Soulful Sunday

   Each Sunday take time out to be with yourself – could be as little as 15 minutes. Take time to look back at your previous week. Look back at your diet recall, your exercise, may even your week in general – how you were at work with your loved ones – see where you can do better, and then plan your coming week. Set GOALS. PLAN
Each time you Set a Goal & Plan and take necessary steps – you will keep getting better and when you look back you will realize how far you have come. So make most of these Soulful Sundays #SoulfulSunday #merakiwellbeing 

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Did you Feed that Super Woman in You?

The Official United Nations theme for this year’s International Women’s Day is “Empowering Women, Empowering Humanity: Picture it!” The International Woman’s Day theme for 2015 is ‘Make It Happen’ with a dedicated hashtag for social media.

Women, rather ‘Super-Women’ world across – have been effortlessly managing home and work. In this rush, somewhere they forget to look after themselves. Their food and fitness really suffers. They are able to make and pack lunches and meals for their husbands and children, but cannot find time for themselves.

super-woman-maryann-kikerpill

Accepting the reality how do you nourish yourself optimally – and when I say nourish – I mean it for your Mind, Body and Soul, try incorporating these 4 things in your routine:

  1. Eat your Carbs – yes Roti, rice are really important. When in the name of diet and to ‘lose weight’ you have only soup and salad for dinner, you not only lose energy, you lose your focus, your blood glucose becomes unsteady and you wake up more tired next morning. So instead have your rice / roti at night. If you want to cut down carbs, cut the processed packaged ones.
  2. Eat Right – Now most women follow the concept of eating every few hours. So what you eat in those times makes a lot of difference. Snack on things like chana, peanuts, nariyal pani, buttermilk, sugar cane juice, nuts etc. Not only are these yum, but also perfect for a woman who is always on the run.
  3. Sleep Sound – We all know the wonders of a good sleep, no wonder it is referred to as a ‘beauty sleep’. After you have slept well, you are ready to take on the world. In fact lack of sleep not only makes you tired, it impacts your judgment and slows down your metabolism, making you put on weight.
  4. Exercise – Taking some time out for yourself to exercise, can give you a break from everything on your mind and in your routine. Choose any exercise of your choice, do it 4-5 times a week religiously and see the difference for yourself. Apart from enhancing your body image, it gives you a positive attitude, good posture, glowing skin, lustrous hair and more.
  5. Love Yourself – when you are able to love everyone around you unconditionally, make sure to give yourself your love and acceptance. Avoid criticizing yourself, praise yourself instead. Be gentle, kind and patient with yourself – cut yourself some slack, you are human and you can do only this much! Give yourself a much deserved break. Treat yourself like you would treat your loved one. You deserve a special treatment too 🙂

Beauty Sleep for a Beautiful Body

A sound, well-rested sleep is fundamental to losing body fat just like exercise 😉

Who does not swear by the wonderful effects of a well-rested peaceful sleep! And if you want to “knock off those pounds”, then you need to “knock out” at the right time REGULARLY too. We all know that diet and exercise help us to reach the weight targets we set for ourselves. We get so engrossed in these 2 components that we end up over doing both and often compromise on a good night’s sleep.

Insufficient sleep promotes hunger and appetite, which can cause excessive food intake resulting in weight gain. When people don’t get enough sleep they have increased levels of a hunger hormone called ghrelin and also decreased levels of the satiety or feeling of fullness hormone called leptin, which could lead to overeating and thus weight gain.

Also people who exercise well and do not catch up on adequate sleep; the lack of sleep hinders muscle recovery post exercise. The whole concept of “Exercise” is that you recover from the damage caused while working out. And if there is no recovery then fat burning stops. We only end up injuring ourselves – don’t you feel dead or broken when you over exercise? Not only this but this could lead to hormonal imbalances, digestive issues and massive mood swings.

Solution Time –

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Keep a check on how much you sleep as compared to how well you sleep, because even you though you may sleep for 8 hours, but if the quality of your sleep is poor it still has the same effect as inadequate sleep.

As the evening works its way towards bed time, start lowering the overall light level in your home. Your body can’t tell the difference between “bright light” and “daylight” for purposes of regulating your sleep. A darkened room tells your body that sleep time is near, and it will start producing the hormones that aid in falling asleep and staying asleep.

Tune out distractions – switch off the TV, the phone, the ipad, the laptop at least a while before sleeping. Have a warm shower or if not possible then at least soak your feet in warm water – and just RELAX.

 

When it’s finally time to hit the sack, keep the room as dark as possible. Exposure to light during the time you’re supposed to be sleeping can disrupt your body’s internal clock. It’s one of the primary clues to the body that it’s either sleep time, or waking time.