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4 Big NOs for PCOS/PCOD

Nutrition /

Here are some food items that are a big NO while you are trying to combat PCOS/PCOD: Sugary Drinks/Sodas : These are nothing but carbonated water infused with loads of sugar. If you are a girl suffering from PCOD, then we would suggest you to stay away from them completely. You can even choose to skip fresh fruit juice and rather consume whole fruits. Desserts : Desserts majorly consist of sugar and refined carbohydrates such as flour. Both of these ingredients are the worst things to consume during PCOD, when combined they are a recipe for total disaster. Processed Meats : High in sodium and have high chances of being injected with hormones, not a good idea to consume as your hormones are already all over the place during PCOS. Refined Carbohydrates : White bread, bagels, biscuits, etc lack dietary fiber and rank pretty low when it comes to the GI scale. Replace these with complex carbohydrates such as multigrain breads, whole wheat, quinoa etc While we preach balance at NoSupplements and understand that everything can be consumed in moderation, we would still suggest to stay away from these items as much as you can till your condition is cured. On the whole, Polycystic ovary syndrome or disorder is a condition that can be treated only through healthy lifestyle changes and not via any short-term solution such as medicines. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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FLAX seeds vs CHIA seeds

Nutrition /

Flax and Chia seeds are superfoods and should be a part of your daily nutrition, but what if your budget or any other reason allow you to consume only one out of these two, then keep the following in mind: Both seeds contain a good amount of protein and omega-3 fatty acids, although flax seeds have a slight upper hand when it comes to these two nutrients. Flax seeds also contain significantly more manganese, copper and potassium. Chia seeds on the other hand contain slightly fewer calories and more fiber, thus a great option if you need to boost your fiber intake without increase your caloric intake. Also, they have more calcium and selenium as compared to flax seeds. One important factor that chia possesses which almost most plant sources of protein lack is that it is a complete source of protein, that means they contain all essential amino acids. All in all, they both are highly nutrient dense foods! Try including at least one of them in your daily diet if not both. If you are a vegan then it goes without saying that these kind of foods are your best friends.

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WALK your way to FAT LOSS

Training /

Walking is our favourite form of Cardiovascular exercise. It is something that we recommend all our clients to follow. Though the amount of walking dedicated on a daily basis to each client is different depending on his/her goals. Unlike other forms of cardio which can be toxic on the body if done in excess, walking practically has no side effects. Moreover, it allows you to do so much more while you burn calories at the same time, which is not the case in most forms of cardiovascular exercise. Some of the various activities that you can perform while walking are: Catch up with friends/family via phone call. Grow mentally by listening to your favourite audiobook/podcast. Relieves stress and gets you some fresh air. Nice time to reflect on life when walking alone. One great advantage of walking is that it doesn’t amps up your appetite unlike most other forms of cardio; this helps you stay in a caloric deficit easier while making the deficit bigger at the same time!

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Watermelon : Health Benefits and Fat Loss

Nutrition /

Summers are here and so is Watermelon ? One of the most hydrating foods on the planet It doesn’t just provide ample amount of water to your body, but at the same time is a great snack for weight loss. Can you believe that just about half KG or more than 1 pound which is about a big bowl of watermelon is just around 150 calories! It is also a good source of Vitamin A and Vitamin C. Watermelon is also the best source of L-Citruline which is a non essential amino acid, it helps in increasing blood flow which means better nutrients delivery throughout our body! Comprising of 92% water, it makes watermelon one of the lowest calorie fruits available!

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Chia Seeds and Dietary Fiber

Nutrition /

Need to improve digestion? Do you feel constipated all the time? Lack of fiber in your diet? Can’t eat more fruits and vegetables? Poor gut health? Don’t Worry! You have arrived at the right place! Adding a tablespoon or two of chia seeds as part of your daily diet can give a high fiber boost to the overall fiber intake for the day. It is one of the most convenient ways to increase dietary fiber on a daily basis. At 4-5 grams of dietary fiber per tablespoon, it really is one of the most fiber dense foods on the planet; this also makes its net carb count to almost zero. 1 tablespoon of chia seeds has more fiber than 1 apple! You can easily add chia seeds on a daily basis in the following ways: Add them to your chapati doughs. Adding it to your breads/bakery items while baking. Sprinkle them over your oatmeal/porridge. Blend them into your smoothies. For best results, avoid consuming raw chia seeds. You can even just soak them in water and then consume.

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FAT Loss vs WEIGHT Loss

Nutrition /

Caloric Deficit : Eat less than what your body burns, but make sure the deficit that you create is not too big. Protein Intake : Should be moderately high at least. Protein helps you satiate and maintains/builds lean mass. Resistance Training : Can be done either via weights or bodyweight, just make sure to provide enough stimulus to your muscles. Cardio : Do not do excessive amount of cardio, which makes it difficult for your body to recover or shoots up your appetite.

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Gain Weight The Healthy Way

Nutrition /

Did you know that most weight/mass gainer supplements are loaded with sugar and Maltodextrin. Some even have relatively low protein content as compared to sugars or carbohydrates. So in the end what you end up paying for is majorly carbohydrates in processed form. You can get much better quality carbohydrates right in your kitchen that too at a much lower price. Some basic ingredients readily available that you can use to prepare a homemade mass gainer shake are: Dates Honey Almonds Peanut Butter Banana Chia Seeds Mango Whole Milk Oats The best thing about preparing your own mass gaining shake is that you exactly know how much of what ingredient you are adding. Also, since you are using whole foods as compared to a processed supplement your body even gets a lot more micronutrients.

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4 Essential Nutrients for Women

Nutrition /

Folic Acid : Helps your body produce and maintain new cells, it also helps prevent changes to DNA. It is found in leafy greens, beans, whole grains and citrus fruits. Calcium : In addition to building bones and keeping them strong, it also enables our blood to clot, our muscles to contract, and our heart to beat. Primary sources of calcium are Milk, Paneer, Almonds and Yogurt. Vitamin D : It helps in improving your body’s absorption of calcium. It is a major factor when it comes to preventing osteoporosis, cardiovascular disease and cancer. It can be found in egg yolks, cheese, fatty fish and sunlight. Vitamin B12 : It is a nutrient that helps keep the body’s nerve and blood cells healthy, makes sure your body is not in a fatigue state and you stay energetic. Primary sources of Vitamin B12 include meat, eggs, fish and dairy.

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High Protein Vegetarian Indian Recipe

Recipes /

Mentioned quantities of the following ingredients are for 4 Tikkis: 40g of raw soya granules 50g of Paneer 1 multigrain/whole wheat bread Ginger Garlic Paste Coriander 1 – 2 green chillis Red Chilli Powder, Garam Masala, Salt to taste; you can also opt for any other masala that you prefer Mozzarella Cheese (Optional or Cheese Slice) Recipe: Soak the soya granules in water for 15 – 20 minutes. Take all the water out from the granules by squeezing them with your hands. In a bowl add the dried soya granules, spices, ginger garlic paste, coriander and chopped green chillis. Mix well. Add 50g of small diced paneer pieces. Add 1 whole wheat bread/multigrain bread to the mix. With the help of your hands, break the bread and combine it with the mix to form small tikkis. Heat a tawa or non stick pan, add less than a teaspoon of oil. Now cook the tikkis till they are golden brown on each side. Once done, add 5g of mozzarella cheese to each tikki. Let it melt. You can also opt for quarter of a cheese slice on each Tikki. Serve them on a plate with ketchup or home made mint chutney.

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Ice-Cream on a DIET?

Nutrition /

Well, its a fact that you can have Ice-Cream or anything for that matter and still lose weight as long as you are in a Caloric Deficit, but the question arises should you?  We would say yes if you can fulfil the below two conditions: 1. You are managing to hit all your nutrition intake for the day, this just does not meaning hitting your protein intake only but other components as well, not to forget the crucial micronutrients. 2. Avoid binging on Ice-Cream or your favourite food item, eat in a limited amount that gives you mental satiety, its motive should never be to satisfy your hunger, leave that task to real whole food. If you are in compliance with the above two factors, Congratulations! You can now enjoy your favourite foods. But what if you are unable to follow the above on a given day and some random strong craving kicks in? Do you give up or do you consume that item in moderation? I’d go with the latter, as I know myself that I would not be binging on that stuff and it would not be happening every other night, moreover it will keep me sane and let me stay focussed on my goals; doing this practice would be like taking a step backward but putting two forward for me personally when you perceive it in the long term. However, that’s just me and my personal opinion! Most people specially those who have just started their fitness journey will find it really hard to put the spoon down without finishing the whole Ice-Cream tub! For such folks we would recommend not to indulge in Ice-Cream or any other delicious items that are difficult to consume in moderation.

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