Friday, April 29, 2011

A to Z Formula to be Slim

A to Z Formula to look Slim

AVOID ALCOHOL: You booze, you lose! Alcohol increases your levels of the hormone leptin, which in turn makes you crave sweets.Don’t want to be branded a teetotaller? Order a glass of Sauvignon Blanc – 119 cals per 5 ounces.

BREAKFAST: A good breakfast with fibre and protein will keep you full till lunchtime and help you avoid bingeing. Opt for multi-grain cereal, lowfat curd or fruits to kick-start your metabolism.

CORTISOL: Prolonged stress leads to high levels of cortisol which makes you crave junk foods. Solution: deal with long-standing stressors. As for short-lived ones, treat yourself to an oil massage.

DENSITY: Go for grub with an energy density of two or less. To calculate this, simply divide the calories by the weight in grams (per serving). Stay at it and watch the pounds melt faster.

EAT AT REGULAR INTERVALS: Go no longer than five hours between meals. Several small meals through the day lead to a better metabolism and greater control over binges.

FRUCTOSE: Ditch the artificially sweetened juices and sodas and get your fructose from natural sources such as fruits. Because natural fructose is kinder to your waistline.

GUM: Chewing on gum helps cleanse the mouth of bacteria, satisfies a sweet-tooth and reduces your urge to eat. The next time you feel the urge to reach for a biscuit packet, try a piece of sugarless gum instead for a zero-calorie treat.

HEART-HEALTHY FOODS: Overweight people face a greater risk of heart disease. So, switch to olive and vegetable oils. Fill up on omega rich foods like walnuts and fatty fish. Choose non-fat dairy products and lean cuts of mutton and skinless poultry.

INSULIN: The amount of insulin you secrete may dictate your diet. High insulin secretors shed more weight on a low-carb diet and less on a lowfat/high carb diet. Got a jelly belly? You secrete excess insulin and could benefit from fewer carbs.

JOURNAL: Write down everything you eat and you could cut your intake by 1,000 calories a day. Food journaling may seem boring but goes a long way in making you aware of what you eat and thereby helps you shed pounds.

KETOSIS: Ketosis refers to the point where your body runs low on carbs and burns fat for fuel. Therefore, ketosis jump-starts a diet. Restrict carbs and lose more initially. Later, allow yourself wholegrain cereals and roti, in moderation.

LOW BLOOD SUGAR: This is often the reason for between-meal cravings especially for sweet. When it strikes, reach for naturally sweet foods such as fruits and accompany it with a little low-fat dahi for a healthy dose of protein.

MILK: Get better results from your workout by downing milk. Two cups of skim milk after intense weightlifting can build more
muscle and burn twice as much fat as drinking fruit juice. But go with real cow's milk as it’s more beneficial than soya milk.

NUMBERS: Nobody enjoys weigh-ins, but people who hop on the scale once a day are more likely to lose and maintain their loss. Make a standing appointment for yourself. But try to strike a balance rather than obsess over the number you see.

OMLETTE: Eggs are an ideal protein source. Protein helps build muscle, which will fry more calories per pound than fat. Bonus: You burn about 25 per cent of the eggs' calories just by digesting them.

PEANUTS = PROTEIN: Take the edge off your appetite by snacking on a handful of peanuts everyday. Because, protein is the "secret" to weight control. Peanuts also boost your resting metabolic rate due to their fatty acid content.

Q 10
Coenzyme Q10 is one of the nutrients needed to produce energy. Most people an energy - mg a day. Other benefits include a stronger immune system. Besides, it's also a great antioxidant.

REPLACEMENTS: Replace any silly weight loss pills you have been advised to take, with a good low fat smoothie.You will lose just as much weight without the side-effects of a pill.

SLIP-UPS: Slip-ups are bound to happen.Anticipate them. Instead of letting them derail your efforts, learn from them and get right back on track by simply keeping your eye on your target.

TEA: The fat-busting benefits of green tea boil down to disease-fighting compounds called catechins. Max your results by steeping your tea for longer. The darker the hue of your brew, the more catechin-rich the cup.Add some lime to tone down the bitterness.

USER-FRIENDLY: There are a million fad diets around; your friends are probably trying some too. But what helps you lose weight isn't the type of diet but compliance with it. Find a plan you can live with so you'll stick to it.

VINEGAR: Studies show that consuming 4 tbsp of a vinegar mixture with a high-carb diet drops your calorie intake by 275 per day. If you can't stomach vinegar, mix into a low-fat dressing to add zing to your salad.

WATER: It quenches thirst without the calories. Infact, water also ups your caloric burn rate. Sipping six extra 8-ounce glasses a day can burn 17,400 more calories (about 5 pounds of fat) per year.

XYLITOL: Xylitol is a natural substance found in vegetables that tastes and looks just like sugar. But while sugar harms, xylitol protects against disease and has anti-ageing benefits. In its crystalline form, it can replace sugar in cooking.

YOGA: Normal-weight women who practise yoga for four or more years will gain three pounds less over 10 years than those who don't. Grab your mat and get breathing!

When you skimp on sleep, your brain thinks you're low on fuel and sends a message to your stomach to start growling.Women who sleep for 5 hours or less are an average of 5 pounds heavier than women who snoozed for 7 hours.Want to stay slim? Hit the pillow.

How to avoid illness

How Few changes in eating can aviod illness

You are too busy to bother about what you feed yourself, often rushing to grab a burger, gorging on a pizza and washing these down with a cola. The reasons given for treating our body to junk are many. Health foods? Too expensive. Counting nutrients? Impractical. Organic and natural food? Not always possible.

But a wrong diet is the root cause of all illnesses. The way out? Make small changes in your eating patterns. Don’t make a 360-degree change, go one step at a time. Try to be as natural as possible, gradually include more raw foods and get rid of unhealthy eating patterns. Here are easy-to-adopt plant-based diet practices that can help ward off (and in most cases, reverse) ailments like obesity, diabetes, gastric problems, etc.

Say ‘No’ to animal protein
Don’t pack in protein from animal sources - cheese, milk, meat, butter, eggs etc. Unlike plant-based protein sources, these take more time to digest, making you feel heavy and bloated. To make matters worse, unknowingly there is a tendency to have acidic food to help digest the protein (eg, consuming alcohol with meat). And as is commonly known, one of the bottomlines of a good diet is to avoid acidic food (animal products, sugar, dairy, sugar and colas) and have more alkaline stuff (fruits, vegetables).

Too much acid also leads to long-term thinning of the bones and lower muscle mass. Moreover, meat contains huge amount of animal fat that’s a direct cause of obesity, heart diseases, cholesterol, etc. Moral of the story? If you want to avoid the afore-mentioned diseases, give your body a protein dose with normal greens and fruits.

Dairy can be avoided
Have soya milk or almond milk if you can’t do without your daily glass of milk. Dairy products, especially the ones available after processing these days, do your body no good.

Oily fact
Watch your oil consumption. The best way to consume oil is through nuts and seeds rather than the refined form where all fibre is lost. Think you cannot make your sabji without a generous dollop of ghee? Here’s how you can do it - Add a little salt to soften the onions and fry them in a pan without oil or fat. If you feel it sticks, just sprinkle a little water. Onions will get fried just as well.

Change your cooking style
Healthy, oil-free cooking might take a little longer than usual, but it’s worth the wait. Begin using vegetable broth to cook your sabjis and curries. Can’t do without tasty (oily) temptations like patties, fries or cutlets? Simply coat your patties in fine peanut powder and roast them. It might take a while, but the oil released from the peanuts is enough to cook them. Try it to believe it.

Have whole foods
Eat only whole foods because most of the nutrients and flavour is in the skin and when you peel them, you throw away the nutrients. Ever wondered why you add sauces and masalas to spice up vegetables? It’s because while peeling the skin, you are ridding it of its flavours too. If you learn to cook with whole foods, you won’t feel the need to artificially flavour them with sauces. Similarly, have unpolished rice and brown rice instead of the white one,s and atta instead of maida.

Use water sparingly
Washing vegetables, grains and fruits is well, necessary, but don’t overdo it, else you’ll lose all nutrients. Steam your veggies instead of boiling them. You’ll require less water and retain nutrients too. Also, never wash vegetables after chopping them.

Have fruits separately
Do not combine fruits with a meal. Our bodies digest fruits very quickly as compared to other foods, as fruits are very sugary and therefore ‘ferment’ in your stomach. This is fine normally, but if you eat fruits post a heavy meal, then the fermenting fruit remains in your stomach a lot longer and can cause bloating, gas and discomfort. Also, have fruits instead of juices. The calories are higher in juices and with fruits, you’ll get your fibre too.

Follow the monkey
Nature is the best teacher and among all animals, man’s closest relative monkey leads the way. Ever seen a monkey peel an apple? Not really. But it certainly does so for a banana or an orange. Follow the principle in your diet too! Never peel fruits and vegetables that don’t need peeling.

Cold prevention strategies

8 Effective Cold Prevention Strategies

 1. Wash your hands - The world we live in is filled with viruses and bacteria that can make us ill. Your hands are no exceptions. Wash your hands often to keep them clean. If you cannot wash them, at least use some hand sanitizer, such as Purel.

2. Drink hot fluids, especially in the morning - The rhinovirus incubates in the back of the throat and spreads in the upper respiratory area because it's cooler than the body temperature. Rhinovirus can't survive at 98.6 (hence it doesn't travel far down into the bronchi or the lungs). By drinking hot fluid (such as hot tea and lemon) you can prevent the virus from incubating.

3. Keep your hands out of your face - We have already discussed the germs and viruses on your hands. You cannot wash them continuously, so in between washings keep your hands out of your face. Your face is an open portal to your insides. Keep the germs away from your portal.

4. Drink water - Drinking more water is my answer to everything. Water will help clean out your body and keep it clean. It will also keep your body functioning at 100%. You should drink at least (eight) 8oz glasses of water everyday. This will also help you lose weight.

5. Eat your fruits and vegetables - There are phytochemicals and antioxidants in fruits and vegetables that can help strengthen your immune system and prevent diseases. You should eat at least four servings of vegetables and two servings of fruits every day.

6. Multivitamins - If you are not eating all of your fruit and vegetable servings, you should take a multivitamin to ensure you are getting all of the vitamins your body needs to function properly. Take a simple one-a-day multivitamin everyday.

7. Stay warm - Being cold weakens your immune system and makes your body more susceptible to illness. Look at the day’s temperature at before leaving your home. Wear layers in and out of your home when it is cold.

8. Relax and rest - Stress weakens your immune system. You can reduce your stress levels by relaxing and getting more sleep. Sleep is essential to maintaining a healthy immune system. Sleep will also boost your recovery time if you become ill.

Getting a cold can derail your nutrition and activity plans. However, if you follow the strategies I laid out for you, you can prevent this from happening