Jowar – How Healthy Is It?

How Healthy Is Jowar?

Hello All!!

Heard a lot about sorghum these days? Well, let me tell you that sorghum is called jowar in India. It is a cereal native to Africa and belongs to the millet family. Whole kernels of sorghum are usually steamed, boiled and added to stews, soups. The kernels are also ground into a flour that can replace wheat flour.

The best part about jowar is that it is gluten-free. This makes it ideal for use in making breads, pizza base and pancakes for those who are on a gluten free diet. Rotis made out of jowar flour are quite common in India and have been in our cuisine since ages.

jowar grains superfoods below INR 50

Apart from being gluten-free, it is also high in protein content and free of cholesterol. It has nutrients such as iron, phosphorus, thiamine and dietary fibre in it.

Read on to find out how healthy jowar is for you!

Gluten free

Dietary fibre

A cup of jowar has 12 g of dietary fibre in it. This meets 48% of the daily need of an average adult. In comparison with cereal grains such as barley and rice, jowar has a higher concentration of fibre. A fibre rich diet helps in lowering the risk of obesity, heart disease, diabetes, high cholesterol and digestive problems.


Jowar has 8.45 mg of iron in each cup. This meets 47% of the daily need of iron for women and more than 100% of the RDA for males. Iron is needed by the body to produce hemoglobin, the protein in red blood cells that carry oxygen to various parts of the body. Lack of iron can make you develop anemia. So, it is essential for you to ensure that you get sufficient amount of iron from your diet. You can absorb more iron from jowar if you club it with a source of vitamin C.


The body needs phosphorus to support the growth and maintenance of bones. It is also a vital part of the cell structures and has an important role to play in triggering the action of hormones and enzymes.

Even a single cup of jowar has 551 mg of phosphorus which equals 78% of the daily intake for an adult.


A single cup of jowar meets 38% of the recommended daily intake of thiamine and in women it meets 41% of their daily thiamine requirement. Thiamine is a vitamin that belongs to the B family and is called vitamin B1. The human body needs adequate amount of thiamine to support the proper functioning of the nervous and immune systems. It also has a role to play in energy metabolism and helps in synthesizing ATP. Including thiamine rich foods in your diet help lower the risk of heart failure, neurodegenerative issues like Alzheimer’s disease and diseases of the eye such as cataract.

I am sure that after reading this post you will happily include jowar in your diet. After all healthy and real food is always welcome!

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Top 12 Fitness Trends Of 2017

Top Fitness Trends Of 2017

Hello All!!!

A new year gives you a chance to start afresh! It is the best time to reboot your workouts. Do you want to know the fitness trends of 2017?

Keep reading to find out what all are the fitness trends of 2017.

1) Wearable technology

fitness trackers

The craze for fitness trackers and smart watches is only going to get bigger in this year. The wearables available these days are able to track distances, provide heart rate readings, GPS, reminders and a lot more. Seems like a perfect new year gift for health conscious friends.

2) Body weight training

You know why no-equipment workouts are so popular. They are very easy to learn and can be modified to match any level. Another big advantage is that they can be done anywhere. You have the classic pushups, pull-ups and the much loved squats, planks and lunges. It doesn’t stop only with these, there are plenty more!


Metafit HIIT

High Intensity Interval Training or HIIT helps in torching calories really fast by alternating high intensity moves with short periods of rest. You can find it in all kinds of workouts. This is one fitness trend that will never go out of fashion.

4) Certified fitness professionals

There has been an upsurge in the number of people wanting to be personal trainers. Presently they have a lot of options to earn accreditation. People in the fitness industry are getting more professional day by day. This trend has made clients smarter about seeking fitness-related help. The bottom line is that this occupation is bound to grow in popularity!

5) Strength training

Woman-Lifting-Weight building lean muscle

People no longer stick to just cardio. They know the benefits of strength training such as boosting longevity, protection against diabetes, back pain, and of course building muscle mass. Moreover, a lot of women these days have realized that lifting weights will not make them bulky.

6) Group training

The trend of group training will thrive in 2017 too as the expense of personal training is sort of a luxury to the average individual. It will probably replace a gym membership soon! One of the topmost fitness trends of 2017 and of many more years to come!

7) Yoga

Stretching Through Yoga For A Flexible You 2

Yoga has been around for 5000 years and as a modern fitness trend for more than 10 years. It can be practiced on the go, help boost your mood, strengthen both mind and body. It is still the most popular trend and I think will never cease to excite people. It is being constantly reinvented as rope wall yoga, aerial yoga and hot yoga.

8) Fitness for the elderly

A lot of businesses are tailoring fitness classes to serve the aging population. Even the elderly who are frail can improve their balance and day-to-day activities with the right functional fitness programs.

9) Functional fitness

Functional training helps you build strength for things like lifting a suitcase into the loft, carrying a toddler, moving furniture. It actually helps improve your coordination, balance, power, force and endurance. It helps you in carrying out your daily activities. This trend has actually moved up in the ranking.

10) Outdoor activities

Kayak- Why Canoeing And Kayaking Is Good For Health

These days your personal trainer will not just make you workout in the gym but make you head outdoors too to enhance your overall fitness. It can be anything from kayaking to rock climbing. Do you know when you hike, you burn more than 530 calories in one hour? Moreover, the greenery will lift your mood and make you feel rejuvenated.

11) Worksite health promotion

Companies have started accepting the fact that the healthier the employee, the more productive he or she is. They are making attempts to make their employees fitter. It might be in the form of gym reimbursement, onsite yoga or something else.

12) Smartphone fitness apps

Fitness Apps

The trend of fitness smartphone apps will continue to be there in 2017. There is always an app (fitness) for you. Questions are raised about the accuracy but people don’t seem to mind. As the accuracy increases, the usage will increase too.

Hope you liked reading this post on the Fitness Trends Of 2017!

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Why Just Will Power Is Not Enough For Weight Loss?

Why Just Will Power Is Not Enough For Weight Loss?

Hello All!!

Most often people blame their inability to lose weight on the lack of will power. Sad as it may seem, relying on your will power alone to lose weight is not practical and not even sustainable.

Your ‘will’ alone cannot help you reach your weight loss goal. Just will power is not enough for weight loss. For lasting weight loss, you need sustainable behaviour changes and a relationship with food that is healthy. These two things are simply nonnegotiable if you are looking for a way to reach your ‘happy weight’.

With will power alone, you may initially lose weight but if you don’t adopt a sustainable behaviour and a good relationship with food, you will simply gain back all the weight you lost. This way you will end up being sad!

Motivation and will power will help in kick-starting your health journey but it won’t take you too far. We are humans after all and we need a realistic plan in order to keep going.


Here is what you should be doing for lasting results!

1) Don’t fall for weight loss gimmicks

You should avoid products or diet plans that say that you can slim down in 5 days by drinking just a juice or buy completely shunning carbs. Anything that is super extreme is far away from a balanced diet and is just a quick fix. Any weight lost with the help of shortcuts is regained in no time. The bottom line is that you won’t get lasting results with these gimmicks.

2) Eat foods that are healthy as well as fun!

Pizza, ice-cream, creamy cold coffee and other yummy foods are often off the list when you are on a weight loss diet. However, this is not the best strategy for a long lasting loss of weight. Doing so will lead to lots of cravings or probably binge eating. Instead of avoiding them as plague, you can allow yourself to have a little bit of them once in a blue moon!

3) Your weight goals must be achievable

smart-goals willpower

You cannot lose weight overnight or in a few days. If someone is offering you rapid weight loss, just turn around and run away. Weight loss of more than half  to 1 kilo a week is not sustainable for many. Make sure that your goals are achievable. You need to measure things and keep re-evaluating your goal every week to stay on track.

4) Learn to differentiate hunger and fullness

Half of your weight loss battle is won when you know what, when and how much you should eat. The great news is that you can use the internal hunger and fullness cues of the body as a guide. Those who are able to keep weight off without dieting have already mastered this tool.

5) Have an answer to your ‘why’

Are you aware of the reason behind your urge to lose weight and get fit? You need to turn your motivations into something more than just will power. You have to turn them into purpose. You must write this down to give your goals more meaning.

The next time if you have trouble reaching your goals, or feel as if you have failed, take the actions that are sustainable and long lasting as above mentioned.

Now do you feel that Just Will Power Is Not Enough For Weight Loss?

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3 Prebiotic Foods To Keep Your Gut Healthy!

Prebiotic Foods To Keep Your Gut Healthy!

Hello All!!!

You must have heard a lot about probiotics. They are the good bacteria for your GI tract. However, do you know anything about prebiotics? Most of you would say NO! This post lists prebiotic foods to keep your gut healthy, so stay tuned!

Probiotics are the good bacteria that aid digestion and there has been a lot of ongoing research to find out the connection between probiotics and several ailments. You can easily get probiotics in the form of a capsule, a drink or by eating more of probiotic rich foods like yogurt, idli, dosa, kimchi and kefir.

Now let is talk about prebiotics. Simply put, prebiotics are food for probiotics.

Prebiotics are the non-digestive fibre present in the large intestine that help in stimulating and enhancing the growth of probiotics. When the good bacteria break down the prebiotic fibre-rich foods, the by-product obtained is called butyric acid. This makes it less likely for the bad bacteria to survive and colonize in the colon. Thus, for your GI tract to stay healthy you need both probiotics and prebiotics.

Your gut will work fine when the probiotics inside have adequate prebiotic-rich food. You will also be healthier as your gut bacteria are well fed and happy! A big reason to include prebiotics in your diet!

Prebiotic fibre has been known to be helpful with weight management and is said to encourage weight loss. You should ensure that you consume at least 5 g of prebiotic food in a day. You can also take additional inulin prebiotics supplements but it is always better to get your nutrition from the food you eat.

Here is a list of common prebiotic foods that you have been eating all this while. Eat more of them to feed the good bacteria and keep your gut working optimally.


garlic_tummy flattening fods

Garlic is a common spice in Indian cooking. The fibre present in it is a great prebiotic that promotes the healthy growth of the good gut bacteria and wards off the unhealthy bacteria in the gut.

Garlic has a compound in it called allicin that has been known to possess several medicinal properties. It is a great antibacterial, antiviral as well as an anti-inflammatory agent. It is great for cardiovascular health and for improving blood pressure and cholesterol levels. Your immune system will also be improved. So, include garlic in your diet.



Onions are another staple in Indian cuisine. However, it is advised that you consume raw onions as they have sulphur compounds that have lots of vital nutrients and cooking can kill that sulphur. Raw onions have fibre that helps in improving the good bacteria in the gut as well as the your immunity. This is because it is rich in vitamin C.

Onions contain a compound called quercetin. It is considered to be anti-inflammatory and is great for improving allergies. You should be careful while removing the outside peel of the onion as it is said to be the most nutritious part with the maximum number of antioxidants.


apple_for diabetics

As the old adage goes- An apple a day keeps the doctor away! This one is actually true! Apples have a chockfull of fibre and pectin that stimulate prebiotics. This fibre is totally loved by the gut bacteria. Apples are very beneficial. They have polyphenols and antioxidants in them that are perfect for fighting free radicals.

Include these prebiotic foods in your diet and see the difference.

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