August 5, 2012

Eat breakfast to lose weight


Want to shed some pounds?  Stop skipping your breakfast. Research shows that people who eat breakfast in the morning are thinner than those who skip it.  A healthy breakfast promotes overall well being of an individual.

Breakfast is the most important meal of the day for adults as well as for children, here is why –

  •  Breakfast helps replenish your energy and refuels the body and brain to kick starts the day. It ramps up your metabolism by producing necessary enzymes.
  • Studies have shown that kids who eat breakfast regularly perform better academically, have better health and are more energetic.
  • Skipping breakfast makes you susceptible to food cravings; impulsive eating and you are more prone to eat more calories and make unhealthy choices for the rest of the day.
  • Studies have shown that regular breakfast eating people have significant lower risk of being overweight and lose weight more successfully.
  •  According to Harvard medical school, A healthy breakfast reduces the risk of heart attack, stroke, type two diabetes and heart failure.
  •  By including fresh fruits and veggies in your daily breakfast, you can easily meet your daily quota of fruits and veggies recommended by health professionals today.
  • Eating a healthy breakfast has also been associated with improved nutrients intake. If you skip breakfast you miss out on vital nutrients such as fiber, vitamins and iron which you are not likely to make up for during the rest of the day.
Keep in mind; however what you eat for the breakfast is as important as eating breakfast. Eating high fat, high calorie breakfast is going to do no good. A breakfast has to be balanced and rich in nutrients. A good healthy breakfast typically should include dietary fibers, lean protein and complex carbohydrates.
So, next morning when you wake up, start your day with a healthy breakfast. It might just change your life!

Source

July 14, 2012

Walk- get fit one step at a time

The sedentary lifestyle we humans are living today where everything is just a click away and physical activity is rare to see, it becomes absolutely necessary to include some kind of exercise into our routine.

While there are many options for daily workout, walking is the safest aerobic activity which is gentle, easy and can be done anywhere anytime without spending a dime. A brisk walk not only helps you keep fit, the fresh air you get totally enhances the mood, refreshes your mind and body and you are ready for your next task. Here is why you should incorporate it into your day-
Health Benefits of walking 

Walking
  • Reduces the risk of type 2 diabetes
  • Prevents osteoporosis
  • Decreases the risk of heart attack
  • Fight depression
  • Helps in weight loss
  • Improves circulation
  • Improves digestion
  • Improves posture
  • Helps lower blood pressure and LDL(bad cholesterol)
  • Increase HDL(good cholesterol)
  • Helps in socializing
Get most out of your steps

  • Set a realistic goal depending upon what you want to achieve.
  • Get the right shoes- While walking is important, walking in uncomfortable shoes can give you unwanted problems.
  • Warm up and cool down- as for any form of workout warm up is important to prepare your body for exercise. Start slowly or walk in place for few minutes till your breathing has become quicker and again slow down at the end.
  • If you want to increase your speed, take quicker steps instead of taking long ones.
  • Maintain proper posture, relax and let your arms swing naturally.
  • Keep your eyes focused and look straight.
  • Hit the ground with your heel first.
  • If possible, get a pedometer to keep track of your steps so that you can work towards your goal.
  • Most important- check your doctor, if and how much walking is right for you.

July 23, 2010

Fresh vs frozen- fruits and vegetables

Changing eating habits, fast paced lifestyles and to an extent economic downturn have created a trend of higher frozen foods usage.

Frozen produce, the veggies in the bag, are the best alternative to fresh produce out there. They provide for a stable budget with reasonable and stable prices year round, and not to mention the convenience of stocking up with little wastage. Also, with frozen vegetables and fruits available in your fridge, reaching that healthy goal of 5 servings a day is a little more achievable. After all, it’s better to eat veggies in some form than not eating at all.

However, the quality and nutritional value of frozen produce has been a matter of concern for many. Here are certain facts to help address this concern. 

Truth about frozen produce-

Veggies and fruits are pulled out at peak of their maturity and are usually frozen within hours of plucking. Most of the frozen food today is flash frozen also called blast freezing wherein the food is subjected to temperatures much below freezing point to avoid forming undesirable large ice crystals.

This form of freezing locks the flavors, nutrients and vitamins in the food without requiring any preservatives. According to USDA, the freezing process itself does not destroy any nutrients.

The fresh produce on the other hand-

-Is usually picked before they are ripe and often transported long distances, with a potentially long shelf time.The natural process of ripening, oxidization, exposure to elements, and rigors of warehouse stocking take a fair part of nutrients out of the fresh produce before it reaches the kitchen.

The nitty-gritty-

So when does frozen food make more sense versus the fresh grocery. Obviously, nothing beats the freshness of fruits/vegetables picked from your own garden. The next best alternative is to adopt the local farm produce, get to pluck right off the harvest with no transportation time. 

But when buying from a store, try to buy fresh produce that is in-season. They are likely to be fresher, more nutritious and tastier. The out of season produce may be picked from the freezer section.
Some people find a difference in taste between fresh and frozen produce. At times it’s more in the mind than real, and at times it’s due to the vagaries of the process of defrosting and heating. If that’s not the case with you, you can simply do away with the fresh for those pesky hard to find veggies!

Note:

Always follow the directions on the package for thawing, reheating and storing.
Look for the USDA or state mark of inspection.The inspection mark on the packaging tells you the product was prepared in a USDA or State-inspected plant under controlled conditions.

 
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