Holiday season, is all about celebrating, having fun, and indulging in decadent desserts, rich beverages, and holiday festivities that disrupt your normal eating routine. most people don’t want to give up any holiday foods, fun, and activities. indulgence is good…..to a point. go ahead and enjoy, but make a commitment to celebrate in moderation. this commitment is not a form of self-denial; rather, it is a way to enjoy the indulgences of the season without harming your health. let’s ponder over some smart tricks and strategies which, highlight a simple way to navigate through holiday party food spreads, hectic schedules, and sidelined gym routines without spoiling the fun and enjoyment:- 1. prefer proteins proteins play an important role in maintaining and losing weight as they have high satiety value. some of the tasty high protein food items include turkey, chicken, quinoa, lentils, beans! 2. use smaller plates it has been observed over years that plate size has a significant role to play in weight loss. using smaller plates tends to make you full with less quantity of food. so whenever dining out at a restaurant choose the smaller salad plate (7-10 inches) instead of a tray-like one (12 inches or more). 3. fix it with fiber fiber is a good natural way to reduce body fat. it does not metabolize fat quicker or more efficiently, but it will help you regulate your weight by decreasing the intake of calories. snacking on vegetables and high-fiber items like legumes can help keep you fuller, longer & curb cravings for fatty/junk foods. 4. have sweet moments without sugar added sugar is very harmful as it increases the risks of cardiovascular diseases and obesity. stick to natural sugar (fruits, veggies, and whole grains) for taste and reduce the intake of holiday cookies, cakes, and pies only for the time when you’re truly craving! 5. carbs- take it easy white is really making you fat – white bread, pastries, and refined sugars (aerated drinks/sodas). the science behind this is that the body breaks down simple carbs quickly, which creates a spike in blood sugar that leaves us feeling hungrier, faster. prefer the intake of whole grains instead (brown rice, quinoa, couscous, orzo etc.), which have the potential to reduce the dangerous excess abdominal fat. 6. beware of booze alcohol has a high level of empty calories. not only this too much drinking makes you lose the inhibitions around food which results in irresponsible eating. to keep your weight loss regime under control limit your booze intake. cheers! 7. have water drinking water helps you feel full, and, as a result, you tend to consume fewer calories. pregaming a meal with a glass of water helps in cutting calories. also, having a good amount of water throughout the day keeps you away from unhealthy munching. 8. turn down the temptations food and eyes have a direct relationship – the more we see food, the higher we tend to consume. so face away from the dessert spread to avoid its intake. also, excessive curbing can backfire sometimes, but moderation can help you get through it effectively. smartly cave into your cravings to avoid unnecessary bingeing later. 9. chew gum popping a piece of sugar-free gum won’t necessarily curb your appetite, but would distract you from unknown popping of food in your mouth as it is already busy. while the long-term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks, and decrease hunger between meals. 10. make room for healthy fats not only do you need fat in your diet to provide energy and absorb the fat-soluble vitamins a, d, e, and k, but it also helps you feel full. get healthy monounsaturated and polyunsaturated fats from avocado, nuts, olive oil, applesauce, banana, flax, etc. gaining weight is easy and losing it is a time taking process. to make your holidays happy and healthy don’t forget to follow these simple tips. happy traveling!Feb 20,2020 0
Since many years, the most loved nutrient by muscle and strength trainers is protein, but recently it has gained popularity amongst weight watchers as well. as soon as the name of this nutrient is heard a mental image of strength and power of will is formed amongst all individuals. the basic definition of the term protein is that it a chain of amino acid, which form the building blocks of tissues in human body. protein plays a proactive role in building healthy bones, skin, hair, muscle, cells, and also enzymes (involved in nearly every function of the body). regular intake of adequate protein triggers proteins synthesis and faster building of muscles because of which it is considered really essential nutrient for all athletes. along with this, consumption of this nutrient also helps in improving the body composition, elimination of hunger and lower body fat. they also have an active role to play in aiding many health issues like sleep, blood pressure, cardiovascular diseases, etc. these benefits of this super-nutrient are still unknown because of which people wonder if it safe to consume to it or will it really boost the weight loss process. we are here to solve all your questions by highlighting some of the major benefits of adequate consumption of protein- 1. reduced hunger levels high-protein diets are known to help in weight loss process as they lower down the hunger levels. proteins are really filling in nature and when consumed in adequate levels they provide high satiety value. a study has shown that if a person increases 1% of protein intake the calories consumption level lowers by 32-50 calories. 2. less belly fat various studies have proven that consumption of a high-quality diet with at least 10 grams of essential amino acids results in lowering down the fat around you belly. 10 gms of these acids build the threshold against fat gain as protein synthesis is initiated in the body, which ultimately results in more muscle mass, higher energy levels and greater thermic effect of food. 3.fuels fat burning it is quite strange but is scientifically proven that your body cannot effectively burn and use fat as energy if it doesn’t have help from proteins. when you are on a weight loss regime, your body is losing both muscles and fat. at this time, it is important to increase the consumption of proteins which fuels the fat burning process and preserves calorie-burning lean muscle. 4. muscle repair & growth after an intense workout session, your body definitely needs a boost and that’s where proteins come in. when you are on strength training regime even then the consumption of proteins is essential as it allows your muscle to repair and grow quickly. 5. improved bone density consuming higher levels of proteins helps in improving the bone density and thereby reducing the risks of osteoporosis. though there have been many misconceptions about proteins being bad for bones, but studies have proved that the amino acids present in this nutrients helps in improved bone building. along with this, it triggers the working of igf-1 hormone which is also a major regulator of bone metabolism. 6. faster recovery from injuries the accelerated protein synthesis results in faster repair of injuries and strengthening of connective tissues which reduces the risk of future injuries as well. along with this, the higher levels of amino acid prevent muscle atrophy, which lowers down the natural recovery speed of the injury. 7. better sleep it has bee proved over time that high-protein diets allow people to sleep better without any disturbance in comparison to any other diet. this is because this nutrient triggers the chemical transmitter of the body which keeps you energies and active throughout the day and sleepy and restful at night. 8. greater life span and better quality of life some of the essential elements to boost up human life span includes physical strength, lower bp levels, muscle bones, bone health etc. when you prefer protein diets in comparison to carbs diet along with above health improvements you also tend to improve the blood sugar tolerance, insulin health, and heart diseases risk as well. low intake of protein is a strong factor which is responsible for the death of aging people as it leads to functional decline and frailty. animal studies have also shown that higher levels of amino acids can increase the lifespan in humans by nearly 10 years! so, now it is the right time to make this nutrient an essential intake on the daily basis. here we have a high protein meal plan along with the list of some good source of proteins to help you make better food choices- healthy protein meal plan breakfast: 2egg omelette made with olive oil, 1 ½ cup of chopped tomatoes, mushroom, and onion; served with 1 slice of multigrain toast. lunch: one medium multigrain roll with 100 grams of skinless chicken and 2 bowls of vegetable salad. snack: veggie sticks with 2 tbsp of hummus or small low-fat fruit smoothie + protein powder dinner: 100 grams of sliced cooked lamb (150 grams raw) with 1 cup brown rice and 2 cups of stir-fry veggies. good sources of protein lean meat seafood eggs low-fat dairy products nuts and seeds beans and lentils soy products such as tofuFeb 12,2020 0
Well, today let’s talk about this power-packed exercise which is called the burpees. it was named after the american physiologist royal h. burpee. he developed the burpee test as a part of his thesis during his phd in physiology as a simple method to know the fitness level in a person and this is how it all began. today this is the most effective form of exercise that gives immense results for weight loss and body toning. now doing this power-packed exercise is too simple. you just need to perform the following steps: 1. take a standing position 2. get in the plank mode 3. lower your chest to do a push-up 4. kick your feet back to their original position 5. get up, jump and repeat it from step one. there are some super benefits if you include this exercise in your workout schedule, which are explicated as under: 1. no equipment needed this form of exercise does not require any equipment which makes it very easy to be performed anywhere and anytime. since it is a non-equipment workout; so you really do have no excuse to not do them! you can do them in your home, at the gym, in the garden, on holiday – or anywhere else you feel like. 2. strengthens your core burpees will get you the perfect abs and core in the fastest way. it is one of the best exercises ever to boost your endurance and build a strong core. just 10 burpees reps in a row will make your heart pound and your breath get quicker. do them consistently and watch as your core strengthen! 3. burns mega calories burpees actually convert your body into a fat burning machine. they are awesome because they help in complete body workout. this single exercise includes a squat, press up and jump squat. as this exercise involves multiple muscles, it tends to elevate your heart rate to maximum level and hence burn loads of excessive calories. along with this, some studies have also shown that high-intensity exercises like burpees actually burn up to 50% more fat than moderate exercising. it is quite indicative that it is the perfect form of exercise which burns mega calories, builds upper-body strength, and increases power. so if you want to lose weight, ditch the bike, cycles and treadmills – and do burpees instead. 4. improves aerobic endurance burpees aren’t just great for helping you to lose fat and build muscle; they can actually help to improve the health of your heart and lungs. this is because burpees are classified as an anaerobic exercise, which means that your muscles aren’t using oxygen during the workout. instead, your body uses glycogen (the stored form of glucose) as fuel. anaerobic exercise plays an active role to increase endurance and fitness levels. 5. works on entire body the most effective and productive mix of multiple exercises has enough options to tone the entire body. its impact is not limited to only one body part rather it helps in toning and shaping the entire body structure. 6. raises metabolism for a continued fat burning even after completion according to american college of sports medicine doing 10 fast-paced reps of burpees makes the same impact at revving your metabolism as a 30-second all-out sprint. improved levels of metabolism make your body a fat burning machine and helps to burn calories and fat long after you actually stop exercising. 7. good for everyone burpees is one form of exercise that benefits all kinds of people. if you are a pro at workout and spend more than 2 hours on exercise every day, it will definitely benefit you if you include burpees in your workout and also if you are a beginner and have just begun to work out or get into a regime for weight loss, it will give you miraculous results. hence, it can be treated at par with running as it surely takes some efforts to do burpees. 8. extensive results if you do it every day unlike running, which is a monotonous form of exercise, burpees are fast paced, dynamic, and never boring. burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain or, just to look good. including this exercise in your daily routine you will be able to achieve your weight loss goals much faster than any other form of exercise. now after getting educated about the benefits of burpees, one starts to think how many should be done. well for that if you have just learned to do burpees and can do it right, start with 5 at a stretch and then keep doing it for a week. once your body gets used to this exercise, you can keep adding 5-10 more every day and your final target could be as high as 100… so don’t wait. just pull on your shoes and your gym wear and start doing burpees now. caution: you should start doing it only if you know the right way to do it. please make sure you don’t hurt your knees while doing it. if you feel the pressure on your knees, immediately stop doing that.Jan 29,2020 0
Working out is an important part of our lives; it brings lots of benefits to our bodies and health and it is great for our psychic and mood. after a working out session, the first urge is to jump into a cold shower and relieve all that heat and cool yourself out but that is not exactly wise, because what you do after working out is as important as what you do during this process to get the best results, and here’s why it’s not so wise to jump into a cold shower: a) first of all, if you stop too sudden from of a great effort there’s the risk of getfting a dropped blood pressure and your blood could gather in your legs, so in order to prevent such thing, you should continue with an easy walk for 5 minutes after running or some stretching out after cardio or strength training, also 5-10 minutes. this way you’ll relax all that tension from the workout, avoid next-day soreness and help expediting the healing process of muscles that start to break down from the effort. it is advisable that you alternate the hot water with the cold water, during the shower to keep the blood flowing from one extreme to another, for muscle recovery and against the inflammation after work out. b) also, you should not rush into drinking a lot of water after the workout. we know you’ve dehydrated a lot but drink small portions and allow your body to steady its heartbeats and get back to a normal function, before filling the water gap in your body. in 15-30 minutes, after the workout, your body’s metabolic window will be open and that’s the perfect time to drink water and a protein shake as well, to rebuild your muscles. if a shake is too much you could have chocolate milk for energy. c) getting a full massage can also help, or rolling a foam roller under your back and neck will do the trick as well if you can’t have a full massage. don’t forget to rest well and eat well, if you want to keep your tonus and be healthy looking and glowing.Jan 14,2020 0
Forget the treadmill or the aerobics classes. more people are now catching on to how cycling- whether it be the traditional way outdoors on the open road, or using a static bicycle in the gym for a cycling or “spinning” class- is one of the lesser known, yet highly effective exercise methods for losing weight.taking up cycling is a fun and enjoyable form of movement that can also lead to many health benefits- including weight loss. by cycling every day, it is possible to tone the body, improve overall fitness and start to lose the excess kilograms in a steady and healthy way. the way that cycling can kick-start your weight loss efforts is through a combination of factors. firstly, it is a low-impact sport which strengthens your hip muscles, hamstrings, glutes and quads, and the stronger these large muscle are, the easier it is for your body to burn fat. second, cycling also requires doing short sprint workouts that are known to effectively increase levels of human growth hormone, which helps to boost lean muscle and burn fat. finally, when cycling, you also do interval training (spurts of activity and rest) that increases your body’s metabolism, so you keep burning fat even when you aren’t cycling. it doesn’t get better than that! like all forms of safe weight loss, the results you achieve will depend on the amount of effort you put in. to lose 1kg a week (which is a safe and healthy weight loss speed), you will need to develop a cycling routine that is consistent (at least 3-4 times a week). you will also find that your weight may not change dramatically at first because your muscle mass will first increase from the strengthening of your muscles that happens though cycling. this will mean the numbers on the scale won’t change- even though your body shape will from becoming more toned. the great thing about cycling is that it can be easily integrated into your current lifestyle. start riding from place to place rather than taking your car. or set up a stationary bike in your living room, and burn calories while watching your favourite tv show. the ease of being able to cycle in different situations also means you can have plenty of variety in your exercise routine, and many people soon find they become quite addicted to the cycling rush. you will also need to combine cycling with a healthy diet to get the results you want to achieve. cyclists benefit from having more protein in their diet to keep hunger at bay and to kick start their metabolism before a ride. don’t skip meals when regularly cycling, and eat a protein rich meal combined with healthy “good” carbohydrates within thirty minutes of completing a ride. the powerful combination of a well-rounded diet with managed portion sizes, avoiding junk food and sugary snacks, drinking plenty of water, along with a regular cycling routine will see you reaching your weight loss goals before you know it!Jan 04,2020 0
Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? do you have that one friend who eats like there’s no tomorrow and still doesn’t gain an ounce of weight? after spending your entire adult life struggling with your weight, are you left wondering what you’re doing wrong? here are 7 eating habits slim people embrace – the secrets to their staying healthy, feeling fit and looking like a million bucks. 1. they’re smart about eating out. slim people eat out as an indulgence, not a habit. they choose restaurants that offer healthy options (salads, low-calorie variations). they avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). they choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. they order a salad to fill up on a healthy starter and share their main dish with a companion. they choose clear soups and cold soups over thick and creamy ones. 2. they choose wisely when it comes to sides and extras. reaching for the complimentary bread basket and slathering on some butter means you’ve consumed a chunk of calories before your meal has even been served. slim people skip extras like cheese, french fries, and sauces loaded with calories. instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories. 3. when they snack, they snack healthy (think whole grain, low-fat variants). fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate. 4. they eat slowly, relishing the food. wolfing down your food does not give your body time to send signals to your brain that you are satiated. slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don’t overeat. 5. they exercise portion control. eating one slice of pizza isn’t nearly as bad as downing a beer and four slices of pizza. slim people tend to eat small portions, especially when they’re indulging in high-calorie foods. 6. they avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. slim people make it a habit to drink water – the elixir of life – it’s calorie-free, it’s good for your skin, it keeps you hydrated – the benefits are many. if they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water. 7. they read labels when they go grocery shopping and avoid buying food labeled rich or creamy. slim people buy healthy food so they’ll eat healthy food. next time you go grocery shopping, make note of a slim woman’s cart – more often than not it will be filled with fruits and vegetables rather than processed or canned foods. make these eating habits a lifestyle choice and you are sure to notice a difference. combine them with exercise and the results will be sensational! it will be others who’ll be looking at you with envy.Dec 27,2019 0
Did you ever try step aerobics to achieve fitness? step aerobics refers to a high-intensity training which requires more than six times the effort of sitting. it is a highly effective workout that helps to burn fat in a fun way and hence makes your cardiovascular system strong. the best thing about it is that it does not need too many equipments – get a step and a pair of gym shoes and you are all set. the entire workout revolves around ‘stepping’ which, being a low-impact movement can be done anywhere. though strength and other exercises also hold their importance but aerobic activities burn more calories than any other form of physical activity. aerobic steps and benches are an excellent tools when you need that weight-loss punch! according to harvard medical school, step aerobics is an effective way to burn a huge amount of calories. the rate at which you’ll burn the calories is dependent upon 3 things – your current weight, intensity of exercises and its duration. a 155-pound person will burn 260 calories during 30 minutes of low-impact step aerobics while a 185-pound person will burn 372 calories during 30 minutes of high-impact step aerobics. types of step aerobics some of the most common exercises you can do with the aerobic steps are highlighted as under: a. just step turn your basic workout into a high-intensity one by simply stepping on and off the bench one foot and then the other, over and over again. do this as a warm-up or a cardio interval throughout your workout. it will get your heart pumping and help you burn off extra calories. b. kick steps start with both feet on the ground, standing behind your bench. step onto the bench with one foot and bring your other foot off the floor and kick it forward. come back to the starting position and alternate legs. every time one leg steps, the other one kicks. c. incline pushup an incline pushup is a same move as the basic one but instead of starting with your hands on the floor, your hands are on your step. still concentrate on keeping your body in a straight line as you push yourself down and back up. d. alternating knee-ups this one is great for your abs and strengthening your core. for this one, simply lift the opposite knee as you take a step. the higher the lift, the greater the challenge and better the results. these can be done one at a time or in alternating sets. e. v-step raise this is the basic step done with the feet landing far apart on the platform. step up with the right foot, placing it on the far right side of the platform, then bring up the left and place it on the other side of the step. step down with the feet together. it targets different muscle groups in your legs and hips than the basic. f. side step kick out start on one side of the bench with dumbbells in each hand. step onto the bench with your lead foot and kick your other foot out to the side. do it for 40 seconds on each side! benefits of step aerobics you will be able to reap in multiple benefits if you start exercising with an aerobic step. some of the major impacts it would make are highlighted as under: 1. being a high-intensity workout, it burns more calories in comparison to other workouts. 2. it is the best exercise for so-called “spot reduction” which directly targets the lower body and belly. 3. it’s a sure shot way to tone your heart and limbs. 4. leg and buttock muscles receive a great workout from this exercise technique, and will become sculpted and toned over time. 5. it also helps to build physical endurance, balance, and flexibility. 6. it is a hassle-free workout routine that can be easily customized. points to remember follow these considerations before you start with steps aerobic: 1. warm up your arms and legs before using the step! 2. practice aerobic step with cool down movements to get your heart rate back down. 3. stop, if your joints start to hurt during the activity. 4. if you have a history of knee problems, avoid it. so what are you waiting for? the bottom line is that you should incorporate the aerobic step in your workout to multiply your efforts and gain maximum output!Dec 19,2019 0
Oatmeal is not new word for people who are willing to lose weight as it has been a comfort staple breakfast for generations but what remains hidden under the layers is the most versatile and nutritious component of oats – bran! bran is extremely high in a unique type of fiber known as beta-glucan which is not only good for weight loss but also beholds many other health benefits.it is strange to acknowledge and believe that a bowl of oat bran contains about 50% more fiber than the same size of oatmeal which automatically makes it clear that it is more effective in managing cholesterol levels and has higher contribution towards boosting the weight loss process. in terms of calories also oat bran wins the race as it has only 66 calories in a 3/4 cup serving in comparison to 124 calories in same size bowl of oatmeal. oat bran also has more antioxidants, protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc than oatmeal. oat bran is a powerful slimming food. apart from being low in calories and high in fiber the other properties which enrich this super food are – 1. satiating power – oat bran keeps you satiated for long, which is because as soon as you intake it, it absorbs the liquid and expands up to 25 times making you full, quite fast. not only this it keeps you full for longer duration, which ultimately helps in cutting down the unnecessary calories between the meals! 2. intestinal calorie loss – oat bran blocks the absorption of calories from the intestine. the simple working of this funda is that when you eat food, it is broken down in individual components – carbs, proteins, etc. the calories released from these components are then absorbed into the body. when you consume oat bran, it blends well in the intestine and produce bolus, which is a gel-like substance. bolus then absorbs the nutrient breakdown and the pulp together helps to flush out the calorie-dense components of fats, glucose, and amino acids out of the body through the stool. overall this process is helpful in slowing down the assimilation of sugar and removes extra calories from the body! simplest ways to make it a part of your daily diet! confused about the right way to have it? here’s how you can make it a part of your daily routine without making any extra efforts- 1. add 30% in your oatmeal 2. add a tbsp in your yogurt or smoothie 3. mix in your omelet 4. sprinkle it on salad 5. mix it in a soup or stew 6. add it to your bowl of porridge 7. use it as a key ingredient in muffins or pancakes so when trying to shed off those extra pounds don’t forget to include this fiber- rich food in your diet. this will be a big help to lose weight as it will increase the satiety value, curb appetite and regulate blood sugar levels. just remember to combine a daily dose of bran with a blend of healthy diet and exercise to make your weight loss journey a sure shot success.Dec 03,2019 0
According to a recent report in forbes magazine, a whopping 74% of americafns over the age of 15 years are overweight (bmi greater than 25) or obese (bmi greater than 30). america came in at an inglorious #9 on the world’s fattest countries list. in contrast, france was a more respectable #128. these statistics are surprising because france is a country where croissants, cappuccinos, and the café culture thrives; patisseries with mouth-watering desserts are found on every street corner; eating refined flour baguettes with meals is popular; lingering over food cooked in buttery sauces is commonplace; and drinking wine is the norm. so what are the secrets about the french and their eating habits that help them stay at a healthy weight, without exercising to exhaustion, and despite a seemingly unhealthy diet? paris is not the fashion capital of the world just by accident. the french are vain and fashion conscious. they have a mindset where they like looking good in beautiful clothes. french women take great pride in their chic and slender bodies and don’t “let themselves go.” the french eat their meals like they have all the time in the world. a typical lunch in france lafsts two hours. they don’t like wolfing down food while multi-tasking. the french have an unhurried approach to food. they savor their meals with all their senses and eat for pleasure, not just nourishment. they also eat at regular intervals and consider eating in front of the television uncivilized. even though it seems the french eat a lot of carbs in the form of bread and pasta, their portions are small and their meals are light. nothing is forbidden, but fatty foods are enjoyed occasionally and in limited portions. a sandwich in france is likely to be a baguette with a few healthy fillings compared to the giant overstuffed cheese-laden american ones. eating dessert in france is de rigueur, but rather than denying themselves, they choose quality over quantity. the french know when to stop. their pastries are mini sized and they stop at one. the words mega, jumbo, and supersized are not part of their food vocabulary. all-you-can-eat restaurants are virtually unheard of in france.they buy healthy food. a french supermarket is likely to have an entire aisle devoted to healthy foods like vegetables and fruits, and snacks like chips, sodas, and cookies get very little shelf space. the french enjoy a meal at a restaurant as an indulgence, but on most days, they eat real food prepared in their kitchens. take-out is uncommon in france. they don’t order high-fat convenience meals. they allocate sufficient time in their daily routines to prepare and eat food. their main meal is lunch. snacking between meals is also unnecessary as traditionally their meals are well balanced. in france, they don’t think about fitness all the time, they just make it a way of life. it’s common for people to use public transport, walk, or ride a bike to work. high levels of the stress hormone cortisol are directly linked to belly fat accumulation. the french know the importance of getting a good night’s sleep and switching off from the stresses of work. if you want to eat cheese and bread, drink wine, and still be slim like the french, slow down, savor the flavor, taste, and aroma of your food, eat everything but in small portions, and make walking your second nature. and isn’t it time we renamed french fries to american fries?Nov 22,2019 0
Does this sound familiar – you vow to put in a mile or two on the treadmill every day and count every last calorie, but a few days later the diet is forgotten and you’re wolfing down pizza and guzzling beer with a group of friends? draconian diets are tough to stick with. it’s better to make small changes in your daily diet than take an all-or-none approach. losing weight is especially hard if you are one of those people that just can’t resist junk food. here are some healthy swaps to help you get in shape without feeling deprived: 1. burgers: a mcdonald’s big mac has a colossal 550 calories! add to that fries and coke, and you’re looking at close to 1500 calories! instead, make your own burgers at home using whole grain buns and lots of salad. use healthy grilled patties and low-fat spreads with herbs to add flavor. serve with oven-baked sweet potato chips brushed with a little olive oil and sprinkled with sea salt. 2. pizza: a single slice of thick crust pizza packs in about 275 calories. multiply this by 3 or 4 slices and add the calories from your drink, and you are overshooting your daily calorie count in just one meal. the alternative is to make your own pizza with whole grain flour for the pie (or use lebanese bread), well-seasoned home-made tomato paste, low-fat cheese, and a generous pile of veggies. 3. fried chicken: a small piece of chicken coated in breadcrumbs and deep fried contains as many as 250 calories. and who can stop at just one piece? substitute this with chicken dipped in egg, rolled in breadcrumbs and herbs, and baked or grilled in an oven. 4. fajitas and burritos: a chicken fajita burrito from chipotle mexican grill can be a whopping 1200 calories! if you love mexican food, but don’t want to derail your diet, consider a deconstructed burrito with lettuce, beans, avocado, and salsa. a serving of fresh tomato salsa has only 10 calories compared to the decidedly more substantial 230 in guacamole. go easy on the sour cream and cheese and skip the rice. 5. potato chips and dips: snacking can be serious business. just 100 grams of potato chips and cream cheese dip come loaded with 900 calories! substitute with multi-grain pita chips, baked sweet potato or banana chips, and kale chips as healthier alternatives. when it comes to dips, hummus is packed with protein and yogurt with garlic and herbs is low in calories. 6. cocktails: if you’ve been watching what you eat and are wondering why you’re not losing weight, you may be drinking your calories. a glass of long island iced tea has a massive 780 calories! margaritas and pina coladas are no better and pack in close to 700 calories in every glass. on the other hand, a glass of red wine has only 75 calories and is heart healthy and loaded with antioxidants. choose your drinks wisely, or better still, make yourself a refreshing mojito with white rum, mint, lime juice and soda water, swapping the sugar syrup for a dash of brown sugar. 7. muffins and cakes: grabbing a chocolate chip muffin at your local bakery can set you back by 500 calories. to put things in perspective, you have to walk at 4 miles/hour for an hour and a half to burn that off! instead, bake some apple, cinnamon, and oat bran muffins that are heart healthy and delicious. experiment with dates and prunes as natural sweeteners and use healthier ingredients like carrot, ginger, banana and walnuts in your cakes and muffins 8. biscuits and cookies: when you absentmindedly stuff a hob nob or bourbon biscuit into your mouth, you’ve devoured close to 70 calories, and a 100 gram serving of butter cookies is a gigantic 500 calories. cereal and granola bars are loaded with whole grains instead of butter and sugar. other options are muesli and chia seed bars and biscuits containing rolled oats, carrots, pumpkin, and sultanas. 9. chocolate: if you must eat chocolate, pick your indulgence carefully. not all chocolates are made equal. milky way has 98 calories per bar and 3.5 g of fat while a snickers bar has close to 300 calories and 16.5 g of fat! dark chocolate is calorie rich (550 calories in 100 g), but a small piece is often enough to satisfy cravings. 10. ice cream: a cup of ben and jerry’s fudge brownie ice cream has 500 calories, and that’s without any additional toppings like nuts or chocolate sauce. a healthy alternative is to freeze fruit like bananas or berries and blend them in a food processor until smooth. add healthy toppings like almonds or honey for added taste and sweetness. when you do give in to temptation, remember gelato has less cream and about 30% fewer calories than ice cream. small tweaks in your eating habits can result in big changes. try these ideas for food that has all the flavor, but none of the fat.Nov 18,2019 0
Mmmm, yum! there is nothing better on your waffles or pancakes to make them sweet than the caramel tasting the goodness of maple syrup. considered a healthy alternative to sugar and honey, you can even enjoy maple syrup without the guilt. or can you? is maple syrup actually as healthy as you think it is? maple syrup is natural and unprocessed when compared to highly processed refined sugar, then yes, maple syrup is certainly a healthier alternative. it is 100% natural, pure, and free of any colouring or additives. it is obtained by tapping the sap of the maple tree in a simple, two-step process. the less processed and more natural a product is, the healthier it is, so the simplicity of obtaining maple syrup is a plus. maple syrup contains vitamins and minerals maple syrup also contains a range of essential vitamins and minerals in fairly good levels. it has calcium, potassium, magnesium, copper, and iron in moderate levels and is very high in zinc, which is great for boosting your immune function, and manganese, which is essential for healthy skin and strong bones. vitamins such as thiamin, riboflavin, niacin, and b6 are also found in maple syrup. this makes maple syrup more nutritious than refined sugar which has no nutritional value. another plus is that maple syrup is also very low in saturated fat, cholesterol and sodium. maple syrup contains antioxidants antioxidants are vitamins and nutrients that protect our cells from damage caused by free radicals. common health conditions related to free radicals include cardiovascular disease, cancer, diabetes, and degenerative disorders. eating foods which are high in antioxidants may help in delaying or preventing such free radical-induced illnesses. and the good news is that pure maple syrup contains many active antioxidant elements. in fact, studies have found that maple syrup contains up to 54 different antioxidant substances, especially in the darker b-grade varieties. several of these antioxidants are known to have anti-cancer and anti-bacterial properties, another plus for maple syrup lovers. however, you can also find the same antioxidants in berries, fruits and nuts, and these foods may be more satisfying and nutritious overall than only gorging on maple syrup for your antioxidant intake. maple syrup has a high sugar content despite many of the positive elements, a large portion of the calories from maple syrup comes from sugar in the form of sucrose. in fact, 100 grams of maple syrup contains 67 grams of sugar! this means that it can cause spikes in blood sugar levels that can affect the way your body metabolises insulin, which can then lead to other serious health problems such as diabetes. so, even though maple syrup is natural, this high sugar content means that the negative effects of consuming sugar are still present. however, if you do want to sweeten your food with a refined sugar alternative, choosing to do so using maple syrup will mean that you are still using a third less sugar than if you used regular sugar. maple syrup also has a lower glycemic load than refined sugar, so the spikes in blood sugar levels will not be as bad as if you are consuming refined sugar. choose your maple syrup wisely unfortunately, not all maple syrup is the same. food manufacturers may try and sell syrup that is not pure, or natural. you want to make sure the maple syrup you are consuming is not maple-flavoured syrup which is essential just sugar flavoured to taste like the real maple syrup which is obtained from maple trees. be sure to read your labels carefully to make sure you are consuming the real deal! a better way to sweeten your food than refined sugar the bottom line is, that when it comes to sweetening foods there is no doubt that choosing a clean option like pure maple syrup is better than choosing refined sugar that contains no nutritional value. maple syrup tastes good and contains valuable nutrients and antioxidants. however, it should not be considered a health food due to its high sugar content and it should be consumed in moderate amounts, especially if you are concerned about your overall health.Nov 11,2019 0
Walking does contribute in weight loss and proves helpful in making visible changes except for the time when you eat while walking. the studies from the university of surrey have highlighted that having a meal while on the move could make you prone to overeating throughout the day. in order to reach to the conclusion, this study was conducted on 60 teenage girls in which they were required to fill out the questionnaire about how hungry they were and how urgently they wanted to consume food. further, the ladies were asked to eat a cereal bar while doing one of three activities for five minutes: watching tv, chatting with another participant, or walking. after they finished the activities, they were asked to fill another questionnaire about their hunger levels, the need to eat and whether they were trying to watch out what they ate. further, there was a taste test which included chocolate, grapes, carrots, and chips; after 7 minutes they were asked to share their thought on the flavors and preferences. the results of study brought forward that the women who walked after eating the cereal bar consumed more chocolate in comparison to those women who spoke to other person or watched tv. the researchers have come to a conclusion that walking is more of a distraction than talking or watching tv but they are still uncertain about the reasons for the same. along with this, the authors have also assumed that the women might have thought that “i just did some physical activity—so i’m going to eat as much candy as i want” and thus indulged in more amount of chocolate. though the researchers are not very certain about why these results turned out they way they did since the study didn’t look at causation, but it certainly makes an indication towards the fact that more research is needed to determine whether eating and walking could affect how much people consume over the long term. now the question that will eating on the go really sabotage your weight loss plans is still to get the right answer. though the final verdict from the jury is still to come out, but it’s not a bad idea to sit down and eat your breakfast more mindfully just in case.Oct 17,2019 0
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