Jowar Roti Recipe

Blog By : Vaishali khanna – BFY Faculty

Rich, bitter-y and fibrous in texture, this millet is grown in abundantly across india but often loses out owing to the wheat fixation that runs in our country. Being good in protein, iron and copper, this gluten free grain has been known to play a crucial role in cellular function and repair. The rich quantity of potassium and phosphorus helps lower cholesterol and manage high blood pressure. Most importantly, the grain is incredible rich in fibre and hence should be part of your daily diet.

 

Jowar roti recipe:

Ingredients:

  • 1 cup jowar flour/ sorghum flour/ jolada hittu
  • ¾ cup hot water or as required to knead the dough
  • ½ cup jowar flour / sorghum flour/ jolada hittu for dusting

 

Method:

  • Firstly, in a large mixing bowl or kadhai take jowar flour and make a well in the centre
  • Furthermore, add ¾ cup hot water and knead to smooth dough
  • Take a small ball sized dough and make a ball out of it
  • Further, pat and flatten with the help of palm and finger.
  • Also dust the work station with little jowar flour to prevent roti from sticking while patting
  • Now pat gently with one hand and the other side to get round shape
  • Make sure to dust with jowar flour if required
  • Further, with both hands pat as thin as possible
  • Also dust off excess flour from the roti
  • Put the flattened dough onto the hot tawa
  • Spread water over the roti with help of hand or wet cloth removing excess flour
  • Wait until the water evaporates then flip it to the other side
  • Press gently and cook both sides
  • Serve warm with dal and sabzi for a complete balanced meal

 

Cinnamon Quinoa Breakfast bowl

Blog By : Vaishali khanna – BFY Faculty

Cinnamon Quinoa Breakfast bowl

  • Rinse and drain about 0.5 cup quinoa
  • Place it in a saucepan and add 1.5 cups milk(Can be almond milk, coconut milk or soy milk), 0.5 inch cinnamon stick and 1-2 drops of vanilla essence
  • Bring it to a high simmer, cover and reduce heat to a low simmer for 15 minutes
  • After 15 minutes, remove the pan from the heat and let the quinoa sit for 5 more minutes or until the milk is absorbed and the quinoa is cooked
  • Taste and add grated jaggery about 1 tsp
  • Scoop the quinoa into two bowls and top with toastd almonds/ toasted coconut or fruit like chopped apple.
  • Serve warm

 

Zeven-A Multi-Dimensional Brand

Blog by : Kirti Bhardwaj

To receive omni channel way to deal with achieve clients

Helped to establish by Hemchandra Javeri and Mahesh Bhupathi with a seed speculation of $5 million, Zeven has been intended for the Indian climate and territory, keeping in minds the Indian body structure and socio-social factors around seeking after a game.

ZEVEN is a multi-dimensional brand focused on changing games in India by making dynamic game an essential piece of your life. Inhale, Eat, Sleep, play. Zeven is an upset, releasing your potential. The Zeven Chakri remains for the soul of game, continually moving, honing and performing. Power inside that shows comes about unobtrusively outside. Zeven gives India a games mark made for Indians. The Chakri is our image, speaking to vitality, widespread movement, control, speed and achievement.

Their fantasy is for each Indian to “go out there and play”! For us at Zeven, your age, sex, wage or area doesn’t make a difference. All we require is your want and responsibility regarding playing the diversion. Numerous games are played crosswise over India and we long for catalyzing distinctive individuals to play them; hockey, cricket, football, badminton, tennis, kabaddi and some more.

It took the organization over a time of shopper research and testing items with sportspersons and general purchasers previously the formal dispatch of Zeven in February. Zeven stock is additionally accessible on Amazon, Flipkart and Snapdeal. Gotten some information about plans to raise more capital, Javeri, without uncovering the sum, stated, “We have officially raised Series a subsidizing from a HNI who wishes to stay mysterious.” Created with a mission to change dons in India by making dynamic game a fundamental piece of Indian life, Javeri trusts that sometime a billion Indians will take to some type of game. Zeven has started the procedure with the dispatch of a group of dynamic sportspersons on its entryway which has gathered 2.25 lakh fans.

Zeven trusts a game acquires extraordinary qualities you, values they at Zeven live for. Games is past marvelousness or cash. Train, responsibility, enthusiasm, vitality are values extraordinary sportspersons have.

Made, oversaw, upheld by a group of famous sportspersons and fruitful pioneers from the matter of game, we are resolved to enable you to discover the delight of genuine game. The world’s best for India. Zeven ventures in with items that are an ideal fit for Indians in fit, size and solace at 33% or a large portion of the cost offered by the best four worldwide brands.

Nutritional Counseling

Blog By- Vaishali Khanna – BFY Faculty

What is Nutritional Counseling?

Nutritional counseling is a type of assessment made which analyzes various health needs in regard to diet and exercise. A nutritional counselor helps people to set achievable health goals and teaches various ways of maintaining these goals throughout their lifetime.

Nutrition is an important part of a healthy lifestyle. Without proper nutrition, one does not have enough energy to make it through the day. Also, health declines without proper nutrition, making one more susceptible to illness and disease.

During the assessment, the counselor provides information based on a person’s current status, helping to improve overall health.

Many nutritional counselors recommend fitness programs and nutritional supplements. By seeing a nutritional counselor instead of looking and testing out various products, time is saved. Through nutritional counseling, basic health needs are met and specialized information is given to fit each person’s everyday lifestyle.

Benefit From Nutritional Counseling?

A Healthier Lifestyle

Nutrition is an important part of a healthy lifestyle. Without proper nutrition, you don’t have enough energy to make it through the day. Also, your health can decline without proper nutrition, making you more susceptible to illness and disease. It is a known fact that a lot of diseases today are caused by an unhealthy diet.  Whether it is because the quantity of fat and calories leads to obesity, the lack of nutrients needed for a strong and healthy immune system, or the amount of chemicals and trans fats that are included in processed foods, unhealthy eating can lead to major health problems. Nutrition counseling is usually offered at eating disorder treatment clinics, but many health and fitness centers also offer this valuable service.

Getting Fit More Quickly

Many nutrition counselors recommend fitness programs and nutritional supplements. By seeing a nutritional counselor instead of looking and testing out various products and fitness routines on your own, time is saved. Through nutritional counseling, basic health needs are met and specialized information is given to fit your individual and personal lifestyle.  If you need help learning about nutrition, Huntington area services can help you get started!

Nutritious & Delicious Foods

Eating foods rich in nutrition doesn’t mean eating lettuce and cottage cheese for the rest of your life!  Salmon, chicken breasts, natural peanut butter, eggs, whole grain pasta, brown rice, and of course, all kinds of fruits and vegetables – these are all wonderful sources of great nutrition and they are all super delicious!

Nutrition Counseling Goes Deep

Nutritional counseling aims to get to the root cause of health concerns, rather than just tackling the symptoms.  Once you get it all figured out with the help of a counselor, you will look and feel better, your energy level will increase, you will be able to control your weight,  and you will no longer feel the need to try the latest fad diet.  In addition, your mood will be elevated due to your increased energy level, and you will have improved your concentration and memory.  One more thing – you will find that you get fewer colds and infections!

Additional Benefits

Learning about and practicing good nutrition can also help improve such conditions as tiredness and fatigue, mood swings, weight problems, skin conditions, digestion problems, arthritis, menopause, high blood pressure, and migraines and headaches.

Stuffed Colorful Idli

Blog by – Vaishali Khanna – BFY Faculty

Ingredients:

Idli Batter

 

  • 1/2 cup Rawa
  • 3 cups soaked and cooked rice
  • 1 cup soaked urad dal
  • 2 tsp salt
Vegetable Stuffing
  • 4 mashed boiled potatoes
  • 1/2 cup chopped mixed vegetables
  • chopped onion 1
  • 1 tsp garam masala
  • Chilli powderSalt to taste 1 tsp
  • 1 tbsp Chopped Coriander
  • 2 tsp Oil
  • Oil for greasing

Method For the Idli Batter

  1. Blend the urad dal in a mixer and add water little by little to a smooth paste and keep aside.
  2. Then blend the rice and rawa to smooth paste and add it to the urad dal and mix well.
  3. add salt ,mix well and keep aside to ferment for 8 to 10 hours.

Vegetable Stuffing

  1. Heat 2 tsp oil in pan and add the onions and saute well.
  2. Add salt and chilli powder, mixed boiled veggies and potato and mix well.And add garam masala, mix well and cook for 2 mins.
  3. Add the coriander and remove from the flame.

How to proceed

  1. In a cooker add water and let it boil.
  2. Grease the idli moulds and keep aside.
  3. Pour 1/2 ladle of batter.
  4. Keep the stuffing inside and pour another 1/2 ladle full of batter.
  5. Close the steamer and steam for 8-10 minutes or till cooked.
  6. Pack warm.

Serve hot idli with coconut Chutney and Sambhar.

Wanna Be a Blogger?

Keep Visiting : BFY Blogs

Reading Label of a Daily food item : BREAD

Blog By – Vaishali Khanna – BFY Faculty

Buy the best Bread

 

To be Read 1: Go for 100%

Just “whole wheat” doesn’t cut it. Neither does “made with whole grain,” Look for labels that say “100% whole wheat” or “100% whole grain,” and don’t settle for anything less. If it’s 100% whole wheat, the first ingredient listed in the ingredient label will be whole-wheat flour or 100% whole-wheat flour.

You want whole grains because they’re naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins,antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart diseasestrokediabetesobesity, and some cancers.

 

To be Read 2: Watch the Sodium.

Most bread products come with a dose of sodium, which is added to help control the yeast activity and for flavor. If you eat three servings of whole grain bread a day, and each slice has about 200 milligrams of sodium, that contributes 600 milligrams to your daily sodium total. It may not sound like much, but it represents one-third of your limit if you’re trying to stay within 1,800 milligrams a day.

The good news is that there are plenty of breads with 200 milligrams or less of sodium per slice.

 

To be  Read 3: Serving Size

When comparing bread products, look carefully at the serving size on the label. Some bread slices are much larger than others.

 

Few available bread labels in market :-

To be Read 4. Diet Isn’t Always Better.

There are several brands of bread that are promoted as being lower in calories. They usually have the word “light” in the name or on the packaging. Often, “light” bread means a smaller serving size and a product that is pumped with some extra fiber.

Wanna be a Blogger ?

Osteoporosis – Exercise

Blog By- Dr Rohit Bahuguna – BFY Faculty

Exercise can help build strong bones and slow down bone loss & will benefit bones no matter at what age you start.For maximum benefit one should exercise regularly Combine low impact strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine

Weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine.

Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but because such exercises has low impact, they’re not as helpful for improving bone health as weight-bearing exercises are.

Exercising regularly in childhood and adolescence can ensure that you will reach peak bone density.

Need to participate in weight bearing exercise. For example, walking, dancing, jogging, stair climbing, racquet sports and hiking.

PREVENTION

  • Do not over do or over stress during exercising.
  • Do not sit in front of computer or TV for longer time
  • Stabilize/support the joints e.g. OA knee while doing exercise
  • Do not hold bad postures during exercises as it may lead to further complications
  • Maintain a proper posture while sitting, standing or doing any activity
  • Do not walk or run on uneven surfaces
  • Do not lift heavy objects
  • Take little breaks while exercising
  • Avoid sudden sit ups or any exercise that bends your back excessively
  • Do not do high impact exercises
  • Avoid twisting activities

STRECHING EXERCISE

  • Triceps stretch

  • Back and shoulder stretch

  • Chest stretch

  • Calf stretch

  • Hams stretch

  • Quards stretch

STRENGTHNING EXERCISE

  • Shoulders

  • Shouder blades strengthening

  • Biceps

  • Triceps

  • Quadriceps

  • Hamstring

  • Hip flexors

  • Hip extensor

  • Hip abductor

  • Pelvic tilt

YOGIC MANAGEMENT OF OSTEOPOROSIS

  • Ardha matsyendrasana

  • Ushtrasana

  • Parvatasana-variation

  • Supta pawanmuktasana

 

  • Supta Udarakarshana

  • Bhujangasana

  • Chaturanga dandasana

  • Tadasana

  • Utkatasana

  • Virabhadrasana-2

  • Ek pada pranamasana

Check on your calcium levels ,do exercises regularly and conquer osteoporosis.

Pre and post workout nutrition

Blog By – Dr.Rohit Bahuguna – BFY Faculty

The PRE and POST workout meals  play a key role in the effectiveness of  workouts.

  • What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
  • What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

PRE Workout Nutrition

It is the last meal you eat before your workout.

In certain cases and in certain situations, this PRE workout meal may carry over into something of a during-workout meal (only if needed, definitely not required).

For this reason, these meals typically get lumped together into what many people commonly refer as the “Energy Phase” portion of your around-workout-nutrition.

The Purpose Of Your PRE Workout Meal.

It plays the largest role in supplying your body with everything it will need to ensure optimal performance during your workout.

And, in the cases where a during-workout meal is being used (either in place of the PRE workout meal or in conjunction with it), its purpose is exactly the same.

The primary goal of the PRE workout meal is to accomplish the following:

  • Reduce muscle glycogen depletion.
  • Reduce muscle protein breakdown.
  • Reduce post workout cortisol levels.

How To Do It

To make all of the above happen successfully, your body needs 2 things:

  1. Carbs
  2. Protein

What this means is, your biggest goal with your PRE workout meal is to consume a significant amount of both carbs and protein in some form sometime before (or if needed, during) your workout.

Option A: 60-90 minutes pre-workout, have a solid, balanced meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

Adding fat at this point is fine, use your discretion as long as it fits into your macronutrient goals. Note that this meal is skipped if you train first thing in the morning.

Option B: 30-0 minutes pre-workout – (and/or sipped throughout the workout), have a liquid or easily digested meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra pre-workout meal either immediately prior to, or sipped during training. Keep the fats here incidental and not added if you’re prone to gastric distress during training.

My PRE workout meal takes place 1-2 hours before my workout and consists of a normal solid food meal containing a good amount of protein (example foods include chicken, fish, beef, egg whites, etc.), and a good amount of carbs (example foods include brown rice, oatmeal, or any lower glycemic source).

Try to use just protein and carbs coming from normal foods 1-2 hours before working out.

POST Workout Nutrition

Your POST workout meal is the first meal you eat after your workout.

While the PRE (and/or during) workout nutrition phase is commonly referred to as the “Energy Phase,” this POST workout portion of your around-workout-nutrition is commonly referred to as the “Anabolic Phase.”

The Purpose of Post Workout Nutrition

It is also known as “anabolic phase” , as anabolism refers to the “building” (or even “rebuilding”) of something.

It is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout.

Specifically, the goal of the POST workout meal is to accomplish the following:

  • Replenish muscle glycogen that was depleted during your workout.
  • Reduce muscle protein breakdown caused by exercise.
  • Increase muscle protein synthesis.
  • Reduce muscle soreness and fatigue.
  • Greatly enhance overall recovery.
  • Reduce cortisol levels.

How To Do It

To make all of the above happen successfully, your body once again needs 2 things:

  1. Carbs
  2. Protein

It is  the same 2 things your body benefits from before your workout are the same 2 things your body benefits from after your workout.

So, your primary goal with your POST workout meal is to consume a significant amount of both carbs and protein in some form soon after your workout.

It should be taken as soon as possible, because, after your workout, your body is absolutely primed and ready to accept protein and carbs so it can immediately begin putting these nutrients to good use doing all of the awesome things you want it to be doing (such as the stuff on that list above). it’s most often recommended to consume your post workout meal as soon after your workout as you can.

This meal should ideally be eaten within the first 60 minutes after your workout. Or better yet, within the first 30 minutes after your workout.So, your biggest goal with your POST workout meal is to consume a nice amount of both protein and carbs sometime within the first 30 minutes after your workout.

Within 30 minutes post-workout, have either a liquid or solid meal containing…

 Protein = 0.25g per pound of your target body weight.
Carbs = 0.25-0.5g per pound of your target body weight.

Amount of fat here doesn’t matter as long as your daily target is hit.

If you want to get the most out of your workouts, despite your chosen mode of exercise—whether it’s a grueling Cross Fit workout, an intense spin class, or a brisk run in the mountains—you must take your pre-exercise and post-exercise nutrition seriously to provide the muscle with the raw materials it needs.

Since all intense forms of exercise use carbohydrates for energy, maintaining adequate carbohydrate stores in muscle makes good sense. Having 1-2 meals under your belt before training will give you more energy and a more effective workout. These meals should contain 30-45 grams of complex carbs for men and 20-30 grams for women. These carbs could consist of vegetables, sweet potatoes, beans, or whole grains, or dark berries.

Protein is vital to health, in particular, your intake around exercise , when protein will help you.

for more keep visiting : BFY Blogs

also visit : BFY sports and fitness

                     Shop at BFY

ukactive chief backs ‘healthy towns’ strategy

Blog by: Suryakant Tripathi

Under proposals, those who meet weekly activity targets could be offered discount gym memberships, savings on weekly supermarket shopping and sports gear, or free cinema tickets. Plans would also see housing developers offering free bikes with new homes, while streets could feature public gyms, adventure areas, and sprint tracks.

NHS England’s Healthy New Towns program, which was launched in March 2016, looks at how health and well-being can be placed at the heart of urban design and planning. The aim is to reduce pressure on the NHS by radically rethinking how people live.

The vision moved a step closer after NHS officials examined schemes, with Citiesmode, a London-based city planning consultancy, winning a design competition for Halton Lea in Cheshire. “Halton Connected” includes an urban obstacle course, connecting public gym equipment and sprinting tracks marked out on safe pavements.

“If there’s to be a much-needed wave of housebuilding across England, let’s ‘design-in’ health from the start,” Simon Stevens, NHS England chief executive, told the Daily Telegraph:

Backing such ideas, ukactive urged the Government to “rip up the rulebook for town planning” and “embrace innovative solutions to get people back on their feet”.

ukactive chief executive Steven Ward said that incentivized gym memberships could provide a creative method to encourage people to be active, adding that “incentivization has worked in supermarkets to make us buy more food so why shouldn’t it work for getting people more active?”

Ward said there were opportunities for gyms and leisure centers to help make “physical activity the beating heart of Britain’s healthy towns”. He called for a £1bn (US$1.3bn, €1.1bn) investment in Britain’s leisure facilities to create wellness hubs as the focal point of these new healthy towns – harnessing the physical activity sector as a new preventative frontline for the NHS.

The final Halton Lea plan and delivery strategy are due to be announced in January 2018.

As part of the consultation, a group of 11-16 year-olds will discuss the barriers they face to being more physically active with Dr. Dai Lloyd AM,

Know more about us at http://www.bfysportsnfitness.com 

BFY provides training for Personal Trainers and courses in Sports nutrition and Diet in cities like Mumbai, Delhi, Kolkata, Ahmedabad, Hyderabad, Chennai, Bangalore, Pune, Dehradun, Jaipur, Lucknow, Gurgaon.

BFY also provides Placements Services in India.