KreateUrself

Are you really able to loose Weight ?

Weight loss means reduction of the total body mass which may be due to loss of fluid, body fat or lean mass. Weight loss happens due to any systemic disease or malnutrition on its own, but intentional weight loss is the one which we plan to happen. There are various reasons for which everyone make lots of efforts to lose weight like improve fitness and health or to change appearance through slimming.

Weight loss in persons who are overweight or obese can reduce most of the health risks and can improve their fitness. The least intrusive weight loss methods and those most often recommended are adjustments in every day lifestyle and increased physical activity, generally in the form of exercise.

Here’s a 3 step weight loss plan that usually recommended:

Improve eating habits
Increase physical activity and do exercise
Improve your metabolic rate

Eat healthy food

Yes, everyone think that eating food is for weight gain only. If you want to lose weight, you need to understand that eating is very important in a control way. Each one of your meals in whole day should include a protein, fat and low carb vegetables. Yes, fat too.

As a general rule, eating three to four small portion of meals per day keeps your metabolic rate raised and helps your energy up. It’s important not to feel tired all the time once you start to loose weight.

Construct your meals in a balanced way and include vegetables, fruits and superfoods.

Avoid carbs

The most important part is to cut back on sugars or carbohydrates mainly. Eating sugary food increases the calorie intake and not healthy. There is no benefit of eating sugar, try to avoid them in every small way. This will take time but eventually you will be able to do this.

Once your daily calorie intake reduce, your body will start burning stored fat for energy in a daily basis.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight. According to few dietitians, it’s not uncommon to lose up to 2 kg, sometimes more in the first week of eating this way. Studies shows that a very low carb diet was more effective than a low fat diet for long-term weight loss.

Eat Healthy fats

Lets be very clear. You don’t need to be afraid of eating fats. Trying to cut on low carb and low fat at the same time can make sticking to the diet very difficult for a long time. To sustain and in long term, you do need to make adjustments in a small way.

There are various sources of healthy fats like:

olive oil
coconut oil
avocado oil

Each one of them is a super oil with numerous benefits and taking them in any form increase your metabolic rate high. It gives you energy to help you go through this in long run.

Exercise

This is the most challenging step for everyone who do very less physical activity. There are number of reasons which comes in mind to avoid this in any way. But understand that most important step is to make up your mind first. Train your mind on daily basis that you need to do this everyday and make it work when you get enough time to do it in any form of exercise like walking, jogging, running, cycling or swimming. Even yoga also. You can choose anything and can take out 10 minutes to 1 hour 3-4 times a week.

Once you have trained your mind to get up for exercise, try to include variety of exercise to have multiple ways to lose weight. Then, stick to it. It’s easy to maintain this flow for months if you can journal it or mark it on calendar. It gives you instant boost as soon as you look on the efforts you made on every day basis and helps you track the changes.

Improve metabolic rate

Daily intake of green tea can improve your metabolic rate and can help you lose weight. Studies suggest that the flavonoids and caffeine present in the green tea can help increase metabolic rate and fat oxidation and even improve insulin activity. Green tea ingredients increases the pace of metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories. Hence, take it everyday and watch the wonderful effects of green tea.

Summary

People who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a specific diet or program. Everyone is different in so many ways that it is difficult to choose about a perfect way to lose weight for a once. So, try to make these changes in your lifestyle that includes long-term changes in daily eating and exercise habits.

Once you’ve achieved a healthy weight, rely on the healthy eating habits and physical activity to keep you away from gaining it back.

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This content provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or doctor for more information.

DIFFERENCE BETWEEN FLU AND CORONAVIRUS

Right now, coronavirus spreading around the world corners and the seasonal flu which is very similar to the coronavirus in symptoms and causes making it difficult to differentiate in both of them. So, let’s have a look what are they:

Flu

Flu is a seasonal viral infection that attacks your nose, throat and lungs. Basically, parts of respiratory system. Influenza is commonly called the flu, mostly figured out because of cold, cough and fever.

Every year, million cases of flu occurs and resolves on its own within short span. But sometimes, if you don’t take care of yourself, its complications can be deadly. People which usually present in higher risk of developing complications are young children, elders, pregnant women, people with chronic diseases and people with weak immunity or immuno-compromised.

Symptoms

The flu symptoms are almost same like common cold with a runny nose, sneezing and sore throat. The common cold usually develops slowly but flu tends to come on suddenly. And although a cold happens, you still feel comfortable within few days but flu usually feel much worse.

Common signs and symptoms associated with flu include:

Fever over 100°C
Chills and sweats
Headache, bodyache
Persistent cough
Blocked or runny nose
Sore throat
Weakness, tired feeling

Causes

Usually most viruses travel through the air in droplets form and able to infect persons who comes in contact. It happens when someone with the infection coughs, sneezes or talks. You can inhale the droplets or can pick up the virus from surface and can transfer them to eyes, nose or mouth yourself. Besides that it can be spread by saliva (kissing or shared drinks) or by skin contacts like handshakes or hugs.

Infected person become contagious from the day or so before symptoms first appear until about five days. Children and people with weak immune system may be contagious for longer time.

With time, influenza virus is able to stay due to it’s mutation with new evolved strains. If you had influenza in the past, your body has made particular antibodies to fight that particular strain of the virus. But in the future, if new strain of influenza virus encountered, those antibodies may prevent infection or lessen its severity but not going to prevent it completely.

Complications

If you’re young and healthy, seasonal influenza usually isn’t serious. Although you may feel very weak and uncomfortable while you have it, the flu usually goes away in a week or two with no lasting effects. But children and adults at high risk may develop complications such as:

Pneumonia
Bronchitis
Asthma flare-ups
Ear infections

Hence, you need to take rest, symptomatic relief for cold and cough by taking tea, honey, warm water etc. You need to consult doctor Or physician if symptoms persists or worsens.

Coronavirus

Coronavirus disease which also called as COVID-19 is associated with large family of viruses that can cause illness ranging from the common cold to more severe diseases. It might be zoonotic, meaning they are transmitted between animals and people. But as this is a new strain that has not been previously identified in humans. There are lot of challenges to gather right information and dilemma to face this by health care facilities and professionals.

Symptoms

It is characterized by mild symptoms including a runny nose, sore throat, cough, body ache and fever.

It can be more severe for people with weak immunity, pregnant women, children, elders and person with chronic diseases. So, vulnerable people symptoms include shortness of breath Or breathing difficulties due to pneumonia. In more severe cases, infection can cause pneumonia and may lead to severe acute respiratory syndrome, kidney failure and even death.

Causes

It’s unclear exactly how contagious the new coronavirus is as it is spreading successfully to many countries with different habitats and climates. It is spreading from person to person contact through droplet form (cough, sneeze, talk) in air and able to infect persons who comes in direct contact. You can inhale the droplets or can pick up the virus from surface and can transfer them to eyes, nose or mouth yourself like flu virus. So, the transmission is same by saliva (kissing or shared drinks) or by skin contacts like handshakes or hugs. For how long a person can be contagious, it is difficult to say as incubation period may be 5 to 14 days and person may be asymptomatic but contagious. So, prevention is the key here.

Prevention of coronavirus

There is standard recommendations which can prevent infection to you or your dear ones. It includes regular hand washing with soap, covering mouth and nose when coughing and sneezing by mask or hand, thoroughly cooking food. Avoid close contact with anyone showing symptoms of respiratory illness such as coughing and sneezing.

Standard Practice

Try to avoid contact or touch with people, surfaces and objects throughout the day when you are travelling and in work place. As there is accumulation of germs on your hands, you have to restrict yourself to touch your eyes, nose or mouth completely and rinse the hands thoroughly.

As there is no vaccine available, you can take steps to reduce the risk of infection by following this :

Wash your hands thoroughly often with soap and water for atleast 20 seconds or use an alcohol-based hand sanitizer.
Avoid touching your eyes, nose and mouth multiple times.
Avoid close contact with anyone who is sick or showing symptoms.
Cover your mouth and nose with your elbow or tissue when you cough or sneeze and wear mask while travelling.
Clean and disinfect surfaces everyday.
Stay home from work, school and public areas if you’re sick and avoid mass gathering.
Avoid eating raw or undercooked food.

Call Or go ahead to a healthcare professional if you develop a fever and symptoms of respiratory illness, such as cough or difficulty breathing and have been in contact with a person known to have COVID-19 or if you live in or have recently traveled to an area with ongoing spread. Be alert and be safe.

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Honey – A wonderful miracle worker

Honey is considered as a one of the top health food all over the world. It is the most popular and widely used sweetener with enormous health benefits and used as a base for many traditional medicines like in Ayurveda. The health benefits of honey have been valued since ages. There are various benefits of honey. Let’s find it out.

Powerful antioxidant

Honey act as a good source of antioxidants. Antioxidants help to protect your body from cell damage due to free radicals and stress induced oxidative damages. Free radicals contribute to the aging process and may also contribute to the development of chronic diseases such as cancer and heart disease. So, if you take honey on regular basis, it improves health. It can be included with green tea for maximum benefits.

Antibacterial and Antifungal

Research and studies favours the capability of antibacterial properties of honey. It can kill fungus also. It is natural antiseptic. Its effectiveness as an antibacterial or antifungal varies depending on the type of honey, but it’s clearly more than a remedy for these kinds of infections.

Sore throat remedy

Research has also shown that having a tablespoon of honey can reduce irritation in the throat. Honey is the preferred natural remedy for cough, especially for kids, as it helps to relieve cough and aids in sleep.If you have a cold, try a spoonful of honey. Add it to hot tea with lemon when a cold or virus hits you. It act as a cough suppressant. Research has suggested that honey is an effective as dextromethorphan, a common ingredient in over the counter cough medication. Just take one or two teaspoonfuls.

Helps in weight loss

Are you aware that honey can be used for Weight loss. Studies hav shown that honey burns body fat even while when you are sleeping. It is one of the best foods for losing weight. To accomplish that it needs to be consume with warm water on empty stomach early in the morning. Having it first thing in the morning, helps increase the metabolism, which in turn helps reduce weight faster.

Helps in Dry Skin

Honey acts as a moisturizer due to which can be use for various skin ailments which makes skin dry, red, itchy, flaky. Usually, young children and teenagers suffer from eczema.Those suffering can make a mixture of raw honey and cold-pressed olive oil and apply on the skin to get control the problem. Honey acts as a natural cleanser by removing dirt and making the skin smooth and soft. It can also be used for exfoliation of the skin by mixing it with oats in order to remove dead cells.

Energy Drink

Honey is known as an excellent source of natural energy as the natural unprocessed sugar present in it and this in turn can give a quick boost of energy. This quick boost works like a wonder for your workout, especially in longer endurance exercises.

Beautiful Skin & Face

Honey work wonders for skin because of its moisturizing and nourishing properties. Honey is a natural moisturizer, especially for dry skin. Raw honey not only unclogs pores but it also helps moisturize parched skin. It also helps curing cracked lips during winters. Many people also use honey masks for skin tone correction. Also being a natural antiseptic, it is very useful.

Helps in digestion

Honey is an excellent antioxidant, which means its regular consumption will cleanse your body of various toxins. In addition, its antibacterial properties will considerably improve the condition of your digestive system.

Summary

Honey is great natural product available which have multiple health benefits. Applying it over skon also do wonders. So, start using it now everyday and enjoy it.

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International Women’s Day (March 8th)

Pledge to create Equality to every women around the world

Celebrate it in your own way……if you are a women !! It is a day which celebrate the social, economical, cultural and political achievements of women all around the world. It’s a call for action to accelerate gender equality.

This year is a pivotal year for advancing gender equality all over the world including every single women. It will mark extraordinary moments in the gender equality movement which is going on since ages: a 5 years milestone towards achieving the Sustainable Development Goals and the 10th anniversary of UN Women’s establishment.

There is increase in global awareness for this issue but despite some progress, real change has been slow for the majority of women and girls in the world. Today, not a single country can claim to have achieved gender equality in all aspects. Multiple obstacles remain unchanged in law and in culture. Women or girls have been under valued, they have worked more with fewer choices; paid less compared to other gender. In personal life, experienced domestic violence and sexual assaults. But all this needs to be stop now and this day marks the journey which everyone of us going through and to change the path.

The year 2020 represents a great opportunity to accelerate global action to achieve all human rights of women and girls worldwide.The theme for International Women’s Day (8 March) 2020 is, I am Generation Equality: Realizing Women’s Rights.

An equal world is a great world which brings equality, joy, love and peace. Individually, all of us as women Or girls responsible for our own thoughts and actions – all day, every day to achieve what we deserve and much more.

We can actively choose to challenge the stereotypes created by society, fight every single bias, can broaden the perceptions created by others. We can improve the possibilities and achievements.

Create Equality in the boardroom, government, workplaces, sports, health and wealth …

Pledge to make it happen. Let’s be #EachforEqual.

Do what you can in every way to make a small or big changes but positive difference for women everywhere.

#EachforEqual pose

STRIKE THE #EachforEqual POSE to motivate others and to make International Women’s Day YOUR day. Put your arms out front.

This campaign runs all year long. It provides a direction to guide and improve the continuous collective actions by all of us. Let’s make #EachforEqual activity reinforced and amplified through out the year.

Love to everyone of you….!!!

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Types of Green Tea

Green tea is a favourite among everybody now a days and is arguably one of the most popular healthy beverages available right now. It is because of it’s multiple health benefits due to the presence of various antioxidants and phytonutrients. Unlike other teas, green tea is among the least oxidized of all teas.

Due to the difference in its processing, green tea is able to retain the maximum number of antioxidants and polyphenols that are responsible for its health benefits. It contains very high levels of polyphenols, mainly catechins, a type of antioxidant.

Polyphenols in green tea include catechins, flavonoids, theaflavins and tannins. These are responsible for it’s slightly astringent or bitter taste.

Catechins are a type of polyphenols present in green tea which include epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG).

Green tea (Indian) are grown mostly in Darjeeling and Nilgiri. High-altitude Darjeeling grown green tea have a special astringent flavour, while Nilgiri green tea have distinct flavour with stronger taste.

Benefits of Green tea

The polyphenols in green tea have powerful anti-oxidant properties that enhance immunity by preventing or slowing down the oxidative damage to our body. These protect our body cells from oxidative stress by removing free radicals and reactive oxygen species (ROS). These free radicals are responsible for heart disease, diabetes, cancer, hypertension. Taking green tea on regular basis improve the body health and prevent these diseases.

Types of green tea

There are various types of green teas available according to the flavours and variety involved. The following teas are very popular now a days and you can include them in daily regimen to cherish their multiple health benefits. Nothing compares to the warm/hot tea in your hands with their beautiful aroma.

Matcha :

Matcha is one of the most popular tea. It’s a powdered green tea which is grown primarily in the shade. The tea leaves are meticulously stone-ground into a fine powder which gives out a rich herb like flavor. Matcha tea is loaded with antioxidants, especially catechins. It also help boost concentration levels, memory and induces calm. It aids in weight loss also if regularly taken.

Jasmine Green tea :

Jasmine green tea is a flavoured one with the essence of jasmine flower. It is very tasty with its sweet fragrance and includes delicate flavor of its white blossoms. This tea involves many antioxidants which can effectively fight free radical activity. Multiple studies have pointed out its link in improving arthritis, regulating blood pressure and relieving stress.

Chamomile Green tea :

This green tea flavoured with delicate chamomile flowers. When infused in hot water, it gives calm effect and this makes this tea one of the most favourite ones among green tea lovers. Chamomile tea has been known to help with stress relief. Its soothing effect with mildly sedative properties has also known to act as a good sleep inducer. Try to take it in night to have good sleep.

Tulsi/ Basil Green Tea :

Tulsi/basil is a very commonly found herb in indian houses. It is significant in the rich tradition of Indian ayurvedic and herbal remedies. It’s a combination of delightful concoction of health and flavor. The abundance of phytonutrients and antioxidants in green tea helps protect the body from free radicals. It has been linked to decrease stress, strengthen immunity and improves digestion and metabolism.

Longjing:

This is most beloved green tea in China. It’s aroma is similar to fried chestnuts over wood charcoal. It is straw coloured, tending towards amber with a tea-oil sheen. The high quality, first grade Longjing is comprised of flattened budsets that have a characteristic straw- yellow tingle. It is a power pack of antioxidants and polyphenols. A must try due to it’s unique flavor and benefits.

Genmaicha:

Genmai Cha is one of the most established teas of Japan and currently very famous among youthful tea drinkers. It is manufactured by blending grains of toasted brown rice. This tea have unique spicy aroma with hints of roasted rice. It is clear green in colour and tingled with an olive hue. This glorious beverage can be sipped just for divine pleasure and is one of the few drinks that perfectly combine well with both savory and sweet food.

Health Tip

Add lemon to the warm green tea. The Vitamin C of the lemon will make the healthy catechins easier to absorb. If taken with milk, on the other hand makes it harder to absorb catechins. So, avoid taking it with milk and enjoy the benefits.

Storage of green tea

Green tea deteriorates very easily when comes in contact with light, oxygen, humidity or high temperature. Proper storage can significantly prolong its flavours and benefits. To preserve the freshness of green tea, store them as follows:

In a sealed airtight container that completely blocks light a well as air exposure.
In a cool and dry place.
Keep it away from strong-smelling foods.

So, enjoy the different flavours as well as different aromatic green tea. Besides it’s taste, the green tea have numerous health benefits. It’s a perfect combination of both of them. Hope you try each one of them.

Be healthy and choose a better version of you. Dream more, achieve more & love more. Sign-up to kreateUrself for more posts.

This content provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or doctor for more information.