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Author Archives: Vitazia Wellness

INDOOR WORKOUT

The weather outside is quite gloomy and cloudy; the rains seem to have set on a sudden occurrence and has been a hassle to follow our workout routine.

However, we have come up with list of effective and fun cardio exercises that you can do at home when stepping out is not possible. Find this comprehensive list of exercises that you can do at home:

  • Skipping (3 sets of 50 counts)

Skipping/jumping jack is hands down the best cardio exercise. It is an extremely mobile exercise that you can do anywhere and requires very little space. It will reduce your whole body fat and it will show effective results for weight loss with a balanced diet. If done regularly, it increases concentration, flexibility, heart and mental health. Another benefit is, it’s very inexpensive and doesn’t require any fancy equipment.

  • Reverse Crunches (2 sets of 20 count)

This is a floor exercise which will specifically help you burn calories around your hip and upper thigh region. It is also a great abdomen workout. Ensure that you use a yoga mat while doing these, for a proper posture and comfort.

  • Mountain climbers (3 sets of 30 counts)

Another great exercise to add to your workout routine; you’ll alternate bringing one knee to your chest, and then back out again. Start slow, and then gradually pick up pace. Doing this exercise, it will help to build cardio endurance, core strength and agility. It’s a total body workout with just one exercise.

  • Spot Marching/jogging(3 sets of 2 minutes)

 Jogging in a place can be a convenient and simple alternative to help you burn calories. It is a very effective cardio workout that can help you lose weight and burn belly fat. This exercise is very simple and can be done anywhere and anytime. Do 3 sets of 2 minutes with 10-15 sec break in between each.

  • Suryanamaskar (10 sets)

It is one of the most basic, yet most effective forms of yoga which stimulates your whole body and is practiced as a prayer of gratitude towards the sun. Moreover, it is perfect for those who are looking to perform an intense workout in a small amount of time. It is recommended to perform 10 sets of suryanamaskar daily for healthy health. As there are various poses in it, it has many benefits which includes, make your body more increased flexibility, weight loss, glowing skin, maintains blood sugar level, boosts digestive system, increases your emotional stability and mental health, regulates menstrual cycle, detoxifies your body and improves bone health.

End your workout session with a few deep breathes and mindful of gratitude. You can add other floor exercises, and yoga poses to this routine. You can also try Zumba, or aerobics if you are into dancing. To wrap up the article, we just want to tell you that you will find millions of excuses for not doing your excuses, but fine ONE reason to do it, and that will be enough to push you out of the bed!

THE THIRSTY BRAIN

It is a well-known fact that human body is made up of over 70% water, and hence, the importance of it cannot be denied. Almost every part of our body requires water to function smoothly, and boost the body to perform at its peak energy levels. However, many people do not realise how crucial hydration can be, in order to promote brain functioning. This is because our brain cells require a delicate balance between water and electrolytes.

SO WHY IS WATER IMPORTANT?

Water carries oxygen to the brain, which is responsible for energy production and can instantly make you feel better or worse. Water has structural benefit, which essentially helps in filling the gap between brain cells. You would have also noticed very frequently that when you are dehydrated, you will most likely get a headache, which means that there is a direct relation between the functioning of the brain and hydration.

Even as little as a 3-4% decrease in water intake, can cause an immediate cause on effect on the body and will affect the fluid balance in the brain, which can cause a number of issues such as:

  1. Fatigue
  2. Brain fog
  3. Reduced energy
  4. Headache
  5. Mood swings

HOW TO ENSURE SUFFICIENT WATER INTAKE

As a nutritionist and brain health advocate, I am thoroughly convinced that drinking enough water is the first step towards great health. Over the years, I have definitely learnt the small tricks and techniques that help me drink enough water, to keep my brain sharp, and function smoothly at all times. It starts right from drinking a full glass of water the first thing in the morning to ending the day with a cup of herbal tea.

The longevity of you and your brain are both dependent on what is called as “Hard Water” which refers to plain water, which naturally contains minerals like calcium and magnesium.Make sure that you are well aware of the kind of water you are consuming. Here are some quick tips that will help you reach your daily water intake goal:

  1. Do not count green tea/ chaas/ juice or other liquids as “water”
  2. Set reminders on your phone to drink water every 30 mins
  3. Keep a bottle of water with you instead of filling glasses (It can be harder to remember how many glasses you have had than bottles)

Apart from this, there is another very interesting and one of our favourite tricks that you can follow: Aloe Vera juice!

Aloe Vera juice is our nature’s own first aid which is naturally antibacterial, anti-viral and anti-fungal. Aloe Vera constitutes of over 90% water and over 200 active components of vitamins, minerals, amino acids, enzymes and even fatty acids. Consuming aloe Vera juice every day It is considered a great way to hydrate all the organs, reduce inflammation, and get the brain ready to spring into action from inside out!

It is also important to remember that “drinking” water is not the only way to stay hydrated, there are several vegetables and fruits available that can help you achieve your daily hydration goal and also add up to your nutrition requirements.

FRUIT WATER CONTENT VEGETABLE WATER CONTENT
Watermelon 93% Cucumber &
lettuce
96%
Strawberry 92% Zucchini,
celery &
radish
95%
peaches 88% Broccoli,
pepper,
& spinach
93%

In conclusion, simply drink more water, and eat foods that are rich in water content. This is a rather straight forward and humble way to maintain better health and improve cognitive functions. In order to ensure that you do, you can follow the tricks and tips that we have mentioned in this blog post.

Happy drinking!

Cold Cucumber Soup

Ingredients  
4 Cucumbers
l cup thick yogurt (approximately)
2-3 tbsp fresh fennel, chopped
1 cup water or stock

Directions
Peel and chop the cucumbers, roughly.
Blend everything in the blender, then season and cool.
If you find the texture to be too thick, then add a little cold water to make the consistency as thin as you like.

Spicy Pumpkin Hummus

Ingredients
2 cups chickpeas
Boiled200 gm pumpkin
5 ml olive oil
Garlic to taste
Lemon to taste
½ tsp. cumin powder
Salt to taste
Red chili powder for topping
Coriander

Directions
1.   Oil the pumpkin slice and roast it in the oven for 15 minutes.
2.   In a food processor or blender, mix chickpeas and garlic, and pulse until smooth. You can add a little water, if you find the mixture a little dry.
3.   Add the pumpkin, cumin powder, chili sauce, olive oil and salt, and blend again until smooth.
4.   Transfer to a bowl, and add the lemon juice.
5.   Mix well and check seasoning.
6.   Finish with a drizzling of olive oil, a sprinkling of red chili powder and rosemary sprigs on top.
7. Serve with whole wheat breads.

Tofu Strawberry Smoothie

Ingredients
1 cup Strawberries, frozen
1 cup Ice
1 cup Ice water
½ cup Heavy cream
100 gm Silken or soft tofu
4 fresh Strawberries to garnish
4 fresh sprigs Mint to garnish

Directions
  1.  Place all the ingredients in a blender. Blend to form a smoothie.
  2.  Pour into 4 tall glasses.
  3.  Garnish with mint sprig and fresh strawberries.
    *Note – Instead of strawberries can use any fruit of your choice.
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