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Sunday, 27 January 2019


Lentils on linen sackcloth                                                            LENTILS,nutty and earthy in flavor, a high nutritional property have become a tasty staple in die,which is low in calories,high in nutrition are the perfect legume to eat in summer as salads,crudite and crackers,spreads as an item on a vegetarian dinner plate.
Lentils have a number of health benefits,according to nutritionists,these are as following :-
1. HEART HEALTH :- Lentils as a high fiber foods with folate and magnesium,which are big contributors to heart health.Folate lowers homocysteine levels,a serious risk factor for heart disease and Magnesium improves blood flow,oxygen and nutrients throughout the body.Low levels of magnesium have been directly associated with heart disease,hence eating lentils will keep heart healthy.
2. LOWER CHOLESTEROL :- It helps to reduce blood cholesterol since it contains high levels of soluble fiber.Lowering cholesterol levels reduce the risk of heart disease and stroke keeping arteries clean.
3. WEIGHT LOSS :- Lentils include beneficial nutrients like protein,fiber,vitamins and minerals which are low in calories and contain virtually no fat.One cup of cooked lentils contains only about 230 calories,but still leaves feeling full and satisfied.
4. GOOD PROTEIN :- Lentils contain the third highest levels of protein.26%of lentils's calories are attributed to protein,which makes them a wonderful source of protein for vegetarians and vegans.
5. INCREASES ENERGY :- It increases steady,slow burning energy due to its complex carbohydrates and fiber.Lentils are also a good source of iron,which transports oxygen throughout the body and is key to energy production and metabolism.
6. STABILIZED BLOOD SUGAR :- Soluble fiber traps carbohydrates,slowing down digestion and stabilizing blood sugar levels.This can be especially helpful for those with diabetes,insulin resistance or hypoglycemia.
7. DIGESTIVE HEALTH :- Lentils have insoluble dietary fiber which helps to prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.

Tuesday, 22 January 2019


Young people doing abs crunches lying on rubber carpet mats at gym. Millennial girls guys wearing sportswear and sneakers do stomach situp exercises indoors, side view. Wellbeing and wellness concept                                                                         The most popular symbol of fitness globally is a well defined set of abs.Everybody like to flaunt ripped six pack abs.So it is very important some important exercises that one can do to target the abs.Here are top five abs exercises for them who want six pack abs as follows :-
1. SIT-UPS :- For Sit Ups lie on back with knees bent and feet on floor,raise arms overhead and inhale.As you exhale,lift your trunk and reach for your feet with your hands.When the shoulder crosses over the hips,inhale and go to starting position.
2.SIDE PLANK :- To do Plank lie on your side with elbow directly under your shoulder,lift hips off the ground.Shoulder,knees,hips and ankles will be in a diagonal straight line.Neck aligned with spine.Maintain a Natural Breathing pattern throughout and maintain position till you can maintain proper form and alignment.Repeat on other side also.
3. PLANK :- Lie on floor belly down,raise your feet so you are on on your toes and arms to rest on elbows just below the shoulder and not ahead or behind.Hips,shoulder,knees and ankles should be aligned and head should be with your spine which look like a raised plank.Maintain a normal breathing pattern and hold this position as long as you can atleast 30 seconds and over time,increase the timing to 2 minutes.
4. HOLLOW ROCK :- To do this lie on your back with legs in front and arms overhead,lift shoulders off the ground till the lower part of shoulder blade is on the ground.Feet should be off the ground by about 6-8 inches.Rock back and forth with your pelvis as the fulcrum,as many reps as you can maintain form.
5. RUSSIAN TWISTS :- To do this exercise sit on your sit bones with your torso angled at 45 degree angle,knees are bent and at a 45 degree angle from the hip.Using a med ball,bottled water or any weighted object,tap the ground close to your hip with it and lift ,tap the other side.Hips,legs and trunk should remain rigid throughout the movement.Inhale as you tap the ground and exhale as you lift.

Sunday, 20 January 2019


Brown Seeds in a Bottle  Sesame Seeds [Til] have been used since ages because of its marvelous health benefits and medicinal properties.These are full of essential nutrients included fiber,protein,iron,vitamin,omega 3 and sesame seeds can help you to lose weight.
Person Holding Tape Measure                                                                                    Sesame seeds help to lose weight as well as it helps to promote healthy skin,hair,help detox balance the hormones,support heart health and can even help to cut that belly fat.The two unique compounds present in it are sesamin and sesamolin have been proven to lower cholesterol,prevent hypertension and promote weight loss.
1. RICH IN LIGNANS :-It helps burn fat by causing the body to release more fat-burning liver enzymes.These are also said to inhibit the formation and absorption of cholesterol and decrease fat metabolism.
2. HIGH FIBER :- Fiber keeps fuller for longer and thus stops from binge eating.It also helps in keeping blood sugar steady by making the sugar and fat enter bloodstream at a steady rate.This helps avoid the sudden crash that makes feel hungry.Having fiber rich foods is also beneficial because fiber helps to lose weight but along with maintaining the muscle mass.
3. RICH IN PROTEIN :- Protein is the first dietary change to lose weight.Sesame seeds are an excellent source of protein,that increases metabolism and curbs hunger.
4. LOW IN SODIUM :- As the sesame seeds low in sodium,it helps in regulating body fluids and prevent water retention in the body that makes up for water weight.
                                INCORPORATE SYSTEM OF SESAME SEEDS :
Sesame seeds can be added over backed veggies,salads,sandwiches,stir-fried veggies and smoothies.

Wednesday, 9 January 2019


Man Running at Marathon Event     During the Cold weather we all worry about immunity how to keep it up and to avoid the infamous Cold and Flu.So there is such a thing which can boost immunity and at the same time save from the hassle of suffering from cold and flu.
A number of studies conducted to find out the things that best boosted the body's ability to fend off illness,Exercising regularly secured the first position.Turns out being physically active and exercising regularly are the most important factors to reduce the number of days that suffer from Cold and Flu.
                                             EXERCISE FOR BOOSTING :
To reap the workout benefits for health,light aerobic activity like cycling and jogging should be done for about 30-60 minutes in a day which will increase the circulation of white blood cells and flu-fighting cells,according a study.This study shows that after 75 minutes of continuous exercise,a body spikes the cortisol level throwing immune system out of whack.That is why in this case less is really more.
                                             The circulation of the immunity boosting cells slow down to pre-workout levels three hours after completed workout.So it is important to do cardio,strength and weight training to maintain muscle mass and keep away those unwanted weight during the winter season.
Man Riding Bicycle on City Street

Wednesday, 2 January 2019


Two Women Planking At The Seashore                                                                                                               According to experts exercising 2-3 times in a week may reduce the symptoms of depression and schizophrenia.They suggest that a structured physical activity regime can complement standard medication and Psychotherapy to better treat mental health conditions.
                           Researchers found that exercise can effectively reduce mental health symptoms,improve cognition and strengthen cardiovascular fitness among patients with depression and schizophrenia.Exercising 2-3 times in a week about 150 minutes,reduces symptoms of depression and schizophrenia and improves cognition,cardiorespiratory health in schizophrenia spectrum disorders.Combining aerobic with resistance exercise to improve outcomes for individuals with schizophrenia spectrum disorders and major depression.
                           Physical activity has a central role in reducing the burden of mental health conditions in people with depression and schizophrenia.
                           It is now time for professionally delivered physical activity interventions to move from the fringes of healthcare and become a core component in the treatment of mental health symptoms.Long term outcomes and full recovery among people with mental illness are often poor,even for those receiving appropriate medications.People with mental illness also experience very poor physical health and drastic physical health inequalities,which lead to this population dying up to 20 years prematurely.Signs and Symptoms of premature cardiovascular diseases can be identified early in the disease course of mental disorders,when patients are in their 30-40 years.
                          Research study provides evidence that physical exercise plays a great role in reducing cardiovascular conditions and improved physical health with fitness.