Ram Tiwari

Carbohydrates have always been treated as the bad ones, the villains, to be banished from our plates. But are they the bad guys of nutrition? They have been under scrutiny for far too long. In reality, we all need them and avoiding them entirely is not the smartest way to get fit. Let us understand what are healthy carbs and bad carbs and how we can make the most of them.

Importance of Macros

Carbohydrates fall in the macros category with proteins and fats. Macros or Macronutrients are the components which are very essential for many bodily functions. Carbs being macros, play a huge role. They give us the energy to carry on with our daily work. Ignoring any of these macros can lead to imbalances in energy levels and overall health. We need a plate full of macros and that does not mean only stuffing the plate with proteins. They have their rightful place in your diet. And some can also help you in your weight loss journey.

Healthy Carbs and Bad Carbs

Big reveal! There are good and bad carbs. Not all deserve to be blamed. The problem isn’t carbohydrates themselves but the type we consume. Good carbohydrates support weight loss and help keep you healthy. They are unprocessed and natural. The good ones come from whole grains, fruits, legumes and root vegetables. These are accompanied by fibres, vitamins and minerals making them healthier and digested well.

Bad carbohydrates are found in processed foods like white bread, pastries, and sugary drinks, They are refined and cause your blood sugar levels to spike. These result in crashes in energy, weight gain and chronic illnesses. When you are advised to avoid them it means the ones in processed foods, not the natural ones that you should embrace in your diet.

Healthy Carbohydrate Foods

Healthy carbohydrate foods support our health and fuel our bodies without causing sugar spikes or energy crashes. Some of these are:

• Sweet potatoes: They are Rich in good carbs, proteins, minerals and vitamins. They can be a good replacement for your french fries craving and keep you full for longer.
• Quinoa: For those embracing a healthy life quinoa is a great option.
• Brown Ricee – White rice is usually processed so as a healthy replacement you can have brown rice. It also helps to keep you satiated.
• Oats – Oats are great for heart health and maintaining stable energy levels.

Healthy carbohydrate foods can accelerate your fitness journey once you realize their power and potential.

Good Carbohydrates for Weight Loss

You may think cutting them is the best way to lose weight but you don’t need to do that! How can carbohydrates help in weight loss? Yes, good ones can help in weight loss! If you are hoping to shed some weight seek help of good carbohydrates. This is how good carbs help in weight loss:

• They help in digestion
• Prevents from overeating
• They help keep us fuller for longer.
• They provide steady energy for a good workout.
• They help avoid energy crashes that cause lethargy.
• Lower the risk of chronic diseases like diabetes and heart conditions.

Having a balance of good carbs with other macros can help you stay healthy. By being mindful of what we are consuming like whole grains and vegetables in your diet you can maintain a calorie deficit without sacrificing essential nutrients. Sweet potatoes, quinoa, and oats are all good carbohydrates for weight loss, as they keep you full while supporting your metabolism.

How to Add Healthy Sources of Carbs to Your Plate?

By adding healthy carbs to your diet you can step up your fitness routine. Here is how you can do it:

• Your breakfast can have whole grain roti or bread
• You can swap potato for sweet potato
• You can add brown rice to your meals like lunch or dinner
• You can add quinoa to your meal or salad
• Avoid sugary cereals and have oats instead
• Always add a side of fibre and protein
• For snacking try adding Fit Foods to your routine. They have a great blend of proteins and carbohydrates so that you can reach your health goals without compromising on your taste or convenience.
• Have protein bars enriched with quinoa for a balanced snacking option.

Final Thoughts

Carbs have long been misunderstood, but by focusing on the importance of macros, choosing healthy carbohydrate foods, and steering clear of highly processed options, you can enjoy their benefits without guilt. There’s no need to label them all as bad. Instead, aim for balance, and remember to add good carbs for weight loss can actually help you reach your fitness goals.

Hello Ziddis! Have you ever had a whole box of chocolates to yourself? At first, you were excited and started eating all the chocolates and later you realised that the box was now empty, the chocolates were gone and so was your excitement. We have all at some point experienced a sudden burst of energy and hyperactivity after having loads of sweets and this high is followed by a steep crash. That is a sugar rush. This is exactly what happens in our bodies when we have sugar. But there is some science about how we can still have the sugar and not experience this rollercoaster of energy levels. Let’s understand the glycemic index concept and how it relates to the sugar rush.

What is the Glycemic Index?

The glycemic index helps us understand how quickly or slowly a particular food increases our blood sugar levels. There is a 0 to 100 glycemic index scale. The higher the GI, the faster it raises our blood sugar levels. Foods with low GI cause a slower and more gradual increase in blood sugar levels. But how does this information help us? By knowing the GI of the food we eat, we can make better decisions for our health goals especially when we want to avoid the sugar rush followed by sugar crash.

Eating foods with a low glycemic index can help keep energy levels steady and prevent sudden spikes and drops in blood sugar. On the other hand, foods with a high glycemic index tend to lead to a rapid rise in energy, followed by a sharp decline, also known as a sugar crash.

What Causes Sugar Rush?

Sugar Rush may sound like a fun video game but it is not. It is a phenomenon that happens within our body. When we consume food or drinks with high sugar content or high GI, there happens to be a rapid spike in our blood sugar levels. This sudden spike of sugar in our bloodstream alerts and triggers the release of insulin which is a hormone responsible for keeping the blood sugar consistent. This spike is called the Sugar Rush.

But what follows the rush is a crash. Once the insulin does its job to get the blood sugar levels back down, one might experience a sudden drop in energy levels. This is a Sugar Crash. This vicious cycle of sugar rush followed by sugar crash can leave you feeling tired, lethargic, sluggish and craving for more sugar to help feel the sugar rush state of energy again. This is not at all a sustainable way to feel energized and help it is always advised to consume food that does not spike and crash your energy levels. These foods are called low-glycemic foods.

What Are Low Glycemic Foods?

Low glycemic foods are those that keep our energy consistent and do not cause huge spikes followed by crashes. These are easily digestible to the body. Some of these are whole grains so opt for those instead of white bread, legumes, leafy green vegetables and so on. They are packed with fibres, vitamins and minerals which makes them a more holistically smarter choice. It is said that by starting your day with a low glycemic diet you can have a steady release of energy till your next meal, you can avoid crashes and lethargy and just get out of the vicious cycle.

Which Foods to Avoid?

To have a low glycemic diet, avoid starting mornings with sugary cereals and snacks. Instead of packaged sugary drinks opt for fresh juices. White bread is a strict no-no and so are most things made out of refined flour or maida. While yoghurts are great, flavoured ones are highly spiked with sugars and will give you a rush.

Low Glycemic Fruits

While we think all fruits and healthy some have a slightly high GI and that can cause a rapid spike in blood sugar than other fruits.

• Some fruits with low GI are: berries, apples, pears, cherries, kiwi, oranges.
• Some fruits with high GI are: watermelon, pineapple, banana, lychee, dates

These low-glycemic fruits are ideal for maintaining consistent energy levels because they release sugar into the bloodstream more gradually.

This does not mean you avoid high-GI fruits completely. But knowing that in case your health requires you can have less of those and more of low GI fruits. Whether you are blending them into smoothies, pulping them for juices or having them as snacks. Low-glycemic fruits are always a good way to start your day with a stable energy source.

Takeaway

Managing your energy levels throughout the day doesn’t have to be a constant battle. Understanding the GI and choosing low-glycemic foods, you can avoid the ups and downs of a sugar rush and crash. Foods that rank lower on the glycemic index will help maintain consistent energy. Want to stay active and energetic while working out without such crashes, you can bank on some bodybuilding supplements. They can complement your diet by providing essential nutrients. Replenish your energy levels without causing another sugar rush, try adding electrolytes to your drink be it water or juice. This help to keep your body balanced. especially after a workout. Making smart food choices and using supplements wisely can keep your energy stable and support your overall fitness goals.

Hello Ziddis! Today’s topic is a little more for adults. We often think physical wellness is only associated with bodybuilding, weight management, and target muscle areas. But a major part of physical well-being is also sexual health. It is a very hush-hush topic in our culture, but it is time for us to discuss it and give it enough importance. 

Importance of Physical Activity

Physical activity lays the foundation of our well-being. Be it stepping out in the early morning sun for mental health, yoga for spiritual health, or going to the gym for physical health. Working out or any physical activity impacts our endurance levels, metabolism, and hormone regulation. Why do you feel a little lighter even if tired after a good workout? That is because endorphins are released, boosting mood and improving stamina while strengthening our muscles! How cool is that?

Cardiovascular Health

Your heart has a say in every critical matter. Even Sex. Doing regular physical activity can strengthen your heart which in turn makes sure your performance is good. During sexual performance your heart rate is high and it is important to have good circulation throughout the body for good stamina. Efficient blood flow is crucial for arousal and performance.

When talking about men’s sexual performance, if the degree of better circulation is less, they may face issues such as erectile dysfunction whereas for women, better blood circulation ensures a good menstrual cycle, better arousal and more lubrication. Cardiovascular exercises like walking, running, and swimming are excellent for maintaining optimal circulation, reducing the risk of erectile dysfunction, and improving overall vitality.

Benefits of Physical Activity on Sexual Health

As we have gotten in the gist before, physical and sexual health go hand in hand. Here is how:

• Regular exercise releases feel-good chemicals like endorphins and dopamine,
• These hormones make your mood better and reduce stress
• This leads to a satisfying sex life.

So this is how your physical activity can impact your sex life. Now let us understand what other benefits exercising gives us.

• Exercise helps regulate hormones like testosterone and estrogen
• Better regulation of testosterone and estrogen leads to more libido and better performance.
• Exercising also keeps us fit and our body in shape, more flexible with better balance.
• Such fitness can lead to better performance.
• You do not get tired quickly and improve your stamina via physical activities.
• Physical activity also helps improve body image and self-esteem

Exercise for Better Sex

Exercise and sex share a unique relationship, as both require strength, stamina, and flexibility.

Many exercises have a deep-rooted impact on your sexual wellness. Let us check out which are those. These exercises enhance the endurance of the lower body and pelvic floor, which are crucial for maintaining physical performance during sex.

• Cardio exercises like cycling, swimming, jogging and running improve stamina
• Flexibility exercises like yoga or stretching help with flexibility
• Pilates help build core strength
• Exercises like squats, lunges and hip thrusts can make the calf and pelvic muscles stronger
• Kegel and clamshell exercise can make your pelvic floor muscles stronger and improve your bladder control
• Bridges improve your posture and balance

Sex Supplements: Are They Necessary?

Sex supplements can help with sexual wellness. Busting a myth here, you do not need to have an issue to take sex supplements. They are used to enhance performance, help with issues such as erectile dysfunction or dry weather down there and also to improve libido. Some supplements have gained popularity for this. Going for a natural route is always advised like trying out supplements like Shilajit, It is a natural libido booster and enhances sexual wellness without any side effects. One of the booming concepts in the same space is that of testosterone boosters. Claims say they can further support sexual fitness, especially for those experiencing issues like low libido or energy. There is quite a testament to this claim and now the demand for it has increased! 

Takeaway

There is a connection between physical and sexual health. Regularly exercising can improve cardiovascular health, core strength and hormone regulation. You can have better sexual health just by being physically active. Holistically look at health and do not shy away from using tested supplements. Make sure you buy it from a trusted source like MuscleBlaze. Adopting a holistic approach, with the potential addition of supplements, can ensure long-term wellness and vitality in all aspects of life.

Hello Ziddis! We always talk about working out but never about how to make time for it. A show of hands from those who are always on their toes, check their emails on treadmills, and have smooshed up their workout on a busy day- every day! A lot of us do! When life gets busier, you are traveling, or you feel under the weather, your fitness often takes a back seat. But it doesn’t need to. There are ways to strategize your physical wellness that can help you take on everything else with a fresh mind and body! So let’s see how we can make the most of every moment while staying fit.

Importance of Morning Walk

You should always aim to start your day early. Waking up should be followed by hydration and movement. Taking yourself on a morning walk can help you feel fresh to start the day, you will get some sun and your body will not go into panic mode if you start your day with calming movements.

It’s also a great way to take in the early morning scenery if you’re in a new city. A 20-30-minute walk is enough to kickstart your day, leaving you feeling more awake and ready to tackle whatever comes next. Not just being philosophical, walking comes with tons of health benefits too!

Benefits of Walking for Health

Walking is great for health and doable at your own pace! It is a super underrated, low-impact exercise that can give you many benefits. Here are some great benefits of walking for health:

• Energise your body
• Burning fat
• Improving metabolism
• Lowering blood pressure
• Reducing cholesterol
• Keeping your heart healthy
• Improve your respiratory health
• Keep your limbs well-oiled.
• Boosting endorphins
• Reducing stress
• Help in weight management

Whether you’re hiking through tourist spots or strolling through the airport, walking strengthens your heart and lungs, improves circulation and helps keep your muscles active.

Benefits of Tracking

Staying consistent is the core of every workout regime. Just because walking is low intensity does not excuse it. There are many benefits of tracking your steps. You end up feeling more responsible for your health. Keeping a goal like 10,000 steps in a day and using a device to track it like a smartwatch can keep you on your toes literally through the clock. One of the major benefits of tracking is that you will feel motivated as you get closer to the goal.

Tracking doesn’t stop at steps, though. Another benefit of tracking is monitoring your calorie intake every day to keep a watch on how many calories you are consuming versus how many you are burning. If you are working on a calorie deficit routine, this can help you when you overindulge or binge eat.

Quick Workouts

Not much time or space? No problem. These bite-sized quick workouts will keep your fitness streak going with no excuse for a break. You do not need to do a full-fledged workout. These quick workouts are good and require less space, time or equipment. A 10-to 15-minute of focused workout is a great start to building a habit.

Here’s a simple workout you can do almost anywhere:

• Push-ups: You could do your standard push-ups, incline push-ups on a bench or chair or knee push-ups if you are new to working out.
• Squats: Squats are very easy and keep your workout quota fuller. You can try weighted squats for more impact or side shift squats for a higher intensity if you’re up for it.
• Planks: That is the longest feeling exercise but the way it tones your core and makes you stronger just by holding a plank position for 30-60 seconds. You can tone it up by doing side planks as well.
• Lunges: These are great mobility exercises and can tone your lower body really well. Try weighted lunges to take it up a notch.

All of these quick workouts require no time, can be done at any time of the day and will require just a few minutes. There is no space constraint for these too. You can do this in your room or outdoors.

Takeaways

Staying on track with your fitness routine is important and the real challenge starts when you have to balance it with a very busy lifestyle and a packed schedule. But on days when it feels difficult to do a full workout try to get the benefits of walking or simply hop on to a quick workout. This attitude is a great way to stay in shape, and they can fit into even the busiest schedule.

If you want to elevate your fitness routine and make it more fruitful, pair it with some supplements such as Protein Powder for regular protein intake in your busy life. If you are trying to build muscles you can always bank on reliable Bodybuilding Supplements to help you in those gains. You do not need to spend hours looking for these because MuscleBlaze has it all for you- a one-stop solution to your fitness needs!

No matter where you are, making little adjustments to your daily routine to accommodate some space for fitness can help you get big gains! Let us all make some room for a healthy lifestyle! Stay fit, stay motivated!