Diets with high fiber content have positive effects on coloncancer prevention, they reduce insulin and glucose levels in diabetes patients,and they help digestive processes and lower blood sugar levels. Fermentablefibers will also increase mineral and vitamin absorption from dietary sources,as well as lower cholesterol levels.
The United States National Academy of Sciences, Institute of Medicine,recommends a daily intake of 20-35 grams of dietary fiber for an average adultfor optimal results. Legumes, grains, fruits, vegetables and nuts are all richin soluble and insoluble fibers and will provide this necessary amount.
TheDane team has studied the effects of seaweed fibers on weight gain as part of adoctoral research which was presented on December 14, 2011 at the LIFEUniversity. The research was based on natural fibers known as alginates whichwere obtained from brown algae. Alginates have already been shown to have abeneficial impact on health. During animal tests, they were able to reduce fatuptake by up to 75%.
The Copenhagen study shows that this fiber has the ability to induce a feelingof fullness in the stomach and thus reduce the amount of food usually needed toachieve satiation
Abdominal obesity or belly fat which increases waist size has a strong correlation with central obesity and cardiovascular disease. Whether its love handles or paunch, everyone tries to get rid of it.
We all want to get away with simplest way to get rid of the fat around the tummy. Doing fast effective workouts can be by burning an equal amount of calories. Go for exercise 1-4 (abs set workout) for 3-4 times a week along with cardio to see fast results:
- Exercise 1, Crunches:
Lie on your back on a flat surface with your knees bent and feet flat on the ground at right angle. Fold hands behind your head. Inhale and bring your knees in towards your chest, while lifting your upper body to an angle of 30 degrees. Hold at this position for 40 seconds and while exhaling return to normal position. Repeat this exercise for 10 repetitions for 2 sets.
- Exercise 2, Air bike:
Air bike, an abdominal exercise that mimics riding a bicycle action. This exercise is performed while lying on your back, crunch up and move legs in the air as if you are riding a cycle so works out core and oblique (side of the abdominals).
Lie flat on the floor and put your hands beside your head. Now while lifting your shoulders into the crunch position, bring knees perpendicular to the floor and lower legs parallel to the floor. Now simultaneously, slowly kick forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out. Return to the original position while breathing in. Repeat for the next side. This is one repetition; perform 10-15 reps for the same.
- Exercise 3, Frog Sit-up:
This simple exercise can take care of paunch and love handles simultaneously. Lie on floor with your back and legs extended in front of you. Now bending at the knees place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other. While touching the opposite shoulder cross arms in front. Now while exhaling flattens the lower back while curling the torso upwards. Slowly exhaling come back to the starting position. Repeat for 20 times in two sets.
- Exercise 4, Boat Pose:
Lie on back on a flat surface on a mat. While inhaling raise your legs at an angle of 30 degrees and hold in this position for 30 seconds. While breathing-out return to the starting position slowly. Repeat this 8-10 times.
This pose is helps in strengthening abdomen and hip area. Also this asana is beneficial in relieving stress and improving digestion.
Do remember to manage your calories and incorporate green tea (twice a day), foods rich in monounsaturated fatty acid; MUFA (almonds, fish or flax seeds) in your daily diet.
We have a daily caloric requirement of certain number of calories which is required by the body. The caloric requirement is dependent on an individual's body metabolic rate. Eating or restricting ourselves a little below the daily caloric requirement is known as eating a low alorie diet.
Low calorie diet has many advantages and some disadvantages as well. Mostly we are used to eating over the daily calorie requirement which over time leads to weight gain, obesity, lifestyle disorder and causes hormonal misbalance leading to therapeutic conditions.
Low calorie diet doesn't mean that refraining oneself from meeting the daily nutritional requirement. While you are on a low calorie diet you can eat nutritional options that are low in calories but meets your daily nutritional requirement. Eating healthy options like vegetables, fruits, cereals, fiber rich food, drinking loads of water will keep you healthy and provide the advantages of a low calorie diet.
Advantages of low calorie diet
Fat loss: Eating low calorie diet helps the body burn fat in the body as fat is usually not eaten in the low calorie diet. Unhealthy fat leads to increase in cholesterol and reduces the heart health which over time can lead to chronic diseases. Eating low calorie diet makes the body burn calories from the stored fat which improves our health immensely.
Weight loss: To lose weight it is essential to go on a low calorie diet and burn fat through exercise. Low calorie diet makes the body burn stored calories and gradually results in weight loss. Excess weight causes many problems like diabetes and thyroid problems. Weight loss helps in increasing your efficiency and improves body metabolism and helps remove fat from the visceral as well.
Diabetes: Diabetes is a lifestyle disorder developed because of eating unhealthy foods like excess sugar, junk, oily food which reduces the pancreatic functions. Losing weight through eating healthy foods can reverse the diabetes and get you fine. Weight gain is also a reason why people develop diabetes so start losing weight fast through low calorie diet options.
PCOD: PCOD is a hormonal misbalance which is caused because of bad lifestyle. Doctors suggest weight loss to help the body regain its natural hormone activity. So to lose weight you can go on a low calorie diet which will help burn stored fat, help lose weight balance the hormonal activity.
Feeling Fuller: People usually consider low calorie diet as restricting oneself from eating and stay hungry. But eating fruits and vegetables will keep you feel fuller because of the fiber content in it and add very few calories even with big portions.
Our body is an automated machine that needs food to fuel its functions every few hours. The body requires nutrition for energy and uses energy even while you are at rest. It is important to have breakfast since there already has been a gap of more than 8 -10 hrs between the last meal and breakfast. If you skip breakfast, the body goes in the mode of starvation where it slows down the metabolism to preserve energy. So instead of losing weight you actually might even be putting weight due to this phenomenon. Skipping breakfast lowers your activity levels and makes you overeat during lunch resulting in adding a lot of calories to your dietary intake.
Usually one cannot make up for the lost nutrition. If you don't eat breakfast then during afternoons there will be hunger pangs that will make your stomach growl and crave for something that suits your taste buds. Missing the previous meal pushes us to snack on junk food. Most of the snacks available are slow on nutrition and high on calories. The nutrition lost by missing breakfast cannot be compensated by snacking or eating a heavy lunch. Eating empty calories, excess calories than daily requirement with a slow body metabolism causes saving of the extra calories as fat and empty calories add not much of vitamins and minerals to improve metabolism.
Having breakfast helps in maintaining the metabolic rate essential to manage weight. Eating right food at breakfast helps in consuming less fat and extra food which helps in maintaining the weight. Balance your nutrition with health breakfast options and lose weight.
Some options to eat at breakfast
Carbohydrates : You have a long day to use the energy from carbohydrates. Eat fruits, vegetables, cereals as healthy carbohydrate options. Opt for grains with a lot of fiber, like oatmeal and carbohydrate with low glycemic index that will keep blood sugar levels in check.
Protein : Eat eggs, dairy, lean meat etc as healthy protein options. Eating protein at breakfast keeps you feel fuller and reduces hunger pangs and mid meal munching. Protein helps in repair of muscle tissues. It keeps you feel satiated.
Fiber : Fiber adds no calories and keeps you feeling fuller for a longer time. Eat food high in fiber as it helps in better bowel movement and reduces calorie intake in the body. Cereal, pulses, vegetables and fruits are healthy options for fiber in diet.
Timely meals keep a high body metabolism and help in weight loss. Incorporate exercises in your routine to make weight loss faster and eat healthy meal options that are nutritious and low in calories.
Foods that are natural contain nutrition which are healthy for the body. Though there are certain foods that are high in nutrients which not only include vitamins and minerals but are rich in antioxidants, dietary fiber, phytonutrients and provide superior health than other foods. The super foods support the body by improving the immune system, fight heart diseases and other illnesses and provide lower calories when compared to other food options.
Most super foods are fruits, vegetables, grains, seeds, healthy fat, meat, poultry or fish. Super foods improve health, energy and keep you fit with their properties and nutrition. Though there is nothing known as super-food but because of the superior nutrition the food provide makes it a super-food. Super foods are nutrient dense, low in sugar and fats and improves physical health.
Here are 5 natural superfoods for your diet
Salmon: Salmon is rich source of omega 3 and omega 6 fatty acids that have anti-inflammatory properties and improves brain functions. Eating salmon also reduces the chances of heart disease and lowers the risk of diabetes, cancer, arthritis etc. It helps in lowering cholesterol. It is rich in protein, selenium, vitamin D, vitamin B3 and B12, phosphorus, as well as magnesium.
Almonds: Almonds are nutrition dense and are high in calcium, vitamin E, magnesium, fiber and fat. Though it contains fat but it is in the form of monosaturated fat which is healthy for the heart. It helps lowering the cholesterol and improves heart health. They are rich in antioxidants, dietary fiber and are rich sources of vitamin E. They are rich sources of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium. They are packed with B vitamins which improve overall health.
Yoghurt: It is not only beneficial for people who are lactose resistant but are rich in protein, carbohydrates and especially vitamin C. It contains probiotics that promote intestinal health and is low in sugar and fats. It is also a rich source of phosphorus, riboflavin-vitamin B2 and iodine. Yogurt also is a good source of vitamin B12, pantothenic acid-vitamin B5, zinc, potassium, protein and molybdenum. Yogurt improves immune response and lowers bad cholesterol in the body. It is good for bone health and reduces the risk of arthritis.
Eggs: Eggs are one of the best quality protein sources which contain all the essential amino acids. Besides protein, the egg yolk also contains vitamin B12, which is necessary for fat breakdown and muscle development. Other minerals include riboflavin, folate, vitamins B6, D, and E, and iron, phosphorus, and zinc. Its helps you repair muscle tissues and contains many nutrients which improve overall health.
Berries : Berries--strawberries, blueberries, cranberries, cherries are rich source of not only vitamins and minerals but phytochemicals that improve health and reduce the risk of diseases and illnesses. Eating berries provide anti-inflammatory, cardiovascular and anti-aging benefits. It improves eye vision and contain vitamin C, dietary fiber and manganese. They have anti-oxidation properties to fight free radicals and taste very nice and are low calories as well.
Do you know that one requires only four teaspoons of sugar in a day and if you are looking to lose weight then only two teaspoons are enough? Mostly everyone has a sweet tooth and indulge into eating sweets in different forms throughout the day. Whenever we are stressed and feel laid back our body naturally craves for sugar as it releases happy hormones which calms us down and relaxes the mind. Eating excess sugar affects our body which can lead to lifestyle disorder in the long run.
Sugar is a carbohydrate and breaks down quickly to produce energy for the body. The extra sugar consumed in the body gets stored as fat and leads to weight gain. It weakens the immune system and increases blood sugar levels increasing the risk of metabolic disorders like diabetes, obesity and heart diseases. Once the body gets used to eating sugar then it will remind you for sugar or sweet foods through the sugar cravings.
Avoid excess sugar in your diet as sweetened soda's, sweetened cereals, sugar in milk, tea and coffee, sweets, deserts, beverages, canned foods, sweets and candies, chocolates together make the sugar consumption very high as compared to the daily requirement. Here are few tips to control your sugar cravings.
Choose alternatives: Every time you crave for sugar keep alternatives for it. Some natural foods contain sugar and are sweet to meet your requirements in a healthy manner along with other nutrition that they carry along. Some options for them are fruits like mango, strawberries, watermelon, plums, muskmelon, etc. Dried dates are sweet enough to calm your cravings along with natural honey.
Eat less: We require just 4 teaspoons in a day so mind when you eat. Eat small quantities and little of the sweetened food when sugar cravings hit you. Whatever you are eating, have just little of that food and leave the rest or share it with someone. Eating in controlled portion will gradually reduce the cravings.
Eat meals regularly: Eating your meals regularly helps to maintain the energy levels in the body. When the body is getting its nutrition regularly it will not crave much for sugar and thus would reduce your sugar cravings.
Divert your mind: Every time you get sugar cravings try to deviate your mind. Eat mint, chewing gum, candy or a mouth freshener to help you divert your mind. Walk for a while or drink water to help the mind move away from the thought of eating sugar.
Being unable to control and manage your sugar craving will keep you at risk for lifestyle diseases. The repercussions are slow and over a period of time with age, the body naturally starts to decline. Managing proper nutrition will keep you fit and healthy life long.
Quit Junk : Before you start with a healthier diet it is important to eliminate unhealthy food options first. The bread pakoras and the excess oily chholle bhature and high salt food are inducive to weight gain. Chips, samosa's and other junk food items are all unhealthy and ad no nutrition to your diet than just adding on to calories.
Sweets : Indians love sweets and find ways to eat them whenever possible. Sweets also help overcome stress with instant energy and are often consumed in sweetened soda, cold drinks, iced teas, smoothies and chocolates through out the day. The calories present are far too much and are saved by the body as fat which adds to gaining weight. Cutting down on sweets would make a big difference.
Healthy breakfast : Do you skip breakfast because you wake up late, reach office on time or any other reason? Skipping your breakfast will not help you make up for the nutrition for the day and you would end up munching food throughout the day storing extra calories as fat.
Fruits : Fruits contain almost no fats and provide vitamins and minerals along with energy to keep you fired up. Eating fruits daily is beneficial for weight loss and keeps your body healthy.
Metabolism : Rev up your metabolism to burn calories even at rest. Metabolism is the rate at which the body burns calories whether at work or rest. Drink cold water, exercises and eat healthy food minus junk for a higher body metabolism.
Muscles : Exercise or build some muscles as building muscles increases the metabolism and having more muscle would increase burning the calorie and fat too. Get involved in some outdoor activity and burn calories to lose weight.
It would be a miracle if we could eat and stay healthy without consuming any calories. But is it logical and healthy to go on a zero calorie diet. We require a certain number of calories everyday for basic body functions and require other micro nutrients like vitamins and minerals, anti-oxidants, flavnoids, phytochemicals etc. for better health functioning and metabolism.
Though there is nothing known as zero calorie diet as every food provides certain calories and we can't survive without consuming calories. The only potential nutritious zero calorie option is water. Water provides no calories and has many benefits on our health. Water keeps us hydrated, accelerates metabolism, removes toxins out of the body etc.
Some fruits and vegetables have a low calorie ornegative calorie effect as they provide minimum amount of calories after getting digested. Most fruits and vegetables are high in water and fiber. Water and fiber both provide zero calories and therefore the fruits and vegetables provide least calories when consumed. Also fruits and vegetables are low in calories but contain high amount of micronutrients which is beneficial for our body.
Zero calorie diet is a myth amongst dieters looking for quick weight loss. As zero calories will spoil the immune system and could cause fatigue and weakness in the body due to deficiency of energy. Starting on the zero calorie diet would not have side effects at the beginning when the body has stored to feed on but with passing days the storage capacity in the body reduces and creates various medical problems.
Instead if you want to zero your calorie intake then limit the number of calories throughout the day. Eating according to your body requirement will help in weight management. Start exercising as it will help burn all the extra calories and burn the fat in the body. Zero your calorie intake through burning off the calories and not starving yourself without nutrition, where the opportunity cost for weight loss is your own health.
If you are on a weight loss diet then you should eat breakfast and not skip it. Eating breakfast could help you lose weight and in fact prevent you from overeating and better stillrelease appetite suppressing hormones in the body. Why breakfastis important? Imagine the last meal you had was dinner which was about 10 hours ago. The body thinks that there might be some crisis and starts storing food to protect the body from for impending crisis. So the strategy to skip breakfast for weight loss, completely back fires.
People who skip meals tend to eat more.It develops a complicated pattern of suppressing and binging. Psychologically you think you have skipped breakfast to avoid weight gain but during your next meal you will automatically overeat mentally convincing yourself that missed a meal so it’s okay to indulge now. And obviously when you eat more than the body requirement, then the body stores those extra calories.
The nutrition lost at breakfast by skipping it cannot be made up by latter meals. If you skip breakfast the nutrition lost for that meal would slow down the metabolism. The slower metabolism will slow the rate of calorie burn in the body which will hamper the weight loss.
Eat Balanced Meal: If you are eating breakfast then don't stuff yourself with empty calories which will further make you gain weight. Instead eat a balanced diet of milk, eggs, lean meat for protein options and fruits, vegetables as carbohydrates. Eat rich nutritious food which will keep you feeling fuller for a longer time and avoid munching.
Breakfast provides a platform to the body for the rest of the day. Eating breakfast helps you easily carry over to the next meal without any hunger pangs which avoid eating in between and also make you control portion at lunch making you eat adequately and not overeating to add to the extra calories in the body.
We all work in the day and by the time lunch comes half the day for work has already passed. If you don't have breakfast then you are starving the body for more than 12 hours which will weaken your immunity and body will start storing instead of burning calories.For the work there is energy required which the breakfast should ideally provide but skipping breakfast voids the body for it.
Carry some fruits or salads or egg meat, cottage cheese sandwiches with yourself and eat while travelling, at your office or whenever in between hunger pangs distract you. Make your life healthier and eat breakfast to lose weight as well.
Exercise is the tested and tried formula for all preventive health issues. It means that exercise helps in weight loss, increases bone density, strengthens muscles, builds immunity, is good for heart health and is also a great mode to relieve stress.
Exercise includes everything from running, jumping, walking, swimming, cycling, playing a sport, horse riding etc. Exercise will keep the body metabolism high by building more muscles in the body along with the energy lost during the workouts. High intensity workouts always burn more fat and calories than moderate and most affective for weight loss. If you have been planning to get started with some basic exercises and didn’t know where to start from then we have made that task simpler for you. Here is a list of exercises fit for you to get started and lose help you start getting fitter instantly.
Push-Ups : Kneel down on a mat and keep palms on the ground atleast shoulder apart. Take your legs back keeping the toes on the floor. Keep your back straight. Now lower your body just bending the arms and hold when just touching the floor. Wait for a moment and then rise again to start position. Do 10-25 reps of 2 sets.
Squats : Stand with legs apart with hands behind your neck. Go down with feet touching the floor and till thighs are parallel to the floor. Hold for a second and get back to the normal position. Do 10-15 reps of 2 sets. It works the quads, calves, hamstrings and gluts.
Lunges: Stand straight with feet close. Take a large step outward bending the knee while making the thighs parallel to the floor while the other leg is just above the floor. Rise to normal position and again and do it for 10-15 reps. Do it with both the legs. It works the quads, hamstring and gluts.
Back Raise : Lie down on the floor with back facing upward. Raise your upper body high while keeping the lower body touching the ground. Look up in the air and keep hands behind the head. Do 10-15 reps. This exercise builds lower back and abs muscles.
Do some aerobics exercise like running, jogging, stationary cycling, treadmill etc. to burn more calories. Don’t do exercises which are causing pain and trouble. Give appropriate rest to the body to recover. Ensure you follow the correct posture of the exercise to avoid any injury.
Wish you knew some wonder food that could get you all the nutrition in it! Some foods contain a variety of nutrients ranging from protein, carbohydrates, fat and a range of vitamins and minerals. These foods are common and offer satisfaction with good health.
Wonder foods for everyday diet
Eggs : Eggs nourish the body with rich protein present in egg whites and carbohydrates for energy. It keeps you full and contains important B12 vitamins along with riboflavin, folate, vitamins B6, D, and E, and iron, phosphorus, and zinc which helps strengthen bones and build muscles. 1-2 eggs a day will fetch you all these nutrients.
Fish : Salmon, sardines and many fishes are rich in omega fatty acids which power the brain with healthy fat and benefits fighting cancer, anti-inflammatory properties and boosts memory. It improves heart health and provides the body with protein. It nourishes the body vitamins B1, B2 and B3, vitamins A and D.Minerals like iron, calcium, zinc, phosphorus, selenium and fluorine are also present in fish.
Walnut : Walnuts are rich in fiber, protein, vitamins B, magnesium, antioxidants andomega 3 fatty acids. Walnuts contain the most amounts of fatty acids than anyother plant source. It is an alternative for people who can’t eat fish for thefatty acids. It too has anti-inflammation properties and supports heart health and provides important vitamins and minerals.
Green Vegetables: Green veggies are rich in vitamin A, C, iron, calcium andphyto-nutrients. It’s packed with fiber, good amount of water and some healthy options are spinach, fenugreek leaves, beet greens, and broccoli. Vegetables not only keep you full but maintain a slim waistline.
Milk: Milk is rich in protein and calcium for building strong bones. It contains B vitamins for the maintenance of body processes. Riboflavin is in abundance in milk which acts as a co-enzyme for the metabolism of carbohydrates and proteins.
Beauty is skin deep and no amount of makeup can hide it. Make-up adds age to your age and also gives it an artificial look.Skin is the largest organ in our body and also the only visible organ. It’s important to keep it clean and nourish it to enjoy the glow and beauty of a great complexion. A good complexion does not mean being fair, it means ahealthy, clear and glowing skin.
Too much pollution, diet which are high on junk or processed food, a lot of makeup, excessive sun exposure and not enough water are usually the main reasons behind unhealthy skin. Not only amount of topical treatment like expensive creams and facials will give you the dream complexion, all you need to do is instead pay attention to your diet and get the complexion you have always dreamt of.
Here is a list of some important nutrition that you must include in your daily diet to get a glowing skin:
Protein: Amino acids present in protein rich foods are one of the most important nutrients in keeping the skin firm and wrinkle free. Collagen is the connective tissue that holds your skin and is a protein with Elastin which provides suppleness and elasticity of skin. Eat meats, eggs, dairy for some protein rich food option.
Vitamin C: The synthesized collagen is unable to perform without this vitamin and its deficiency can lead to scurvy, brown spots on the skin. Vitamin c is with its anti-oxidation properties help flush out free radicals which combine with collagen to cause wrinkles and aging of skin. Ascorbic acid present in vitamin promotes collagen function in keeping the skin soft and firm. Citrus fruits areone of the options for vitamin c along with Brussels sprouts, broccoli, curlykale, gourd, mange-tout peas, cauliflower, tomato, mustard greens, asparagus, cucumber and green cabbage.
Vitamin A: It is important for repair and maintenance of skin tissues. Small fall in the level of vitamin a will show symptoms on your skin. Its shortage can make the skin look dark and rough and also cause acne. It contains beta-carotene which improves skin life and texture. It is a anti-oxidant which helps keeps free radicals away and keep skin cells healthy. Milk, egg yolks, sweet potatoes, carrots, mangoes, spinach etc.
Vitamin B Complex: Biotin and niacin are important in keeping the skin healthy and glowing. Bananas, oatmeal, rice and eggs are good sources of biotin which forms the basic of the skin without it the skin would give an itchy, scaly feeling. Niacin keeps the skin moisturized and has anti-inflammatory properties. Some food option for it are dairy products, poultry, fish, lean meats, nuts, and eggs.
Vitamin E: Vegetable oils, nuts, seeds, olives, spinach, and asparagus are some healthy options of vitamin E and it is a anti-oxidant that keeps free radicals out to keep the skin glowing and healthy. It acts as anti-aging and protects the skin against cancer.
Fiber: Whole grains, cereals, fruits and vegetables are rich source of dietary fiber.It is important for better absorption of nutrients in the body and flush outtoxins to keep body free of it.
Omega 3 Fatty Acids: They have anti-inflammatory properties which help the skin recover fast after getting damaged by pollution, sunlight etc. It prevents clogging in the skin and keep cell membrance healthy without clogging. Fish, flaxseed and walnuts are some healthy options.
Eating disorder characterizes extreme eating behavior where a person eat too little or eats in excess for survival. It can happen to anyone of any age and sex for the matter. As reasons for eating disorder is clearly not known but it is believed that social, emotional, psychological and interpersonal factors could lead to eating disorder where a person has low self esteem and often use food as a medium to compensate for their external and internal conflicts.
Most common eating disorders are Anorexia Nervosa & Bulimia Nervosa
Anorexia Nervosa is an extreme eating disorder which is associated with low weight than normal and is achieved through dieting, fasting and compulsive exercising.The people with anorexia disorder fear gaining weight and hardly eat. People with this disorder are always on a fast or are exercising excessively to lower weight. The self esteem of the an orexic is associated with his body shape and better the shape higher is the self esteem. Sudden weight loss, loss of appetite, vomiting what was eaten, starvation and fear of being fat are some of the symptoms of anorexic people. It can result in deficiency of vitamins and minerals and loss of bone mass etc. People who are anorexic are usually very thin, lean and under weight.
Bulimia Nervosa is an eating disorder where the person eats compulsively and then through deliberate vomiting, laxatives, diet pills, fasts, diets, chew spitting and extreme exercising to avoid weight gain. People with this disorder are like anorexics where they are obsessed for body shape and weight. People with bulimic eating disorder are overweight or of normal weight unlike the anorexics.They tend to eat large amount of food in a burst and then puke it out or take extreme measure to cut down on the calories. Low blood pressure, change in mood, loss of sexual feelings, eating pattern and sleep disorder are some symptoms with bulimics.
There are other disorders like compulsive eating disorder where a person involves himself in binge eating and depression.Usually people with this type of disorder eat less in front of people and then secretively eat to make up for eating less and are worried about their weight like anorexics and bulimics. Eating helps them deal with stress but after eating they feel guilty and ashamed and further depressed.
Eating disorders can have serious repercussions on the health as it can cause fatigue, anemia, internal health problems,osteoporosis, infertility and could be as fatal as death. Usually this develops at the growing stage where kids see their peers, parents and idols searching their own persona in them and indulging in wrong diets and myths which over atime develop into obsession so deadly. Help your kids with the right approach to look nice, lose weight and make them understand that not eating is not the right stand to get the right weight and shape. Kids tend to be emotional and sensitive, it is important for parents to meet their emotional needs and not let them depart on an unwanted journey.
Are you very thin, slim and lean and wish to gain weight. You can gain weight naturally through eating healthy food and building muscles. We all have a daily caloric requirement which needs to be met in order to maintain our weight. In order to gain weight one needs to increase the calorie intake. It’s not as easy as it sounds because sometimes just eating empty calories will not result in weight gain especially for those looking to increase size.
There are two ways of gaining weight either through gaining fat in the body or building muscles. Gaining weight by increasing fat percentage could create problems in the long run as it would affect your physical appearance as well. Fat when accumulates hangs as flab at various places like belly, neck, chin, back, gluts, arms and thighs making you looklike an obese person. Further fat increases cholesterol in the body and affects cardiovascular health. In day to day life this kind of fat gain can make you sluggish, lazy and sleepy.
Whereas gaining weight through building muscles will make you look active, muscular and appealing. Exercise increases your appetite to eat more food and also help absorb the food better. Muscle will increase the strength and power and make work easy. Exercise will also keep a good blood flow and healthy heart health. Here are some food options that can help you gain weight.
As you get into weight gaining program it is advisable to eat healthier food options like grains, cereals, fruits,vegetables, meats etc and avoid junk as foods that would increase fat.
Meats: Leans meats are muscle builders and the amino acids present in them help muscles recover from wear and tear and build bigger muscles. Meats are rich in vitamins and minerals which increase the chemical reactions in the body for growth. Eating meats keeps you fuller for a longer time.
Eggs: Eggs contain high quality protein helping in building muscles. It nourishes the body with vitamin B6, B12, D and E with minerals like iron, phosphorous, zinc etc. Eggs not only fill you up but provide energy as well.
Yoghurt: Itis referred to as super food containing carbohydrates for daily energy andprotein for muscle development and lots of vitamin C. You could mix honey, nutsand fruits to make it delicious and interesting.
Milk: Milk has good quality protein which helps in tissue building. Milk can be incorporated in the form of yogurt, cottage cheese, milk shakes with fruits and nuts. It is good source of calcium, phosphorous, riboflavin etc.
Beans and Pulses : Pulses are a brilliant low fat source of protein, fiber, vitamins and minerals. Fibers present in pulses are good for heart and may help lower blood cholesterol.Pulses are a good source of iron, but it's best to eat them with food or drinks rich in vitamin C, such as amla or orange juice. The type of iron found inpulses is called ‘non-haem' iron and it's harder for your body to absorb than iron in meat. Vitamin C helps with absorption of non-haem iron.
Nuts: Nuts are an excellent source of omega-3 and omega-6, which help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol". Omega-3 and omega-6 fatty acids have an anti-inflammatory action that help slower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancer. Nuts are rich in energy, protein, packed with antioxidants, vitamins, minerals and omega-3 fatty acids.
Travelling a lot for work comes with excess baggage for most people like bad sleep, no exercise, and high-calorie restaurant meals combine to create a perfect storm of weight gain, heart disease, and diabetes.
If your professional life is on the go and you are travelling most of the time, you don't have to give up on all your fitness goals.
Here are a few tips on how to stay fit and healthy while going about your business:
Diet:
Drink plenty of water. Hydration not only helps in keeping away infections but also prevents you from binging on junk unnecessarily.
Stick to green vegetables while choosing the dish on the menu. Instead of a high-sugar desserts opt for a fruit. Eating plenty of fresh fruits and vegetables will increase antioxidant intake, reduce cancer and heart disease risks and make diabetes less likely
Avoid drinking too much tea or coffee as they tend to dehydrate you. Instead if you must get a cup of green tea which is full of antioxidants and has many health benefits.
Pack some food with you while you are travelling like nuts, granola bars. This will help you not starve and slow down your metabolism. Besides it will also prevent you from over-eating at your next meal.
Control your intake of alcohol as drinking only adds empty calories to your body resulting in weight gain over a period of time.
Doing a little fitness work while away gives you more energy, raises endorphin levels and improves wellbeing. Here are some tips on how to get some exercise in your busy routine while travelling:
Pack your gym bag. Pack workout clothing in your suitcase and you'll have no excuse not to exercise. Travelling with workout clothing also acts as a visual reminder to stay fit, which can motivate you to exercise even when away from home.
Plan your workout in advance: Just like you plan the itinerary of any trip pre-plan your workout. Create a twenty minute high intensity workout routine that will help you get that instant energy kick without putting in too much time
Try booking into a hotel that already has a gym or has an outdoor area which can be used for a quick workout. Incase neither of the options are available then your room can easily be doubled up as a mini studio for a decent workout session.
We all love snacks and often indulge in eating them several times a week in offices, social gathering, with friends and family. The list goes on as we look for company and reasons to snack and socialize. Snacking is also popularly known as a midday meal. But if you are on a weight loss program then you need to create a check list for snacking as some snacks can be high in calories and can actually be making you fat.
Some healthy snacks while on weight loss
Dhokla: Many people like to snack on Dhokla as it is light and filling. It is high in fiber and contains bengal gram which is very nutritious. It is healthier than samosa's, kachori's, bread pakora's etc as they are deep fried and along with the stuffing inside easily cross 300 calories in one piece.
Nuts: Throw away the presumption that snacking is always something specific. You could snack on nuts whenever you feel like. Nuts are rich in nutrition that benefits the body and improves health. Nuts also taste nice and will not add much to the calories if had in moderation. Nuts contain fatty acids which improve brain function.
Tandoori Chicken: Again don't see that you can eat an entire chicken. Choose chicken which is skinless. Lean meats are high in protein and are filling and nutritious.
Fruits: Fruit chaat – a cocktail of many fruits is a delicious way to snack. You could simply carry two fruits and eat it when you feel hungry. Fruits are high in vitamins and minerals and are less in calories.
Dark Chocolate: Some people who have a sweet tooth like snacking on chocolates. Opt for dark chocolates rather than the sweet ones which are very high in calories and leads to fat storage. Dark chocolates is low in calories.
Salads: Mung sprouts, beans salads, veggie salads are high in protein and low in calories. This is a healthy option as deep fried foods add huge calories which get stored as fat in the body. Keep your diet light and natural when on a weight loss. Eat in moderation even if you are biting on to the fattiest of food and make sure you make an effort to burn off those calories.
People who arejust beginning workout routines are especially prone to exercise injuries butthe benefits of staying active far outweigh the risk.
Below are a fewsteps that can help you keep your body protected while exercising:
Warming Up:
A warm-up prepares bodyfor exercise both mentally and physically and thereby reduces the chances ofinjury. It also assists by pumping oxygen-rich blood to the working ????(sentence is incomplete). The idea of warm up is to increase circulationthroughout the body in a gradual manner. You can warm up by doingsome light cardio (e.g. walking) before a cardio or some core exercises.
Workout theRight Way:
A right fitness program isnot only important to get consistent results from the exercise but also toensure that your body is not getting injured. A workout program designed as peryour current fitness level ensures that you are not stressing out your musclesto reach your target.
RightTechnique:
To prevent injury it isvery important to maintain a good posture as incorrect posture can easily leadto injuries. Go easy with form maintaining the correct posture for each of therepetitions performed.
Don’t OverTrain:
Too much exercise for your body to recover from ?? ?? properlyleads to injury. It can lead to sore muscles, strain on central nervous system,pain in joints, and even your mind.
Hydration:
Drink plenty of waterbefore, during, and after your routine. Proper hydration is important to ensurepreventing muscle cramps.
Always stretch:
Stretching helps to relaxand balance tension on muscles that have just been exercised. Properlystretching muscles after a workout goes a long way in preventing soreness andstrain.
Use properequipment:
Dress appropriately for your work out.While going to gym, don’t miss on the things you need in order to work outeffectively and safely – like right clothing and shoes, andeven buying good-quality workout equipments, like machines and weights. The environment where you workout needs to beinjury-free.
Do you often feel conscious about your flabby stomach? You envy all those people with washboard flat stomachs and think they are gifted. Everyone is born with the same size stomach. It is our lifestyle, eating habits and physical activity routine that eventually forms the current shape of your stomach.
You can also stop hiding behind lose clothing and work towards getting a flatter stomach by starting a exercise routine that focuses on your core (center of your stomach) muscles. Some core strengthening exercises not only help you lose weight on the stomach but also help improve the body strength, increases athletic ability and reduces injury on lower back and midsection. Adding a good diet further adds to losing flab fast on the waist line. If you don’t watch what you eat you can exercise for hours and still see no inch loss around your waist. Here are some simple home exercises to help you get started on your flat stomach quest:
Planks: Planks is one of the best core exercises that tests your abs strength and builds muscles in the back and core. Lie down with your face toward the floor and rest your body on your forearms and squeeze your glutes and abs. It will make your core muscles relaxed and give you more strength to move easily.
Crunches: Crunches look simple but are effective for the midsection. It helps in strengthening the core and oblique’s. Swiss balls crunches are highly effective as it requires one to balance the body while doing crunches.
Bicycle Exercise: This exercise requires you to scissor your legs while performing this exercise. Those of you looking to build a strong core this exercise is a must. Learn the right posture and perform this exercise regularly.
Hip raise: Lie down on the floor and just raise your hips and hold on for as long as you can and keep your core and glutes squeezed. This exercise also helps build the back and improve the core strength.
Wood Chops: This exercise is like chopping wood but useful in reducing the tyres. This is also a whole body workout. It is a spiral movement of arms and legs. Stand with legs split and a medicine ball in the left hand side with both hands. Slowly, bring the medicine ball down and across your body toward the right hip.
Back raises: Lie down with your face towards the floor and with arms and legs extended in opposite directions. Ease yourself and lift your arms and legs together and hold for as long as you can. Do it for 6-8 times. Avoid if you have back ache. This will strengthen the back and oblique’s.
Cardio exercises are the most popular form of weight loss exercises. Cardio exercises are also popularly known as the aerobic form of exercises that help strengthen muscles, improve respiration, promote heart health, reduce blood pressure, improve blood circulation and lastly help keep off weight that can lead to lifestyle disorders like diabetes, high cholesterol. Some of the light cardio exercises include running, swimming, cycling, jogging, skipping, hopping etc.
Cardio exercises can be done high intensity and low intensity depending upon the person's capabilities and medical condition. As cardio exercise is the movement of the whole body the pressure exerted on the legs wires it up to the spine also. When there is excess shock on the legs its passes the stress to the spine which gets inflamed. People with weak back muscles and people who have been inactive tend to injure their backs when they start cardio exercises, especially in the absence of professional guidance. In order to avoid any strain on the lower back a beginner should start with basic form of cardio to avoid any injury.
Cardio Exercises that will help strengthen the back are:
Walking: Walking is a mild cardio exercise that is easy going. It is gentle on the back and improves heart rate. You can walk up the hill for making walking intense and increase the speed of your walk for faster burning of calories. Move your hands while walking as it will make walking easier and will also burn more calories.
Water Exercise: In the water the body is lighter. Do back exercises in the water. Exercising in the water gives you no shock impact thus helping you increase your workout time. Consult your doctor or therapist for exercises in the water for reducing back pain and building back muscles.
Swimming: It a complete body workout that helps to strengthen muscle, improve heart health and build stamina. People with a medical condition that have been advised by the doctor to not run can easily substitute it with swimming and see good results. If you are looking for weight loss and have a back problem then swimming is the best exercise for weight loss.
Yoga: Yoga has many benefits and one of it is to alleviate back problems. Yoga help strengthen the lower back. Yoga asana are done slowly while maintaining a proper breathing which helps in reducing the pain and strengthening the back.
Cycling: Cycling is one of the most popular form of cardio exercise. It is beneficial for both people with back problems as well as those with bad knees. It puts minimal pressure on the back and knees while giving almost the same benefit of running. According to a lot of research, it can reduce the risk of high blood pressure, high cholesterol, osteoporosis, cancers and type-2 diabetes, among other ailments.
Nutrition is the food that we eat to nourish our bodies to function properly and provide energy for the body to work. Good nutrition is important to keep the body healthy without causing deficiency of any nutrition which would result in ailments and diseases in the future.
Nutrition is commonly categorized as carbohydrates, protein, fats, vitamins and minerals. Each of these macro and micro nutrition have definite functions in the body to keep the basic functions in order. Lets understand the importance of nutrition in our bodies.
Carbohydrates : Carbs are the first of the nutrients digested by our bodies to provide energy. Carbohydrates are broken down by our bodies into glucose, fructose and glactose units. Glucose is the easiest form of energy for the body. If one doesn’t get enough carbs then the body burns calories from proteins and fats.
If the body gets more carbohydrates than its requirement then the body stores the rest as fat.
Protein : Protein builds muscles. Our bodies have muscles on the skeletal, smooth muscles all over the body and cardiac muscles in the heart. Protein nutrition is broken down in all amino acids which are required by our bodies for the wear and tear of muscles and muscle growth. Protein is required for immune system, hormones, nervous system, and organs.
Fats: Our brains are made up of fats and require fatty acids to function properly. Fats also add cushion for the organs providing support. There are good fats and bad fats which monitor the cholesterol of the body. Fats are also important to absorb fat soluble vitamins and for hormone signaling.
Vitamins and Minerals : These micronutrients are important and are very significant for a healthy diet. Vitamins and minerals function as co-enzymes and increase or slow down a chemical reaction in the body. Zinc is involved for metabolic processes, iron for better transportation of nutrients and thus each vitamin and mineral is important in some way or the other. Some of these vitamins are anti-oxidants which prevent free radicals which cause diseases and other health problems in the body.
There are plenty of diets which promise you weight loss and get you in shape in no time. Different diets have a different psychology in making you lose weight like the banana diet which suggests that you only eat banana in your food to lose 5 kgs in less than a week or low calorie diet where carbohydrates are minimized that results in weight loss.
These fad diets are also known as crash diets or yo-yo diets that are extremely unhealthy and have long term repercussions on the body like osteoporosis, bad hair, brittle nails, stomach problems etc. Lets discuss a few of these popular diets to give you an overview on how they adversely affect health.
Detox Diet : Detox diet also called as the cleansing diet and aims at eliminating toxins from the body to improve the basic organ functions of liver, kidney etc. There are numerable variants of detox diets. Typically first 2 days include liquid diets drinking orange juice or lemon juice or water followed by organic foods such has brown rice, steamed vegetables and fruits and nuts. After 10-12 days the normal diet is reintroduced. The diet is high in fiber, antioxidants, vitamins and keeps you away from alcohol and caffeine cleaning the body toxins. The diet is for body cleansing and not for weight loss.
Although you could lose some weight due to fasting and the strict routine.
1200 calorie Diet : As the name of the diet suggests in this diet you would only consume 1200 calories in one day. The person gets plenty of choice like vegetables, fruits, whole grains, nuts, seeds, legumes, eggs and low fat dairy products to eat but within the 1200 calorie range. 1200 calories would not provide required nutrition for the individual making the body burn the stored calories. One would lose weight but calorie deficiency can cause fatigue and hunger pangs. It could lead to lack of nutrition and not suitable for physically active people as it does not provide sufficient calories.
Skinny Diet : The diet suggests the person to start the meal with salads and followed by protein to provide a feel full factor in monitoring the intake of calories. It includes high fibre and low fat foods. Skinny diet works more on eating foods that keep you full and don’t create hunger cravings. It involves healthy foods but its results show on long term basis when the calorie intake stagnates and starts losing weight by controlling blood sugar levels.
Before you jump on any of these diets, it is important to understand your body type. Not every diet suits every individual as each diet follows its own psychology. You could be eating nutritious foods but a few loop holes in your diet like junk, fatty food and no portion control can impact your health. Eat healthy to live healthy.
Exercise helps prevent many diseases and improve your overall health. Any kind of physical activity helps burn calories which if not utilised will be stored as fat in the body. The simple logic behind losing weight and managing it in the long run is to balance the number of calories you burn through exercise with the calories you eat. How you practically apply it to your daily life is by adding exercise a part of your daily routine.
Several researches also confirm that regular physical activity can reduce your risk for several diseases and conditions and improve your overall quality of life. Some of the most common lifestyle related health disorders that can be controlled and sometimes even reversed with the help of exercise are: heart diseases, cholesterol, high blood pressure, diabetes, osteoporosis etc.
There are different kinds of exercises that you can choose from to get started. Depending on your comfort factor, mental orientation, body type and weight loss goal you can choose from the following forms of exercises that will benefit in weight loss:
Strength Training: This form of physical training helps improve muscle mass and hence stimulating metabolism. Building muscle is a very necessary part of weight loss, as muscles burn calories faster than other types of cell in the body. Strength training is often done with weights or using resistance bands. Without weights or exercise machines, the body itself can be used as the resistance device. A few health benefits of strength training are that improves the blood glucose level and decreases the cholesterol level from the body. It acts as antidepressant and improves sleep and overall quality of life.
Cardio: Cardio workout is the fastest and the most effective form of exercise. It can be done five days a week. Different kind of cardio exercises that you can choose from are swimming, cycling, running, skipping etc. The best part of cardio exercises is that you can increase or decrease the intensity according to your fitness levels. In case you get bored of simply running you can add variations through interval training to spice up your cardio routine.
Plyometrics: Plyometric exercise involves explosive motions performed quickly. Mostly used by sportsmen to improve their muscle strength plyometric is now being adopted my many fitness experts for effective weight loss. These exercise help in muscle development that promote metabolism. With plyometric s you don’t only lose weight but you also get a toned body.
Men love muscles. Eating healthy food options which promote muscle building and exercising the muscles help build big and strong muscles fast. There are some foods that are more effective at building muscles than others.
The muscle that we see physically are the skeletal muscles which cover our outer body and are often exercised and this is what we look to develop. Food options rich in protein and amino acids help in muscle repair and its wear and tear.
Please note that eating diet only supports muscle building and exercise is also a very important of building them. A good muscle building routine and eating a rich diet will accelerate the muscle growth. Eating rich diet doesn't mean that you can eat unlimited amount of protein.
Extra consumption of protein also gets stored as fat in the body making you look bulky instead of muscular
Here are diet options for muscle building and losing fat in the body
Eggs: Eggs contain the highest quality protein and is one of the best muscle building food. Both the eggs white and yolk contain protein and add lots of other vitamins and minerals in the diet.
Meat: Meats are again a rich source of protein as they contain high amount of protein per gram. Eating meats in your diet is highly beneficial in building muscles and other than protein it adds important nutrients to the diet. Including fish and salmon in your diet also add omega fatty acids other than protein which also improves heart health.
Beans: Vegetarians often feel that non-vegetarians have protein options but vegetarians also have the good protein sources. Beans are rich in protein and fiber which build muscles and keep you feel fuller for a longer time. You can eat it boiled or in combination of other vegetables and fruits.
Milk: Milk are good source of protein. The amino acids in milk help quick muscle recovery and strengthens the muscle. It is also rich in calcium which promotes bone health and other nutrients improve body metabolism.
Almonds and Walnuts: Walnuts and almonds are small but its nutrition can do wonders if included in the diet. It is usually eaten for its essential fatty acids content but are rich in protein and often is called as fat burning and muscle building foods. Although calorie dense, these nuts are rich in protein, polyunsaturated fats, vitamin E, fiber, magnesium and phosphorous.
Soyabeans: Soybeans are the only common plant food that contain complete protein. Soybean protein provides almost all the essential amino acids in the amounts needed for human health. The amino acid profile of soy proteins nearly equivalent in quality to meat, milk and egg protein. So great substitute for vegetarians who want to build muscles.
Vegetables: Vegetables don't contain protein are low in calories but its other nutrients promote protein synthesis and better metabolism of nutrition in the body for better absorption. Eating one portion of vegetables increase muscle growth and improves fitness levels as well.
Exercise has lots of benefits from strengthening the bones, accelerating metabolism, weight loss, stress relief, better sex life, fights diseases and cancer, better digestion and moreover keeps you fit and full of energy. You don't have to do hardcore sessions or pump iron everyday for a good fitness but just 30 minutes of exercise 5 times a week will keep you get in good shape and help you lose weight.
Doing workout in the morning or evening is entirely your call as it might depend upon your lifestyle and schedule. Working out either in the morning or evening is equally beneficial. The only advantage that morning workouts have is first it helps set a routine to your system, morning air is always cleaner in case you want to work out outdoors. By evening there are too many things happening, there are social commitments, work that come in the way of your exercise schedule.
If you are looking for weight loss with exercise it is important to be consistent and regular with a routine. Moderate amount of exercise either cardio or lifting light weights done regularly will be enough to will help you lose weight and tone your body. Below are some easy exercising ideas for weight loss and weight maintenance.
Morning & Evening Exercises
Running: If you can run then go for running and if you can't run then jog to build yourself to running. Running is a cardio exercise which burns fast calories and is a full body workout. Running for just 20 minutes either in the morning or evening alternative days or 3-4 days a week would be enough in maintaining your weight. To make your running more beneficial change your pace while running.
Pushups: Pushups is a compound exercise and works multiple muscles in the body. It works out the biceps, chest, shoulders, triceps etc and can be done in variations. Women can do women’s pushups. Pushups help in strengthening the body muscles and build and shape the muscles. More muscles in the body increase the base metabolic rate which burns more calories even at rest.
Step Climbing: Do 2-3 sets of step climbing and make it fun. Run up the stairs with all your energy and then come down gradually. Make it fun by hopping up the steps with both your legs and then running down. This form of exercise is easy to do anywhere and builds strength, endurance and helps in losing weight.
Skipping: Skipping is a great cardio workout. It is especially good for people who hate running. Skipping helps in losing weight and works out the entire body. To make skipping fun skip on one leg and keep changing it for balanced workout. 10 minutes of skipping will improve your fitness level.
Squats: Squats works out you lower body and tones the thigh and glutes. You can do 3 sets of squats and keep your hands above your head to make it more strenuous. To perform squats stand straight with your hands behind your head and feet shoulder apart. Go down with your back straight till the time your thighs are parallel to the floor. To make squats more fun do jumping squats. While squatting jump forward and do at least 10-12 times in a set. It works the core as well as the lower body.
Planks: Planks build the core muscles and is a warm up exercise for the entire body before you get into action further. Having a strong core helps you in moving around easily and burdens the joints and other body parts less and helps you in doing more workouts. Do side planks to work your love handles or side fat.
Stretching: After you are done with your workout it is important to stretch your muscles for recovery and rest. Stretching helps the body to be more flexible and calms down the muscles for fast repair. It is imperative to stretch after your workout otherwise it can cause muscle injury and cramps.
We know fasting is a great way to detoxify the body and a disciplined schedule should be followed through out the day to call it a real fast. Navratra's are 9 days of consecutive fast with celebration of different avatars of Lordess Durga to eliminate negative energy and rejuvenate your life with positive energy. Fasting doesn't mean not eating at all but eating certain foods allowed during the fast like fruits, water, milk, kuutu flour breads, water chest nut flour, potatoes, nuts and seeds, dry fruits, gorgon nut (makhana), paneer (cottage cheese etc).rajgiri ka atta, sabood dana and arrowroot, sunflower oil, ghee.
The range of food options contains all the macro nutrients and essential vitamins and minerals to meet the daily nutritive requirement. Non Veg, wheat grains, onion, garlic etc are avoided during the fast due to ancient practice.
Carbohydrates: Potatoes, kuutu flour, fruits, milk, paneer, rajgiri ka atta, saboodana and arrowroot
Protein : Milk products, nuts,
Fats : Nuts and seeds, sunflower oil, ghee
Fibre : Nuts and seeds, kuutu flour, fruits, Gorgon Nut,
The food eaten during navratra's is healthy for the body and benefits the body with detoxification, is low in calories and even helps in weight loss. Below is estimate calorie consumption during navratra's. Though there are only two meals eaten during it.
Brunch: One fruit, cup of gorgon nut and glass of milk
Eating above options for the morning meal provides you all the essential minerals and vitamins along with fibre, carbohydrate and protein. Approximately you will consume 350 calories through this meal.
Supper: Buckwheat flour roti - 2 pcs, potatoes vegetable - 1 cup, 1 cup curd,
This meal also provides you with all the essential macro and micro nutrients and provides approximately 520 calories with the meal.
This may differ with some people but usually people consume in the range of 800-1200 calories per day. This is less in comparison to the usual days which includes lots of junk, fried foods, fast foods and everything in fact. Normal table salt is avoided during navratra and this also helps in losing the water weight. Navaratra's also help in reducing blood pressure through least consumption of salt,less oil and fats to improve cholesterol levels, low sugar levels due to a balanced diet and loss of fat through burning of fat reserves in the body.
Eating disorders are conditions which cause abnormal eatinghabits which may cause one to eat excessive or insufficient food intake whichmay have repercussions on the person’s physical health or mental health. Lotsof people with their desire to have a perfect body and other fitnessresolutions become obsessive with their body weight that sometimes results ineating disorders if they are not addressed in time.
Eating disorder is usually considered an expression of emotionaland psychological problem. It can be triggered from harmless statement on a person’sappearance or their feeling of not being good enough to fit in the socialenvironment around them. These issues makes the person self consciousand creates negative thoughts regarding food, body weight which results indisruption of normal body functions and daily activities.
There are different conditions of eating disorder which may makeone become conscious of weight gain or weight loss etc. Moving out of thenormal eating habits to reach a goal can lead to eating disorders.
Some of the more common eating disorders are:
Bulimia nervosa: BuilmiaNervosa is an eating disorder that involves a person in binging and thenpurging in fear of excessive weight gain. Person with Bulimia Nervosa will eatin excess and then use extreme methods like vomiting, excessive exercise etc.to prevent weight gain. People with this kind of disorder can't stop themselvesfrom eating till they are full and then workout or purse in fear.
Anorexia nervosa: People withAnorexia Nervosa have a real fear of weight gain and have an obsession for aslim body shape and low body weight. Teens and kids choose to do extremedieting, very low calorie foods, fasting, excessive exercise etc. and hardlyeat. They void the body of sufficient nutrition in fear of weight gain andnever maintain a healthy weight.
Binge eating disorder: This eatingdisorder is like Bulimia nervosa or Anorexia Nervosa because a person sufferingfrom it cannot stop binging on food. But unlike other disorder the persondoesn't use extreme methods to compensate for the eaten foods.
These kinds of eating disorders are the most common and happengradually to a person to a level where it becomes a habit and the person has nocontrol over it than just executing it. Signs and symptoms of these disordersare desire to lose weight, being in proper shape and size, dieting etc whichlater become obsessions and cause eating disorders. Though the real cause ofeating disorders are not known yet.
If regular activity of gym and treadmill running puts the idea of getting fit then there are many more ways which are exciting as well as straining for the body to start to get fit. Some activities known as adventure sports can thrill you and improve your fitness levels. The best part is that you wouldn't build hardcore muscles or endurance but your overall fitness and attitude towards fitness will get a big boost.
Many times regular fitness activities in our schedule can look mechanical and not motivate you to do it or you may want to just do it for the sake of doing it. Fitness is also feeling good about yourself and if that is not happening then your fitness might hit a plateau. Choose an adventure sport for your fitness and enjoy it while you get fit too.
Fitness Sports
Trekking: Trek to some splendid place to experience the clean mountain environment, bask in some fresh air and see some beautiful landscape with rich flora and fauna. Trekking involves walking uphill and the stress can depend on the incline of the hill. Trekking is fun and walking in the surrounding doesn't get you tired mentally but leaves you tired by sunset.
Skiing: Skiing seems to be tough for many people but is fun when you slide on blades on the mountain slopes. Skiing requires energy to trek up the slope and to ski down again. It requires body to be balanced and proper attention to avoid any collisions. Even learning skiing would elevate your fitness levels.
Hiking: Hiking can be to some nearby place near your city or anywhere by foot or cycle on plains or uphill. Group up with some friends and go exploring your city or some new place. This will keep you moving through out and the company of friends will keep you lively to do more.
Rock Climbing: Rock climbing is another fun exercise as it requires you to lift your body higher and reach your desired goal. Rock climbing has started in cities with falls? and safety measures. So you could try your hand at rock climbing and give a kick start to your fitness.
Rowing: South India is famous for water sports. You could go rowing with your friends to these places as rowing works your core, arms and is exhausting. You could go rowing to some lake or do some paddling in the paddling boats.
Rafting: Rafting is another thrilling adventure sport experienced on rivers coming down the mountains. Riding on the wild tides and balancing yourself with the raft is fun and boosts fitness. It involves some rowing and teamwork with courage too.
Adventure sports are fun but are risky too. Keep in mind the safety measures and enjoy it while you experience it. Though it can not be a source of regular fitness routine but if your fitness seems to come to a standstill then these sports will surely bring back the rush of adrenaline in your body.
Alcohol,or ethyl alcohol (ethanol) is created by breaking down of sugar with the helpof micro organism through a process called fermentation .Most drinks onlycontain certain percentage of alcohol. The most popular alcoholic drinks are beer, rum, whiskey, wine, vodka,tequila and scotch. Alcoholic drinks are in high calories due to the sugarcontent present in them and have damaging effect in long term and due to overconsumption. Alcohol is known to metabolize extremely quickly by the body. About 20 percent is absorbed directly acrossthe walls of an empty stomach and can reach the brain within one minute ofconsumption.
Wheningested, alcohol passes from the stomach into the small intestine, where it israpidly absorbed into the blood and distributed throughout the body. Because itis distributed so quickly and thoroughly the alcohol can affect the centralnervous system even in small concentrations. In low concentrations, alcoholreduces inhibitions. As blood alcohol concentration increases, a person'sresponse to stimuli decreases markedly, speech becomes slurred, and he or shebecomes unsteady and has trouble walking. With very high concentrations aperson can become unconscious and die.
Alcohol is an addictive substance and adverseeffects of drinking occur depending on the consumption meter of an individual.Some studies suggest that moderate drinking is associated with a lower risk forcoronary heart disease. However, higher levels of alcohol intake raise the riskfor high blood pressure, stroke, heart disease, certain cancers, accidents,violence, suicides, birth defects, and overall mortality (deaths). Too muchalcohol may cause cirrhosis of the liver, inflammation of the pancreas, anddamage to the brain and heart.
Any Alcoholic beverage is a high caloriedrink. Heavy drinkers are also at risk of acquiring malnutrition because theytend to substitute nutritious food with consuming more alcohol. Besides,alcohol also obstructs absorption of certain nutrients in the body causingother illnesses.
Alcoholhas bad effects on the body and should be quitted immediately for good healthand to avoid health problems. Limit yourself to 1-2 drinks per day and drink easyand not indulge in binge drinking. Exercise the next day to burn the excesscalories consumed by alcohol drinking.
An essential nutrient is a nutrient required for normal body functioning. An essential nutrient is the one that our body cannot synthesize completely or in amounts required by the body. They are essential to maintain good health by ensuring you are fit physically, mentally and emotionally.
Five essential nutrients that your body needs on a daily basis are:
- Water: Often a forgotten nutrient but so essential that our life depends on it. Human body is made up of 60-70 percent water and this water needs to be replenished to avoid dehydration. Besides being a carrier for nutrients, it is required for all chemical reactions of our body. Water helps regulate body temperature, acts as natural lubricant for the body and helps aid digestion. Always incorporate 8-10 glasses of water per day, fresh juices, and soups can also be incorporated to daily routine.
- Protein: Protein is composed of amino acids, which help to build muscle mass. Major function of protein is in wear and tear of tissues while sparing carbohydrates to perform energy giving functions. Protein is found in such foods such as chicken, egg white, beans, skimmed milk, pulses. We need about 50-60 grams of protein daily in our diet. If you eat too much protein the excess will also be stored as body fat, you should be looking at 20 percent of your daily calorific intake to be of protein.
- Carbohydrate: Carbohydrates are usually referred to as sugars or starches. Complex carbohydrates are found in such foods such as potatoes, bananas, pasta, bread, whole cereals. Carbohydrates are converted into sugars by the body to provide energy.
- Fat: Fat is essential for proper functioning of the body but too much fat in your diet can also lead to obesity, heart disease, heart attacks, and strokes. Cheese, nuts, cooking oil etc are high in fat content. Fat provides 9 calories per gram, fat serves as the storage substance for the body's extra calories which insulate the body as well. Also, act as a medium for absorption of fat soluble vitamins like A, D, E and K.
- Vitamins: Vitamins are ‘vital amines’. Vitamin A is essential for healthy eyes and skin. Sources: Organ meat, yellow fruits and vegetables like carrot, pumpkin, mango and papaya. Vitamin D promotes bone and tooth development while vitamin K is required to maintain healthy clotting. Green leafy vegetables are rich sources of this vitamin. Vitamin C is essential for formation of collagen, iron absorption and preventing infections. Sources are citrus fruits like orange, lemon, tomatoes, sprouts, guava and amla.
Bad breath can make you an unpopular person in your social circle and sometimes even affect your chances of winning the girl of your dream. If physical appearance is rated number one when you meet someone for the first time then bad breath and body odour is rated number two and can adversely affect the impression on the person you are meeting. Many people have bad breath which is medically known as Halitosis which can be because of poor oral hygiene or sometimes even eating food that causes bad breath.
The underlying fact to the problem is the sulphur compounds which are waste products of the bacteria breeding in our mouth.Usually foods that contain sulphur and when consumed leave some in our mouthscausing foul and pungent smell. When we eat foods that contain sulphur, they are digested in our bodies, remain in our blood stream and then finally get carried to our mouths. Even brushing, flossing and mouth wash are ineffective in reducing the smell till the time they are digested in our body. Bad breaths aresigns of periodintis and further gum diseases as it provides ground for bacteria to breed.
Foods To Avoid For Bad Breath
Onion and Garlic: We all know with our experiences of eating garlic and onion and bad breath. Onions and garlic contain sulphur compounds known as Mercaptans. When we eat onion it releases sulphur in the body instantly causing bad breath. Best way take care of it is ensuring you carry a breath freshener like saunf (fennel seeds) or chewing gums.
Alcohol: Alcoholis a drying agent or DESICCANT. Alcohol dries the mouth whenever consumed and worsens the problem further. When our mouth is dry it increases bad breath in our mouth. So whether you drink beer, gin, rum, vodka or vine it will increase bad breath. Cigarettes are also known as drying agent and cause bad breath. Sit next to a smoker or talk to an alcoholic you will experience it for yourself.
Dairy products: The amino acids get readily converted to volatile sulphur compounds by an aerobic bacteria under the surface of the tongue and throat.People who are lactose intolerant should avoid dairy products as it will worsen the bad breath in our mouths.
Meats: Meats are protein rich and sometimes some pieces can get stuck in any corner of our mouth which assimilates protein that produces volatile sulphur compounds causing bad breath. Some people are unable to break down protein in the body which further increases the bad breath. Avoid a protein rich diet, as your body only requires a small amount of it and rest gets stored as fat in the body.
Candies: The sugars contained in candies causes the growth of bacteria that multiply fast increasing the sulphur compounds in our mouth causing bad breath. The bacteria can further cause thick layers of plaque on the enamel of the teeth and gums.
Citrus Juices: Acidic foods are known to accelerate the growth of bacteria in our mouth. Drinking of citrus fruit juices or coffee increases the bacteria and ph level in the mouth, causing bad smell. Neutralizing the acid in the mouth will help reduce the smell. Tomato juice, pineapple juice, orange juice, grape fruit juice etc are all acidic in nature. Instead opt for non-acid juices like coconut water, slightly salted buttermilk etc.
Smoking: All smokers have bad breath. Saliva works as a natural mouthwash and helps maintain the ph balance of the mouth. Smoking decreases moisture in your mouth increasing bacteria in mouth resulting in bad breath. Besides cigarette smoking can build up nicotine on your teeth, tongue, and gums and that can also have additional drying effect to your mouth.
If you have been struggling with bad breath then you should avoid foods that cause bad breath. It is not advisable to quit eating these foods as they are of high nutrition importance but eating them in portion and at the right time will help you reduce the bad odour. Drink loads of water which will increase the metabolism to digest the food faster and dilute the sulphur compounds to reduce the smell intensity. Take care of your oral hygiene and wash your mouth every time you feast.
Do you know that consuming extra salt in your diet can make your body retain more water than usual to dilute the salt which can lead to water weight in the body and results in bloating of the face and body. We Require 3-5 grams of salt per day. A high sodium side effect doesn’t conclude that you quit eating salt but regulate your salt intake. Salt in a vital mineral in our survival and its deficits can result in other problems.
Hypertension is one problem that is caused by high blood pressure which is caused by excess sodium in the body. It is advisable to not to wait for hypertension by consuming excess salt but to lower it in order to reduce the risk completely.
Sodium has an important role in maintaining the water balance within cells and for proper functioning of nerve impulse and muscles. It is important in maintaining the normal ph of blood. Research says that high sodium in diet can lead to loss of calcium from the body and can lead to osteoporosis in the long run. Excess salt is excreted by the kidney.
Salt is not only consumed in the form of table salt which is 40% sodium and 60% chloride. Food sources naturally contain sodium which also counts overall. Fast foods, junk, puddings, canned and processed foods, fresh fruits and vegetables all contain sodium but their quantity may differ. The health drinks, breads, chocolate etc. also contain sodium which counts.
Too much salt can have repercussions on the body. Symptoms of increased salt intake include nausea, vomiting, diarrhea and abdominal cramps. High salt in the body adds stress to the heart function and sometimes causes problems in breathing. Though deficiency of sodium in the body is unusual but sometimes due to prolonged illness and excessive sweating and dehydration it could cause kidney problem.
Before you have developed any symptoms of high sodium intake it is advisable to cut out extra sodium from your diet. Don't add salt in the meal before but add some while eating your meal so that you put less of it. Season your food with spices to avoid use of extra salt to make it taste nice. Try avoiding much of processed foods as it contains salt as a preservative, wash it in water to remove some salt at-least. Meats are also high in salt and cholesterol so try reducing the amount and try not to use extra topping on it further.
Vegetarians are at a lesser risk than no-vegetarians and seeds is associated with lower blood pressure and lower blood cholesterol, less heart disease, less obesity, and fewer incidences of stroke, diabetes, osteoporosis, diverticulitis, gallstones, rheumatoid arthritis, renal disease, cancer and dementia. Provided food is being consumed closest to its natural form. The health benefits occur due to lower consumption of cholesterol, saturated fat and animal protein, as well as higher intakes of complex carbohydrates and essential vitamins and minerals. There is also typically an increased fiber intake, as animal products provide no fiber at all.
While some studies have also suggested that vegetarian diets do not provide a balanced diet. There is certain nutrition which can only be met through a non vegetarians diet. But the health benefits of being on a vegetarian diet are way ahead than its drawbacks which is why vegetarian diet is recommended for better health.
Here are a few reasons as to why you should be a vegetarian:
Obesity: People who follow a vegetarian diet are less likely to be obese as the food sources are less fattening. Plant based food sources have least fat content in them and add no cholesterol to your body. Fruits and vegetable s are low in calories and thus don't add much calories to the diet to cause weight gain.
Cholesterol: Vegetarian diet helps in maintaining low cholesterol levels and the natural food sources help in lowering bad cholesterol from the body.
Cancer: Research World Cancer Research Fund recommends eating a plant based foods rich in fruits, vegetables, legumes, cereals and avoiding meats products may lower risk to cancer. Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), umbelliferous vegetables and herbs (carrots, celery, cilantro, caraway, dill, parsley), other fruits and vegetables (citrus, tomatoes, cucumber, grapes, cantaloupe, berries), beans (soybeans), whole grains (brown rice, oats, whole wheat), flaxseed, many nuts, and various seasoning herbs (garlic, scallions, onions, chives, ginger, turmeric, rosemary, thyme, oregano, sage, and basil contain cancer fighting properties.
Longer Life: People who eat a vegetarian diet stay healthier and longer than their non vegetarian counterparts. People who eat the least amount of fat and animal products have the lowest risks of cancer, heart attack and other chronic degenerative diseases.
Heart Risk: Heart risk problems are major concern for many people these days. Saturated fat from dairy and meat are to be blamed. Fruits and vegetables are full of antioxidant nutrients that protect the heart and its arteries. Eating vegetarian diet will reduce your risk of developing heart problems.
Weight Loss: Vegetarians are leaner and thinner than non-vegetarians. Vegetarian food sources contain less saturated fat, cholesterol and calories. They provide good nutrition to the body for higher metabolism and high fiber content keeps a good bowel movement and better digestion.
Stresseating is the practice of consuming large quantities of food -- usually"comfort" or junk foods -- in response to feelings instead of hunger."Orally fidgety" ranging from nail biting or teethgrinding, and often it leads to eating when not hungry are some responses thatbody gives when you are stressed or anxious.
For many people food canreally take the focus off from anger,resentment, fear, anxiety, and a host of other stress response knowingly orunknowingly. Physiologically there are two hormones to be blamed for- Cortisoland Ghrelin.
Under stress body’snatural response is to put on ‘alert mode’- fight or flight response whichleads to release of hormone called ‘Cortisol- a stress hormone’. Cortisolstimulates fat and carbohydrate metabolism for fast energy leading to insulinrelease leading to sudden drop in blood glucose level which triggers appetite. Ghrelin- a fat storage hormone over released whenpeople fail to sleep properly and this also increases the desire forfood. That’s the reason bingeing on sugaryor fatty foods like biscuits, chips; chocolates (comfort foods) have long beenthought to be connected to stress or anxiety.
Thosehigh calorie comfort foods release feel good chemicals that also want us tokeep eating. This leads to vicious cycle of overeating which can lead toweight gain - which increases psychological stress leading to moreovereating. Here are some of the tips to break this vicious pattern while stillbattling stress in life:
Identify Stress Eating:
Stress eating generally happens without paying a lot of attention and many ofus live in a state of denial. First and the foremost thing to avoid stresseating are to identify the patterns. Maintain a journal or just by noting downthe events that made you eat the big bag of chips or tub of chocolate. Thiswill help not only identify but help to avoid overeating the next time you arestressed.
Out of Sight- Out of Mind Principle:
Don’tput food where you can reach out for it mindlessly. If you are feeling cravingsor urges to eat that aren’t hunger-driven, then you probably will not wastetime searching for the high calorie food. Very often when we are stressed wegrab the most easily available highcalorie options so stack these foods in closed cabinets while keep fruits asthe most approachable food.
Don’t Binge:
Slowdown eating by savouring that pack of chips or chocolate. Focus on the sight,smell and taste of food before swallowing it. Since its physiological responsewades off in minutes so chances are that you might eat lesser servings of those‘unhealthy foods’.
Shift Perspectives:
You might not turn to food if you have a plan for what you can do instead. Sofigure out what you can do INSTEAD. May be you can take a break, switch tasks,drink a glass of water; listen to your favourite song, surf internet. Resortingto stress eating happens when brain is sitting ideal. The idea is when you feelthe jitters and anxiety build up, take a break and go move to burn the stressoff. Habits can be broken or at least converted into healthier habits.
Exercise:
Exercisingis a great way to relieve stress; if you don’t exercise you might resort toemotional eating to cope up with stress. Physicalactivity helps to bump up the production of your brain's feel-goodneurotransmitters, called endorphins. You can take out your stress ontreadmill (meditation in motion) or by gentle breathing exercise (meditation insilence).
It is an established fact that you need to watch what you eat and exercise if you want to lose weight. But more often than not people find it very difficult to start exercising especially if they have no history of participating in sports and other outdoor activities while growing up. The good news is that it is still possible to get some exercise into your routine if you can put your mind to it. Its starts with an initiative of including simple fun activities like walking, climbing up the stairs to walking to run your chores. Once you get your body use to some light physical activity you can step it up a little bit by including other fun group outdoor activities.
Your body needs at least 20 days of repeated activity to turn it into a habit. So don’t give-up on yourself so easily and instead you can choose from some fun activities that we have put together for you to get started. There are multiple options to keep your body fit through fun sports where you can enjoy and lose weight as well. Exercises, especially cardio exercises burn calories faster and builds muscles which also increases the metabolism resulting in weight loss. Below are some fun activities to start some alternate form of exercising.
Cycling: Is like a ride and you can start with slowly cycling around. Cycling will burn calories in the body and build some muscles too. You could do indoor stationary cycling or join a spinning class for faster weight loss.
Swimming: We all love to hang around the beaches and the water. Go swimming to cool yourself and hit a few lengths to burn some calories. Water makes the body light and even a fat man can swim easily and change his fitness levels.
Dancing: Girls and young boys can join dancing which is fun and exciting. Dancing is a light form of physical activity. It can be compared to a full body workout as it requires quite a lot of movements from hands, hips, legs and shoulders. Doing an hour of dance increases flexibility and burns calories.
Jogging: Jogging is running slowly. For best results try running on the toes and move the hands while running. Get started with slow jogging and then you could shift to running and burn more calories. Running is one of the best forms of burning calories and losing weight.
Play a sport: You could play a sport like lawn tennis, table tennis and indoor court games. You could play basketball or just do some skipping. Doing some physical activity will keep you active and flexible. Climbing stairs or hiking can be a recreational activity in keeping you fit.
Include exercise along with a healthy diet and you have got yourself a great weight loss program that will deliver results.
Digestion - Beat the Bloat
Did you know the complete digestive process usually takes about 24 to 72 hours?
If you suffer from bloating, pain or wind this can often be related to a digestive imbalance with underlying causes for example low stomach acid, food in tolerances or low digestive enzymes.
If you feel bloated after a meal, it is worth bearing in mind it takes about six to eight hours for food to pass through your stomach and small intestine. Food then enters your large intestine (colon)for further digestion, absorption of water and, finally, elimination of undigested food.
However by ensuring you have the correct blend of macro nutrients, protein, carbohydrates and fats in your diet can provide your body with the enzymes your body needs to improve the digestive process.
5 tips to improve your digestion
Chewing food- this may seem obvious however but by not chewing your food properly thiscauses food not to be fragmented and incomplete digestion occurs. The digestiveprocess begins in the mouth and by chewing relaxes the stomach muscles andreleases nutrients.
Mindful eating- it is important at meal times we are focused on our food and not distractedby television, driving, or talking on the telephone, as you won't be givingyour food or your body's signals your full attention. As a result, you may feelfull but not satisfied this can then lead to over eating and creating a bloateduncomfortable feeling.
Good gut bacteria- introducing good bacteria in your diet can aid in the digestive process andprobiotics can help balance the pH of the intestinal tract. These probioticscan be found in foods such as yoghurt, sour cream, apples and cottage cheese.
Food intolerances- it is often worth doing a food intolerance test to find out if you sufferfrom any intolerance to certain ingredients as this can cause symptoms such asnausea, bloating, abdominal pain and diarrhoea.
Digestive enzymes- taking digestive enzymes help to provide your body with additional enzymes itneeds to break down food and absorb the vital macro nutrients.
What are enzymes?
Our body produces enzymes and are proteins that run all ofyour cells, organs, bones, muscles and tissues. The digestive system poursenzymes in, where they act on food to break it down into molecules that aresmall enough to be absorbed.
As we age, the pancreas does tend to make fewer enzymes. Asa result of the body not creating enough enzymes it can make it difficult todigest certain foods.
By taking digestive supplements such as complete digestionit can provide your digestive system with the correct blend of ingredients tohelp your body break down the valuable macro nutrients protein, carbohydratesand fats.
Think you suffer from digestion issues then buy our complete digestion to helpbeat the bloat!