Q. Tips to control your food intake

Tips To Control Your Food Intake

• Keep a daily record of your food intake in the diet diary.

• Do not shop when you are hungry.Buy only non-fattening
food.Read labels carefully before buying.

• Always eat in one room,at the same place and avoid
pairing your eating with other activities like watching tv,
cooking or reading.

• Always keep at hand low-calorie foods to use as snacks.
like fruits and raw vegetables.

• If you feel like nibbling on something ,you can have
“saunf”,”ilaichi” or nibble on pieces of chopped apple,etc.

• Make small portions of food appear larger by using
a small plate or by spreading the food.

• Eat slowly and chew food thoroughly.This helps to eat
less food but absorb more vitamins and minerals.

• Store food wisely.Keep high calorie items in places which
are hard to reach,like high shelves.

• Don’t think just because you are eating low fat/low calorie
food,you can eat all you want.The calories still add up and
must be burned off.Balance is the key to success.

P. Easy ways to boost your activity level

Easy Ways To Boost Your Activity Level

• Walk as much as possible throughout the day,
use your car as less as possible.

• Always take the stairs instead of the elevator.

• When parking your vehicle,park it as far away as possible
from where you want to go.

• Hide all your remote controls,operate everything manually.

• Whenever possible,stand instead of sitting.If you are desk
bound at work,stand up when you are on the phone,
walk over to give messages to colleagues rather than
using e-mail or phone.During breaks at work,
walk the stairs,around the building or down the halls.

• While doing household chores,exaggerate your movements
and make them big.

• Plant a garden,take up gardening as a hobby.

• Spend quality time outdoors with your children
or grand children.

• Take up an outdoor game or any other activity
you might enjoy.

• Try to work out as much as possible,but at your own pace.
Reward yourself,not by getting yourself a snack,but may be
buying a new wardrobe for your trim body.

O. Walk daily,Be fit for life

Walk Daily,Be Fit For Life

· Whatever your age,whatever your level of fitness,walking is the
simplest and most effective form of activity for losing weight.

· While walking you should wear loose clothes and
well-fitting canvas shoes.

· Start at a slow pace and be careful to build up your speed
and distance gradually.

· Walk briskly with rhythmic movement of your arms and feet.
Walk fast enough to become a little breathless and slightly
tired but never leave yourself gasping for air or completely
exhausted.You should be comfortable enough to carry
on a conversation while walking.

· Regular walks will slowly improve your heartbeat,endurance
and all-round level of fitness.

· Walking builds long lean muscles,which help in burning
calories all the time,day and night,even while you are asleep.

· Preferable walk on an empty stomach or
2-3 hours after the last meal.

N. Activity Pattern

Activity Patterns

Reduced energy expenditure in adults has been shown to correlate with subsequent weight gain.

Dietary restriction,when coupled with increased physical activity,is better in reducing body weight.

The energy utilization for certain activities are listed below:

1.Jogging or Running for 1 hour (13mph) – 600 Kcal
2.Cycling for 1 hour (14mph) – 450 Kcal
3.Tennis (game for 1 hour) – 350 Kcal
4.Walking for 1 hour (5kmph) – 180 Kcal

Besides calorie expenditure,physical activity contributes to the total health status of the individual.It helps diabetics by improving the insulin sensitivity and glucose tolerance.It results in lowering the blood pressure for hypertensives and helps in increasing the cardio-respiratory fitness.

The crucial technique of managing obesity is to alter eating behavior permanently and making activity patterns a part of your lifestyle.

M.Foods with high sodium content

Foods With High Sodium Content

· Salt.
· Baking Powder.
· Bicarbonate of Soda.
· Mono-Sodium Glutamate (Ajinimoto)
· Cheese.
· Sausages.
· Yeast extracts.
· Salted chips,Nuts,Popcorn,Biscuits and all varieties of papad.
· Salted pickles,Chutneys.
· Commercial salad dressing and sauces,pudding mixes.
· Soft drinks containing Sodium Benzoate.
· Soup cubes.
· Proprietary drinks containing Chocolate.

L.Water helps keep fat away

Water Helps Keep Fat Away.

Water is the key part of any weight –loss programme.You should drink at least 10-12 glasses of water everyday.It is essential for you as it helps remove body fat and is good for your overall health.

The benefits of water are manifold:

· It helps suppress your appetite.
· It reduces build up of sodium in your body.
· It reduces fluid retention.It is when your body does not get enough water

that it starts retaining fluids.
· It reduces fat deposits.
· It helps maintain proper muscle tone.
· It helps your body get rid of waste and toxins.
· It relieves constipation.
· Among other fluids,Nimbu Pani should be preferred.

Fresh lime soda (without sugar),buttermilk,Coconut Water,Vegetable Juice and Clear Soups are also recommended for a healthy body.

Start your meals with one of the above or just a glass of plain water.

K.Food Myths

Food Myths

1. Juices help reduce weight and cut calorie intake.

Fact: Juices are concentrated sources of energy and have

added sugar content.Eating whole fruit would be

more beneficial for your health.

2. Refined oils are 99% fat free.

Fact: All refined oils are 99% fat,irrespective of their

composition and trade name.1tsp refined oil gives

45 calorie.

3. Honey is good for weight loss.

Fact: Honey consists of 75% sugar (glucose and fructose)

and 25% water.It increases the blood sugar and

provides 3 calorie per gram of honey.

4. Toasted bread has less calories than the normal bread.

Fact: Toasted bread only converts starch into dextrins.

The calorie count however remains the same.

1 slice of bread= 70 calorie.

5. Healthy food means bland food.

Fact: This is not true.Traditional spices provide the

necessary taste and flavour to the food.At the same

time,they are rich in micronutrients,anti-oxidants

and fibre.There is no reason to avoid spices,unless

they are not tolerated.The only restrictive feature

of a healthy diet is its low salt and fat content.

6. Fat content of milk may be reduced by adding water.

Fact: If water is added,all other nutrients in milk also

get diluted.Skimming is the best way to remove

fat from the milk.Other nutrients are retained in

skimmed milk.

7. Low calorie foods can be eaten in unlimited amounts.

Fact: Even low calorie foods have calories which add up

and must be burned off regardless of what kind of

food we eat.Balance is the key to success.

8. Buttermilk has only carbohydrates.

Fact: Buttermilk is a very good source of proteins & calcium.

J.How to order when eating out.

How To Order When Eating Out

· Eat something healty before going out,so you will not be tempted to eat more when at the restaurant.

· Read the menu carefully to judge which are the least fatty foods.

· Choose clear soups instead of creamy ones.Clear soups are just as nutritious

and filling but don’t contain as much fat.

· Green salads and veggies with low fat dressings are deliciously refreshing

and contain lesser fat.Lemon juice,salt,pepper and vinegar are great low-fat

dressings.Avoid potato and macaroni salads as they are high in calories.

· Choose grilled,steamed or poached foods over those with rich,creamy

gravy/sauces.

· Choose tandoori roti,rumali roti or missi roti over breads with high butter

content.

· Grilled items like tandoori chicken pasta with tomato sauce and paneer

tikka make great entrees.

· Specify that you would prefer as little use of butter and oil in your dishes.

· Try to resist ordering dessert,but if you must,then choose fresh fruit or frozen

yoghurt.

· While traveling for business or pleasure,pre-plan meals and snacks to

reduce stress and to keep your energy high.Take along mineral water,iced

tea,vegetable juice and some low fat snacks like whole wheat

sandwiches,salad and fresh fruits.

I.Healthy Cooking

Healthy Cooking

· Avoid frying foods;instead grill,steam or boil food to minimize fat content.

· Wash vegetables before chopping them to prevent loss of water soluble nutrients like Vitamin C,Riboflavin,Thiamin and Niacin.

· Avoid use of baking soda while cooking pulses and vegetables as soda inhibits the absorption of calcium.

· Avoid repeated washing of rice and pulses,as valuable nutrients are lost in the process.

· Preserve vitamins in food by cooking whole vegetables in their skin.

· Substitute cream with skimmed yoghurt,as it contains less fat.

· Seasonal vegetables and fruits have the highest nutrient content so include them in your diet as often as possible.

· Use non-stick cookware and minimize the oil content in your food.

H.Add fibre to your diet

Add Fibre To Your Diet

· Include a lot of fruits and fresh vegetables in your diet;these not only

detoxify the body but are good for the skin too.

· Substitute fruit juice with actual fruit,for fibre in your diet.

· Never overcook vegetables.They are healthiest when eaten raw.

· The skin of fruits and vegetables,like apples and baked potatoes,are good for

you.Remember to wash them before consumption.

· Choose whole grain cereals,whole wheat bread,whole pulses and brown rice

instead of highly refined alternatives.

G.Eat Right

Eat Right

· Never skip a meal.Doing so will reduce your BMR [Basal Metabolic Rate.The body composition analysis defines your BMR.This is the energy utilized by the individual to carry on vital body functions when at rest.],making you inactive.You will tend to over-eat at the next meal.Instead,have smaller,more frequent meals at regular intervals.

· Always have breakfast,as it is the most important meal of the day.It is that time of the day when your nutrient requirements are the highest and a proper breakfast will energise you throughout the day.

· Don’t fall asleep soon after dinner,as sleep slows down the body’s metabolism and you read to burn fewer calories and accumulate fat.Instead,have a light and early dinner and give yourself a 2 to 3 hour gap before going to bed.

E.What count as one serving.

What Counts As One Serving?

The amount of food that count as one serving is listed below.

You eat a large portion,count it as more than one serving.Be sure to eat at least the lowest number of servings from the five major food groups listed below.You need them for vitamins,minerals,carbohydrates and proteins they provide.

Milk,Yoghurt and Cheese- 1cup of milk or yoghurt or 45gms of cottage cheese/paneer.

Dry Beans- ½ cup of cooked dried beans

Vegetables- 1cup of raw leafy vegetables or ½ cup of other vegetables (cooked or chopped raw),3/4 cup of vegetable juice.

Fruits- 1 medium apple,banana,orange or ½ cup of chopped,cooked or canned fruit or ¾ cup of fruit juice.

Bread,Cereal,Rice and Pasta- 1 slice of Brown Bread or 30gms of ready-to-eat Whole Cereal or ½ cup of cooked Whole Cereal,or Brown Bread

F.Gear up your neutral habits

Gear-Up for a Neutral Eating Habit

· Avoid acid forming foods.
Certain foods like sausages,nuts,macaroni and spaghetti are acidic in nature.

· Take Alkaline foods.
Foods of the alkaline range are primarily plant derived.The most effective are spinach,molasses,celery,carrots and dried beans.

· To put your body in the neutral state,increase your fruits and vegetables intake.

· Raisins,when soaked in water at night and consumed in the morning,are an excellent way to combat acidity.

· Mixed carrot and cabbage juice[both equal quantity] also help in reducing acidity.

D.Foods to eat,Foods to avoid

FOODS TO EAT, FOODS TO AVOID

Fats,Oils,Sweets and Refined Carbohydrates

· Use sparingly.
· Restrict adding fats to foods while cooking or at the table-like butter,margarine,gravy,salad dressing,spread.
· Choose few foods that are high in sugar like candy,jelly,honey,sweet desserts,soft drinks.
· Foods like white flour,white bread and polished rice,which are highly refined and low in vitamins & minerals,should be used less frequently.
· Cut down on convenience foods like biscuits,pastries and cakes,as they are rich in invisible fat and refined carbohydrates.

Whole Cereals,Whole Wheat Bread,Brown Rice ( 3-4 servings)

· To get the fibre you need,choose servings made from whole grains, eg. Whole Wheat Bread,Whole wheat flour,DaliA,Wheat flakes,Oatmeal,Brown rice etc.
· Supplement wheat flour with black chana flour to incorporate fibre.
· Do not sieve flour.

Milk,Yoghurt,Cheese (2-3 serves)

· Choose Skimmed milk and non-fat yoghurt.
· 75-100gm cottage cheese/ 200gm of yoghurt supply the same amount of calcium as 1 cup of milk.
· Read labels while purchasing packaged Milk products.

Poultry and Nuts (0-2 serves)

· Use egg white instead of whole egg.
· Nuts are high in fat,so eat them in moderation.

Whole Pulses/Sprouts (1-3 serves)

· Whole pulses,sprouts provide adequate quantity of fibre,minerals and vitamins.These also provide protein.
· Choose soya products such as soya paneer,soya milk and soya yoghurt.

Fruits

· Choose fresh fruits instead of canned or frozen ones in heavy syrups and sweetened fruit juices.
· Eat whole fruits often-they are higher in fibre content than fruit juices.
· Count only 100% fruit juice as fruit.Punches,ades and most fruit drinks contains only a little juice and lots of added sugar.

Vegetables (5-6 serves)

· Different types of vegetables provide different nutrients.
· Seasonal vegetables have the highest nutrient content.Use raw vegetables as salad.
· Eat plenty of green leafy vegetables.They are especially good sources of vitamins and minerals.
· Cook vegetables lightly by steaming or stir-frying.restrict on the fat you add to vegetables.at the table or during cooking.

C.Calories requirement for different Age Group

CALORIE REQUIREMENTS FOR DIFFERENT AGE GROUPS

Group Calorie Requirement

Men [Sedentary] 2425
Women [sedentary] 1875
Women [Lactating]
0-6 months 2425
6-12months 2275
Boys [ 16-18 yrs] 2640
Girls [16-18yrs] 2060

To lose weight.the medically correct way means that you will have to reduce the calculated calorie intake per day and create a negative calorie balance.This way,your body can burn the excess fat.

Negative Calorie Balance- Negative calorie balance can be created by consuming less calories than the calories you expend in a day.When we consume more calories than what our body uses in a day,the excessive calories get stored in our body in the form of fat.This fat store can be used to provide energy whenever we take in less calories than we need for bodily functions.
Approximately,750 calories will be converted into 100gms of fat in the body.So,if over a period we consume 7,500 calories less,we burn 1kg of fat from our body.

B.Hints for Recording Weight

HINTS FOR RECORDING WEIGHT

· Always use the same weighing scale as you get an accurate measure of your progress.
· Make sure you weigh yourself before eating and after going to the bathroom.
· The first thing to do in the morning is to weigh yourself.
· Water retention is a common problem for women before their periods,so don’t get discouraged if you tend to lose less weight during that time of the month.It is only temporary.

A.Getting started on your healthy habits

GETTING STARTED ON YOUR HEALTHY HABITS

Think positive.Believe that you will lose weight.You have to really want it to happen.You must do it for yourself,not for anyone else.Think about yourself,your physical and mental well being.Imagine a slimmer,fitter you;it always work.

Take some pictures of yourself and put them up round the house.Put one on the refrigerator door,it will serve as a constant reminder and will strengthen your resolve to lose weight.Looking at the picture every once in a while during the course of your programmewill inspire you to continue.

Close your eyes and imagine yourself,the way you want to look.Do this as often as possible,self visualization is a very powerful tool.Give it a try,everything is worth a try.Imagine yourself getting around without getting out of breath,no more pulled muscles,no more indigestion.People smiling at you,the way you look,as you walk by.Treat yourself every once in a while.Put a little money away every time you resist a food craving and then go and splurge on something that will make you feel special,like a new outfit or make-up.

Remember,you are losing weight for more than just your appearance.You are losing it for the experiences that will come after you have achieved your goal.Always stay focused on why you are doing it.The beauty of the whole experience is that you will never know how good it feels until you get there.

Home Remedies For Hangovers

REMEDIES FOR HANGOVERS

A large glass of orange juice or tomato juice will help to remove the alcohol from the system the morning after.

Honey is a very concentrated source of fructose, and eating a little the morning after is another way to remove the remaining alcohol from the body.

Amino acids play a role in repairing the effects of a hangover.

Few cup of coffee can do a great deal to relieve the headaches associated with hangovers.

Take Vitamin C as it may increase the rate of alcohol breakdown in the body.

For hangover treatment, drink plenty of water to cover the deficiency of fluids caused by dehydration

Eating 6 raw almonds before consuming alcohol helps prevent intoxication.

Eating peanut butter before drinking is an African remedy.

To help stop the urge for alcohol drink a tangy drink, such as tomato with the juice of one lemon added.

A good, brisk walk will increase circulation and help to get rid of your hangover by helping the body rid itself of toxins.

For hangover treatment, apples eaten on an empty stomach the day after drinking is an effective.

One of the quickest ways to cure a hangover is to make a banana milkshake sweetened with honey.

Add the juice of one lemon to a cup of black coffee and drink it without sugar and without milk.

Add two teaspoons of fresh limejuice and a teaspoon of sugar to 8 ounces of water. Drink it slowly.

Make a tea by pouring one cup of boiling water over 1-2 teaspoons of the dried peppermint; cover; steep for fifteen minutes; strain. Drink 1-2 cups as soon as you can. Peppermint either in tea or chewing leaves as such will relax the intestines and this is very effevtive home remedy for hangovers.

Eat raw cabbage to give relief to the headache.

Pull your hair in clumps so that your full scalp is stimulated. This remedy brings blood to the scalp and relieves the headache.

Prepare a tea by lightly crushing five fresh or dried leaves; place in a cup and fill with water cooled to just below boiling; cover and leave to infuse for five minutes; remove leaves and drink. This is also very effevtive home remedy for hangovers

Putting anything in the stomach prior to indulging in alcohol helps prevent a hangover.

Never skip breakfast, especially when hangover. The classic eggs and toast is the best breakfast.

Running Tips

· If you are new to running be sure that you have been walking for 30 minutes at least 3 days a week about 3 months before you try to transition to running.

· Do not bounce or overstride. Don't let your foot get ahead of your knee. Run from the hips down with the upper body straight up and used only for balance.

· Breath in through your nose and out through pursed lips.

· Choose shoes appropriate for running and that fit well -- they don't cause any discomfort or blisters.

· When running in colder weather be sure to wear a hat. A large amount of heat can be lost through your head.

· Replace your running shoes at least every 400-500 miles.

Workout Tips

Exercise & Workout Tips.

-Replace your sneakers often. At least after every 250 - 500 miles of walking/running.

-Stair climbing is a low-impact alternative to running.

-Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.

-Change your fitness routine every 4-6 weeks to prevent a workout plateau.

-Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.

-Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.

-Whenever possible, take the stairs instead of an elevator.

-Stretching and flexiblity are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.

-When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).

-When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.