Managing Blood Sugar Spikes

It has been a while I was away from my blog. It was because I was baking my life's best bun that takes the longest. Yeah! I am a proud mom of a beautiful daughter now. Just like every pregnancy mine too was a mixed bag of joy and sorrow. But the most difficult one was being diagnosed with Gestational Diabetes (GD). I always knew deep down that I will test positive despite my active lifestyle and eating habits due to a long running family history. Yeah! those genes just get you and you cannot do anything. But then I was determined to control it really well without meds and I did. Yey! GD goes away right after delivery. But one thing common in GD and conventional diabetes is to control blood sugar spikes. Looking back am glad about getting GD as I learnt a lot about the body and the food. Eating healthy should be a habit but certain conditionslike diabetes require more than just eating healthy. It requires to figure out how much to eat, when to eat and how to eat.

After a week of testing positive and overcoming my broken heart, I decided to get down to the nitty-gritty of food and blood sugar. It is all about body's ability to slowly absorb carbs. With insulin resistance, body absorption of carbs changes causing blood sugar spikes. 
Eating protein or fats (careful here...let it be good fats), slows down the absorption of carbs maintain a steady blood sugar level. That is what you need. When it comes to diabetes, that is not enough. Eating protein first thing as part of every meal makes all the difference. When you consume protein before eating carbs, the absorption of carbs slows down, maintaining a steady blood sugar level. So before eating bread, have your Greek yogurt or lean meat. Fats also help regulate the absorption of carbs and controls blood sugar spikes. But be careful with fats. Focus on good fats like nuts, avocado, olive oil etc. Fat free foods are really not helping anyone. Fats are body power house and are important to make you feel full and satisfied. They curb the urge to fill in unnecessary extra calories. And they taste good. Go for it! in moderation. 

Controlling portion size is not the only important thing for good blood sugar levels. One needs to know how are carbs, fats and protein distributed in each portion. Blood sugar is related to carbs. So how much carbs is too much? Healthy adults are recommended around 200 gm of carbs per day. If one eats 6 meals a day, it averages to 33 gm of carbs per meal. So how much is 33 gm really? 33 gm of carbs looks like -
2/3 cup of rice, or
2 whole wheat chapati 6inches, or
2/3 cup lentils/split peas/legumes/beans, or
2 slices of whole wheat bread, or
1 cup cooked oatmeal, or
3/4 cup plain penne cooked, or
3/4 cup cooked quinoa, or
2 cup milk, or
5 oz almonds, or
7 oz walnuts, or
1 cup peanuts

Getting exercise anytime of the day is beneficial. It is also important what type of exercise is chosen. While aerobic exercise helps control blood sugar level, anaerobic exercise, or strength training, can increase your adrenaline, and that can raise your blood glucose. The same goes for interval training, including workouts such as CrossFit, and activities with short bursts of intense activity.Mild exercise like walking 20-30 mins before and after meals is a great way to  keep those blood sugars leveled. Working out increases your body’s insulin sensitivity, making it easier for insulin to transport glucose to the cells that will use it. So working out after a meal can be a good way to “use up” excess glucose after eating. This is true for non insulin users primarily. Insulin users have to also look out for hypoglycemia, risk of low blood sugar. 

During pregnancy all those hormones go haywire and a woman can become insulin resistant resulting in blood sugar spikes. So firstly, a pregnant woman has to eat around 300 cal more for baby's development and minimum consume 175 gm of carbs but at the same time avoid blood sugar spikes to avoid complications. To top it all, hella cravings! Gestational Diabetes is a total bummer in pregnancy. Some women are prescribed insulin but every mom-to-be first choice would be to go meds free. Maintaining good numbers with diet and exercise alone is a major task for anyone with diabetes, but the challenge becomes ten fold with pregnancy. It was tough for me with GD but then in retrospect learnt a lot for the rest of my life. So everything happens for a reason and a good one :)

Balance Your Hormones For a Balanced Life

As the body ages our hormones start acting weirdly and all sorts of problems start arising, tells me my dear friend and yoga expert, Neeti Shukla. Unfortunately with the current day and age lifestyle, this problem does not restrict to any age. Bad food habits, insufficient sleep, physical and emotional stress are the major cause of hormonal imbalance.  Few years back very less people knew about hormonal disorders like thyroid, PCOS etc. But these have become a common name now. 

In Yoga, practising Bandhas everyday can help you to balance the hormones. Just 5 minutes of your life can help you change it for better. "Bandhas" in Yoga can be defined as Interior Body locks for the perfect balance of hormones that are practised to tone, cleanse and energize the interior body and organs. While practising Bandha, the energy flow to a particular area of the body is blocked and when released, the energy flows with an increased pressure through the body. The energy channels are purified, blockages get released and the exchange of energy is improved. Bandhas controls stress and mental restlessness and bring about inner balance and harmony. If you understand Chinese medicine, then it is like balancing Chi.

There are four types of Bandhas:

All the Bandhas are performed in Padmasana (Lotus Pose) or Sukhasana (Easy pose- for beginners)

1. Jalandhara Bandha - Chin Lock

   Steps

·       Inhale

·       Hold your breath

·       Drop your chin to chest

·       Hold your breath as long as possible, maximum 20 seconds

·       After that, first get your chin up and then Exhale.

Benefits

·       Regulates Thyroid function

·       Improves concentration

·       Beneficial in throat diseases

·       Mental Relaxation

·       Helps in weight loss

Important Tips

Practise 3 times.

Hold for maximum 20 seconds each time.

Use your fist for support; if you are suffer from Cervical.

2. Uddiyana Bandha - Lifting of the Diaphragm

Steps

·       Inhale and then exhale completely

·       Hold your breath

·       Pull in your stomach for maximum 20 seconds

·     When it is not possible to hold your breath, Release your stomach

·       Inhale.        

Benefits

·       Strengthens abdominal muscles

·       Improves digestion

·       Prevents diseases like diabetes, constipation

Important Tips

Practise 3 times and hold for 20 seconds each, not more        than that.

Practise it empty stomach.

Do not practise it during menstrual cycle and pregnancy.

3. Mula Bandha - Root Lock

   Steps

·       Inhale and then exhale completely and forcefully

·       Hold your breath

·       Contract your pelvic floor muscles

·       Hold for maximum 20 seconds

·       Release and Inhale

  Benefits

·       Regulate unstable menstrual period.

·       Improves digestion

·       Tones theuro-genital and excretory system

·       Helps to relieve frustration and depression

·       Beneficial for fertility

·       During the pregnancy, it helps to prepare the muscles for easier delivery

 Important Tips

 Practise 3 times and hold for 20 seconds each, not more than  that.

 Do not practise it during menstrual cycle.

4. Maha Bandha - Practice of all three Bandhas at the same time.

IMP: Please meet a trained Yoga Instructor and learn the technique in person. 

10 Steps Yogic Breathing

It is very easy to forget breathing right between the fast paced lifestyle and the stress levels we manage everyday. We may fit in an exercise regime, but still feel stressed. Think why?
Cellular respiration is the source of all physical energy and expression. It is dependent on constant flow of oxygen to every cell in our body. We breathe in a different pattern in every emotional condition. When relaxed, we breathe slow and deep that gives the experience of the best emotional state and positive energy flow.

Practicing full Yogic Breathing or Pranayama is the base of physical well-being and clarity of mind. Weight loss, short and long term health goals are fulfilled at no extra cost. Practicing Pranayama heals the body from inside out and creates a positive energy flow to set your purpose and intentions right. I strongly believe in it as I have seen the results myself. I have been able to change my lifestyle and maintain it for years now as every day when I practice Pranayama, am reminded of my intention. You really do not have to like yoga to learn Yogic Breathing, you just have to love breathing. Rest follows on its own!

1. Get in a comfortable seating position on the floor or your mat. Melt your shoulders back, slightly tuck in the chin and sit up with a straight spine. 
2. Close your eye gently. Put your hands on your knees, release the tongue from the roof of the mouth, unclench the jaws and relax your eyebrows.
3. Gently place your hand on your navel. Slowly breathe into your belly and feel your belly expanding. Imagine the flow of breath from your nose all the way through your belly.
4. Hold your inhale for 10 secs. Slowly exhale all the air out, feeling you belly sinking in to your back. Hold for 10 secs. Try to make your exhales as long as the inhales.
5. Repeat for 10-15 times.
6. Now switch hands and put the other hand on your chest.
7. Gently take a deep inhale from your belly to the ribs and to the chest. Feel your chest puff up. Hold for 10 secs.
8. Slowly, with control, exhale all the air out as it came in; out from the belly through the ribs and then the chest. Hold for 10 secs.
9. Repeat this for 10-15 rounds.
10. Very gently open you eyes and bow down to yourself for awakening your spirit.

Pranayama not only improves our ability to fight stress but it also has great physical impact in toning our internal organs. Exercising does not necessarily move our internal organs and with most of us sitting all day, our internal organs do not get the motion they need. Breathing completely in three stages with control, making exhales longer than inhales, moves the organs, changes their shape and release any extra liquid and food around. Just like our muscles our internal organs need this movement. 

How we breathe directly affects our nervous system and hence our physical, spiritual and psychological well being. So ask yourselves - Did you breathe today?

Eating Fruits The Right Way

It feels like it has been ages since I did a new blog post. It was not any writer's block as I did compose few posts, as time allowed but just never felt like posting them. I had an uncompleted post for which my research was not complete. And I did not feel like posting anything until that was done. Finally it is the time!

Fruits is a food group high in life essential nutrients. Having fruits as part of daily diet and consuming the daily required portion can lead to a healthy life. But have you ever thought that there can be better approaches on how to eat fruits for maximum benefits? Well this can be a controversial topic and not supported by modern science completely. But then don't forget science makes new discoveries every day. It might support the right way of eating fruits soon. Until then, I look at it as use your best judgement and knowledge.

Eat fruits first thing in the morning

Breakfast is the most important meal of the day. The starving body easily absorbs whatever it is fed in the breakfast. Many studies, new and ancient teach to eat fruits first thing in the morning. So the body quickly and most effectively absorb all the essential nutrients.

Do not eat fruits with or after meals

Fruits contain simple sugars which require no digestion. So they will not stay in the stomach for long. Also fruits are acidic. If fruits are eaten with or right after meals, it will combine with other complex foods that require digestion and cause fermentation, creating digestive issues and producing toxins. 

It is better to keep a gap of at least 30 mins between raw fruits and meals.

Do not mix dairy and sour fruits

Ayurveda and Chinese medicine do not advise to mix dairy products like milk and sour fruits. This combination is said to diminish digestive fire and produce toxins causing congestion, cold and conditions like heartburn. If you cannot stay away from smoothies, at least try to have them at room temperature and add digestion aiding ingredients like cinnamon, honey or nutmeg. The body is most comfortable with things at room temperature. Do not shock it with non recommended food combos and cold temperature.

Our body is a reflection of what we eat. Food can help it heal from inside out. Eating foods in a right way to absorb maximum benefits is not a bad bargain provided the above practices are easy to follow. 

5 Ways To Eat Chocolate And Lose Weight

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Dark chocolate has several health benefits. It is good for your heart. It helps reduce stress. Dark chocolate with higher % of cocoa benefits you with its big bank of antioxidants. It also improves blood flow and regulates blood sugar. But we give it up when trying to lose weight. 

Happy news, you sure can have chocolate to fit your healthy lifestyle. What if I say daily? Surprised? Yes it is true. I have been there and done that. And I am no lucky one who can eat anything and still stay in shape. Though I wish...hehe. Its all about discipline and understanding what your body speaks to you. I want to share some of my tips on how to enjoy chocolate and still be in shape.

Choose only the best and purest of dark chocolate 

Avoid candy bars, milk chocolates, chocolate cakes, pastries etc. They are not chocolates. Its is the sugar in them that satisfies your craving. So if you crave chocolate, stick with having a real one. Look for a chocolate with higher % of cocoa. 4 squares of Lindt 85% dark chocolate has only 5gms of sugar. Ta da!

Size does matters  
Even if you have the purest dark chocolate, portion size matters. If you buy bars, 1-2 squares per day should be enough. If you cannot resist having a bar around, look for bite size packs. If it is hard to find the high %  cocoa dark chocolates in bite size, go for the dark chocolate chips.

Enjoy the treat fully 
Eating chocolate is indulgence. Treat it like one. When you eat a piece of dark chocolate, eat the square in small bites. Let each bite melt in your mouth to get that ultimate chocolate pleasure. I set aside my chocolate to eat separately when I sit to relax. Good dark chocolate has intense flavors. If you eat it the right way, you would not need a lot.

Melt Away
This is one my favorite tips to enjoy chocolate. We all love licking chocolate. It is a very satisfying experience. Instead of using chocolate syrups, temper 1Tbsp of semi sweet dark chocolate chips. Lick away the indulgence! 

Enjoy a cup of hot cocoa
Making a low sugar or sugar free cup of hot chocolate after a light dinner or as a dinner substitute is a great way to pamper yourself at the same time not killing for healthy food plan. Make sure you use high quality cocoa or at least 70% semi sweet chocolate chips. Find my recipe here

After several trials, I no longer believe in the word "Diets". More the fact that its first three letters spell "Die". Following specific diets can sure be the way for short term goals. But they ain't there to stay. When we speak about a healthy lifestyle change, we need to satisfy our cravings every now and then to not feel deprived and not get bored or fed up with the healthy lifestyle regime. 

Get Protein In Every Meal

How much protein do we need daily? USDA recommends 0.8 gm per kg of body weight per day. Getting recommended daily % of protein might be easy for meat eaters. But for vegetarians it seems like a daunting task.

Research has shown that plant based protein is better than animal protein. Animal protein not only puts you at risk of too much protein but is an acid producing form which can create imbalance in your body. Also, look around the earth for strongest animals - elephant, hippos, gorillas - all plant eaters. 

• A whole wheat toast with nut butter and a glass of milk will start off your day with 20 gm of protein. 
• Only 1/2 cup of dry roasted edamame will give you 28 gm of protein as a snack.
• A bowl of lentil soup will quickly provide around 20 gm of protein.

There are easy and tasty ways to add protein in every meal.

Breakfast
Oats - 1 cup cooked in water 6 gm of protein
Almonds - 1 oz (23 whole kernels) 6 gm of protein
Milk - 1 cup 8 gm of protein
Nut Butter - 2 Tbsp 8 gm of protein
Whole Wheat Bread - 70 cal slice 4 gm of protein

Snacks
Dry Roasted Edamame - 1/4 cup 14 gm of protein
Roasted Sunflower/Pumpkin seeds - 1 oz 5 gm of protein
Greek Yogurt - 6 oz 15 gm of protein

Lunch/Dinner
Chickpeas - 1 cup boiled 15 gm of protein
Lentils - 1 cup boiled 18 gm of protein
Beans - 1 cup boiled 15 gm of protein
Spinach - 1 serving 13 gm of protein
Quinoa - 1 cup cooked 8 gm of protein
Tofu - 1 cup 20 gm of protein
Whole Wheat Pasta - 2 oz dry 8~10 gm protein
Peas - 1 cup 8 gm of protein
Potatoes - 1 medium 5 gm of protein
Corn - 1 cup 5 gm of protein
Broccoli - 1 stalk 4 gm of protein

Favs Whole Juices and Smoothies

Our body is very intelligent. Any kind of discomfort or pain is its way of telling us that something is not right. Its like a software program always running in debug mode. We just need to feel and observe.

One of the most useful weight-loss tips I have always used and highly recommend is to shock the body once a week by eating whatever we want without counting calories. This 'whatever' is always from the school of fast foods and sugar high foods. For me, one day of the weekend is usually the 'eat whatever' day. I have realized that the next day my body on its own tells me that it is craving for healthy nutrient rich foods..the REAL food. 

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Whole fruit and vegetable juices are the quickest and most refreshing treats for the body under such requirements. Also, i prefer to have have my whole juices at room temperature. Foods at room temperature are easily digested by the body as compared to cold foods. 

Here are some of my favs whole juice recipes. And much thanks to Vitamix for making them beautifully in seconds.

Orange & Carrot Juice                                             Green Juice

3/4 cup water                                                                3/4 cup water
2 oranges                                                                       1 green apple
12-14 baby carrots                                                        2 leaves kale
1 tsp honey/agave                                                         1/2 cucumber


Berry Avocado Smoothie                    Banana Avocado Smoothie
3/4 cup water                                                                1/2 cup water
1/2 cup frozen berries                                                  1 large banana
1/2 avocado                                                                     1/2 avocado
8-10 almonds                                                                 8-10 almonds
1 Tbsp honey/agave                                               1/4 cup rolled oats

Pear Kale Juice                                                  Beet Carrot Juice
3/4 cup water                                                                3/4 cup water
1 green pear                                                                 1 medium beet
2 leaves kale                                                                  10-12 carrots
1 orange                                                                 1 orange/red apple
1 tsp honey                                                                 1 tsp lime juice                                                              

Vitamix Homemade Almond Milk

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I love my Vitamix. It lets me do so much more than my previous blenders. My latest love has been homemade almond milk. I am not lactose intolerant. But with so much news going around to reduce dairy intake, I decided to swap the morning milk with almond milk. I cannot skip having a good portion of my homemade yogurt, so this was a satisfactory swap given all the benefits of almond milk.

Homemade unsweetened almond milk is low is calories, very high in unsaturated fats and contains no cholesterol making it great for healthy heart. Almonds also reduce post meal blood sugar spikes making it beneficial for diabetes. It has very high ranges of essential vitamins, minerals and antioxidants when compared to regular milk. A cup of unsweetened almond milk has only 40 calories as compared to reduced fat milk that has 122 calories and 15% saturated fats. The only thing cow milk offers more is protein. A cup of milk packs 8 g of protein as compared to just 1gm in almond milk.

Given the nutritional data, I like to keep a good mix of both dairy and almond milk to get the best of both worlds. I am not a fan of store bought canned or bottled products if they can be made with ease at home. Almond milk is a super simple recipe.

Recipe
1 cup almonds
4 cups water
3-4 pitted dates (optional)

• Soak the almonds overnight.
• In the morning blend the soaked almonds, 4 cups of water, dates (if you want sweetened) on high fore 1-2 minutes.
• Store if refrigerator for 3-4 days.

I do not peel my almonds as Vitamix purees everything so well that I don't see a point to give away on the nutrition from the almond peels. Also, I do not bother to strain using a nut milk bad. But you may for a silky smooth texture. Enjoy it in smoothies or just a plain glass full of it.

Masala Chai (Tea) For Weight Loss

'Chai' holds a significant place in our Indian culture. It is not only the national drink but essential as water in every Indian family. The word 'chai' brings upon several emotions and memories for every Indian. There is always a story around every cup of 'chai'. By and large, India drinks milk tea. There are little variations of preparations, but the most popular kind is the 'Masala Chai'- tea leaves brewed in milk and water with a variety of Indian aromatic spices and herbs. 

Food cravings, mood swings, digestion issues are on the top charts to inhibit your weight loss goals. Spices and herbs help create the perfect balance and leave you satisfied to avoid these conditions. 2 cups of masala chai daily can actually help you loose weight and boost your metabolism. The most commonly used chai spices are - 

Ginger - is a natural antacid, laxative and anti-gas medication. It contains potent anti-inflammatory compounds to relieve pains. Daily 4gms of ginger root is recommended.

Cinnamon - controls blood sugar spikes promising stable energy and moods. A daily serving of 1tsp is enough.

Cardamom - kills sweet cravings. Just chew 2 whole cardamoms after a meal and bam! no more sweet cravings.  is a great anti-depressant and detoxifies the body. 2Tbsp of cardamom powder is all what you need daily.

Cloves - kills the cravings for the starchy foods. It reduces inflammation, improves digestions and controls blood sugar levels. Daily serving recommended is 2 tsp.

Fennel Seeds - are great for fighting bloating. It makes great mouth freshener too. 5-7 gms is the suggested serving.

You can make your own spice mix or can buy in-stores. One chai serving only needs 1tsp of the spice mix.

Baked Kale Chips

Baked Kale Chips are my new favorite afternoon snack. They are the best healthy snack for that 3 PM salty craving. You will never tear a bag of potato chips again.

Kale is a nutritional powerhouse. With just 33 cal in a cup it packs 134% of vitamin C, 206 % of vitamin A and 684% of vitamin K. It is great for weight loss. Now we are talking superfood! If you do not like Kale in salads then there are so many ways to incorporate Kale in your diet easily - Kale Pesto, Smoothies, Soups and now Chips.

Recipe
1 bunch of Kale
1Tbsp olive oil 
1 tsp Parmesan cheese
salt to taste

• Separate the kale leaves from the veins using kitchen shears. 
• The key to baking perfect kale chips is start with freshest kale. wash and dry them thoroughly. I recommend using a salad spinner and pat super dry on paper towels.
• Preheat oven at 350 deg.
• Toss with oil and salt.
• Line a large enough baking sheet with parchment paper and spread leaves evenly. Do not crowd the pan to cover on one another.
• Sprinkle grated Parmesan.
• Bake for 12 min

Back To Basics of ABC......

The times have changed and as far as nutrition is concerned not for good. Today America is battling against large percentage of childhood obesity and dangerous diseases caused by it, like Type II diabetes and hypertension. It is an epidemic. Unfortunately, the children are not to blame. They learn from what they see around and what is taught to them. 

As a kid, I learnt 
A for Apple       B for Banana...
C for Carrot     D for Dog...

With the changing times the vocabulary has changed. Now it is  
A for Apple Pie  B for Burger...
C for Cookies     D for Doughnuts.. 

M is no for Mango but is for McDonald's....N is no more for Nest but for Nuggets. P is for Pizza and not for Peas & S is for Soda and not Sun.

I was unpleasantly shocked when I observed this personally in kids. For every alphabet, kids today have either a junk food name or a video game. And not just kids, even adults too.

Alphabets are the first thing any child learns. They identify objects by name when they learn alphabets. Back in the days each alphabet was associated with either a fruit, vegetable, animal or sports - all nature friendly and essential for a healthy lifestyle. Its high time we revise our kindergarten lessons and educate the new generation rightly.

How hard could it be??

Simple Stretches To Wake You Up

Unless you are a morning person who wakes up all cheery and happy, you would be stretching your body in the bed trying to wake up. Yawning is also body's natural tendency to stretch the facial muscles. Research shows that heart attacks are most common at this time of the day as the body really works hard to come out of the long overnight lull. We all have done unstructured and unplanned morning stretches. A little extra effort to understand what our body needs when we are trying to wake will go far.

Stretching helps improve blood flow through the muscles, which will keep you energized for the rest of the day. Its not required to be aggressive when doing morning stretches; its not your workout session. Breathing right is important, so just remember to breathe deep during stretching. 

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Back Stretch : Knees To Chest
This is great stretch to relax the lower back, as the motion pushes the discs in opposite direction increasing the blood flow. But consult a physician, if you have any disc problems.

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Neck Stretches
Bad sleep posture, bad pillow or bad mattress can be reasons for neck stiffness. Simple neck stretches will provide relief in the morning and help you start your day.



Heart Opening Stretch

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Fish pose is another simple stretch to open heart, open lungs to make respiration easy. This is absolutely great when trying to wake up.

Runner's Lunge Against A Wall
This is my fav morning stretch. It relaxes the build up tension in the calves and foot by increasing the blood flow. Hold the stretch for 40 sec on each leg.

Relieve To Relive

Pictures communicate best. So I found this one below, highlighting the most common body parts where many of us experience aches and pain. Look closely and am sure you will find a friend. 

I have been there myself. And I feel sad to hear the same from most people I know.  

Most aches and pains are a medium that your body uses to tell you to slow down? Yoga does that for you. I love yoga as it gives me time with myself. Even if you are not a yogi, when you twist and stretch, you are unknowingly doing some form of yoga. 

Here are my fav yoga poses for relieving pain -

Upper Body Aches like head, neck, shoulders and arms can be caused due to muscle tension in neck and shoulders. Also sometimes, just due to lack of oxygen, as unknowingly we forget to breathe properly during a busy day. 

The easy poses below with deep breathing connects body and mind, releasing muscle tension and allowing increased blood flow in upper body. This provides relaxation and hence relief.

                                  PRANAYAM       NECK RELEASE        HEART OPENER             HAPPY BABY

Joint Pain like in knees, wrists, ankle and elbow can also be treated by regular yoga. It also provides instant relief as the fluid movements allow swollen or otherwise painful joints to glide smoothly over one another, increasing mobility and strength. 
Always keep it slow and steady and breathe into your poses.

                               WIND RELIEVE           COBRA                     WA RRIOR          WALL PLANK    

A painfree healthy body and mind is the key to success in any aspect of life.


"No can can save us but ourselves. You yourself, as much as anybody in the entire universe deserve your love and affection". - Buddha

Hi-5 For Staying Motivated

The dark winter months are over and the colorful spring is here. And that on its way out will bring all the shine in the summer. Its time to put on a bright t-shirt, shorts and tie up the running shoes. Or get out in the sun to do just about anything fun and active.

To prepare for summer, we all work out  and do things to get in good shape. But after sometime its hard to stay motivated. The healthy living phase slowly wears off. It happens with me and probably with everyone else. We all have our own ways to stay motivated....I have mine :) 

Here's how -

• Talk - I strongly believe we affect our subconscious mind by verbal repetition. Talk to friends, family or just your own-self about health tips, work out routines, healthy food. I do a blog :) And I got my first blog award here
• Set Goals - Everyone likes winning. Think about losing,that too, to yourself. Set a goal, small or big, make sure you feel guilty if you lose. No one likes losing. 
• Have Fun - Don't get into the fitness trends hype. Zumba, Yoga, Kick Boxing, Pole Dancing blah blah blah. Choose wisely - only the activity that is fun for you, rest everything comes along. Don't get intimidated by people around you trying out new stuff and you trying to catch on. You would rather want to be consistent than just someone trying several things for sometime and then sadly ending up continuing with nothing. Because you will continue what you really like.
• Put it on a paper - sounds old fashioned? But it works the best. If you cannot find paper these days, take help of mobile apps or online portal to put in your daily food, weight tracker, work out routine. Set app reminders, they will bug you so much you will eventually fill them in ;-) It works as you cannot lie to yourself.
• Reward - Give a day in a week to your cravings. Eat whatever you want. Our body also needs a break to revamp from the routine. Shock it as you satisfy your palette! Lost weight and few inches, buy a nice pair of skinny jeans or workout clothes or running shoes to use the next day. Never forget to reward yourself.

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily."

The Joy of Antigravity Yoga

Antigravity yoga class in session (source)

 Have you ever heard of “antigravity yoga”? What do you imagine it to be? Something that involves levitation, yoga performed from high distances off the ground, or spellbinding acrobatics? Well, not really. Antigravity yoga, also known as aerial yoga, is much more simplistic and grounded than that. It is a unique type of exercise that fuses two traditional art forms - yoga and aerial dance. Think of graceful dance movements that require core strength as well as flexibility intertwined with yoga poses that call for full mind and body focus. It’s a match made in heaven! 

So how does antigravity yoga work exactly? All classes utilize something called a “yoga hammock” which is made from a soft fabric strong enough to support your body weight. This yoga hammock serves as the critical tool in teaching students how to align their bodies within a variety of yoga postures.

I was a little hesitant before my first antigravity yoga class, but I soon got over my preconceived notions once I stepped inside the class. First of all, the yoga hammock is not that far off the ground (just a couple feet) so there is no need to be fearful of heights! Secondly, you have to learn to trust the hammock. It’s your friend. Stick to it and you’ll never fall. The class was an eye-opening experience. It allowed me to do yoga poses with the hammock that I normally cannot do in normal yoga classes. I was even able to do inversions (like headstands) with the help of the hammock without adding any pressure on my spine. Indeed, among the benefits of antigravity yoga is the ability to perform inversions more easily, which stimulates blood flow to your brain and releases any spinal compression. I felt utterly refreshed and rejuvenated after that first class, as if all the kinks in my body had been released. Since then, I've become an antigravity yoga addict!

So what is holding you back from trying this class for yourself? Remember, one does not need any experience in yoga, acrobatics, or aerial dance to reap the benefits of antigravity yoga. All you need is an open mind! 

For more opinions and reviews of various forms of fitness, visit the Urban Mantra blog.