"How to do Guide to prefect Intermittent Fasting with ease"

Lose Weight without Exercise:

Lose Weight without Exercise:

Factoid – When you lose weight without exercise, you lose both muscle and fat, but when you gain weight without exercise, you gain only fat. It’s much easier to gain fat weight, than it is to gain weight.

Dieting or fasting would seem to be the quickest way to lose fat. But for every pound you lose, 60% of muscle and only 40% is fat, so this is not a good idea for losing the weight.

This is the formula to cut down your fat without sacrificing muscle tissue:-

-          Continue to eat a sufficient amount of protein (at least 1/1.5 gram of protein per kilogram body weight).

-          Eat low fat – about 20% of your total daily calories intake.

-          Reduce carbohydrates as far as possible.

-          Try to do 45 minutes of aerobic training 2-3 times a week followed by strength training for 2-3 days a week.

by

Neeraj Mehta (PhD.)

Avocado- Benefits and Recipes

Avocado- Benefits and Recipes

For those who don’t what these orange- yellow berries in the shape of a pear; it is a tree’s fruit which is a large berry as per botany with a single seed. Avocado is the only fruit that offers 20 different vitamins and minerals with a lot of good moo saturated fats. Although most of the fruits contain carbohydrates but Avocado is the only fruit that is high on healthy fats.
Let’s talk about the health benefits of this unique fruit. Talking about the nutritional benefits. They aren’t just high on healthy fats but at the same time a very good source of fiber. 1 Avocado a day fulfils 36% of the required Vitamin K in a day and 20% each of vitamin B5 required in a day to cut carbohydrates, vitamin B6, vitamin C, and potassium. Surprisingly two times the potassium from a Banana.
Avocado, as said above is among the very few fruits available that contain healthy fats. Which in simple words mean a healthy heart with balanced cholesterol levels therefore reduces the risk of heart attack. Although, a healthy diet comprising of fruits and vegetables are associated with a lower risk of life style related issues however, Avocados also reduces the risk of obesity and excess sugar levels.
Healthy vision s another benefit of Avocados since they contain lutein zeaxanthin which are concentrated in the eye tissues. Therefore, avocados provide antioxidant covering to reduce the damage of tissues as well as protection from UV rays. Also, since the mono-saturated acids support the absorption of fat soluble antioxidants, it reduces the age-related loss of vision as well.
Relieve Symptoms of Arthritis- as per different studies, it has been observed that the remains from avocado and soybean oil can reduce symptoms of arthritis of the bones, called osteoarthritis

References/ web links:

Avocado Recipes: 49 Delicious and Healthy Meals (Besides Guac ...
greatist.com/health/39-deliciously-unexpected-healthy-avocado-recipes

Healthy Avocado Recipes - Health.com
www.health.com › Food

12 Proven Health Benefits of Avocado - Authority Nutrition
https://authoritynutrition.com/12-proven-benefits-of-avocado/

Avocado Lunch Ideas to Decrease Belly Fat | POPSUGAR Fitness
www.popsugar.com › Fitness › Healthy Lunches

Quick and Easy Avocado Recipes | Fresh Hass Avocado Recipes
https://www.avocadocentral.com/avocado-recipes/quick-and-easy-avocado-recipes

Everything You Need to Know About Avocados - WebMD
www.webmd.com/food-recipes/all-about-avocados

25 Things You Can Do With Avocado | Prevention
www.prevention.com/food/cook/25-healthy-avocado-recipes

10 Avocado Recipes for Weight Loss | Eat This Not That
www.eatthis.com/10-avocado-recipes-weight-loss

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta

• Fitness Expert Neeraj Mehta

• Fitness Trainer course in India

• Fitness study in India

• Recognized Academy for fitness trainer course in India

• Personal Trainer Course certification,

• GFFI Fitness Trainer Course,

• Pilates Trainer certification,

• Sports Nutritionist,

•  Diet and Nutrition Specialist,

• Aerobic Trainer Course,

• Dr. Neeraj Mehta

• Neeraj Mehta (PhD)

• Gffi  Fitness Academy

• Fitness Trainer Course in Delhi

• Aerobic Trainer Course in India

Neeraj Mehta (PhD)
Alternative Medicine and Human Bio mechanics
Fitness Therapist & Nutritionist
Contact: +91-9811309667, +91-9810111018

Milky Way – Cow/Buffalo milk- whole milk or skim milk Milky Way

Milky Way – Cow/Buffalo milk- whole milk or skim milk
Milky Way

Cow/Buffalo milk- whole milk or skim milk? soy milk, almond milk, coconut milk, rice milk
Cow/Buffalo milk, whole milk, Skim milk, Soy milk, Almond milk, coconut or Rice milk- it is difficult and confusing at the same time to decide the right type of milk from an individual to individual. Well, that was really simple having 2 glasses of milk everyday as kids and our moms telling us it will make us stronger and healthier.
Yes, dairy is an important food and great source of protein and calcium but there is a range of non-dairy milk as well that makes the list longer and thereby confusing us further.
Let us better understand cow’s milk and other alternatives available in the market.
Cow’s Milk- Whole milk or Skim milk?
The lactose in cow’s milk gives approximately 8 gms of protein from One glass full of milk and plenty of Calcium & Vitamin D. It is also rich in carbohydrates. Unless you are allergic to lactose and dairy products; cow’s milk is highly recommended. Now comes the question of what kind of cow’s milk- Whole or Skim? This, completely depends of the individual’s health condition and of course taste. If you are diabetic or suffering from any heart disease then, skin is recommended because the fat that occurs in dairy is higher in saturated fat, which can lead to cardiovascular disease.
Whereas, if you enjoy a healthy life and like the taste and feeling of over filling from whole milk then go for it.
Soy Milk
Soy Millk is the closest milk in term of the nutrition value among the other non-dairy alternatives that are available in the market. One glass of soy milk contains a little less gms of protein as compared to cow’s milk. (7 gms against 8 gms in cow milk). Since the soy milk is made up of soy beans, it provides with multiple healthy fats, and is fortified with calcium.
Soy milk if highly recommended if you are vegan (people who don’t consume dairy products) or those who are allergic to lactose.
Almond Milk
Almond milk is a rich source of healthy fats and is a good substitute if you are allergic to lactose and taste of soy. Having said that, almond milk is very low in protein and if you are looking for a similar nutritional value, then almond milk isn’t the right choice.
Coconut Milk
Coconut milk is a liquid that is found inside the mature coconuts, stored within the coconut meat. There is a difference in coconut water and milk. It is actually the coconut water that matures and turn into coconut milk.
Coconut milk comes with a lot of nutritional values which not just build the immune system of the body but also prevents heart diseases and improves blood pressure.
Rice Milk
Rice milk is not among the other alternatives available as firstly this has no protein value. It contains healthy fats and is usually fortified with 30-40% of one’s daily value of calcium. Rice milk is usually recommended to someone who has some serious food allergies and cannot consume dairy, soy or nuts.

References/ web links:

The new milky way
https://www.telegraphindia.com/1140119/jsp/graphiti/17782776.jsp

Global Dairy Industry - The Milky Way - PR Newswire
www.prnewswire.com/news.../global-dairy-industry---the-milky-way-271782401.htm...

The Milky Way: A whole galaxy of benefits - Complete Wellbeing
https://completewellbeing.com › Articles

Amul, Nestle, Mother Dairy, Tru & Danone: Which Milk Tastes the Best ...
food.ndtv.com › Reviews

Cow's milk - Wikipedia
https://en.wikipedia.org/wiki/MilK

Milk is a pale liquid produced by the mammary glands of mammals. It is the primary source of .... Whole milk, butter and cream have high levels of saturated fat. ... The largest producer and consumer of cattle and buffalo milk in the world is India. .... Pasteurization was originally used as a way of preventing wine and beer from ...
www.marketresearch.com/product/sample-8314536.pdf

Global Dairy Industry: The Milky Way.
www.indiainfoline.com/.../economics-for-everyone-milky-way-115120700349_1.ht...

How to transport and store farm-fresh raw milk - We Want Organic Food
wewantorganicfood.com › Liquid Health

Britannica Concise Encyclopedia - Page 1257 - Google Books Result
https://books.google.co.in/books?isbn=1593394926

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta

• Fitness Expert Neeraj Mehta

• Fitness Trainer course in India

• Fitness study in India

• Recognized Academy for fitness trainer course in India

• Personal Trainer Course certification,

• GFFI Fitness Trainer Course,

• Pilates Trainer certification,

• Sports Nutritionist,

•  Diet and Nutrition Specialist,

• Aerobic Trainer Course,

• Dr. Neeraj Mehta

• Neeraj Mehta (PhD)

• Gffi  Fitness Academy

• Fitness Trainer Course in Delhi

• Aerobic Trainer Course in India

Neeraj Mehta (PhD)
Alternative Medicine and Human Bio mechanics
Fitness Therapist & Nutritionist
Contact: +91-9811309667, +91-9810111018

5 int'l workouts we should bring home this year

5 int'l workouts we should bring home this year

DNA CORRESPONDENT | Mon, 2 Jan 2017-07:35am , DNA

(Suggested by International Fitness Therapist Neeraj Mehta)

After nursing the hangover from New Year's Eve, and bringing in January 1 lazying around on a Sunday, it's time to put into action the New Year resolutions. How about you make that list more by pledging allegiance to try out some of these fitness methods considered as the holy grail of good health around the world.

Bossaball: Spain

If a combination of volleyball, football and capoeira wasn't crazy enough, the the court on which Bossaball is played happens to be made of trampolines. Played between two teams, there are no rules when it comes to touching the ball unlike any other sport (Players can touch the ball with any body part). The game is played to some fabulous music. And the game's referees? They are trained samba dancers. Celebrity fitness expert Neeraj Mehta feels this is one workout that could catch our fancy in India. "Bossaball is an effective full body workout. While it's not easy, it could be a fun way to increase fitness levels."...................................

read the complete article on link below

http://www.dnaindia.com/health/report-5-int-l-workouts-we-should-bring-home-this-year-2288439

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta

• Fitness Expert Neeraj Mehta

• Fitness Trainer course in India

• Fitness study in India

• Recognized Academy for fitness trainer course in India

• Personal Trainer Course certification,

• GFFI Fitness Trainer Course,

• Pilates Trainer certification,

• Sports Nutritionist,

•  Diet and Nutrition Specialist,

• Aerobic Trainer Course,

• Dr. Neeraj Mehta

• Neeraj Mehta (PhD)

• Gffi  Fitness Academy

• Fitness Trainer Course in Delhi

• Aerobic Trainer Course in India

The next generation will say a complete ‘No’ to Sodas !

The next generation will say a complete ‘No’ to Sodas !
(Referred by International Fitness Therapist Neeraj Mehta)

Sodas have since long dominated the food tables of the Americans and the process of globalization and liberalization, post 90s, aerated drinks became a favorite part of the food habits of the entire world. The indigenous drinks like limewater, mocktailsof the coastal areas, sherbets of the Middle East took a backseat and youth and elders alike became fond of the sweetened black water loaded with compressed gas.
Awareness took Charge !

As the society evolved and the hangover of the junk food dropped down, while gaining insight on the reasons of increasing health issues, people gained awareness about the ill effects of sodas and their linkage with obesity and heart diseases.
In 2012, NYC Mayor Michael Bloomberg banned all sugar beverages, but the ban was later rejected by the final court, but, the initiative did ignite a debate over soda consumption. Schools and hospitals across the U.S. began banning sugary drinks in cafeterias and vending machines.
Ill-Effects on children and Teens
Teenagers and children being the most vulnerable victims of bad food habits happened to consume a lot cola.
According to the CDC survey, in 2015:
•20 percent of students reported drinking a sugar-sweetened beverage one or more times per day during the previous week, down from 27 percent in 2013 and 34 percent in 2007.
•26 percent of teens said they had not consumed any sugary soda at all in the previous seven days, up from 22 percent in 2013 and about 19 percent in 2007.

Changing Trends
With the increasing activism on improving food habits and health and widespread increase in spreading Vegetarianism and Values of yoga, aerated drinks seem to have taken a back seat.
In today’s time where everyone wants to look good and wants to assert on their longevity, people have really become aware of what they are feeding to their bodies. Everyone-males and females alike wants to have slithering toned body and sugary drinks surely are not an answer to that, we see restaurants offering more and more vegan food and fluids that are detoxifying for the body and everyone seems to like.
Health being a good reason for the consumption of lemonades, green teas and antioxidant rich drinks, another reason that continues to inspire people to give up on Colas, is the variety and diversity of taste that healthy, indigenous drinks offer to our taste buds. Everyone surely enjoys that experience. With the growing need for novelty in our lives, healthy drinks appeal to the masses more than just sweetened black water.

References/ web links:

The 8 Magic Steps to Becoming a Next Generation Pop Icon | E! News

www.eonline.com/news/.../the-8-magic-steps-to-becoming-a-next-generation-pop-ico...New band of the week: Sløtface (No 133) – perky pop with a feminist ...

Goodbye, Big Soda: New York Becomes First City to Ban Large-Sized ...

healthland.time.com/.../goodbye-big-soda-new-york-becomes-first-city-to-ban-large-s...

Pepsi's Stubborn Soda hits US shelves: heralding 'the next generation ...

www.beveragedaily.com/Manufacturers/PepsiCo-Stubborn-Soda-hits-US-shelves

Candy Crush Soda Saga | Facebook

https://www.facebook.com/CandyCrushSodaSaga

As Boomers Retire, Mom-and-Pop Businesses Convert to Co-ops to ...

www.yesmagazine.org/.../as-boomers-retire-mom-and-pop-businesses-convert-to-co-..

Telecommunications Essentials, The Complete Global Source, 2/E

https://books.google.co.in/books?isbn=8131711927

Slam Dunks and No-Brainers: Language in Your Life, the Media, ...

https://books.google.co.in/books?isbn=0307264327

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta

• Fitness Expert Neeraj Mehta

• Fitness Trainer course in India

• Fitness study in India

• Recognized Academy for fitness trainer course in India

• Personal Trainer Course certification,

• GFFI Fitness Trainer Course,

• Pilates Trainer certification,

• Sports Nutritionist,

•  Diet and Nutrition Specialist,

• Aerobic Trainer Course,

• Dr. Neeraj Mehta

• Neeraj Mehta (PhD)

• Gffi  Fitness Academy

• Fitness Trainer Course in Delhi

• Aerobic Trainer Course in India

Whether to do Cardio daily or not?

Whether to do Cardio daily or not?

(Referred by International Fitness Therapist Neeraj Mehta)

Cardio exercises are extremely beneficial when done on a daily basis. It can lead to a plethora of health benefits like weight loss, fighting obesity, staying healthy, causing hormones to function properly. But research shows that excessive cardio can also be damaging to the body. The amount of exercise has to be moderated according to every individual’s body.

Cardio is basically any movement that gets the heart rate up and causes an increased circulation of blood through the body. Most individuals use cardio exercise to burn fat as it burns lot of calories. Due to fast movement the body has an increased need for energy and that results in burning of calories and hence fat loss.

Benefits ofCardio:

It has numerous benefits like improved heart health, increased metabolism, improved hormonal profile. It also gives a boost to the immunity of the body. Besides, these exercises also help to regulate the condition of diabetes.

Cardio can be bad for the health

Excessive cardiovascular exercise can have ill effects for the health too. Many professionals who are into physical training profession often experience this. Dancers, athletes, other sports professionals often end up overtraining their body which can lead to burn out of muscles and eventually muscle loss over a time period. But for them, it is like an occupational hazard. Since their profession demands that kind of training, they often go through such stages. With the help of health and fitness professionals, these problems can be overcome.

Even for those of you are not physical training professions, but need to work out to stay fit, which is absolutely essential, this thing might turn out to be true. The answer to the query lies in giving rest to your body.

Taking a day off!

Regular exercises demand proper rest and good amount of sleep. All of us have different body demands. We have to understand our bodies and figure out how much the body can endure. With gradual practice the endurance of the body can increase and then one can go on doing higher levels of cardiovascular exercises.

When we exercise the tissues in our body undergo stress and break. In order to heal them to do more in the following days the body needs to rest and that can be done by taking a day or two off. In that way, one can get better results and move progressively towards the physique and fitness that one is seeking.

References/ web links:

Fat Loss Fouls: 4 Cardio Mistakes You Might Be Making

www.bodybuilding.com/fun/fat-loss-fouls-4-cardio-mistakes.html

Ask The Ripped Dude: How Much Cardio Is Too Much?

www.bodybuilding.com/fun/ask-the-ripped-dude-how-much-cardio-is-too-much.html

How Much Cardio You Should Do and How Much Is Too Much ...

https://www.muscleforlife.com/how-much-cardio/

Can You Do Cardio Exercise Every Day? 

www.livestrong.com › Sports and Fitness

Is It Better to Do Cardio or Strength Training First? - Daily Burn

dailyburn.com/life/fitness/cardio-after-lifting-strength-training/

Is It Bad to Do the Same Cardio or Strength Workout Everyday ... - Shape

www.shape.com/fitness/workouts/it-bad-do-same-workout-every-day

Cardio Myths That Can Cause Weight Gain | Shape Magazine

www.shape.com/fitness/workouts/8-cardio-myths-are-making-you-fat

How Much Cardio Should I Do To Lose Weight? How Much Is Too ...

www.aworkoutroutine.com/how-much-cardio/

The 10 Worst Cardio Crimes | SparkPeople

www.sparkpeople.com/blog/blog.asp?post=the_10_most_common_cardio...

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta

• Fitness Expert Neeraj Mehta

• Fitness Trainer course in India

• Fitness study in India

• Recognized Academy for fitness trainer course in India

• Personal Trainer Course certification,

• GFFI Fitness Trainer Course,

• Pilates Trainer certification,

• Sports Nutritionist,

•  Diet and Nutrition Specialist,

• Aerobic Trainer Course,

• Dr. Neeraj Mehta

• Neeraj Mehta (PhD)

• Gffi  Fitness Academy

• Fitness Trainer Course in Delhi

• Aerobic Trainer Course in India