No path is too difficult. No destination is too far !
Posts tagged Healthy Food
Include mangoes in your daily diet
May 5th
We all know that mangoes are called the king of all fruits. But do we really know why? Apart from the fact that it is one of the most delectable treats for the taste buds, this fruit is also loaded with vitamins, minerals and anti oxidants, all of which are good for the skin, say skin care experts.
Eat Mango, Say Bingo !!
Dr Apratim Goel, dermatologist says, “Mangoes are a rich source of beta carotene (vitamin A), which is a strong antioxidant. Apart from the rejuvenation effect, vitamin A also has dramatic effects on acne / pimples. Beta-carotene is the nutrient that’s supposed to help you see in the dark, and it’s crucial for your skin. It’s converted by your body into vitamin A and is so important that it’s often prescribed as a topical treatment (one that’s applied directly on to the skin) for acne.”
Mangoes are high in fibre but low in calories and sodium. They are also rich in vitamin A and have good amounts of vitamins B and C as well as Potassium, Calcium and Iron.
It has been found that the phenols and several enzymes in mangoes have healing as well as anti-cancer properties.
Dr Satish Bhatia, dermatologist says, “The phenols in mango and enzymes besides promoting healthy skin and hair, help in diabetes control and improve overall immunity. Vitamin B3 and B-Complex strengthen hair. Mangiferin, the enzyme, has skin and other cancer benefits.”
Mangoes are one of those fruits that have a lot of misconceptions about them. Nutritionists have often reiterated that mangoes do not have much fat in them, rather they reduce cholesterol and are a source of natural sugar. Clinical nutritionist Dr Nupur Krishnan says that mangoes are high in fibre.
Vitamin A is the greatest friend to good skin and its deficiency can cause dull skin, open pores, acne, as well as horny eruptions on the arms, elbows and knees.
Consuming mango regularly makes the complexion fair and the skin soft and shining say experts. Dr Goel says, “Mango is effective in relieving clogged pores of skin. It is high in antioxidants and low in carbohydrates. This fruit contains a lot of tryptophan, which helps in the formation of the ‘happiness-hormone’ serotonin.”
Mango has iron, so, pregnant women and people with anaemia are advised to eat this fruit. “Apart from the fruit pulp, the skin of the fruit is rich in AHA ( alpha hydroxyl acids) and is used as skin exfoliant and rejuvenator. It has a more rapid cell turnover rate,” says Dr Goel.
Aesthetician Ritu Tanwar says, “Rub the skin of a ripe mango, on your face gently, for a few minutes. This fruit has many ingredients that can help the skin to remain smooth and young. It has a rejuvenating effect.”
Vitamin C, in this fruit, helps in collagen formation, which keeps the skin firm.
So, what are you waiting for? Include those ripe and juicy mangoes in your daily diet and begin leading a healthy and beautiful life!
One medium-sized mango comprises:
Calories – 107
Protein – 0.84 g
Carbohydrate – 28 g
Total Fat – 0.45 g
Fibre – 3 g
Vitamin A – 6425 IU
Vitamin C – 45.7mg
Magnesium – 18 mg
Potassium – 300 mg
Calcium – 20 g
Cholesterol – 0 g
Saturated fat – 0 g
Traces of manganese, selenium, iron, sodium and phosphorus
Milk for breakfast cuts lunch!
Jan 26th
Drinking fat free milk instead of a fruit drink at breakfast helps you feel fuller and eat less at lunchtime, according to a new study.
During the study, Australian researchers found that drinking fat free milk in the morning helped increase satiety, or a feeling of fullness, and led to decreased calorie intake at the next meal, as compared with a fruit drink.
The milk drinkers ate about 50 fewer calories (or nearly 9 percent less food) at lunch.
In the study, 34 overweight but otherwise healthy men and women participated in two testing sessions – one in which they were served about 20 ounces of fat free milk, and one in which they were served the same amount of a fruit drink (both beverages contributed about 250 calories to the breakfast meal).
During the four hours between breakfast and lunch, the men and women gauged their feelings of fullness and were allowed to eat until comfortably full at lunch.
The researchers found that the milk-drinking adults reported feeling fuller, more satisfied and therefore ate fewer calories at lunch.
The researchers suspect that milk’s protein content, the lactose or simply the thickness of the beverage may play a role in the satiety benefits.
Choosing foods that can help enhance satiety is an important success factor in any weight management plan, the researchers suggest.
The study has been published in the July issue of the American Journal of Clinical Nutrition.
7 Popular Food Myths Busted
Nov 9th
7 popular food myths busted
Do you run away from foods like bananas, potatoes and rice? Are you worried they will make you fat, may raise your blood sugar levels or affect your health in some other way? Don’t avoid them completely. You might be depriving your body of some essential nutrients. We bust myths about foods that are most commonly considered unhealthy
Egg Yolks
Have you been conveniently throwing away egg yolks and having only the whites because you thought it is full of cholesterol? According to nutritionist Sushila Sharangdhar, the yolk is the most nutritious part of the egg. “Most of us don’t understand that our body needs a healthy amount of good cholesterol,” Sushila says. The yolks are also a good source of zinc phosphorus, Vitamins A, D, E, K, B6, B12 and folate
Rice
Rice is one of the most misunderstood foods. It is high in energy, and so it is a good idea to include it in your diet. “Rice when had for lunch, in the right quantity, is very healthy, says Mumbai-based nutritionist Tripti Gupta Bhandari. One does not have to avoid this low-fat, zero cholesterol cereal. But, if you are diabetic, keep a check on your rice intake.
Nuts
Nuts are believed to be fattening by many. They are high in calories. But, can be a part of a healthy diet if the right quantity is consumed. “Nuts are a source of omega-3 fatty acids (the good fats), specially for vegetarians. They are also a good source of proteins and minerals and should be consumed in small portions,” says nutritionist Naini Setalvad. “A fistful of nuts, say about 15gms of nuts everyday won’t do you any harm” adds Tripti. So, include a few in your morning cereal or simply snack on a handful of them.
Red Meat
Red meat when eaten in large amounts can lead to health problems. But, one does not have to avoid it completely. It is a good source of minerals like iron, zinc and protein. “Red meat is a great source of iron and right amounts of it can help overcome anaemia,” says Tripti. While having red meat, choose cuts that are low in fat like lamb chops and beef steak. “People who have high cholesterol levels should stay away from red meat,” says dietician Sushila Sharangdhar.
Potatoes
Potatoes have been considered to be fattening by most of us. But again, if the right quantity is consumed, it is a good source of energy and protein. “They are a good source of dietary fibre, Vitamins B and C, Tripti says. The way you cook them makes a difference. “Opt for boiled or roasted potatoes over fried ones,” she says.
Bananas
Most people on a weight loss diet avoid bananas because of its high sugar content. But again, they need not be avoided completely as they contain no fat and are a good source of essential vitamins and minerals and is a heart friendly food. “Bananas are high in potassium and are recommended for women going through menopause or to ease menstrual cramps. It serves as an excellent pre-work out meal and helps you replenish your energy. However, green bananas are best avoided if you are diabetic,” says Tripti
Ghee
Ghee is considered to be bad for the heart as it is high in saturated fatty acids and cholesterol. But, the good news is, that it is high in Vitamin A and are high in monounsaturated fatty acids which increases levels of good cholesterol. Ghee contains less fat than butter and therefore is a healthy alternative. “People tend to avoid ghee and oil because they are considered fattening. But, our body needs a healthy amount of fat. So, include 3-4 teaspoons of ghee in your diet everyday for the monounsaturated fats,” says nutritionist Sneha Trivedi
Include all foods in your diet in moderation for a healthy, balanced diet. Are there any food myths you know of? Leave us a comment and let us know.
12 Indian Foods that cut fat
Oct 14th
Indian Cuisine
You don’t have to acquire a taste for olive oil, seaweed or soya to maintain a low-fat, healthy diet. Indian cuisine can be healthy too, if it’s cooked with oil and ingredients that take care of your heart and health.
Ayurveda suggests you include all tastes — sweet, sour, salty, pungent, bitter and astringent — in at least one meal each day, to help balance unnatural cravings. Here are 12 foods that can help you lose weight and gain health:
Turmeric : Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.
Cardamom : This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently.
Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.
Curry leaves : Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.
Garlic : An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.
Mustard oil : This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart.
Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
Moong dal : The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fibre, which helps lower blood cholesterol level. The high fibre content yields complex carbohydrates, which aid digestion, are effective in stabilising blood sugar and prevent its rapid rise after meal consumption.
Honey : It is a home remedy for obesity. It mobilises the extra fat deposits in the body allowing it to be utilised as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning.
Buttermilk : It is the somewhat sour, residual fluid that is left after butter is churned. The probiotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss.
Millets : Fibre-rich foods such as millets – jowar, bajra, ragi, etc – absorb cholesterol and help increase the secretion of the bile that emulsifies fats.
Cinnamon and cloves: Used extensively in Indian cooking, the spices have been found to improve the function of insulin and to lower glucose, total cholesterol, LDL and triglycerides in people with type 2 diabetes.
Fat burning foods for Flat stomach
Oct 12th
Flat Stomach
Tired of not knowing what kinds of foods to eat? Not sure how much fat, calories and sodium you should be consuming everyday? All the tips you need are here….
In addition to regular exercise, you’ll also want to add some fat burning foods to your diet to help trim your waistline. Foods that are high in protein and fibre are the best kinds of food to eat if you want to burn fat around your middle. Did you know that it takes more energy to digest protein than it does to digest fat? So the more protein you eat, the more calories your body burns.
Eggs
Eggs are super high in protein and can help you burn that unwanted belly fat. They contain the vitamin B12 – a great supplement for breaking down fat cells. You may have heard all the warnings about eggs and your health. That’s because a couple of eggs will put you over the recommended daily amount of cholesterol. Well, more recent studies have shown that dietary cholesterol has a minimal impact on blood cholesterol. Dietary fat is the real culprit. It’s what raises your bad cholesterol levels.
However, if you’re still worried about your overall cholesterol intake from eating too many eggs, you can remove the yolk and still benefit from the high protein contained in eggs.
Low fat dairy products
According to an article in Obesity Research, women who ate low-fat dairy products, such as nonfat yogurt and low-fat milk, three to four times a day, lost 70 per cent more fat than low-dairy dieters. In another study done at Purdue University those who consumed 3 cups of fat-free milk gained less weight over the course of 2 years than those on low calcium diets. So, not only do dairy products help you strengthen your bones, they can also play an essential role in burning that unwanted body fat.
If you are a regular consumer of milk and other dairy products, that’s great, just watch your proportions and perhaps switch over to the low or no fat varieties.
Beans
While beans are often associated with the gastrointestinal disturbances they may cause, they are also very good sources of protein, fibre and iron.
Some of the best kinds of beans to eat are:
- Navy beans
- White beans
- Kidney beans
- Lima beans
And as always, limit baked and refried beans in your diet as refried beans contain tons of saturated fat, while baked beans are usually loaded in sugar. Sure, you’ll be getting your protein but you’ll also be consuming a lot of fat and sugar that you don’t need. Here’s something else to remember. Be sure to cook your beans thoroughly because our digestive tracks are not adapted to breaking down some proteins that are contained in certain beans.
Tip: A vegetable called Edamame (pronounced ed-uh-ma-may) – an organic soybean in a pod often served at Japanese restaurants.
All you do is boil them for three minutes, add a pinch of salt and eat the soybeans out of the pods. They are surprisingly tasty and very good for you. One serving contains 10 grams of soy protein. The best place to find them is at a store that sells organic foods.
Oatmeal
While it may not be the tastiest thing you can eat, oatmeal definitely has some great nutritional qualities.
You may have noticed that many of the oatmeal brands are now boasting that eating more oatmeal will help lower your cholesterol level. That’s because oatmeal is loaded with soluble fibre which helps reduce blood cholesterol by flushing those bad digestive acids out of your system. The best kind of oatmeal to eat is unsweetened and unflavoured. While it’s tempting to select the apples and cinnamon flavour and load it with butter and sugar – you really lose out on all the health benefits. If you must sweeten your bowl of oatmeal, do so by adding fruit. Or add a spoonful of honey (much better for you than sugar) and a handful of raisins or dried cranberries.
Oatmeal is also beneficial in fighting colon cancer and heart disease.
Olive oil
Certain fats are good for you and your body needs them. Olive oil is one of those ‘good fats’. In fact, it’s so good that it helps you burn fat and keeps your cholesterol down. Olive oil is rich in monounsaturated fat, a type of fat that researchers are finding provide outstanding health benefits. One ounce of extra virgin olive oil contains about 85 per cent of the daily value for monounsaturated fat.
So instead of taking a swig of orange juice in the morning, many dieters are picking up a bottle of extra virgin olive oil.
Whole grains
These days everyone seems to be screaming “No carbs!” It’s as if the world has gone no-carb crazy and everyone is running from sliced breads and pastas. Well the truth is, your body needs carbohydrates. If you go without them completely your body will start to crave them. So it’s not a good idea to exclude all carbs because the right kinds are actually good for you. It’s the processed carbohydrates that are bad for you – the white breads, bagels, pastas, and white rice to name a few. The above foods have all been processed, thus stripping out all the nutrients leaving you with loads of starch. The key is to eat ‘whole grain’ foods because they haven’t been processed and contain the fiber and minerals your body needs.
So don’t be fooled by a loaf of bread labeled ‘wheat’. Regular wheat bread is still lacking in vitamins and minerals. Manufacturers add molasses to it so it turns brown.
Don’t let them trick you. The only kind of bread that’s good for you is the kind that’s labeled ‘whole grain’.
Meat and fish
Turkey and beef are great for building muscle and boosting the immune system, but as always you have to be careful as:
Basted turkeys are usually injected with fatty substances while beef contains saturated fat. If you are going to eat beef, be sure to consume the leanest cuts you can find by looking for ‘loin’ or ’round’ on the labels.
Salmon and tuna are also good sources of protein. They both contain omega-3 fatty acids which may sound bad, but are actually healthy fats. These two foods are also good for giving your immune system a nice boost and should be consumed at least thrice a week.
Diet according to blood type
Sep 2nd
Tired of different diets? Follow the blood type diet, favourite among Hollywood celebs
The blood group diet h as long been the diet secret of many enviable Hollywood stars’ bodies — now Girls Aloud singer Cheryl Tweedy admits she is a fan too. “My mum told me about Eat Right For Your Type, which shows you what to eat and what to avoid depending on your blood type,” she said in a recent interview. “It’s made such a difference to my energy levels. Now I believe in it 100 per cent.”
Other followers swear it works when it comes to shedding fat, boosting energy and even preventing illness.
WHY BLOOD TYPE DIET?
Each blood type evolved at a different point in history so we should adopt diets similar to those our ancestors had when our blood group evolved. By eating foods that your personal blood type can easily digest, you will lose weight, feel healthier and be happier.
WHAT SHOULD YOU BE EATING?
Blood group O’s plan
O is the oldest blood group, so people with this type feel best and stay slimmest on a ‘hunter’ type diet like our ancestors. Os tend to be high achievers with lots of energy and are very organised.
Drop a dress size: Follow a high-protein diet — being vegetarian will mean you’re always hungry and snack on carbs, causing problems with blood sugar and metabolism.
Foods to eat freely: Lean meats, fish. Foods to avoid: Too much dairy or carbs.
Personal exercise plan: An hour of cardio a day and workout in the morning rather than the evening. Jogging, cycling, swimming or brisk walking are also perfect.
Blood group B’s plan
No blood type epitomises the ‘everything in moderation’ expression more than B. It evolved at a time when people travelled more, so meat, vegetables and grains were eaten in a more balanced way. You have a strong, healthy constitution and tend to be very downto-earth and practical.
Drop a dress size: Combining the O and A diet — a bit of everything. Lucky type Bs generally find it easiest to lose weight.
Foods to eat freely: Meat, fish, coffee, vegetables and wheat-free grains.
Foods to avoid: Processed foods.
Personal exercise plan: You’re drawn to moderate exercise, which uses your brain as well as your body. Team sports such as netball or dancing classes, two to three times a week are perfect.
Blood group A’s plan
This blood group evolved later than O, when people farmed more than hunted, so you need less protein and more grains. Group As tend to be highly creative, good problem-solvers and can be very sensitive.
Drop a dress size: Eat less meat and more vegetables, wholemeal carbs. Foods to eat freely: Nuts, seeds, cereals, pasta, fruit and vegetables.
Foods to avoid: Dairy if prone to allergies, too much meat.
Personal exercise plan: Group As are often less active than Os, needing just 30 minutes of gentle exercise a day. Yoga, Tai Chi, walking and an outdoor lifestyle suit As best.
Blood group AB’s plan
A combination of types A and B, you have dietary components of both and can eat just about anything. ABs have a canny knack of being creative, having a good head for business and getting on with people.
Drop a dress size: Avoid too much meat. Pack your diet with vegetarian foods and treat meat as a treat.
Foods to eat freely: Fish, vegetables, carbs and grains.
Foods to avoid: Too much meat.
Personal exercise plan: Mix it up by appealing to your calm side with yoga or Pilates once a week and a couple of sessions of something more intense such as light jogging.
Celeb following
These stars followed a blood group diet and got themselves in shape
• Demi Moore, 47, the Charlie’s Angels actress found the weight stayed off when she switched to a blood type diet.
• Liz Hurley, 45, and her former boyfriend Hugh Grant are said to share a fondness for the diet as a weight-loss strategy.
• Courteney Cox-Arquette, 46, who shed pounds after the birth of her daughter is also said to be a fan.
Dark coffee ? Hmm.. good for health
Aug 20th
Dark Coffee ! Good for health
Espresso, French roast, and other dark-roasted coffee are not harmful for the tummy as was previously believed because these roasts contain a substance that tells the stomach to reduce production of acid, according to a study.
And people who resist from enjoying that much-desired morning cup of coffee, because of fear of stomach irritation can also take a sigh of relief because scientists have discovered the culprits behind that heartburn and stomach pain in every cup.
The research could lead to a new generation of stomach-friendly brews with the rich taste and aroma of regular coffee, said the scientists.
“This discovery is going to help a lot of people who suffer from coffee sensitivity. As coffee-lovers, we’re very excited about this research,” said Dr. Veronika Somoza from the University of Vienna in Austria, and Dr. Thomas Hofmann, from the Technische Universitat Munchen in Germany, who conducted the study. Doctors think that chemicals in coffee cause the stomach to overproduce acid, while some coffee drinkers take antacids or drink decaffeinated coffee in an effort to reduce this effect, while others turn to a small but growing number of specialty coffee brews marketed as stomach friendly. Somoza said that the processes used to produce stomach-friendly coffee also could reduce the amount of healthful substances in the coffee, including some that scientists have linked to benefits such as protection against diabetes and heart disease.
In addition, the processing can affect the robust taste and smell of coffee. To study the irritants in coffee, the scientists exposed cultures of human stomach cells to a variety of different coffee preparations, including regular, dark-roast, mild, decaffeinated, and stomach-friendly. They identified several substances that appeared to trigger chemical changes associated with increased acid production.
These substances include caffeine, catechols, and other ingredients.
“Our data show, for the first time, that caffeine, catechols and N-alkanoly-5-hydroxytryptamides are those coffee components that stimulate molecular mechanisms of stomach acid secretion in human stomach cells. Most of them are indeed removed by steam or solvent treatment of the raw coffee bean. We found out there’s no single, key irritant. It is a mixture of compounds that seem to cause the irritant effect of coffee,” said Somoza.
The scientists unexpectedly found that one of the coffee components, N-methylpyridium (NMP), seems to block the ability of the stomach cells to produce hydrochloric acid and could provide a way to reduce or avoid stomach irritation.
Since NMP is generated only upon roasting and not found in raw coffee beans, darker-roasted coffees contain higher amounts of this stomach-friendly coffee ingredient. Dark- roasted coffee can potentially contain up to twice as much of the ingredient as light-roasted coffees, but its levels can vary widely depending on the variety of coffee bean and the roasting method, noted Somoza.
“Since NMP is generated upon roasting, dark-roast coffees contain high amounts of this stomach friendly coffee ingredient. Now, there is hope for a good morning start with a freshly brewed cup of optimized stomach friendly coffee,” said the researchers.
The scientists are testing different varieties of raw coffee beans and different roasting methods in an effort to boost NMP levels to make a better stomach-friendly coffee. They hope to test the new brew in human volunteers later in 2010. The study has been presented at the 239th National Meeting of the American Chemical Society
Weight loss – in easy way
Aug 3rd
Weight Loss with proper Diet
Weight loss is one of the top-most concern of many individuals. Ever changing modern work style does not leave us with enough time and opportunities to take care of ourselves and our body. The weight loss program or the free diet plan that I will share with you in this post consists of a seven day diet regime aiming to reduce your weight by 3-4 Kgs a week, consider it a rapid weight loss diet. This could be very helpful for bloggers, Internet addicts and IT professionals who spent lot of time working on their computers without burning any calories off their body. Anyone can follow this free diet program as it doesn’t aim at quick weight loss. Losing up-to 3-4 Kgs of weight a week is healthy weight loss. If you have been considering various weight loss solutions such as weight loss surgery, I recommend that you try this weight loss diet first and then only look at any other solution if it doesn’t work.
Please note the following points before you take up this weight loss diet regime.
- If you are not comfortable, you can discontinue the diet program on any day.
- You must drink at least 7 glasses of water everyday unless specifically mentioned to drink more in the regime below.
- Continue this program till you lose extra weight. Once you attain proper weight, you may either continue or discontinue the diet regime and follow it whenever you need to.
- This is one of the top 10 diet plans if you are aiming at gradual and healthy weight loss.
- This is a low carb diet plan. If you are suffering from any illness and require high carb diet, consult your doctor before you follow this weight loss plan.
- Don’t blame me if you don’t lose enough weight. Just continue the regime for another 7 days.
Seven Day Diet Regime – Targeting a weight loss of up to 4 Kgs a week
Day 1 [Fruits] – Day one of your diet regime will start with all fruits diet. You may eat fruits of your choice and in any quantity. There is no limit. Eat till your stomach is full. In case you don’t find fruits in nearby stores, you can substitute it with packaged fruit juices but avoid fruit juices that have preservatives in it, they don’t really do any good in this case. On day one, you must eat fruits ONLY and don’t forget to drink at least 7 glasses of water.
Note: The only fruit that will not be on your plate is Banana. Every other fruit is ok except banana. Don’t limit it to just one fruit, have as many different fruits you can.
Day 2 [Vegetables] – This is all vegetables day. If you prefer, you may have raw or/and cooked vegetables. Eat as much as you want to, no quantity restrictions. If you want to cook the vegetables, you may do so but avoid using oil while you cook. 7 glasses of water today also.
Day 3 [Fruits and Vegetables] – On day three, you will eat a mixture of fruits and vegetables. No quantity restrictions, eat till you fill your stomach. Also, eat one banana today, just one!
Day 4 [Vegetables, Bananas and Milk] – Today you will eat 6 bananas, 3 glasses of milk and small quantity of vegetables. In the morning, your breakfast will start with 2 bananas and one big glass of milk. You will follow this in the afternoon for your lunch. In the evening eat 2 bananas, eat vegetables and drink one glass of milk.
Day 5 [Rice and tomatoes] – Today you will have one cup of rice, six full tomatoes (medium size) and since you are having lots of tomatoes, drink 10 glasses of water today.
Day 6 [Rice and Vegetables] – One cup of rice and raw/cooked vegetables of your choice. It’s recommended that you eat rice in the morning and for rest of the day, eat vegetables.
Day 7 [Fruits, Vegetables and Rice] – On day seven, eat fruits, vegetables and 1 cup of rice. You may substitute fruits and vegetables with juices as well, but that is to avoid.
This diet regime works well by burning more fat than accumulating it and since it avoids all sorts of food items that eventually gets converted to fat to become a part of your body, the weight loss is faster and harmless.
Frequently asked weight loss & diet questions/answers
Q: Does diet and exercise help lose weight?
A: Yes! A diet that’s rich in proteins and vitamins but low on carbohydrates and fat helps you stay fit. Low carb diet helps reduce the excess fat from your body but it’s a gradual process and you must not expect to lose weight overnight. Exercising regularly helps burn calories and fat in your body and keeps you fit. Even a walk for 10 mins or climbing 20 stairs helps burn calories.
Q: What are the most easy ways to lose weight?
A: Some easy ways to lose weight is by controlling your diet and exercising regularly. Prefer a diet that’s low in carbs and at the same time doing exercise will create a deficit of calories in your body which will help in faster burning of the excessive fat from your body.
Q: Can drinking only water help lose weight?
A: Certainly not! Although water has zero calories it also has no proteins or nutrition. The only suggestion about water is to replace soda drinks with water. By only drinking water you should not expect any weight loss.
Q: What is BMI (Body Mass Index)?
A: Body Mass Index (BMI) is a statistical measure of the weight of a person scaled according to height, to determine amount of body fat and applies to both men and women. The following are the BMI categories:
BMI value of less than 18.5 -> Underweight
BMI value of between 18.5 and 24.9 -> Normal weight
BMI value of between 25.0 and 29.9 -> Overweight
BMI value of 30 and above -> Obese
Q: How is BMI calculated?
A: When measurement units for weight is in kilograms and height is in meters:
Formula: weight (kg) / [height (m)]2
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98
When measurement units for weight is in pounds and height is in inches:
Formula: weight (lb) / [height (in)]2 x 703
Example: Weight = 150 lbs, Height = 5’5” (65″)
Calculation: [150 ÷ (65)2] x 703 = 24.96
How to cure Low Blood pressure at home
Aug 2nd
While high blood pressure is much talked about and people are aware of its symptoms and effects, not many know about low blood pressure.
Low Blood Pressure
In fact, it affects a large number of people worldwide. Very often people don’t realise they are suffering from it and often dismiss it as an one-off case of feeling dizzy or ill. It could be a sign of a serious issue with the heart, endocrine or even signal neurological disorders. Severe low blood pressure can block oxygen and vital nutrients from flowing to the brain and hence shouldn’t be taken lightly.
Causes
There can be plenty of reasons why you may be suffering from low blood pressure.
Dehydration : Drinking enough water is extremely essential for your well-being. If you are one of those who gets dehydrated easily, you must do something about it. One needs to drink more fluids than one loses. If you are one of those who works outdoors, ensure you keep sipping on liquids like nimbu paani. This will help keep the weakness in check.
Pregnancy : If you are pregnant, there’s a good chance your pressure might drop. This is normal but get yourself checked if it becomes too frequent.
Heart issues : Some heart problems could cause blood in your body to not circulate properly.
Deficiency of nutrients: A lack of some essential vitamins such as B-12 and iron can lead to anaemia, which is turn can result in low blood pressure.
Solution
- Increase your salt intake: Generally people are told to avoid using too much salt in their diet. For people suffering from low blood pressure, salt can help. Check with your doctor though before turning to salty foods.
- Drink more water: Water is necessary for your basic body functioning. It also helps prevent dehydration. Don’t forget to increase your water intake if you’re constantly feeling giddy.
Home remedies : Take a cup of the raw beetroot juice twice daily. It is one of the best home remedies for low blood pressure. Drinking a cup of strong black coffee can also help. Some people suggest making a paste of almonds and drinking with lukewarm milk.
Exercise : Include a little exercise in your daily regime. A walk or a quick swim can help circulate the blood.
Back pain ? – Fight back with proper diet & yoga
Jul 26th
Back pain is one of the most common complaints among people of all classes, affecting both men and women. Earlier the vanguard for old age, back pain has now become a major cause for concern for the late 20’s to 40’s age group. Back pain affects any of the 26 bones connected by muscles, ligaments and discs that constitute the spine.
Back pain?
Back pain is mainly of three types. When the soft tissues in the spinal column get stressed due to poor posture, it is called Postural Syndrome. When the fluid nucleus in the disc gets pushed out of the normal position, or ‘slipped disc’, the other tissues come under tremendous pressure. This is called Derangement Syndrome. Dysfunction Syndrome is the shortening of the muscles, joints, ligaments and other soft tissues resulting in limited movement and sporadic back pain.
Dr Kaushal Malhan, Joint Replacement Surgeon says, “75 per cent to 80 per cent patients today complain of severe back pain due to poor posture. The changes in occupation, a more sedentary lifestyle, long hours of sitting in offices, minimal exercising are the chief reasons for this ailment. 80 per cent to 90 per cent of the cases involve the overuse of the back.” Not surprisingly, office-goers form the bulk of those afflicted. Rehanna B., 24, a bank employee, says “I have been suffering from back pain for the last three months.” She agrees that this could be a lifestyle problem.
In addition to this, the weakening of the core muscle group that comprises Transverse Abdominus (TA) and the Multifidus, lessens the stability of the back. “The TA is the deepest layer of muscle in the abdomen and takes maximum weight strain off the spine. When you strengthen this core group, backache reduces,” says Dr Crystal, Physiotherapist.
But help is at hand. Most doctors agree that most back pain can be cured by some simple exercises and precautions, along with some clinical guidance. Walking, hip-rolls, stretching help a great deal. Pilates, the choice of stars like Madonna and Melanie Griffith strengthens the abdominal muscles and the spine. “It helps you connect with the muscles close to your spine”, says Richard Ruia, health expert.
The benefits of a good diet cannot be overlooked. She says, “Calcium and magnesium are key minerals in the strengthening of the bone. Fish, grains, pumpkin, til seeds (sesame) and leafy vegetables are a good source of these. Drinking a lot of water and having a balanced diet go a long way in preventing backache. Mariah Setalvad, nutrition expert recommends vitamin D3 and Vitamin C, calcium and phosphate to strengthen the spine. “Ragi or nachni, sesame seeds, dried figs, beet and prunes are all good for the back.”
Not to be forgotten, yoga has proven its worth innumerable times. Rick Stevenson, a 67-year-old man, says, “I have been doing yoga since the past 3-4 years. Also, walking for an hour daily and eating meals at the right time helps a lot.” Currently, surgeries like the minimally invasive surgery, spine fusion and navigation are recommended by doctors for severe cases of back pain. However, the pros and cons of these surgeries need to be considered. Apart from these, simple stretching exercises can help.