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WEIGHT LOSS DIET PLAN

By | March 28th, 2016 | LEAVE A COMMENT

 

We are giving below the contours of a quick weight loss plan which you can adopt and adapt to achieve fast and quick weight loss. By fast and quick we mean within 30 days to 90 days only; and that too most of it will be body fat.

DURATION

This diet plan is to be followed for a period of thirty days going up to a maximum of ninety days. However, if you are losing a lot of weight fast, then please revert to your regular diet.

You can also do this plan as one month on and two months off. Do this for 2 cycles or a maximum of six months for adequate, healthy and gentle weight loss.

WATCH OUT FOR

Before we commence on this plan, do take care of the following:

  • You should not have any illnesses, diseases or low immunity problems.
  • You should not be pregnant.
  • Your cholesterol, sugar and blood pressure should be normal.
  • You should not be on any medication.
  • You should be in general good health and should be an adult.

DO’S AND DONT’S

  1. Please ensure you have regular sleeping habits. If not, then please rectify before you start this plan.
  2. Sleep for seven to eight hours a day for sure.
  3. Have some form of exercise, If you do not have then at least start walking regularly. A brisk walk is recommended if you are already not doing any form of exercise.
  4. Avoid late nights and partying (not even once a week).

WHAT TO EXPECT

When you follow this plan, especially combined with exercise; a few things may happen. This does not happen for everyone but can occur in some cases. However, it is nothing to worry about.

  1. Initially, you may find less or little impact for even fifteen days. Do not give up.
  2. Some individuals may experience light loose motions for two to three days. This happens as the body is ‘detoxing’ and cleansing the system.
  3. Once weight loss commences, some very few individuals may experience light fever or flu like symptoms. Rest at this time as the body metabolism undergoes some change.
  4. In a week or two of this diet, you will start feeling very fresh and energetic and be able to do more work. You will feel more lively too.
  5. Weight loss may vary depending on your existing weight, body fat levels and exercise or activity levels.

FOOD RELATED GUIDELINES

The following are some dietary guidelines to keep in mind when you try this diet plan:

  1. Strictly stop all sugar, sweets, desserts, ice creams and sugar free substitutes.
  2. Avoid all processed food, fried food and packaged foods.
  3. Stop all refined flour or maida.
  4. Zero junk food.
  5. Strictly no alcohol for the entire duration. Not even one small drink.
  6. Strictly no fruit juices or soft drinks (not even the zero calorie ones).
  7. Eat whenever you are hungry. We will see below, what you can eat.

YOUR DIET PLAN GUIDELINES

Now we come to the actual contours of the diet plan. This is a variation of a ketogenic diet plan which can be too intense for many. This plan balances well and ensures adequate nutrition balance. So lets dive into it:

  1. Breakfast should be freshly made and consist of high fiber grains or millets, with a large glass of cow’s milk. This could be poha, upma, daliya, oats, bajra, ragi, idli, dosa, chilla, etc.
  2. You may also have eggs with the yellow, but no bread.
  3. With breakfast, have a teaspoon of organic coconut oil.
  4. Make sure you have breakfast within a maximum of an hour of waking up. The earlier the better.
  5. Mid morning snack will be a handful of nuts and a seasonal fruit. You may have a green tea with it if you want. Alternatively, you can have two cooked egg whites made in butter.
  6. If you are hungry before lunch, have fresh coconut water or a glass of buttermilk (chhaas)
  7. For lunch have only lightly cooked green leafy vegetables with paneer or chicken (if you are non-veg). If you do not have paneer or chicken, you may add cheese to the dish. You can cook the vegetables, paneer or chicken in butter, cow’s ghee or peanut oil or sesame oil. Use less masalas and condiments.
  8. With lunch have a watered down chhaas or a soup.
  9. You may feel hungry after a couple of hours again. Have a fruit, coconut water, some paneer or two egg whites.
  10. Have a small evening snack consisting of some chana (roasted gram) OR citrus fruits with a teaspoon of coconut oil and a green tea.
  11. Dinner will be the same as lunch. A soup with green leafy vegetables and paneer, chicken or cheese cooked in oil, ghee or butter.
  12. If hungry before bed, have a warm cup of cow’s milk.

Now try this plan and get explosive fat loss. This diet has been found to give rapid and powerful weight loss. The best part is that, it cuts down body fat much more than muscle or water. So what are you waiting for? Go for it.

Do let us know if you want a customized diet plan. 

SLEEP WELL BE HEALTHY

By | March 25th, 2016 | LEAVE A COMMENT

 

SLEEP BECOMING A GLOBAL CHALLENGE

There are various researches being conducted on sleep and sleep quality across the world. There are many different types of studies which have been done across age groups, categories and races. Without getting into too many of these details, the following are the common conclusions which have been reached:

  • The average amount of time people sleep is reducing every decade. People were sleeping on an average eight to nine hours a day, a couple of decades ago. This has now come down to an average of seven hours and in many cases, it is less than seven hours.
  • Late sleeping is the major culprit. With access to televisions, electronic media and the internet, people are sleeping later. This is across categories.
  • Working long hours and traveling for work leads to sleeping shorter hours.
  • Resting or taking a nap in the afternoon is essential for rest and health. This is a casualty in the modern world as anyone who rests in the afternoon is branded as lazy. Plus we have made an insular morning to evening work culture which hampers sleep.
  • Sleep quality is another problems with a large chunk of the population not getting sound sleep. Not having sound sleep does not mean having dreams. Dreams are a mechanism to allow us to function properly and prevent us from going mad. Sound sleep means uninterrupted sleep or sleep where the breathing is normal. An increasing number of people are getting problems like intermittent sleep, getting up frequently at night and sleep apnea.

WHAT ARE THE IMPLICATIONS OF INCORRECT SLEEP?

One may well ask what is the importance of sleep. This is especially when less sleep and more work is glorified in today’s life especially, in corporate cultures across the world. People seem to be taking pride in not sleeping or sleeping very less and think it is a virtue. However, this is the biggest sin one can inflict on one’s self. The following are the reasons why adequate and restful sleep is required:

  • The time of the day and the production of hormones are correlated. When rest and sleep hormones are released after sunset and we remain awake, it impairs health. Similarly , activity related hormones start getting secreted before sunrise. That is the time to take advantage of the same.
  • When we sleep, there are are rest and recovery hormones which are released and require time to do their work. Seven to nine hours is the suggested duration based on the individual. If we cut short this process, rejuvenation of cells and repair of the body is impacted causing faster ageing.
  • A deep and restful sleep enables healthy enactment of dreams which is essential for mental health.
  • Lack of sleep or poor quality of sleep has been linked to many diseases.
  • Weight gain or not achieving weight loss is one of the major outcomes of poor sleep.

CAUSES OF POOR SLEEP

There are many causes of poor sleep and some of the key ones can be summarized below:

  • Staying awake beyond 10.00 p.m.
  • Getting up late.
  • Stress
  • Working for long hours or for irregular hours
  • Lack of hobbies and recreation
  • Lack of exercise
  • Eating heavy foods and eating late at night.

However, all of these are easily fixed. Let us look at the solutions to better sleep without resorting to medications or machines:

STEPS TO IMPROVE SLEEP QUALITY

Sleep can be managed well with the following:

  1. Sleep early, preferably by 10.00 p.m. When you do this, you will find you automatically get up early.
  2. Avoid watching television, playing online games or being on the internet at least fifteen minutes prior to bed time. Sleep is also an activity which requires preparation. So prepare to sleep.
  3. There should be a gap of at least two to three hours between bed time and your last major meal. If you are very hungry you may have a small fruit or a cup of milk before going to bed.
  4. Practice the following pranayama daily on your bed and then drop off to sleep.

For a proper sleep management program which can help you sleep long and better in just ninety days, CLICK HERE 

YOGA TO CURE PCOS

By | March 17th, 2016 | LEAVE A COMMENT

 

Background to pcos

PCOS is also known as PCOD and is rapidly becoming a fairly major health issue for an increasing number of women. There are different levels of severity and it is not too serious or fatal. The causes are not known as to why this occurs. However, there is an increasing body of research which is pointing to the fact that stress plays a major cause in triggering this condition.

Many a times, stress is deep rooted and not too obvious. So we may think we are not stressed. However, it has become part of our lives and we do not even realize it till it is too late.

causes of pcos

Apart from stress, there are other possible causes for PCOS which are not too clear.

One of the main cause of PCOS is our polluted food and drinks. Everything today has plastic, hormones, chemicals, preservatives and pesticides. This brings about changes in the body and one of the major manifestations is PCOS.

It is assumed that there could be a genetic link. However, this is fairly nebulous. But popular belief states that if your mother or sister has PCOS then you are more likely to get it.

One another reason for PCOS is hormonal imbalances especially an excess of androgen. Androgen is produced in small quantities in women but an excess could cause problems. Excess of androgen is linked to either excess insulin, an insulin / glucose imbalance or external intake of hormones to be found in food and drinks (without our knowledge as pointed out earlier).

Since this is a women centric condition (it would be incorrect to call it a disease), very little of it is spoken about openly. This itself causes a lot of myths and misconceptions and many a times, women are not even aware of the symptoms.

misuse of pcos

Even though PCOS is becoming a health challenge, there is a lot of misuse of this condition by women themselves. Most women do not even get tested, read the symptoms online and justify their health or behavior saying it is PCOS. It avoids a lot of difficult conversations and personal effort especially if you have mood swings, are irritable or putting on weight. This is also now a leading excuse even when there is no PCOS or any other problem. In short, it is a nice and effective argument winner or conversation stopper.

symptoms of pcos

PCOS has certain symptoms. However, it is not essential to have all the symptoms. There could be one or more and in varying degrees only. However, if there are any prolonged symptoms, it is important to see a doctor. Some of the key symptoms are:

–          Periods becoming irregular and in extreme cases periods do not occur at all

–          There is some difficulty in conceiving and getting pregnant due to ovulation failure

–          There may or may not be excessive or sudden increased hair growth on different parts of the body

–          Weight gain is one of the most prominent features of PCOS

–          Hair loss or thinning of hair could be a problem. However, this is difficult to figure out as hair loss has so many other causes.

–          Increase in the oiliness of complexion and regular acne or pimples if you have crossed your teens and twenties.

treatment of pcos

The best possible treatment for PCOS has been found to be exercise, diet, lifestyle changes and stress management. However, if the degree is more severe or prolonged, a doctor may recommend different types of medicines. Some help regulate insulin or blood sugar. Some help to reduce androgen and yet others promote periods or ovulation.

In extreme but rare cases, surgery may be recommended to puncture a part of the ovary and send through an electric current. This destroys a small part of the affected part to promote ovulation, periods and reduce excess production of male hormones. However, this is a short term approach and advised for women who want to conceive.

We shall look at the first option for PCOS which is actually about regulating your lifestyle. Specifically, we shall be talking about the role of Yoga in managing or reversing PCOS.

benefits of yoga in pcos

Yoga brings about many benefits in PCOS. Some of the proven and important ones are:

–          Dramatic reduction in stress levels

–          Reduction in blood sugar levels

–          Normalization of the insulin/sugar levels (known as I/G Level)

–          Stimulating the adrenal glands and getting them to function properly

–          Regulation of hormones and correct production in required quantities

–          Removing co-morbid conditions like cholesterol and high blood pressure

–          Regulation of the thyroid and thyroid function which helps reduce weight

–          Lowering of body fat levels to normal and natural levels

All of this leads us to some great benefits and PCOS can be managed with minor medication and also eradicate it totally over a period of time.

yoga for curing pcos

Having seen the benefits of yoga for PCOS and curing it, it is important to start practicing something. To get you started with a few minutes a day, view and follow the links below for free for a month.

https://www.youtube.com/watch?v=lHmyhRXXvTc

https://www.youtube.com/watch?v=diwXIZ2O4VU

https://www.youtube.com/watch?v=ttqyOw9xgCk

Once you are used to these simple practices, you should ideally take a proper Yoga for PCOS program which is available on this link:

http://www.wellzee.com/yoga-program-details/yoga-for-pcos

 

INTERNATIONAL WOMAN’S DAY

By | March 6th, 2016 | LEAVE A COMMENT

 

Background for Woman’s Day

The World over and for many centuries, women have had to bear the brunt of a large part of all problems. There are multiple roles women play and have always shouldered much more responsibility than men. There are also some physiological differences and more importantly; physical, social and mental problems let loose on them by a primarily patriarchal and male dominated society. Given a lot of these challenges, women still play the leading role in maintaining societies and families. In fact, contrary to popular belief, most women in South Asian Countries and Africa do more physical work and are the sole bread earners for the family. There are many parts of India, where the men just while away their time and women actually run the house.

Problems Faced By Women

Due to a lot of these historical and warped religious reasons and beliefs, women actually face a lot of problems. Some of them are:

  1. Earning a living and managing a house
  2. Rearing and raising children
  3. Managing family security
  4. They bear the brunt of violence, wars and diseases
  5. Rapes, torture and more
  6. Female infanticide
  7. Genital mutilations
  8. Various other social pressures
  9. Keeping women uneducated
  10. Physical ailments which men do not get like PCOS or PCOD, menstrual problems, sex related incontinence, weight loss or weight gain problems, metabolic changes, menopause and more.
  11. Most of these lead to a lot of stress in women and cause diseases like breast cancer, cardiac problems, diabetes, high blood pressure, thyroid problems, orthopedic problems and much more.

It is therefore, important to take care of all women in all age groups if we are to have a healthy society which is mentally and physically secure, free and strong. Towards this end, there are a lot of people who are working and contributing.

However, the onus is on women themselves to take care of their health and well being more than anyone else. There are just three steps to this. If we take care of these, then most of the problems get taken care of. The three steps are as follows:

Diet And Nutrition

Diet and nutrition is not about diet plans and weight loss programs. It is about eating healthy and balanced meals at all times such that you get all the essential nutrients. The nutrient requirements are slightly different for young, growing women, women in child bearing age and for women after menopause. Nutrition also helps to prevent and manage breast cancer and other serious problems.

To find out the best balance diet plans for women, you will require some online diet consultation or plans. Opt for them from wellzee.

Stress Management

Stress management is the core area for all women today. If you manage stress well then everything gets taken care of. You will find the best stress management technique on the youtube link given below. In case you want a complete stress management program, then you can get one on this link.

Exercise And Yoga

The third most important aspect for women’s health and well being is to be physically active and fit. Physically active does not necessarily mean a lot of exercise at a gymnasium or strength training. There are many ways to remain active and fit. This can be done in any one of the following ways:

Check out the link below for a quick and simple online yoga asana program without any payment.

In case you need a proper extended online yoga program and guidance then feel free to write to us or take one of our yoga programs for women.

YOGA FOR DIABETES AWARENESS DAY

By | March 3rd, 2016 | LEAVE A COMMENT

 

Diabetes Background

The World over, Diabetes is becoming a major challenge. This is especially true in USA, India, South Asia and some Mediterranean countries. Diabetes is no longer restricted to those who have a genetic predisposition. It is now a full fledged ‘lifestyle disease’ and can happen to anyone even if you do not have it in your genes. Given the upcoming American Diabetes Awareness Day, it is important to know the causes for Diabetes, which has also been known as ‘madhumeha’ in ancient Indian texts.

Causes For Diabetes

Diabetes is not linked to your weight at all. Even thin people can get diabetes. Apart from genetics, there are many reasons for Diabetes. Some of them have been listed below:

  • Incorrect eating and sleeping habits and overeating.
  • Lack of physical activity and exercise of some form.
  • Air pollution is now established as a major cause which can cause metabolic changes and cause diabetes.
  • Pollutants and hormones in foods, especially in processed non-vegetarian foods and vegetables grown using chemicals.
  • Combining certain food groups causes diabetes. A prime example is combining beef or red meat with diary products, milk or yogurt.
  • Stress is a major game changer and can cause blood sugar imbalances.
  • Alcohol even in moderation and substance abuse cause insulin imbalances.

Why Worry About Diabetes

Diabetes by itself is not a disease in that sense. It is actually a symptom that the there is an imbalance created in the body. There is something which has gone wrong and we need to correct it. If we do not take action to change our lifestyles or eating habits, then a lot of other diseases can occur. Diabetes is the gateway to ill health. Therefore, controlling your sugar or correcting the Insulin – glucose imbalance is important.

Diabetes Is Curable Or Reversible

Till now the popular belief was that once you get diabetes, it remains with you forever. However, this is not the case. There are many interventions available in conjunction with your regular medications that help to correct or improve diabetes. A lot of these are alternate therapies like naturopathy. Ayurveda also has a lot of good medicines for diabetes. One of the best ones is methi seeds, also known as fenugreek seeds. Eating these in various forms helps bring blood sugar in control.

In many cases, effective management of the condition ensures there is no deterioration of health at all and in fact, many diabetics are more healthy than even non-diabetics. This is because they take corrective action and become more disciplined. It has been therefore seen that diabetics who take charge of their health live longer and more healthy and also do not get any cardiac problems. 

Yoga And Diabetes Research

There has been a large amount of research done now on Yoga and its impact on Diabetes. There have been multiple studies done in India which show that most diabetics manage to reduce their blood sugar in just six months of regular practice. Most of them reduce their blood sugar by half and more than a third reach normal sugar levels. Many of them are able to reduce insulin in case of type 2 diabetes and many of them go off insulin, totally. Some are then only able to manage with a tablet a day. 

There has been a recent cohort study concluded by Jaslok Hospital in Mumbai with astounding results. Persons with borderline diabetes or pre-diabetics reverted to normal or did not deteriorate for as long as ten to fifteen years; without any medication! They were only taken through a Yoga program and had to practice it regularly. Regular practice means at least four to five times a day for a minimum of six months to a year in a row. 

All of this clearly underscores the importance of Yoga for Diabetes. There are many teachers and asanas and techniques which one can practice for diabetes. However, two of the best practices are given below.

https://www.youtube.com/watch?v=ZbZCPNiouHM

https://www.youtube.com/watch?v=ttqyOw9xgCk

Of course you need to practice a proper Yoga for Diabetes program for a few months. If you like the videos above, then you may opt for the online yoga for diabetes program to take charge of your sugar levels.