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Archive for the ‘Diet & Nutrition’ Category


By Team Wellzee | June 2nd, 2015 | LEAVE A COMMENT


Why do We eat

Food is not only fuel for the body, but it also gives a lot of other nutrition which is required to run various internal body functions. So it is not just about energy or fuel. Also the body is actually made of billions of other cells which are separate living creatures. They also need nutrition and fuel. It is only if all the cells are healthy that we are able to function properly. So actually, we are feeding billions of lives, not just us. In turn, these lives help us remain healthy.

Food Processing

When we eat, the food is processed in stages. Very broadly, food is processed in four stages:

Stage 1 – The first stage is chewing. Most of the digestion, in a sense, actually happens in the mouth. If you chew your food well, digestion and absorption is much better. Not chewing your food well creates a lot of problems.

Stage 2 – The food then enters the stomach. In the stomach the food is processed in a manner that the intestines can use. The stomach is quite flexible and can comfortably hold between one to two liters of food and drink. It can also hold up to four liters of food and drink if you have overeaten. However, it cannot contract properly to digest the food properly. That is why, eat less so that the stomach and digest properly.

Stage 3 – The digested food then enters the intestines. The intestines absorb the required nutrients. Whatever, the body thinks may come in use later is also retained and gets stored as fat.

Stage 4 – Elimination. After digestion and absorption, all that is not required or non-digestible is eliminated from the body.

Fasting is Recommended at Times

There are various schools of thought which recommend fasting. It is supposed to cleanse the system or give it a rest. Ayurveda and naturopathy also suggest fasts based on your body’s state. It could be either a fruits fast or only liquids fast or a total fast. The role of fasting in Ayurveda is related to preventive and curative purposes for certain types of conditions. Some people fast once a year for a few days for religious purposes. Some fast by eating one meal a day. There are various such combinations.

Do Not Fast

There are benefits of fasting, however, the question to be asked is why do we reach a stage where we need to fast in the first place? Why do we need to cleanse or give the stomach a rest? We also get digestion related problems and stress related problems which impact digestion. If we are eating correctly, we do not need to fast at all. Not only that, we actually bring in imbalances in the body by fasting.

As seen above, we have seen the role of food and how it nourishes billions of lives. The problem starts when we eat incorrectly. That is why we have explained the digestive process as well. If we eat correctly, nothing unwanted builds up in the body or nothing goes wrong. In fact, you can eat every day of your life without missing a single meal and be much healthy than people who fast.

Eating Correctly

We therefore need to know how to eat correctly. Some of the following guidelines can help you:

  • Eat less at every meal
  • Eat every three to four hours
  • Each meal should have a liquid which cannot be water, tea, coffee, alcohol, soft drinks or juices
  • Chew very well. If this goes wrong, everything else goes wrong.
  • Your last meal should be early and the lightest meal of the day.
  • Eat healthy and nutritious food.
  • Eat balanced. We need a combination of all nutrients.

If we follow all of this, the body does not build up any unwanted bacteria, fat or toxins. You will always remain in a state of health. It has been found by yogis and now corroborated with evidence, that if you eat like this, you do not need any cleansing or fasting. Why trouble the body if it is not required?

If you need any help in creating your own eating patterns then do opt for one of our balanced diet plans and online diet consultation.


By Team Wellzee | April 27th, 2015 | LEAVE A COMMENT

Background to ‘Fatness’

One of the biggest challenges these days is to manage your weight. Even young active people are now putting on weight much faster than before. Kids are definitely overweight and becoming fat. We now even have cases of children being born clinically obese. More than one third of the World’s population on an average is overweight. There are some regions in India and abroad where the percentage of fat people is touching closer to forty percent. Very soon, half of the world will be fat.

Problems with being Overweight

There are problems associated with being overweight. Some of them impact us as individuals, some as members of society and environmental concerns as well. Let us look at some of these challenges:

  • Being overweight greatly increases the probability of getting diseases like high blood pressure, diabetes, cardiac problems, ulcers, digestive disorders, gout, thyroid, breathing problems and many other problems.
  • There is a greater proportion of stress, physical, physiological as well as mental.
  • You consume more food than you need. One third or more of the world is consuming at least fifty percent more food than they need. This proportion of overeating and over nutrition will soon cross fifty percent of the world’s population. The drain on agriculture and the environment is massive just because we eat even a little more than we need. If we eat what we genuinely need, the world’s food and water problems can be solved without any effort.
  • The heat production and metabolism of overweight persons is modified. This leads to personal health problems and lowered immunity

Why Do We Become Overweight?

There are many reasons of putting on weight. In most cases, it is a combination of reasons why we become fat. We also do not realize and become aware that we are becoming fat. Soon, it is too late and we give up the efforts to remain fit. Some of the reasons are:

  • Wrong lifestyles; working erratic timings, sleeping late, not sleeping well and so on.
  • No physical activity. We are all getting physically inactive. There is no requirement these days to do any kind of physical work. Even the washing and cleaning is done by machines. Hard work is done sitting on a chair for many hours. Entertainment means being in front of a computer or television. Traveling is taking a cab or driving or taking an air-conditioned metro.
  • Erratic eating patterns. We eat when we feel like without any routine or discipline.
  • Wrong eating. We eat junk food most of the time. Even all the things we think are healthy may or may not be healthy. Even healthy foods can put on a lot of weight. Then they cease to be unhealthy.
  • We tend to eat much more than required most of the time. Portions are getting larger in our own meals even at home.
  • Eating packaged, processed, stored and pre-made food.
  • A large focus on flour, breads, bakes, pastries and sweets and fried foods.

Are We Overweight?

This brings us to an important question; how do we know we are over weight or fat? There are a large number of people who are fat and ignore it and say they are fine. There is also another set of people who are actually fine but keep agonizing. So what is the correct way to find out of we are fat or putting on weight? There are a few things to check:

  • have we visibly put on more weight over the weeks, months or years? If yes, then we are getting fat and need to take care. If we are at the same level, then we are fine.
  • There are indicators like fat percentage and waist to hip ratio to tell you if you are fat. These are ranges and we should not be too much beyond these ranges. Also we should not have an adverse trend. Example, if the normal fat percentage range for ladies is a maximum of 25%, we should be fine with two or three percent more. Also, there should not be an increasing trend. If you were at 22% before and now at 25% then you need to start paying attention. Waist to hip ratio is another indicator. Do not look at BMI or lean body mass. It will just confuse you. Fat percentage and waist to hip ratios are the key.
  • Do we fit in to our clothes? This is one of the simplest ways to find out if we have become fat (unless we already were fat).
  • Do people look at us and tell us we have put on weight? If more than one person says so, especially a well wisher or family member, then we should consider it.
  • Are we eating more than before and do we get cravings? If so, it is a sign to ‘fatness’.

Weight Loss Diet Plan

Once you have determined that you are overweight or fat or maybe on your way to becoming fat, then you quickly need to get onto a balanced diet plan. You can construct your own plan or take one of our balanced online diet plans to achieve balanced and gradual weight loss. There are some guidelines you can follow on your own to start eating for weight loss:

  • Always eat a little less than you ‘feel’ like eating.
  • Eat only enough so that you automatically feel hungry in three hours or so.
  • Stop having water during and forty five minutes after meals.
  • Reduce solids in your meals and have more of liquids like soup, dal, sambar, rasam, buttermilk, lassi, milk. However, do not have a meal which is only liquids. Twenty five percent to fifty percent of your meals have to be the mentioned liquids.
  • Avoid tea, coffee, soft drinks, fruit juices and alcohol.
  • Strictly do not have a meal after eight p.m. If you are hungry then have warm milk or a seasonal fruit.
  • If you feel hungry between your four meals, have lime juice, smoothies, seasonal fruits or some salad. Avoid snacking and eating more than four times a day.
  • Start and end your day sipping a glass of warm water.
  • Completely avoid junk food (including health food pizzas), fried food, stale, pre-packaged food, processed and canned foods, sweets, pastries and foods which are high on salt and preservatives and those which contain chemicals of any sort.
  • Focus more on lightly cooked vegetarian food.
  • Walk four times a day for fifteen minutes, preferably before your four meals; breakfast, lunch, snack, supper.

To know what to eat and how many times without sacrificing nutritional value, opt for our balanced diet plans or take a diet consultation from wellzee.


By Team Wellzee | April 22nd, 2015 | LEAVE A COMMENT



Since there is a lot of information available these days on diet and nutrition, it becomes difficult to understand what is relevant or correct. There are pieces of information which are relevant in context to a situation, problem, race or place. However, we tend to generalize it push the same ‘facts’ for everyone in the nutrition field.

RDA and Calories

There are two such categories which are widely misunderstood and misinterpreted. These are calories and RDA or what are known as recommended dietary allowances. Let us look at calories first.


Calories are nothing but the energy generated by eating and digesting food. This is in the form of heat. When we eat more than the body’s requirements, the excess is stored as fat. Therefore, calories came in vogue and everyone is obsessed with calories. This is completely incorrect.

Each body is completely different so we cannot by go by averages or ranges. Calorie requirements change even for an individual based on activity levels, lifestyles, weather, location, age, stress, illnesses and metabolism changes. So we cannot say that someone needs to have a certain number of calories. It has been found that people having much lower calories are equally or more healthy than those having recommended calories.

The biggest culprit these days for unhealthy eating is the focus on calories. We get stressed about the calories we eat. Eating food in this fashion has no meaning. You may start to look thin but you will still get diseases at a later stage. We will see how to tackle this problem.

Recommended Dietary Allowances (RDA)

These are standards which are published as to how much of which nutrient to have in a day. Again the problem is the same. Each individual is completely unique. These (RDA) came into being for areas which were constantly in drought, wars, famines or very poverty stricken.

For example, there is a certain protein intake recommended. However, protein requirement varies wildly from one individual to another and also based on age, race, physical activity, etc. There are individuals who are more healthy and fit taking half the recommended protein. There are also people who take the recommended intake and are fat and unhealthy or have diseases.

Similarly there are RDAs for vitamins and other nutrients. These are no longer good even as guidelines. It only makes us very stressed. Instead of enjoying food, we agonize about it. Food eaten in stress or agony leads to incomplete digestion and absorption.

How Much To Eat

If we are saying that calories and RDAs have no meaning then how do we know how much and what to eat? Food is a part of life. It is not a separate activity from your personality, body and life. Laboratory measurements can never work so long as life is involved. There are some well evolved guidelines and rules for eating as per Yoga and Ayurveda. If we follow these, we will always remain healthy and not become fat. If we are, we will start to lose weight.

  • Do not eat till you are full. Always eat only so much so that you start feeling hungry after three to four hours.
  • At any meal, only fifty percent of your food should be solid. Twenty five percent should be a liquid like soup, milk, dal, kadhi or buttermilk. Twenty five percent should remain empty. Over a period of time, we will automatically know how much to eat.
  • If your physical activity levels drop or likely to drop for a longer period of time, immediately cut down on food. Initially you will feel hungry as per your previous requirements, but the body no longer needs it.
  • When you increase your physical activity, increase your food but gradually. Even then, have more of liquids, fruits and salads.
  • When the climate becomes or hot or you are visiting a much warmer place, consciously reduce food intake and substitute with liquids.
  • When eating out or ordering junk food, eat silently and very slowly. This will ensure you feel full very fast and cannot eat more of unhealthy food.
  • Do not get carried away at buffets, social events and get togethers. Fill up a small plate only once and avoid snacks. If you have starters or snacks then do not have the main course or meal.
  • Eat only so much that satisfies your hunger. Do not force yourself to eat. If on a certain day, you are eating much less than your normal quantity, do not force to eat the same quantity. It is fine to eat lesser than your normal appetite, at times.

Just follow these guidelines and listen to your body, not your tongue or mind. To learn how to follow a balanced diet plan and complete all your nutritional requirements with less quantity, take an online diet plan from wellzee.


By Team Wellzee | April 15th, 2015 | LEAVE A COMMENT


There are so many blogs, specialists and nutritionists who keep telling us what to eat and what not to eat. There are good foods and bad foods and there are superfoods. There are also diets for weight loss, fitness diets and sports nutrition. On the other hand there are plans being prepared for diseases like diabetes and high blood pressure. The fact remains that listening to your own body’s need is more important than all of this. If we are aligned to ourselves, we will know what suits us.

Important Aspect Of Eating

The more important aspect is however, lesser known; when to eat. We generally eat two to three times a days. Some dietitians and doctors say that six or seven times a day. There is no logic to any of these. The best timings and frequencies to eat are well researched in Yoga and Ayurveda and are best suited for the body. By following this, you can make a big impact on weight loss and improve health.

When To Eat

There are some broad guidelines of when to eat.

  • Eat four times a day. Eat only enough to make you feel hungry in three to four hours. This is because it takes two to three hours for the food to get digested and absorbed. If you eat light, the energy generated from the previous meal would be consumed by the body.
  • When you eat four times a day, the body does not go into ‘starvation’ mode at any time. If there is a long gap, the body will try and store more fat and glucose at the next meal anticipating a long gap. If this happens frequently, you put on weight and increase blood sugar.
  • Eat in the morning within a short while of waking up. This is because the body has not got anything to eat for seven to eight hours when you were sleeping. So you have to provide energy in the morning. This is the reason why breakfast is considered important.
  • Eat breakfast before nine a.m. Seven to Eight a.m. Is the ideal time.
  • Have lunch at around twelve to one p.m.
  • Have a healthy snack at around three to four p.m. This is the time when the body
  • Have light supper or dinner at around seven to eight p.m. This is because there has to be a gap of at least two to three hours between your last meal and before you go to bed. If you eat and sleep quickly, digestion remains incomplete causing weight gain. If you stay awake till late, even then digestion is impacted.
  • If you at times eat heavy at a particular meal then do not force yourself to eat again unless you are hungry. However, do not make this a habit as you may either put on weight or become prone to high blood sugar.
  • If between these meals, you feel hungry, you can have some fruit, lime juice, smoothie, milk or buttermilk. You can also have milk or a fruit before you go to bed if you feel very hungry.
  • Another important tip is to eat when you feel naturally hungry and not before that.
  • Also make sure that you do not eat much later than when you are hungry. You may land up starving and then suddenly eating more. If you are at a meeting, excuse yourself and have some biscuits or take a short snack break. Work is never ending, your body is not.
  • Sometimes we avoid eating when we are outside because we think the food is not healthy. It is better to something light and apparently unhealthy than go hungry. So have biscuits, fruits, idli, roll or a sandwich. Even a vada pav is fine once in a while.


Follow these guidelines on when to eat in order to remain healthy. This will also help you to manage or lose your weight through the Yoga way of eating. Once you are aligned to this, then you can focus on other aspects of eating or exercise. If you want some assistance in figuring out a balanced diet plan, do get one from wellzee and take an online yoga program for weight loss.


By Team Wellzee | April 8th, 2015 | LEAVE A COMMENT


There is a fair amount of focus on what to eat. People are trying to calories and fats and carbohydrates. There are a lot of different types of weight loss plans and many experts giving tips on how to lose weight. Even though all of this is important, food or diet has to be viewed in a holistic way. There is more to eating than just calories or different kind of food.

Four Aspects Of Eating

There are in total four aspects of eating. We should understand each one of them and only then can we plan and eat better. These four aspects are quite simple but we have to keep reminding ourselves about them and not forget any of them.

What To Eat

When To Eat

How Much To Eat

How To Eat

When we look at eating, we all tend to focus on what to eat. In fact most of the diet advice, diet consultation and diet plans talk mainly about what to eat. There are calories and fats, carbohydrates and antioxidants. We get so focused on these that we forget the basics. Let us look at one of the most important aspects of eating which we tend to ignore.

How To Eat.

How to eat is something that may sound funny but it has a great bearing on our health and also on our weight. There are some guidelines or tips which go a long way in ensuring health:

  1. When you sit to eat, make sure you are focused only on eating. It is as important an activity as work. Do not eat while watching television, working or driving. Make sure your smart phone, tablet or other devices are not around you.
  2. When you eat, make sure that you take smaller bites and chew every morsel properly. Most of the digestion happens in the mouth. When we do not chew properly, food which is partly ground, goes in the stomach. This impacts digestion and absorption leading to higher fat retention and lower nutrient absorption. The tip here is to ensure that a major meal like breakfast, lunch or dinner takes at least fifteen minutes to finish.
  3. Eat in silence. We all seem to think that dinner time is family time so we gather around and chat over dinner. This is incorrect. Even if you sit together at the dining table, eat quietly. After you finish and clear up, you can chat.
  4. Before you start every meal, your mind has to be calm and focused on the activity of eating and digestion. We have to leave behind our worry and stress. To do this, before you eat, sit quietly for three to five minutes with your eyes shut and relax. Then start eating.
  5. Your seating position is very important. Ideally sit crossed leg on the floor. If you cannot sit on the floor in a cross legged position, then sit on a sofa or chair with your legs up and folded. There are lots of digestion related benefits of eating in this posture.
  6. After you eat do not immediately stand up and start working or rush somewhere. Wait for a few minutes. Then take a leisurely stroll for around five minutes and then get back to your activities.
  7. Do not have water, soft drinks, sodas, tea or coffee during your meals or after your meals for around forty five minutes. It is counterproductive for digestion which remains incomplete and again leads to weight gain and digestive problems.
  8. If you are at home, then after your small stroll, lie down on your left side making a pillow of your hands; for around fifteen minutes. This will not only help you relax well (especially in the afternoons) but also ensure healthy digestion and absorption.
  9. After your supper or dinner, do not immediately go to sleep. Ideally there should be a gap of at least two hours (three hours is ideal) between your last meal and sleep time. This again will ensure that digestion remains healthy and not sluggish.

Follow these guidelines religiously and you will find that your digestion and health will start improving just in a few weeks, even though you have not made too much of a change in your diet. If you want help on what to eat as a guideline, then opt for a balanced diet plan from wellzee.  


By Team Wellzee | March 20th, 2015 | LEAVE A COMMENT


What is Lactose?

All foods have sugars of some type which are unique to that particular food. The body also converts food into sugar in the body to store and use as energy. Fruits have fructose, corn has corn starch and similarly, other foods have other types of sugars. In a similar way, Lactose is a type of sugar to be found in milk. Lactose is broken down in the body by an enzyme called lactase and then absorbed by the blood.

What is Lactose Intolerance?

A very tiny proportion of people have a condition known as lactose intolerance. This means that either there is a deficiency of lactase or there is incorrect absorption of lactose even though there is enough lactase enzyme. The symptoms are bloating, gas and mild diarrhea.

Myths About Lactose Intolerance

Even if someone has an incorrect absorption problem or a lactase deficiency, it does not mean that you get these symptoms. These are dependent on a few factors as follows:

  • The quantity of milk you may have. If you have small quantities of milk a couple of times a day, nothing may happen.
  • The kind of milk products you have. It has been found that there is no problem if you have fresh buttermilk or yogurt.
  • Soft processed cheese may cause this problem so avoid having processed cheese.
  • Contaminants in the milk itself. If there is a high proportion of hormones or chemicals in the milk products then it can trigger this problem.
  • Age of the individual. The older you become, the lower should be the proportion of raw milk you should have. Add some water to milk and this problem disappears.
  • Excess protein. Excess protein has similar symptoms as lactose intolerance. Reduce or cut out non-vegetarian food rather than milk. Milk is significantly more healthy than meats. We tend to do the reverse. Also stop protein supplements if you are having excess protein.
  • Many times, a milk allergy gets mistaken to be lactose intolerance. Both of these are completely different.

Why These Myths or Misinformation?

There is a whole ‘anti-dairy’ lobby coming up which is pushing down the problem of lactose intolerance. There are three aspects to it: business, racial and lack of knowledge. The Caucasian race are prone to lactose intolerance and that too in a minority. This is also aggravated due to meat proteins. To push down this concept on other races and countries is strange. You will rarely find South Asians with these problems.

Further, the way dairy is consumed is also a problem in the West. India primarily has milk, buttermilk (chhaas) and home made yogurt or curds. The west is focused on cheese, butter and cream. No wonder then they have a problem with dairy. The other fact is that milk today is laced with hormones and chemicals which is causing a problem.

There is also a lot of push coming from the meat industry. One of the best nutritional sources (much better than meats) is milk. If we convince people to stop having milk then a lot of people will shift to meats. Further, research has shown that indigenous Indian cows give milk which is the most nutritious and healthy without any side effects. So go ahead and have milk, buttermilk (chhaas) and yogurt (curds). Just ensure you have them in moderation.

Combine these with a healthy lifestyle and a great online yoga program or balanced diet plan from wellzee for good health


By Team Wellzee | March 18th, 2015 | LEAVE A COMMENT


Digestive Disorders

Given our lifestyles these days, we do face many health challenges. Lack of physical exercise, irregular sleeping and eating habits, stress, incorrect eating and an increase in beverages, all contribute to many digestion related problems. These could be minor gastric problems, acidity, bloating, constipation, IBS (irritable bowel syndrome), diarrhea or ulcers. These are in addition to problems like increase in fat content around the waist and many lifestyle diseases.

Causes For Digestive Disorders

There are many cumulative causes for digestive disorders. Some of the most common ones are:

  • Stress. If we are facing stress for a certain length of time, it impacts digestion.
  • Eating out frequently. If we eat out too often, it does cause problems.
  • Eating processed and pre-packaged foods and anything packaged off the shelf even though it is supposedly ‘healthy’.
  • Eating stale food. We all eat stale food on a daily basis. Leftovers are kept in the refrigerator and re-heated and eaten. We also make food in larger quantities and eat later. All of this is stale food.
  • Food, water, milk and beverages containing preservatives, hormones, pesticides and additives. All of these cause digestion imbalances.
  • Lack of physical activity or regular exercise is one of the main causes of digestion problems.
  • Eating a lot of heavy foods which require the digestive system to work harder. These include non-vegetarian food, bakes, baked breads, pastries, sweets, processed cheese, fried foods, refined flour, junk food, burgers, pizzas and so on.
  • Beverages like alcohol, soft drinks, energy drinks, coffee and excess tea, all upset the digestive system completely.
  • Irregular and less sleep is another culprit. Sleeping late and sleeping for lesser number of hours causes the gut to react.

The Gluten Myth

Now imagine that there are so many reasons for digestive problems and IBS (irritable bowel syndrome). How does gluten enter in the picture at all? Researches are incomplete and biased and meant to show only one side of the story. This is because gluten free wheat and other products cost at least two hundred to three hundred percent more than regular products. Further, gluten problem is genuinely there for only a very tiny percentage of people and mainly Caucasians. We have generalized a non-existent problem due to smart marketing by the American processed food industry.

It is really surprising that the world is running around to go ‘gluten free’. There is no basis to this. How people get affected by wheat or gluten is as random as tossing a coin. There are many people who are not impacted at all. Why stop something which does not harm you because someone else says so?

As we have seen, the main reason is caused by incorrect and excess eating, processed foods and chemicals present in the grains and our products. If you reduce grains and non-vegetarian food and increase vegetables, the problem gets resolved. It is probably only a very tiny percentage of the population which has a genuine gluten problem.

Gluten Researches

There are many researches done on Gluten. However, they do not take into account all factors like lifestyle, stress, food habits, exercise, metabolism, genetic and racial factors and so many other variables. There are also other recent researches by credible organizations and individuals which clearly lay bare that there is no so such thing as gluten intolerance or gluten causing problems like IBS in a majority of cases. It is a combination of other causes as stated above.

Why Do Problems Occur With Wheat?

The problem occurs with wheat when we have densely made, grains based food in large quantities. Baked breads will cause a problem, but the Indian ‘phulka’ or fresh chapati is very healthy. Both are made of wheat. Similarly, if you have pasta made of cracked wheat, it may cause problems because it is processed and very dense. But upma or ‘daliya’ made of cracked and broken wheat, or suji, is healthy and does not cause any problem. This logic holds true for all grains and pulses. Eat a lot of ‘dense’ food or large quantities and it will cause IBS and other digestive problems.

The Solution

The solution to these problems is very simple. Check your lifestyle and improve it. Reduce the consumption of grains a little bit. Eat more freshly prepared food and vegetables and sleep well. In order to help you on your way, you can take our online balanced diet plan and learn how to eat more healthy


By Team Wellzee | February 27th, 2015 | LEAVE A COMMENT

Feeling Less Energetic

We are all rushing around and involved in a lot of different activities on a daily basis. Even if we may not be exerting ourselves physically, our mind is constantly at work. Even when we are on holiday or on a weekend, we are constantly engaged with electronic media and the internet. All this leads to depletion of energy. There are many times you feel tired, haggard and exhausted even though you have not done anything physical.

This tiredness happens more frequently if you are grappling with deadlines or have late hours. Work related aspects are the most energy draining in many countries. Add to this the challenge of travelling for work and the problem is compounded.

What are the Solutions to Gain Energy

There are many things which can be done to get energetic. Sleeping well and on time is a key factor. Taking a fifteen to twenty minutes break after lunch and dozing off is also a good idea. Walking on a regular basis helps in this. In addition there are many relaxation techniques and even some therapies available to rejuvenate.

The Most Important Factor

Out of the many things we can do, we tend to forget the most important factor to remain energetic. It is food. Food is meant as fuel and nutrition for the body. However, this is the one aspect we ignore or forget. It is important to know what to eat, when to eat, how much to eat and how to eat. All of these aspects help us to maintain and enhance energy and enthusiasm. If we do not pay attention, then we start becoming lazy, dull or lethargic. This in turn impacts our lifestyle and state of mind. We may get mood swings or start feeling ‘low’.

What To Eat and Drink

We need to eat light, energy giving foods rather than junk foods. Energy foods are the ones which keep you fresh and also keep providing adequate nutrition. These food and drinks do not load the system or cause lethary. It is important to note over here that coffee (and any other artificial energy drink) is not an energy drink at all. So do not think this is a good thing to have. You feel temporarily refreshed, but things go downhill with continuous consumption.

Food To Eat

There are a lot of things you can munch on in small quantities through the day to keep up your energy levels. Fruits, chana (roasted gram), a small handful of peanuts, a few dry fruits, some dates, sprouts, brown bread vegetable sandwich, kurmura (puffed rice flakes), popped jowar, chapatti with honey spread on it, idli and dhoklas are all good foods to have to keep up your energy. Vegetarian foods will help you keep light and get you adequate nutrition. You may have these in very small quantities during the day and in between light meals.

Beverages To Have

The beverages which you can have and help a lot are many. Some of these are a meal by themselves. The four most important and nutritious beverages you can have are fresh coconut water, buttermilk (chhaas), lime juice (nimbu paani) and milk infused with herbs and condiments like ginger, turmeric and lemon grass. These provide electrolytes, micro nutrients and essential salts. In addition they help flush out toxins and make you feel refreshed, light and energetic.

If you are feeling tired, low or lethargic over a period of time and continue to feel the same way; try these foods and beverages to remain energetic at all times. For a long terms sustained balanced diet plan, visit us and take a plan of your choice. 


By Team Wellzee | February 19th, 2015 | LEAVE A COMMENT

Correct Eating Habits

The biggest challenge these days is eating correctly. Most of the times we land up eating junk food. Without realizing we consume extra salt, sugar and fats. A reduction in home cooking is another problem. We are more interested in eating fancy things and different types of cuisine. We are also reducing focus on fruits and vegetables and increasing protein intake, which is not too beneficial if we are not a lot oh heavy physical work.

Impact of Incorrect Eating

The impact of incorrect eating is not too great. An ever increasing number of people are getting problems even at young ages in spite of exercising. Digestion related problems, bone related problems, ulcers, stress, diabetes, high blood pressure and cholesterol are some of the challenges we face. Even though we are aware and want to do something, we are unable to do so because there is a lot of conflicting information and incorrect information on diet.

Fad Diets

There are various myths going around for weight loss and various fad diets are being promoted. The fact remains that fad diets may have some very immediate short term results but a lot of medium to long term negative effects. You may lose weight fast with some of these diets. Some of them even claim to lose twenty or thirty kilos in two to three months.

However, there are problems associated with these. Nutritional imbalance occurs due to most of these diets. There is a greater load on kidneys and digestive systems and also lowering of the water content at times. All these are not too good for health. Some of these come to haunt you in the forms of diseases even after a couple of decades and we would not even know that this is happening due to a diet plan, which we had done many years ago.

What is Required?

What is required for long term, healthy and more permanent weight loss is a balanced diet plan consisting of a lot of natural unprocessed foods. You will start losing weight by replacing a lot of processed and packaged foods, junk food or restaurant food with home cooked, simple meals. Add a soup, dal, buttermilk or milk with your diet.

Some great foods you can have daily are cereals, vegetables and some fruits. Add some salad once a day if you can and you are already moving towards fat loss. Avoid cheese and butter but plain milk is fine. Cut down on sugar and salt, coffee and tea, alcohol and soft drinks, juices and sweetened beverages.

In case you are non-vegetarian, cut down consumption of red meat and keep it to a minimum. Even if you have chicken or seafood make sure the portions are small and the food is lightly cooked and flavoured. Ensure that different kinds of vegetables are included in your meals. If you skip potatoes and tomatoes completely, it is perfect. If you like eggs, cut out the yolk from it. Most importantly, avoid all pastries, baked breads and sweets.

Which Diet Plans are Good?

By now we know that all fad diets are not too good. Just because things are reported and marketed, does not mean it is good for you. Each human is completely different and we need to eat differently. So rather than worrying about which kind of diet to have, focus on eating nutritionally balanced meals and eat less. Ideally eat only till you are seventy five percent full. Just make some of these changes to manage your weight. In case you need some guidance, take one of our online diet plans to help you lose weight.


By Team Wellzee | February 2nd, 2015 | LEAVE A COMMENT


Spending On Fitness, Is It Required?

There is an explosion of fitness the World over at least in terms of products and services and awareness building. Being a ‘money heavy’ industry, all organisations are trying to jump on to the health and fitness bandwagon. There are so many gadgets, equipment, supplements, fad diets, weight loss clinics and fitness centers today, one may think that this is all that the world is doing. However, all of them are really expensive in actual terms.

You buy a monitoring gadget or enroll for some fitness plan at a high cost. How often do you use it? Many a times you do not even know that what you are buying may not be appropriate for you. However, this is another case of ‘hard sell’. Since it is a multi billion dollar industry, organisations need you to spend even when it is not required.

Fitness is Free

Do you know that you do not need to spend any kind of money to be fit and healthy? There are many things you can do and you will suddenly realise; “why am I paying money for something that is free”?

Fitness Activities

There are so many things one can do to remain fit without joining a gym or fitness center.

  • Brisk walk in a garden or in an open space. If you do not have such spaces around you, walk in the mornings on a longer stretch of road.
  • Jog slowly in the early morning or later in the evenings.
  • Practice free hand exercises. Every form of exercise is available for free online. Watch the tutorials and practice.
  • Put on music and dance in your home for half an hour a day. Imagine yourself as a dance expert and dance with joy and a bit of vigor.
  • Walk whenever you can. If you use public transport, make it a point to get off a stop early and walk.; once going to work and once coming back from work.
  • Climb stairs at your workplace and walk around instead of taking coffee or smoke breaks. Stand while you talk and have corridor discussions. Make sure you move around or stand for at least half your working time.
  • Do all your housework, including cooking. If you manage this, you may not need any other form of exercise.
  • Play sports. If you have a local gymnasium or a ground, play some sports if you are a sports enthusiast.
  • Practice asanas. This is the best way to remain fit and healthy. All you need is a thick carpet, towel or mat to spread on the floor of your room. Take our effective but simple online yoga program. You will start getting results in just ninety days.

Eating Right

Change your food habits to eat healthy and sensibly. We do not require any fad diets, extreme diets or calorie counting to eat sensibly. Just be aware of how you feel when you eat certain foods. Just becoming aware of your body will help you to eat better. To understand how to eat nutritious food which is also tasty, take a wellzee balanced diet plan or opt for an online diet consultation.


If we have done all of this we do not require any gadgets to monitor ourselves. If we are breathing very hard, we are tired and need to rest. We do not need gadgets for that. If our heart beats very fast, we can actually feel it; we do not require a heart rate monitor. If we are having a correct lifestyle and sleeping soundly there is no requirement for sleep monitors. If there is any improvement, the body will tell us in terms of better weight management, feeling better, being less stressed, easier breathing, better digestion and so on.

You do not require to spend money on any kind of fad diets, gyms or agonizing over too much of information and news reports. Fitness and health is a mega billion dollar industry and they want you to spend money so they can get rich.

But the real fact is: FITNESS IS FREE!