Diet

How To Fill Up With Vitamins And Minerals In Winter

Winter season is just like every other season, it also demands special care. In this season you need to make some changes in your diet as per the needs of the season because different nutrients are required to combat with the excesses of weather. 

Balanced winter diet or winter vitamin supplements works like a protective shield that protects your body against the harsh cold and diseases that come with it. There are certain vitamins that your body needs to prepare itself for the cold weather. Winter vitamins and minerals are vital to keeping your skin and hair healthy and immunity levels at its best. In some people, winter can cause mood swings due to mineral deficiencies and the vitamin-rich foods and mineral-rich foods in your diet can help in boosting mood as well. 

Here is a list of some of the main vitamins to take in winter and ways to consume them. 

Vitamin A

Vitamin A is a perfect antioxidant that supports the bones health, teeth, and soft tissues. It also plays a major role in boosting the immune system’s health by maintaining the natural defences of the body. 

Include spinach, apricots, sweet potatoes and carrots in your diet to keep the vitamin deficiencies at bay. 

Vitamin C

Natural immunity booster lies in seasonal fruits and vegetables, including beetroots and carrots. Vitamin C is one of the best vitamins for winter as it plays a major role in keeping the cough cold and other seasonal diseases at bay. It also helps in body’s detoxification, skin nourishment, maintain teeth and bones, and heal wounds Vitamin C is present in citrus fruits like lemons and oranges.

Eating citrus fruits, dark leafy vegetables, tomatoes, strawberries or consuming glass of warm water with lemon juice can help you to maintain Vitamin C levels in your body.

Vitamin D

During the winter season which can be challenging to get enough Vitamin D, due to which your health may suffer. Vitamin D helps in absorbing and metabolizing essential vitamins and minerals that promote proper self development and maintain the immune system, all necessary for disease prevention and basic life functions. 

Try to step outside during the midday sun for at least 10 to 15 minutes. You can get vitamin D from food like milk, eggs, butter, mushroom, fatty fish in COD liver oil

Vitamin E

Winter season can bring dryness and dryness to your hair scalp. Vitamin E helps in keeping the hair and skin moisturized during the winter season. 

You can have enough vitamin E by consuming foods like sunflower seeds, broccoli, peanuts, and cashew nuts.  

Zinc 

Zinc works as an antioxidant in the body that helps prepare tissue fighting free radical damage, supporting healthy immunity, balancing hormones, and good digestion health. 

Foods you can have to get enough zinc are beans, beef, spinach, pumpkin seeds, seafood, and nuts. 

Iron

Iron produces haemoglobin, helps in keeping the immune system strong and transports oxygen through your tissues. It also regulates the body temperature and comes in handy when trying to stay warm during the winter season. 

Cook up some leafy greens, lentils, red meat, or beans to add some more iron to your diet. 

So, these were the vitamins to take during winter. In case you are looking for the best vitamins to take in winter or best multivitamins for winter, make sure to get yourself tested before including winter vitamins in your diet. This will help you to know which vitamins and minerals your body requires. How do you make sure to get enough nutrients or the right source of minerals and source of vitamins during the winter season? Feel free to share with us in the comments section below.

Top 10 High Calorie Food For Clean Bulking

One of the bulking misconceptions that most of the people believe that you have the freedom to eat and eat while ignoring your carbs, sugar and salt intake. Doing this will not fill your frame with minimal fat or lean muscle but will bulk your gut with visceral fat. The right way to bulk is to increase the training volume and the calories with the right kind of food.

Just as doing leg extensions will not add muscle, eating the wrong foods will not give you the muscular body that you are dreaming of. Healthy and easy bulking is all about eating a right amount of right quality food sources that will help in maximizing muscle growth and minimise fat gain and boost your metabolism and enhance joints and heart health.

It is so easy to gulp down the wrong foods, so here is the list of top 10 high calories foods and calorie-dense foods to help you with clean and healthy bulking.

If you have been trying to get shredded then avoiding or cutting on dairy might be a bad idea. Whole milk is the perfect way to stock up on protein, calcium, calories and extra fat to your diet, with around 150 calories in a glass.

Whole milk and cottage cheese are healthy high-calorie food, adding them to your diet gives a good source of protein that helps in building muscles while the carbohydrates and fats help in restoring muscle glycogen and maximise the muscle-building. So, try to have whole milk with your after-workout protein shake or have a bowl of cottage cheese before bed for better results.

When it comes to achieving that great physique, lean sources of protein are the ideal high calorie foods for bulking because it is a good source of protein, fat and is low in calories and helps in muscle mass growth. Lean beef is also a natural source of creatine and heme iron; both are essential for building muscle.

Getting an adequate amount of starchy carbohydrates first in the morning following your training session is the perfect way to get the calories for building muscle instead of putting them in your waistline. You can eat quinoa warm or cold just like oatmeal for breakfast, lunch and dinner. It also has a high protein content, and each serving meets your daily zinc needs, a vital nutrient for good testosterone levels.

Without a doubt, these are the versatile grains that can easily be used to bump up your calories without eating too much. You can eat rolled oats in breakfast like oatmeal, blend it into a smoothie or mix together with the peanut butter and chocolate protein powder for your muscle-building goals. Also, they are perfect on the go snack.

Right fat is what helps in the easy and healthy bulk. Fats provide more than twice the calories per gram than carbs or protein, making it easier for you to meet the high-calorie targets. Avocado contains a high level of monounsaturated fats, that prevent redistribution of body fat towards the abs, keeping the midsection tight while you bulk up. Avocados are also a perfect way to get a good dose of fiber in your diet.

Sprouted grain bread is a better alternative than regular bread. The best part about them is they have a lower glycemic index as compared to traditional bread. It helps in better blood sugar control which results in a better muscle fat ratio while bulking up. Make sure you keep the sprouted grain bread in the freezer until you are ready to eat them because they are not packed with preservatives.

Nuts are energy-dense food loaded with healthy monounsaturated fats, which makes nut and nut butters perfect high calorie foods for weight gain. Small serving of it can provide you with a large amount of calories along with fat and protein. Nuts and nut butters contain essential micronutrients and minerals such as zinc, selenium, phosphorus, and magnesium, all of which are crucial when it comes to building muscle mass and maintaining a healthy nutritional status. Try munching on a handful of nuts or banana with peanut butter when hunger kicks in.

Read More:  10 Health Benefits of Eating Vegan Diet

Want to get a good amount of fat and protein in your diet? Go for whole eggs, each egg gives you 75- 90 calories. If you think that eggs are unhealthy because of high cholesterol, then you might need to rethink because eggs are loaded with high healthy cholesterol. Get a good source of protein and fat by making scrambled egg or omelette.

Bulking not only requires protein and fat but carbohydrates also. Do not cut on carbs, go for foods like meat and potatoes rich in complex carbs. An average potato provides 40 grams of carbs and various vitamins and minerals. And it is the perfect high calorie food for hard gainers. For clean bulk, avoid refined sugar, refined flour and junk food.

If you have got a sweet tooth then instead of munching on unhealthy options, go for dark chocolate it is a perfect way to fix your sugar cravings without sabotaging your fitness journey. Chocolate with over 75% cocoa is loaded with monounsaturated fats and antioxidants. Include dark chocolate in oatmeal or banana covered in dark chocolate and peanut butter.

So, this was the list of high calorie foods for bulking. If you are planning to bulk up and not including these bulking foods in your diet, you might be making mass-gaining mistakes. While bulking up, it is essential to meet your both macro and micro-nutrients needs, it is the key to get all the benefits.

Do you know any other bulking foods or you are following any 5000 calorie bulking diet? Feel free to share your experience with us in the comment section below.

TOP 10 BODYBUILDING FOOD BEGINNERS SHOULD AVOID

Are you new to fitness and wish to build muscles like Jeff Seid or Steve Cook? Then this article is a must-read for you. Bodybuilding for beginners can often be difficult because there are so many variables that one does not know. Along with proper exercise, one must know what should be consumed and what not.

Here are a few food items that are a strict no-no for bodybuilders:

You must be wondering why is flaxseed which is rich in fiber bad for muscle building? Well! The answer lies in the question itself. Flax seeds are a rich source of fibre, which is good for the body when consumed in limited quantities.  Too much fibre is known to make your stomach gassy and bloated, which could easily hamper your training routine.

Read More About: Indian Diet Plan for Weight Loss

Sugar in the form of fruits is great for bodybuilding, but refined sugar is harmful. Food items like ice-cream, tea made with sugar, cakes, candies, etc. contain very less to zero nutrients and high amounts of unhealthy calories. These food items are likely to make you fat rather than help you build muscles. You definitely don’t want to look obese right? Then it is time to say a big no to refined sugar ( even if it is brown sugar). You can use stevia, jaggery or honey once in a while if you really crave for sweets. However, it will be better if you avoid any form of sucrose (except fruits).

Know More About Keto diet for bodybuilders: How to gain and build muscles with a keto diet?

Carbs are very good for bodybuilding only if they provide your body with clean calories. Some of the best bodybuilding foods that contain healthy carbs can be obtained from nuts, brown bread, multigrain bread, etc. Healthy carbohydrates provide your body with huge amounts of energy, which is required for enhancing your performance in the gym. However, always try to avoid refined carbohydrates like white bread, cakes, etc. These food items are low in fibres and are the best-known culprit that cause obesity.

If you are into bodybuilding, then you should lower the consumption of alcohol or it is better to bid goodbye to any hard drink. As per reports, there can be a reduction of testosterone production levels in men who consume alcohol more often.  Alcohol is toxic for the testicles, which is known to reduce anabolic signalling, hinder the muscle protein synthesis and muscular recovery process.

If you are into bodybuilding, then you should lower the consumption of alcohol or it is better to bid goodbye to any hard drink. As per reports, there can be a reduction of testosterone production levels in men who consume alcohol more often.  Alcohol is toxic for the testicles, which is known to reduce anabolic signalling, hinder the muscle protein synthesis and muscular recovery process.

Fast food items are rich in unhealthy carbs that are a strict no for bodybuilders. These are some of the most dangerous foods for bodybuilders. Most of the fast-food items are actually considered rancid, that can cause stomach problems and digestion issues as well.

Spicy food items can lead to indigestion, vomiting and weight loss. The main idea behind bodybuilding is gaining muscle mass and spicy foods won’t allow your body to gain mass. Therefore, it is always good to avoid any kinds of spicy foods.

Most of the pre-made salads might look healthy but these can quickly turn into a  fat bomb when they are served with dressings and add-ons. These food items contain nearly double the calories that usual homemade salads due to the presence of unwanted taste enhancers.

Dehydrated fruits contain huge amounts of sugar ( to enhance its taste) and sulphur ( to increase its shelf life), both of these ingredients are harmful to your health.  These food items do not contain water unlike fresh fruits, which might lead to overeating and gulping of over calories. If you do not burn out these excess calories you are likely to become obese or fat and that is not how muscle building is done. So, try to avoid packed dehydrated fruits as much as you can.

Never consume aerated drinks or diet soda, even if the label mentions fat-free and low calories. These drinks are loaded with artificial sweeteners that are added to enhance the taste of these so-called diet food items. These artificial sweeteners can hamper the amounts of insulin in the body, which can be really harmful to your health. Drinking soda can also lessen the effects of nutrients that you are consuming for muscle building.

Here are a few food items that you can include in your daily diet for bodybuilding:

  • Protein: Increase your protein intake as much as you can (take the help of your nutritionist). Protein helps in increasing your muscle mass, proving strength to your muscles and the amnio acid contents help in rapid muscle recovery. Eggs, Milk, protein supplements, legumes, etc. are some of the best food for bodybuilders that are highly nutritious and rich in protein content.
  • Fresh fruits and vegetables: Give your body proper nutrition if you are really looking for muscle building. Fruits and vegetables are the best sources of both micro and macronutrients. Include more and more green vegetables and fresh fruits to your diet.

Proper exercises that are suggested by experienced trainers and proper nutrition is the key to success. If you want to build muscles make sure you do not consume the above-mentioned food items. If you are undergoing some medical treatment, then we would suggest you seek the help of a medical practitioner before following any diet. For example, we all know protein is good for muscle building but a person having higher amounts of uric acid in the body should never consume more protein, that might have adverse effects. In such cases, nutritionists or doctors can suggest some other alternatives.

Try to follow the simple tips and see how your muscles grow. Also, if you are curious about any health supplements or want to know more about fitness, do not forget to leave your queries in the comment section below. We will definitely try to help you. Stay healthy and fit.

How To Lose Belly Fat Within a Month?

Are you tired of your belly fat and want to get rid of them? Abdominal fats are the most stubborn guests of your body, who never seem to leave. This is that nuisance that makes your dress tight and is responsibleLose Belly Fat for deteriorating your health condition. However, nothing is impossible as with proper exercise and diet, you can lose them easily. In this article, we will be sharing a few tips and tricks that will help you to lose those stubborn fats within a month.

When we say more and more fluids do not consider those sugar-filled aerated drinks as healthy fluids. To reduce your waistline you need to drink lots and lots of water. Now you must be wondering how to reduce body fat with water? Well! Water helps in flushing out toxins from your body, helps in regulating your metabolism rate and aids in proper digestion. This helps in reducing bloating problems and burning more calories, which in turn, helps in reducing your abdominal fats.

Are you wondering how to lose fat using supplements and are they healthy? Consuming good quality fat burner or weight reduction supplements are effectively helpful in reducing belly fats and yes these are absolutely healthy. HealthKart Keto Burner is one of the best supplements that is loaded with vital nutrients that supports healthy weight loss. This product contains Garcinia cambogia fruit extract that is known to promote fat loss by inhibiting the synthesis of oxaloacetate and acetyl-coenzyme A (acetyl-CoA) which are the building blocks of fat. Green tea extracts contain Catechins and caffeine, which help in regulating your metabolism rate and thereby helps in reducing belly fats. Now MCT Oil is another amazing supplement that helps in reducing belly fats. These supplements are loaded with essential minerals and vitamins that not only aids in weight loss but also helps in keeping you healthy. You can also use supplements like green tea and apple cider vinegar, these are great for reducing belly fats.

If you wish to lose body fat, then the first thing you have to do is keep a check on your diet. You should include more protein and fewer carbs in your diet plan. You can eat more sources of protein like pulses, eggs, milk, beans, etc. and try to avoid refined food like white bread, white rice, which are sources of carbs. Also, include essential fatty acids and nuts in your diet chart, this will help in cutting down excess fats from your belly. Say no to junk food or food that contains sugar, if you really wish to lose belly fat. Instead, try to eat more green vegetables and fruits. However, it is advisable to skip eating potatoes and bananas, if you are on a weight loss spree. Have more and more fibrous food items, this will aid in proper digestion and thereby reduction of belly fats. Some of the best fibrous food includes oats, carrot, quinoa, barley, etc. You can also include seeds as these are a healthy source of vitamins and minerals. Some examples include chia seeds, flax seeds, sunflower seeds, pumpkin seeds, etc.

Exercise helps in burning the extra amounts of calories and therefore it is a must if you want to lose fat from your body. Some of the best belly fat exercises include crunches, running, cycling, side dumbbells, skipping, aerobics, etc. Try doing more and more cardio along with floor exercises as these help in burning stubborn belly fats. You should include yoga along with these fat-burning exercises to reduce fat. Some of the best yoga includes anulom vilom, dhanur asana, surya namaskar, butterfly yoga, etc. These exercises help in boosting your metabolism rate and boosting your immunity, along with reducing belly fats.

Conclusion: If you follow a good diet plan along with regular exercise, then you will surely get the desired results within a short span of time. Stay connected with us to know more about fitness.

Wellness Tips for Women

A woman’s mind and her body undergo multiple changes right from birth, puberty, pregnancy, post-pregnancy to the time she gets menopause. She has to play several roles in her life be it of a daughter, a mother, a wife, or a successful entrepreneur. The unprecedented changes in her lifestyle to cope up with the many challenges can show a lot of repercussions on her health and body. Therefore, it is vital that she should know the right way to keep herself well both physically and mentally.

Here are some mental and health tips for women,  that will help her stay fit and happy:

The first and foremost thing that one has to keep in mind is eating the right food.

Here are some healthy dieting tips:

  • Eat protein-rich food like eggs, lentils, milk, etc.
  • Eat fewer amounts of carbs
  • Include more fibres to your diet like oats for breakfast, pulses, etc.
  • Cut down sugar as much as you can
  • Opt for green vegetables and fruits that are rich in vitamins and minerals
  • Lessen the amounts of junk food intake
  • Say no to soda
  • Lessen the amounts of alcohol intake

If you are pregnant or trying to conceive, then here are some pregnant women healthy food ideas:

  • Your body needs extra amounts of calcium and protein during pregnancy, therefore you need to increase the amounts of dairy products.
  • Increase the amount of folic acid intake. This can be done by consuming more and more green leafy vegetables like spinach, broccoli, etc. You can also include eggs, legumes, avocado intake as these are considered healthy foods for a woman during pregnancy.
  • Consume sweet potatoes as these are rich in vitamin A, which help in the proper development of the fetus.
  • Omega 3 plays an important role in pregnant women’s healthy diet plan. Try to consume salmon as these are rich in both DHA and EPA, which helps in the development of baby’s brain and eyes.

Along with eating the right food, one should also burn the calories that are being consumed throughout the day. There are a lot of exercises and yogas that help in enhancing women’s fitness journey.  Here are some workouts that might help in burning some extra pounds:

  • Go for a walk if you do not like to go to the gym. Make sure you do brisk walking and not strolling.  If you want some tips for a healthy heart, then nothing can be better than brisk walking or running.
  • A lot of girls nowadays are facing problems with PCOS and PCOD, which can cause a sudden weight gain and increase their insulin levels. Yogasana and the right diet are the best health tips for girls who have these problems. There are a lot of yogas that will help in regulating your menstrual cycles, reduce your weight and improve hormonal disbalance.
  • Go to the gym and do cardio exercises and weight training.
  • Turn on the music and dance on your favourite song.

Drink a lot of water as it helps in flushing out the toxins from your body. In fact drinking, 3 to 4 litres of water can also help in reducing your weight. You can also make detox drinks using fruits and mint leaves, this will help in detoxifying your body from within and bring a shine to your skin. You should also try to skip tea and coffee and instead opt for green tea. Drinking lots of water is one of the best tips for a healthy pregnancy too as it helps in maintaining the amniotic fluid in the body.

With the increase in age especially after 30, women are at high risk of cervical cancer. Therefore, it is mandatory for women to go for a pap smear test after every 3 years of gap. This is one of the best women’s tips that can help her stay healthy and disease-free.

Taking the right food is important but sometimes due to the busy schedule of a woman’s life, she might not be able to get the proper nutrition. There are a lot of supplements that help in providing proper nutrition for women. One such supplement is JustHer Protein with Herbs, which is a gluten-free supplement that is loaded with nutrients that help in regulating hormones in a woman’s body and providing the required amounts of protein.

Conclusion: Good mental health and good physical health both are equally essential for staying well. While we take care of our physical health, we sometimes tend to ignore our mental health. Try to talk to your loved ones, share your thoughts with them and if you are into depression try to seek the advice of a psychiatrist ( there is no harm in that). Stay healthy, do exercise, eat the right food, sleep a lot, stay happy and stress-free.

Weight Loss: How to Lose Weight During Sedentary Lifestyle

Weight loss is one of the biggest issues in the health world. As it doesn’t have only one reason, the approach of achieving the goal varies as per reasons. There is a common notion to lose weight and that is burn the calories that you have for one day. So health experts suggest taking supplements, home exercises for men, or many more. But it becomes tricky when we are in a sedentary lifestyle and don’t have enough time to exercise or feel lazy by sudden change of brain from sedentary jobs to physical activity. Here you will find everything that will help you to lose weight during the sedentary lifestyle.

A sedentary lifestyle is also called inactive lifestyle wherein most of the time in a day goes in a lot of sitting or lying down without sufficient or no amount of physical activity. The sedentary lifestyle cause of many diseases including:

  • Risks of certain kinds of cancers.
  • Depression and anxiety.
  • Cardiovascular risks.
  • Decreasing muscle mass in the skeletal.
  • Elevated cholesterol levels.
  • And Being overweight

Jobs must be done but you can make lifestyle changes so that your health will not suffer. There are some fixes to the sedentary lifestyle everyone should keep in mind.

  • Take a walk to the workplace.
  • Avoid lift, use staircases and include the weight loss exercises at home.
  • Stand instead of sitting while using public transport.
  • Walk during the lunch breaks and you can take Protein For Man/Women with your lunch so you will feel fuller and can avoid the unhealthy snacking.
  • Set the reminder to stretch or walk in every half hours.
  • Try to work by standing.
  • Consume more water, protein breakfast, and nutrients.
  • Get your water, coffee, or tea by yourself by walking to the pantry.
  • Receive your calls outside and walk at the same time.
  • Join any fitness activity. Usually after such a long time in sedentary jobs, we don’t feel like doing exercises so have Pre workout one hour before your workout timing that will give you enough energy to start.

If you are up to losing weight in a sedentary lifestyle, you need to follow one simple rule that is burn more calories than you are receiving in a day which looks quite impossible in a sedentary lifestyle. Follow some tips to make your metabolism function even if you are in a sedentary lifestyle.

  • Limit your calorie intake per day that is called portion control. When you overeat, the fat stores in unwanted body parts like waist, buttock, thighs, and belly. This is very hard to burn if it has already taken place. Try to have a complete protein food instead of carbohydrates and fats.
  • Cut down sugar: Sugar has dominated our lifestyle and is a great source of calories which results in unhealthy weight gaining. So choose your bite carefully.  Avoid all foods which are high level in sugar like chocolate, cake, sweets, doughnuts, and many more. You can say yes to jaggery, honey, deserts, and other natural sweets. You can use whey protein isolate as it is almost lactose free.
  • Say no to processed foods: Processed food is the best friend of sedentary lifestyle and obesity. These are dip fried in the refined or other health hazardous oil. Many chips, snacks, and others are not immune from it. So, use the food which contains olive oil, ghee, whey protein, coconut oil, mustard oil instead of them.
  • Micronutrients intake: Micronutrients like vitamins and minerals are very capable of boosting our metabolism that helps us to lose weight in a healthy way. Include himalayan or pink salt in your diet for minerals and fruits for vitamins.
  • Fat burning workouts: Try to do strengthening and flexible exercises which are the best fat burning workouts. Include running, swimming, bicycling, weight training, body weight training, dance, acrobatic, and others in your lifestyle.

Yes, it is shown in many studies that a sedentary lifestyle increases the risk of adolescent depression. In the study sedentary lifestyle was found correlated to depression. Increasing sedentary hours per day were increasing depressive symptoms by 11%, 8%, and 10.5% among children aged 12, 14, and 16.  Whereas increasing physical activity was soothing these depressive symptoms. The study concluded that increasing the amount of physical activity can ease upon the mood swings, impaired concentration, lacking in pleasure, and many more instead of a sedentary lifestyle.

Though technology has blessed us with so many benefits in education, health, travelling, easy access, ordering from one place, booking a cab just by sitting on the chair,  and many more, there are some side effects of the comfort of a sedentary lifestyle. These side effects contain a high amount of death risk so must be addressed at priority. So that our comfort of sedentary lifestyle and health can go hand in hand.