Weight Loss For SuperMom

I am a mother of 1-year-old, super active and naughty baby. My child slept after 42 hours of his landing on earth, jet lag you see. Trust me the sleepless night is tiring and ends up spoiling your next day too. I couldn’t wake up early for my workout, even though I eat healthy, without workout it’s all in vain. With bumpy pregnancy and emergency C-section delivery, it was difficult to recover soon. I knew my child needs me more, my pre-pregnancy body can wait. My body is my trophy, I have loose skin, stretch marks but those are my tiger stripes! I’m proud of it; I’m getting over the extra budges but I’m taking it slow and I advise all the new mommies to do the same. It’s never too late to start your weight loss regime. I took it slow and easy, with no maids or nanny to help, all the work was done by me (I believe every mother is super mom). I’m going to share few secrets for working women and mother like me who can lose weight with the little munchkin around.

REMEMBER YOU DID NOT GAIN OVERNIGHT SO DO NOT EXPECT TO LOSE IT OVERNIGHT.

Here is how I lost 10 kgs by just putting in simple changes in my lifestyle with super active baby

  •  Walk and talk, I always prefer walking while talking on the phone

  •  Try simple planks

  •  Try to do push up with the baby on the back ( fun for baby, workout for you )

  •  Try crunches with the baby on tummy ( if baby allows )

  •  Drop all baby toys and bend and pick up each toy and put in the toy box ( a form   of squats )

  •  Take baby to park, engage him with toys and take a quick run or walk

  •  Take baby to park and take a walk

  •  Dance with the baby ( I do it 30 minutes everyday )

  •  Do deep breathing/ pranayama ( believe me your baby will do it too as mine   does it, they try to copy you )

  •  Do Surya Namaskar ( start from 5, gradually increase it )

  •  Do spot jogging

  •  Walk 30 min if not in a park than at home

  •  Do not sit immediately after meals

  •  Do not take escalators, take steps

  •  Try walking half-way to your workplace ( for working mothers )

  •  Learn the difference between hunger and boredom eating

  •  Choose wisely, do not give-up your cravings

  •  Eat healthy, fresh and homemade food

  •  No cheat days( except birthdays and anniversary )

  •  Do not over stress, stress can lead to weight gain

  •  No oily junk, opt for healthy, grilled, no oil, no cheese, no butter snacks

  •  Start your day with a nutritious breakfast like oats with yogurt, fruits, nuts and   seeds or a pancake or a plate of poha or upma, for working mothers a bowl of   fruits and oats or Muesli with fruits is a quick pick up

  •  Try to balance out meals

  •  Remember you are what you eat

  •  Let’s be realistic and set realistic goals, do not set a goal of losing 10 kg a month   or 2 sizes smaller in a week, set practical goals, have patience. Remember slow   and steady wins the race; do not get fooled by the success stories of celebrities   and influencers, none of them did it overnight, you will never know the true story   of their weight loss success, so better take motivation and set your own goals.

  •  Create your own Secret Mantra ( or take it from me ). Write it on your wall and   read it everyday –   “BELIEVE IN YOURSELF “

I am here to help you, mommies. STAY CONNECTED, STAY HEALTHY

Also read this on http://allaboutkiids.com/health/3204/

Summer care for moms

Every year summer creeps up and gets me unprepared do these thoughts come to your mind too? YES! WORRY NOT! I am here to get you summer ready!! After experiencing temperatures of up to 41 Degrees this month it’s high time you consider summer heat seriously and get yourself prepared.
You know summer’s the perfect time to switch to flip-flops, but did you know it’s also the right time to change your diet too? Being outdoors or indoor sweating has to happen in summer, due to which health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies, a headache can happen. The simple way to get rid and fight the heat is by Eating local, in-season fruits. Their nutrients are at their peak in the summer. So let get the most of the season.

Some useful tips you can follow to beat the summer heat:

• Water is the best option to quench thirst and keep you hydrated.

• Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar drinks.

• Drink lemon juice, coconut water, and thin buttermilk, to replenish the fluids that are lost in sweat.

• Do not drink very chilled liquids; they do not really help cool you down in summers, though they make you cool for some time. Drinking really cold liquids when feeling hot may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is not advisable when trying to cool down.

• Watermelon has leukopin which acts as an antioxidant. It will keep you fresh and stress-free. It maintains water and fluid content of the body. Make a drink with watermelon, lime, and salt for a refreshing break, best for tea time hunger.

• For summers, the key to keep cool is to eat light. This helps your heart and the digestive system remains healthy and functions well.

• Rub skin of fruits on your skin

• Rub a piece of Aloe Vera on tanned skin

• My summer skin secret- ALOE VERA CUBES – All you need is aloe Vera gel, an ice tray, and a freezer. If you prefer it even fresher, you can peel and squeeze it straight from the plant. You’ll be surprised how good the frozen gel feels on your skin! Can be used for hair as well.

• Apply a mixture of honey and lemon juice in equal amounts on the face and leave it for 20 minutes. It is a very effective and simple remedy for tan removal.

• Cucumber juice will also help to reduce the effect of harsh sun rays. It also helps in removing pimples, blackheads and other stains of the skin and makes the skin soft.

• A paste made out of gram flour, milk and a few drops of lime juice should be applied on the face… Leave it for 30 minutes before washing.

• Orange juice helps in giving a smooth and soft skin.

• Summers cause a build-up of sweat on the scalp, leading to irritation.

• Sweat attracts pollution and dust, which builds up in your hair. You need to clean it off regularly with a deep cleaning shampoo and summers are the time you go for swims, and the chlorine present in the pool penetrates your hair strands, which makes them brittle and dry.

• To break down the build-up and clear up the chlorine, you need a clarifying shampoo.

• I prefer to stay indoors from 12 pm to 4 pm and at other times use a scarf/umbrella and wear sun shades.

• My summer special soup – Take fresh cucumber, carrot, lettuce, mint and spinach blend and blend and we are ready! Best when served with a dash of fresh lime and garnished with cilantro or parsley.

• Grilled veggies – It is an ideal plate for the meals for all seasons.The dish can include asparagus, brinjal, carrots, cauliflower, beans, tomatoes, peppers, paneer and other fresh vegetables. The dish is semi cooked with minimum spices and so super light to digest in summer, I love it with lime and pepper and Italian seasoning along with fresh fruit juice or lime juice.

• My personal favorite colorful berries including blueberries, blackberries, strawberries, and raspberries, it contains antioxidants that help in preventing the damage of cells bust summer fillers. Be it juices or topped with overnight oats it’s always refreshing.

• My summer parfait made with layers of yogurt, Chia seeds/basil seeds, seasonal fruits and berries and seasoning with nuts or chocolate chips.

• Tamarind juice with salt sugar and black pepper and lemon juice with salt and sugar should be taken regularly to avoid the symptoms of heat stroke.

• I include lots of fresh yogurt in form of lassi made with basil seeds and gulkand or plain curd with rice or buttermilk.

Please read my next article in which I will be sharing few secret summer recipes!

HAPPY READING:)
You can also read this article on https://allaboutkiids.com/health/fitness/summer-care-for-moms/

MOM SPECIAL- DETOX AND RESHAPE

Once you’ve had that first taste of motherhood, you know how much energy you need! And keeping your fitness levels up post pregnancy can seem like a daunting task with baby care and countless chores on your to-do list. But don’t make the mistake of neglecting your health and fitness. A detox diet can help you stay on the good health track. Read on to find out more about detox to get in shape.

What Does The Word Detox Mean?
Detox is a process we take on in order to make lifestyle changes to clear our body of toxins. These lifestyle changes typically involve abstaining from certain harmful things and optimizing body processes. Now comes the question what are toxins and how do we have them in our body?

Toxins can be anything that can harm your body – food, water, air, even your clothes. Detoxification is the best way to remove the toxins from your body.

How Do Toxins Affect Your Body?
There are numerous ways in which toxins can affect your body and as they build up they can interfere with absorption of natural vitamins and minerals, can kill the good bacteria, resulting in health issues.

How Do Antioxidants Benefit You?
Antioxidants: keep hearing this word? You know they’re good for you, but not exactly sure what they do? Here’s how your body benefits from antioxidants.

Antioxidants are known to prevent heart diseases, cancer and a ton of other health issues
Commonly found in fresh fruit, vegetables, even dark chocolate, antioxidants keep your body healthy by preventing the oxidation of harmful molecules
So read on for some great health drinks and smoothies packed with antioxidants and other healthy ingredients!

Easy Detox Recipes To Get In Shape
Here are some easy and yummy detox recipes to get in shape and stay fit and fine as well.

Matcha Magic Detox Smoothie
Ingredients To Prepare Matcha Magic Detox Smoothie
Some spinach leaves
1 apple (green or red) cut into slices
2 tsp lemon juice
½ tsp grated ginger
1 tsp matcha tea
2 tbsp. walnuts
water and ice as required
Method For Preparing Matcha Magic Detox Smoothie
Blend all the ingredients together for a minute, and enjoy!
Matcha is rich in amino acid L-Theanine, which has a calming effect on your mind
Matcha is a Japanese tea rich in antioxidants, and can be bought online or in big general stores
Matcha also has serotonin, and is good for keeping depression at bay
Walnuts are great for healthy skin and hair, as they are loaded with Vitamin E
Ginger is known for its anti-inflammatory properties
Morning Sunshine Detox Smoothie
The Morning Sunshine Detox Smoothie is loaded with ingredients that will not only kill toxins but will also give you loads of energy through the day.

Ingredients For Morning Sunshine Detox Smoothie
1 cup of orange juice (preferably organic juice)
1 tsp. haldi powder
A scoop of vanilla flavored Protein Powder
1 cup of water (as cold as you like your smoothie to be!)
Method For Preparing Morning Sunshine Detox Smoothie
Use a blender to mix all the ingredients, and your Morning Sunshine Detox Smoothie is ready!
Note: This smoothie is a wholesome breakfast in a glass! You can use this smoothie as meal replacement as it provides enough protein and carbohydrates. This way, you can have a balanced meal before heading out the door.

Violet Burst – A Berry Detox Smoothie
Berries are your best friends for the antioxidant and fiber content. This berry smoothie is extremely easy to make, and is delicious, too!
Ingredients For Violet Burst Smoothie
Use any berries you have at home – strawberries, raspberries, blueberries, blackberries!
100 ml coconut milk
Water depending on the consistency you like
1 tsp. of oats
Method For Preparing Berry Smoothie Detox Drink
Blend all the ingredients in a blender and voila!
Your Violet Burst smoothie is ready!
Note: This smoothie has a high antioxidant and fiber content from all the berries, and healthy fat from the coconut milk.

Try out these detox smoothies for a healthy way to get into shape. Remember that fitness isn’t about extreme diets. Follow a healthy lifestyle, remain stress-free and laugh a lot! We wish you a very happy and healthy motherhood!

Unjunk the Junk

Life today is not like how it was before. A long time ago, people ate food that was very good for their health. They ate food not contains chemicals, preservatives, artificial colours, and flavours. People also spent a lot of time cooks their own foods. Therefore, those people were not affected by the food that they ate, because all the foods that they had was natural and healthy. That is, they did not have any problems with their health. Foods can be classified into two types: junk food and healthy food.
Junk food is simply an unhealthy food, food with poor nutritional value; junk food contains very high fat and sugar. But healthy food is rich with nutritional value. Also junk food has preservatives, chemicals, artificial colours and flavours. But healthy food is not containing these substances. However, both junk food and healthy food are delicious but junk food has more delicious than healthy food. However, junk food has affected the body's health and causes dangerous diseases, such as obesity, diabetes, high blood pressure and sometimes poisoning. On the other hand, healthy food preserves and protects a body from diseases. Both junk food and healthy food are resembled in preparation time and they have alike cost. Junk food can be found in fast foods, frozen foods and other foods which have chemical contents. In contrast, healthy food is fruits, vegetable, meat, nuts, seafood and dairy food. Also junk food contains less or sometimes no proteins, vitamins and fibre. This is different from healthy food; it contains high proteins, vitamins and fibre. Finally, why did not choose eat banana or apple instead of cola or potato crisps? It is healthier and more beneficial, and we must put advertisements showing the benefits...

If I exercise can I eat junk food and still stay slim? Most frequently asked question...

It would certainly be fantastic if it was the case, but I'm afraid working out doesn't give you free reign to pig out on any foods you like. It’s not just the calories that are the problem with a 'junk' food diet, but the fact that too many highly processed foods high in fat and sugar and low in fiber crowd out the more nutritious foods. That means you might not be getting enough vitamins and minerals and important phytochemicals which protect against cancer and heart disease. Also you will increase your risk of heart disease with a high fat diet - whether you exercise or not. It's also easy to overestimate the amount of calories that can be burnt when you exercise - for example you'd need to cycle for over an hour to burn off a heaped tablespoon of mayonnaise. That’s not to say you can't enjoy the spoils of an active lifestyle and tuck in to the odd pudding, plate of chips or chocolate bar when you fancy though. But the best formula for a healthy, trim body is exercise and a low fat diet used together.

Skin Care

Skin care tips with Dt. Foram:

FRUITS  :

  • Have fruits regularly
  • Use papaya skin rub it but not vigorously on all spots and pimples marks.  
  • Have vitamin C fruits kiwi, oranges, lime etc.
  • Apply fruits skin on face for glowing skin.
  •  You can apply ripe banana on face 
  • Do not use soap after applying fruits mask. 

VEGGIES:

  • Have green leafy veggies at least for lunch or dinner
  • Apply aloe Vera pulp on skin on regular basic, cut in half scoop gel with spoon u can freeze it for some time and apply on skin and even tanned skin.
  • Have veggies soup at least 2 week.
  • Chew amla few pieces  

GENERAL TIPS FOR SKIN:

  • Have lots of water.
  • Have coconut water once a day before noon.
  • Have green tea (honey and tulsi) at least 2-3 cup daily.
  • Have lime water without sugar first thing in morning empty stomach.
  • Almonds and walnut 4-5 pieces daily.
  • Never step out of house without sunscreen even in monsoon.
  • Wash your face frequently at least with water.
  •  Have 1 spoon flex seeds roasted every day after lunch and dinner.
  • Rather than facial and using products which disturbs the Ph. of skin use natural care and food as cure.

SLIM POSSIBLE SECRET TIPS:

LIME CUBE:

  • Dice a lemon into two pieces and remove the seeds as it might hurt the skin on application. Then, squeeze the lemon and take the juice in a small container.
  • Transfer the juice into the ice tray container. Lemon has an amazing, refreshing fragrance, which soothes the skin. It also contains vitamins and minerals, which boosts skin hydration, nourish it and also fight oiliness. It also fights acne and acne marks.

GRAPES:

  • Take sweet grapes and mash them with a spoon.
  • Remove seeds and transfer the content to the ice tray.
  • Grapes contain vitamins and minerals, which protects the skin effectively.
  • It also controls age spots, excess oil accumulation and leaves the skin soft without any stickiness during summers.

BANANA:

  • Take half a banana and dice it into pieces.
  • Then use a spoon and take a half spoon of milk or plain water and add it to the banana pieces.
  • Mash the banana with a blender or a spoon and make it into a fine paste without lumps.
  • Then transfer the contents into the ice tray.
  • Banana contains high portions of vitamins and minerals.
  • It hydrates and nourishes the skin effectively.
  • It controls dry patches and heals all the dryness.
  • It leaves the skin soft, smooth and glowing.

PAPAYA:

  • Freeze the same way as grapes.
  • Papaya contains Vitamin A and Papain, which nourishes the skin deeply and also, breaks down inactive proteins, thereby leaving the skin soft and hydrated.
  • Adding a glow, it also exfoliates the skin and leaves it even toned with regular application.

STEPS:

  • Leave the ice tray for 5 to 6 hours till the fruit juice turns into an ice cube.
  • For an extra fresh flavour of fruits, add smaller fresh pieces of the fruit in the juice.
  • After 6 hours, remove the fruit ice cubes and start applying it on your skin gently.
  • Take the ice cubes and start rubbing it gently but quickly all over your face and neck.
  • Create soft and gentle massaging moves on the skin without hurting it.
  • Don’t press the ice cubes hard, and also don’t be harsh with your skin. It is best to remember not to press the ice cubes strongly as it can damage tiny capillaries under your skin.
  • Like all other facial treatments, it is best to avoid application of the ice cubes on the delicate and gentle under eye area.
  • Keep massaging the fruit ice cubes for good 3 to 4 minutes and then do not pat your face dry.
  • Let your face dry naturally to get maximum fruit benefits.

Menopause

Common symptoms and effects of Menopause

  • Irregular menstrual cycle
  • Hot flushes
  • Mood swings
  • Constant or intermittent headaches
  • Vaginal dryness
  • Loss of libido
  • Joint and muscle pain
  • Weight gain
  • Insomnia or loss of sleep

Specific symptoms and how significant they are varies from woman to woman.

What is it about menopause that makes it so hard to keep off the weight?

It’s likely a mix of factors related to menopause and aging. The answer is impact of lowered levels of Estrogen in the body. Reduced estrogen may also lower the metabolic rate of body – the rate at which the body converts stored energy into working energy. It’s possible the same thing happens with women when estrogen levels drop after menopause. Lack of estrogen may also cause the body to use starches and blood sugar less effectively, which would increase fat storage and make it harder to lose weight.

Natural approach to menopause

Menopause is a very delicate period in any woman’s life. With series of symptoms and changes in the body, the life of a menopausal woman really needs some intervention in managing her health. She needs a strong familial support as well as clinical guidance which ease off her troubles and help her sailing through menopause.

Lifestyle and Food habits that help in Menopause Management

  • Increase Calcium intake: Increase your dietary intake of calcium. Calcium is found in dairy products – milk, cheese, yoghurt, etc. At least two glasses of milk are recommended for women undergoing or heading for menopause.
  • Exercise: Adequate exercise is a must for menopausal and post-menopausal women, as it reduces the rate of loss of calcium. Women who exercise less generally develop more osteoporosis. Women with lesser bone density or with osteoporosis can take up weight-bearing exercises.
  • Yoga: Continual evidence supports the notion that yoga can help relieve irritability and depression brought on by menopause. Women report that yoga relaxation and stretching techniques help stabilize their moods while improving their overall well-being.
  • Latest research: Soya foods have been found to contain natural phyto-estrogen that are very helpful in menopausal and post-menopausal women. The potential health benefits are the reduction of hot flushes and vaginal dryness, protection against coronary heart disease, osteoporosis and cancer.
  • Vitamin D: As women age, their ability to absorb vitamin-D decreases, heightening their risk of bone density loss. This makes the need to incorporate vitamin D into their diets much more critical.

6 tips to feel happy and fulfilled during Perimenopause and Menopause

Lifestyle changes that make a difference and help every woman feel happy and fulfilled in menopause:

  1. Maintain a positive attitude and a good sense of humor
    2. Plan what you eat
    3. Avoid stress
    4. Make every moment count
    5. Drink a lot of water
    6. Exercise regularly

Loose Weight

It’s done and decided: you want to lose those few pounds you’ve been lugging around for a while now. However, you need to proceed carefully to respect and protect your body. Here are five rules to follow to ensure you keep your health in check.

  1. Create realistic goals. Before jumping into a diet head-first, be sure to determine your ideal weight. And by “ideal weight”, we don’t mean what you weighed when you were 16! It’s imperative to be comfortable and happy with your curves, and to learn to love your body as is. So practice the art of self-confidence instead. You’ll see: your positive and sexy attitude will surely get noticed!
  2. Fulfil all your body’s requirements. Want to banish fatand starches from your plate? Know that this can’t be done without certain risks. All of these offer your body their respective benefits, so a deficiency will have noticeable repercussions. For example, starches contain fiber and slow sugars, which bring energy to muscular and cerebral cells for long periods, all the while favouring regularity. So don’t avoid them! What’s more, don’t forget to give your body the fuel it needs to undergo physical activity. This tip is fit for those who may practice only one activity or many.
  3. Don’t forget to cheat! It’s all about leading a balanced lifestyle. There’s no reason to deprive yourself of your favourite snacks for weeks on end only to find yourself stuffing your face once your regimen is over. Rather, cut a deal with yourself that you find reasonable, such as one light dessert per week. And when that moment comes, be!
  4. Keep track of your progress. In order to properly log your journey, it is wise to have a food journalon-hand. Try to spot any trends, such as snacking on fatty foods in the evenings, when you were under the impression that you it was uncommon behaviour. Being aware of your habits will allow you to adjust them.
  5. Know when to stop. You lost those last five pounds? Congratulations! With that, continue to eat healthy and get some exercisein every day. Don’t fall into the trap of “I’ll try and lose another five pounds”. 

Importance of Minerals

Some minerals play vital role in regulation of various body functions. They are:

  • Maintenance of Acid / base balance
  • Controlling the water balance
  • Contraction of muscles
  • Normal response of nerves to physiological stimulation
  • Clotting of the blood
  • Bonesand teeth formation
  • Structural component of soft tissues
  • Components and co- factor of vitamins, hormones and enzymes.
  • Minerals act as co-factors for enzyme reactions. Enzymes don’t work without minerals. All cells require enzymes to work & function. They give us our vitality.

 

Fatigue

What is fatigue? What causes fatigue?

Fatigue is an overwhelming feeling of tiredness due to physical, emotional or mental factors.
Most cases results from hard work or overexertion. This is the kind of fatigue that can be relieved by adequate sleep& nutrition.
Other causes of fatigue include anxiety, depression & lack of sleep and rest.
The condition can also be brought about by certain factors such as an underlying disease (e.g. anemia, lupus erythematosus), menopause or some medications.
Feelings of inadequacy, low motivation & decreased libido can also be symptoms of fatigue.

There are various symptoms of fatigue such as:
The least physical & mental effort causes exhaustion & weakness
the body aches with joint & muscle pain. Migrating joint pain without swelling or redness
Muscle soreness & weakness
Persistent low- grade fever
Sleep disorders (insomnia or oversleeping)
Headaches
Long-lasting malaise following physical exertion
Memory loss or forgetfulness
Mental confusion & poor concentration
Digestive problems
Loss of appetite
Intestinal problems
Food & environmental allergies / sensitivities
Recurrent upper respiratory tract infections
Depression
Autoimmune reactions
Dizziness
Mood swing
Anxiety attacks
Advice to the Patients:
Get enough rest, at least for 8 hrs.
Eat nutritious foods.
Get more exercise.
Avoid too much alcohol & caffeine.
Rest & relax in a cool place with a dry atmosphere every once in a while.
Change your routine every now & then to avoid monotony that may lead to mental fatigue.
Lose weight if you are overweight, eating well- balanced meals & avoiding crash diets.
Quit smoking. Smoking decreases the body’s oxygen supply, thus decreasing the energy of the individual

Excessive Fats

What would be the ill effect of excessive fat intake in the daily diet?

  • Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becomingobese (another risk factor for heart disease and some types of cancer).
  • A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors.

 

  • Fat Hurts Your Heart:
  • Every major system in your body feels the stress of excess weight. The heart is the most obvious victim -- as cholesterol builds, blood pressure rises, and arteries get clogged. Also, the blood loses its ability to clot which increases stroke risk.

 

  • Fat Ups Male Hormones:
  • Overweight women have higher levels of male hormones, which increase their risk of heart disease. Those hormones also cause male pattern balding, some excess facial hair, and acne.

 

  • Fat Triggers Diabetes:
  • Excess weight affects another hormone -- insulin -- which leads to diabetes. Having diabetes increases your heart disease risk. It's a vicious circle.

 

  • Fat Ruins Sleep:
  • Overweight people often suffer from sleep disorders. The most dangerous is sleep apnea. With sleep apnea, you stop breathing many times during the night. This makes your oxygen level drops-- which affects the heart, blood vessels, stroke risk, and diabetes risk.

 

  • Fat Wrecks Hips, Knees:
  • The sheer impact of excess weight on your lower body creates lots of problems. You're at higher risk for bone-thinning osteoporosis. You develop hip and back problems. Overweight children will develop fragile bones, so they're at even higher risk for these problems.

These are ill effect of excessive fats in daily diet.