Ram Tiwari

Hello Ziddis! In today’s health and wellness world, the term “superfood” gets tossed around quite a bit. But what exactly is a superfood? Is it a marketing gimmick or a real category of nutrient-packed foods that can transform our health? Let’s dive in and uncover the truth and benefits of superfoods, what they can offer, and if they’re truly worth the hype.

What is Superfood?

Superfoods are a real deal of nutrition-packed foods that have health benefits beyond your daily nutrition. They are rich in antioxidants, vitamins, minerals and other nutrients to make your fitness journey healthier. But, there is no scientific study to back these claims. While there are results to show they are good, it is not enough to claim. So take it with a grain of salt and don’t get swept off the floor too easily.

Best Superfoods in the Indian Diet

Indian Kitchen is a hub of solutions. You can find remedies for almost every common ailment here. So naturally that makes it a treasure trove of nutrient-rich foods. These superfoods can be easily used in your everyday. Some of these are:

Superfood	Nutritional Benefits	How to Use
Turmeric	Natural anti-inflammatory and antioxidant powerhouse.	Add to curries, golden milk, or warm water with honey.
Moringa	Packed with vitamins A, C, and calcium.	Mix into smoothies, soups, or as a powder in drinks.
Amla	Rich in vitamin C and boosts immunity.	Eat raw, use in chutneys, or drink as amla juice.
Ghee	Source of healthy fats that support digestion.	Use in cooking, baking, or as a topping on rice.
Coconut	Promotes heart health with healthy fats.	Use coconut oil in cooking, coconut milk in curries.
Lentils	High in protein and fibre.	Cook in soups, dals, or stews.
Flaxseeds	Great for omega-3 fatty acids and boosting metabolism.	Add to smoothies, oatmeal, or baked goods.
Spinach	Full of iron and promotes skin health.	Use in salads, smoothies, or sauté with garlic.
Chia Seeds	High in fibre and supports weight loss.	Soak in water for chia pudding, or add to smoothies.
Almonds	Good for brain health and provides energy.	Eat raw, roasted or as almond butter in smoothies.

Benefits of Superfoods

What do you get out of superfoods? One of the key benefits of superfoods is to pack loads of nutrient-rich elements in small packages to consume in a conducive manner. These superfoods are the best when it comes to boosting immunity, improving skin and hair health, and enhancing energy levels. Another benefit of superfoods is to help your body fight inflammation and support heart and brain health. In this never-ending list of benefits of superfoods, one of the overlooked on is how superfoods can help detoxify the body by adding nutrients like fibres, vitamins, and antioxidants into our diet and keep us healthier. and they are also a natural way to add fibre, vitamins, and antioxidants to your diet. In short, the benefits of superfoods are many but they work best when consumed as part of a balanced diet.

Superfoods to Boost Metabolism

There are superfoods for a lot of concerns. One of the most common concerns is metabolism and that is the forte of our superfoods. Some of the superfoods boost the metabolism of your body. Because of superfood boosted metabolism your body can utilize energy better and help in maintaining your weight. Here are some of the best superfoods to boost metabolism include:

Superfood	Nutritional Benefits
Green Tea	Contains catechins that enhance fat burning.
Chili Peppers	Capsaicin helps boost metabolism.
Ginger	Stimulates digestion and can increase metabolic rate.
Cinnamon	Regulates blood sugar and enhances fat metabolism.
Berries	Low in calories and high in fibre, promoting metabolic health.

By using these superfoods to boost metabolism you can help yourself achieve your fitness or weight management roles very efficiently, especially when paired with regular physical activity. 

One more tip would be to start using Whey protein in your pre-workout meal to help you keep going in your exercise and throughout the day more energized.

Best Superfoods for Weight Loss

There are some Superfoods for weight loss that are high in fibre and low in calories out of principles. These superfoods help in weight management by contributing via a nutrient-dense meal which keeps you going for longer, keeps you fuller and satiated and curbs any unhealthy cravings.

Some of the Best Superfoods for Weight Loss Are:

Superfood	Nutritional Benefits
Quinoa	A complete protein that helps with satiety.
Avocados	High in healthy fats that promote fullness.
Leafy Greens	Low in calories and high in water content.
Legumes	Rich in protein and fiber, aiding in digestion.
Oats	Great for sustaining energy and keeping you full.

Superfood work best for weight loss when paired with a well-balanced meal, body movement and regular schedule. With fewer calories, you end up getting more nutrition and energy. 

Best Superfood Powder for Gut Health

Gut health plays a critical role in overall well-being, and maintaining a balanced microbiome is essential for digestion and immunity. The best superfood powder for gut health typically contains ingredients like:

Superfood	Nutritional Benefits	How to Use
Probiotics	Maintains the balance of good bacteria in the gut.	Take as supplements or consume in yogurt or kefir.
Spirulina	Known for its detoxifying properties and support of gut health.	Add to smoothies, juices, or take in tablet form.
Flaxseed Powder	High in fiber and helps with bowel movements.	Mix into smoothies, yogurt, or sprinkle on cereals.
Psyllium Husk	Aids in digestion by increasing fiber intake.	Mix with water, smoothies, or take as a supplement.
Chlorella	Promotes gut health by supporting detoxification.	Add to smoothies, juices, or take as tablets.

Superfood Supplements

When it’s difficult to get enough superfoods in your diet, superfood supplements can be a convenient option. These supplements often come in powder or capsule form, making it easier to get your daily dose of nutrients. However, it’s crucial to remember that superfood supplements should not replace whole foods. While they offer concentrated nutrients, they lack the fibre and other benefits found in the whole versions of these foods.

Takeaway

While there’s no magic food that can single-handedly transform your health, superfoods offer valuable nutrients that can support overall well-being when included as part of a balanced diet. The benefits of superfoods range from boosting metabolism to supporting weight loss and improving gut health. Remember, the best approach is to combine superfoods with a healthy lifestyle that includes regular exercise, plenty of water, and adequate rest.

Hello Ziddis! Is your Instagram algorithm also transcending towards meal box content? Those cute and well-organized meals come with loads of behind-the-scenes preps. However, preparing meals in advance can save time. While meal prepping is very popular in Western culture for convenience’s sake, now with busy lives here, we are all feeling the need to prepare meals ahead of time. While it’s often associated with salads, quinoa, and grilled chicken, many people wonder if meal prepping works for Indian diets, which are rich in grains, dals, curries, and spices. The answer is yes! It can and it does work very well for the range of healthy homemade foods we have.

Meal Prep Guide

So how to get started? So let us go through the basics of a meal prep guideIt involves planning and preparing meals in advance, whether it’s for the next few days or an entire week. You can start slow by only preparing boiled lentils, sprouts or dal to be stored for a few days and clean and cut veggies for sabzi and salads.

You can also use this meal prep guide for the breakfast menu to start with, like preparing dosa batter or sandwich filling for the week. After you are comfortable with this practice you can start preparing all the other meals

Some Quick Tips:

• Plan your meals
• Go grocery shopping weekly
• Keep a check on your refrigerator and what is stored.
• Cook in batches that can last only for as long as it is safe to consume
• Invest in good storage options like air-tight and microwave-safe containers.
• Portion out meals
• Stay consistent with this practice
• Maintain your meal prep journal
• Follow a healthy meal prep schedule every week.

This meal prep guide should be good for you to get started

Healthy Meal Prep

If you are on your journey to start eating healthy and homemade food to get fitter and save more money, healthy meal prep is your deal. But how to make sure you are doing this meal prep the right and healthy way? For a healthy Indian meal prep plan, aim to include a variety of food groups:

• Proteins: Lentils and dals, sprouts, chole, paneer, tofu, eggs and meat are all great sources of protein you can chop, boil or shred and keep for easy protein access.
• Healthy fats: Having avocado guacamole prepared or homemade peanut butter can help you get healthy fats.
• Complex carbs: Instead of white rice switch to brown rice, quinoa, whole grains and millet.
• Vegetables: Leafy greens are rich in vitamins and minerals. The rest of the vegetables can help with minerals and fibres. By chopping those for future use you can help yourself prep up a nice salad or quick sabzi whenever necessary.

Make your plate colorful, especially with greens and yellows to get the most out of your meals with some healthy meal prep.

Benefits of Meal Prepping

There are tonnes of benefits of meal prepping which we do not realize under the shadows of all the efforts we need to put in.

• Meal prepping helps you avoid the daily hustle of cooking from scratch every day
• Offers you a quick solution for busy days
• When meals are pre-portioned, it’s easier to control how much you’re eating.
• You eat healthier and do not give in to ordering in cravings when the meal is already halfway prepped.
• Prepping meals in advance means you buy only what you need and use whatever you buy.
• You save a lot of money by buying in bulk and avoiding takeaways or dineouts
• You can have a nutritionally balanced meal
• You stick to healthy, home-cooked meals.

Make sure you encash on these benefits of meal prepping to make the most of it.

Indian Meal Prep Ideas

Now coming to the main concern: How do you meal prep for an Indian meal? We can give a solution for that too.

• Khichdi: This would take 2 minutes to prepare,15 minutes to cook and just one pot to make in. Add some pickles or yoghurt to the side and complete the meal.
• Paneer: Marinate and store paneer in advance for a high-protein snack or meal.
• Dosa and Idli: Prepare a batter that could last for a few days. By adding chopped veggies to it while cooking you can get a balanced breakfast.
• Chole: Boil chickpeas in bulk and use them for salads, hummus, wraps and more throughout the week.
• Dal: You can cook dal in advance to have as soup or with roti and rice.
• Sprouted Pulses: You can soak the pulses to sprout and then boil them to store for a few days to have as a snacking alternative.
• Bonus Tip: For those who are into heavy lifting and building muscles, consider adding whey protein to pancakes or bodybuilding supplements to your morning shakes for an extra protein boost and to support your muscle-building goals. Take a shot with MuscleBlaze for premium quality supplements at super affordable prices.

These meal prep ideas are just the beginning. With a little creativity, you can adapt almost any Indian dish to fit into your meal prep plan.

Takeaway

Now we understand that meal prepping is not rocket science but requires some dedication and discipline. With a little more creativity we can make a perfect meal. Let us try our shot at pledging to have a great homemade meal every day and keep up our fitness resolution.

Dear Ziddis, have you also felt disappointed with all the results you get related to your weight loss even after putting in so much effort? Have you started to consider fad diets and starving yourself? Well, there are more scientific ways to do this. Intermittent fasting (IF) has many people praising its simplicity and effectiveness. It’s not just another fad diet but a scientific and structured approach to dieting. Here you focus on eating that alternates between periods of fasting and eating. But before you jump on the IF bandwagon, let’s figure out if this is a thing for you.

What is Intermittent Fasting (IF)?

IF is just a more structured and timely alternative to eating patterns. You wouldn’t need to give up on food but maintain a window where you don’t eat anything. Unlike the usual diets which focus on what you eat, IF focuses on when you eat and when you don’t.

The basic idea behind this is to give your body some time to digest your food, process it and get all the nutrients to turn into energy and use up that energy. During your non-eating or fasting window, your insulin levels drop and that helps the body maintain a window to use up the fat stores for energy instead of relying on the insulin spikes.

There are Several Popular IF Methods:

• 16:8 method: Fast for 16 hours and eat during an 8-hour window.
• 5:2 method: Eat normally for five days a week and limit calorie intake to 500-600 calories for two days.
• Eat-Stop-Eat: Fast for a full 24 hours once or twice a week.

None except the first seems like the most logical and feasible option. You can try for yourself and figure out what suits you the best. But we would like to advise you to consult a doctor before trying such a strict diet plan.

Benefits of Intermittent Fasting

Intermittent fasting isn’t for everyone. It depends on your personal health goals and lifestyle. A lot of times we end up following that pattern due to our busy lifestyle. Here are a few signs that IF might be worth trying:

• You prefer a structured eating schedule
• You want to discipline your eating habits
• You indulge in mindless snacking
• You easily give in to cravings and want to change it
• You want to boost your metabolism
• You want to lose weight in a short period.

The benefits of IF can exceed just you wanting to change your eating habits or physique.

• You experience healthy fat loss
• Better blood sugar regulation
• Better insulin resistance
• Mindful lifestyle
• Reduced inflammation

Intermittent Fasting Plan

While the main focus is on when you eat, what you eat also plays an important role. If you feel you could fast for 16 hours and down a chocolate cake all by yourself then you have gotten it all wrong. The plate before you at the end of your fasting window should be well balanced with carbs, fibres, loads of protein and a healthy fast. You’ll want to fuel up with nutrient-rich foods to maintain energy levels and support overall health.

What to Eat During Eating Windows:

• Whole grains, fruits, and vegetables for fibre and minerals.
• Lean protein whether chicken or pulses and paneer.
• Healthy fats like avocado, nuts or ghee
• Try Fit Foods, enriched with nutrition that lasts for a very long time and helps you stay satiated. You can order these via MuscleBlaze for better assurance and quality.

Please try to avoid mindless snacking during the eating window because this could make all your efforts go to waste. Instead, have a very filling nutrient-rich meal that will support your health goals.

Intermittent Fasting for Weight Loss

One of the most popular reasons people try intermittent fasting is for weight loss.

• By restricting your eating time, you force your body to use up fat reserves for energy and that helps burn more fat.
• By not eating continuously, you end up consuming a lot less calories
• Eventually, you also have good control over your appetite
• This helps you avoid processed food for snacking
• Your insulin resistance stops being a hindrance to your weight loss.

Intermittent Fasting for Women

• Women are often more attracted to the concept of IF. IF has many benefits for women.
• The fasting window helps hormonal balance
• PCOS caused by insulin resistance can get better.
• In a busy lifestyle, you get to structure your appetite and eating patterns.

Please note that it is advised that women who are pregnant, breastfeeding, or trying to conceive should avoid intermittent fasting due to their increased nutritional needs.

Intermittent Fasting Schedule for Women

You can ease into your IF plan if you follow the following tips

• Start small with the 16/8 rule. Fast for 16 hours and eat during an 8-hour window.
• Drinking water, herbal teas, and black coffee (without added sugar) can help curb hunger during fasting periods and also improve your metabolism. Try adding some electrolytes to avoid getting dehydrated. You can try MuscleBlaze Hydr8 for this purpose.
• Time your meals wisely
• If you feel weak, dizzy, or fatigued, adjust your fasting plan.

Takeaway

Intermittent fasting is a flexible and potentially effective approach to weight loss, improved blood sugar control, and overall metabolic health. However, it’s not a one-size-fits-all solution, and listening to your body is essential. If you decide to try IF, ensure that you stay hydrated, incorporate during fasting periods and focus on high-protein snacks during your eating windows. Remember, intermittent fasting should complement your lifestyle, not dominate it. Before starting, consult with a healthcare professional, especially if you have any underlying medical conditions or specific health concerns.

Hello Ziddis! This blog is for all the ladies who feel overlooked when they look for a fitness regime but find nothing that feels accommodating to their health condition. It is said that 2 out of 3 women have hormonal disorders. Most are as long-lasting as PCOS. Polycystic Ovary Syndrome can hamper your life in ways that other people wouldn’t understand. So let us understand a bit more about it.

What is PCOS?

Polycystic Ovary Syndrome is a hormonal disorder affecting women of reproductive age. To understand it anatomically, your ovaries start to develop cysts due to hormonal imbalance. Multiple small cysts can be seen on one or both ovaries and can lead to a variety of symptoms and complications. However, the name could be misleading and not all women struggling with this hormonal imbalance would develop cysts which makes diagnosing it tricky in some cases.

What are PCOS Symptoms?

Symptoms of Polycystic Ovary Syndrome vary greatly depending on what are the causes of the hormonal dysfunction, but under a broader umbrella, if you notice these things it is your cue to get checked:

• Irregular or missed periods
• Excess hair growth on the face or body
• Acne
• Oily skin
• Irritable mood
• Weight gain
• Pooch around the abdomen
• Thinning hair or hair loss
• Difficulty conceiving
• Too heavy or too light bleeding
• Gut issues

These symptoms may seem normal at first and hard to notice but having a closer look you would find a pattern. It is important to keep inspecting what happens with your body to stay healthier and aware.

What Causes PCOS?

The exact cause of Polycystic Ovary Syndrome is not well understood. There is such a wide range of symptoms that there could be multiple factors to it from genetics to lifestyle. But here are a few key culprits to start with:

• Insulin resistance: Having insulin resistance can cause your hormone levels and lead to weight gain and Type 2 diabetes. These fall in cycle with Polycystic Ovary Syndrome. This vicious cycle’s start can not be figured out but both of these factors lead to each other.
• Hormonal imbalances: More male hormones in the body like androgens and testosterone can lead to disrupted ovulation and cause excess hair growth, acne and oily skin.
• Emergency Pills: Hormones your body absorbs when you use emergency pills can lead to disrupting your body’s hormone balance and depending on your body’s resistance it could or couldn’t have further implications.
• Genetics: Research also shows links to genetics that can run in families to cause Polycystic Ovary Syndrome.

What causes PCOS can be specific from person to person and needs an in-depth diagnosis to understand it.

Is PCOS a Big Problem?

Yes. Polycystic Ovary Syndrome can seem like a small problem in hindsight but is actually something that can lead to lifelong ailments like Type 2 Diabetes and permanent dietary changes like lactose intolerance. To understand the depth of this problem you will need to get blood tests for hormone levels and ultrasound scans to detect cysts on the ovaries.

How to Manage PCOS

Polycystic Ovary Syndrome requires you to look at it from a holistic perspective. Just like its symptoms elevate the risk of diabetes and mental health concerns you will need to take care of your body and mind both to fight and reverse it.

Medical treatments may include birth control pills to regulate periods but they are a very short-sighted treatment and would require something more in-depth like a lifestyle and dietary change.

Lifestyle Changes

• Adopting a healthy lifestyle can greatly improve PCOS symptoms:
• Exercise regularly to maintain weight and insulin resistance.
• Control your stress with yoga, walking, breathing exercises, mindful practices or therapy. management
• Maintain a regular 7-9 hours sleep cycle at a designated time.

Dietary Changes

• Diet plays an important role in managing Polycystic Ovary Syndrome. Some helpful changes include:
• Opt for complex carbs like whole grains, legumes and vegetables to prevent insulin spikes.
• Include more Omega 3-rich foods and anti-inflammatory foods like berries and leafy greens.
• Up your protein intake with lean proteins like chicken, fish or plant based proteins options like tofu.
• Try to go non-dairy

Takeaway

PCOS can seem very overwhelming at first but with the right understanding and approach you could beat it. Try to keep a close look on what your body says and follow the cues. Know that to let go of an ailment like Polycystic Ovary Syndrome you would need to let go of unhealthy food, lifestyle and stressors. Always trust and consult your gynac and healthcare professional to understand the cause specific to your condition and have a more personalized approach to it. Remember, PCOS is a journey, not a race, so take things one step at a time and be patient with yourself.

Hello Ziddis! If you last heard about Branched Chain Amino Acids in a biology or chemistry lesson, it is time to refresh that. By the end of this blog amino acids are going to be your best friends in this fitness journey! These are athletes’, bodybuilders’ and fitness enthusiasts’ favourites. Let us understand benefits of BCAA supplement, how they work and how can you make the most out of them in your fitness routine for maximum results.

BCAA: What Does It Do?

Branched Chain Amino Acids are three essential amino acids namely leucine, isoleucine and valine. These are essential for a reason. They help in muscle recovery and muscle growth. Unlike another amino acid that goes through metabolism in the liver, Branched Chain Amino Acids are metabolised directly in the muscles. This makes them act faster at the source and fuel you up during the workout. Each component of this Branched Chain Amino Acid has a special role to play. Leucine triggers muscle protein synthesis, isoleucine supports energy production and valine helps in muscle repair.

When you exercise, you use up the glycogen stored for energy. This is when Branched Chain Amino Acid steps in to produce alternative sources of energy and keep you going. This also delays muscle fatigue and minimises muscle breakdown during high-intensity sessions. Branched Chain Amino Acids are particularly helpful in reducing muscle soreness post your workout. This phenomenon is also called delayed onset muscle soreness (DOMS).

Benefits of BCAA

Branched Chain Amino Acid as we know is of great help if your health goal is to work on your muscle mass and stamina during training. Benefits of BCAA supplement have gained popularity for their numerous fitness benefits. Their benefits run wide:

• Muscle Growth: Leucine is actually responsible for muscle growth. It simulates muscle protein synthesis which in turn contributes to repairing muscle wear and tear and also helps in muscle growth.
• Reduced Muscle Soreness: By reducing delayed onset muscle soreness, Branched Chain Amino Acids help in quicker recovery between workouts.
• Improved Stamina: They keep your energy levels at the optimum to help you work out for longer duration and higher intensity.
• Supports Fat Loss: They help you keep up lean muscle mass by promoting fat loss and lowering your calorie deficit.

These are some of the advantages of Branched Chain Amino Acid to help you in your particular health goal.

Branched Chain Amino Acid Powder Benefits

BCAA is produced in your body. But for someone on a muscle-building journey, those are not enough. You can also have amino acid supplements for a more demanding lifestyle.

These powders are very convenient and fuel up the body.

The EAA in Branched-chain amino acid supplements covers a full spectrum of amino acids required by your body.

• They are easy to use and consumer
• They will take the place of your favourite post-workout shake
• They are quickly absorbed by your body.
• Some Branched Chain Amino Acid powders have electrolytes to support hydration.
• These are ideal for HIIT
• They are perfect for muscle recovery

Consuming these supplements enriched Creatine can help carry Branched Chain Amino Acid to the action sight and have a better effect to boost your strength and endurance. You can buy amino acid supplements through MuscleBlaze to help you in your fitness journey. 

Takeaway

BCAAs are a powerful tool in any fitness journey, especially when it comes to muscle recovery, reducing soreness, and supporting endurance. By adding these supplements to your routine, you can boost muscle growth, help your muscles heal healthily and also improve your workout endurance. Whether you’re lifting heavy, doing endurance sports, or just trying to get in shape, they can support you in reaching your fitness goals faster. And while they work wonders on recovery, don’t forget to balance your supplement regimen with other essential nutrients like Creatine and EAA supplements for all-round betterment.