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Types of carbs to Avoid before working out

You might know that carbohydrates are an essential component of a good pre workout snack or meal. Carbohydrate-rich foods provide your muscles with easy-to-use-energy, so you can fly through every round of treadmill sprints or push through the last set of squats.

What you must know, though, is certain types of pre-workout carbs may serve your workouts better than others. In fact, though totally healthy and unproblematic for most people, a certain group of carbs called FODMAPs, can backfire on some exercisers when eaten before workout.

Here’s what you need to know, so can adjust your pre-workout fuel accordingly .

What are FODMAPs ?

FODMAPs is an acronym for ” Fermentable Oligo-, Di-, Mono-saccharides And Polyols. They are short chain carbohydrates that are poorly absorbed in the small intestine. In simple words, FODMAPs are types of carbohydrates that ferment and lead to gas production during the digestive process. They can also draw water into the GI tract.

For some people this is no big deal. In fact, plenty of people eat FODMAPs without noticing a single thing. However for those suffering from IBS, eating FODMAPs can lead to digestive pain or discomfort, diarrhea and/or constipation.

Now struggle here is FODMAPs are found in lots of healthy foods that can actually be good for your gut microbe. If you are sensitive though the negatives may outweigh the positives. If you do not have sensitive gut you don’t have to worry. But if you have IBS or sensitive system eating high amount or certain types of FODMAPs before exercise might get you symptoms like gas, bloating and abdominal pain. If you have all these symptoms you might have to reconsider the types of carbs you must eat as a pre-workout snack.

Your Pre-workout snacks which might contain these FODMAPs

Sad but true for sensitive stomachs: many popular pre-workout foods contain FODMAPs

  • Fructans and Oligosaccharides – dried fruits, chicory root and inulin (common in protein bars and powders) watermelons, cashews, barley, rye, wheat.
  • Disaccharides – cow’s milk, yogurt, cottage cheese
  • Monosaccharides – apples, mangoes, figs, pears, sugar snap peas, honey
  • Polyol – Apples, apricots, blackberries, peaches, sugar alcohol containing products (protein bars, protein powders, “sugar free” snacks)

Avoid consuming above listed foods if you have sensitive system or IBS

FODMAPs – free pre workout options

If you frequently experience digestive issues during or post workout consider switching to FODMAPs free pre-workout snack as follows

  • a banana with peanut butter
  • an orange and a handful of macadamia nuts. You can replace Macadamia nuts with pistachio / walnuts / pine nuts
  • coconut yoghurt – you can make at home using coconut milk
  • oatmeal with pumpkin and pecans

Still on the stomach struggle bus at the gym? Check-in with a doctor or registered dietitian to investigate the cause of IBS.

I have trouble sleeping. Is my immunity at risk?

Yes ! Sleep and the circadian system exerts a strong regulatory influence on immune functions. Circadian clock genes exist through the brain as well as the peripheral tissues of human, which regulates almost all the physiological, hormonal, molecular processes, sleep mechanism, cell growth etc. Similarly wide range of physiological system involved during sleep like energy metabolism, cognitive performance, immune mechanism, cell growth etc.

Lack of sleep can affect your immune system. There are many studies that proves, that people who experience lack of enough and quality sleep are prone to get sick after being exposed to a virus. With this pandemic around us immunity has become a center of concern. Design of our immune system is complex and influenced by an ideal balance of many factors, not just diet and especially not by any one specific food or nutrient. However, balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep, exercise and low stress, most effectively primes the body to fight infection and disease.

Sleep and Cytokines

During sleep, your immune system releases the proteins called cytokines, that targets infection and inflammation, effectively creating an immune response. Sleep deprivation may decrease production of these protective Cytokines.In addition, infection-fighting antibodies and cells are reduced during periods when you dont get enough sleep.

Stock up on naps

To stay healthy, especially during the pandemic era, get the recommended seven to eight hours of sleep a night (10:00 pm to 6:00 am / 11:00 pm to 7:00 am). This will help keep your immune system in fighting shape. If your sleep schedule has interrupted by a busy work week or other factors, try to make up with small naps. Taking 2 naps not longer than 30 minutes each – one in the morning and one in the afternoon – has been shown to help reduce stress and reduce the negative impact of stress on immune system. You may also try taking nap of 20 min during your lunch break and 20 min nap right before dinner.

Other tactics

Of course, there’s more to boosting your immunity and guarding against illness than getting ample of sleep. Diet, exercise, meditation and lifestyle all together helps one build a good immunity Diet and exercise play a crucial role in maintaining an individual’s immune system.

A balanced meal of carbs, protein and restrict amount of fat can overall improve and reduce a the chances of diseases and infections .As such there is no single superfood that will charge your immune, but there are essential micronutrients required that can backup your immune system like

Vitamin C in Kiwi ,lemon,gooseberry , berries , bell pepper can help with decreasing respiratory infections and is also an antioxidant ,

Vitamin A in pumpkin ,waterlemon, sweet potato helps the production of WBC which fights against bacteria and virus ,

Vitamin D in eggs – help to decrease upper respiratory tract infections ,

Vitamin E in walnuts is an anti inflammatory food ,

Omega 3 in Soya beans almond, sunflower seeds helps the immune cells to destroy the invading bacteria,

Zinc in pumpkin seeds helps in development and functioning of immune cells .

Some functional foods that improves immunity are garlic , ginger , jeera, pepper, turmeric which boost cell activity and have anti inflammatory activity .

Probiotics primarily modulating gut bacteria, and supplementation reduces gastrointestinal and upper respiratory symptoms and modulates some aspects of the immune system.

Exercise has anti-inflammatory effects, which means that moderate amounts of exercise enhance immune function .Heavy physical activity produces a rapid increases in cytokine production and also pro-inflammatory and anti-inflammatory cytokines.

COVID-19 and the MENTAL LOCK-DOWN

With the corona virus pandemic all our lives have shifted up and down, not only physically but mentally as well. Most of my clients are not able to follow the routine as their daily clocks have shifted. With the
stress of this scary virus, many people are also facing stressful life challenges. Lots of people who were working in restaurants or are self employed have either lost their jobs or had their income cuts. They
sleep late and wake up late that have an internal impact leading to brain fogging all the day. On top the constant news and the social media increases your mental load.

So what can we do to support our mental well-being during this time? Try some of these tips.


1) Practice self care: As mentioned above, it’s easy for you to slip into habit of sleeping late and spend your whole day in pajamas. Trust me even a simple task such as washing your face make lot of differences to the way u feel. Following points are included in self care

  • Ensure you are in a well ventilated room. Also try to get 15 minutes of morning sunlight. It affects the serotonin levels that impact your mood.
  • Healthy eating with lots of hydration – eating a balanced diet and small and frequent meals plays a major role in mental well being
  • Sleep on time. Don’t stay up after 10:30/11:00 pm and let your body gets rejuvenated for the next day.

2) Set up the daily routine: Being at home impact your routine which can affect your appetite as well as sleep. Setting up a daily routine might help you spend the day more productive, energetic and can help you stay happy. Try to do the following thing that I do

  • Wake up early and spend some time on exercising and taking the morning sunlight before 8:00 am
  • Have a healthy breakfast before 9:00
  • Morning is the period when you brain is most active and productive. Lend morning hours to your office related things. Make sure you don’t miss a healthy snack in between
  • Finish your lunch before 1:30 pm. Post which do healthy snacking every 2.5 hours.
  • Post which you can spend your time with your family and kids. Play different board games, watch a nice family movie, can use your social media profiles and fulfill all the hobbies that you have.
  • Make sure you don’t take more than 30 min of power nap in the afternoon. As that my delay your sleep in the night.

3) Set up buddy group: This is the best way to improve your mental health. Talking to your friends and family is the best way to improve your mental well being. But make sure you don’t share any forward messages related to pandemic or discuss the news or debating topics there. Instead,
share what you do whole day, play online games together – can play antakshari, dum sharers, and many more. That way you can support each other as well.

4) Distract yourself: Writing down your thoughts and feelings can help you offload any worries and fear you have. Keep yourself busy in activities craft, painting, reading, cooking, baking, gardening, helping in household work, etc.

IS IT SAFE TO WALK OUTSIDE DURING THE CORONAVIRUS OUTBREAK?

The most common questions asked by my followers these days. Most of the gym lovers and fitness freak really feels freaked out after this the lock down due to COVID-19. Many of my clients are anxious and worried about gaining their weight during this lock down as they are not able to exercise hard. Apart from this group of members there are few people who are making the lock down a reason for not exercising.

I think it’s really important to be able to get our exercise in. It is wonderful ways to keep up the mental and physical health. Now there’s good news for all! Social distancing doesn’t mean Nature distancing. You can definitely go out for your walks and runs. Following are the points you should be keeping in mind while you go out for a walk.


1) Try to go early morning when there is least chance of more people moving around.


2) Keep a minimum distance of six foot between yourself and other person


3) Do not touch anything as there might be droplets settled on the surfaces in your radius


4) Avoid parks that are crowded


5) Make sure you wear a mask. Research published in the New England Journal of medicine says this virus can remain suspended in the air for about 30 minutes. Which means walking past someone who sneezes or coughs could expose you to the virus.


6) Don’t bring your shoes/foot wear inside the house. Although no research proved that it can be transmitted that way. But just as a precautionary measure and also from the hygiene point of view it is better you don’t get them inside the house


7) Wash and sanitize your hands thoroughly.


8) Immediately go and take a shower and drop your clothes in the laundry bag directly.


So for those who still want to be active and for those who think, they cannot exercise due to COVID-19, you can definitely go out and walk. Some kind of exercise is definitely needed to keep you healthy –
mentally and physically.

5 EASY WAYS TO INCREASE WORKPLACE HAPPINESS FOR YOUR EMPLOYEES

Happiness at work is not a myth. 

Your employees really can be happy, healthy, and fulfilled in their professional lives.

While you may not need to hire a Chief Happiness Officer – yes, that’s an actual job — you can make tweaks to boost workplace happiness. Not only is a happy workplace a nicer atmosphere for everyone who enters, but it also makes productivity levels shoot through the roof.

Happy Employees are generally:

  1. More productive
  2. Better problem solvers
  3. Sick less often
  4. Equipped to deal with stress better

1. CREATE A STRONG COMPANY CULTURE

Your company culture is all about what you say, do, and work on every single day. It’s the “feel” of your office, so to speak. It’s how you treat one another, customers, and the community. The mission of your company is deeply entwined in your culture. By sticking to those mission words, you define your company culture. 

How to do it:

Give them their “why” – Help your employees focus on “why” your products and/or services are important. While they should know the features, it’s more motivating to understand how it can change others’ lives. 

2. ENGAGE EMPLOYEES

We all want to be heard. That’s especially the case of employees. If an unhappy employee thinks their opinion won’t count, they’ll remain silent and nothing will change. Engage workers to get a better understanding of what’s happening within the company that’s of concern, working well, etc. 

 How to do it: 

Ask and engage – Regularly request input, opinions, and reviews. Follow-up with individuals who are unhappy and happy. Ask for feedback on how the workplace culture is impacting them positively or negatively.

3. ENCOURAGE AND SUPPORT DOWNTIME

Employees need to disengage from work during breaks and downtime. Leadership that embraces this aspect of a workplace culture generally have an easier time getting employees to follow suit. Doing so allows for creativity and productivity to flourish upon returning to work tasks. 

How to do it: 

Breaks should be a time to physically — and mentally — break away from work. Create a break room your employees actually retreat to during breaks. Add a mini library, fresh fruits, healthy snacks, and comfy chairs to unwind in.

4. HELP EMPLOYEES FIND PURPOSE OUTSIDE OF WORK

Employees need to have a healthy work-life balance in order to feel refreshed and relaxed. Balancing work and play enables time for creative thinking and problem-solving that can’t always be done during structured work time. All of a person’s purpose shouldn’t be focused on work. 

How to do it:

Help them ignite their passions – Ask and encourage employees to find a passion outside of work and help them pursue it. Support employees with information about local activities. Bring in fliers for local events and classes and leave them in the break room.

5. PROMOTE WORKPLACE WELLNESS

When your wellness committees make it a priority to focus on employee health on a regular basis, happiness automatically jumps. When you feel well, your mood improves and you have energy to do the things you love with enthusiasm — inside and outside of work. 

How to do it:

Encourage nourishment and physical wellness- Provide healthy snacks and break areas that allow employees to bring their own healthy foods. Motivate them to start exercising, or arrange a morning exercise session at the office which is free of cost for all employees to attend.