Ram Tiwari

Hello Ziddis! We know how hard you try to steer clear of sugar. Take your coffee black, your tea all tasteless, avoiding birthdays so you can say no to cakes and pick that 80% cacao chocolate. But do you think that is enough? You may be very trusting if you believe that sugar is not hiding in plain sight when you pick something for your health goals that comes with a big “No Added Sugar” badge.

What Does “No Added Sugar” Mean?

When you spot a product on the healthy foods aisle that shouts “no added sugar” on its label, it means this product does not have any sugary syrups or sweeteners but that does not prove the sugar-free claims of the product. Which slyly they don’t even make. The product may still have natural sweeteners such as natural sugars from fruits or dairy. How else do you justify the sweet taste and pack it with the “no added sugar” claims?

A Low-Sugar Diet or A No-Sugar Diet?

A no-sugar diet is very challenging and can restrict all forms of sugary food at all costs. But until you are aware of all the masks sugar could wear it can not be detected. From fruits to dairy natural sugar is found everywhere. While you can not completely run away from sugary treats or sugars masking themselves underneath different names what you can do is stay mindful of your dietary choices and embrace a low-sugar lifestyle. This may seem difficult but for starters,

• You can try to make sure you read all the labels of all the snacks you buy.
• Be aware of what goes in the stuff that you put in your body.
• Actively reduce your sugar intake and if medically asked then also avoid naturally sweetened foods.
• Consume only whole and unprocessed food like veggies, lean proteins and whole grains.

Are There Better Alternatives for Sugar?

Have you come across a phenomenon called non-caloric sugar? Think harder! Yes, that is where you have heard of it on a STEVIA label. Sweeteners like stevia or monk fruit are all the rage in the sweet tooth alley of the fitness community. These have low to no caloric share and are commonly used in “no-added sugar” products. These sweeteners can make your treats sweet but skip out the extra calories or spike your blood sugar levels.

A lot of times relying on just the sugar present in fruits and dairy is good for us and we can lead a satisfied and sweet life.

Sugar-Free Snacks

To avoid sugar and sugary snacks, focus on whole, unprocessed foods like fresh fruits, vegetables, and proteins. Planning your meals and carrying healthy snacks like nuts, seeds, or low-sugar protein bars can also help curb cravings. Additionally, reading labels carefully and avoiding items with hidden sugars (like sauces and dressings) will significantly reduce your sugar intake.

Supplements You Can Use to Minimize The Effect of Sugar

Supplements are one of the best ways to make sure your body has used all the elements you consume in the best and optimal manner. In this case, you would need to rely on supplements filled with chromium or magnesium which would help regulate blood sugar levels. While banking on whole foods sounds like a great idea you might need to employ some supplements to make sure you are maxing on the benefits. We know a not-a-secret inside scoop that Omega-3 is an excellent way to work those sweets out. If you are sugar-conscious and looking for a trusted space to source some Omege-3 for yourself look no further. MuscleBlaze’s Omega-3 Fish Oil is an excellent choice. It supports all of your health goals and it is surprisingly multifaceted to help you stay active without relying on sugary, high-calorie supplements.

Protein Bars and Sugar

Protein bars are something you turn to when you are looking for a much-needed healthy snack. Your unsuspecting eyes do not often check out the nutrition label and that is when you realize you have been scammed. What seems like a healthy bite is a sugar factory. You must take notice of what is in your protein bar. If you want to source your protein bars from a reliable place you can check out MuscleBlaze. It has a collection of protein bars that are not going to deceive you and meddle with your low-sugar goals. 

MuscleBlaze Protein Bars are packed with protein and stand true to their claims making them perfect for fueling workouts and staying on track with your fitness goals.

Conclusion

While “No-added sugar” is a deceptive way of showing care, there are ways to have low-sugar or healthy sugar sources to make sure you are on the right path to health. Be mindful and aware of what you consume so that it does not consume you. Whether you’re following a low-sugar or no-sugar diet, the best way to avoid sugar is to choose whole, unprocessed foods and carefully read product labels. Consider sugar alternatives, supplements and truthful protein bars into your diet to get nutrition without sacrificing taste.

Read More: Tackling that Sweet Tooth When You’re on a Strict Diet

Hello Ziddis! To all those who go through the five days of absolute annoyance by your own body here’s a hug for you! Periods are very important metrics of understanding how well your body is functioning but that does not excuse it for being very painful and fatiguing. Being on periods often pushes you way behind your schedule with health and wellness especially when working out is a part of your routine. But by understanding your body better you can figure out a way to still continue your fitness journey by slowing down during those days of the month instead of putting your fitness to pause. In this article we are discussing about exercise during period.

Working Out During Period, Does It Impact?

Periods can cast a shadow on your workout routine. From annoyance because of hormonal changes to your dropping energy levels and cramps, during your menstrual cycle when estrogen and progesterone levels drop, you might feel more tired and sluggish. During this phase, stay in and munch on some chocolate while you wait to feel better. But the hack is to, listen to your body and adjust the intensity of your workouts accordingly.

Can We Exercise During Period?

While you may feel that your body is weaker and sore, you will be surprised to know how good a relaxing workout can make you feel instead of being sluggish on your couch. That being said, everyone’s periods feel different and you should do what your body feels the best doing. It may be having some chocolate and relaxing in your bed or doing a low-intensity yoga routine.

What Workouts Can You Do Instead?

If you’re not feeling up to your usual high-intensity workout, that’s perfectly okay. Plenty of gentler exercises can keep you active without overexerting yourself.

• Yoga: Some asanas like child’s pose, cat-cow, and supine twist can help relieve cramps and bloating.
• Walking: Taking a stroll if not a brisk walk can help your mood swings and energy levels by getting some fresh air to clear your head.
• Swimming: Swimming can be a soothing way to ease your period pain and still give you a gentle full-body workout.

Remember to listen to your body’s needs. Rest is the best thing to do but if feeling sluggish, the above-mentioned exercises can help make you feel better and ease your period pains.

How Intense Should a Workout Be During This Time?

• Days 1-2: Focus on gentle activities like walking and light stretching to ease cramps and mood swings.
• Days 3-5: Low-intensity exercises like yoga, jogging or cycling can help with bloating and keep you feeling fresh.

Why Is It Important to Work Out During Periods?

Exercising during period has several benefits that go beyond just maintaining your fitness routine:

• Helps ease period cramps and body aches if any are experienced.
• It helps with mood swings and sluggish moods.
• Helps keep you on your feet and replenish your energy levels
• Helps in hormone regulation
• Keeps your menstrual cycle healthy.

Do Good Fitness Accessories Help?

Having the right wear can make a huge difference in your workout experience. It helps you feel:

• More organized: The right gym accessories like gym bags can make you feel more organized.
• More comfortable: Gym shoes or accessories can make you feel comfortable when you are at your own pace.
• More confident: Gym wears are supposed to make you feel more confident.

Here’s The Takeaway

While you may think exercising is a bad idea for you during your periods, studies show how light, low-intensity workouts can help your menstrual cycle get better and ease all your period aches and symptoms. Make sure to find a balance your body approves of instead of pushing it. Pamper yourself with healthy and nutritious food to keep your energy levels high and make sure you stay active.

Read Also: The Often Overlooked Components of Fitness

Hello Ziddis! Today’s blog is especially for those with a monthly subscription to annoying cramps and blood flow. Yes! Periods. That can be one of the most annoying phases of the month. Periods can be challenging especially when it comes to maintaining your regular health and wellness routine. With PMS symptoms like fatigue, cramps, and mood swings, it’s understandable if diet is the last thing on your mind. But there are tips and tricks to make the most of your periods instead of abandoning your fitness goals during that time of the month. It’s a common myth that calories don’t count when you’re on your period, but the truth is, they do.

Calorie Intake During Periods

Your body’s energy levels drop during periods and need to be replenished more often due to hormonal changes, which can lead to increased hunger and cravings. The rise in metabolism accounts for about 100-300 extra calories per day—so while your body might burn a bit more, it doesn’t give you a free pass to binge eat without consequences.

Diet Tips During Menstruation

Craving comfort foods during your period is natural so long that you make sure it is right and healthy for your body. For sweet cravings compromise with some dark chocolate or a warm bowl of oatmeal topped with berries and nuts to give you the best of a blend of fibre, antioxidants, and healthy fats. The key is to listen to your body and respond to its signals with nourishing foods. Instead of indulging in junk food, which can lead to bloating and sugar crashes, opt for nutrient-dense choices that satisfy cravings while keeping your energy levels stable. Focus on balance—allow yourself to enjoy a treat, but also include foods that provide lasting fuel.

Best Foods to Eat While Menstruating

What you eat during your period can greatly affect how you feel. Certain foods can help ease your symptoms and keep your energy levels stable.

• Iron-rich food to replenish your iron levels, fight fatigue and support muscle functions. Try adding some spinach, beans, and lean red meat to your diet.
• Omega-3 Fatty Acids have anti-inflammatory properties that can reduce cramps. Next time pick some salmon, flaxseeds, and walnuts.
• Magnesium-rich foods can help relax your muscles and ease cramps. Here’s where you can justify all the dark chocolate you eat. You can also have bananas, and leafy greens into your diet.
• Whole Grains like oats, quinoa, and brown rice are energy givers and help with mood swings, energy levels and metabolism.
• Hydrating Foods such as cucumbers, watermelon, and oranges are key to reducing bloating and fatigue. You can add some green tea or mint tea to your day to feel better.

Foods to Avoid During Menstruation

While it’s important to focus on nutrient-rich foods, some foods might mess your period symptoms and should ideally be avoided but if not then at least consumed in moderation.

• Caffeine might seem like a good idea but it can increase anxiety, irritability, and bloating.
• Salty Foods can lead to water retention and bloating
• Sugary Treats, while it’s natural to crave sweets during your periods, they cause blood sugar turbulence which might lead to mood swings and fatigue.
• Alcohol can increase inflammation and worsen cramps
• Processed Food is high in unhealthy fats and preservatives which add to bloating.

Best Supplements to Take During Periods

If you’re looking for an extra boost during your period, certain supplements can help support your body’s needs.

• Iron Supplements: These help especially if you have heavy flow periods, anemia or iron deficiencies. They help in maintaining an ideal iron level and prevent fatigue.
• Magnesium: Magnesium can help ease muscle cramps and reduce PMS symptoms like mood swings and irritability so it is important to add Magnesium supplements to your cart.
• Vitamin B6: Vitamin complex serves various purposes during PMSing phase and having vitamin supplements can lead to relaxing those mood swings and periodical depression.
• Fish Oil: As mentioned above, omega-3-rich foods are best for periods but if you are not getting enough of it then Omega-3 fatty acids and fish oil supplements can help.

Final Thoughts

The entire month is marked with phases in which your mood and body keep changing but that should not force you to abandon your health goals. With this guide, you can understand what you need to add to your plate which helps you relax through this phase. Pop some supplements to make sure you are getting all the needed nutrients and not missing out on any. If you feel extreme issues during periods, keep a check and consult a doctor for the same. By observing your issues you will be able to understand what is the most idealistic thing to do to stay put on your healthy life journey!

Read More: The Often Overlooked Components of Fitness

Hello Ziddis! Happy Monsoon! Well, we are guessing that’s not for all of you. Monsoons can bring a fresh vibe but also cause a lot of diseases. With super fluctuating weather, a higher risk of falling sick is right around the corner. You might get caught in the rain and catch cold or the food you eat might have something unplanned and iffy. You can never guess what can catch you during the monsoon, but you can ensure that you build a strong immune system for this monsoon and get ready to kick it by its sheen! With fluctuating temperature, humidity and chances of bacteria and viruses breeding everywhere you need to take care of your immunity now more than ever.

Your immune system is your body’s natural wall of defence against infections. It can shield your body from illnesses whatever the cause may be.

Importance of Ayurvedic Products in Immunity Boosting

Ayurveda is the cornerstone of developing a healthy lifestyle. From yoga to herb usage, everything is given to us by Ayurveda. Talking especially about boosting immunity, Ayurveda offers a range of herbs that can help strengthen your body’s defences.

Let’s dive into the 2 important and effective Natural Immunity Boosters

Ashwagandha:

This is considered a magic herb because of the versatility of benefits it provides. From immunity to strength and from mood swings to libido, Ashwagandha offers solutions to most of your problems in your fitness journey. Stress and immunity weakening being an important factor responsible for making you sick, Ashwagandha removed them from the root.

Fish Oil:

Fish Oil being rich in Omega-3s helps reduce inflammation in your body and fortifies the immune system to battle fiercely with any foreign invasion. Some other herbs which also help to naturally boost your immunity are Tulsi, turmeric, guduchi and so on!

The Benefits of Multivitamin Supplements

In addition to Ayurvedic products, multivitamin supplements can also give some extra support to fortify your immunity. They make sure that you get all the essential vitamins and minerals through your diet. They are a must-have in your monsoon cart.

Benefits:

• Better Immune Function: Monsoon calls for an extra layer of protection for your body and multivitamins are just that.
• Higher Energy Levels: Feeling sluggish in the morning? Yes, monsoon can do that to you. Multivitamins are a recipe for mood boosters too.
• Better Skin: Your skin might lose lustre during monsoon. Multivitamin have got your back there too.
• Healthy Hair: The multivitamins can help maintain the health of hair against common issues like dryness, dullness, and breakage.

Multivitamin for Women Benefits:

Women’s multivitamins are often formulated with specific nutrients that address more specific concerns that apply to women majorly as they age.

• Hormonal Balance: Some nutrients support hormonal balance such as iron, calcium, and folic acid. Making sure your multivitamin has these nutrients is important for women’s health needs. These nutrients support the regulation of hormones through the menstrual cycle.
• Bone Health: We all know that Calcium and Vitamin D are important for our bone health. In the case of women because of changes in their body, they need it more to help prevent conditions like osteoporosis.

Read Also: Essential Vitamins for Fitness Enthusiasts

Multivitamin for Men Benefits:

Men have different yet generic needs for multivitamins and they could use

• Muscle Support: Men require more focused solutions for their muscle recovery and growth. This requires them to consume higher levels of nutrients like Magnesium, Vitamin D, and B vitamins. Multivitamins are especially beneficial for men who engage in regular physical activity.
• Heart Health: Heart health is a major concern among men so having multivitamins that support your heart health is important. Try adding some Omega-3 fatty acids and other nutrients packed into your multivitamin that might help reduce the risk of cardiovascular diseases by supporting healthy cholesterol levels and blood pressure.

Multivitamin Supplements Benefits:

Multivitamins compensate for what is missing from your diet. This is particularly important during the monsoon season when your body needs more support for it’s immune functions

• Multivitamin Supplements help build a stronger immune system.
• Multivitamins compensate for the missing nutrients in your diet.
• Multivitamins are convenient to carry and consume.
• Multivitamins are an effective way of getting nutrients because of their concentration.

Takeaway

Make sure to build a strong immune system for monsoon and get ready to fight any attack on your health. There are multiple ways of doing this like resting enough, eating fresh food and exercising. Do not underestimate the benefits of Ayurveda and multivitamins to help you build a strong immune system. Taking proactive steps to boost your immunity is one of the best ways to enjoy the monsoon without falling prey to its usual health challenges.