All of us at some point are going to eat more calories than we can burn such is Winter where your body slows down to conserve the energy and increase fat deposition.
Can you beat that??
Yeah 5 simple ways
1.One day of only proteins no vegetables, no sugar, no fat, just proteins like lean grilled chicken with spices,grilled wild salmon or any other fish, soy nuggets with spices,fat free thick yogurt, grilled tofu or low fat paneer.can add oat bran cooked in fat free milk just to keep your bowels moving well. Add 8-10 glasses of water.
Repeat if necessary. Should not be a habitual process.
2.Green tea and Indian ginger masala chai are big on my list.
3.Munch on carrots,instead of peanuts.Eat more vegetables this winter and go easy on starches like bread, rice, pasta, chapati.
4.Jump rope even imaginary for at least 100 times in the morning,
5.An egg/apple a day keeps doctor away.
:-)
Tuesday, December 20, 2011
Thursday, November 17, 2011
Alcohol how much should I drink?
Alcohol consumption will eventually lead to weight gain and is detrimental for health,
Our bodies are designed to burn easy fuel first, Alcohol is easy fuel.
The focus of fat or carbohydrate metabolism moves to alcohol metabolism, so results in slowing down of fat burning and increased weight gain unless you are extremely active and exercise daily.
Plus alcohol is empty calories literally no nutritive value: My recommendation is avoid it but if you cant here is better way to deal with this.
1. Big Question is how much is okay:
1 drink for woman and 2 drinks for men is safe though safety is foggy since sticking to low is not easy once you start drinking
what is heavy or high-risk drinking?
Heavy or high-risk drinkingg is the consumption of more than 3 drinks on any day or more than 7 per week for women and more than 4 drinks on any day or more than 14 per week for men.
what is binge drinking? Binge drinking is the consumption within 2 hours of 4 or more drinks for women and 5 or more drinks for men.
This can lead to pancreas inflammation and liver cirrhosis.
2. Try to limit to weekends(find something better to do when the craving kicks in like go for a jog or call a friend, go watch a movie).
3.Try to have melatonin start at 3 mg at night if curbing alcohol makes you lose sleep.
4. Avoid sweet alcoholic drinks its double damage to body weight,
5. Better choices are :Vodka with lime/club soda or caffeine free diet coke, a glass of red wine (though more can be fattening),bourbons,single malt.
6. Space out your drink go slow.
7. Always eat early if you plan to drink any night(remember the metabolism concept mentioned above).
Our bodies are designed to burn easy fuel first, Alcohol is easy fuel.
The focus of fat or carbohydrate metabolism moves to alcohol metabolism, so results in slowing down of fat burning and increased weight gain unless you are extremely active and exercise daily.
Plus alcohol is empty calories literally no nutritive value: My recommendation is avoid it but if you cant here is better way to deal with this.
1. Big Question is how much is okay:
1 drink for woman and 2 drinks for men is safe though safety is foggy since sticking to low is not easy once you start drinking
what is heavy or high-risk drinking?
Heavy or high-risk drinkingg is the consumption of more than 3 drinks on any day or more than 7 per week for women and more than 4 drinks on any day or more than 14 per week for men.
what is binge drinking? Binge drinking is the consumption within 2 hours of 4 or more drinks for women and 5 or more drinks for men.
This can lead to pancreas inflammation and liver cirrhosis.
2. Try to limit to weekends(find something better to do when the craving kicks in like go for a jog or call a friend, go watch a movie).
3.Try to have melatonin start at 3 mg at night if curbing alcohol makes you lose sleep.
4. Avoid sweet alcoholic drinks its double damage to body weight,
5. Better choices are :Vodka with lime/club soda or caffeine free diet coke, a glass of red wine (though more can be fattening),bourbons,single malt.
6. Space out your drink go slow.
7. Always eat early if you plan to drink any night(remember the metabolism concept mentioned above).
Friday, November 4, 2011
Keep your metabolism up this winter: 5 easy ways.
5 ways to keep your metabolism up this winter
1. Roasted/raw pumpkim seeds one tablespoon serving twice a day
2.Peppers all colors especially green if cant have them get tobasco sauce and add to every meal.
3.Green tea 1-2 times a day with no milk or sugar, lemon can be added or artificail sweetner/ cider can be added.
4.10 minutes high intensity early morning workout......just 10 minutes I think thats doable... check out Tony Horton's videos on youtube,
5.Add cinnamon to whatever you can, if possible cinnamon bark boiled in hot water is more effective than powder, but powder should be added to beverages if nothig else.
1. Roasted/raw pumpkim seeds one tablespoon serving twice a day
2.Peppers all colors especially green if cant have them get tobasco sauce and add to every meal.
3.Green tea 1-2 times a day with no milk or sugar, lemon can be added or artificail sweetner/ cider can be added.
4.10 minutes high intensity early morning workout......just 10 minutes I think thats doable... check out Tony Horton's videos on youtube,
5.Add cinnamon to whatever you can, if possible cinnamon bark boiled in hot water is more effective than powder, but powder should be added to beverages if nothig else.
Monday, October 24, 2011
Festive Sweets: Solutions.
Come Diwali or Christmas or Halloween, we are exposed to high sugary mouth watering treats which also bring a festive nostalgia when we were growing up.
Tackle with easy steps.
1.Don't deprive yourself of the sweets you have realllllly waited to eat.
Eat a piece slowly and before you go for next one drink a big glass of water or huge cup of green tea.
Green tea should be increased to 3 cups a day for time being atleast.
2.Add 15 minutes extra to your high intensity workout with every extra ounce of sweets, Rope skip extra 100 times if you have to.
3.Try not to eat other carbohydrate and starches if you plan to binge on sweets.
4.Eat more chillies this season to alter sweet cravings.
5.Proteins decrease sugar cravings so up it significantly
6.To stay fit do pure protein days: eat only protein for atleast 2-3 days after or before you plan to sin.
Eat only unlimited egg whites/chicken/fish/tofu/greekyogurt/protein shake with 0 carb/ only carb allowed will be oatbran cereal with low fat milk cooked at home.
Approximately 70 grams for an average 60 kg person.
7.Stay away from wine as it will increase and pack pounds on your middle, if you have to drink alcohol drink only vodka with club soda and lime.
8.Not a good time to quit smoking.Your taste buds are reborn. Best time to quit should be Summer but anyday quitting is always a good idea with proper support I must add.
Tackle with easy steps.
1.Don't deprive yourself of the sweets you have realllllly waited to eat.
Eat a piece slowly and before you go for next one drink a big glass of water or huge cup of green tea.
Green tea should be increased to 3 cups a day for time being atleast.
2.Add 15 minutes extra to your high intensity workout with every extra ounce of sweets, Rope skip extra 100 times if you have to.
3.Try not to eat other carbohydrate and starches if you plan to binge on sweets.
4.Eat more chillies this season to alter sweet cravings.
5.Proteins decrease sugar cravings so up it significantly
6.To stay fit do pure protein days: eat only protein for atleast 2-3 days after or before you plan to sin.
Eat only unlimited egg whites/chicken/fish/tofu/greekyogurt/protein shake with 0 carb/ only carb allowed will be oatbran cereal with low fat milk cooked at home.
Approximately 70 grams for an average 60 kg person.
7.Stay away from wine as it will increase and pack pounds on your middle, if you have to drink alcohol drink only vodka with club soda and lime.
8.Not a good time to quit smoking.Your taste buds are reborn. Best time to quit should be Summer but anyday quitting is always a good idea with proper support I must add.
Monday, October 17, 2011
Natural Mommy makeover/post partum blues.
You just went through the most blissful delivery event of your life with an angel wrapped in your arms.
You got on your feet in a few days and back to work....something is bothering you THE WEIGHT you gained.
Here are some natural solutions.
Whether you had a normal delivery or a C-section you are good to start a healthy weight loss programin 4-6 weeks.
1.Breast feeding takes away 500 calories.No brainer.
You don't need fatty food to produce milk..lots of decaf fluids will do the trick.
2.Get your food diary back in your life.
3.Buy a good jogging stroller and enjoy brisk walking/jogging with your baby looking at you.Go for about 15 min to start and increase to 45 min slowly.Hit the Gym if you want.Go easy on weights if you had C-section.
4.Start your day with 2 glasses of water and a tea/coffee what ever you prefer.And a Good breakfast with fruit/high fibre roti/bread/1 raw tomato and a cup of grapefruit. Add a protein shake for snack.Dinner: add a soup with food, or eat lentil/dal with veges and a piece of protien. Eat 4-5 small meals as breast feeding will make you hungry sooner than you think.
5.Stay away from the traditional fatty stuff that grandma used to make.
6.Calcium and Vit D intake needs to be higher during post partum period. Calcium 1200mg atleast and 600IU of Vitamin D. Calcium will also help with better weight loss.Plus a good multivitamin without forgetting.
7.Calorie consumption should be about 1500 daily to lose extra pounds.(Note in diary so you dont go overboard).
8.Proteins please don't forget to eat 1.2g per kg of proteins in form of chicken/fish/soy/skim cheeses esp Cheddar/Greek yogurt.
9.Lots of water 8-10 cups per day with extra one cup for each coffee/tea.
10.Fruits and vegetables should be major part of your diet.WHole wheat breads are ok but No white rice for starch.Add extra fiber in you diet such as Psyllium husk/wheatgerm.(High fibre is equal to less carb consumed).
11.Lack of sleep can add extra pounds so don't hesitate to ask help of your family and let the baby sleep separately in a crib better if another room, Use monitor so you dont keep waking up.
12.Ask your spouse to toss up some salad every evening while you unwind with feet up.
GOOD LUCK.
You got on your feet in a few days and back to work....something is bothering you THE WEIGHT you gained.
Here are some natural solutions.
Whether you had a normal delivery or a C-section you are good to start a healthy weight loss programin 4-6 weeks.
1.Breast feeding takes away 500 calories.No brainer.
You don't need fatty food to produce milk..lots of decaf fluids will do the trick.
2.Get your food diary back in your life.
3.Buy a good jogging stroller and enjoy brisk walking/jogging with your baby looking at you.Go for about 15 min to start and increase to 45 min slowly.Hit the Gym if you want.Go easy on weights if you had C-section.
4.Start your day with 2 glasses of water and a tea/coffee what ever you prefer.And a Good breakfast with fruit/high fibre roti/bread/1 raw tomato and a cup of grapefruit. Add a protein shake for snack.Dinner: add a soup with food, or eat lentil/dal with veges and a piece of protien. Eat 4-5 small meals as breast feeding will make you hungry sooner than you think.
5.Stay away from the traditional fatty stuff that grandma used to make.
6.Calcium and Vit D intake needs to be higher during post partum period. Calcium 1200mg atleast and 600IU of Vitamin D. Calcium will also help with better weight loss.Plus a good multivitamin without forgetting.
7.Calorie consumption should be about 1500 daily to lose extra pounds.(Note in diary so you dont go overboard).
8.Proteins please don't forget to eat 1.2g per kg of proteins in form of chicken/fish/soy/skim cheeses esp Cheddar/Greek yogurt.
9.Lots of water 8-10 cups per day with extra one cup for each coffee/tea.
10.Fruits and vegetables should be major part of your diet.WHole wheat breads are ok but No white rice for starch.Add extra fiber in you diet such as Psyllium husk/wheatgerm.(High fibre is equal to less carb consumed).
11.Lack of sleep can add extra pounds so don't hesitate to ask help of your family and let the baby sleep separately in a crib better if another room, Use monitor so you dont keep waking up.
12.Ask your spouse to toss up some salad every evening while you unwind with feet up.
GOOD LUCK.
Wednesday, October 12, 2011
Raise your metabolism with food via enhancing your thyroid activity.
1.Fish with omega 3 such as salmon, sardines and anchovies.
2.Olive oil, avocado,nuts like pumpkin seens and sesame seeds.
3.Whole grain and wheat germ.
4.Zinc: Lamb, yogurt, spinach(boiled).
5.Sea kelp/sea weed.
6.Capsaicin in cayanne pepper and green chillies.
2.Olive oil, avocado,nuts like pumpkin seens and sesame seeds.
3.Whole grain and wheat germ.
4.Zinc: Lamb, yogurt, spinach(boiled).
5.Sea kelp/sea weed.
6.Capsaicin in cayanne pepper and green chillies.
Friday, October 7, 2011
Lose 500 clories a day
Here is what to me is easiest way to get rid of 500 calories withuot too much thinking.
You may not like one single way so pick the one that suits your life style.
I always say never detour too much away from your natural self and then you will stick to it.
I have listed the ways you can choose to do it.
1.A 5 minutes activity blast any time of the day,several times a day:skipping, jumping jacks,push ups,jump squats..etc etc. If you end up doing 20 minutes total you would lose about 250 cals...just imagine.
2.Replace one meal with a protein shake(atleast 20 g protein in a scoop and 0-3 carbs only,calories from fat should not be more than 10%)
How to make a healthy shake if you cant get hands on a commercial ready made one:
Take a scoop of the powder you bought, pour some unsweetened soy milk add splenda/stevia if want it sweet,add lots of ice and blend and drink.
Now which meal? best in Lunch in my opinion.
3.Cut out one bread/chapati/extra cup rice and add 1 glass of water instead to your meal and cut out entire carb in form of starch eg chapati/bread/rice/pasta/noodles/kidney beans(rajma)at night...still eat your vegetables.
4.1 hour at the gym : circuit training with added jogging.
5.Add mirchi....dont get ulcers though, add green chilli to your diet it contains capsaicin and that will shoot up metabolism for you.
6.Cut out any sugar or coke or pepsi or juice you have in your diet replace with sugarfree if you have to.
7.For post partum moms lose 500 a day by breast feeding.
8.Cut out cakes,choclates,nuts,cookies,icecreams,pizza,alcohol when in active weight loss mode. you add them back in a weekly routine once you are in maintenence.(all of them in one servig have atleast 250-300 calories).
9.Cut out the snacking with sweet biscuits/namkeen/roasted peanut/cashews/pakoras/ and replace it with vegetables/salads without dressing/egg whites/fish/any grilled or tandoori meat, especially at tea time have 2 marie biscuits only.
10.Cut down on TV limiting it to 2 hours only a day and take up sport/dance/aerobics/yoga as a recreational activity and if this could include your children and family it will be more enjoyable and doable.
You may not like one single way so pick the one that suits your life style.
I always say never detour too much away from your natural self and then you will stick to it.
I have listed the ways you can choose to do it.
1.A 5 minutes activity blast any time of the day,several times a day:skipping, jumping jacks,push ups,jump squats..etc etc. If you end up doing 20 minutes total you would lose about 250 cals...just imagine.
2.Replace one meal with a protein shake(atleast 20 g protein in a scoop and 0-3 carbs only,calories from fat should not be more than 10%)
How to make a healthy shake if you cant get hands on a commercial ready made one:
Take a scoop of the powder you bought, pour some unsweetened soy milk add splenda/stevia if want it sweet,add lots of ice and blend and drink.
Now which meal? best in Lunch in my opinion.
3.Cut out one bread/chapati/extra cup rice and add 1 glass of water instead to your meal and cut out entire carb in form of starch eg chapati/bread/rice/pasta/noodles/kidney beans(rajma)at night...still eat your vegetables.
4.1 hour at the gym : circuit training with added jogging.
5.Add mirchi....dont get ulcers though, add green chilli to your diet it contains capsaicin and that will shoot up metabolism for you.
6.Cut out any sugar or coke or pepsi or juice you have in your diet replace with sugarfree if you have to.
7.For post partum moms lose 500 a day by breast feeding.
8.Cut out cakes,choclates,nuts,cookies,icecreams,pizza,alcohol when in active weight loss mode. you add them back in a weekly routine once you are in maintenence.(all of them in one servig have atleast 250-300 calories).
9.Cut out the snacking with sweet biscuits/namkeen/roasted peanut/cashews/pakoras/ and replace it with vegetables/salads without dressing/egg whites/fish/any grilled or tandoori meat, especially at tea time have 2 marie biscuits only.
10.Cut down on TV limiting it to 2 hours only a day and take up sport/dance/aerobics/yoga as a recreational activity and if this could include your children and family it will be more enjoyable and doable.
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