1200 calorie lacto vegetarian diet diary -31.dec.14

I started dieting about two weeks ago when I realized that I need to reduce my weight now and also bought my misfit fitness tracker. I already dropped my extra 12 kg weight two times in past. Here I want to help those who have less resources and motivation to achieve their dream body.
I use my fitness pal app to maintain my food diary. Here I am posting my last fitness diary sceenshots for a review. And also whenever its possible I will post pictures of my meals. So you can understand how 1200 calories looks like.

Exercises does not make you muscular.

Hello everyone!
Two weeks ago I joined three new sport courses i.e. Abs intensive, fitness mix and discofox course.
Intially it was very tiresome But now I feel that my body is toned and practically there is no muscular pain.
Last time as I lost weight, I did not do weight exercises because I thought that will make me muscular and I wanted to look feminine. Last week I got a very nice youtube channel. See this gorgeous lady and you will find out exercising makes you beautiful. These diet and exercise related videos are awesome and free. click here for Joanna Soh´s fantastic youtube channel

Carrot orange soup : no oil recipe

Today I tasted a very delicious soup. It is tasty as well as healthy. It was so tasty that I decided to replicate this recipe.

As Suggestion of my collegue, One should boil Carrots with orange Juice and mix it with some spices.
It was her own kind of recipe and I didn´t find same recipe on internet.

But you can find similar recipe here

You can try this too click here

अपने दोस्तो को वजन घटने के लिये उत्साहित कैसे करे? Motivation for losing weight

मेरा कहना है की अप सबसे पहले अपना पॉइंट ऑफ व्यू चेंज करके देखिये। क्या मोटे लोग सुन्दर नहीं होते? होते है! पर उनको अपने शरीर के साथ साथ एक और शरीर का बोझ उठना पड़ता है इसलिये उनकी लगभग हर काम करने की क्षमता कम हो जाती है। अब सवाल ये उठता है की उन्हे अपना वजन घटने के लिये उत्साहित कैसे किया जाये?

१) सबसे पहला तरीका है की उनसे खाने के मामले मे कोई टोकाटाकी या मनुहार मत कीजिये। आप कहेंगे भाई वाह! क्यों नहीं करे मनुहार आखिर हम उनका भला चाहते है। असल मे ये दोनो ही वो पायंट्स है जो किसी का वजन घटने नहीं देते थाड़ा सा धिराज रखिये वो जो खाना चाहते है उन्हे खाने दीजिये और जब उनका पेट भरा हो तो फिर उन्हे समझाये ही क्या सही है क्या गलत।

२) आप उनसे जो करवाना चाहते है वो उन्हे खुद करके दिखाये। मुझे आज भी याद है की जब भी मेरा मूड एक्सर्साइज़ करने का नहीं होता था तो मैं कैसे अपने पापा को एक्सररसाइज़ करते देख के मोटीवेट होती थी।

३) ताने ना कसे : ये सबसे बड़ी गलती है जो अधिकतर शुभचिंतक करते है कहेन्गे की तुम इतना आलू और तेल खाते हो वगेरह, मोटापा सिर्फ एक गलत जीवनशैली है ना की कोई मानसिक स्थिति। उन्हे तकलीफ ना पहुचाये नहीं तो वो आपसे बाते करना ही छोड़ देंगे।

४) हो सके तो उनके मोटापे का कारण पता करे की ये गलत जीवन शैली के कारण है या फिर हार्मोनल disbalance के कारण। उसके बाद rootcause का ट्रीटमेंट कीजिये

५) जब कोई बहुत ज्यादा नमक, शक्कर या फिर तेल खाता है तो उसकी स्वाद की ग्रंथी  काफी कमजोर हो जाती है फिर उन्हे केवल शक्कर ही मीठी और नमक ही नमकीन लगता है इस स्थिति मे उन्हे धीरे धीरे नमक शक्कर और तेल की मात्रा मे कमी करने कहे ताकि वो सब्जियो और फलो का स्वाद ले सके। 

६) हो सके तो एक कुत्ता पाल ले वो आप लोगो को सुबह जबरदस्ती घूमने ले जायेगा या फिर कुछ ३-४ लोगो का ग्रूप बना ले जो साथ मे घूमने या फिर व्यायाम करने जाये।

७) उनके लिये सही और realistic goal सेट करने मे मदद कीजिये जैसे हफ़्ते मे केवल आधा किलो वजन कम करना।

८) कभी कभी उनके लिये healthy खाना पकाये और उनके साथ मे एंजाय करते हुए खाये इससे उनकी healthy खाने के लिये मानसिकता चेंज होगी ये कुछ वैसे ही है जैसे हम सभी जब भी फिल्मो के बारे मे सोचते है तब पॉपकॉर्न का खयाल आता है या बरसात मे पकोडे खाने की इच्छा होती है

९) हफ़्ते मे एक दिन उन्हे मनचाहा खाना खाने दे बाकी दिन उनकी डाइयेट का ध्यान रखे

१०) मैं आपको एक बात बताती हूँ की असल मे अधिकतर लोग अपने अकेलेपन के कारण मोटे होते है उनके मन मे ये बात बैठ जाती है की कोई उन्हे मिलना नहीं चाहता। आप उनके अच्छे दोस्त बन जाइये उनके साथ एक ट्रीट शेर करे जैसे एक आइस्क्रीम और ६ पानीपूरी वगेरह

११) आखिरी टिप् : उन्हे कंप्यूटर या टीवी के सामने से उठने के लिये प्रोत्साहित कीजिये

 

say no to sugar

Why Sugar Is Toxic To Body

In 1957, Dr. William Coda Martin tried to answer the question: When is a food a food and when is it a poison? His working definition of "poison" was: "Medically: Any substance applied to the body, ingested or developed within the body, which causes or may cause disease. Physically: Any substance which inhibits the activity of a catalyst which is a minor substance, chemical or enzyme that activates a reaction."
Dr. Martin classified refined sugar as a poison because it has been depleted of its life forces, vitamins and minerals. The body cannot utilize this refined starch and carbohydrate unless the depleted proteins, vitamins and minerals are present. Incomplete carbohydrate metabolism results in the formation of 'toxic metabolite' such as pyruvic acid and abnormal sugars containing five carbon atoms. Pyruvic acid accumulates in the brain and nervous system and the abnormal sugars in the red blood cells. These toxic metabolites interfere with the respiration of the cells. They cannot get sufficient oxygen to survive and function normally. In time, some of the cells die. This interferes with the function of a part of the body and is the beginning of degenerative disease."2
Refined sugar is lethal when ingested by humans because it provides only that which nutritionists describe as "empty" or "naked" calories. It lacks the natural minerals which are present in the sugar beet or cane.
In addition, sugar is worse than nothing because it drains and leaches the body of precious vitamins and minerals through the demand its digestion, detoxification and elimination makes upon one's entire system. So essential is balance to our bodies that we have many ways to provide against the sudden shock of a heavy intake of sugar. Minerals such as sodium (from salt), potassium and magnesium (from vegetables), and calcium (from the bones) are mobilized and used in chemical transmutation; neutral acids are produced which attempt to return the acid-alkaline balance factor of the blood to a more normal state. cancer cells thrive in acidic pH.
Insulin resistance: another reason to avoid refined sugar
When blood sugar increases (a result of the stress response or from what you have eaten), your body releases insulin to help move the glucose out of your blood and into the cells to actually provide them with energy. But if you don’t need that energy (you don’t fight or flee) the default mechanism is to store the glucose as fat. If the stress continues (it usually does) cortisol levels remain high, so the body triggers the breakdown of sugar stores in the liver and muscles to provide further fuel. Out comes more insulin to deal with the extra blood glucose. Overtime, the body simply can’t respond to insulin the same way it used to. You can become intolerant to insulin – or insulin resistant.
 that’s why I promise myself that I’ll avoid use of refined sugar. I don’t want to ruin my perfect life with advent of diseases like cancer or diabetes.  
Reference:

1.      http://www.marilynglenville.com/womens-health-issues/fat-around-the-middle/

2.      http://www.globalhealingcenter.com/sugar-problem/refined-sugar-the-sweetest-poison-of-all

a fruit with lemon water at 11 am

When someone suggested me of having a fruit with a glass of water with juice of half lemon at 11 am, It sounded a bit funny to me. But this habit helped me a lot to control my hunger. The fruit is generally an apple, because apples are convenient to transport. I still remember the time when I was on my weight loss mission and travelled almost half of India.  Generally I gain weight when I travel but that time I didn’t. in fact  I lost around 2 kg in 15 days and was looking and feeling awesome all the time. At that time apple were my best friends. An apple a day keeps Doctors away.

But I never understood the logic behind having water with lemon juice until I read a bit about it. There are following health benefits of lemon water. But I am most impressed by the second one. So make sure you drink unsweetened lemon water daily at 11am.  

10 Health Benefits of Lemon Water:

1. Boosts Your Immune System- Lemons are a great source of vitamin C, citrus bioflavonoids, and phytonutrients, all of which aid in increasing your immune system.
2. Prevents Cancer – Lemons are a highly alkaline food, studies have shown that cancer thrives in an acidic body and cannot survive in an alkaline environment.
3. Increased Energy- The vitamins and nutrients in lemons help to increase your energy, particularly the high amount of vitamin C. Many note to feel energized and hydrated after drinking lemon water upon waking.
4. Improved Digestion- Lemon water stimulates the gastrointestinal tract which is why it is most beneficial to drink first thing in the morning on an empty stomach.
5. Balances pH – Drinking a glass of lemon water helps to alkalize your body. Many diseases and conditions have been linked to an acidic body state. For optimal health it is important for your body to maintain a slightly alkaline state which can be achieved by eating alkaline foods.
6. Lower Blood Pressure – Drinking a glass of lemon or lime water can help lower blood pressure
7. Improved Liver Function – Lemon water aids in stimulating and purifying your liver. It also helps inhibit the excess flow of bile and increases liver enzymes.
8. Reduces Oxidative Stress – The vitamins and minerals in lemon water aid in reducing oxidative stress. Lemons contain antioxidants, bioflavonoids, and phytonutrients.
9. Detoxification- Lemon water benefits cleansing your body by reducing toxins in the blood. The nutrients in lemons also promote the removal of waste materials and toxins as it acts as a natural diuretic.
10. Regulates Bowel Movements – Lemon water helps the bowels to better eliminate waste and reduce constipation.

Source: http://www.healthextremist.com/health-benefits-of-lemon-water/

Day2 : picnic in Hidensee

Yesterday I woke up at 6:45am and I had only 5hrs sleep, because of this I was sleepy and less hungry in the morning and I did the common mistake that I did not had sufficient water in the morning. But I ate half banana and ½ glass whole milk diluted with ½ glass water. since the other half banana was very riped i put it in the fridge and after coming back i applied this in my hairs :) (i had a natural hair conditioner) Then at about 8:30 am I had 1 bread roll with 100ml lemon tea. As I was shopping for lemon tea I chose the tea that contains sugar, I don’t prefer no sugar options because most of the artificial sweeteners causes cancer. Calorie intake is not a big matter but cancer and toxins are what I really want to avoid.

Bread rolls recipe

Actually I want to mention short recipe of Bread rolls, for this I took 350g flour and 150g Oat meal (for having nice fiber content and avoid constipation) and all 2tsp sugar and half tsp salt. And some ajwain and cumin seeds for flavour. Then I dissolved ½ pack of fresh yeast in luke warm water and added ½ bowl quark to it. I added around 30ml olive oil to it and made dough, and let it rest for 15 min)

For makin filling I boiled 5 medium potatoes and peeled them and then heated 2 tsp oil and added 1 tsp cumin mustard and turmeric to it. Then I added 1 chopped onion and let it fry a bit then added 1 handful peas to it and potatoes I used salt for taste and ½ tsp garam masala and mixed well. Then I filled the dough with this mixture and formed rolls of it. And baked it.

Tamarind Rice recipe

A night before my picnic I also cooked Tamarind Rice. Its very easy to make because as preparation you should soak tamarind in water and wash rice. Then heat 2 tsp oil add a chilli ½ tsp mustard and 4-5 curry leave ½ handful urad dal and ½ handful chana dal to it and let it roast then add rice water and tamarind to it. And let it boil for around 15 min.

I mainly ate these two things in the whole day. After ½ hr train journey, 2 ½ hrship journey we finally reached Hidensee. There I chose most physically active group to be with and we played games, had fun in water, and walked around 20 km. then I reached again Greifswald at around 8pm in between I had 2 medium bread rolls with tomato ketchup and around 500 gm tamarind rice. I had 2 muffins too. I could not control to have it.

After coming back I ate tamarind rice with yoghurt and 2 bites of cake at around 9:30 pm. And then read book for ½ hr took a bath and slept at 11pm. I know it is not a good habit to sleep within 2 hrs of eating but i was too tired to remain awake. but i think it is not a big sin to punish myself :)

in the whole day I drank about 2 Litre water. I think controlled my calorie intake optimally because i am neither feeling weak nor heavy today. :) HAVE A NICE DAY as I am having now :)