Food which can help you to get rid of depression and anxiety before your wedding

You are all involved in planning and arrangements for your big day. Too much work is still pending, you are missing your better half and you are counting days when both of you will be together for ever, . Well it is all part of the process and you are really taking care of everything but one thing which is not right here is the amount of stress you are putting in your head.

Getting stressed about a particular situation is not the solution anyways, along with that you are getting many negative effect on your body and skin. Eating healthy foods can help you fight anxiety and stress. That famous phrase “You become what you eat” makes a lot of sense. Your diet has a very important role in fighting depression. When feeling low you tend to eat more. Instead of eating without looking at the size of the plate try these high nutritional foods when experiencing a mood swing.

1.   Cashews-   These are rich source of Zinc. If your body has lower level of zinc it may cause anxiety. Since our body can’t store Zinc in any form, it is essential that zinc should be a part of your daily diet. Cashews can be good snacks, but in limited quantity as they are little high in calories.

2.   Walnuts

Walnuts are a plentiful source of Omega-3 fatty acids, which id popular for reducing stress and anxiety. Omega 3 is proven to be helpful in improving your overall brain’s health. It also reduces the chances of brain aging thus reduces the chances of memory loss.

Read more on http://www.neerajmehtabmx.com/stay-healthy/articles-2/

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

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Avoiding food allergies via alternatives.

Cow’s milk    

Cow’s milk is one of the common food allergies.  There could be two main reasons of this allergy. Either you are allergic to the sugar substance called Lactose in the milk or you are allergic to the protein (Whey, Casein) present in the milk.

Allergic Symptoms

• ·         Diarrhea.
• ·         Gas or cramps in the stomach.
• ·         Nausea or vomiting sensation.
• ·         Runny nose or nasal stuffiness.

Alternatives

Milk is considered as an instant fast food because of its nutrient rich nature. Calcium is one of the most important nutrients which you get by drinking milk. It is a good source of protein, calcium, Vitamin B, A, D, E, K and many more. Being allergic to milk it gets important to fulfill these nutrient requirements in the body by alternatives.

• ·         Leafy green veggies such as Broccoli, cabbage, turnip etc are a good source of calcium.
• ·         Salmon fish, sardines are also a good option for getting protein and Vitamins and other essential nutrients.
• ·         Eggs can be good alternatives as they are full of protein.
• ·         Almonds, Soya bean, sesame seeds are also calcium rich.

Eggs-

Eggs can cause allergy if you are sensitive to the protein found in egg white or egg yolk. When you eat egg, your internal system identifies the protein as a foreign substance and defense mechanism of the body releases chemicals to fight this foreign invader. This causes the allergic reaction.

Read more on http://www.neerajmehtabmx.com/avoiding-food-allergies-via-alternatives/

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

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Bullet proof Coffee

The combination of coffee’s caffeine with good quality fat may work as a good source of long lasting energy for you. This combined recipe of bulletproof coffee has been in fashion from a long time. Let’s have a look at the pros and cons of this much hyped energy booster. 

What are the health benefits of the bulletproof coffee?

• ·         It satisfies your hunger, It can be replaced with breakfast or with any other meal for that matter.
• ·         Very effective for instant energy
• ·         Bullet Proof Coffee is very beneficial for people, whose gastrointestinal (GI) tract is no longer working.
• ·         Drinking just one cup triggers the blood circulation rate because of caffeine in it which results in higher metabolism rate.
• ·         Added Saturated Fat and Medium chain triglycerides (MCTs) is the another source of energy.
• ·         For an Athlete or Exerciser it can be helpful, as MCT helps in preserving your muscle mass and increases the Bone Density.
• ·         Drinking Bullet Proof Coffee may improve your food absorption system.

Read more on http://www.neerajmehtabmx.com/bulletproof-coffee/

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

personal trainer salary

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Crisis management and sure shot ways to feel more upbeat with Yoga

Exercise is the best medicine to defeat depression. Regular exercising is the very effective way to fight depression. When you work out your body releases hormones such as Endorphins. When this hormone enters in your brain it evokes a feeling of positivity thus reduces the feeling of pain. This feel good factor can be obtained by any form of exercise. Now researchers have found that even just one bout of exercise can — even better than a cup of coffee — improve your mental focus and cognitive performance for any challenging task you face that day.

Read more on http://www.neerajmehtabmx.com/crisis-management-and-sure-shot-ways-to-feel-more-upbeat-with-yoga/

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

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Experts divided on whether gym thump is vital for a good pump

New Delhi: 

Noise annoys. Ask Umesh Sharma, a 48-year-old lawyer. After a stressful week, he wends his way to the gym every Saturday and Sunday, eager to let the tensions ease out of his being. But frequently, he returns home in an irritated mood. Blame the Punjabi music blaring at the gym in Greater Kailash. "I look forward to those two hours to be at peace and release my tensions, but the kind of music they play doesn't help me concentrate," he says.

And yet the same raucous music can impart a sweet note into the day's agenda for others. For management student Devina Anand, it is the distraction she needs from the aches and pains of exercise. Tuning her physique becomes easier with the booming beats. "Fast music encourages me to work harder and achieve my target," she says. "Faster the beat, better the tempo of my workout."

Choosing the middle path, Mayawi Vaishnav says that it's the lyrics, more than the music, that motivate. "Sometimes it's rock music that helps me reach my target. At other times, a song like 'Zinda' from Bhaag Milkha Bhaag injects energy into my workout," says the Delhi University student.

Clearly, gym goers - and many others too -- are a discordant lot when it comes to melodies on the treadmill. National Green Tribunal, for one, belongs to Sharma's choir, having recently identified the loud music in gyms located in residential areas as a source of "nuisance".

What is it about gym music that even fitness and medical experts are unable to deliver a unanimous verdict?

According to fitness therapist and nutritionist Neeraj Mehta, different exercising techniques require different genres of music. "You will prefer soothing tunes for yoga,

but quick-tempo trance or high-beat techno will be best for cardio. Weight training can be accompanied by pop, hip-hop, even rock," says Mehta.

The one consensus among experts is that music with faster beats is usually heard in the section where the people are working out to improve their general fitness or because exercising is in vogue. It is more subdued in that part of the gym where the professionals sweat out. "For them gym work is meditation in motion -- and any music, loud or soft, is a distraction," points out Mehta. Presumably, it is easier to let gym goers tune out from the debate, and find the rhythm that best works for them.

Read more on http://timesofindia.indiatimes.com/city/delhi/Experts-divided-on-whether-gym-thump-is-vital-for-a-good-pump/articleshow/50194150.cms

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

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For a body in balance

Have you ever felt that one of your biceps is bigger than the other? Or while admiring your marvellous packs and enormous chest in the mirror have you noticed that you have rounded shoulders? Or do you feel that you have an excessively arched back?

If any of these is true then you are facing muscle imbalances and you may have a bad posture, strength imbalance and bad movements. Muscle imbalances increase your odds of getting chronic pain and injury.

For example, if you have a desk job that requires long sitting hours then you are likely to use your mirror muscles such as chest and abs more. Not to forget that you are not doing anything to strengthen your opposing muscles, that is back muscles. Over time this may result in rounded shoulders and an excessively arched back. This imbalance is one of the main reasons of chronic back and neck pain.

Many exercisers also experience muscle imbalances when they ignore the biomechanics of the body. Our body is designed to move in a bio mechanic biomechanical way. Each movement that your body does requires a balance in the measure of force and strength between the primary and opposite sets of muscles that surround joints. This balance is important to keep the joint biomechanically mobilised, stabilised as well as pain-free.

Muscle imbalance means that a particular set of muscles is weaker than the muscles in the opposing side. Due to incorrect biomechanics, the stronger set dominates over time and the weaker set begins to lack strength. This overuse of one set of muscles greatly influences the power balance around the joints and interferes with the “bio mechanic movement”.

Take the example of quadriceps and hamstring muscles. Both these sets of muscles perform the task of balancing the knee joint. If any of the muscles begin to dominate then there would be an undue amount of stress on the knee joint. Your routine movements such as walking or running will get affected — something that you might not notice at first but could over time.

These imbalances can be cured as well as prevented if you incorporate BMXStrength technique in your exercise. The technique greatly focuses on moving your primary as well as opposing muscles during any movement. It involves the relaxed contraction of muscles so there is no chance of developing stiffness. When all your muscles are equally flexible and strong, the mobility and stability of the respective joints would be in their best shape.

As prevention

* Focus on correct posture and correct movements as per your biomechanics.

* You should learn to keep your body centrally balanced during any movement; this is one of the key ways to avoid injury and pain.

* Never compromise on your technique while lifting heavy weights.

As cure

* Train your weaker muscles individually. For instance, if you can lift 10 kg with one biceps but 7 kg with the other one, then gradually increase the weight intensity with the weaker bicep.

* Involve stretching in your routine to improve the flexibility in already stiff muscles.

It is important to incorporate bio mechanic movements in your routine life as well.

* You should learn to sit keeping our back straight.

* Never lock your knees while standing. Locking your knees is actually the hyperextension of the knee joint which leads to degeneration.

* Always walk keeping your body centrally balanced. Never drag your feet while walking.

* If you have a desk job then adjust the height of the chair so that you can sit with a relaxed and straight back. Walk or do stretches every hour to release stress from the back.

Read more on http://www.thehindu.com/features/magazine/neeraj-mehta-on-a-workout-to-achieve-a-body-in-balance/article7976507.ece

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

personal trainer salary

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Choosing food wisely in a restaurant/eatery when you are on a diet.

If you are following a healthy diet plan then restaurant or fast food joints may not sound a better option to grab a bite. However, sometimes you are left with no choice but to eat out. Well, eating out does not always mean that you are eating unhealthy. Fitness Expert and nutritionist Neeraj Mehta says eating in a restaurant which offers Spa cuisine can be a healthier choice as they will serve you much healthier options. Let’s look at the ways on how to make a healthy choice when eating out.

Explore the menu:

You should take time to read the menu. Most of the menu cards have the ingredients of the dishes printed as well so you can really choose, what matches your eating plan.

·       Read the menu carefully, every food joints/eaterys have some food products which may fit in your daily diet.

·       Go for alternatives such as instead of doughnuts, order toast, green sandwich etc.

·       Eggs may sound a better choice on the menu however, you might want to know the cholesterol content of these. As per the US department of Agriculture there is 186 mg of cholesterol in one large egg (mostly found in Yolk). The daily recommendation of cholesterol is equal or less than 300 mg. Do the math’s now !!!

·       Look for fruits juices in the menu, and have them without adding any extra flavor/sugar.

·       Most of the menu cards have plain salads, sauté green vegetables, fruit platter on their list.

·       There may be plenty of tempting options available for desserts but amongst them there would be some healthier options too such as Fruit yogurt, Fresh fruits. Ask your desert to be prepared in less sugar.

Watch your portions:
You will save a heavy amount of calories if you will watch your portion size while eating out.
·       Don’t get excited by the words like “Deluxe”, “Super”, “mega”, they all are different meanings of big. Bigger the portions, more the calories.
·       Order takers may entice you by lines as “would you like to take fries with this”, you can always say no.
·       “Value meals” are only valuable if you need that extra food. Ordering less will also cost less.
·       Sharing is fun. You can share your food with friend, this way you will half the calories and double the pleasure.

Trim your calories and then fat:

Understanding nutritional value of different food products is a good idea, as it will help you in keeping count of your calories.
·       Learn the nutritional value of high-fat foods, spot them and go easy on them.
·       When ordering salads, be strict with the dressing. You may be getting high amount of calories than the nutritional value.
·       If you have to go for fried food, then order the food which is prepared in vegetable oil. Vegetable oil is cholesterol free and high in polyunsaturated fat. Avoid the oil which is rich in trans and saturated fat.
·       Remove the crispy crust from the fried chicken as that part is empty calories. Grilled, skinless chicken is better option.
·       Ask your food to be prepared with low salt.

Beverages:

When eating out, Beverages can really help you in keeping up with your diet as well as fulfilling the nutritional need.
·       To start with, Fresh fruit juices are always a good choice.
·       Instead of carbonated drinks, complete your meal with milkshake.
·       Smoothies, made with fruits, juices, Yogurt can be handy.
·       When ordering coffee or tea, ask it to be prepared with low fat milk rather than cream. Creams are high on saturated fat.
·       Lemonade is ideal choice for starter drink and it is a thirst quencher.