The fine balance

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Involving exercises that imitate animal movements, Tai chi is recommended for everyone, from the jet-setting professional to those with restricted mobility. Neeraj Mehta pens down its many benefits

What started out as a form of martial arts in China is now making its way into our lives as a form of meditation. Tai Chi, an ancient Chinese practice, also called ‘meditation in motion’ has the practitioner moving slowly and gently with awareness and deep breathing. Known to increase the life energy (chi or qi) flow in one’s body, it combines the yin and yang approach of tranquil movements for health and wellbeing, with a strong system of self-defence. Tai Chi Chuan, which translates to ultimate fast fist, brings about the perfect harmony of the opposite signs of human body (yin and yang). The term ‘chuan’ refers to a boxing method, an empty hand combat and Tai Chi Chuan is based on the Chinese Taoist philosophy of life.

Graceful movements

Tai Chi practice is inclusive of a series of slow motion movements, which are performed without stopping or even pausing. The movements are named on various animals’ actions, such as ‘white crane spread its wings’, ‘basic horse stance’ and so on. In order to make the learning easy, Tai Chi forms are taught in a series of small functional moves such as twist step, extended arms, push and many others. Understanding the move makes it easier to perform it for a longer duration. My experience says that there are few points which need to be considered in order to make the practice more effective:

Read full story at: http://www.deccanherald.com/content/491262/fine-balance.html

 For more details call on 9811309667, 9810111018, 01145087033

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10 Heart Healthy Habits, You Can't Miss

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10 Heart Healthy Habits, You Can't Miss

Cardiac muscle tissue is an extremely specialized form of tissue that has evolved to pump out 2 ounces (71 grams) of blood at every heartbeat throughout the body. Your heart health determines your overall health / metabolic age. Lifestyle plays a major role in the health of our heart.

Pump up your heart with the goodness of healthy habits :

Exercise:

Exercising on a regular basis is result oriented. It’s very effective in maintaining healthy heart, mproving your blood circulation and metabolism rate. There are various exercise types you can choose from, such as Aerobic exercises, strength training, high intensity workout, Yoga, Pilates, Kick-boxing etc. If you find it difficult to go to a health club, then you can do any outdoor activity such as walking in the park, cycling, playing your favorite sport etc.

Control Cholesterol:

High blood cholesterol can result in heart risk. If bad cholesterol (LDL) gets accumulated in artery walls, it causes a blockage in the blood flow and may lead to blood clots. A higher LDL level in the blood may result in early death as well. Obesity and diabetes are the diseases which come with high LDL. Following the health risk cholesterol poses on your body, it is obvious that you should control your cholesterol level. Eating empty calories such as high sugar/salt food, fried food is a major reason for increased cholesterol.  

Stop Smoking:

If you are a smoker, smoking must be instantly stopped, if not, you are safer. Smoking can pose a risk to your lungs and respiratory system and also your heart. Nicotine affects the breathing process. It affects the amount of oxygen one’s heart should get. It also causes adverse effects on the blood vessels and may create blood clots which can be a reason for a heart attack.

Read full story at: http://www.desimd.com/healthy-living/fitness-exercise/10-heart-healthy-habits-you-cant-miss#sthash.Jfy0jhTU.dpuf

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

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Common myths about exercise among women

Common myths about exercise among women

New Delhi (IANS): A few women are scared of squats because they are said to be bad for knees. This and more are misconceptions that women have regarding exercises, says an expert. Fitness expert and nutritionist Neeraj Mehta shares a few exercise myths among women:

 

1.     Weight training will bulk up my body: Male and female bodies differ in many ways. Weight training reacts in different ways for both the body types. Male body produces a hormone called testosterone which is essential if you want to gain size. Good news is that female body does not produce this hormone. So chances of getting bulky if you lift weights are nil. Instead, weight training will help you in toning up.

 

2.     I should not work out during menstrual cycle: You can and you should workout during your menstrual cycle. Exercising during your periods will help you in reduced abdominal cramps. When you exercise your body releases feel good hormones "Endorphins", which keeps your brain calm and makes you feel better. However, avoid doing intensive exercise and skip the abs day. Light Yoga stretches, cardio, swimming, light weight training is recommended.

 

3.     More sweating means more weight loss: When you sweat, your body releases water and sodium, due to which you feel that you have lost weight. This illusionary weight loss is only temporary and comes back when you rehydrate yourself. Sweating is a mechanism of body for cool down; don't count more sweating as more weight loss.

 

4.     To get a flat stomach, do a lot of crunches: If you want to lose that stubborn belly fat, you have to hit your abdominal muscles from different angles with intensity. Crunches alone would not help you. To reduce the circumference of your belly, you should train your lower extremities as well. Dead lifts and squats are effective exercises to reduce the belly fat. Along with that you should add a lot of other variations such as twisting movements and leg raises.
(Source: IANS)

 

Do leave your comment or mail me on neeraj.gffi@hotmail.com

 

follow my FB Page https://www.facebook.com/neerajgffi for latest fitness updates

 

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

 

 

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

 

 

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5 ways to Shape your Belly this monsoon

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5 ways to Shape your Belly this monsoon

Monsoon is a beautiful time to show off your curves. If you have some tires on your belly, don’t worry it is time to lose that extra fats and Cellulite. By making a few changes in your diet and lifestyle and by exercising regularly you can easily shape up your Belly.

There are thirteen points of fat accumulation in the body. Abdominal (belly) is the area in the body which is prone to accumulate most fat of the body, because it is the most relaxed area and have intestine inside (which is infected by bad food habits).

Best possible Points to shape up your belly:

·        Daily Exercise

·        Eating Modification

·        Add Super foods

·        Be Hydrated

·        Detoxification

Exercise

·        Cardio and HIIT-

A High Intensity Cardio workout is good for loosening weight. Exercises such as fast run for a shorter duration, sprints, Jump squats and push ups are very helpful High Intensity exercises which work on your core muscles.

 

·        Weight Training-

Strength training is another effective way of shredding Belly fat. To shape up your abdomen faster you should focus on leg and abdomen workout. Squats and dead lifts are one of the most effective exercises to lose fat from your core and to release growth hormones. Along with these you should also do Crunches together, plank position, normal crunches etc.

 

·        Stretching-Yoga and Pilates

Yoga and Pilates stretches are also helpful in loosening your belly fat. Sun Salutation is a full body workout which gives proper contraction to your core muscles. Triangle pose is a killer stretch for your oblique.  Pilates stretches specially focuses on strengthening your core muscles. Postures such as The Hundred, Shoulder Bridge are very effective to get rid of the belly fit.

Eating Modification

If you are serious about cutting belly fat and getting ripped than your diet is going to play a major role in achieving the target. When we talk about diet, first thing which come to our mind is skipping the meals or starvation. Well to make myself clear what I am really talking about is eating modification.

·        Avoid junk food such as Pizza, Burger etc. These food products have very high sodium content and very high on calories.

·        You should avoid carbonated drinks such as cold drinks.

·        Include seasonal green vegetables and fruits in your diet.

·        A high fiber diet is a good option to lose belly fat. Fibers makes you feel fuller thus you will eat less calories and your stomach will not feel hungry as well.

·        A common myth is that if you want to lose Weight you should avoid dairy products. To tell you the truth dairy products such as milk, curd, and cheese can be a helpful aid in loosening weight.

·        Cut down your intake of food, liquids which promote water retention

·        You need to eat more just watch out what you are eating. Eat at least 4-5 times in a day in small portions.

Add Superfoods

Another recommendation to speed up the weight loss is to add super foods in your diet. Super foods are known for their high nutritional value and medical benefits. They can also help you in reducing Belly fat faster. Whole grains such as Oats are high in fiber which makes your stomach fuller with fewer calories.  For those who eat meat, Salmon is a good option as it is a rich source of protein with no significant fat. Fruits such as Blueberries can give you anti ageing effects as well with as less as 80 calories per cup with 4 grams of fiber. Other Super foods such Broccoli, Grapefruit, oranges, Kidney Beans etc can be added as essential varieties in your daily diet.

Be hydrated

The most important thing to remember is to keep you hydrated if trying to lose abdomen weight. Water has an important role in battling against the Belly fat. Water releases the toxins from the body and improves your metabolic rate. You should drink plenty of water. Don’t worry about going to washroom again and again. Your body would adopt the water level in a week or so.

 

Detoxification can work in your favor

Detoxification is a process of internal cleaning where in body releases the toxins or any unwanted material from the body. Detoxification process helps in loosening Belly fat and extra stored water in your belly. You can boost up this process by adding food products which are full of Anti Oxidants.  You can start your day with a glass of water with a slice of lime, cucumber, grapefruit and few mint leaves in it.  

Do leave your comment or mail me on neeraj.gffi@hotmail.com

 

follow my FB Page https://www.facebook.com/neerajgffi for latest fitness updates

 

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

 

 

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

 

 

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Importance of colors in nutrition

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Importance of colors in nutrition

Adding colors in your food means adding more fruits and vegetables in your regular meals. Fruits and vegetables are natural food which is full of nutritional value. The color obtained by any fruit or veggie is due to the pigments in them. Every color has its own health benefit and nutritional value. It is essential to understand the benefit of all the pigments, so that a healthy diet routine can be followed.

Yellow/Orange-

This Brightness in fruits or vegetables comes from a pigment called Carotenoids. This color of natural food is a rich source of vitamins. Vitamin C is the most important substance found in such foods. These color foods have a list of health benefits. Such as they strengthens your immunity system, helps you in having a good vision, also repairs DNA,  Helps your heart in keeping good health.

Sources- Mango, Papaya, Peaches, Lemons, Oranges.

Red/Blue/Cream-

 Flavonoids are the main pigment causing these colored vegetables and fruits. These colors are a very good source of natural antioxidants. Which helps in preventing cancer and heart disease? It also helps in having a strong immune system, and gives the strength to prevent the allergies and viral infections.

Sources-  Apple, Pears, Plums, Pomegranates, strawberries, gooseberries.

Green-

This color food group is considered as the most important food group in disease prevention. Chlorophyll is the main Pigment responsible for the color Green. Green colored veggies and fruits have a very higher nutritional value which helps in reduced incidence of tumors.  It also helps in preventing several organ cancers.

Sources-   Broccoli, Cabbage, Cauliflower, Turnip, spinach, celery.  

 

 

Do leave your comment or mail me on neeraj.gffi@hotmail.com

 

follow my FB Page https://www.facebook.com/neerajgffi for latest fitness updates

 

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

 

 

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

 

 

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Midnight hunger

Midnight Hunger

 

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Staying up late??? A leftover pizza or a can of ice cream is your best partner of course, But next morning when you  workout you feel guilty about those extra bunch of calories you have to burn and you starve yourself entire day trying hard to keep balance, But at night again you can not control the craving  for that ready to eat Chinese or a packet of potato chips while watching your favorite show. If it happens with you don’t worry you are not the only one.

Mid night Hunger is the result of today’s “no time to eat” lifestyle which should be referred as “no time to eat healthy” lifestyle. Wrong eating habits like skipping breakfast, too much gap during the meals and having the late evening dinner will make you end up with a growling stomach at those late hours at night. And lets face it, no matter how healthy you eat during the day, at night all that determination gets melted in front of an extra cheesy pizza or a box of Pringles as most of us don’t eat for just survival , we eat to satisfy our test buds too, But the only bad part of midnight hunger is that you may end up gaining some extra kilos, That’s all.

Now the question is How to get rid of Mid night Hunger???

Should we starve ourselves if we feel like eating at night? No, Not at all.

 In fact we should accept the fact that our body will need calories if we have not fed it properly in the regular intervals. Let’s find out the reasons why do we feel hungry at mid night.

·         If you have a habit of skipping breakfast or having a lighter breakfast you will need a heavier lunch in early afternoon and you may want to eat your dinner during the late evening.

·         But if you go to bed late, there is usually a gap of 5-6 hours after dinner, your body would obviously need calories.

·          If we talk about people who strict themselves to diet up to the level of starvation, they usually face anxiety or insomnia as having a starved stomach is not really a good idea of sound sleep.

 You need to understand your body needs calories not just during the day, even at night. Though in lesser amount but You burn calories even when you are sleeping.

So don’t give up, a little change in your eating habits can actually make you get rid of that extra munching.

·         The first and the very important change would be to never skip breakfast, remember that quote “eat breakfast like a king”.

·         Your breakfast should be rich with a balanced combination of carbohydrates, protein, and fibers.

·         In your dinner avoid having meal that is rich in  refined carbohydrates, such as white pasta, as it causes a quick spike in blood sugar, Which is followed by a drop in blood sugar, resulting in you feeling hungry after sometime.

·          Include more of fruits, vegetables, protein and fiber, which promote a more steady blood sugar level, reducing the risk of feeling hungry.

·         Including more fiber in your meals will give you filling effect .

·         Instead of going for traditional 3 meal diet you should eat at least 5 times in a day with a gap of 2-3 hours in between two meals.

·         Try to eat slowly, as it takes 15-20 minutes for our brain to get signals that our stomach is full and it will also help you in savoring the food which will satisfy you test buds.

·         As you will be feeding yourself quality food more often you would simply not feel the craving to eat anything extra during the late hours.

But If at times you feel hungry during midnight, don’t starve yourself instead go for a lighter snack such as a handful of almonds or low fat cereals with skim milk. If the occurrence is not much frequent then midnight snacking is not a bad habit, However eating unhealthy food in addition to your daily intake surely is.

 

 

Do leave your comment or mail me on neeraj.gffi@hotmail.com

 

follow my FB Page https://www.facebook.com/neerajgffi for latest fitness updates

 

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

 

 

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

 

 

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