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The Diet Plan of Female Wrestlers

Hello young ladies, hope all are doing great. Today I would like to discuss with you the diet plan of female wrestlers in India. As we all know how the amazing ‘Phogat sisters’ made India proud with their atypical interest in ‘wrestling’ a predominantly male sport. The famous saying, “Behind every independent and successful woman is a father who blindly trusts their children and not the society” rightly describes the dedication and undying faith of an enthusiastic father for his children.

Now let’s discuss the detailed diet plan with health benefits:

Diet Plan In detail

First thing in the morning is a glass of water on an empty stomach followed by some stretching and warm up exercises. Drinking water in the morning helps cleanse your bowel, detoxify your body and helps boost immunity. It increases appetite and raises the BMR (Basal Metabolic Rate) by 24% thereby aiding in weight loss and muscle tone.

Breakfast:

Sprout salad: The sprout salad can be easily prepared by a variety of sprouts available such as gram sprouts, moong bean, kidney beans, split peas etc. Sprouts are naturally nutritious wonder food, a rich source of Vitamin A, Vitamin K, Biotin, Iron and Zinc.

Including sprouts in your diet has varied health benefits like rejuvenating your skin, enhances collagen production, helps in detoxification process and prevents premature aging. So, go ahead and enjoy the mix and match of various sprout recipes to reap its benefits.

Fresh Fruits, Vegetables: Consuming fruits and vegetable rich diet provides your body with all the necessary nutrients vital for maintaining a healthy lifestyle. Fresh vegetables are naturally low in calories and rich in dietary fibre, Vitamin A and C, Folic acid and Potassium.

Intake of food rich in Potassium like Soybeans, spinach, Lentils and Kidney beans etc helps maintain normal blood pressure. Dietary Fibre from Most vegetables reduces blood cholesterol levels and helps in forming the roughage which aids digestion. Folic acid rich food like broccoli, avocado, lentils etc stimulates the formation of red blood cells. Vitamin C rich citrus fruits have wound healing properties.

Milk, Soybeans: Cow’s milk is considered the best diet for stronger bones and teeth as it offers a rich source of calcium and Vitamin D. It also has supplements like Potassium which helps in vaso-dilation thereby lowering your blood pressure. The most important dietary change a healthy person should opt for is reducing the intake of sodium and optimizing the intake of potassium. The optimal quantity of 4069 mg of Potassium per day reduces the risk of heart diseases by 50% approximately. Cow’s milk is also designed for muscle-building.

Whole Soy foods are an excellent source of fibre, Calcium, Vitamin B Complex and omega 3- fatty acids. It is the only complete non-animal protein as it is a plant source of eight of essential amino acids. These foods provide us with high quality protein and are very low in saturated fat making it a healthy and complete meal in itself. Whole soybeans are the best as they contain isoflavonoids, and a diet rich in isoflavone phytochemicals forms a base for a balanced diet.

Dry Fruits: Raisins are high energy food supplements for wrestlers. They are well-known for gaining weight in a healthy way. They are ideal food for maintaining an athletic body as they provide the wrestlers with powerful boosts of energy. The high content of Iron and copper in raisins helps in the formation of red blood cells.

Almonds are rich in unsaturated fatty acids and contain filling fiber which keeps you full for a longer time. They are best consumed as snacks in between meals to keep your hunger pangs at bay. These beloved nuts contain a unique and protective phyto-sterol antioxidants and a plant protein as well. When consumed along with raisins they complement each other.

Cheat days: Sometimes the wrestlers like to have breakfast of their choice like aaloo paratha with curd or other healthy variations. These cheat days are allowed to satisfy their cravings and follow the diet plan with utmost discipline.

So, this was all about the breakfast and snacks. Now let’s discuss the meals in detail.

Main Course Regular meals: Wrestlers are prompted to eat regular meals which constitute of ‘daal’ the nutritious and appetizing lentil preparation. These come under leguminous food, very rich in protein. It is advisable to include a mix of all dals in your diet without which a typical Indian meal is incomplete. White rice has some rich mineral content and can be consumed in moderate portion along with daal.

Various green leafy vegetables like spinach, broccoli, turnip etc are cooked by simple methods to retain their nutritional value, color and flavor of food. Some vegetables are preferred to be eaten in their raw form and mixed together to form various salad preparations.

Chicken is included in diet plan of wrestlers for its high protein content. Protein is made up of amino acids which are the building blocks of our muscles. 1 gram per kg of body weight is the recommended amount of daily protein. The best part of eating chicken regularly is its provides the wrestlers with high protein content for making their body more muscular and firm also keeping their body weight in control.

Indian whole wheat bread or Roti is consumed in dinner along with veggies, dal, chicken and salads for keeping fuller for longer time and still feeling active and light at the same time.

Mid Time Evening Snacks: A glass full of milk and seasonal fruits are good enough to keep your hunger pangs at bay. Almonds and raisins should be taken to give energy shots whenever required.

Pre Workout Diet: Milk and Seasonal fruits provide the wrestlers with the energy required for the rigorous workout sessions.

Post Workout Diet: A post work out meal of soy protein, fruits and lots of water is what required for replenishing the muscle glycogen depleted during workout. Fruits and water hydrates the dehydrated body tissues.

Last but not the least, a glass full of milk before bed time relaxes your tired muscles and makes you fall asleep like a baby. Milk contains Tryptophan (an amino acid which helps induce sleep) and melatonin (a hormone that regulates sleep cycle).

A wrestler’s diet is a versatile and balanced one devoid of high calorie and junk foods. Fresh and seasonal food is of much relevance. Wrestlers are advised to avoid food which is excessively sour and spiced like pickles, chutneys and chat as they are thought to cause lethargy and sensual arousal.

Hats off to the Dangal sisters for their taboo smashing move to become successful wrestlers and the unquenching thirst for achieving their goal. More power to you women, go ahead and catch your dreams.



Source by Sneha Panigrahi

Side Effects of Intermittent Fasting (AVOID THESE) _ Negative Effects _ Is IF healthy, good, or bad



Discover the negative side effects of intermittent fasting that nobody is talking about. Find out how to do intermittent fasting and see if it’s healthy and good for you, or if it’s bad for you. If you want to learn if intermittent fasting is safe or dangerous watch this video. See the biggest intermittent fasting mistakes people are making so you can avoid them.

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Timestamps:
Hunger & Cravings 0:36
Headaches 2:13
Obsession 3:03
Heartburn 4:08
Getting the Runs: 4:41
Saving Your Calories for End of Day: 5:06
Overeating 6:08

We all know intermittent fasting is great and all but I’m sure I’m not the only one that’s ever wondered if there are any……..negative effects. So in today’s video I want to talk about if there are any side effects associated with intermittent fasting. The good news is that a lot of these side effects will go away overtime. But it’s definitely something that you should be aware of especially if you’re just starting out, this way you know what to expect. By the way I’m a fan of intermittent fasting and I do it myself all the time but there are pros and cons to every single diet approach even fasting. Let’s start with the most obvious of all the side effects the hunger the cravings and what you can do about it. If your transitioning to intermittent fasting, but you’re used to eating three Square meals a day everyday or if you’re used to eating 5 meals or 6 meals then you’re going to feel a little hungry transitioning to either skipping breakfast or skipping dinner. Your body is used to its normal routine feeding schedule. It releases hormones during the times of the day that you normally eat to Signal hunger and your body even increases stomach acids during those times. So its going to take some time for your body to adapt. There are a couple things you can do to reduce your hunger one of the most talked about is to skip breakfast and drink coffee. And even though coffee does have an appetite suppressing effect its not my best tip for you to reduce hunger. But it can sure help and if you do decide to have coffee just make sure your coffee doesn’t have any cream or sugar. The best way you can prevent hunger is by not trying to do everything all at once. A lot of people try to cut carbs, restrict calories, fast, and go into ketosis at the same time. That’ll make you lose fat faster right? No…. that’s gonna make you binge faster. If you’re going to try intermittent fasting don’t cut your carbs at the same time. If you want to combine carb cutting with intermittent fasting later on when you’ve already adjusted then you can do that you can even do a keto style intermittent fasting diet plan. But I wouldn’t start off with it a lot of people make that mistake and that just makes you crazy hungry which just makes you binge and then fail your diet. The next potential side effect is a headache. This is another thing that won’t last but when people first start fasting it’s very common for them to get headaches that come and go because their body is still getting used to their new eating schedule. BY Staying hydrated you can help prevent some of these headaches. But these should go away. One side effect that applys to a longer term fast is that you may have decreases in your strength and overall performance. However this doesn’t really apply to intermittent fasting because you’re only fasting for 16 hours. You may have a slight decrease in strength when first starting but as soon as you adapt your strength should go right back up. Now if you are fasting for days at a time that changes things you will have a reduction in athletic performance. Another big side effect is obsession which is not what intermittent fasting was designed for. People obsess over the little things. for example some people will sit there and wait 10 minutes because they’re afraid of breaking their fast 10 minutes early. That’s crazy intermittent fasting is a form of flexible dieting. It’s Originators definitely did not want for you to obsess over your feeding and fasting windows. They tried to move away from a restrictive dieting model. If you’re at the restaurant with your family after fasting for 7 hours or even six hours and you have to break that fast that day a little early it’s not the end of the world. First of all you can balance out your Macros anyway and you can go right back to fasting the next day. Don’t obsess over the little things remember that intermittent fasting works because it helps keep your insulin levels low and helps you control the amount of calories you eat for the day. There are other ways that you can still do that during a day where your forced to break your fast. It’s really not a big deal. Let’s talk about another side effect believe it or not heartburn is it very real side effect that can happen due to fasting.

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Nutritional Supplements – Vitamin Supplements

Nutritional supplements vitamin supplements are one of the easiest ways to keep a healthy diet and prevent disease. With increasingly fast lifestyles and the popularity of weight-loss diets, more people are suffering from nutritional deficits and related illnesses. Health supplements are especially popular because they address specific nutritional needs that daily meals cannot provide.

Nutritional supplements vitamin supplements come in several forms including capsules, tablets, soft gels, gel caps, and powders. They also come in different compositions and concentrations. However, not all of them will work for everyone. Here are a few tips for choosing the right health supplements for your needs.

Types of nutritional supplements vitamin supplements

Macronutrients. Macronutients provide most of one’s metabolic energy, or the energy used to perform various body processes. As their name suggests, they are needed in large amounts and have the largest recommended intake. Fat, proteins, and carbohydrates are some of the most common macronutrients.

Micronutrients. These nutrients are necessary to maintain proper health, but not to keep the body running. There are two basic types – vitamins and minerals (often termed microminerals to distinguish them from rock minerals). Different vitamins enhance different functions, such as eyesight, growth, blood cell production, and immunization. Basic dietary minerals include chromium, copper, iodine, iron, manganese, molybdenum, selenium, and zinc. Also, unlike macronutrients, they are needed in smaller quantities. When choosing vitamin supplements, look for the protein-bonded type – these are organic and easier to process.

Enzymes. Enzymes are a type of protein that catalyze, or accelerate, chemical reactions. All body body cells need enzymes to break down chemicals into energy and perform necessary processes. One of the enzymes found in nutritional supplements vitamin supplements is the antioxidant, which eliminates free radicals that damage the cells and immune system. Dietary enzymes are also popular, especially among children and elderly patients.

Probiotics. These supplements contain harmless yeast or bacteria, which promote proper digestion and breakdown of food chemicals. Most probiotics use lactic acid bacteria (LAB), which helps convert sugars and carbohydrates into lactic acid to be used by the body.

Herbal supplements. Herbal supplements are made from whole foods, natural herbs and fibers, which makes them easier to absorb and reduces the risk of adverse reactions. They are particularly useful for people with allergies and weak digestive systems. Common herbal supplements include green tea, ginseng, and propolis. Choose wild-crafted or organically grown herbs, as these are less likely to be contaminated by chemicals or pesticides.



Source by Jean Helmet

A Need For Fasting



Matthew 17:16-21 
16 And I brought him to thy disciples, and they could not cure him. 17 Then Jesus answered and said, O faithless and perverse generation, how long shall I be with you? how long shall I suffer you? bring him hither to me. 18 And Jesus rebuked the devil; and he departed out of him: and the child was cured from that very hour. 19 Then came the disciples to Jesus apart, and said, Why could not we cast him out? 20 And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you. 21 Howbeit this kind goeth not out but by prayer and fasting.

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