Too Lazy to go to gym? No need to stress out,I got a solution for you all!

Exercise is an integral part of a healthy life. In order to be fit and healthy, it's very important to work out on daily basis.but in today’s generation there is a tendency to procrastinate in working out, and the majority of population avoids doing it especially young adults.

So, thinking about all of this I have this great alternative for exercise.what if instead of going to the gym daily, one should avail this thing by doing sports and other workout games that can be used as an alternative to gym.i mean think about it. it's a great deal to relieve one's stress, anxiety and brain exercise.what if people start playing sports on a daily basis.one of the main sports that can be played is football, basketball, table tennis and badminton.i would personally recommend football, cause its one of the favorite sport among young adults. the most interesting thing about it now is that its been played not only by boys but girls too.there is this vast amount of diversity and awareness among young people.

They know how to find ways to utilize their energy and get fit without going to gym.they found good and healthy ways to workout.cause to be honest, utilizing your energy in something helpful and beneficial is very important.

There are many benefits of playing football such as it improves your aerobic capacity,

improves cardiovascular health, burn your lower body fat and improve muscle tone, increase bone strength and increases cognitive brain function. Today many youngsters are facing these problems and they are unaware of the solution.

Concluding it up, stop procrastinating your health problems and start utilizing your energy in something good.that you will not regret it in the future. cause healthy living is a healthy future.

ABDULLAH SHEIKH: A TRUE MOTIVATION!!

The main motive of this blog is to motivate you guys to adopt a healthy life style and become fit. That is the reason as to why i am writing life stories of people who were just like us but there hard work and dedication have given them results. Today i am going to tell you about a person who had started just like many of you people. He is now a very well known personality. I am talking about none other than Abdullah Sheikh.

Abdullah sheikh is a very well known trainer in Islamabad. He have been in this fitness field since 8 years. According to my point of view he is the transformation king. It is because he have done many transformation in his life from fat to fit, from a skinny guy to a muscle man. His body type is ENDOMORPH. In this type of body it is hard to lose fat but easy to gain weight. 

The real purpose is to tell you guys that he was not always like that. He also had many difficulties and hurdles in his life. He was very fat and his friends use to call him fatty. Then one day he decided now or never. After that he started working out not one time but two times a day. He was so dedicated that he used to  bring gym clothes to the university and whenever he gets some time he used to do cardio. Back in 2016 in the Ramadan month, he did not stopped working out. He used to workout two times also in Ramadan, one before iftar and one after iftar. And not only that he also used to do cardio in the night. Just look at the dedication level of this guy. when you are doing so much hard work and are dedicated that much then Allah is also with you and you will get the result indeed. He got the desired result and he lost 17 kg in just 2 months.

And his journey started after that. After his engineering degree he decided to turn his passion into profession. He also competed in Mr. Islamabad 2019 , where he secured 2nd position and was the winner of his class. He said it was a very good learning experience for him. He is also a fitness model and also have several projects coming soon. His goal is to start Mission Pakistan fit, where he want to educate each and every person about health and its benefits, that is where we are lacking. He also want to be a fitness Icon of Pakistan fitness industry.

Abdullah Sheikh is also a personal trainer. He have a Facebook and Instagram  page named " Abdullah Sheikh Fitness " he have many online worldwide clients as well. He is very dedicated towards his clients because he loves to transform people. He also have very reasonable charges which everyone can afford. 

His message for young bodybuilders is not to choose shortcuts because bodybuilding is not about shortcuts. It requires a lot of of patience, hard work and sacrifices. It is not an overnight success.

So my main purpose to tell you this life story of Abdullah Sheikh is that nothing is impossible to achieve until and unless you have the right direction and to give what it takes. And after that you will get the desired results.

Also, proceed to our next blog where we have featured Farhan Shah and covered his journey of being a fitness enthusiast.

FOOD SUPPLEMENTS

This blog is going to be about food supplements also known as protein shakes. So firstly i am going to talk  about the MYTHS in the market that if you take protein shake then your kidney will be destroyed and it is not good for health. And in my personal experience i have seen some people saying that you can die if you take protein shake. This is not a joke like seriously i have seen people saying that. So now let me first explain that what are protein shakes and what are the things that a protein shake contain. Most of you guys know about WHEY protein . It is the most common used protein Pakistan. It contain protein, carbohydrates, fats and aminos in raw form. And when you drink it it absorbs immediately in your body. Which helps your body to grow. Whey protein is the protein fraction of whey which is liquid that separates from milk during cheese production.


Three main types of whey protein powder.
1. Concentrate ( WPC )
2.  Isolate ( WPI )
3.  Hydrolysate ( WPH )


For people who are new to it and want to take some protein then i would recommend them whey protein Concentrate. For the people who are not new to this and wants to add some extra calories in their diet. They should go for Serious Mass. It is because it contain more calories which will help you in gaining mass. As a dietary supplements, whey protein is widely popular among bodybuilders, athletes and others who want additional protein in their diet. But when you take it you have to drinks alot of water almost 3 to 4 liters in a day. Because it is very necessary. And you have to exert that energy in the workout also. Because if you do not exert it then you will not get the desired results. Otherwise it is okay to take protein shakes and do not believe in those rumors. whenever you buy these products just discuss it with some person who have used it already. Because he or she can give you some good advise.

Homage to FARHAN SHAH AKA BEAST!!

We all people make excuses when we do not get the result we want. And i thinks it is quite natural. But the main reason behind it is that we do not give the enough sacrifices to get the desired result. We do not do the things that are necessary. We do not overcome our weaknesses and in the end we make lame excuses like i do not have those genetics or whatever. So today i am going to talk about a person who have started this journey of bodybuilding like most of us. But now he is a very well known Bodybuilder and also a trainer in GRIT FIT STUDIO in f-11. I am talking about farhan " THE BEAST" shah. 

  

This guy is a real BEAST in this field. Farhan has been training for almost 10 years now. I have to tell you this because of some people may not think that this is a overnight success. He also participated in Mr Islamabad 2019 bodybuilding competition in which he secured 3rd position. I know farhan personally from 3 to 4 years and he has been changed from last 3 years. He is fully focused on his career and training hard everyday. His mentor is Zahid khan who is also a very wonderful person. Farhan has been consistent from last 10 years and did everything that needed to do. He also had several injuries but that did not stopped him from achieving his dream. He did not care about the things like the genetics. 

The picture below is the answer to people that you can achieve anything with hard work and consistency. This is his 10 year transformation. He is an example for every person to stay fit and neglect the excuses. If you want to meet him. You can go to Grit Fit studio which is located in F-11 markaz.

Aerobics class for women

Exercise, it’s the solution for almost every problem.in order to live a healthy and energetic life its very important to exercise your body, as well as your mind.exercising, has 2 sides. what a person doesn’t realize while doing exercise it not only have a good effect on the body but on the mind too. when we utilize our body in exercising,  it has a relieving effect on mind too.

Doing workout 5 times a week is very important. working out is a great way to reinforce your brain.its a great food to your brain only men’s brain needs food women should also think about it. Working out on a daily basis have a positive and easing effect on your mind and body. you see, exercise is the best way to realize your anxiety and frustrations.thats why almost every doctor suggest working out or running as a solution to many of the problems.

Housewives who are always busy in setting up the routine of their husband and children’s and forget to give time to themselves, at the time comes they become frustrated and stressed because they are not giving time to their health. There are many aerobics classes especially for women and girls for weight loss or weight gain and if you are satisfied with your body then its good for your mental peace. #fitness #peace

I personally experienced this in my summer vacations when I went home from the hostel, my life became boring and I had nothing to do in vacations. my friends suggested me to join aerobics classes and that helped me in losing weight, gives me mental rest and utilizing my time in productive activity.

Wrapping it up with simple advice, that if you have time to watch movies and use social media then why not utilize that time for your health. And remember that don’t take exercise as a burden, try to enjoy it. #mentalhealth #stress
 

TO-DO LIST for the month of RAMADAN!

Fasting changes your diet routine as meals are limited to the morning and evening which causes the body’s metabolism to slow down. Some may experience discomfort during the day.Meals with adequate nutrients can help maintain good health. 

In order to enjoy a healthy and a safe fast, consider the following:

Divide your food into three meals. Sehri is the morning meal when the fast starts, iftar is the evening snack when the fast is broken and then dinner.

Include complex carbohydrate foods rich in fiber, such as those found in grains and seeds. For example, whole wheat (roti), brown rice, daal, beans, fruits and vegetables should be eaten, particularly during sehri. Fiber-rich foods help increase the feeling of fullness, promote good blood glucose levels and help with regularity. Fasting during the day can also increase the level of stomach acid which results in feelings of pain or discomfort. High-fiber foods during dinner can help neutralize this acid and alleviate pain. (Remember to increase fluids with fiber intake to prevent excessive gas).

During iftar, dates and juice are traditionally consumed. Include 3 dates and 120 ml of juice to normalize possible low sugar and deliver the much-needed hydration along with “instant” energy. 

Avoid frying food, and if you really need to fry it, use very little quantity of cooking oil. Choose lower fat and lean cuts of meat. Before cooking, skin chicken and remove any visible fat.

Eat slowly and chew food well. Because you have not eaten throughout the day, you would want to eat large quantity of food in a small amount of time. You need to remember that it takes only 20 minutes for your stomach to signal your brain that you are full, so put small proportions of food on your plate first.

Walking at least half an hour everyday is a perfect routine activity. It will help your metabolism as well as keep your mind stay clear. However, walking right after a big meal isn't a good idea because blood needs to move to your digestive system rather than to your muscles. Wait an hour or so, after a heavy meal,before indulging in any exhausting activities. Best to keep your meals light.

Drink as much fluid (preferably water) as possible. It is advisable to consume at least 6 to 8 glasses between iftar and bedtime so that your body may adjust fluid levels in time for the next day.

KETO CAN BE A MESS TOO!!

We’ve all been there. This popular fad diet has made its way into our fitness goals at some point or another. And if you haven’t tried it yet, don’t!

Let’s talk about the basics of the keto diet.

The rules:

You cut down your carbohydrate intake to 50-100 grams/day by excluding refined sugar, pastas, rice and surgery fruits and vegetables from your diet. Instead, you fill up your plate with fat and proteins.

The mechanism:

Your liver stores some 50 grams of carbohydrates in the form of glycogen and your muscles holds onto some more. When you exclude carbohydrates from your diet, your body is forced to first utilize the glycogen stored in your liver and then muscles to obtain glucose aka energy.

Once you’ve depleted your glycogen stores, your body will start using the stored fats to get energy by way of gluconeogenesis. This way, you will slowly begin sloughing off that fat!

But there’s a catch. Our brain, the most vital organ of our body, relies solely on glucose for energy. And it needs it fast!

Getting glucose from carbohydrates is a relatively fast process, whereas getting it from fats takes time. Thereby, you end up depriving your brain of its energy source!

This slows downs your concentration, makes your grumpy and tired among other things.

Moreover, when you replace carbohydrates for fats, you take in increasingly greater quantities of triglycerides. This can raise your body cholesterol levels, and increase your risk for developing cardiovascular diseases.

So while the keto diet may seem like an easy way to get a summer bod, it’s benefits outweighs its risks. The verdict? It’s better if you stay away from fad diets

How WATER can benefit in your Weight Loss Journey

Whether you’ve got stones to go, or a just a few pounds. Whether you’re trying to fit into that wedding dress, or look good for your first day at work, we all struggle with those pesky inches that refuse to come off.

But the good news is, there’s an easy way to trim your waistline without any diet or exercise. How? By drinking water.

Firstly, if you drink a glass of water 15 minutes before a meal, it will fill you up, and you won’t end up eating as much!

Secondly, when you drink water, you let your body know it’s getting sufficient quantities of water, so it doesn’t need to hold onto this molecule in what we call “water retention”, which results in bloating. So, you avoid holding onto extra fluid.

Thirdly, water has zero calories. Hence, replacing any other drink with water, means you’ll be cutting out on extra calories.

Water is the holy grail of health. No wonder NASA looks for water on other planets to find out whether life can exist on it! So, add this refreshing drink to your diet, and see the wonders for yourself!

EASIEST WAYS ON HOW TO STAY HEALTHY

1) First and foremost rule to staying healthy is a hearty breakfast. Followed up by lunch and then dinner. Most people think that by skipping meals all together, they'll lose more weight and remain healthy. In reality, all that results in is poor metabolism and an unhealthy body. For you to remain fit and healthy, 3 meals a day are very crucial.

2) Next up, is something not many people are a fan of. Yes, exercise. If not everyday, three times a week should be enough to keep you healthy and fit. As much as people dread it, cardio is the easiest and the most efficient way to get to your goal of staying healthy and maintaining your stamina.

3)Many people would have probably heard of the phrase " healthy mind, healthy body". As cliche as it may sound, it does play a very important role on our lives. Anxiety and stress have a tremendous impact on our body. Mental stress leads to one feeling drowsy and lethargic. Feeling drained without even doing any physical activity are one of the many results of not being psychologically content. Give yourself a break every now and then.

4)You are what you eat. What goes inside of your system holds the utmost importance in maintaining a healthy lifestyle / body. Limit the oily and greasy food to just one day a week or maybe even two. Going on a strict diet with zero carbs at all does you more damage than good. It is never beneficial for you to totally cut off all sources of fatty foods because your body needs fat to burn excess fat.

Sometimes even resting or reading a good book may result in a healthier you. Don't have to be hard on yourself.

DIET PLAN FOR RAMADAN KAREEM

This blog is going to be about the diet plan which you guys can follow in Ramadan. As the Holly month of Ramadan is upon us. The most common problem that we face is what to eat at what time and how many meals to take. So if you read this blog until the end I am pretty sure that this will solve all of your problems and you will not regret it. Then you will have no excuse either.

 So during iftaar:

1. 3 dates                                                           

2. plenty of water

3. A glass of protein shake

4. some fruits.

I am recommending protein shake because it is easily digestible. It also makes your metabolism work fast. After that you go for Maghreb prayer. When you come back from prayer you have to eat a solid meal. In this meal you can take what is available from the below.

1.white rice                                                         

2. sweet potatoes

3. chicken breast

4. fish

5. egg whites with yolk

6. vegetables

You can eat any of these things which are available and a with a moderate amount. So this will be your first solid meal . After that you go for Isha prayer or taraweeh. After that you just eat 2 or 3 bananas and drink plenty of water. After that you go for the gym to workout. In the gym you just workout for 30 to 40 minutes with moderate weights. Because this is not a bulking season. So you just have to maintain you size and body. After the workout you have to take another small meal which includes a cup of boiled rice with chicken or fish or vegetables and drink plenty of water.

In sehri, it is good to drink plenty of water, eat a good amount of protein, carbs and essential fat. Yes you heard me right you have to eat some good fat. It is because good fat have many fat burning and muscle building properties. Their importance is even more in the month of Ramadan.

1. egg whites with yolk

2. chicken breast                                                                      

3. oatmeal

4. bananas

5. dates

6. peanut butter

7. raw honey

8. red meat

9. plenty of water ( most important )

 Keep in touch with us and give us your feedback on this which is very important for us. Stay tuned..

Tackling the NEGATIVITY AND SELF-HATE!!

This blog will help you fight the negativity and self-doubt that exist within yourself. A lot of people have weeks or months like this and even years in some cases. Negativity and self-doubt towards your body and towards your fitness goals and aspirations is a common problem that exists in the society. It’s a hard and difficult time for anyone.

Accept the fact that everybody has doubts about themselves and their fitness goals. Everyone has negative feelings about their progress and how they are looking. So, don’t worry we got this covered for you guys. You just need to understand the following 4 points which will help you fight the problem effectively and efficiently.

1) The first thing is to remember that whenever self-doubt and negativity comes around in our little world you need to understand that stop comparing yourself to anybody else but you. Remember that even if you are preparing for a competition the only person that you would be competing against is yourself. We need to understand as a community that we all are different and unique, our bodies are different, our genetics are different, also our fitness goals are different. You need to stop staring at others on Instagram and other social media platforms and say oh I wish I looked just like that but you need to know that they probably have different body types as compared to yours and so the goal is to be better version of yourself today than you were yesterday.

2) Take things one day at a time. Everyday when you wake up in the morning you need to improve on at least one aspect of your healthy lifestyle for example you plan on not having a piece of brownie or not having a cheat meal today. If you take things one day at a time rather than say okay this whole month I am not going to have even one cheat meal or I am not going to consume sugar you need to understand that the day you break that is when you give up, like there goes the whole month, screwed that up, right?

3) Stop with the self-hate.
Focus on the small victories day by day, so lets say that your friends ask you to go out with them for a hangout but today you have a fitness goal in your mind and that is that this is not your cheat meal day and so you say no to your friends. Initially you might feel bad and sad about life but after some time you will realize that it is a small victory that you made, and you will love yourself for this step. Try to take your self-doubt and self-hate and use it towards bettering yourself, use it as a fuel, take that anger and then take it to the gym and then power out a hardcore workout session. This will help you mentally as well.

4) Fitness world psychology.
Remember that this is a lifestyle and it is not just confined to diet. Having dine outs is okay, having ice-cream is okay. It is all about finding the right balance and maintaining a healthy mindset and your physical health side by side. Remember that life is too short to hate ourselves, to be feeling anything negative about yourself, love yourself and love your body. Also help encourage others and uplift each other to create an effect of synergy which will help incorporate a healthy lifestyle throughout the society. 

The dilemma: DIET OR DIETING!!

This blog is going to solve the dilemma where people get confused between the term diet and the term dieting. So basically, the term diet means to have a balanced nutritional diet whereas the people have changed its meaning by eating less and now they refer to the process as dieting.

We are going to discuss 10 major problems that people create themselves in following the right diet.

1) Not looking at your suitability.
What happens is that you look at a diet plan on social media or start following someone but you first need to incorporate some insights to this and this include the region in which you are living, the food availability in your region, the budget needed to follow completely.

2) Not paying attention to the planning process.
Everything should be on paper, the rules to be followed should be set first, prepare everything in advance and try to consult with a person who has relevant experience.

3) Meal preparation as per diet plan.
Time should be managed keeping in mind your busy schedule, some cooking in advance can save you from eating junk or unhealthy from outside or at home.

4) Eating unhealthy food thinking it’s healthy.
A lot of foods are marketed as healthy, but they are unhealthy for example packaged juices. Read the ingredients list and nutritional value carefully.

5) Looking for very quick results.
Your goal should be to get fit and healthy and not being slim. Remember that fat loss is important than weight loss. Also, you didn’t gain it in a few days, so you won’t be able to lose it in a few days either.

6) Not controlling portion of healthy foods.
Eating too much post workout thinking you need it and you can have it as you have worked for it.

7) Not focusing on sleep and water consumption.
Make sure to get enough sleep and rest and water intake should always be monitored.

8) Very restrictive diet.
This won’t be possible in the long term. The right way to do it is reducing the portions of the amount of intake.

9) Exercising too much or too little.
Don’t over exercise on calorie restrictive diet also don’t just go for a light walk and think it will be enough.

10) Over eating out of guilt.(food would be wasted)
Plan it and follow it. As simple as it can get.

Losing FAT faster than ever!!

Fat loss has earlier been discussed in the blog before but today we have breakdown it for you so that you guys don't have to research for anything at all. We have breakdown the process in 7 simple steps that if you follow you can easily reach your fat loss goals. The steps are as follows:

1) Water
Make sure you drink enough water everyday as this is the basic rule for losing weight. It helps your body flush away the waste and keep your body in the right temperature. If you don't drink enough water it will cause dehydration that will make it hard or the body to control its temperature and burn stored fats since it uses that fat to stay in balance. The best time to drink water is in the morning when you wake up, before meals, before exercising and before going to bed.

2) Carbohydrates
Switching to a low carbohydrate diet will help you burn fat because you will be taking a decreased amount of insulin which is also a fat storage hormone. Choose carbohydrate with a low or medium g
Glycemic Index such as fruits, raw oats, pasta, rice and brown bread.

3) Workouts with Dumbbells
The best way to speed up your metabolism is a good workout. Add some dumbbells to make the workout more effective and reach a higher level of metabolism even hours after you are done with the exercise. Dumbbell exercises make the body svelte, keep the bones healthy and strong, stimulate heart function and blood circulation, stay calm and positive, improve concentration and memory.

4) Proteins
Amino acids are the key to muscle tissue development. The foods with the highest amount of amino acids are those that are highest in protein content. The best sources are boiled eggs, fish, chicken breast, dairy products such as cheese and yogurt.

5) Fats
Might sound strange but your body needs fats to produce hormones that make you burn fat. However not all fats are the same. The key is to replace unhealthy fats with healthy fats. Forget burgers and fries. Your diet should only include healthy fats that can be found in canola, sunflower, olive and corn oils. Avocado, tuna, walnuts, almonds, hazel nuts. You don't have to remove saturated fats that comes from eggs, meat, peanut butter, coconut etc.

6) Detox
To cleanse and detox your body naturally you need to eat fresh vegetables such as cucumber, carrot, spinach, lettuce etc. Also you can take pepper.

7) Cardio
It's very important or any individual to do at least 10-60 minutes of cardio 5 days a week to have a low level of fat in the body.

Lost MOTIVATION? Come get it from here!!

This blog is all about finding motivation when you just don't want to workout anymore. I would be biased if i say that motivation is always very high everyday in the the morning when you get up it's like you are ready to take on the world. Unfortunately motivation is something that sometimes come and sometimes leave but you have to bring it back. The following checklist will help you get that required motivation back on track.

1) Find a reason why?
Ask your self why are you going to the gym? Why are you working out? What is your motivation behind that? Find a reason why for example a reason could be that working out every single day brings joy to your life, it makes you feel happy, it makes you have a better day, you feel good inside out after working out.

2) Short term and Long term goals.
Incorporating only short term goals will not workout for example you had to lose a specific amount of weight in a specific time and you did it and then you go back to eating unhealthy. Have a long term approach as to where you see yourself in your 30's or 40's or 50's or even 60's and allign your short term goals with this long term goal to make a proper healthy lifestyle.

3) Find your inspiration.
Ask yourself who motivates you to go to the gym? Is it a friend or a family member? Easy thing to do is put the picture of your inspiration as your wallpaper on your phone because then you are going to see your motivation and inspiration every single day.

4) Create a plan and just do it.
You need to have a plan and schedule, basically something to stick to. It basically gives you something to look forward to. There will be times when you are not able to follow the schedule for example you were stuck in the traffic and now you are tired and you thinking of missing the workout session but leave and throw the emotions outside the window and just do it. Think about the happiness you will feel afterwards.

5) Reward yourself.
Now that you know that you have worked hard, you have killed it, you lost weight, you have gained muscle, whatever your goal maybe, go gift yourself something. Reward yourself for the amazing progress that you have made so that it feels like less of a chore and more like happiness.

THE KETO DIET

A keto diet can be simply explained as a diet that is low on the carbohydrates and high on fats. Basically what happens is that if you are eating something that is high on carbohydrates then you should know that your body will be producing glucose that is the easiest molecule for it to convert and use it as energy. It will chosen over any other energy source.

Now as glucose is used as the energy source, the fats are not needed and thus stored in the body.When you lower the carbohydrate intake, a state of ketosis is initiated. Here the body produces ketones by breaking down fats in the liver. Now this becomes the source of energy and fats are no more stored in the body.

Some affordable foods to eat while on KETO diet are as follows:

1) Avocados:
It is a fruit that is high on healthy fats. One avocado has approximately 23 g of fat and 15 g of carbs. The fats in it are not saturated like which can be found in junk food. Almost all fats in it are mono saturated.

2) Fatty Fish:
May sound unappealing but actually these are the tastiest and healthiest fish such as salmon and cat fish. They are really high in good fats and very low in carbs. They also contain high amount of omega 3 which is an incredibly important nutrient for your body and brain.

3) Whole Eggs:
They are also referred to as super food. They are loaded with nutrients some of which are rare in modern diet. Eggs contain Vitamin A, B5, B12, B2, phosphorous, selenium and they are also very high in protein. They also raise HDL which is known as good cholestrol.

4) Beef:
Categorized as red meat, beef has extremely low levels of carbohydrate close to zero. it is mainly composed of protein and some fats. It is also very low in cholesterol. It also contain a lot of micro nutrients such as zinc, B vitamins, Niacin and  riboflavin.

5) Broccoli:
It is associated with a wide variety of medical and nutritional benefits. It contains a lot of organic compounds, minerals and vitamins. It also helps in detoxification of body. It is considered to be very effective for eye care. It prevents heart diseases too because it contains a lot of anti oxidants. It is also high in fiber.

6) Greek yogurt:
Its different from regular yogurt. Greek yogurt makers add an extra step to the process of making it to make a creamy rich yogurt with less sugar. A cup of plain Greek yogurt contains 10 g of protein and
only 3.6 g of carbohydrates. It is also packed with pro-biotics which helps in boosting immunity. It is also rich in calcium and potassium.

7) Peanut butter:
It is rich in protein, healthy fats, fiber and minerals. Make sure to check the nutritional content value as it is high on calories.

Why breakfast is the most valuable meal?

Basically this blog will going to make you understand the true importance of as to why breakfast is very important and valuable to the human body and why it should not be skipped. Many people in our surroundings are the ones who skip their breakfast very often. The main reason is that they are sleep deprived in the morning and then have to reach their respective destinations at a specific time because of which they skip their breakfast to have a couple of more minutes to spend in the bed.

What they don't know is that they are sooner or later going to pay an opportunity cost that will not be in monetary terms but basically in the form of their priceless health. So if you are one of those people stop this habit of not having breakfast and start investing in a healthier lifestyle and also share it with your loved ones.

The following are some of the most notable benefits of having a nutritious breakfast:

1) Breakfast helps you lose weight.
When you eat in the morning, the body produces enzymes that are needed to burn fat and lose fat.

2) Breakfast helps you in enhancing your intellectual abilities.
It helps in building up the level of concentration and improves your memory and also other cognitive (mental) abilities. It is the source of energy that your brain needs after a night of fasting.

3) Breakfast is a good nutritious start to your day.
It is scientifically proven that people who eat breakfast everyday have a more nutritious diet. Nutrients provide the help your body needs to function properly. As long as your breakfast includes proteins, carbs, vitamins and minerals you are good to go.

4) Breakfast reactivates your metabolism.
It is a long break at night while you sleep and so a long time to go without eating so you need breakfast first thing in the morning to boost your metabolism.



5) Breakfast also helps in reducing anxiety levels.
Skipping breakfast can cause low blood sugar which triggers anxiety. If you want to feel awake in the morning choose oat meal, fruit or scrambled eggs for breakfast. Don't forget to add greens such as salad or raw vegetables.

6) Breakfast improves your athletic performance.
Breakfast provides vitamins and nutrients that fill your body with energy that helps you in doing exercise and burn off all the fat deposits.

7) Breakfast also helps in improving your heart health.
A healthy breakfast helps in improving the blood cholesterol level and thus keeps your heart healthy.

TURMERIC: The extraordinary plant.

The purpose of this blog is to let you guys know that how with just one ordinary plant you can get amazing results that will give you extra ordinary results without being costly.

Firstly you need to know that turmeric has anti-inflammatory, anti-oxidant, anti-microbial and anti-septic properties that helps in preventing hair loss, skin issues and extra weight. The following are some of the most notable benefits of having turmeric.

1) Turmeric helps in making your teeth white.
Usage: Simply dip your toothbrush in sunflower or olive oil and then in crushed turmeric root. Brush your teeth for three minutes and repeat for at least 2-3 times a week. You will start noticing the results in a month.

2) Get rid of ACNE.
Usage: Get 1 tablespoon of aloe Vera gel and 1 quarter teaspoon of turmeric. Apply the paste to problem areas for 10-15 minutes and then wash it off. Repeat 3 times a week for clearer skin in a month.

3) Grow your hair much faster and thicker.
Turmeric basically strengthens the hair follicles.
Usage: Add 1 tablespoon of turmeric powder to 3 tablespoon of vegetable oil to make a nutritious hair mask. Apply this paste to the roots for 30 minutes and then wash it off. Do this for 1-3 times a month.

4) It helps you strengthen your immunity.
Mix one third (1/3) cup of turmeric with two third (2/3) cup of water. Heat up the mixture in a saucepan for 10 minutes. Transfer it to a clean jar and store it in a fridge. Dilute 1-2 teaspoon of the paste in a glass of warm water and add a little honey. Drink it once daily for prevention purposes.

5) It helps in curing a sore throat.
Usage: Add half teaspoon of turmeric and half teaspoon of salt in a glass of hot water. Gargle 3 times a day for effective results.

6) It also helps in reducing body weight.
Usage: Simply add half teaspoon of turmeric in 1 glass of milk. Drink it every day in the morning and evening. It basically enhances or basically speeds up your metabolism and which results in reducing the appetite.
  

Preparing PROTEIN SUPPLEMENTS at home!! PART 2

1) The Protein Balls:

These are basically snack items and can be consumed when you feel hungry but not hungry enough to go for a full fledged meal.

You will need the following things to make protein balls:

1 cup of Porridge/daliya (100 g) 1 cup new quinoa / sorghum (100 g)
1 cup quick oats (100 g) Peanuts (30 g) 1 tablespoon Flax seeds 1 teaspoon cinnamon 1 tablespoon coconut powder 1 tablespoon honey Black raisins (10-15 g) 1/2 teaspoon Cardamom (optional) 2-3 tablespoon peanut butter

Making: Wash and soak porridge and sorghum for 15 minutes. Dry them completely in sunlight and then roast them on a low heat till they turn golden brown and crisp. Then roast the oats on low heat until they turn brown. Grind the porridge and sorghum to make a powder. Then roast the peanuts till they turn light brown and then roast the flax seeds till they become puffed and then grind the peanuts and flax seeds together. Mix all ingredients but leave the raisins. Make small balls and place one or two raisins in the center and you are good to go. Consume asap and keep it refrigerated. Don't store for more than 4 days.

2) The Famous Protein Shake:

Made from natural rich protein ingredients that is also has a good taste and is also not very expensive so you don't have to compromise on getting the nutrition which you deserve to have.

You will need the following things to make protein shake:

1.5 cup soy milk (300 ml) 1/2 cup Roasted quick oats 8-10 Almonds 2 tablespoon peanut butter 1 tablespoon pumpkin seeds 1 tablespoon Flax Seeds 1 tablespoon raw cocoa powder 3-4 dates or honey for sweetener
For flavoring you can add vanilla essence or cinnamon or coffee.

Making: Grind all the dry ingredients to obtain a smooth powder. Then blend all the ingredients to make a smooth shake.

Preparing PROTEIN SUPPLEMENTS at home!! PART 1

1) The Protein Beverage:
This beverage will taste like a smoothie that is also high on proteins and can act as a perfect post workout drink to regain your energy levels.

You will need the following things to make this drink:

• Raw Almonds 13-15
• Flax seeds 1 tablespoon
• Chia Seeds 1 teaspoon
• Pumpkin seeds 1 tbsp
• Peanuts (Raw without skin) 50-55 g
• Low on fat Yogurt 1 cup
• Cottage cheese 1 cup
• Honey 1 tsp
• Vanilla essence 2-3 drops
• Strawberry & dates jam 1 tbsp(you can use 4-5 raw strawberries & 3-4 raw dates instead)

Making: For a smooth texture you need to grind all the nuts and seeds first. Then add all the other ingredients and blend them for a good 5 minutes at high speed and then enjoy the drink.

2) The Protein Bites:
Do you regularly spend a good amount of money on protein bars that are not just expensive but also contain additives and preservatives. So i bring you the solution that is not just economical but free from additives and preservatives.

You will need the following things to make Protein Bites:

• 1 cup of oats (approx 100 g)
• Black gram (approx 20 g)
• Soya (approx 20 g)
• Finger millet (approx 20 g)
• Cow Pea/Lobia (approx 20 g)
• Peanuts (25 g)
• Flax seeds (1 tablespoon)
• Pumpkin seeds (1 tablespoon)
• Walnuts (1 tablespoon)
• cinnamon powder (1 teaspoon)
• Banana Powder ( 1-2 tablespoon)
• peanut butter (3-4 tablespoon)
• Honey (1 tablespoon) 

Making: Heat the oats on a light heat until brown color appears. Wash the grains and then soak them in water for a good 20 minutes. Dry them afterwards in sunlight and make sure they are completely dried. Then roast the grains separately on low heat and then allow them to cool down. Mix the grains afterwards and grind them until powder form is reached. Then grind all the nuts. Now mix all of the ingredients. Pour the mixture on a tray laid with aluminium foil paper. Keep it in the fridge for 10 hours. Then cut them into pieces.