Dealing With Exam Stress With Healthy Snacks

Snacking is one of the most sought after habits engaged in by students to give vent to their stress levels during periods of exam preparation. But, students often make the mistake of choosing the wrong kinds of foods to snack on during such periods. The snacks which they usually choose are fatty and rich in sugar & additives which is usually harmful to health. Ensuring that they choose their snacks wisely is important. Fat-free snacks can well satisfy their urge to snack during such times, without harming their health.

How Stress is Killing Your Health

Studies have shown that subjecting the body to prolonged periods of stress results in the release of cortisol hormone which is an appetite enhancer. So cortisol impels to binge more that too on sugar & fat-rich foods. Consuming sugar-rich foods tend to give a sense of relief from the stressful situation we are facing since it inhibits the activity in that part of the brain where stress and pain are processed. Hence, facing stressful situations tends to act as the trigger for binging on these calorie-dense foods to gain that sense of temporary relief. However, stressful snacking can play havoc for our health in the long run since it can cause weight gain.

Dealing Stress With Healthy Snacking Options

Fat-free snacks can act as a great substitute for harmful comfort foods. We need to make conscious food choices, especially when preparing for exams since this is the time when food, sleep, and health takes the backseat. But, what can happen is choices made during such times can tend to develop into habits.

Fat-free snacks are foods that have minimum artificial fats & additives which are naturally harmful to health. Fat-free snacks need not be store-bought, they can also be simple home foods such as fruits or puffed rice snacks. However, they can also be other yummy snack options such as protein or energy bars, baked banana or potato or tapioca chips, roasted peanuts or chana, or roasted oilseeds which all contain good fats.

Nutrition bars containing these seeds such as sunflower seeds, flaxseeds or chia seeds can also be one of the many wholesome fat-free snacks.

Where To  Choose Such Healthy Snacks From?

Don’t worry, we’ve got it covered for you at Activ8me

 Explore through a variety of protein chips from our store https://shop.activ8me.fitness/search?q=protein+chips&type=product

 Explore through a variety of protein bars from our store https://shop.activ8me.fitness/collections/protein-nutrition-bars

Explore through a variety of nuts from our store https://shop.activ8me.fitness/collections/nuts-seeds-trail-mixes

 

Good Luck For The Exams 😉

Zaid Zafar

Author

What Does The Nutrition Label Say About Your Food?

Understanding food labels is not as difficult as decoding the Da Vinci Code. It’s a much simpler affair but one can get lost in the amount of literature printed on product packages. When everybody is pressed on time and you have a huge list of grocery shopping, it is difficult to understand what the food labels mean. So what do you do?

 

1. Ingredients

All ingredients in a food product must be listed on the label in order from largest to smallest by weight. You can use this to spot foods that might be high in saturated fat, added salt or added sugars because these ingredients are listed in the top three. Also look out for other words on the ingredients list that flag ingredients high in saturated fat, added salt or added sugars.


2. Serving Size

The serving size is at the top of the Nutrition Facts table. All the information in the Nutrition Facts table is based on this amount. Compare this to the amount of food you actually eat. For example, if the serving size listed is 1 cup but you ate 2 cups you need to double all the amounts listed.


3. Calories

The amount of calories is based on the serving size. If you usually have more than the serving size, your intake of calories will be higher than what is listed. If you eat less than the serving size, your intake will be lower.


4. Percentage daily value (% DV)

The percent daily value (% DV) shows you if a food has a little or a lot of a nutrient.

->5% DV or less is a little of a nutrient

->15% DV or more is a lot of a nutrient

The % DV is meant to act as a benchmark to determine if that food is high or low in a certain nutrient.You can use it to compare the nutrient content of different foods.


5. Get Enough Vitamins, Minerals, and Fiber

Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia. Choose foods having less of saturated fats, excess sodium or added sugar.


Bottom line

The information on the food label is to help people make informed decisions about the foods they eat. Use this information in combination with Activ8me Products to make informed choices on healthy eating.

Zaid Zafar

Author

Healthy Raksha Bandhan Gifting – Bestow Health And Happiness!

 “Sisters share the scent and smells… the feel of a common childhood”

Raksha Bandhan is around the corner and people are busy buying the perfect gifts for their siblings. While there are many Rakhi gifting options available now, coming up with a unique gift idea every year is not an easy task. And, in this era in which health and fitness are being focused on, what could be a more perfect gift than a healthy one!

Exploring different wellness practices isn’t just a trend—it’s a lifestyle. And since wellness can take so many forms, there’s no shortage of healthy gift ideas out there to speak to the wellness-obsessed person in your life. These gifts will help bring some much-needed balance to the upcoming festive season, making it easier for your loved ones to put themselves—and their well-being—first. Here we list some healthy gifting ideas for sisters and brothers this Raksha Bandhan.

1.Healthy Chocolates And Assorted Cookies

 

 Healthy chocolates and assorted cookies are one of the best gifting options this Raksha Bandhan. These sweet products are low in sugar and packed with multi-nutrient values. This is a perfect gifting option if she loves indulging in chocolates and sweets. It is convenient, healthy and delicious for an occasion like Raksha Bandhan.

Buy from a wide assortment of healthy chocolates and cookies at Activ8me Online Store.

2.Organic Teas With Detox Features

 

 Teatox is the new healthy trend in India, drinking teas infused with diuretics, laxatives and stimulants are good for health. It helps to reduce inflate, boost your energy and strengthen your immune system. It is one of the best morning detoxes to lose weight. Every sister wants to have a celebrity inspired body, a gift like this on Raksha Bandhan is surely going to make her happy.

Explore from an enormous range of organic tea at Activ8me Online Store.

3. Super Foods Combo

 

Nuts & dry fruits are Nature’s own calorie-packed nutritional punches, due to their containing various essential fats & sugars. Nuts are appetizing for their healthy fat component, whereas dried fruits are desirable for their sweetness from natural fruit sugars. Why not combine them with another superfood, Seeds!

Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants.

Make a combo to get the best of both worlds. Explore from a wide variety of Nuts and Seeds to gift it to your siblings this Raksha Bandhan.

 

4. Gluten-Free Combo

 

The gluten-free diet has now become part of a healthy lifestyle for many. Gluten-free diet along with a low carbohydrates meal, consuming more vegetables and fruit is thought to help people lose weight. Some people may be sensitive to gluten but don’t have the outright celiac disease. These people may feel better on a diet with less gluten.

Your sister or your gym freak brother would really love to have a variety of snacks which are gluten-free. Without further ado, order from us a 15 gluten-free snack-combo and make your loved ones feel special in this festive season.

5. Nutritious Gift Hampers

 

Pamper your loved one with a hand-selected gift hamper to nourish their health and their fitness goals. You can choose from a wide variety of Nutrition Bars, Protein Chips, Nut & Seeds, Premium Teas, and other Nutritious Beverages. We also have ready-to-deliver combo kits to choose from.

Customize the hamper for your siblings, pick the stuff you want from our collection at Activ8me Online Store.

Gift health to your sibling this Rakshabandhan, for this, is a gift that will stay with your loved ones forever. This Rakshabandhan Gift them health, gift them happiness, gift them a good life.

We wish you all a Happy Raksha Bandhan or let’s say a Healthy Raksha Bandhan!

Zaid Zafar

Author

10 Healthy Habits That Will Change Your Life Forever !

Maintaining a healthy lifestyle isn’t easy. It’s not something you figure out once and forget about. It requires an immense amount of discipline, adaptability, and patience, spread over years and years of everyday life. As you get older, maintaining your level of health and fitness gets trickier.

Things change over time, so be ready to adapt and stay consistent. These 10 habits will give you a benchmark, and hopefully, keep you fit forever.

 

1.Stick to a solid sleeping schedule

 

Don’t underestimate the importance of getting a good night’s rest. Sleep is when your body recovers — whether it’s from exercise, stress, or something else entirely. Getting a solid amount of sleep every night has been linked to higher productivity, increased ability in the gym, and higher levels of mental activity. In short, sleep is important.

2. Say No To Sugar

Sugar is linked to all kinds of negative outcomes. Your best bet is to kick the habit now and never look back. Start drinking your coffee black, your tea without any sweetener, and opt for a piece of fruit instead of having a bowl of ice cream or reaching for a Snickers. Or grab from an assortment of sugar-free snacks at Activ8me Online Store.

3. Focus More On Diet

 

Many of us struggle to control our diet, but one easy way to do so is to concentrate on the things we eat. That is, centralize your diet around a select group of foods, and only occasionally stray from your plan. Researchers suggest constructing a diet that’s vegetable-based — not necessarily vegetarian or vegan, but heavy on the greens — and not so dependent on meats, bread, and fats.

4. Cook more often

 

Ever wonder why it’s so hard to stick to a diet when you’re eating out or relying on packaged foods to get you through the day? It’s because you aren’t in control of what goes into your food. The best way to combat this healthy eating barrier is to prepare as many of your own meals as possible. Eating more home-cooked meals increase your likelihood of a higher-quality diet. You might even lose weight. The only “additives” in meals you prepare are the ones you add yourself.

5. Relieve Stress

 

You’re going to need to find a way to decompress or blow off some steam. Some like to go to play cricket or play pickup basketball or soccer. A great habit to get into is weight lifting or running to relieve stress. Other fantastic, stress-relieving habits to pick up are meditation and yoga.

6. Follow an easy morning routine

 

 

The morning — or whenever you wake up — maybe the most important part of your day. That’s why you need to develop a routine, keep it, and use it as a springboard to set you off for another round of victories. No one likes having a stressful morning routine for the school that ends up making you late. It knocks you off your game, messes with your mood… and usually results in you leaving something essential at home, right on the kitchen counter.

A morning routine can be simple — shower, eat a healthy breakfast, make your bed, and you’re off. Maybe mix in some meditation.

7. Sit less, move more

 

If your job involves sitting for 90% of your workday, you could be damaging your health without even knowing it. According to many studies, sitting too much increases your risk for a number of conditions, especially heart disease. Even if you exercise for 30 minutes every day, spending the next eight hours or more just sitting at a desk means those 30 minutes of fitness almost don’t count.

Ideally, you should get up and walk a few hundred steps at least every hour (it only takes a few minutes!).

8. Drink more water

 

 

Not drinking enough water can lead to mental and physical fatigue. Research also suggests drinking more water throughout the day can help you lose weight. Many people often confuse hunger and thirst and end up eating more than they need to because they reach for food instead of a glass of water. Water helps the nutrients to reach in every corner of our body. Water proves to be very essential for skin and drinking an adequate amount of water may enhance that glow on your face.

9. Go Outside!

 

Going outside is better for your overall health than you thought. It is noted that spending time outdoors can help improve your concentration, reduce stress and anxiety, and increase your vitamin D intake. A little fresh air, even for 15 minutes, can have a huge impact on your mood and pull you away from the stress and noise of the cramped indoors.

10. Learn to love exercise

 

Finally, you’ll need to exercise. And learn to love it. You may be a runner, lifter, swimmer, or hiker. Regardless, it’s important to develop a love for physical activity and to make it a mainstay in your life in some form or another. No matter what it is, you’ll want to get “addicted” to some kind of physical activity.

In the long run, you’ll set yourself up for success. Just teach yourself to view exercise and the rest of these habits as simple parts of your day; something you enjoy rather than a chore to be completed.

Zaid Zafar

Author

If You Eat It, That’s How You Beat It!

Who doesn’t want to munch out on the bed after a long week with some pizza and a good drink? But if you knew how much exercise was needed to burn off that slice of pizza, do you think you might change your mind and go for a salad instead? Maybe not, but you might limit yourself to one slice and one pint instead of reaching for a second or more considering a single slice and pint are going to “cost” the average male an hour and 20 minutes on the cycle.

On an average, considering an average lifestyle, men are supposed to consume 2500 Kcalories and women are supposed to consume anywhere between 1800-2000 Kcalories a day, not many of us are mindful of it. Often when we eat out or order in, we carelessly pack more calories than we should in one meal. For instance, three slices of regular pizza alone contain around 726 calories.

For a nation that is facing a double burden of obesity and malnutrition, eating the right kind of food, while keeping the calorie consumption in mind, and calculating the amount of exercise needed to keep those extra calories off is extremely important.

1. Burger

 

 

Calories in Burger: 490

 

 100 mins of a brisk walk will burn off that burger.

 60 mins of running @ 7 km/h will burn off that burger.


2.French Fries

 

 

Calories in Medium Pack Of French Fries: 450

 90 mins of a brisk walk will burn off a medium fries pack.

 50 mins of running @ 7 km/h will burn off a medium fries pack.


3. Soft Drink

 

Calories in one Can of Soft Drink: 139

 26 mins of a brisk walk will burn off that one coke can(330 ml).

 13 mins of running @ 7 km/h will burn off that one coke can(330 ml).


4. Pizza

Calories in two pizza slices: 570

 120 mins of a brisk walk will burn off two medium pizza slices.

 70 mins of running @ 7 km/h will burn off two medium pizza slices.


5. Fried Chicken

 

Calories in 3 Fried Chicken pieces: 726

 

 142 mins of a brisk walk will burn off those ‘tasty’ fried chicken pieces.

 70 mins of running @ 7 km/h will burn off those ‘tasty’ fried chicken pieces.


6.Maggie

 

Calories in one pack of maggie: 345

 62 mins of a brisk walk will burn off one packet of  ‘2 minutes maggie’.

 33 mins of running @ 7 km/h will burn off one packet of  ‘2 minutes maggie’.


7. Chocolate Bar

Calories in one small chocolate bar: 229

 42 mins of a brisk walk will burn off one small choco bar.

 22 mins of running @ 7 km/h will burn off one small choco bar.


8. Muffin

 

 

Calories in one small muffin: 265

 48 mins of a brisk walk will burn off one small muffin.

 25 mins of running @ 7 km/h will burn off one small muffin.


Keep in mind that it’s not to say that fast or “junk” food can’t be eaten occasionally, it can. However, when things are put into perspective when you realize how much exercise it takes to actually burn those foods off, it’s pretty easy to realize that junk foods carry with them a high calorie “price tag”. Unless you’re willing to spend hours of your day in the gym it’s best to limit these and other comfort foods if you’re trying to live a fit and healthy lifestyle.

Zaid Zafar

Author

This Is How You Get Back To Fitness After Cheat Days

So you make a fitness goal, chart out a schedule for workouts, get the perfect diet plan from your dietician and for a week or so, you follow it religiously. Then you have to head toa  party or work late night and slowly and steadily, you’re off the wagon. But that’s okay, you neither have to give up on your long-term goal nor do you have to beat yourself up for deviating. Instead, do the following.

1. Ditch Short-term Resolutions

Most of the fitness goals slump because they are meant to serve a short-term purpose. You want to fit perfectly in hat dress, your sister’s getting married so you want to look your best at her marriage are some of the short-term goals that backs our fitness goal. So, we follow the diet plan, make this monumental target in our heads and overestimate our ability to achieve it in a stipulated time. And in the end, only disappoint ourselves. To avoid this, we should put more efforts in building habits, which will stick longer with you.

2. Feed on Motivation

No matter how driven you are towards your goal, it’s only human nature to feel demotivated every now and then. It all starts with one trip to the mall where you see your friends hogging your beloved pizza and then you succumb to it. You think it’s one cheat day but in no time you’ll discover that you’re back to square one. But it’s okay to cheat sometimes, but when you do, know that you need to feed on some motivation, remember why you started and get back on the track.

3. Surround Yourself  With People Who Understand You

Share your goals and needs with people you care about. Tell them how much your goal means to you and they’ll act as the perfect reminder when you’re getting off the track. Along with this, when you confide in someone and people are aware of your goal, then your chances of achieving them is easily manifolded, for you know in the back of your head that you’re accountable to someone.

4. Incorporate Regular Awards

There’s no denying that big goals take a lot of time to be achieved. However, in the midst of big goals, don’t forget to celebrate the small accomplishments. We’re humans and undeniably, we need a little push here and there. These teeny tiny gifts give us the much needed push and makes us realise the worth of the bigger picture.

5. Revise Your Goals

We all know that change is the only constant. As you evolve, so should your goals. Your initial aim may be to shed off 10kgs so you can wear that dress you love but once you’ve achieved that, you may give up fitness as a whole, only to gain the weight that you’ve lost. So, it’s always advisable that you revisit your goals often and ensure that they’re big enough to keep you motivated.

All images from Unsplash

This Is Why Every B-Town Celebrity Is Practicing Pilates

You can hit the snooze button and procrastinate going to the Gym all you want, but you can’t escape from that Instagram feed that boasts of Pilates, From fitness enthusiasts to models, it seems like Pilates has looped in every single person and how. Especially when Bollywood celebrities like Aliaa Bhatt, Deepika Padukone and Sonam Kapoor practice Pilates everyday and post about their regime, it’s hard to resist practicing it yourself & get all inspired. Right?

First things first, here’s why all B-town bigwigs are going gaga over Pilates:

1.Improves Flexibility.

2. Works heavily on the core.

3.Eases back pain

4.It improves focus because while practicing it, you need to focus on your breath, body and how they move in unison.

So, here’s some star-studded inspiration for you all.

1.Aliaa Bhatt

 

2. Deepika Padukone 

3. Kriti Sanon 

https://www.instagram.com/p/BbOa237Fgoq/?taken-by=kritisanon

4. Katrina Kaif 

https://www.instagram.com/p/BfdjYsbAuCA/?taken-by=katrinakaif

5. Sonam Kapoor 

https://www.instagram.com/p/BVm5yNkFEQ2/?taken-by=sonamkapoor

 

How To Develop A Habit & Maintain It

Habits are the basis of your success – or maybe your downfall. Yet despite the importance of habits, few people know much about how they work. Habit is something we do regularly, in order to achieve long-term goals. So, whether your goal is to shed those extra kilos or you simply want to tone u those muscles, all you need to develop a habit and maintain it. Read on, for we’ve charted out the blueprint to develop a habit and how to bore the best out of it. 

1. Make A Decision

First and foremost, you need to think through your emotions and arrive at a decision based on what you want to achieve and most importantly, why. Whether you want to lose a few pounds to simply fit perfectly in that red dress or you want to learn the art of Yoga, just to attain a calmer and a happier you. All you need to do is, introspect and unearth your underlying necessity.

2. Restructure Your Environment


Once you’ve made a decision and justified it yourself with a strong enough reason, then you need to restructure your environment. It doesn’t matter how strong your willpower is, there is always enough room for you to lose your drive. So, it’s always advisable that you let go of all the temptations in your surroundings, so it’s easier for you to take continuous action on your decision.

3. Take A 30 Day Challenge


You may act upon your decision for one day or even one week, but if you really dearly want to make your decision a habit, them you need to practice it consecutively for at least a month. Always remember, “Consistency is the only way to make a habit stick”.

 

4. Create An Affirmation


There will be days when you’ll feel like giving up, when you won’t feel strong enough to wake up and work on your decision. To ace days like these, you need to make strong self affirmations like, “
I get up and get going immediately at 6:00 AM each morning!”. Repeat these words before sleeping and on most days, you’ll wake up even before 6:00 AM.

5. Reward Yourself


Each and every time you reward yourself, you appreciate yourself, which in turn, empowers you to reinforce the action. Soon you begin to associate, at an unconscious level, the pleasure of the reward with the behavior.

 

5 Health Benefits Of Yoga That Prove Why This Is A Must-Do Activity

Yoga is one of the first fitness practice that came into being. The whole process demands the practitioner to indulge both mentally and physically. It is a mixture of meditation and postures. As a result it helps your mind, body and soul to work together in sync. This Yoga Day, we would like to share the Health benefits of Yoga. Consider this as a reminder and start incorporating it in your day to day life.

Continue reading “5 Health Benefits Of Yoga That Prove Why This Is A Must-Do Activity”

5 Facts To Double Check When Looking For A Truly Healthy Protein Bar

When we’re on the go, one thing that really satiates us is a protein bar. As the name suggests, we automatically think that it has mounds of protein and is supposedly one of the healthiest snack we can munch on. But here’s the reality check – Not all Protein Bars are what they claim to be. And so we’ve made checklist that you should consider when looking for truly healthy protein bars.

Continue reading “5 Facts To Double Check When Looking For A Truly Healthy Protein Bar”