Monica's Blog

Natural diets for strong muscles

INTRODUCTION

In this modern day scenario, people don’t have time to eat the right food or do the right exercises since; there are living a very hectic lifestyle. Everyone is running behind their career and neglect to take care of their health which leads to numerous health problems in the future. People generally do not go to the gym for exercising as they barely have any time for it. People go to the gym either to lose weight or to build up muscles. The young generation of people should not focus only on bodybuilding but they should take note of what they consume daily into consideration. This is because too much intake of unhealthy food leads to health issues like obesity, heart attack, etc.

NATURAL DIETS THAT DEVELOP STRONG MUSCLES

The combination of the following ingredients together helps to build the muscles and is very essential for the normal functioning of the body which is:

Beans & Tomatoes – When these two ingredients are combined they will increase the iron content intake level which helps a lot in the better functioning of the brain and muscles of the body.
Green Tea & Lemon Juice – When these two ingredients are combined they will become powerful antioxidants that help to detoxify and nourish the entire body thus, giving a fresh feeling.
Yogurt & Bananas – When these two ingredients are combined they will help to repair the muscles at a higher speed as the combination of carbohydrates and proteins leads to the increase of insulin production that will result in the absorption of more nutrients that aids in muscle repair.
Fish & Wine – When these two ingredients are combined the wine will help to absorb the Omega 3 fats from the fish which is very healthy for the body.
Apples & Raspberries – When these two ingredients are combined they become powerful antioxidants that help to fight many diseases by increasing the immunity level of the body.
Avocado & Tomatoes Salad – When these two ingredients are combined, the fats in the avocado will help to maximize the absorption of the protein lutein from the tomatoes.
Green Tea/ Black Tea & Sushi – When these two ingredients are combined, the tea will prevent the mercury content found in some seafood animals from entering into the body.
Salmon & Yogurt Sandwich- When these two ingredients are combined, the vitamin D found in salmon helps to increase the absorption of calcium found in yogurt into the body.
Rosemary & Beef – When these two ingredients are combined they become potent antioxidants.
Spinach & Avocado – When these two ingredients are combined they will increase the iron content intake level which helps a lot in the better functioning of the brain and muscles of the body.

Low carbohydrate shake

INTRODUCTION

WHAT ARE LOW CARBOHYDRATE SHAKES?

In order to lose weight, people tend to go for liquid dieting which refers to replacing a solid meal with a liquid drink that contains the necessary nutrients, calories, and vitamins similar to the meal. Low carbohydrate shakes not only help to support the body composition but it also helps to reach the targeted weight goal sooner.

BEST TYPES OF LOW CARBOHYDRATE SHAKES TO PROMOTE WEIGHT LOSS

Peanut Butter and Strawberry Shake – Blend 2 teaspoons of peanut butter and 1 cup of strawberries. Then, add ½ a cup of Greek yogurt with ice cubes. This shake contains 320 calories and 18 grams of protein.
Avocado – Pear Shake – Blend ½ cup of Greek yogurt and 2 cups of spinach first. Then, add 1 skin peeled pear, 15 green grapes, 7 pieces of avocado and 1 glass of cold water into the blender and blend it into a smooth juice. This shake contains 316 calories and 21 grams of protein.
Almond Milk and Egg White Powder Shake – Blend ½ cup of almond milk, 1 scoop of egg white powder and a few ice cubes together. This shake is a low-calorie protein shake.
Banana and Egg White Powder Shake – Blend 1 big banana, 2 scoops of egg white powder and 1 glass of cold water together.
Tropical Shake – Blend 10 slices of mango, 10 pieces of pineapple, ½ cup of vanilla yogurt and 1 spoon of ground flaxseed together for a minute. This shake contains 400 calories and 22 grams of protein.

CONCLUSION

In the present day modern society scenario, the most popular problem faced by almost everyone these days is obesity. In India, nearly 11 million people are facing problems because of obesity every year. The number of people getting obese is increasing day by day because of the consumption of junk food and improper eating habits. Obesity can lead to many health issues such as stroke, heart attack, elevated blood pressure, clotting of blood, etc. A person is medically considered to be obese when their body mass index is 25 or more than that. Obesity is nothing but the being overweight. Therefore, the role of low carbohydrate shakes will be essential for people who wish to lose weight.

Low calories drink for summer

INTRODUCTION

In this modern day scenario, people don’t have time to eat the right food or do the right exercises since; there are living a very hectic lifestyle. Everyone is running behind their career and neglect to take care of their health which leads to numerous health problems in the future. People generally do not go to the gym for exercising as they barely have any time for it. People go to the gym either to lose weight or to build up muscles. The young generation of people should not focus only on bodybuilding but they should take note of what they consume daily into consideration. This is because too much of intake of unhealthy food leads to health issues like obesity, heart attack, etc

LOW CALORIES DRINKS FOR SUMMER

In order to lose weight, people tend to go for liquid dieting which refers to replacing a solid meal with a liquid drink that contains the necessary nutrients, calories, and vitamins similar to the meal. Low calories drink not only help to support the body composition but it also helps to reach the targeted weight goal sooner.

BEST TYPES OF LOW CALORIES DRINKS

Peanut Butter and Strawberry Shake – Blend 2 teaspoons of peanut butter and 1 cup of strawberries. Then, add ½ a cup of Greek yogurt with ice cubes. This diet shake contains 320 calories and 18 grams of protein.
Avocado – Pear Shake – Blend ½ cup of Greek yogurt and 2 cups of spinach first. Then, add 1 skin peeled pear, 15 green grapes, 7 pieces of avocado and 1 glass of cold water into the blender and blend it into a smooth juice. This diet shake contains 316 calories and 21 grams of protein.
Almond Milk and Egg White Powder Shake – Blend ½ cup of almond milk, 1 scoop of egg white powder and a few ice cubes together. This diet shake is a low-calorie protein shake.
Banana and Egg White Powder Shake – Blend 1 big banana, 2 scoops of egg white powder and 1 glass of cold water together. This is a low-calorie protein shake.
Tropical Shake – Blend 10 slices of mango, 10 pieces of pineapple, ½ cup of vanilla yogurt and 1 spoon of ground flaxseed together for a minute. This diet shake contains 400 calories and 22 grams of protein.
Watermelon juice – Watermelon juice contains plenty of water, iron content and this nutritional juice is ideal for quenching one’s thirst in this scorching summer.

How to strengthen your lower back

INTRODUCTION

WAYS TO STRENGTHEN YOUR LOWER BACK:

Child’s Pose – This popular yoga posture stretches the muscles of the low back thereby relieving any low back pain and strengthens the lower back muscles. Place your hands and knees on the floor with your hands under your shoulders and knees under your hips. Extend your arms and place your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further.
Cat / Cow Stretch – This dynamic movement moves the lower back muscles in two directions building on Child’s pose to help strengthen the contracted lower back muscles and soothe soreness. Place your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Your spine should be parallel to the ground in this position. Then round your back, stretching your mid-back between your shoulder blades. Hold for five seconds, relax and let your stomach fall downward as you gently arch your low back and hold here for five seconds. Repeat these movements for thirty seconds or longer.
Lower Back Twist – This movement stretches your lower back and helps to tighten the lower back muscles. Lie on your back with your knees bent and flat on the floor. Extend your arms out to the side in a “T” position. Keep your shoulders on the ground as you roll both knees to one side. Stay here for 20 to 30 seconds, then return to the starting position and repeat on the other side.
Knee to Chest Stretch – Lie on your back with your knees bent and feet flat on the floor. Bring your hands to rest either behind your knees or below your kneecaps. Bring both knees toward your chest slowly using your hands to gently pull your knees. Hold for 20 to 30 seconds and then return to the starting position. This helps greatly in strengthening the lower back muscles.

How to protect skin with natural sun protection formula

INTRODUCTION

In this modern time, people are not satisfied much with anything natural. Likewise, it goes even for the natural god given gifts to us which are our natural features of the face. Nowadays, when they don’t like the appearance of their natural features such as the size of their lip, a color of their skin, length of their nose, etc they just go for a cosmetic surgery. Cosmetic Surgery falls under one of the categories of plastic surgery. Currently, cosmetic surgery has become a trendsetter for all rich people. There are also genuine reasons for which cosmetic surgeries are done such as to improve the function of the human body part, cover burns, removal of birthmarks, removal of accidental scars, etc. However, natural beauty is always best admired because beauty lies in the eyes of the beholder.

10 NATURAL BEAUTY TIPS FOR KEEPING YOUR FACE PERFECT & FRESH

Turmeric Remedy – Since turmeric contains a high dosage of antioxidants and anti-inflammatory properties due to the presence of cumin as it helps to remove all toxic radicals from the face and keeps your skin glowing.
Coconut Oil Remedy – This remedy is recommended for people having dry and dull skin type as coconut oil has sufficient fatty acids that help to give a glowing effect to the skin as an end result.
Aloe Vera Remedy – Aloe Vera is generally known to solve many skin related issues as it nourishes and rejuvenates the skin cells to provide a natural glow for the skin.
Baking Soda Treatment – The baking soda both nourish the skin and also maintains the skin’s pH level. It also smoothens and heals the skin damages.
Lemon Water – It acts as a natural bleach as lemon is very rich in Vitamin C and plus the acidity of the lemon aids in skin whitening. It also helps in the removal of blackheads, whiteheads, and wrinkles.
Dark chocolates – These possess high antioxidative properties which help to develop more resistance towards UV rays and thus, promotes skin whitening.
Tomato Face Pack – Tomatoes are highly rich in phytochemicals and carotene which helps a lot in antioxidation process which will promote the skin’s resistance towards toxic substances and allows skin whitening to occur naturally.
Oatmeal and Tomato Face pack– It is an awesome exfoliant that helps to rejuvenate the skin and promotes skin whitening. Tomatoes are highly rich in phytochemicals and carotene which helps a lot in antioxidation process to promote the skin’s resistance.
Papaya Face Pack – Papayas are very rich in anti-oxidants and it has a unique enzyme in it known as papain that can remove the dead cells and the impurities from the skin surface.
Cucumber Remedy – Cucumbers helps to rejuvenate the skin by eliminating all toxic substances from the skin. Cucumbers are highly rich in antioxidants. It helps to cool the skin and body thus promoting skin whitening and healing of scars.

BEST FAT FIGHTING FOODS TO HELP IN WEIGHT LOSS

INTRODUCTION

WHAT IS WEIGHT LOSS?

According to medical terms, weight loss is the reduction of the total body mass for the betterment of health and to be fit. When a person decides to lose weight they have to undergo instructions from their dietician very strictly. They should not do diet planning and try out different workouts by themselves as it may lead to severe health related issues when it is done improperly.

TYPES OF WEIGHT LOSS

There are two types of weight loss which are:

Intentional weight loss
Unintentional weight loss

BEST FAT FIGHTING FOODS TO HELP IN WEIGHT LOSS

A few of the best and most effective high calorie contented foods that aid in weight loss is:

Grass Fed Beef – Four strips of this grass-fed beef itself contains 133 calories and 16grams of protein. It is very rich in Omega 3 fatty acids.
Bison – Four strips of bison contains 166 calories and 23 grams of protein. It has high levels of Vitamin B12 that helps to boost energy and also reduce the insulin levels.
Ostrich – Four strips of ostrich contains 194 calories and 29 grams of protein. It is highly rich in Vitamin B12 and also has 55 milligrams of choline which is very helpful for weight loss.
Pork – Four strips of pork contains 124 calories and 24 grams of protein. It has 83 milligrams of choline that is very essential for losing belly fat.
Sun-dried tomatoes – One cup of sun-dried tomatoes contains 139 calories and 6 grams of protein.
Spinach – One cup of spinach contains 41 calories and 5 grams of protein.
Guava – One cup of guava contains 112 calories and 4.5 grams of protein.
Peas – One cup of peas contains 118 calories and 8 grams of protein.

CONCLUSION

After weight loss, a person should follow a high protein diet which will help to increase the metabolic rate. The intake of protein milkshakes and energy drinks should be stopped as it has high-calorie content. After weight loss, the meal should be well planned and it should contain a balanced amount of carbohydrates and high protein content. People tend to follow a low-calorie diet after losing weight in the idea of losing more weight soon but they are wrong. When a low-calorie diet is followed, the metabolic rate decreases and thus, the person will gain more belly fats. Hence, a well – balanced diet plan should be executed with the best saying ‘Eat your breakfast like a king, lunch like a prince and dinner like a pauper’.

causes of skin pustules

INTRODUCTION

WHAT ARE SKIN PUSTULES?

The outburst of acne occurs when the pores of your skin become clogged with oil and dead skin cells. This blockage causes patches of skin to bulge resulting in a pustule. Pustules usually contain pus due to an infection of the pore cavity. Pustules caused by acne can become hard and painful.

CAUSES OF SKIN PUSTULES

A few major most common causes of skin pustules are listed below.

Acne – Acne is a skin condition in which the pores of the skin are filled with oil and dead skin cells. The symptoms of acne are pimples, skin rash, and blackheads.
Psoriasis – This is a skin condition in which the skin cells get accumulated one over another which forms scales and itchy patches. The symptoms of psoriasis are skin rash, pimple, and plaque.
Rosacea – Rosacea is a skin condition that creates the skin to become red and also causes a formation of small pus-filled red colored boils on the face. The symptoms are pimples, skin rash, and red face.
Generalised pustular psoriasis – Generalised pustular psoriasis is a skin condition that is a very rare type of psoriasis that can develop in various forms for different people. The symptoms of generalized pustular psoriasis are pimples and skin rashes.
Folliculitis – This is a skin condition in which an infection causes hair growth on the pores of the skin. The symptoms of folliculitis are pimples, skin rash, and skin burning sensations.

Among the above-mentioned causes of skin pustules, acne, psoriasis, rosacea, and folliculitis are the most common causes of skin pustules.

Best swimming pool exercise to burn calories.

INTRODUCTION

SWIMMING POOL EXERCISES TO BURN CALORIES

Swimming is an excellent leisurely sport which is ideal for burning calories. There are numerous pool exercises to burn calories faster and are listed below.

Double leg lift – Lean back on the edge of the pool and lower your legs down and raise them up a few seconds later while keeping both legs straight and together.
Flutter kick – Kick your legs speedily while holding on to the edge of the pool or paddleboard.
Cross knees to elbows – Stand in the pool and bring one elbow down across your body to your opposite knee and switch sides and do vice-versa.
Lateral Raises – One can use pool weights or pool noodles and raise and lower them straight out from your sides.
Cross Country skiing – Jump your legs forward and backward while moving your arms in opposition.
Noodle Plank – While you hold the noodle in front of you, push down until you are in a plank position with your body in a straight line and toes on your bottom.
Noodle Plank with Knee Tuck – Tuck your knees up to your chest and shoot your legs out behind you to plank position again.
Noodle Press Down – Push down the noodle until it touches your legs and then releases it back up.
Noodle Flyback – Mount your pool noodle like a bicycle and sweep forward and backward motions with your arms to move you back across the pool. This is a good workout for your chest, shoulders, upper back, and abs.
Pendulum Swing – Hold on to the edge of the pool and tick tock your legs side to side like a swinging pendulum. Bring your leg as high as you can to work out the outer thigh.

Best natural tips to tighten sagging belly.

INTRODUCTION

In order to tighten the sagging belly, these exercises and tips are very essential.

Practice the New Crunch Daily– This exercise is also commonly known as curl up. It helps to build the muscles in the rectum and abdomen region. This is a basic exercise for having a six-pack muscular body. This exercise also helps to work on the oblique which refers to the waist area.
Do the Yoga Sit Up – This exercise is also widely known as pilates roll up. This is very effective in building up the core muscles at the rectus, abdomen, oblique and transverse abdomen region. Therefore, this will ensure that the spine gets more strengthened and lengthened.
Work on the Plank Pose regularly– This exercise is effective in strengthening the oblique and abdomen region and is also efficient in removing shoulder and back pain.
Do not consume processed food – The nutritional value of processed food is very low, this one will feel hungry again.
Eat more complex carbohydrates – Complex carbohydrates require a longer time period to break down in the body. Since it gives long-term energy, one will not feel hungry frequently.
Perform abs workouts regularly – Be patient and do not get disappointed because it takes time to develop perfect flat belly as desired. Therefore, one should perform regular belly workouts conscientiously.
Consume foods that aids in achieving flat belly – Avoid sugar intake completely and give more importance to carbohydrates and fats.
Reduce stress level – When the hormone commonly known as cortisol is released due to stress, it causes accumulation of belly fat. Hence, it is suggested to reduce stress level by exercising regularly.

Hence, these are the natural tips to tighten the sagging belly.

Best natural way to reduce leg fat

INTRODUCTION

NATURAL TIPS TO REDUCE LEG FAT

TIP 1: CARDIO AND STRENGTH TRAINING EXERCISES

Some cardio and strength training exercises do not require an individual to go to the gym. One can practice it at home itself. The best cardio home workouts to reduce leg fat are regular squats, jumping squats, one-legged squats and leg curls.

TIP 2: AEROBIC EXERCISES

When Aerobic exercises are done along with cardio and strengthening exercises, it will give more effective results in toning your hips and thigh muscles. Aerobic exercises include stair climbing, cycling, and brisk walking.

TIP 3: YOGA

Yoga makes one’s body strong and flexible which improves the functioning of the respiratory, circulatory, digestive and hormonal systems.

Triangle Pose – Trikonasana: It relieves back pain and makes the spine flexible.
Four-limbed Staff – Chaturanga: It strengthens the arms, wrist, and abdomen.
Chair – Utkatasana: It helps to improve the leg muscles and strengthens the hip, ankles, and spine.
Tortoise Pose – Kurmasana pose: It cures all of one’s digestive problems. This pose resembles a tortoise, relaxes your neck and shoulders and silently works on your core.
Bridge – Bandha Sarvangasana: It helps to strengthen the spine, relieve stress, anxiety, and insomnia.
Downward dog – Adho Mukha Svanasana: It helps to lengthen the spine, strengthen the arms and calms the mind by pumping fresh oxygen to the brain.
Child Pose – Balasana: It relieves the neck, back, and hip pain.

TIP 4: DO NOT CONSUME PROCESSED FOOD AND CONSUME MORE WATER

The nutritional value of processed food is very low, this one will feel hungry again. Each individual should at least drink eight glasses of water daily because our body is made up of 75 percent of water. Drinking more water aids in the faster fat burning process. When your body feels dehydrated, one will have the desire to eat more.

TIP 5: EAT MORE COMPLEX CARBOHYDRATES AND REDUCE THE INTAKE OF SIMPLE CARBOHYDRATES

Complex carbohydrates require a longer time period to break down in the body. Since it gives long-term energy, one will not feel hungry frequently. Simple carbohydrates will only give short-term energy and have less nutritional value. Hence, one will feel hungry frequently.