simple-smile

Shivratri Meal Plan for Dieters

Check Out The Shivratri Meal Plan for Dieters!

Hey every one,

Are you all gearing up for Shivratri fast tomorrow? What are your plans for the day?

It indeed is a great feeling to stay in touch with all of you through IWB. Every year I post meal plans for Navratri Vrat but this time I thought why not suggest an interesting meal plan for all those who are fasting on Shivratri.

As you all know we at IWB started a weight loss support group on Facebook Indian Weight Loss Coach in the month of September last year and since then we have supported so many people during their weight loss journey with wonderful results.  You can read the success stories here and here :)

To assist all of you fasting on this pious Shivratri day here is a simple meal plan for the day which will not let you fall out of your healthy way of eating.

Shivratri Meal Plan for Dieters

Early Morning

As you wake up, two glasses of warm water

Cup of green tea with cinnamon, lemon and honey.

Breakfast

Apple Shake

apple shake

Blend an apple with a cup of cold milk.

Mid Morning

An orange

Lunch

Paneer Salad with fruits

paneer fruit chaat

Mix chopped Papaya, apple, cucumber, guava, kiwi and strawberries and a few grapes in a bowl. Add a spoonful of thick curd/yogurt and some crushed paneer (cottage cheese). Sprinkle Sendha Namak / Himalayan pink salt and black pepper. Mix together and serve.

Evening

Green tea or Hibiscus Tea with six almonds

Hibiscus Basil Tea with lemon

Dinner

Lauki Palak Soup  (Skip oats from the recipe)

lauki palak soup for weight loss 5

or Cold cucumber Soup

ColdCucumber Soup For Weight Loss

Stuffed Jalapeno

low-carb-stuffed-Jalapeno-1

or Paneer Capsicum quick sabzi

capsicum-paneer-sabzi

In a pan crackle jeera in a teaspoon of  desi ghee. Add capsicum, salt, black pepper and tomato. Mix well and finally add in paneer chunks. Mix again and Cover for a few minutes.

Kuttu or Singhada Cheela (Just roll Stuffed Jalapeno in this cheela and have with dhaniya pudina chutney)

kuttu cheela

Doda Burfi 

Low carb Doda burfi 1

On Shivratri the dinner is had before sunset so you will have enough time to digest the dinner.

And yes please do not forget to go for half an hour long after dinner walk.

Hope you liked reading this post on Shivratri Meal Plan for Dieters!

You may also like reading-

The post Shivratri Meal Plan for Dieters appeared first on Indian Weight Loss Blog.

Indian Weight Loss Blog

diabetes-how-to-control-blood-suagr-levels

Tips To Include Sweets In Diabetes Meal Plan

How To Include Sweets In Diabetes Meal Plan?

Hello All!!!

This post has tips on how to include sweets in diabetes meal plan. For the first part of the post that discusses whether diabetics can eat sweets click here!

diabetes- how to control blood suagr levels

Tips To Include Sweets In Diabetes Meal Plan

With these tips you can control blood sugar optimally:

1) Budget the carbs in your meals

net carb calculator

Whenever you have an urge to eat something sweet, use the meal’s carb budget to enjoy a tiny portion of a dessert. This is the charm of carbohydrate counting. It is the ability to use your allotted carbohydrate for any carbohydrate you choose. Typically, carb allotment for a meal is about 45 to 60 g (3 to 4 servings).

If you want your favourite dessert for your meal, count the carbs in a single serving of the sweet dish and include that in your total carb budget for your meal. The thumb rule is to adjust your meal time carb intake for the dessert. However, don’t simply consume all of your meal carbs for the dessert. Keep some for nutrient rich food.

2) Snacking right

fruit sorbet healthy italian food

People with diabetes can enjoy 1 to 3 snacks during the day while spending 15 to 30 g of carbs on every snack consumed. So, in place of eating dessert with your meal, you can satisfy your sweet craving during your snack time. Just choose a dessert that fits into the carb budget you made for the snack. Have it at least 2 hours after a meal.

3) Wise use of low and non-calorie sweeteners

Some people stick to artificial sweeteners in order to reduce carb intake. If you happen to relish recipes with non-caloric sweeteners, it is ok. But you must not forget to account for carbs present in the food you are consuming. Packaged cookies with the “no added sugars” claim and home-made sweets with stevia are definitely not carbohydrate-free foods. So read lables and count carbs.

Stevia Sweetener Review

4) Stock up less on sweets

If you have a sweet-tooth and tend to overeat sweets, then you should buy them in smaller quantities. Don’t stock up a pile of them at your workplace or kitchen. Buy a dessert when you are away from home. Just get a single serving or split a larger dessert with your friend. Make note of the nutrition facts of the dessert so that you stay on track with your carbohydrate counting plan.

5) Step up your physical activity

Apart from carbs, desserts also have extra fat and calories in them. So, whenever you splurge on sweets consider doing some extra physical activity. Exercising to burn more calories can be helpful in weight loss as well as blood sugar control.

6) Keep monitoring

When you consume high sugar foods, you need to monitor your blood sugar levels all day long. There are some foods that increase your blood sugar levels more than others even if they have the same no of carbs. Please consult a doctor as it is very important to keep your blood sugar in control. A dietician can also help you out in tweaking your meal plans.

Everyone needs to limit sugar intake

Yes, that is true. It is not just the people with diabetes who have to check their sugar intake. Every human has to make a healthy diet plan and sugar should be less than 10% of the total calories consumed per day.

This information does not take precedence to the advice of a doctor or health expert

Hope you found this post on Tips To Include Sweets In Diabetes Meal Plan useful!

You may also like reading-

The post Tips To Include Sweets In Diabetes Meal Plan appeared first on Indian Weight Loss Blog.

Indian Weight Loss Blog

The-4-Week-HIIT-Plan-for-Beginners-1024x643

The 4-Week HIIT Plan for Beginners

Even if you’re new to exercise, you’ve still probably at least heard of HIIT when it comes to working out. High-intensity interval training offers many benefits including improving your cardiovascular health, fitness level, stamina and endurance in addition to burning more fat and calories in less time.

While HIIT training can be an intense way to work out, the great news is your level of exertion is relative to your fitness level. As a beginner, even walking intervals can be used for this type of training — if an adequate amount of intensity is achieved.

This four-week HIIT plan for beginners is designed to introduce you to interval training and ease into it safely — gradually building up your threshold and ability to handle more intensity over time. To help avoid injury and overtraining, we’ve also included suggested weekly cross-training schedules to help you create a balanced fitness program.

Starting tomorrow, we’ll share a new, full-length video featuring a HIIT-style routine for you to try each week, along with a suggested weekly workout schedule that builds into a complete routine.

HERE’S YOUR WEEKLY WORKOUT OVERVIEW:

Week 1: HIIT for Beginners: Walking Intervals

Week 2: HIIT for Beginners: Body-Weight Strength Circuit

Week 3: HIIT for Beginners: Kickboxing Intervals

Week 4: HIIT for Beginners: Cardio Intervals

Please be sure to listen to your body throughout the sessions. Modify or skip any moves that are too much for your current level. (I’ll also provide options throughout the routines to help you make them work for you.)

TELL US YOU’RE IN!

Leave a comment below, and let us know that you’ll be joining us in this series. You can also check in on social media using the hashtag #MyFitnessPal (also tag @MyFitnessPal). We’re here to support each other and be accountable. Don’t be shy, we’re in this together!

Looking for a full at-home program that includes everything from high-intensity interval training to total-body strength training, brain fitness, prehab exercises and more? Check out “Walk STRONG: 6 Week Total Transformation System!” This balanced program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

The post The 4-Week HIIT Plan for Beginners appeared first on Under Armour.

Under Armour

Your-Weekly-Fitness-Plan-If-You-Want-to-Lose-Weight-1024x643

Your Weekly Fitness Plan If You Want to Lose Weight

If you’re trying to lose weight, a weight loss workout plan can be very helpful. Getting regular exercise can help you meet your goals in a healthy, sustainable way—but sometimes, just knowing where to start can be a high hurdle to cross. From how often you sweat to the types of workouts you do, there are endless possibilities when you’re getting into a fitness routine, and it can be a lot to think about.

Well, we’re here to take the thinking out of the equation. Trainer Adam Rosante, C9 Champion brand ambassador and author of The 30-Second Body, developed a weight loss workout plan routine just for SELF readers to get you going. It incorporates the strength training, cardio, and rest days you’ll need to meet your weight-loss goals.

IT’S NOT ENOUGH TO GET OUT THERE AND GET SWEATY: WEIGHT LOSS REQUIRES STRATEGY.

We can’t talk about working out for weight loss without mentioning one other crucial element of meeting your goals: It’s important to keep your diet clean so you’re eating fewer calories than you’re burning, says Rosante.

“Nutrition is primary uno—you can’t out-train a bad diet,” he adds. “Eighty percent nutrition plus 20 percent training equals 100 percent beast!” But there’s no need to completely overhaul your life at once if it feels too overwhelming at first, he says. “If you’re in the habit of working out, that may naturally lead you to start exploring healthier eating options. If you’re not there yet, that’s cool—just start working out and make some tweaks. Start small.”

And when it comes to working out, Rosante says, “Variety is the spice of life.” But that doesn’t mean changing it up willy-nilly. “I am not a fan of randomly programmed workouts where you’re just doing different things every day,” he says. “You want a program that you can progress with, and you have key indicators that you’re making progress.”

That’s exactly what the plan below does. You can use it as a starting point, and tailor it to your needs once you’re comfortable. And if you miss a workout once in a while? No big deal—get back on board with your next one and keep going. It’s a marathon, not a sprint (unless it’s HIIT day—but we’ll get to that).

HERE’S THE BASIC BREAKDOWN OF WHAT YOU’LL BE DOING:

  • Strength training three days a week, one hour per session
  • High-intensity interval training one day a week, 20 minutes per session
  • Steady-state cardio one day a week, 35 to 45 minutes per session
  • Two days of active recovery

Every workout should begin with at least five to 10 minutes of warming up. Rosante likes to start with foam rolling, which helps with mobility. Then move into a dynamic warm-up to get the blood flow going. Here’s a five-minute warm-up to try.

After your workout, make sure you take time to cool down to relax your nervous system, says Rosante. “My favorite thing to do with a client is to lay them down, put their feet up a wall so that their legs are elevated, and just have them breathe into the belly, five seconds to inhale and five seconds to exhale, just to mellow everything out.” After a couple minutes, stretch out your major muscle groups (flexibility is increased when muscles are warm), and hold each stretch for at least three breaths. Here are four cool-down stretches to try.

Now, get ready to lift heavier, move faster, and lose more.

STRENGTH TRAINING — 1 HOUR — 3 DAYS PER WEEK

You may think you have to do cardio, cardio, cardio if you’re trying to lose weight, but strength training is incredibly important because having more muscle mass increases your metabolic rate, which means you’ll burn more calories at rest while your body works to maintain muscle tissue.

You’ll want to do full-body training sessions, says Rosante. Working specific body parts for a full session (like chest and triceps) can be great, but when life happens and you have to miss a workout, your routine (and muscles) will be imbalanced, he says. Hitting it all in one training session is a better bet for most people.

WHAT TO DO:

1. Compound lower-body exercise (e.g. deadlift, squat)

Any compound lower-body move or variation will work for this one, like a goblet squat or a dumbbell deadlift, says Rosante. (A compound movement is one that works multiple muscle groups.) The key here is to lift heavy—”You’re talking about using some of the biggest muscle groups in your body, and in order to get those muscles to respond, you need to challenge them,” he says.

There’s no set amount of reps or sets for this part of the workout—he recommends working up to your five-rep max during every session. This means starting at a weight that’s not challenging and working your way up. Do five reps with a relatively light weight, rest, do five reps with weight that’s five pounds heavier, rest, and keep repeating this pattern, using five more pounds every time. When you hit a weight where you can only do five with good form, you’re done—keep that number in mind and try to beat it over time.

2. Upper-body superset: Upper-body pushing exercise (e.g. dumbbell bench press, push-up) & u____pper-body pulling exercise (e.g. single-arm bent-over row, dumbbell curl)

You’ll be supersetting these moves, which means doing one set of the first exercise followed immediately by a set of the other. Rosante recommends doing three sets of 12 reps of each move. Don’t rest in between the two movements (raising your heart rate incorporates some cardio work), but you can take up to a 60-second break before starting a new set. Alternating between pushing and pulling movements allows you to work opposing muscle groups, says Rosante.

3. Lower-body/core superset: Unilateral lower-body move (e.g. reverse lunge, step-up) & core move (e.g. plank, Russian twists)

A unilateral lower-body move is one where you work one leg at a time (another example is a Bulgarian split squat). By working only one side at a time, you can be sure you’re not relying on one leg more than the other. After you’ve done both sides, you can superset it with an abs movement. Again, do three sets of 12 reps without resting in between the exercises (feel free to take 60 seconds between sets). If you choose a plank for the core move, hold for 30 seconds.

4. Metabolic finisher

This is where you’ll get a boost of cardio in. Rosante has his clients do a metabolic finisher at the end of a strength workout to get the heart rate going for more immediate calorie burn. You could choose an exercise and do it for a certain amount of time (say, three minutes of quickly jumping rope), or decide to do a certain number of a move and finish them as quickly as possible (for example, doing 15 burpees as fast as you can). The time you take and what you do are entirely up to you, says Rosante, so mix it up. If you need a starting point, he suggests doing 10 burpees, 10 mountain climbers, and 10 plank ups for seven minutes, trying to do as many rounds as possible (and aiming to beat yourself next time). Then, cool it down, and you’re done for the day!

HIGH-INTENSITY INTERVAL TRAINING — 20 MINUTES — 1 DAY PER WEEK

The first of your two days of cardio should be a high-intensity interval training, or HIIT. Steady-state cardio does have a place in your routine (we’ll get there), but don’t forget that intensity is your friend.

“This is going to incite way more fat loss than just steady-state cardio,” says Rosante. “When you’re working in that high-intensity threshold you’re not only burning a lot of calories during the workout, but you raise your metabolic rate significantly afterwards.” Your body will need to work harder and longer to return to a resting state, burning more calories in the process.

WHAT TO DO:

Choose an activity you like as a template—maybe it’s running, cycling, or bodyweight moves (burpees, anyone?). Whatever it is, push as hard as you possibly can for 30 seconds, then back off for a rest period. How long you rest will depend on your fitness level. If you’re just starting, you may want to try a 2-to-1 rest-to-work ratio, says Rosante (so, 30 seconds of work followed by 60 seconds of rest). Then you can reduce your rest time every week. You could also try Tabata intervals once you get comfortable—that’s 20 seconds of extremely hard work to 10 seconds of rest. Whatever you choose, repeat that work/rest circuit until your 20 minutes are up.

STEADY-STATE CARDIO — 35 TO 45 MINUTES — 1 DAY PER WEEK

And here’s your second day of cardio. This time it’s all about that long, slow burn. “Steady-state cardio raises the heart rate, speeds recovery, and improves your body’s ability to use oxygen properly,” says Rosante. “All movement is great movement!”

WHAT TO DO:

Whatever you want! Running, rowing, swimming, hiking, kayaking…the list goes on. Anything that gets your heart rate up but you can still carry a conversation through, says Rosante.

ACTIVE RECOVERY — 2 DAYS PER WEEK

Two days out of your week will be active recovery days—this is when your body has a chance to rest up and rebuild muscle fibers that you’ve been tearing during your workouts (this is where you really get stronger).

“You want to lay off those heavy workouts in favor of just some gentle movement,” says Rosante. Key words: gentle movement. An active recovery day isn’t a free pass to lie on the couch and do nothing. “Movement helps increase blood flow, driving more oxygen rich blood to your muscles to speed recovery,” he explains. “Faster recovery could equal faster results.”

So as long as you’re moving around a bit, you’re good to go. “If there’s something you really love to do, go do that. If you just want to go for a walk, do that. And if you just want to hang out, do that! Enjoy your life.”

The post Your Weekly Fitness Plan If You Want to Lose Weight appeared first on Under Armour.

Under Armour