Harshitha

What are the side effects of millets?

There are numerous millets’ benefits and that’s why Millet grain is gaining a lot of popularity amongst all the health and diet conscious people. The majority of the youngsters are also realizing the advantages of millets, the benefits of millets. But they do not know millets side effects? We assume not! Let’s get into the millets side effects and tips to avoid them.

Eating smart is the need of the hour.
Maintaining weight is the need of the hour.
Staying healthy is the need of the hour

There are many people out there who are just hoarding up this super grain without knowing its benefits or side-effects. However, that is not the right way to go about a millet diet plan for weight loss or just consuming millets in general. 

Here we shall study some millets side effects — how it benefits us and how the overdose can harm us? 

What are the benefits of consuming Millets?

• The planted seeds are ready in a brief timeframe of 70 – 120 days. 

• Effortlessly cultivated unlike rice and wheat that require numerous sources in terms of soil ripeness and water, millets can be effectively filled in dry locales with the least amount of sources. 

• It has a brilliant source of nutrition as compared to other cereals and grains.  

• It has an excellent cultivation framework and is cultivated throughout the year. Although it is sown during the monsoon season, it is cultivated throughout the year without any water harvest.

What are the different types of millets?

It is not known to many that millet is a collective name for several major and minor small grains. These are small grained cereals that are highly in demand owing to its benefits. Here are some names that come under millets in large. 

• Jawar
• Bajra
• Ragi 
• Foxtail millets
• Quinoa 
• Barnyard millets
• Little millets and
• Kodo millets

What are the side effects of millets?

Little do many know about millets side effects. So, here we go!

1. You cannot completely switch over to millets 

Completely switching your diet to millets is not a good idea. Although this cereal requires less water for cultivation, it cannot completely replace either rice or wheat. Also, you should never depend entirely on a particular cereal, whole wheat can be considered an exception.

You should always include varieties of grains in your diet depending on your health, in order to consume a balanced diet. 

2. Oxalates in millets 

Millets particularly pearl millet are high in oxalates. This can lead to kidney stones. The correct cooking technique should be followed to keep this issue away. Many cooking tutorials show the exact ways to cook the millets properly for consumption. 

3. Enzymes and Phytic Acid 

Millets contain certain catalyst inhibitors and phytic acid. Phytic acid goes about as a fastener that ties significant minerals and does not permit the body to assimilate the supplements and minerals. Phytic acids are considered as supplements. The correct cooking technique is an unquestionable requirement to beat this issue. 

4. Blockages

As millets are high in fiber, overutilization may prompt stomach hurt, swelling, and obstruction. Thus, creating blockages in your body system. Therefore, it is vital to consume the right quantity.

5. Goitrogens in millet 

Goitrogens are substances that stifle thyroid action and can prompt goiter. Also, goitrogens in millets block iodine assimilation which causes thyroid. Studies have shown that individuals who consume only millets as their staple diet, can suffer from either thyroid or kidney stones. Thus, to avoid such situations, it is highly recommended to include other grains as well in your daily diet. 

6. Deficiency of iodine 

Consuming millets daily and in large doses can lead to a deficiency of iodine. This is not healthy for your body or for your health. Deficiency of iodine leads to severe health issues like anxiety, enlarged glands, thyroid and kidney stones. Not many are aware of these millets side effects. 

Millets diet plan for weight loss 

The majority of the people who are becoming health conscious are lately learning about small grains like millets, their nutritional value, and health benefits. Since the health benefits, possessed by millets surpass a handful of millets side effects consuming millets daily but in limited quantities is a great source of nutrition. The introduction to a millet diet plan for weight loss will help you understand the benefits of millets in your diet.

Here is how you can incorporate millets into your healthy diet plan:

• Since millets help in better digestion, it is recommended to consume in small quantities on a daily basis. You can incorporate millets in your salad, which is considered one of the best ways to consume them.
• Millets are basically small grains that can be used as a roasted snack during tea time. You can simply roast a handful of millet grains and sprinkle some salt and pepper on it. There you go with your millet snacks!
• You can include millets in your breakfast by adding them to your sandwich spread along with other veggies. This sandwich will be light to eat and extremely full of healthy nutrients. 

Conclusion – 

Just like other healthy cereals, the balance should be maintained in the event of millets as well. Consuming them 3-4 times each week is protected to devour millets while millets like Ragi and Jowar can be consumed every day.

Overall, an adult should consume 30 – 40 grams of millets each day. See that the amount of millet you are consuming doesn’t surpass the recommended level. Make sure to keep yourself hydrated all along while burning-through millets as the fiber assimilate an excess of water from the body and can make your body dry from the inside.

Pranayama And Yoga To Beat The Heat This Summer:

Summers make us sluggish and fitness or working out take a back seat during summer. Maintaining a gyming and workout routine every day is just hard. For people who are interested in workouts, some Summer Workout Plan does the work. Nonetheless, yoga is a simple and effective way of keeping fit, I strongly recommend you give it a try. The following summer yoga and pranayama helps you keep your cool.

Seetkari Pranayama | Sheetali Pranayama | Cooling Summer Yoga:

Seetkari pranayama or sheetali pranayama induces a very cooling effect on the body and naturally lowers the body temperature and is ideal for the summer season, the cooling summer yoga. Since this breathing technique in this pranayama can lower the body’s temperature, one should not be practice sheetali pranayama in the winter season.

Seetkari Pranayama Steps:

1. Sit in a comfortable cross-legged position, with the spine straight. Soften the facial muscles and relax the shoulders.
2. Gently clench the lower and upper teeth together and separate the lips as much as you can and it feels comfortable, keeping the jaw relaxed and the teeth exposed to air.
3. Inhale; the breath from the gaps of the teeth and focus on the hissing sound of the breathe as it moves in. Close the mouth and exhale; from both the nostrils.
4. Repeat breathing the same way for 10 20 breaths and then relax and breathe naturally.

Repeat the same for two to three rounds. Then relax.

Balasana / Child Pose:

This summer yoga pose is a very healing pose for the body and mind. It calms the mind and the focus shift into the breath. It releases tension from the spine and the hips. This pose releases all the tension and fatigue the heat of the summer season brings.

Balasana Steps:

1. Come on the knees and join the big toes, thighs, and knees together.
2. Place the palms on the floor and separate the knees as wide as you can making sure that it is comfortable for you. (Place a bolster between the knees, if your hips don’t touch the ankle and a blanket under the feet if you feel uncomfortable.)
3. Inhale; raise the arms up extending the spine.
4. Exhale; come forward and rest the torso on the floor between the knees, make a pillow with the palms and rest the forehead on the palms. (If the torso does not rest on the floor take a bolster and place it in the middle and rest the torso on it.)
5. Breathing deeply for 1 to 2 minutes. Remember to stay in still and avoid movement while you hold the pose.
6. Inhale; raise the arms up and as you exhale lower the arms and release the pose.

This is very important as there is no force, striving or pushing while you are in the pose as we working on just being present to just where you are in the moment.

Simhasana (Lion Pose):

This pose relieves tension from the face and the chest. It works on releasing the entire stress out of the body and relaxes the mind.

Simhasana Steps:

1. Sit in a cross-legged comfortable position and focus on the breath. Relax the shoulders and the facial muscles.
2. Keep the palms on the thighs facing the ceiling and the index finger gently touching the thumb ie chin mudra.
3. Focus on the breathe and relax.
4. Inhale; deeply through the nostrils, open the mouth as wide you can and stretch the tongue out and exhale from the mouth making a loud sound of HA or roar like a lion.
5. Close the mouth and shift the gaze or focus the eyes between the eyebrows.

Repeat the same for two more times and then relax in child pose.

How To Cool Eyes This Summer:

The eyes are the most noticed part of our body and the most expressive too. While the sun shines bright and hard, it feels uneasy about opening your eyes. While the heat is ready to bite, here are some quick, easy and amazing home tips to cool your eyes. Some yoga for eyes and eye exercises can be the best practice to maintain eye health and the yoga and exercises best practiced synchronizing with your breath.

Summer is at the peak which means more sunshine but unfortunately more heat as well. The moment you step out in the sun your eyes feel crinkled and the heat pinches them a bit more. Air conditioners and coolers are on full swing to beat the heat. But, you’ve got to do a lot to stay healthy while the sun conspires to drain you during the day.

Cold Spoon:

Keep two spoons in the freezer overnight. Dab the backsides on your eyes the next day. It improves blood circulation.

Green tea bags:

Soak the tea bags in cold water and keep it on your eyes for 15-20 minutes. The tannins in the tea will reduce inflammation and keep your eyes bright and healthy.

Rosewater:

Soak cotton swabs in rose water and leave it on your eyes for 15-20 minutes. It reduces burning and inflammation in your eyes.

Coldwater:

Splashing cold water in your eyes gently can relieve stress and burning sensation especially when the climate is hot.

Cucumber slices:

Cucumbers are filled with water. Fresh slices of cucumber on your eyes just for 15-20 minutes has a hydrating and cooling effect on the skin. Cucumber also prevents dark circles.

Aloe vera gel eye packs:

A simple plant with benefits innumerable, aloe vera can help you soothe your eyes. You can either have an aloe gel eye pack or simply smear some aloe vera gel on your eyes and leave it for 15 minutes. Wash it off with cold water and you’re ready to take on the day!

Tomato:

A juicy little fruit that’s used in almost every Indian curry, tomato, is a great source of antioxidants and works wonders when it comes to skin and eye care. Take a small tomato and slice it into two. Place both the slices on your eyes and let it rest for 15 minutes. Another way to use tomato is to puree it and apply it under your eyes.

Fruity ice cubes:

Add slices of cucumber, lemon, watermelon, mint leaves or strawberries in water and freeze. You can either use them as a cool pack for your eyes or have them popped in a drink. So, summer is just another season with some heat in bonus. You just have to find a better way to cool your eyes. So, why not try these tips and keep your eyes cool!

Summer Shape Up Guide:

It’s that time of the year where we get back to the pool or head straight to the nearest beach or prefer staying in the cool confines of our homes or offices. The weather is changing and holiday planning is right on your cards. While you gear up for the warmth of the season, you must keep a check on your health and fitness too. Summer can be exhausting but hiding from it isn’t the solution. As a result, you might plunge into binge eating with your weight shooting up and your energy to drop. Prioritize your health this summer and by doing so is watching your fitness. Here’s a summer workout plan to boost your energy levels this season and get that summer body. Read on!

Summer Diet Tips:

The first step is to consume the right food, the right quantity, and follow a healthy lifestyle as a whole. There are certain foods that reduce body heat to help you keep your cool. Also, make sure you do the following:

• Load your food with fibers.
• Lay-off unhealthy snacks, especially if they are salty. They make you feel hungrier, and you’ll end up loading yourself with problems.
• Water your body with fluids and plenty of water.
• Keep it small. While you can have your cheat days, mind the portion size.
• A mindful workout is what you must be conscious about, especially when it comes to strength training.
• Add probiotic food to your diet and help your gut stay happy.
• Detox the healthy way with salads, soups, and smoothies.

Summer Workout Hacks:

The summer workout plan has to be light & simple, the key to effective workouts during summer. A thirty-minute workout plan can give you a strong, toned body. Better yet, if you are not a gym enthusiast, take a dip in the pool, do some cardio or even go on a hike. There are endless ways to stay active. Here are some quick and effective workouts for you this summer.

1. Yoga and pranayama:

If you like your exercise routine to be calm and refreshing, yoga and pranayama are the best. Here’s summer yoga, a complete body workout, and relaxation together are all you get.

2. Take the stairs:

While walking is a great way to keep yourself fit, why not try the stairs too? Ditch the lift and take the stairs. You might feel it’s exhausting, but the results will be unbelievably healthy after a period.

3. Stretches and office exercises:

If your job keeps you stuck to the chair and glued to the screens, take short breaks, a nice walk, and try some easy seat workouts and stretches that’ll make you feel fresh.

Summertime Home Workout:

A good summer workout plan and healthy food are a great blend to a longer life. Remember, your body doesn’t know the holidays. So any form of exercise, whether it be a jog, the gym, or yoga, make sure it’s on your list of priorities. Eat fruits and hydrating veggies, consume a good amount of fiber and proteins and drink lots of water. Be summertime fine this year!

1. Roll-on the Swiss Ball:

12 to 15 repetitions will workout your shoulders, back, and legs. Put your forearms on the Swiss ball, elevate your torso with your legs straight and your feet apart. Roll your elbows away from your body and bring them back in.

2. Planks:

Planks are an amazing choice for core strengthening. Start with 15 seconds and gradually increase your time. It’s best if you can go up to 3 minutes.

3. Tricep Dips:

20 repetitions of tricep dips strengthen your triceps and shoulders. On a mat, place your palms on the ground and fingertips facing your feet. Your toes facing forward and dip slowly, as low as you can go without your butt touching the mat. Shoulders must be away from the ears and your hips up for an optimal range of motion.

4. Contralateral Superman:

12-15 repetitions of contralateral superman will work on your neck, biceps, triceps, shoulders, back, hamstrings, inner and outer thighs. Raise your right arm and left leg until they’re parallel to the ground, keeping your core tight. Hold for a count and return to the starting position. The same goes for the left arm and right leg.

5. The Push Roll:

6 to 10 repetitions keeping your core tight and your body straight, a push up with your legs on the Swiss ball. It works on your chest, shoulders, triceps, core, and hip flexors.

6. Jumping Jacks:

This is a simple jump with coordination of arms and legs. Jump up and widen your legs with your arms going up sideways to get that clap and back. 2 sets of 20-40 jumps should raise your heart rate just right, and you’re ready to take on the day.