Browsing Category

Diet

Diet Fitness Food Lose Weight

Best Healthy Diet Plan For A Fit Body

April 19, 2018

Do you desperately need to take care of your fitness programs but are awfully averse to working out? No worries, because we’ve got the perfect diet plan for you that’ll help you get a fit body in just 12 weeks!

 

Weight Reduction or Stamina Building?

What is it that you exactly want from your fitness diet? Most of you will probably say that you need to lose those extra pounds and get in shape. But very few know that weight loss, muscle building, stamina building- every component of the overall fit body are very much interrelated and in most cases, one automatically results in the other.

The key to any sort of fitness diet is focusing on proteins. Take a look at your daily meal. What are you having a normal day? List out the items you are having and see how much carbohydrates you are consuming daily. Is it at least fifty percent of your total food consumption every day? That’s probably the root of your problems. Too much carb not only ruins your fitness but also makes you hungry faster, whereas food rich in protein makes you less hungry and thus reduces your overall intake of food.

 

Basic Tips for the Next 12 Weeks!

Over the next 12 weeks, doing the following will complement your diet, and ease the process.

  1. Drink 8-10 glasses of water every day. If you absolutely hate drinking plain water, go for fresh fruit juice or smoothie. Make sure it doesn’t contain any extra sugar!
  2. Use stevia or xylitol to sweeten if you really need to. Do not touch the sugar pot.
  3. Drink 3-4 cups of green tea or black coffee since these are good for boosting your metabolism. Drink decaffeinated ones if the caffeine bothers you.
  4. Your focus will be on cramming your plate up with protein and veggies. Protein is the most fulfilling component you’ll find!
  5. Low carbs and low fat together can be a destructive duo. So while you focus on low carbs, make sure you get some healthy fats like oily fish or vegetable fat.
  6. Try to do some light workouts three times a week. Sometimes due to low consumption of food, our metabolism slows down and exercising can help boost that rate up. Just go for a walk, or swim, or just do some light weight lifting at home.
  7. Snack only if you need to. Skip it if you are not hungry.

 

The Diet Plan

Choose one set every meal from the given options. It’s important not to have the same thing every day. If you don’t hit your target by 12 weeks, you can continue the regime for longer till you are satisfied.

You might need to stick to both the snacks in the first week, but on the second week, try to avoid at least one snack. Your third and fourth weeks better be snack less.

 

 

Breakfast

 

Set 1

Half a cup of muesli in half a cup low-fat milk

Set 2

Wholegrain toast with cheese and tomato toppings, and an apple

Set 3

Veggies and two eggs

Set 4

Protein shake with three Brazil nuts, one scoop vanilla protein powder, two or three pieces of pineapple, 250 ml almond milk

Set 5

Greek yogurt with one cup berries and half a cup of seeds

 

Snack 1 (Optional)

 

Set 1

One cup of mixed berries

Set 2

One cup of low-fat yogurt

Set 3

One cup of fruit

Set 4

Two pieces of dark chocolate with half a cup of blueberries

Set 5

Half a grapefruit and an egg

 

 

 

Lunch

 

Set 1

Chicken salad (100 g grilled chicken breast, peas, and tomatoes with olive oil dressing)

Set 2

Tuna Sandwich (100g Tuna, tomatoes, lettuce and two slices of rye bread)

Set 3

Turkey Wrap (100g Turkey breast and cranberry sauce in wholegrain pita wrap)

Set 4

Beans (200g mixed beans, chopped tomatoes, chopped garlic, chopped onion, all simmered, and served with steamed veggies)

Set 5

Smoked Mackerel (Mackerel cooked and smoked with a side of veggies in olive oil)

 

Snack 2 (Optional)

 

Set 1

A glass of low-fat protein shake

Set 2

A cup of nuts of your choice

Set 3

Pieces of veggies in low-fat hummus

Set 4

Half a cup of strawberries and half a cup of carrots

Set 5

Two tablespoon cottage cheese with celery sticks

 

 

 

Dinner

 

Set 1

Lamb (100g lamb racks oven-baked, served with one cup vegetables and mustard)

Set 2

Roast Beef (100g beef roasted, steamed vegetables and half a cup of pumpkin)

Set 3

Salmon (100g grilled salmon in garlic, honey and soy sauce with vegetables)

Set 4

Roast Chicken (100g roast chicken breast, sweet potato wedges fried in olive oil and a serving of vegetables)

Set 5

Tofu (150g tofu stir-fried, with ginger and garlic and a side of steamed vegetables)

 

Safety Protocol

  1. Do not miss a single meal! Since you are already taking less calorie than usual, skipping meals can result in dizziness, weakness and even gastrointestinal problems.
  2. Avoid alcoholic drinks during this time, since you’ll intake extra calories through them.
  3. Avoid all sorts of store-bought drinks like fizzy drinks, chocolate milk, and juice with sugar and preservatives.
  4. The beginning will be the hardest, so try your best to endure. A lot of the times, our brain mistakes our thirst for hunger, resulting in a lot of snacking. Take two sips of water and see if the hunger lessens.
  5. Have realistic expectations. Attaining total fitness may take years. It’s a way of living that with habit and regularity, slowly shapes up your body. Therefore, you cannot expect a drastic change overnight, nor should you despair when you don’t get it. Patience and regularity are components that you’ll need a lot!
  6. If you face difficulties in doing your day-to-day work, stop the diet plan immediately.
  7. If you have conditions like diabetes, blood pressure, or if you are pregnant or a lactating mother, do consult your doctor before you take up any diet plans.

Now that you are fully equipped with the knowledge to fight the battle and win that damn war, we wish you all the best. May the Force be with you!

Diet Fitness Lose Weight Paleo Diet

Anti-Aging Secrets

January 14, 2018

We all age with time, and there is no stopping it. But celebrities like Cindy Crawford and Meryl Streep have taught us one thing- that no matter what, aging can always be slowed down, and sometimes at an unbelievable rate!

Although when we step up for our quest of slowing down the inevitable, we most overburden our desperate minds with the various brands of anti-aging creams, lotions and leave-off mask, studies and real experiences show that the anti-aging process actually starts with the very basics, like our diet, physical activities and sleep. And while anti-aging creams may show visible difference within a short time, most of them come with their own range of side-effects, and complete dependence on these creams would probably not be counted on in the long run.

So, here’s a list of the 10 best, yet easily achievable ways that could be our greatest secrets to slowing the aging process down!

 

  1. Antioxidants, antioxidants!

 

No matter what anybody tells you, taking care of yourself always starts with a proper and well-maintained diet. Don’t be taken aback yet, because maintain a well-balanced diet doesn’t really have to be that accurate. Antioxidants help our skin fight the aging, and it can be found in plenty in Vitamins B, C and E. Fish and poultry are great sources of Vitamins B6 and B12, and vegetarians can rely solely upon chickpeas, one cup of which can meet 55% of one’s daily requirement! Wheat germ oil, sunflower seeds and almonds are great sources of Vitamin E. And citrus fruits like lemons and oranges are the easiest sources of your daily Vitamin C.

 

So, for your next meal, load your plate up with these amazing vitamins!

 

  1. Grab your Proteins

 

Proteins are great not only for your skin, but also if you are looking for some genuine weight-loss. A women should get at least 46 grams of protein each day.

“Proteins helps in construction of body mass and maintaining it, which is something we lose as we age,” says Keri Gans, RD, a nutrient consultant based in New York City. Protein also helps strengthen hair strands.

 

  1. Cut back on sugar and salt

 

Sugar, although a great carbohydrate, and thus a great source of energy, can be responsible for diabetes, obesity, heart diseases, and worse looking skin. In a study conducted in 2010, researchers came across the fact that sugar was largely linked to production of advanced glycation end products which are responsible for aging.

But if you have a sweet tooth, don’t worry, doctors say consuming a limited amount of sugar won’t do much harm!

 

Foods high in sodium make our body retain water, making our body feel bloated and heavy, giving our faces a puffier appearance, especially under the eyes. Instead of suddenly giving up salt, it can be reduced slowly, adding more flavors with pepper, herbs and lemon instead.

 

  1. Drink lots of water

 

Yes, it’s probably the oldest rule in the book, but not drinking enough water will take a toll on your skin. If you really can’t make yourself do it, try eating fruits, vegetables and natural fruit juices to give your body the amount of water it needs.

 

  1. Quit smoking and go easy with booze

 

If you haven’t had a reason good enough to quit smoking yet, trust me, this is it. Quit now. Besides giving you lung cancer and heart diseases, smoking can largely damage your looks. Smoking can cause premature aging, wrinkles, stained teeth, and even increased psoriasis risk. Dermatologist David Stoll says, “Smoking increases wrinkles due to facial motion, and it also has a vasoconstricting effect, which means it chokes off blood vessel circulation.”

 

And alcohol dehydrates the body, and dehydrated skin can look more dry, sallow and dull. White wine is also responsible for long-lasting stains in the teeth and damaged enamel.

 

  1. Manage Your Stress

 

Stress and depression not only ruin your mental health, but also can be devastating for your skin, as Dr. Lamb clearly mentions, “Aging effects are a direct result of stress and stress-related hormones.”

 

In 2013, a study in Denmark showed that stress attacks people at a cellular level, making the cells age faster. So stress shouldn’t be taken lightly. So, take a vacation, start yoga classes or learn how to meditate, and take care of that stress problem!

 

  1. Get Enough Sleep

 

As the 71-year-old celebrity Helen Mirren swears, “I try to sleep as much as possible. It’s very important” as her anti-aging secret, sleeping is more important than you think! Our tissues are built and damages repaired when we sleep. An average adult needs about 8 hours of sleep, and without it our internal affairs are affected. Besides, a good night’s sleep alone can help you fight stress and anxiety. So if you are getting too less, it’s time you started making up for it!

 

  1. Make working out a habit

 

Although our city life and daily chores, makes us want to just sit in front of the TV at the end of the day, find some time to work out a few times every week. Not only does working out help reduce weight and protect us from cardiovascular diseases, working out can also make us look younger than our age. Besides, the sweat after work outs help clear out dirt from the pores and deep cleanses our skin!

 

  1. Cleanse, Exfoliate and Moisturize!

 

While all the aforementioned tips will help your skin from the inside, your skin would still need some help from the outside. Cleansing properly with a mild face wash or cleanser is very important, especially before going to sleep. So is moisturizing properly every day. And to keep the glow alive, the skin should be exfoliated every now and then, in soft motions, since over-exfoliating could damage the skin! But always remember to use products that are made for your particular skin type!

 

  1. Bathe in the morning Sun, avoid the rest!

 

The soft sun in the morning is quite good for the skin since a major portion of the daily Vitamin D is obtainable from sunbathing. But for the rest of the day, stay away from sun since sun damages skin at all levels. Don’t forget your sunscreen and use an umbrella if necessary!

Diet Fitness Food

Effect of Poor Nutrition on Child Development

October 31, 2016

poor nutrition

photo credit: child-encyclopedia

Who doesn’t like to cuddle a chubby cheeked cutie pie? It’s like heaven when they smile at you and try to play with their little hands. You can find inner peace when you look at them, and they are the future of a nation.

If you look at the good looking baby suffering from the physical and mental problem, it’ll make your mood off! This mainly causes due to poor nutrition. So Parents need to be more aware of the impact of poor nutrition on child development.

Continue Reading

Diet Fitness Food Lose Weight Vegetables

Ideal diet plan to lose weight

July 1, 2016

Are you overweight? Worried for how to attend the Occasion after few days, when you will look fatty? Sleeping more or can’t control your sleeping time due to heavy weight?  Do you feel drowsy to work or a feel lack of concentration in your work due to overweight? Failing to represent you in front of the people because of obesity? Or working on a diet but still not working? Or want to lose fast? Continue Reading

Diet Fitness Food Grains Health Risk Protein Uncategorized

Healthy diet to lower cholesterol.

April 12, 2016

What is cholesterol?

Cholesterol is an organic molecules essential for human body which travels through our bloodstreams as low density lipoproteins (LDL) and High Density Lipoproteins (HDL). Higher existence of LDL in our blood causes cholesterol related difficulties, for example, excess amount of cholesterol may be deposited in the artery walls.

Molecular structure of cholesterol

Molecular structure of cholesterol

Who are Cholesterol’s sources?

Major source of cholesterol in our body is our dietary habit includes cheese, egg, yolks, and all kinds of red meats, oil and even breast milk. The existence of cholesterol in vegetables or plant source are lower. So using vegetable oil in deep fryer significantly helps to reduce LDL level. Although coconut and palm oil consist of saturated fat causing increment of low density lipoproteins. Avoiding red meats will stabilize the level of small amount of cholesterol human body needs for function purpose. Vegetable and fruits contains lower amount of cholesterol.

Some cholesterol rich steak eggs ribs cheese salmon good example of fatty-foods are source of cholesterol.

Some cholesterol rich steak eggs ribs cheese salmon good example of fatty-foods are source of cholesterol.

 

Some foods to lower cholesterol:

Oats:

Oats contains a substance called beta glucan or β-Glucans, which is a sort of sugar found in cell walls of cereals, oats, yeast, bacteria etc. This chemical substance basically suck up LDL and body expels it as waste. So having cereal made of mainly oats could be a healthy choice to reduce bad cholesterol.

Oatmeal with nut topping to lower cholesterol.

Oatmeal with nut topping to lower cholesterol.

Red Red Wine.

Red wine consists of polyphenol antioxidants to boost the process of slashing bad cholesterol. Grape juice is a good alternative if you don’t drink alcohol. As an alternative to wine, 8 ounce of purple grape juice for women and 16 ounce for men is sufficient to get your LDL cutting job done. Try to get pure grape juice with no extra sugar added to it. Eating red or purple grapes instead of juice does the same job with an extra benefit of fiber.

Red wine, grape or grape juice to lower LDL.

Red wine, grape or grape juice to lower LDL.

Dark Chocolate

Dark chocolate consists of 70% cocoa. Cocoa contains a phytochemical compounds called flavonols, having antioxidants to cut bad cholesterol.White chocolate doesn’t do that.Because it is not made from cocoa. Try eating 1.5 ounce chocolate bar a day, to benefit your blood. Try to get a sugar free one.

Chocolate bar to lower LDL.

Chocolate bar to lower LDL.

Mr. Bean

Beans are full of soluble fibers. This fiber creates a gel type chemical compound. This compound helps to cohere different types of acids and cholesterol in your intestine. Your intestine wall cannot soak up cholesterol anymore. Eat beans in salad or any meal you consume. kidney beans, chickpea, butter beans, pinto beans are blessings for your bloodstream.

A plate of soup containing four types of beans.

A plate of soup containing four types of beans.

Nuts!

You are going crazy thinking about increasing cholesterol level in your body. Surprisingly nuts are here to solve this LDL problem as your friends. Keep in mind nuts are blessed with mono- and polyunsaturated fatty acids. This element will reduce bad cholesterol. Allow 42.5 grams of nut friends named almonds, pistachio, hazelnuts, pine nuts, peanuts, pecans, walnuts in your mouth. Get them salt free and without coating.

Mixed nuts to eat raw

Mixed nuts to eat raw

Soy

Taking 25 grams soy protein by eating soy based food such as, tofu, soy milk, soy bean, soy bread, soy cookies are may reduce bad cholesterol by 5% to 6%. But researcher concluded that soy beans are not a extraordinary solution to eliminate Bad cholesterol previously thought. Whole milk contains 3.25% of fat along with 8% cholesterol. Whereas soy milk contains 0% Cholesterol with only 2% of saturated fat.

Soup made of soy milk and tofu.

Soup made of soy milk and tofu.

Something Fishy

Contrary to popular belief that fat fuels LDL in bloodstream, when choose fish to eat, get the fatty one. When you go to fish market or nearby grocery store try to by salmon, trout, tuna, mackerel, sardines etc. which contains Omega-3 fatty acids. This element helps to reduce LDL unlike bad saturated fat found in the red meat.

 

Smoked Mackerel with extra oil added

Smoked Mackerel with extra oil added

oil

The existence of cholesterol in vegetables or oils from plant source are lower. So using vegetable oil instead of butter in deep fryer may significantly help to reduce LDL level. Although coconut, mustard and palm oil consist of saturated fat causing increment of low density lipoproteins. In case of olive oil you choose extra virgin olive oil, because it less purified causing existence of huge antioxidants and may reduce cholesterol close to 15%. Avocado is a great choice along with peanut and canola oil. these oils contains Monounsaturated and Polyunsaturated fats causing lower Low-density lipoprotein cholesterol.

Avocado oil to reduce low density lipoproteins.

Avocado oil to reduce low density lipoproteins.

To bring this short article to an end, I may give you some added advice beside food tips. Any kind of physical activities even simple housework in our everyday life burns fat causing lowered cholesterol level. Physical exercise for example walking every day for 30 minutes decreases higher existence of LDL. Stress and anxiety may raise the level of cholesterol. So focus on your mental health. It is important to free up time for your family and friends, to laugh and hang out with them. Quit smoking. This habit aids in lowering bad cholesterol. You may undergo a cholesterol test in every 5 years.

Diet Food Grains Health Risk Lose Weight

Eating For A Healthy Heart

February 15, 2016

Bad cholesterol or a bad diet is something we all experience at some point in time.  It’s impossible to eat healthy our whole lives, even though we may try hard to do it.  Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great
to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil.  You
should avoid them until your cholesterol levels are down and you are at a healthy weight.  Even those
that love red meats can enjoy seafood and nuts for their main sources of protein. Monounsaturated fats such as olive oils will help you to protect your heart.  Olive oil is an ideal choice for cooking, dressing, or even as a dipping
sauce.

Plenty of fiber
Fiber can help you control your cholesterol.  You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries.  Eating a lot of sugar isn’t good for your heart disease at all.  Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it.  Steaming your vegetables can help maintain the most nutrients.  You should use cream sauces or lots of butter anymore either.  When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Diet Fitness Food Lose Weight

How to Lose Weight Fast But Safely

February 13, 2016

Trying to lose weight has always been a challenge especially in the current tough economic times where ones have to constantly work for long hours to get a life and leave no time for things like physical exercises. However, adapting long-term weight loss plans is wise since it will ensure you lose weight steadily and slowly. You will also make sure that there is no chance of regaining it. Continue Reading

Diet Food Lifestyle

Top 10 best Healthy Eating Habits you need to follow

February 11, 2016
healthy food habits

Good nutrition is a crucial part of initiating a healthy lifestyle. Healthy eating habits are too important to ignore, since a combination of proper diet and physical activity helps individuals maintain adequate weight and reduce the risk of chronic diseases. A healthy diet is one that provides the body with all the essential nutrients, including vitamins, minerals, adequate calories as well as proteins and amino acids. These nutrients can be obtained from a variety of animal and plant-based foods. The top 10 best healthy eating habits you may have include:

1. Avoid junk and processed foods: Packaged foods contain high amounts of preservatives, color and chemicals. They are rich in salt, fats and sugar but lack fiber and nutrients. Choose foods that contain healthy fats such as plant oils, fish and nuts.
2. Use healthy cooking methods: Grill or barbecue dishes and use just a little oil to avoid adding unnecessary calories into your food. Make your own sauces instead of using bottled versions which contain processed spices.

3. Balance your meals: Assess each of your meals to ensure every food group is represented. Limit foods that are rich in fat and refined carbohydrates.

4. Control your portions: Check your serving sizes and go for appetizers in a restaurant instead of an entire meal. Stick to serving sizes included on the label of each food product.

5. Stay hydrated. Water aids in digestion and absorption of food, elimination of body waste and regulation of temperature. To stay healthy, drink at least two liters of water per day and avoid soft drinks which contain a lot of sugar.

6. Do not skip breakfast: Eating a healthy breakfast reduces hunger and unhealthy cravings throughout the day, thus reducing the likelihood of making poor food and snack choices.

7. Be careful when eating out: Sauces, gravy and dressings offered in most restaurants are packed with sugar and salt. Always ask for it to be served separately.

8. Include whole grains in your diet: Whole grains, nuts, fruits and vegetables contain healthy carbohydrates which take longer to digest making you full for longer periods. Processed grains cause rapid fluctuation of blood sugar levels and energy.

9. Cut down on animal fat: Saturated fats from red and processed meat contain bad cholesterol known to cause heart diseases. Choose lean meat, low-fat dairy products and skinless poultry.

10. Watch calcium and vitamin D: calcium and vitamin D are essential for bone development. You can get these from non-fat dairy products and supplements.

Ultimately, observe your eating pattern for a few days, writing down what you eat and the time of the day you ate it, then highlight the healthy eating habits and work to reinforce them. Identify all the unhealthy eating habits and work on improving them.