Health benefits of coconut water

Health benefits of coconut water

One of the most valuable super foods on earth and nature’s most refreshing drinks is Coconut water. Consumed worldwide, coconut water is packed with a variety of health benefits. Coconut water is the purest liquid second only to water itself

To beat the tropical summer thirst nothing can be better than coconut water. It is a natural refreshing beverage that is excellent for electrolyte replenishment. In summers a person loses a considerable amount of water due to perspiration. Coconut water contains a good amount of electrolyte- potassium, thus it can replenish the electrolyte composition in body fluids. Coconut water is better than packed or fresh fruit juices, sodas and energy drinks as it’s not adulterated with preservatives or artificial sweeteners .So stay hydrated with coconut water this summer.

Drinking coconut water can also aid in losing weight as it is low in fat, cholesterol and chlorides. It reduces food cravings and keeps a person feeling full. It is excellent drink for diabetics as it is good in nutrients required by diabetics to keep their sugar levels in control.

The risk of kidney stones is greatly reduced because of the presence of minerals, potassium and magnesium in coconut water. Tender coconut fluids acts as a natural diuretic because it has properties that tend to increase urine production and flow. Urologists around the world recommend that kidney stone sufferers should drink coconut water every alternate day to gradually reduce their stone size for easy elimination.

Loaded with vital nutrients, coconut water is a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. It is rich in amino acids, enzymes, dietary fiber, vitamin C and minerals such as potassium, magnesium and manganese .It is also very beneficial as it has anti viral and anti bacterial properties.

Coconut water works wonders for your skin too. Researches show that coconut water have cytokinins which are beneficial for anti aging-effects. When applied to acne, spots, wrinkles, stretch marks, cellulite and eczema it clears up the skin giving you youthful looking smoother skin. It can be used as a light moisturizer if you have oily skin. In addition to the benefits to the skin it also helps in repairing and growth of nails and smooth hair. 

Coconut water has high amounts of potassium so it reduces hypertension by promoting excretion of water out of the body. 

So, go ahead and indulge in this nutritious fluid and enjoy its abundant health benefits.

Compiled by: Ritu Singh

  

Nuts, coconut water

Nutritional value per 100 g (3.5 oz)
Energy	79 kJ (19 kcal)
Carbohydrates	3.71 g
- Sugars	2.61 g
- Dietary fibre	1.1 g
Fat	0.2 g
Protein	0.72 g
Water	94.99 g
Vitamin A equiv.	0 μg (0%)
- beta-carotene	0 μg (0%)
- lutein and zeaxanthin	0 μg
Thiamine (vit. B1)	0.03 mg (3%)
Riboflavin (vit. B2)	0.057 mg (5%)
Niacin (vit. B3)	0.08 mg (1%)
Pantothenic acid (B5)	0.043 mg (1%)
Vitamin B6	0.032 mg (2%)
Folate (vit. B9)	3 μg (1%)
Vitamin C	2.4 mg (3%)
Vitamin E	0 mg (0%)
Vitamin K	0 μg (0%)
Calcium	24 mg (2%)
Iron	0.29 mg (2%)
Magnesium	25 mg (7%)
Phosphorus	20 mg (3%)
Potassium	250 mg (5%)
Zinc	0.1 mg (1%)
Percentages are relative to

Top 15 diabetic diet tips for Indians

Top 15 diabetic diet tips for Indians

Diabetes control is governed by following the right diabetic diet. What to eat and what not to eat is important for diabetes control and diabetes cure or diabetes reversal. 

These are the top 15 diabetes diet tips from diabetologists and nutritionists. Even if you are pre-diabetic or borderline diabetic, or diabetes is part of your family, it is important to follow a diabetic diet to prevent diabetes.

Diabetologist, Dr. Sanjiv Bhambani with Moolchand Medcity suggests, "A diabetes diet should be high on fibre, must contain milk without cream, buttermilk, fresh seasonal fruits, green vegetables, etc." But remember to consume these components in moderation.

Diabetes diet for Indians should have the ratio of 60:20:20 for carbs, fats and proteins. 

The doctor explains, "Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively." He adds that a diabetes diet should "have at least two seasonal fruits and three vegetables in a diet plan."

Though dry fruits may seem like a healthy snack, it is not a good option for diabetics, as the fructose can spike your sugar level. Go for fresh fruits rather than dry fruits for diabetes control (but there are some restrictions... we'll come to it). But you can still opt for nuts as a healthy snack.

The doctor shares his recipe for diabetes diet for Indians: 

- One teaspoon of methi seeds soaked overnight in 100 ml of water is very effective in controlling diabetes.

- Drink tomato juice with salt and pepper every morning on an empty stomach.

- Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.

Rekha Sharma, President and Director of Indian Dietetic Association, shares some major diabetes diet pointers that one should follow at home or at a restaurant.

Whole grains, oats, channa atta, millets and other high fibre foods should be included in the meals. If one feels like consuming pasta or noodles, it should always be accompanied with vegetable/sprouts.

Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.

Diabetes Control: Diabetic Diet Tips

High fibre vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included in one's diet. Also, pulses with husk and sprouts are a healthy option and should be part of the diet.

Pulses are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods. Vegetables rich in fibre help lowering down the blood sugar levels and thus are healthy.

Good fats such as Omega-3 and monounsaturated fats (MUFA) should be consumed as they are good for the body. Natural sources for these are canola oil, flax seed oil, fatty fish and nuts. These are also low in cholesterol and are trans fat free.

Fruits high in fibre such as papaya, apple, orange, pear and guava should be consumed. Mangoes, bananas, and grapes contain high sugar; therefore these fruits should be consumed lesser than the others.

Small frequent meals:

A large meal gives rise to higher blood sugar in one's body, therefore it is essential to take small frequent meals to prevent both higher and very low blood sugar values and keep them constant. Small in between snacks can be dhokla, fruit, high fibre cookies, butter milk, yogurt, upma/poha with vegetables etc.

A person with diabetes should follow a diet which is low in carbohydrates, high in fibre and contains adequate amounts of proteins, vitamins and minerals; and avoid fatty foods and sweets. He/she should also take frequent small meals (5 meals pattern).

What not to do:

Artificial sweeteners can be used in cakes and sweets for diabetic people (in moderation).

Have lots of fluid.

Limit intake of alcohol.

Should you have non-veg?

In non-vegetarian diet, seafood and chicken can be taken rather than red meat as red meat contains higher amount of saturated fats. Also, patients with high cholesterol should avoid egg yolk and red meat.

The diabetes diet for Indians includes carbohydrates, proteins and fats. As always, a balanced and planned diet can build and improve personal health. A controlled diabetes diet may seem like a drag and bore, but a good cook can add life to a diet. Time to call up mom and experiment with diabetes diets!

Read more here : http://timesofindia.indiatimes.com

Whats your favorite fruit?

Whats your favorite fruit? 

How Many Calories Do You Need Each Day To Lose Weight?

How Many Calories Do You Need Each Day To Lose Weight?

Daily Calorie Needs for Females

Important: these are averages and provide a guideline only.

Age/years	Sedentary	Low activity	High activity
2-3	1100	1250	1400
4-5	1200	1350	1500
6-7	1300	1500	1700
8-9	1400	1600	1850
10-11	1500	1800	2050
12-13	1700	2000	2250
14-16	1750	2100	2350
17-18	1750	2100	2400
19-30	1900	2100	2350
31-50	1800	2000	2250
51-70	1650	1850	2100
71+	1550	1750	2000

Daily Calorie Needs for Males

Age/years	Sedentary	Low activity	High activity
2-3	1100	1350	1500
4-5	1250	1450	1650
6-7	1400	1600	1800
8-9	1500	1750	2000
10-11	1700	2000	2300
12-13	1900	2250	2600
14-16	2300	2700	3100
17-18	2450	2900	3300
19-30	2500	2700	3000
31-50	2350	2600	2900
51-70	2150	2350	2650
71+	2000	2200	2500

How Many Calories Do You Need to Reduce By?

In weight loss studies carried out by health scientists, women who ate 1000 calories less than their daily requirement lost around 2 pounds per week. This is considered a healthy and sustainable level of weight loss. The same rule applies to men. So, how many calories should you be eating?

The following two tables show the average calories requirements for males and females at various ages for varying levels of activity, i.e. sedentary (no exercise, rarely active), low activity (walking, housework, some play) and high activity (regular exercise, generally more active in work and life).

This is a general guide to the amount of calories you need to be in deficit to lose a specific amount of weight:

• If you are in a deficit of 500 calories per day you will lose approximately 1 pound per week
• A calorie deficit of 750 calories will help you lose about 1.5 pounds per week
• A calorie deficit of 1000 calories will help you lose about 2 pounds per week (about 1 kg weight loss per week)
• To lose 20 pounds in a year you will need to eat 200 calories less per day than you were eating when your weight was stable
• To lose 20 pounds in 1 month you would need to eat 2400 calories less per day (this is why very overweight people who have been eating around 4000 calories per day can lose weight quicker than lighter people, as they can reduce their intake by 2400 calories per day and still eat enough to sustain themselves).

Kareena's Yoga Instructor, Payal, Talks about Kareena's Routine

Kareena's Yoga Instructor, Payal, Talks about Kareena's Routine

“It was a must for Kareena to do 50 Surya Namaskars in one session. Sometimes, she would do 100 with variations,” says Payal. She further adds, “She had to hold a posture for 25-30 seconds and do repetitions depending on her endurance, energy and stamina levels.”

“She is extremely sincere, dedicated, disciplined and focused. That is why she is so successful today,” says Payal, in praise of the actress.

It is a well-known fact that Kareena is a complete foodie with Chinese being her favourite cuisine. “She had to cut down on her favourite Chinese and Thai food, as it was not good for her workouts. At the same time, Kareena could eat plenty of curd and fruits, which is her own healthy concoction,” she reveals.

To make sure that Kareena did not skip her workouts, Payal or her colleagues accompanied her to her shoots. “Kareena does not skip her workouts understand any circumstances. The sessions range from 60 to 90 minutes, depending on her energy levels. We start with a warm up, followed by Surya Namaskar and then focus on any two body parts. The cool down includes meditation and Pranayam,” adds the trainer.

Talking about Kareena’s favourite exercises, she says, “Kareena loves to do leg and posture exercises, you can make her do multiple sets, but she hates abdomen and upper body exercises.”

Ms. Gidwani reveals the postures that made Kareena super slim.

Abs – Naukasana

"Nauka" means "boat" in Sanskrit. It basically involves lying flat out on your abdomen and raising your hands and legs. The final position of this asana resembles a boat. Hence the name.

Arms- Parvatsana

Parvata means mountain. In this posture, the body is stretched to look like a mountain peak, and hence the name, parvatasana.

Back- Bhujangasana

In Sanskrit Bhujanga means Cobra. The final position of this Asana resembles the hooded snake. Bhujangasana, is rudimentary not only for the spine but for movement as an integrated whole. Bhujangasana is an essential pose for developing the strength and flexibility of the entire back, while toning the legs and buttocks, increasing circulation, and assisting in kidney function.

Legs - Warrior Pose or Virabhadra

This pose is named after the mythic warrior-sage, Virabhadra. This challenging pose strengthens the entire body while improving mental capacity and self control. It builds, shapes and tones the entire lower body. It tones the abdominal section and helps to prevent, reduce and eliminate back pain. The entire upper body -front and back- is worked and doing this pose increases the capacity of the respiratory system

Cooling Down:

Danurasana

In Sanskrit, ‘Dhanus’ connotes ‘bow’. Thus, Dhanurasana refers to that yogic exercise where your body will resemble a tightly drawn bow. Your trunk and thighs will be akin to the bent portion of the bow while your lower legs and the stretched arms will resemble the firm bowstring.

Paschimottasana

Literally translated as "intense stretch of the west," Paschimottanasana can help a distracted mind unwind. Paschima means west, and Uttana means to stretch. Stretching both the legs straight on the ground and holding with arms the two big toes one should stay (in this position) with" one’s forehead placed on one’s knee.

Anuloma Viloma Pranayam.

Simply translated, Anuloma- Viloma means breathing through alternate nostrils, one after another, not simultaneously. It is also sometimes referred to as the Nadi Shodaka pranayama, that which manipulates the flow of energy in the body channels and brings about a balance of both stimulation and relaxation.

Payal’s other clients include Rani Mukerji and Zoa Maurani. Saif and Kareena want the best for each other and share everything, so it is not surprise that Payal has started training Saif as well.

Source : http://www.pinkvilla.com

Suryanamaskar is more than weight loss

Suryanamaskar is more than weight loss

Suryanamaskar can do to your body what months of dieting cannot. And it can do to your mind what no spiritual discourse can.

Not surprising, the world is going crackers over this ancient yogic tradition of worshipping the rising sun. What with the likes of Jennifer Aniston, Victoria Beckham and Kareena Kapoor endorsing it over gym workouts and bizarre diets.

Beej mantra for Surya Namaskar

 I request you to take a print of this chart and chant each mantra while doing each step.

 Asana  Breath

1 Pranamasana exhale

2 Hasta Uttanasana inhale  

3 Hastapaadasana exhale  

4 Aekpaadprasarnaasana inhale  

5 Dandasana exhale  

6 Ashtanga Namaskara suspend  

7 Bhujangasana inhale  

8 Adho Mukha Svanasana exhale  

9 Ashwa Sanchalanasana (other leg forward than in 4, then up as in 4) inhale  

10 Uttanasana exhale  

11 Hasta Uttanasana inhale  

12 Pranamasana exhale

The 12 steps of surya namaskar (sun salutation):

Step 1: Start with the palm tree posture, with your hands relaxed, fingers pointing downwards and weight equally distributed.

Step 2: Move on to the tadas, inhale, raise your hands and stretch backwards.

Step 3: Next is the pranavas. Exhale, bend forward and try to touch your knees with your forehead.

Step 4: Now, stretch your right leg backward, bringing down the left knee, with your palms on the floor while stretching backwards.

Step 5: Holding your breath, bring your legs together. This is called the plank posture

Step 6: Stretching low, hold your spine out. This is known as the ashtanga namaskar where the knee, chest and chin are in contact with the floor.

Step 7: Inhale, stretch forward and bend backwards. This is the bhujanga asana

Step 8: Exhale and lean forward. This is the parvata asana.

Step 9: Now, bring your right leg forward, between your elbows as you inhale. Stretch upwards.

Step 10: Bring your left leg forward. Inhale deeply.

Step 11: Stretch backwards from the waist.

Step 12: Return to the palm tree posture.

Related Sites : for more information you can visit these sites

http://www.astrogle.com/yoga/surya-namaskar-postures-and-their-advantages.html

http://thefitnessworkout.com/basics-of-yoga-sun-salutation-surya-namaskar/

http://www.mdhil.com/yoga-12-steps-surya-namaskara/

http://ajitvadakayil.blogspot.in/2011/10/surya-namaskar-11000-year-old-vedic-sun.html

http://premaseem.wordpress.com/2011/08/31/beej-mantra-for-surya-namaskar/

Drinking Water During Exercise

How Much Water Should I Drink When I Work Out?

-- By Dean Anderson, Personal Trainer and Becky Hand, Licensed and Registered Dietitian

The Well-Watered Exerciser 

Except for oxygen, there’s nothing your body needs more than an adequate supply of water. And the more you exercise, the more important it is to drink the right amount of water before, during, and after your workouts. Dehydration can make it hard to get the most out of your workout, and in extreme situations, can even be dangerous to your health. However, drinking too much water at the wrong time can also hinder performance.

So what’s an exerciser to do? How do you know how much you need to drink, when to drink it, and when you might need something other than plain water, like a sports drink? Obviously, people differ a lot in body size, how much they sweat, the type and amount of exercise they do, and the climate in which they exercise. All these factors make one-size-fits-all recommendations on drinking water ineffective or even dangerous. An approach used by competitive marathoners in hot, humid weather isn’t going to make much sense for you if you’re jogging or walking for 30 minutes on a treadmill in an air-conditioned gym (or vice-versa). Therefore, a competitive athlete could benefit greatly from an assessment of individualized fluid, electrolyte and energy needs by a Registered Dietitian with experience in sports nutrition.

Do you need to worry about drinking during exercise? 

The good news is that staying hydrated during exercise really isn’t complicated for most people. If your typical exercise session is around 60 minutes or less, and doesn’t involve vigorous activity outdoors in hot, humid weather, you probably don’t need to interrupt your exercise session for a drink unless you prefer to. A healthy, average-sized person can produce as much as 32 oz of sweat during an hour of moderate to vigorous indoor exercise. That may feel and look like a lot of sweating, but it shouldn’t be enough to cause problems unless you’ve been seriously short-changing yourself on fluid intake prior to starting your exercise. You can tell whether that’s a potential problem by checking your urine color before exercise. If it’s dark yellow with a strong urine smell, it’s a good idea to have a cup or two of water 30-60 minutes before you start exercising. If it’s clear to light yellow, it should be fine to just rehydrate gradually after your exercise session without worrying about stopping to drink during the middle of it.

According to the American College of Sports Medicine, dehydration is likely to start affecting exercise performance when sweating causes you to lose 2% or more of your normal (hydrated) body weight. That's more than 51 ounces, or a little over 3 pounds, for an "average" person of 160 pounds. At this level of mild dehydration, you’ll probably be a little thirsty (though many people don’t experience thirst until they’re already dehydrated), and you may start to feel as if you have to work significantly harder to maintain your performance level. As dehydration gets progressively more severe, you may start to feel lightheaded, uncoordinated, or have muscle cramps. If you continue, you may start experiencing the symptoms of heat exhaustion, and that can progress to heat stroke, which is potentially fatal and needs immediate medical attention.

The goals of fluid intake during exercise are to prevent dehydration from occurring and to not drink in excess of one’s sweating rate. One good way to figure out whether you need to drink something during your workout is to simply weigh yourself (without clothes) just before and after a typical workout. If your weight change is more than 2% of your starting weight, then in the future, you should plan to drink enough water during your workout to keep your post-workout weight within that 2% range. Typically, drinking a cup (8 oz) of water every 15-20 minutes will do the trick in all but the most extreme situations. While difficult to recommend a specific fluid schedule because of varying needs, this handy chart provides some basic guidelines:

Drink Water	How Much?	When?
Before Exercise	8-16 oz	At least 15 minutes before workout
During Exercise	4-8 oz	Every 15-20 minutes
After Exercise	16-24 oz per pound* lost	As soon as possible

*If possible, weigh yourself on the same scale, before and after exercise so you know how much to drink for rehydration. 

Special Cases: Long Workouts and Hot Weather

If your workout is particularly long or your environment is hot and/or humid, just drinking plain water during your exercise may not be the best option.

Two hours of vigorous exercise can deplete the fuel supply (called glycogen) that your muscle cells use during vigorous activity. Drinking water alone won’t replenish that fuel. Assuming you can’t take a meal break in the middle of your marathon race, you may need something to drink that also contains carbohydrate for energy and to sustain performance. Commercial sports drinks containing 6% to 8% carbohydrate from various sugar sources are recommended for exercise events lasting longer than 1 hour. Higher carbohydrate amounts should be avoided because they impede the rate at which the drink leaves the stomach thereby slowing down the hydrating benefit. To estimate your carbohydrate need during sustained exercise, aim for about 30-60 grams of carbohydrate per hour of endurance exercise. Following the event, replenish your energy stores using these recommended guidelines.

Likewise, when you sweat heavily for an extended period, you’re not losing just plain water. You’re also losing a significant amount of sodium, which needs to be maintained within a certain range to avoid potentially serious problems like exercise-induced hyponatremia (a serum sodium concentration <130 mEq/L), which can also occur if you drink too much plain water, in a short time period. It isn’t very easy to give yourself hyponatremia: An otherwise healthy person would have to combine hours of heavy sweating with drinking significantly more water than they’re actually losing during the exercise and not replacing the lost sodium. You can avoid this by making sure your water intake during and immediately after exercise is equal to the amount you lose (see above about weighing yourself).

For particularly long endurance workouts OR exercise sessions in hot and humid weather, one may need more than the Tolerable Upper Intake Level for sodium (2,300 milligrams daily). That's why commercial sports drinks are often recommended for athletes taking part in such endurance events. Make sure the sports drink contains about 120–170 milligrams of sodium per 8-ounce serving. If you are looking for a less expensive option for the commercial sports drink, try this simple recipe. You may also need to replace lost sodium by consuming high-sodium foods and beverages following the event. High sodium food choices could include: canned soups, beans and vegetables; boxed side dishes like macaroni and cheese, potato mixes, or rice blends; Oriental style entrees with soy sauce; pizza; jarred spaghetti sauce; salted nuts; and regular cheese.

Source :  http://www.sparkpeople.com

10 More Tips for Your Wellness Journey

Easy Ways to Get Healthy

-- By Carrie Myers Smith, Health & Fitness Writer

Looking for more ways to become a healthier you? Here are 10 great ideas you can use any day, every day.

1. Drink a glass of water. Water is an essential nutrient for life. But beyond that, you just plain feel better when you’re well-hydrated. More energy, brighter eyes, healthy skin and a decreased chance of headaches are just a few of the benefits you’ll glean from drinking up!

2. Go for a walk. There’s nothing like a nice, brisk walk to relieve stress, give you a boost of energy and get the brain cells working again!

3. Call a friend. Do you have a friend who you know is going through some tough times? Why not zip off a quick note or give her a call and offer encouragement to her. She won’t be the only one who feels better!

4. Journal. Keeping a diary or journal has been shown to be a stress reliever. Seeing a quandary on paper can also help you uncover concrete solutions to it. Take a moment to write down a problem you’ve been encountering and get ready to resolve it!

5. Soak your feet. Your feet literally carry you throughout your day. Do something kind for them. Kick your shoes off and give them a good rub down. If you can, take a few minutes to soak them. Cover the bottom of a basin with marbles, fill the basin with warm water and sprinkle in some Epsom salts and a few drops of your favorite essential oil. While soaking, glide your feet over the marbles for a mini-massage. After you’ve soaked your feet, slather on a rich re-hydrating cream.

6. Send a thank you note. Has someone done something nice for you and you have yet to really thank her? No time like the present! Send a nice thank you note now!

7. Eat a snack. If you find your energy waning between meals, eat a small, healthy snack to boost your brain back into action. Combining a whole grain, fruit, or vegetable with a protein: nuts, nut butters, low-fat dairy products, seeds, soy products, lean meats, fish, or poultry will give you a sustained energy boost to get you to your next meal.

8. Chew a stick of sugar-free gum. There’s nothing like a clean, fresh mouth to make you feel refreshed all over. But when you can’t get to your toothbrush and floss, chew on a piece of sugar-free gum instead to give your mouth and body an invigorating zing.

9. Organize your space. Whether it’s at the office or at home, clutter can make you feel sick – literally. Get rid of what you don’t need and organize what’s left. Take a few minutes right now to clean up your space.

10. Take "five." Allowing your body to run on a constant adrenaline rush, which happens when you’re in continual stressed-out mode, wreaks havoc on the body. Take several breaks throughout your day to simply breathe, pray, or whatever it takes to bring your body down to neutral.