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Stress Fracture – How To Avoid It?

How To Avoid A Stress Fracture?

Hello All!!!

Have you heard of the term ‘stress fracture’? It is a very common running injury. But what is it exactly? To find out keep reading this post!

What is a stress fracture?

pain-behind-knee

When muscles are fatigued and cannot handle additional shock, the muscle transfers the stress to the bone and that causes tiny cracks or stress fractures. The pain in this case is similar to shin splints or heel spur. However, if left untreated, a stress fracture can cause a lot of trouble.

You can avoid a stress fracture if you are careful about it. Have a look for yourself!

1) Intensify your workout slowly

When you are training you shouldn’t increase the intensity drastically. When the intensity of training increases your bone takes a month to become stronger. Thus, you should intensify your workouts gradually so that the bones can adapt well to the added stress.

2) Work on the flexibility of the calf

Another common cause of stress fracture is calf tightness. According to a study, individuals with tight calves are 4.6 times more likely to suffer from a stress fracture. This stresses the importance of stretching to lessen the muscles especially that of the calves. Thus, it is important to let the muscles recover properly so that they are not tight all the time and the risk of stress fracture is reduced.

3) Let your bones heal fully after an injury

Returning to your workout schedule before letting the injuries heal completely can increase complications. If you are already suffering from a stress fracture, get an MRI done before you resume your workout.

4) Eat dairy

milk and cheese

According to researchers, when you consume more calcium, skim milk and other dairy products, the rates of stress fracture are lower. Higher intake of dairy and calcium rich foods, animal protein and potassium are associated with an increase in whole body bone mineral content and density.

5)  Increase your vitamin D and calcium intake

Research says that when you consume foods rich in vitamin D along with foods rich in calcium, your bones will get strengthened and the risk of a stress fracture will reduce.

6) Say no to nonsteroidal anti-inflammatory drugs

It can be harmful to use nonsteroidal anti-inflammatory drugs to treat a stress fracture.

7) Don’t run on hard surfaces

running practice India

There can be an increased stress on muscles and bones by running on a hard surface. For example, when a tennis player starts playing on a hard court instead of the usual soft one, there is an increased risk of developing a fracture. If you are running outdoors just ensure that the surface is not too hard.

8) Wear right shoes

Choose the right running shoes to avoid a stress fracture. If you are not sure about the kind of shoes you should wear, ask the store assistant at the shoe store. He will guide you. Find the right running shoes for you here!

Keep the above things in mind and stay safe!

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Tips On How To Lose Weight In Summer!

How To Lose Weight In Summer?

Hello All!!!

It is summer and it is obvious that you can feel the heat. By the way, how did you spend your winters? Were you happily gorging on your favourite winter delicacies or practicing portion control? It is said that most people feel more hungry during winters and as a result pack on a few kilos.

sunglasses

Now if you are planning to head to a beach destination for summer vacation, you would need to get rid of the excess weight you have gained. This is to let you flaunt a perfect figure in your swimsuit which is otherwise out of shape. Your major trouble areas must be the belly fat and love handles. Okay, even if you are out of shape you need not worry as here are a few tips on how to lose weight in summer.

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Get slim and trim again with the help of these tips:

1) Cut out on alcohol

alcohol cocktail

Cutting back or cutting out on alcohol is one of the fastest ways of weight loss. Are you aware of the fact that alcohol is similar to sugar chemically? Drinking alcohol sets off the same insulin resistance that leads to weight gain. It would be great if you can give your liver a break from alcohol for 6 weeks.

2) Choose carbs carefully

reducing carbs

Refined carbs, i.e the white processed carbs spike blood sugar levels and the release of insulin, both of which result in fat accumulation in the body. You need to swap refined carbs for slow burning, unrefined carbs such as oats, brown rice, whole grains. This small change has a huge impact on your health as well as weight.

3) Go Mediterranean

Mediterranean food

It is another way of saying – ‘get rid of junk food’ but Mediterranean diet is undoubtedly healthy. For at least 6 weeks just get your hands on a diet rich in whole grains, fruits, veggies, nuts, lean protein, low fat dairy and olive oil.

4) Eat soups

ColdCucumber Soup For Weight Loss

 

Experts say that soup is a great appetite suppressant as it has combination of liquids and solids that bust hunger. Eating soup before meals can help lower total calorie intake by about 20%. You can make it your main meal too! Here are recipes of some healthy soups for weight loss.

5) Exercise portion control

portion control through hand

You must pay attention to food portions. It really matters a lot when it comes to weight loss. Serve yourself a little less and eat mindfully. Here are ways to control food portions easily.

6) Ditch the juice

apricot-juice Do you suffer from body heat

Fruit juice is has a higher sugar content and lower nutrient content when compared to the whole fruit. It also has less fibre in it. You must be aware of the fact that the nutrients are concentrated in the skin of the fruit which are lost while juicing. If you want apple juice, simply eat the whole apple and down a glass of water.

So, here were some tips on how to lose weight in summer! And I hope you found them useful.

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Mango-smoothie-Refreshing-Cool-Drinks-For-Summer

5 Refreshing Cool Drinks For Summer!

Refreshing Cool Drinks For Summer!

Hello All!!!

You just enter home from the scorching heat outside and you are welcomed with a glass of chilled smoothie or slushie! Heaven on Earth indeed! So, yes without much ado let’s get into making refreshing cool drinks for summer!

1) Delightful Mango Smoothie

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Mango is the much loved king of fruits and summer is the only time when you get to eat it. Here is a mango smoothie recipe that serves four.

You need: 4 large-sized ripe mangoes, 6 tablespoons of yoghurt and 3 cups of chilled milk. For sweetening use stevia.

Peel off and then chop 3 large mangoes and keep them in the freezer. Cut the 4th mango into cubes of size 1cm. Now, you need to blend the frozen slices, milk and yoghurt well in your mixer or blender. Take tall glasses and add the diced mango pieces into it. Pour out the smoothie into the glasses and serve! It is a totally yum way to beat the heat!

2) Watermelon slushie

Watermelon and lime Mocktail

There are plenty of watermelons available during this season. So, try this slushie!

You need: Half a cup of pomegranate juice and 2 cups of watermelon slices of 1 inch each along with half a cup of ice cubes.

Simply put in the pieces of watermelon, pomegranate juice and ice cubes in a blender and once you are done blending just pour it into a glass.

3) Refreshing Apple juice

Apple tea benefits

Apples are always around so why not use them to make a chilled surprise for yourself. Make sure that the apples you use are fresh and crisp.

You need: 2 apples, 4 cups of apples juice and 8 dip bags of green tea or hibiscus tea.

Pour 4 cups of water in a medium-sized saucepan and bring to boil. After boiling the water remove it from the heat and add tea bags to the boiled water.

Steep it for a good 4 minutes and remove the tea bags. Let the tea cool down. Side by side, slice the apples and make sure that the slices are pretty thin. Add them to the tea concentrate along with the apple juice. Mix well. You can add ice cubes and serve it chilled.

4) Cool cucumber soda

Cucumber soda Refreshing cool drinks for summer

Cucumber is also a great way to beat the heat.

You need: 300 g of fresh cucumber and some mint or basil (Tulsi) leaves, crushed ice and soda

Peel the cucumber, wash it and chop it into small pieces. Pour them into the blender and add crushed ice and blend it to make a smooth mixture. Pour this into a glass and pour soda on top. You can add chaat masala to this if you like. Garnish well with mint leaves or basil.

5) Orange kick

Orange juice Refreshing cool drinks for summer

Oranges are also loved a lot! So, you need to have a drink with them as the base!

You need: 4-5 ice cubes, a couple of oranges and 6 basil leaves along with a  drizzle of honey.

Peel the oranges, put them in a blender and mix them up well with honey and ice cubes. You need to strain the smooth liquid out and pour it into a glass. Garnish with fresh basil leaves and enjoy!

So, how did you like these 5 refreshing cool drinks for summer? You are always welcome to send in your comments.

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Refined Coconut Oil Vs Unrefined Coconut Oil – Which Is Best?

Refined Coconut Oil Vs Unrefined Coconut Oil

Quite often on most health sites, forums and debates, everyone asks one major question —

‘Refined Coconut Oil Vs Unrefined Coconut Oil – Which Is Best To Consume!’

We are sure you have the same question in your mind- should one use cold pressed coconut oil or should one opt for the organic touch, let’s find out!

coconut oil refined

Let’s clear the air

The air needs to be cleared on whether the coconut oil we use for consumption and cooking, should be refined or unrefined! The opinions out there are half and half, but what does medical science say?

Coconut-oil

According to an article in the New York Times:

“Partial hydrogenation creates dreaded trans fats. It also destroys many of the good essential fatty acids, antioxidants and other positive components present in virgin coconut oil. And while it’s true that most of the fats in virgin coconut oil are saturated, opinions are changing on whether saturated fats are the arterial villains they were made out to be. “I think we in the nutrition field are beginning to say that saturated fats are not so bad, and the evidence that said they were is not so strong,” Dr. Brenna said.”

 

So does that means, unrefined oil wins the saga here? Maybe yes and maybe not, this is an assumption based thought. There are still many that choose to use refined coconut oil after weighing the pros and cons of the same. For a better understanding, let’s take a look at the pros and cons, shall we?

refined coconut oil vs unrefined coconut oil

The fat content

Amongst the many benefits of using coconut oil, one of it most needed would be the fatty acid composition in it. The oil when unrefined is a house of very high levels of medium chain saturated fatty acids. Thus helping the body naturally fight inflammation. Inflammation happens when there are too many polyunsaturated fatty acids found in the body. Medium chain saturated fats are great to fight pesky bacteria in the body with, viruses and even fungi too. And the best part is, they can be easily digested as well.

coconut oil nutrition

This however doesn’t mean that unrefined coconut oil has a better fatty acid level than that of refined coconut oil! Experts say it is the same.

What is in the coconut meat!

The oil comes from the meat of the coconut, which has the following-

  1. 17 amino acids
  2. B vitamins
  3. Potassium
  4. Iron
  5. Fibre

These five are what we get in unrefined oils, however, most of them are filtered out when the coconut oil is made. So whether it is virgin or refined, you would have the same amount in most cases.

Taste wise

Experts and studies show that flavour is more practical with refined than unrefined coconut oil. Flavorless coconut oil helps blend into the dish we make, much more than what naturally flavoured coconut oil can help with. Unless you are born eating unrefined coconut oil in foods made at home or around where you live, chances are you wouldn’t fancy the natural taste of coconut oil in everything you munch.

unrefined coconut oil

Helps better with digestion

Digestion and allergies are part and parcel of the human system, and we all fail at it at some point in life. Experts say unrefined oil only adds to the woes of the two. This is because coconut solids have allergenic compounds in them, whereas the same have been removed in refined oil- making it flavourless and odourless! Refined oils for some doesn’t make the stomach churn and pain; as what would happen to the same individual when unrefined versions are cooked with.

Disclaimer: We are no one to judge what oil is best for you, which is why speaking to a health expert or a nutritionist can be of help. Their words would take precedence over what is written here.

Hope you liked reading this post ‘Refined Coconut Oil Vs Unrefined Coconut Oil’!

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