In Expert Diet Tips On 12 December 2014
Join a gym or fitness class If you can motivate yourself and go for a good brisk walk for an hour, well and fine. But if you are one of those who keeps pushing back your workout, you better enrol yourself in a gym, dance class, etc. An hour of exercise is a must to help you burst your flab and to look fab. #3. Eat small meals every 2-3 hours Agreed, with all the rushing around for the wedding preparations, eating frequent meals could be a challenge. But all you need to do is plan your day smartly and make sure you carry your meals with you wherever you go. This would also help you to skip the junk food when you are out. Frequent meals increase your metabolism and helps to burn fat faster. #5. 6 months before your wedding: Early morning: Green tea + 1 fruit Breakfast: 1 bowl of oats porridge/ poha/ upma/idli Midmorning: 1 fruit + 4 almonds/walnuts Lunch: Salad + 2 rotis/ 1 cup brown rice + veggies + dal + curd Evening: Whole wheat bread sandwich/ bhel(no sev)/ sprouts Dinner: Soup + salad+ veggies/ chicken/fish + 1 roti Bedtime: 1 cup slim milk 3 months before your Wedding: Early morning: Green tea + 2 dates Breakfast: Oats upma/ oats dosa Midmorning: 1 fruit + 4 almonds/walnuts Lunch: Salad + 1 rotis/ 1 cup brown rice + veggies + dal + curd Evening: 1 fruit Dinner: Soup + salad+ veggies/ chicken/fish Bedtime: 1 cup slim milk 1 month before your Wedding: Early morning: Green tea + 2 dates Breakfast: Fruits + nuts Midmorning: 1 bowl sprouts/ pulse salad Lunch: Salad + veggies + dal + curd Evening: Soup Dinner: Salad/ stir fry+ veggies/ chicken/fish Bedtime: 1 cup slim milk So, now you know what is best for you and how to get to your dream figure to look like a million dollar on your wedding. Wishing you all the best for your weight loss goals, and your new life ahead!
In Expert Diet Tips On 12 December 2014
Exercise daily for at least an hour to improve blood flow to the skin. Use correct sun protection for your skin type after consulting a skin specialist. Yoga and breathing exercises can help to reduce stress levels. Do not touch or prick pimples or acne. Wash your face twice daily to prevent oil clogging in the pores. Zinc: may prevent acne growth by creating an environment inhospitable for the growth of bacteria. It also helps to calm the skin irritated by breakouts. Zinc is found in wheat germ, pork, fish, soybean, nuts etc. Omega 3 fatty acids: They also support the normal healthy skin cell turnover that helps keep acne at bay. You can get omega-3 fatty acids from cold water fish, such as salmon, flaxseed oil, walnuts, sunflower seeds and almonds. With just slight changes in your habits and food choice, you can actually look like a million dollar bride on the most awaited day of your life.
In Expert Diet Tips On 19 December 2014
We all love attending parties. Donâ€™t we? With summer vacations on we need even more reason to meet our friends and loved ones, relax, enjoy and have a good laugh. Throwing a house party is the easiest way to have a good time with the people you love. But what happens to your health when you overdo on these party outings. The fat laden food, creamy dishes, mouth watering fried starters, sugary desserts etc negate all the efforts you put during the day to maintain your slim and trim figure and you canâ€™t do much to change that. But you can be the one to bring in the change. You be the trend setter. How? When you are the host, be a good one. Plan a healthy theme party. Make sure you choose healthy food options. People think that healthy food is boring and cannot be delicious. You can change their mind set by actually preparing some yummy delicacies. You never know they might be so impressed that they actually follow your footsteps. So here are some options for a 5 course meal menu: Soups/drinks: watermelon sorbet , sharbat-e-sehat, tomangee, red chilli rasam, velvet chicken soup, tomato soup, mushroom soup, chicken herb soup, litchi lassi, oats soup, potato spinach salad, peas soup, grape apple juice, fresh smoothie, mango lassi, pineapple slush, avocado gazpacho soup, ginger chicken soup, minty buttermilk. Salads: barley salad, stir fry veggies, chana bhel, quinoa salad, stuffed egg salad, paneer corn pepper stir fry, summer tomato fun, gado gado salad, red radish spread, paneer pepper salad, cucumber salad, marinated carrots, broccoli mushroom stir fry, tofu salad, corn chatpata, sprouts bhel. Starters: paneer in pita pockets, healthy chicken burger, lemon chicken, fish with citrus marinade, kerela steamed fish, stuffed tomatoes, paneer hara matar, chicken veggies aflatoon, masala idli, open face sesame toast, black pepper fish, sitr fry envelope, soya tikkis, stuffed mushrooms, yoghurt dip, roasted fish. Main course: chicken stew, cinnamon brown rice, stir fried brown rice, low cal chole, murgi komla, oats thepla, egg in palak, dalia pulao, dry chicken curry, bajra paratha, paneer babaycorn masala, brown rice chicken pulao, ragi roti, whole wheat pizza, whole wheat tagliatelle, whole wheat pasta in white sauce, palak paneer. Desserts: apple crumble, peanutty cake, flaxseeds peanut laddo, oats banana muffin, chickoo halwa, shrikhand, biscuit pudding, almond walnut bites, chocolate strawberry phirni. All these above dishes are low in fat, high in nutrients, filling and deliciously yummy. You plan out your menu like any 2 soups, 2 drinks, 2 salads, 3 starters, 2 main course dishes, 2 dessertsot as many number of dishes as you wish to serve. Now your guests to binge to their heartâ€™s content without any health or figure worries. Party not only hard but SMART!!
In Expert Diet Tips On 20 December 2014
In todayâ€™s glamour driven world, everyoneâ€™s dream is to look like their favorite celebrity. The rat race to reach your dream figure, shed weight and to look better than your peer, forces you to try to all the unwanted, undesirable sort of approaches, one and most common of them being the LOW CARB LOW FAT diet. At first it sounds interesting and a definite solution to lose those extra pounds. But in the long run, a low carb low fat diet limits your food choices drastically, leaving you forever hungry and frustrated. Thatâ€™s not all, read further to know more about such a diet: The truth unfolds A low carb low fat diet is one which limits your food options and deprives you of all high carb foods like cereals, fruits, potato, honey, breads, biscuits etc and high fat foods like bakery products, whole milk, butter, cheese, oils, nuts etc. Up to 60% of your total daily calories should come from carbs and 22-25 % from fats, leaving the rest for proteins. Going too low on carbs and fats leaves you with very few exciting food options and all you have to depend on is protein rich foods like egg whites, chicken, fish, soya and low carb veggies. Since carbs are the main fuel for the cells of our body, depriving them of carbs affects their functioning in many ways. Cells also need fat for protection and metabolism. This diet surely helps you to lose weight, but it also impacts your body in many negative ways. Negative impact of a low carb low fat diet - Low on energy Carbs are broken down to glucose, which is absorbed in the blood stream and used up by the cells for energy. A low carb diet fails to provide energy and all it leaves you with is physical fatigue and tiredness. - Muscle loss The body starts using the muscles for energy when it does not get carbs from foods. This leads weakness and loss of body strength. - Mild depression Low carb diets reduce the secretion of serotonin- a neurotransmitter which makes you happy leaving you depressed, sometimes even cranky and angry. - Constipation Limiting foods like fruits, grains, vegetables and focusing on protein rich foods can leave your body deprived of the fiber it needs for a healthy digestive system. This can make passing stools an unpleasant experience. - Ketosis Long term deprivation of carbs can lead to ketosis â€“ a condition in which the body uses stored fat as a source of energy, releasing a byproduct called ketones, which build up in the body affecting mental performance, organ functioning and leaving the body highly acidic. - Deficiencies Lack of fruits, veggies, oils and grains in your diet can make you deficient of nutrients like vitamin A (good for skin and eyes), Vitamin C (great for immunity), Vitamin E ( super anti oxidant), B-complex vitamins (to keep your energy levels high) and many micronutrients required by the body for working at its best. - Cold feet Fat is important to regulate body temperature. Going too low on carbs and fat can actually use up the protective fat layer below your skin, making you vulnerable to even slight weather changes, leaving you cold most of the times. - Poor brain health Fat is needed by the cells membranes of the brain and nerve fibers to help them pass messages quickly. Low fat diets can affect the brain functioning in several ways. - Lack of hormones Fats are required for the production of sex hormones in men and women. Low fat diet can affect your sexual life severely. - Acidity High protein food are acidic in nature, which can affect the ph levels in the stomach causing serve acidity, ulcerative colitis and other stomach issues. - Osteoporosis High protein diets can actually increase the calcium excretion from your body, making your bones weak and porous. - Kidney stones problems High protein diets can increase the calcium excretion in the urine increasing the chances of developing kidney stones. A word on good fats A low fat diet does not mean eliminating fat completely from your diet, but reducing its direct intake. The focus should be on choosing good fats wisely like omega 3 from walnuts, fish- salmon, tuna, flaxseeds and omega 6 from foods like avocado, olive oil, blend oils etc. in your diet as it helps to reduce bad cholesterol, protects the heart and improves brain functioning. The judgment Low carb low fat diets help you to lose weight for a short period of time, but once you go to back to your normal diet pattern, they add to your weight again (yo- yo effect). They are not sustainable for a long time and can have serious health effects as mentioned above if followed for longer periods. The best way to do it is to eat in moderation, select complex carbs like oats, whole grains, fruits, nuts, salads, low fat milk and milk products, fish, lean meats etc. and eat in portion control to help you burn calories, instead of adding to them.
In Expert Diet Tips On 20 December 2014
With all the weight loss tamasha happening around us these days, there are end number of gyms, clubs, studios, health spas etc and infinite no on fad diets all over the place. People can go to any extent to lose weight but they do not understand weight comprises of some components like tissues, muscle, fat, bones, organs and blood. If you go on extreme diets you can lose weight which may come from your bones or muscle making you look sick and 1o times older than your age. So a balanced diet and regular exercise is the best way to lose fat, look young and to top it all feel like a bird. But most of us wonder how do we know what is happening inside our body? Right? So let me help you understand how you can analyze your weight loss. Weight loss: any weighing scale can show you your weight which as I said can come from any of the above components. Check your weight but you have to go a bit deeper into your body. So donâ€™t believe it blindly. Inches: You can measure you arms, chest, naval, hips and thighs with a measuring tape. Now this is a better way of gauging weight loss. Because fat occupies more space and muscle is compact. When you lose inches, it may indicate that you have lost a bit of fat and gained a bit of muscle which is the ultimate goal. BMI: body mass index is the way of identifying whether you are underweight, normal, overweight or obese. You can calculate this by dividing weight (kgs)/height (mÂ²). If you are below 18.4 you are underweight, 18-22.9 means you are normal, 23-24.9 you are overweight and above 25 you are obese. Body fat%: you can measure this by skin fold calliper method in any gym or by bioelectrical impedance analysis (BIA) machines of many brands available in the market. This shows youâ€™re your body fat %. Anything above 31 for women and above 24 for men means you are obese. Normally women should have a fat% of 25-31 and men 18-42. This is because men have more muscle than women. BMR: basal metabolic rate is the minimal amount of calories your body needs for survival activities like breathing, sleeping and all other which you do not have control over like digestion, excretion, circulation etc. This BIA machine measures your BMR. The high BMR means your body burns calories faster. You can increase your BMR by weight training and high protein diet. The more the muscle mass, the higher the BMR. So friends, enjoy your weight loss process in the right way and lose your fat not your health.
In Expert Diet Tips On 20 December 2014
Rains bring a sense of relief after the scorching sunny heat. But for walk/jog lovers it can be a great disappointment when they see heavy showers pouring down especially when they are all geared up for their workout. The gloomy weather adds to the laziness forcing you to miss your gym and get into your quilt. So does this mean you have to give a toss to your workout regime? Ofcourse not. All you have to do it shift your outdoor workouts indoor. So how can you go about it? Check it: Always do a 45 minutes â€“ 1 hour workout: Warm up: you can start your warm up with basic stretches of the neck, head, shoulder, arms and legs followed by 5 minutes spot jogging, Cardio: after warm up you can do 15 minutes of rigorous cardio to get your heart beat up and start your fat burning process. You can opt for skipping, stair climbing, hopping, jumping jacks etc. You can do any 1 or choose a combination of any of the above. Strength: after a good cardio spree, you need to strengthen your muscles for toning the body and preventing joints from injury. You can do a combination of 20 squats + 20 lunges( each leg)+ 20 push ups. You repeat this set 2-4 times as per your capacity. Abs: start with a plank position for 30 seconds and repeat it again. Then lie down on your back and do 20 crunches + 20 reverse crunches + 20 alternate leg raises. Repeat this set 2 times. Cool down: do 5 minutes of full body stretches and relax. This kind of regime gives an overall body workout including all the components like strength, cardio, stretches. If you want to do a fun workout, you can just play music and dance like no one is watching you. You can also purchase workout DVDâ€™s available in the market to assist you with aerobics, dance, zumba very much at your home. So now the rains cannot damper your exercising spirit!!!
In Expert Diet Tips On 06 June 2015
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! What makes us human is not the power to think, talk and walk but to feel and express different emotions. Every human being has a different threshold to different situations and reacts in different ways. We all love feeling happy, in love, excited, elated, etc., but life is not a cake walk. The society we live in exposes us to many negative emotions, which are not pleasant and disturb our inner peace. But it all depends on person to person as to how much they allow the negativity to seep into them and eat them up inside. A negative emotion is something that arises automatically, but when we analyze and reason out the situation, the intensity of it reduces. It\'s a law of nature that what you dwell upon is what you attract. So people who live in a negative frame of mind and have many negative thoughts generally attract more negative situations and emotions. Chronically, these emotions then lower your confidence, enthusiasm and power to think, which can affect your original personality. We can\'t change the situation or people around us, but we can definitely change the way we react to them. There are a lot of ways in which you can avoid the negativity from dampening your spirit: Let go: When an unwanted situation or conversation takes place, try not to brood over it as it can take away the present moment from you. Know your limits: Do not blow things out of proportion and keep your calm to you analyze better. Accept: The best way to feel better is to accept that such things happen with everyone and are unavoidable; what is possible is to make yourself feel better. Learn: Try to learn which feeling (anger, fear, stress etc) arises in what situation and control your reactions in those situations. Relax: Use techniques like reading, singing, listening to music, walking, etc. to feel better. Talk to a friend: Talking to a loved one who understands you can instantly make you feel good. Vent it out: Write your feelings on a piece of paper and burn it. It\'s the best way to let it go. Exercise: Go for a run/jog/dance; it can help you reduce stress levels and feel better. Look in the mirror: See a person who is strong, happy and in control of the situation in the mirror. Tell yourself \'I love you and I know you can do it\'. Remember happy moments: Go back to your happy moments, think of them, feel them, sink into them; it\'ll help you cherish life and get back to stride. Think positive: Turn the negative thoughts into positive ones and see how things change for the better. Say affirmations that help you gain back your self confidence. You can also change negative emotions for the better as they give you a chance to cultivate mindfulness: Anger: Can be used to fuel your creativity. Embarrassment: Laughing at yourself can help you feel bolder. Sadness: Helps you value emotions and people around you. Envy: Instead of feeling inferior, let it motivate you to be better. Fear: Can make you humble and help you value important things. Shame: Allows you to overcome your pride and be compassionate towards yourself and others. Guilt: Improves your conscience and brings you on the right path. Hatred: Can help you to realize that love is more powerful. Loss: Helps you value close ones even more. Depression: Can be the biggest driving force to take charge of your life and feelings. Negative emotions are only negative if you let yourself feel that for too long. Let it go like sand in your hand and you would be left with none of those emotions.