Being healthy doesn’t have to be complicated. Often the simplest of things can make the biggest impact. .
Have you ever wondered why things which on paper seem pretty fricking simple actually end up being the hardest things to do.
Walking to a tap filling a glass with water and drinking it a numerous times a day isn’t like trying to climb mount Everest.
Eating a few portions of veggies with every meal isn’t like building and launching a rocket.
Yet still so many people struggle to do them either consistently or at all.
Well mental resistance to doing new things isn’t unusual.
In all honesty the only way to break through the resistance is to start small and then be disciplined with achieving the small things.
Over time these then become your habits.
Maybe you’re attaching all kinds of negative stories to you about
All of which can lead to sabotaging behaviours
Maybe you’ve been telling yourself in order for something to be impactful and worth doing it must be fancy and complicated.
Or perhaps you don’t believe the true power of;
👉🏻working on loving yourself
Maybe your life mission is to try and find a more complicated way of getting healthy.
Maybe in your mind you think healthy means you must live a miserable existence cutting out everything you enjoy
You run with an abundance of
👉evil this,evil that
Rather than putting your moderation pants and context hat on and know you don’t need to live like a nun!
Oh and let’s not forget your compelling need to have everything yesterday.
You want fast and easy
I get I really do there’s loads of stuff in my life I would love to happen quicker and without the work but that’s just not real life.
But looking for fancy pills, going on crazy detoxes or other fads hoping for a quick fix is a waste of your time.
What you really need to do is;
🙏🏻Work on your main driver (the mind)
🙏🏻Then make nailing these basics your focus
Gluten free oats
Oats are a highly nutritious grain with many health benefits.
They’re a popular breakfast porridge and are also found in granola, muesli, and other foods and snacks.
However, you may wonder whether oats and oatmeal contain gluten.
This article explores whether you can include oats in a gluten-free diet.
Gluten is a family of proteins found in grains .Gluten is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture.
Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.
Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut.
If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining.
Pure oats are gluten-free and safe for most people with gluten intolerance.
Ever heard the term ‘Gym Bro’? If you haven’t, then let me give you a brief description about this misinformed breed. A gym bro is a guy who thinks that he knows all the science of bodybuilding, nutrition and supplementation and goes on giving random advice to everybody in the gym based on his personal bro science experience. What’s ironic is the fact that most of these gym bros go on to become ‘gym trainers’. This is a breed that you really need to stay away from if you want to make real progress in your results. Here are 5 stupid things that almost every desi gym trainer does.
1) Performing Cardio Before Weight Training
So some people out there think that if they perform cardio before their weight training, their body will burn fat during weight training. This is absolute bullshit and is even counterproductive for your goal of a lean physique or fat loss. If you perform a long session of cardiovascular exercise, your body will lose majority of its strength before you even start lifting weights. Consequently, you will lift lesser weights than what otherwise you would lift if you began your training with the weights. You should lift as much as possible irrespective of the fact that you’re bulking up or cutting. Lifting lesser weights is only going to make you weak by declining your strength. So don’t fall prey to this bullshit protocol.
2) Sipping BCAA Unnecessarily Between Sets
This is a very common sight in almost all the gyms these days. No matter if the guy is an absolute beginner, you will still find him sipping the flavored BCAA supplement in between the sets. I’ve even seen people lifting a 5-pound dumbbell and taking BCAA for recovery. Trust me guys, BCAA supplements are the most overhyped supplements out there. Your body does not need any BCAA supplementation separately if your protein intake is on point and you had a good pre-workout meal.
3) Having Protein Shakes Immediately After Workout
You must’ve seen people rushing towards their gym bag to grab the shaker that contains their protein powder in it. They don’t waste even a single minute after completing the last rep of their weight training. They are afraid that if they delayed their protein intake even by a second they might lose a few pounds of their muscles. Guys, the so-called ‘Anabolic Window’ is not for a couple of minutes. Studies have shown that even if you consume your whey protein up to half an hour post your workout, it will still have the same effects. So you don’t really have to rush to grab that shaker.
4) Not Performing Basic Stretching
Stretching (both pre and post workout) has an important role to play in your overall flexibility of the body. You must have seen people complaining about being sore all the time and how their body has become too stiff over the course of time. This happens due to lack of stretching exercise in the workout routine. Everybody likes the pump in the muscle but nobody cares to stretch them after that pump. This makes them stiff over time and also more susceptible towards injury. Stretching is as important as your weight training if your goal is to be fit.
5) Performing ‘Fancy’ Functional Moves
A few of you might get butt hurt after reading this, but the concept of the term ‘functional movement’ has been taught to you guys incorrectly. I am sure you have this notion that performing a pistol squat on a bosu ball is a functional movement while doing a barbell curl is not, right? Well, you’re absolutely wrong here. Functional training is any training that makes you more functional for doing your daily chores. I am sure that majority of your daily chores are performed on a stable surface and not on a bosu ball. This is the reason why barbell curls are more functional than pistol squats on a bosu ball; after all, you have better chances of performing a curl movement during your entire day.
After consuming lot of different brand of protein supplements I thought why not give a try for natural and homemade protein powder.
I did research and bought all ingredients which are the best source of protein. Ingredients I bought ate below.
4) slim milk powder
7) flex seeds
How to make it
Take almond, peanut, walnut, pistachio and pumpkin seeds 100gm in a fry pan and roast it till light brown.
And let it cool down. Then take a blender and all the nuts in the blender then 100 gm slim milk powder plus flex seed and add 2 to 5 cardamom for flavour in the blender.
Blend it till it turn to a powder now this is a natural protein powder.
Weight loss is process that is incomplete without proteins. Protein is a macronutrient which is the building block of trillions of cells in the human.
Many time this question is asked to me by people who are failed in weight loss process and hate doing workout.
When my friend came to me with this same question, I asked her, “What do you mean by diet only?”
And she was very clear about it and said: “Don’t tell me to exercise, I just hate it.”
I wanted to really help her with that, so I told her that, “let us experiment, you are right now 92 Kgs… I am not going to tell you to fast or either to exercise.. but you have to do what I will say”
She happily nodded on this!!
We started in February 2018 ( I know as we maintained Journal), So I will tell here in points summary what we exactly did and how it turned out…
- I told to keep patience with this as this will take time and rather going target wise weight losing, we will first check how much weight she can lose by following the things I told her to do!
- Then we set her wake up and sleep time with morning and evening rituals.
- MORNING RITUAL
Wake up at 6
—> Drink Lemon + Honey water (Full glass)
—> Toilet time ( I told her even you don’t feel like it, Go as you have to set time for it as well, It’s part of our health)
—> Drink Beetroot + Tomato Juice (Half glass only = kind of shot glass)
(After 15 minutes)
→ Drink Aloe vera + Gooseberry juice ( Half glass only = shot glass I mean here)
→ ORANGE JUICE with 2 scoop collagen powder + 2 SUNRISE Eggs
Now she felt full !!
- I told her not to sleep in noon and do maximum work while moving. As much as possible, do everything using our body… walk while talking over phone… No social media more than 10 min at a time as it let us sit for more time…! And laugh a lot! at least smile if laughing not possible!!
- Lunch near 14:30: I included one curd bowl around 250 ml along with One Chapati and green veggies or lentils whatever available with her.. sometimes Red beans, green beans, chickpeas
- EVENING RITUAL :
Near 18:30:: she used to feel hungry, so we decided to have (2 cucumbers + bitter gourd + chlorophyll drops) Green Juice this time!
Finally in Dinner: near 21:00
> We decided many things but the thing that has worked is: Soup + 1 scoop collagen powder
Soup mostly of Bottlegourd! Sometimes mushrooms and pumpkin as well!
- After dinner she has to prepare for all the veggies and juices she is going to have the other day!!
We have a Vegetable and fruit market near us, so these things are easily available on daily basis!! She has to bring all things by walking in there. I used to do the same!
I already told her to stop thinking about weight loss and enjoy as much as possible!
She was the student, so we don’t have to worry about Jobs and working time much!!
We checked weight on March 31, 2018:: Progress was:: She was 88 kg
> She lost 4 kg in 2 months just by following religiously above!
> And then she got inspired with one model’s look, and wanted to do some exercise.
> We started with 2–5 kg weight training for her and followed the same diet pattern! we used to have a variety of vegetables in diet now!!
> On the name of a fruit, I just let her consume Coconut water and nothing else! (Edit: Orange juice as well, I forgot about it)
We checked weight on May 31, 2018:: Progress was:: 72 kgs.. and yes she was looking quite good!!
She used to watch ELLEN show, Kapil show, and Jimmy Fallon show and more to laugh everyday!! I must mention this !! This is a really good thing!!
Finally, we checked weight on August 31, 2018:: 64 Kgs (As I was also busy and she too had some examinations, she is a very good student in studies and in life as well I must say this, after all, she put faith on my words)
Now she is regular with weight training of 5–10 kg thrice a week and she is also doing PRANAYAM regularly in the morning!!
One very important thing, we never set the target of losing weight!! We let it just be!
See things will work:
→ If you keep faith
→ If you keep patience
→ If you are consistent
→ If you don’t worry about the results
→ If you keep stress away
→ If you do include things stage wise rather than once
PLEASE Keep these things in mind!! Because only you can improve your life, your body, and your soul… Other can only advice!! Put your faith in the right place!!
You don’t need to follow this exactly… Analyze your environment! And then decide and give it a big shot!!
The two most important points before consuming whey proteins are:
- Make sure you consume an authentic product.
- Make sure to consume the right quantity so that your body can break down the protein.
Meegan Hefford’s body wasn’t able to break down the amount of protein she was consuming which led to her death.
Yes, it is safe to consume whey protein. It is made of milk and doesn’t contain any harmful substances provided you consume an authentic product.
Also, consuming an authentic product is an absolute must to prevent any sort of diseases or worse. The Indian market primarily is a major country with high adulteration of products.
How do you identify authentic products?
- Authorized Importer’s seal: Any imported product should have an importer’s seal on the product. It is imperative to verify the product with the importer through their customer care email ID since many sellers paste fake importer stickers on the product.
- Verify with the manufacturer: Manufacturer verification will only identify the box and not the content inside. Importer verification, however, will make sure that the product has followed a secured supply chain.
- Mixability: 99% of adulteration happens in Whey Proteins and Mass Gainers since they yield higher profits to the vendors. Once adulterated, protein quality will not be the same as before. A genuine whey protein/isolates will mix wellwhen you mix it in your shaker for 25 seconds. You should not see any “insoluble” substances. Mass gainers normally take time to mix due to its heavy texture, but insoluble substances should still not be visible.
- Lab test: is an expensive option but the last resort to opt.
- QR Code/Scratch Code: All products may not have it but if one has it, make sure to verify it. QR Code may help you authenticate products but don’t confuse it with Barcode. Barcodes do not help in authentication of products.
- Source of Purchase: Make sure you buy products from a reliable source who follow a secure supply chain & doesn’t want to compromise with your health for money.