V Pipe Exercise (Inverted version) (30 seconds)
A 30 second indulgence of this exercise can give you those killer abs you had always been dreaming of! The 2 things you require to do this workout flawlessly is willpower and an exercise mat!
1. Start by lying facing down with your toes on the mat.
2. Continue by placing your hands on the ground and push your body up to balance it on both the hands and toes
3. Pull the legs close to your body in order to make an inverted V shaped form with your body.
4. Now stretch your legs back away from the hands.
5. Continue this pulling and pushing of the legs for about 30 seconds

This exercise helps the arms and core and even the lower back

W Leg Lifts (30 seconds)
Works brilliantly for both legs and arms as well. It also helps you lose fat from your body as a whole
1. Start by lying with your back on the floor with your legs close to each other.
2. Lift both the legs together, bring them near your tummy and bring it back to the ground.
3. Repeat the same for 30 seconds
.
Jump Squats (30 seconds)
Cardio workout that helps lose weight from the entire body.
1. Stand straight with your feet shoulder width apart
2. Bend into the best squat that you can
3. Slowly start coming up from the squat but jump when you are just about to exit from your position
4. Once landed, go down into a squat again repeat.
5. Repeat the process for 30 seconds.

Superman exercise (30 seconds)

A wonderful workout that engages your core and your legs and help reduce fat from the stomach, thighs and lower back
1. Start by lying in the mat facing the floor with your arms and kegs stretched out
2. Try lifting your chest and your thighs off of the ground while balancing your body on your stomach.
3. Keep yourself straight while doing this.
4. Repeat for 30 seconds

Single leg lift jump (1 minute)

This exercise helps tone your tummy and thighs while also improving your sense of balance. Though this might be one of the simplest exercises, it could very well also be one of the most effective workouts to lose weight.
1. Start by standing straight on your mat
2. Continue by raising your left leg off of the ground.
3. Try touching the ground with your hands and while coming up, jump
4. The trick is to keep the leg lifted off of the floor all the while
5. You need to keep it bent but if you feel any kind of strain, take a little break.
6. Do the whole touch ground-jump-touch ground routine with one leg lifted up first for 30 seconds
7. Take a little break and then do the same with the other leg for 30 seconds

We understand that if you are someone who has just started off working out it might seem difficult. But with the right amount of practise you will be able to do justice to the workout.

Push-up + Knee Kick (30 seconds)

If you have a small space to exercise in, then this could very well be the best use of solace that you can make. Though this is a variation of the traditional push-up, it works your entire body brilliantly, particularly targeting the stubborn upper arm fat. If you are finding it difficult to do a proper push-up, begin with the knee push up instead.
1. Start by lying flat on your mat
2. Come up in the push-up position that you prefer
3. Do one push up from your starting position and come back to it.
4. Once you are done with your 1 push-up, touch your right knee to your right elbow and return to the starting position
5. Now touch your left knee to your left elbow and return to the starting position.
6. Do the whole starting position-push up-right knee to right elbow-starting position-left knew to left elbow-starting position-push up routine for 30 seconds.
When done regularly, this adds a whole amount of strength to your upper arms whilst also toning them.

Bent Leg rotation (1 minute)
If you are looking for an exercise that targets your thighs as well as your abs, then this could truly work miracles for you.
1. Begin by standing straight on your mat
2. Continue by placing your hands on the back of your head
3. Lift your right leg towards your waist and rotate it forward, while keeping it lifted for 15 seconds
4. Once that is done, rotate the same leg backwards for 15 seconds
Repeat the same with your other leg.
Though this might seem challenging, it truly does help you strengthen your knee while also helping you lose weight.

Skipping (30 seconds)

Nothing gets easier and simpler to do than skipping. Skipping can help you lose weight wonderfully from the whole body. But skipping also particularly helps get rid of fat in the thighs.
1. Simply take your skipping rope and jump away for 30 seconds.
2. You can also alternate between intensive skips and normal ones.
4. Also remember to keep your back and knees straight at all times

Tips to start doing these 5-minute sets:
Working out in the morning on an empty stomach is ideal.
However, if you are someone who wakes up and has 2 glasses of water first thing in the morning then give a little gap between the water intake and working out.
You can also take a 10 second break between each workout if you get too tired, not more than that!
Other than that, you are good to go!
Happy Fat Burning! We truly hope this helps you achieve your fat loss goals!

The post Burn Fat with this 5-minute Workout at Home first appeared on Fit Foodies Mantra.

When it comes to trying to stick to your diet, there are many things that might hinder your resolve! Cravings, mood swings, stress and the likes can truly make you want to quit. However, here are a few things that might help you stick to your diet better! Have a look at some of them here.

Understand what your body wants

Cravings are a sign that you are not providing your body with well-timed meals with consistent gaps in between. These cravings could very well slow down your metabolic rate and your body, as a result will end up storing more fat.

We understand that sometimes the diet that you have to follow or that has been recommended to you might consist of certain things that you could not possibly think of having. In such situations listen to your body and don’t eat that particular food. You do not want to end up confusing your body. Instead choose an alternative that you like and stick to it! The happier you are, the healthier your body will be.

Portion control

Where we tell you to increase your meal frequencies, we also ensure thst we tell you about portion control. If you end up having the same quantity in your 6 meals throughout the day as you were having in the 3-4 meals prior to your diet, then you will not end up being heathier.

There are a ton of food groups that should be included in your daily diet in order to keep you healthy. Unless and until you need to, do not skip any particular group. Reduce the portion you intake and and make sure that you add these groups to your diet.

Keep yourself hydrated

We will never be able to emphasise the importance of keeping oneself hydrated when it comes to a healthier lifestyle. We understand that with the amount of worm most of us do, the thought of drinking water often crosses our mind. But your water intake is directly proportional to your health, always remember that.

Keep a sipper with you at a times so that you are able to remind yourself thst you ought to drink more water. In case you get bored of plain old water, yiu can also add fruits like strawberry or kiwi and veggies like cucumber and mint to the water to enhance the flavour naturally and give you some variety!

These three tips will truly go a long way in helping you maintain the new found diet plan that you are trying to implement in your life without a lot of effort.

The post Tips to help you get through your diet first appeared on Fit Foodies Mantra.

This stressing in turn could very well affect your sleep cycle in the worst way possible. However, the good thing here is that you can actually de-stress and restore your sleeping pattern by keeping a few things in mind. Let us look at some of them.

Keep away from frequent or long naps

Working from home might have its perks, but the chances of the couch calling out to you often are also there. If you plan on maintaining a proper routine, sleeping or napping for too long during the day time might end up making you not want to sleep at night. This is one thing that will definitely mess with your sleep cycle. A 15 minute nap works best, so try to keep it under the same in the afternoons.

Workout (not prior to sleeping)

You might think working out during a time when most gyms are closed is difficult. However, there a lot of variety of workouts that you can indulge in especially since a good workout is tied to a soundless sleep. When you are tired and are also feeling accomplished after a good workout routine, you tend to fall asleep easily.

Avoid screen time before bed

No one argue with the fact that during this trying time, the internet has truly provided us with means of entertainment as well as information. It has also enabled us to work from home without much hassle. However, the one thing you need to be doing when you are trying to fall asleep is to keep your phones and computers at bay. It has been advised by most doctors that unplugging your PC and keeping your phone aside an hour before bed will help you sleep better.

Keep news watching under control

We know that trying to escape the news is something that cannot be done at this time and it is always good to be aware about what all is going on around us. That however, does not mean that you end up overdoing the news consumption. When you constantly end up tuning into the news, you can end up developing anxiety which in turn will affect your sleep cycle to a great extent. So try to steer clear of the excess.

Consume foods that will help you sleep better

There are plenty of things that you might find in your pantry easily which help you fall asleep and stay asleep better. A combination of chamomile tea and a few almonds has been known to reduce stress and promote a healthy night’s sleep without much effort. Even a little warm milk mixed with turmeric has been found to help one sleep soundly. So try consuming these products before you head to bed.

These are a few of the tried and tested I myself have found to be useful and I truly hope they will be useful and helpful for you in getting the sound sleep that you deserve. Stay Home, Stay Safe everyone!

The post Tips to help you keep stress at bay and sleep better during the Covid crisis first appeared on Fit Foodies Mantra.

Here are the top 5 benefits that consuming cod liver oil provides you with.

Improved Eye health

Did you know that DHA, which happens to be one of the most important components of Omega-3 is also one of the main components that actually form the retina in the eye? In case you are not able to get enough DHA into your body on a regular basis then you will notice that you start to suffer from issues with your vision. A lot of the problems that one faces with their eyes come down to the depleted presence of DHA.

Many researchers have found that when the body gets enough Omega-3, the chances of one suffering from macular degeneration goes down to a great extent. Macular degeneration happens to be one of the leading causes of permanent eye damage and even blindness. This is why Omega-3 is essential for eye health.

Less chances of one developing heart issues

We are sure that you are aware of the fact that heart attacks and strokes happen to be the number one cause of death in the whole world. However, initially, many scientists had observed that people who ate fish on a regular basis had lesser chances of developing heart issues as a whole. This was basically due to the regular consumption of Omega-3.

Omega 3 has been known to decrease triglyceride levels in the blood. Apart from this, it has also been found that people who consume Omega 3 have a decreased risk of blood pressure. The nutrient is also known to increase the HDL or good cholesterol in the body ensuring that your heart stays healthier.  

Fights inflammation

We are sure that you already know that inflammation happens to be a natural response to infections and even to damage that might have been caused in your body. This is why inflammation is an important part of the healing process as a whole. However, inflammation sometimes persists for a long time, even when there is no infection or injury in the body.

This is known as chronic or even long-term inflammation. This is where Omega 3 comes into the picture. Nutrients like omega 3 have been known to cause a reduction in the production of molecules that cause inflammation in the body, particularly chronic inflammation.

Helps fight anxiety and depressions

Depressions happen to be one of the most common mental illnesses that people across the world suffer from. From feeling lethargic to facing extreme sadness, depression can truly have an adverse effect on a person’s mental health. Apart from depressions, anxiety is another mental disorder that is characterized by excessive worry and nervousness.

Omega 3 supplements can truly help curb these issues in the best manner possible. Research has found that omega 3 improves the symptoms of both depression and anxiety to a great extent.  

these are merely some of the many benefits that the consumption of Omega 3 can provide for the body. There are many more that could truly help you live a healthier and happier life without a doubt! So do remember to include this amazing nutrient on a daily basis in your diet.

The post The importance of adding Omega 3 to your daily diet first appeared on Fit Foodies Mantra.

Of the many health benefits that apple cider vinegar has to offer to our body, here are our top 4 that we absolutely adore!

Helps lower blood sugar levels

Scientifically it has been found out that many patients who are suffering from type two diabetes have benefitted from the consumption of apple cider vinegar. The main reason why blood sugars are high in type two diabetes is either because the body becomes resistant to insulin or it stops producing the hormone altogether.

But it is not only people with diabetes that suffer from high blood sugar levels, and thus it is something that can be controlled by the consumption of apple cider vinegar on a regular basis. It is obviously healthier to keep blood sugar levels within a normal or lower range and one can do this by reducing the consumption of refined sugars and carbs. Vinegar, in turn, helps in increasing insulin sensitivity and helping improve insulin function as a whole thus reducing sugar levels after meals.

Antibacterial properties

Did you know that vinegar can actually help many pathogens that cause diseases including bacteria as well? In order times, vinegar has been known to disinfect and clean issues like warts, ear infections, and the likes. At one point of time in history, it was also used to clean wounds in a natural manner.

Since vinegar has also been known to be used in the art of food preservation, it has been found that it helps reduce the occurrence or growth of E Coli in the food and thus helps to keep it from spoiling. So remember the next time you are looking for something to help preserve your food, and then apple cider vinegar might just be the answer

Helps aid Weight loss

We are sure that you must already have heard many times that apple cider helps people reduce weight effectively on regular consumption! Well, that it definitely does! How it does this is by increasing the feeling of satiety as a result of which you end up eating less and consuming fewer calories. This is what basically helps you lose those pounds eventually.

Not only this, apart from helping with weight loss, apple cider vinegar is also known to help with the reduction of belly fat quite brilliantly. However, simply just depending on apple cider vinegar to help you lose weight or belly fat is not something you should be doing. Leading a healthier lifestyle is of utmost importance and here, apple cider vinegar plays the part of one of the many accessories that happen to add to the overall healthy outlook.

Improves heart health

It is a fact that heart attacks actually happen to be the most common cause of premature death across the world. There are many factors that lead to an increase or even a decreased risk of developing heart issues. He good thing, however, is that these risk factors mentioned here can easily be controlled by the consumption of vinegar.

The regular consumption of vinegar is known to decrease cholesterol and triglyceride levels among the many factors that cater to the increase in the risk. OF these factors, blood pressure is shown to have reduced upon the consumption of ACV.

ACV is a true miracle worker; however, it is always a good idea to have a word with your doctor prior to consuming this vinegar on a regular basis in order to rule out any underlying conditions that the vinegar might end up triggering.   

The post Top 4 health benefits of apple cider vinegar first appeared on Fit Foodies Mantra.

As big an issue the lack of weight loss is for a majority of people, the lack of weight gain can also be considered an issue for many people. Have a look at some of these foods that help one gain weight in the best way possible.

The best part about weight gain is that you literally have nothing to lose when experimenting with different kinds of food that help you gain weight. There are a ton of foods out there that help you gain weight quite efficiently, and by simply adding these to your daily diet, you can go a long way in gaining weight.

Rice:

This amazing low-costing carbohydrate source which can easily be found super conveniently is one of the best sources to help you gain weight in the right manner. This calorie-dense food can provide a person’s body with quite a high amount of both carbs and calories in just a single serving. As a result of this, you actually end up consuming more food.

This, in turn, helps increase your appetite and enable your stomach to take in more food, especially if you are someone who has a small appetite.

But always remember about portion control.

Too much of any food product can only cause adverse effects in the body if the consumption is not taken care of.

Starchy Foods

One of the best and safest ways to gain weight is by consuming foods that are high in starch. Things like potatoes, corn, oats, buckwheat, squash, etc are not only cost-effective but add a significant number of calories to your diet. The great thing about using these foods in your diet is that if you are someone who is looking to gain muscle as well, apart from gaining weight, then these foods help increase the glycogen levels too.

You see, considering that glycogen is the main fuel that helps people workout and participate in sports, this is a major plus for this food group without a doubt!

Whole-grain bread

Another amazing source of good carbs is whole grain bread. Simply by combining bread with high protein foods like eggs and cheese, you can actually make a great and nutritious meal for yourself with very little effort.

The good thing is that there are many options available in the market nowadays. From choosing things like oat bread to having the option to pick multigrain bread which has seeds in them, one can easily find their favorite choice from among the racks of the supermarket.

Cereal Bars

One of the best and healthiest on the go snacks, they are definite food products that even the best nutritionist will end up talking about. Most cereal bars essentially consist of carbs that are a combination of both fast and slow digesting carbohydrates making them quite an ideal choice for consumption prior to and even after training sessions.

Combining these cereal bars with yogurt, or even a protein shake will ensure that you consume a balanced meal filled with carbs, proteins, and minerals.

When it comes to the bottom line of things, one needs to remember that weight gain has a lot to do with consuming more calories than what is needed by the body. However, always remember to get these calories from healthy sources rather than from junk foods and the likes.

The post Top 4 foods to help you gain weight first appeared on Fit Foodies Mantra.

What goes into attending to a sting/bite?

The first thing you need to determine before you decide to provide first aid to the bite or sting area is what kind of insect has caused that particular sting or bite. Some of the most common insects that can be found during monsoons are mosquitos, bees and spiders.

Essentially the only reason that you feel the sting or bite is due to the fact that your body ends up reacting to the venom or proteins present in the saliva of the insect in question. There are many symptoms that can accompany a bite or a sting.

• Itching
• Pain
• Swelling
• Redness
• Burning sensation

In case of severe allergic reactions, there are a few symptoms that you will be able to observe.

• Breathing issues
• Nausea
• Vomiting
• Swelling of the face or neck.

So what should the first aid treatment include?

• If one is facing a sting, then the first thing that needs to be checked is whether the stinger of the insect is still attached to the bite area or not.
• If that is the case, then one needs to use a flattish object to help scrape the stinger off of the wound area. Do not think of using a tweezer as it might trigger stinger to release more venom into your skin.
• Post the removal of the stinger, clean wound site properly using soap and water
• If there are pain and swelling at the site of the bite, then use an ice pack to on the site to reduce it
• If you have calamine lotion at home, then apply it to the wound site. However, you can also apply a paste of baking soda and water throughout the course of the day.

However, if the case seems to be that of a severe allergic reaction, then it is always better to rush to a doctor or hospital nearest to your location as severe allergic reactions can prove to be quite dangerous. Always remember, it is better to be safe than sorry! Don’t let the fear of a few stings or bites ruin your chances of enjoying the monsoons though!

The post First Aid for bites and stings during monsoons first appeared on Fit Foodies Mantra.

You see gond katira is essentially is a product that is essentially produced by a shrub that is mostly found in the Middle East, Iraq and Iran. Sometimes these shrubs are also found in Western Asia. You see the bottom line of it is that the product is essentially a gum that is produced by a tree named Katira, hence the name!

Gond Katira also happens to be exceptionally great for the summers as it has tremendous amount of benefits for the body during the hot season. Here are some that will definitely make you feel like using this product in your daily diet without a doubt.

Gets Rid of Burning Sensation in Hands and Feet

Source: healthline

The chances of you suffering from burning sensation in both your hands and feet is something that many face during the hot and humid summer months. Well, we might just have found a solution or the same.

Well, to start with, add two spoon-fulls of gond katira in water and let it sit overnight. In the morning you will find that the water has become fluffy. Add sugar to this mixture if needed and drink it up. You can also add this mixture to curd to make it even more effective.

Preventable from Heat Strokes:

Source: brecorder

Each time any one of leaves the comfort of our air conditioned rooms in the heat of the summers, the fear that we have to face is the fact that we could very well end up suffering from a heat stroke on prolonged exposure to the sun.

Prior to stepping out of your house, it is advisable that you take the gel of gond katira every day after having soaked it overnight in water. The more regular you are with its intake, the more the chances of you being able to resist the heat wave and prevent potential heat strokes.

Migraine Prevention/Reduction:

Source: webmd

If you are someone who suffers from regular bouts of migraines, then gond katira might just be your ticket to helping you feel better during those times. In summers, take the gond katira with curd in the morning with curd regularly.

After regular consumption, you will come to know that the nausea that you feel during the migraine episodes pretty much goes away.

Other health benefits:

• Reduction of Internal Body Heat
• Reduces problems pertaining to digestion
• Also helps prevent stomach ulcers and pimples

So what do you guys think? Don’t you agree that this product is a brilliant thing to include in your daily summer diet because we sure do!      

The post Why Should You Eat Gond katira in Summers? first appeared on Fit Foodies Mantra.

Well, lucky for you, we do have a few tips and tricks up our sleeve that might help you achieve your healthiest version during the new year.

• Workout:

This might sound a little too obvious, but workouts might just be your best buddy right now. We understand that winters are essentially a lazy time for most people, but even if you are feeling particularly lazy, try to atleast squeeze in a 20-30 min workout routine.

You need not even go out to workout because there are so many of them that you can do from the comfort of your home itself.

• Fitness Trackers:

Image source: digitaltrends

Fitness trackers too might help you tremendously in achieving that healthy body that you have always craved for. Even the simplest of tasks like talking on the phone can be made healthier when you decide to take a stroll when doing it.

Such small things will let you achieve your daily goal of completing 10,000 steps in a day.

• Protein:

Another best friend you need to say yes to become healthier is proteins. The fact is that proteins leave you feeling fuller and more satisfied post heir consumption when compared to many other nutrients.

As a result of this, you will not end up over-indulging in your meals. Even if you are deciding to indulge in a snack, make sure that the snacks also contain protein in them.

• Hydrate:

Images source: dailyhunt

Keeping yourself hydrated is of the utmost importance. There is a reason why dieticians tell you to have atleast 2 liters of water everyday. You see, dehydration might just be your own worst enemy when you trying to lose weight and become healthier.

Dehydration ends up triggering a false in your body and makes you think that you might be hungry, when in truth, you are simply thirsty. Drink water and keep yourself hydrated to avoid any hunger pangs.

• Carbs are not the enemy:

You might have come across many articles and news pieces that state that going carb free is always the best option if you are trying to lose weight. However, this is not entirely true! The problem is that most of us do not know when to pull the reins on your carb consumption, and as a result, end up over indulging.

Carbs are truly not the enemy, but we need to make sure that we know the right amount that needs to be consumed and when it needs to be consumed. Timing and quantity are everything in this aspect.

• No meal skipping:

Image source: everydayhealth

You might be of the opinion that skipping meals might just make you look slimmer and help you lose weight quicker. But the thing that we often overlook is that when you skip a meal, you end up overindulging in the next meal you decide to have.

So essentially, there is no point of the skipped meal. Not only this, but skipping a meal also slowed down your metabolism considerably, thus leading to a lower fat burning capacity of the body.

I hope that you find a place and time to incorporate these tips and tricks in your New Year healthy body planner this time around, and are able to make out a significant difference when you enter the next year on a healthier and happier note!

The post Diet Tips to get you in shape for the New Year first appeared on Fit Foodies Mantra.

• Apple Cider Vinegar:

Image source: firstcrydn

Apple cider vinegar has a ton of natural antibacterial uses to say the least. Thanks to this, the vinegar has some brilliant infection-fighting properties too. The fact that it is acidic in nature helps the body break up the mucous in the throat, due to which there is irritation, and it helps in preventing bacteria from spreading.

You can make the best of this remedy by diluting about 1 or 2 tablespoons of Apple Cider Vinegar in a cup of water and then gargling using this solution. When repeated every hour, while consuming plenty of water in between, this solution can have some brilliant effects in curing your sore throat issues in a jiffy.

• Chamomile tea:

Image source: medicalnewstoday

Chamomile has been known to be an incredibly soothing tea, and has, since a long time, been used for many medical purposes, especially when it comes to helping with a sore throat. It boasts of plenty of anti-inflammatory, astringent and even antioxidant properties too.

Another brilliant use for chamomile is however, a slightly unexpected one. It has been found that by inhaling chamomile steam, you can literally elevate various symptoms of cold like headaches and a sore throat too. Drinking the tea too can have the same benefits while also stimulating the immune system to help you fight the infection.

• Honey and Ginger:

Image source: squarespace

Honey in itself has so many health benefits that it sometimes gets hard to count it on our fingers. It is no exception when it comes to treating a sore throat too. Ditch those cough suppressants and give honey a try to make that sore throat go away, especially during the night.

Apart from this honey is also a brilliant wound healer, which could also mean that it can heal sore throats quite effectively. A mix of honey and the juice of ginger is also one of the many remedies you can give a try at home itself.

• Salt Water:

Image source: leafdn

Gargling can literally be your best buddy when it comes to helping cure sore throats and salt water is no exception to the rule. Gargling with salt water helps wonderfully in soothing the throat and also effectively breaks down secretions.

Apart from this, the salt water also helps kill the bacteria that might be present in the throat. Half-teaspoon of salt in a glass full of warm water should ideally do the trick. Do this every 3-4 hours and see how it benefits you!

• Baking Soda:

  

Like salt, a gargle made out of baking soda and water is equally as effective as gargling with salt water if not more! When you decide to gargle with baking soda, you also end up killing the bacteria present in your throat and prevent the growth of fungi and yeast there.

A combination of baking soda and salt water can also prove to be more effective.

The winter is upon us, and taking any kind of preventive measure when it comes to maintaining your health throughout the season, is something you should definitely take care of. After all, prevention is always better than cure, isn’t it?

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