body positivity, fitness, Healthy Recipes

Carbs for building muscle

Carbs to build muscle?

Carbs bad for you?

The science behind carbs explained in this video.

For the longest time, carbs have such a bad rep that even now, all people who want to lose weight are advised to give up carbs.

Haven’t you heard of low carb diet? Carb cycling? or just giving up carbs all together?

Let’s get to the point, carbohydrates are made up of glucose which are present in so many food groups that you just cannot avoid them

As such, in order to use carbs to build muscles, you should not give it up. Carbs are one of the three main nutrients you need to live.

As a girl who lifts on a muscle building journey, I have been advised against carbs for the longest time.

In my 100 pound weight loss journey, I have read up on carbs and personally experienced all kinds of carb diets.

I have done carb cycling.

I have lived through low carb diet.

and I have googled all possible carb terms from losing weight with carbs to carbs to build muscle and this video explains the science behind why your body needs carbs.

And as a bonus, I share a low carb, high protein and totally delish recipe which I am using in my muscle building program.

HERE is the video.

Hope you enjoy it!

 

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fitness, Healthy Recipes

Top 5 Vegan Protein Sources

Veganism: ( Def ) Veganism is defined as a diet in which no animal is harmed for any of its products.

A vegan person is often a product of his choice. No one is born vegan. At some point in the life of a vegan person, he decides to stop hurting animals for his food.

There are many reasons people switch to veganism and it is a noble cause.

As the food industry grows and is no longer just about the food we eat but INDUSTRY becomes a big part of it, animals are often reared for their food products.

Chickens are bred just so we can eat them. They are more food than birds. Pigs are bred for bacon and cows for steak. These animals do not get to see and taste freedom.

Chickens are fed a specific diet not to make it healthy but improve the quality and size of its eggs. A cow’s calf is denied milk to cater to the dairy industry.

BUT

This is not the whole picture and I do NOT in any case advocate what diet a person should follow.

Many farms treat their animals well and food should be a conscious choice.

As a bodybuilder and a former fat girl, I love my protein and meats and it is hard for me to give them up. But, I try and get them from sustainable sources and from happy chickens.

I cannot tolerate dairy and with the dairy industry getting a lot of flak for its practices, I am glad I don’t consume much.

I looked up and read on and watched many activists talking against the dairy industry but what really swayed me was the fact that when I stopped drinking milk, my skin started clearing up and to me that was a sign that I could not tolerate dairy.

I went to a doctor who told me that I was partially lactose intolerant. So things worked out well for me.

In this video, I share some vegan sources of protein that i have personally used and found useful.

Also, as an Indian, I am a lentil curry expert, so if you want me to share my recipe and teach you how to cook lentils, don’t forget to drop in the comments.

Watch the video HERE

As always, CONNECT WITH ME ON SOCIAL MEDIA:
1. Instagram: liftlikeagirl13

body positivity, Healthy Recipes

Websites spreading fake fitness news

There are so many websites that spread fake fitness news under the garb of a “new Diet” or “Weight Loss Tricks”.

 

So many desperate people are duped by this and succumb to trying silly diets and workout which have absolutely no effect.

 

As I have been saying time and again, there is NO substitute to a good diet and exercise.

 

I make this video to counter the silly claims made by an Indian website, a cheap dupe of Buzzfeed.

 

Comment on the video if you want to know the name of the website.

 

And till then, enjoy, me busting these myths.

 

fitness, fitness journey, Healthy Recipes

Fitness Fads and Rumours

When you are on a weight loss journey, you are inundated with facts and sure fire ways of losing weight and I have been guilty of trying them as well.

Surprise surprise! None of them really worked.

Except a good exercise schedule and mindful eating.

Now that I am in a muscle building journey and free to give advice to people who seek it, I am bombarded with such “facts” once again.

So, I had to make a video debunking them because there really is no substitute to exercise and clean eating.

What are some of the craziest fitness fads you have heard of?

fitness, fitness journey, Healthy Recipes, Uncategorized

Autumn Abs| My favourite season and Workout

If you have been following my journey, you would know that I lost over a 100 pounds and got into the world of weight lifting and muscle yoga.

While all of this has ben very rewarding for the fact that:

  1. I feel healthier, happier and WILL NOT die young.
  2. I am stronger, fitter and less lazy

I felt a void in my life because:

  1. I workout 5-6 times a week, lift heavy but don’t have the definition to show for it.
  2. I don’t have muscles or abs that make people think I am a lifter.
  3. I still have loose skin and then my ED demon takes over and fights with me.

All these factors pushed me into working out intensively, consuming proteins, supplements and fat burning pills. Everything was natural and I had an intensive diet that started to make me look good but I wasn’t happy.

Then how do you find the balance between feeling happy and looking good?

I decided to vlog 10 days of this particular workout which is me focussing more on ab exercises, not killing myself in the gym, eating healthy but not overdoing it and trying to live a normal life with the routine and see if I can see any results.

DID I GET ABS???

Lets see:

 

 

fitness, Healthy Recipes

High Calorie Fruits

There are some amazing and delicious fruits that would have any serious bodybuilder or dieter in fits with their high level of natural sugar, fat and calories. These fruits would classify as deserts and taste as good but are absent from so many diets because people are scared of them.

Point to be noted is they are high in “naturally occurring” sugars, naturally occurring being the keyword. This quality makes them some of the best sources of carbohydrates and sugars in our diets and we would do so much better for having added them in our meals.

Here are some of them and the many benefits they present:

Mango: This tropical delicacy has found its way into many deserts and hearts. Dubbed Mango on a white backgroundthe king of fruits for its gooey deliciousness, mango gets a bad rep from being too high in sugars and energy and is often linked to heatstrokes and acne outbreaks. Well, excess of anything is bad but mango is so much more than its bad reputation. Mangoes are high in natural carbohydrates which can increase your glucose levels. But this glucose is more readily converted to energy as compared to the glucose you get from bread. Mangoes contain polyphenols which reduce your natural glucose level, destroy the ability of fat cells to multiply and reduce the insulin level. Mangoes have also been known to fight cholesterol level. But then again, it should be in moderation and one of the best times to consume mangoes is in the morning as it means you get energy to burn off the glucose your acquire.

Banana: Bananas are another delicious and filling variety of fruits getting a bad rep for downloadits high carbohydrate content. One of the most important things to remember here is that while carbohydrate content is an important factor, it is very important to check the glycemic index of foods as high GI food cause a spike in sugar and insulin in the body that is not good for health. All foods with a GI of less than 55 are safe to consume, with banana scoring at 52. Bananas contain naturally occurring potassium and magnesium which are very important for heart health and keep your heart in a good shape. A factor to consider would be that as bananas ripen, the carbohydrate content in them increases to up to 23 percent of their actual weight. So, green bananas would have less carbohydrates than yellow bananas.

Coconut: Coconut is the miracle tropical fruit finding its way in many diets. But people download (1)are still vary of coconut because of its fat content and the fact that coconut oil is high in saturated fats. To debunk this, lets classify coconut into two major varieties. The green coconuts with a green shell and soft flesh and coconut water in plenty is the younger version of the more mature and familiar brown husky coconut with a head flesh. The water derived from green coconut is almost completely fat free and full of antioxidants and electrolytes that help maintain hydration in muscles. The fat in coconut oil is medium chain fatty acid and is more readily absorbed by the body as opposed to long chain fatty acids like in grease or lard. This medium chain fatty acid fights fat cells and aids weight loss. Another important use of coconut is the fact that it has vitamin E and the ability to repair tissue damage. It gives the skin a fresh look and maintains a balance inside the tissues. Choose virgin coconut oil as opposed to any other variety and see the health benefits yourself.

Mudapples: Mudapples are tropical fruits that are brown in colour with a heart shaped sapota-small-nati-town-1-kg-04seed. Also known as Chiku in India, they get a bad rep for their sugar content and high amount of carbohydrates, almost 20 gas per serving. But Mudapples are high in fibre and act as natural laxatives that help aid weight loss. They also prevent loss of blood in injuries and are natural sedatives. They help remove toxins from the body and counter any kind of kidney or bladder stones. Mudapples can be consumed in limited quantity and not completely shunned.

Custard Apple: They are called custard apple because they taste like custard!! A dessert Brazilian Fruitin a fruit is the best kind but they contain high amount of natural sugars and carbohydrates which can be an issue if consumed in high quantity. But again, a naturally occurring sugar is more readily digested and our body needs carbohydrates to function despite all the media campaign against carbs. Custard apples contain potassium and magnesium which are very good for heart health and also maintains a proper blood flow in the arteries.

Healthy Recipes

Healthy swap Chicken Burger

As I posted on instagram, here is a recipe for my go to burger dish for cardio days.

 

Screen Shot 2017-03-27 at 13.52.17

Ingredients:

1 Skinless Chicken Breast

1 Salad Tomato

0.5 White or spring onion

0.5 Red Pepper

0.5 Cucumber

3 Wholemeal Bread Slices

1 tbsp Homemade spice mix (Red chilli, white pepper, garam masala)

1 tbsp yoghurt

1tsp olive oil

1 tbsp cottage cheese

1 whole potato (or a sweet potato)

Method:

  1. Rub the chicken breast with the spice mix and some yoghurt and keep aside for 30 mins.
  2. Cut the potato into thick wedges and rub with a bit of white pepper and olive oil and roast for 30-45 mins till you like the crispness.
  3. Slice all the remaining vegetables.
  4. Roast the chicken for 30-45 mins on 180 degrees till the outside is brown and crispy.
  5. Assemble the burger with cheese. Keep the quantity of cheese real low but DO NOT use low fat cheese.(it contains added ingredients which are not wholesome)
  6. Enjoy your burger.

 

Screen Shot 2017-03-27 at 13.52.31

Let me know what you think of it.

 

Happy Healthy Eating!!!