Weight loss.... the ideal way

After a hectic though short summer semester… I am back again siting with my laptop and writing my thoughts out. I was wondering what should be the next topic to write on...it prompted to me quickly…. Weight loss… Everyone wants to do so, know about it and get the job done quickly. But none of us focus on the later part of it… the maintenance mode.

Losing weight is not just about a “particular diet” or any kind of “program” in which you get yourself enrolled…. It’s about educating oneself enough to follow a healthy lifestyle. Today getting information about this is no big deal…. Thanks to Google for being so nice to us. But the bottom line is to filter the unwanted information and get just the right amount of it. The basic thing to absorb before one start with the theory of weight loss is- you need to spend more calories than you take in. It’s important to know that the energy required for any individual is as- per kilogram of body weight.

One pound = 3500 calories. Decreasing calories by 500 per day for a week = 3500 calories lost or 1 pound.

An example of 200 kilo calories expended can occur doing: 45 min. of walking @ 3.5 mph on a 1.5% incline on a treadmill. The heavier you are, the faster you walk, the longer you walk, the greater the incline, all results in greater calories lost. It is recommended that no more than 2-3 lbs. per week be lost. Weight loss greater than prescribed weight loss is unhealthy. Individuals requiring minimal weight loss (like 5 – 10 lbs.) should not attempt to lose more than .5 to 1 lb. per week.

The most basic thing to understand is the portion size of “your plate”.  Your plate should include food from all the food groups. The large part of the energy required by the body should come from vegetables, followed by cereals (wheat, rice, bread, pasta, spaghetti and miscellaneous grains). Proteins and fruits share the equal amount of share in your plate. The part most important to focus is the fat in diet coming in form of visible fat (in form of butter, cooking oils, and saturated fats) and invisible fat (present in the food items).

Many people holds a belief that if one is eating less or cheating on the foods like avoiding the cereals…. Please the latter is not your biggest enemy!! It’s a myth guys…. One needs to understand their body. There will be initial weight loss but after reaching a “set point” of your body…. There will be no weight loss. This is the point where one has to actually jump on to the treadmill…. You got me right….. Sweat out your body!!!

 So the summary lies in the following simple points:

o    Enjoy your food, but eat less. 

o    Avoid oversized portions

o    Make half your plate fruits and vegetables. 

o     Make at least half your grains as whole grains.

o    Switch to fat-free or low-fat (1%) milk

o    Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. 
Drink water instead of sugary drinks.  

 So this summer indulge in a healthy weight loss... :) :) 

loose those extra pounds....the healthy way :)

After a hectic though short summer semester… I am back again siting with my laptop and writing my thoughts out. I was wondering what should be the next topic to write on...it prompted to me quickly…. Weight loss… Everyone wants to do so, know about it and get the job done quickly. But none of us focus on the later part of it… the maintenance mode.

Losing weight is not just about a “particular diet” or any kind of “program” in which you get yourself enrolled…. It’s about educating oneself enough to follow a healthy lifestyle. Today getting information about this is no big deal…. Thanks to Google for being so nice to us. But the bottom line is to filter the unwanted information and get just the right amount of it. The basic thing to absorb before one start with the theory of weight loss is- you need to spend more calories than you take in. It’s important to know that the energy required for any individual is as- per kilogram of body weight.

One pound = 3500 calories. Decreasing calories by 500 per day for a week = 3500 calories lost or 1 pound.

An example of 200 kilocalories expended can occur doing: 45 min. of walking @ 3.5 mph on a 1.5% incline on a treadmill. The heavier you are, the faster you walk, the longer you walk, the greater the incline, all results in greater calories lost. It is recommended that no more than 2-3 lbs. per week be lost. Weight loss greater than prescribed weight loss is unhealthy. Individuals requiring minimal weight loss (like 5 – 10 lbs.) should not attempt to lose more than .5 to 1 lb. per week.

The most basic thing to understand is the portion size of “your plate”.  Your plate should include food from all the food groups. The large part of the energy required by the body should come from vegetables, followed by cereals (wheat, rice, bread, pasta, spaghetti and miscellaneous grains). Proteins and fruits share the equal amount of share in your plate. The part most important to focus is the fat in diet coming in form of visible fat (in form of butter, cooking oils, and saturated fats) and invisible fat (present in the food items).

Many people holds a belief that if one is eating less or cheating on the foods like avoiding the cereals…. Please the latter is not your biggest enemy!! It’s a myth guys…. One needs to understand their body. There will be initial weight loss but after reaching a “set point” of your body…. There will be no weight loss. This is the point where one has to actually jump on to the treadmill…. You got me right….. Sweat out your body!!!

 So the summary lies in the following simple points:

o    Enjoy your food, but eat less. 

o    Avoid oversized portions

o    Make half your plate fruits and vegetables. 

o     Make at least half your grains whole grains.

o    Switch to fat-free or low-fat (1%) milk

o    Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. 
Drink water instead of sugary drinks.  

This summer indulge yourself in a healthy weight loss J J J

Healthy workout...

Looking at the athletes, one wonder as to what is the story behind their perfect and healthy body... the answer is simple; it's the routine healthy and balanced diet along with daily exercise regimen.

But what about us??? The question that mountain's up is whether or not, we have to focus on what we eat before starting the exercises. For people following the rules of healthy diet.... do not have to worry much about their pre- exercise meals as they can rely on their body stores and the energy levels.

It is always good to understand the real picture behind the perfect weight loss I.e. one has to eat fewer calories than you use up. But, not less than what the body needs to function at its best.

When we exercise, its not the calories from the recent food that one has eaten burns down... rather the body breaks down the stored fat and carbohydrate stores, so if your overall diet is adequate in energy and nutrients,  one really doesn't require to focus on pre and post snacks for exercise.

While some people really have a hard time while exercising.  The reason could be a sudden drop in their sugar levels resulting in tiredness,  drowsiness, palpitations etc.

In such case one can rely on these simple tips before gearing up for the exercise.

-proper hydration of body is important. At least 16-20 ounces of water is important in between the exercises.
- high protein snacks like health bars, boiled egg whites,  oats, cereals will be  good pre exercise snacks.
- hummus and vegetable salad
- fruit/ vegetable juice
-yogurt smoothie with fruits
- multigrain bread sandwich
- cottage cheese sandwich

Grab on to this article and move out this summer to burn those extra calories in a healthy way!!!

Turn your backs to..... Sugar Drinks

As summers are almost at our door steps... one thing which is gaining momentum is the chilled soda drinks; here I am referring to all the fizzy drinks which irrespective of brand, color or taste.... provides us with enormous amount of energy..... Wait here and give a thought, is that it.

No.... the real picture of these summer favorite drinks is.... the massive amount of sugar that enters our body. The energy that we get through them is the instant effect of the simple carbohydrates.... in form of sugar.

Today as a vigilant buyer, when we focus on the nutrient content of the drinks... we come across various ingredients which are the alternative forms of  simple carbohydrates-
-corn syrup
-dextrose
-fructose
-glucose
-cane sugar
-sucrose and many more.

As per a study conducted by Harvard School of Public Health, it is relevant that, "Rising consumption of sugary drinks has been a major contributor to the obesity epidemic".

Sugary drinks (soda, energy, sports drinks) are the top calorie source in teens’ diets (226 calories per day), beating out pizza (213 calories per day).

Not only this, the fact is that the human body does not require any extra added sugar in the diet. As per ADA, the sugar and sugary foods are kept on the top of food pyamid which indicates their minimal use. While going through the food labels we should always remember that- 4 gms of sugar is equivalent to 1 teaspoon providing you with approximately 45 calories.

Another study at the Harvard School of Public Health highlights that, "the average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar – usually high-fructose corn syrup. That’s the equivalent of 10 teaspoons of table sugar".

Even fruit juices are not the healthy option... rather including fruits in your diet will be a smart move. As it will not only watch your added sugar intake but will also provide you with the required amount of fiber.... Good for the health.

A fresh squeeze of lemon in a glass of water will give you enough refreshment along with vitamin C. So, this summer avoid those extra doses of sugar and switch to some healthy options.

Welcome Summer..... with Salads

As summer is about to knock your door... the season demands more of light and healthy food.  When healthy word comes to our mind..... salads are the first choice world wide cause of the fibre content along with a blast of vitamins and minerals. 

Now wats new when it comes to write about salads. In this age of "being healthy" salads are no more used as the meal accompaniments but now are being used as full meals.

With your own choices of dressing and toppings, we can have high calorie salad, protein rich salad and many more. Your arena of choices can be from a basic mayonnaise dressing to cheese avocado dressing.

We can add protein to the salads by using lean meats like chilled shrimps or grilled chicken. Salad is just not restricted to vegetables but a mix of seasonal fruits can be tossed down in a salad bowl with a wink of lemon juice.

Scroll down to get some idea of the mouth watering options for salads....

Grilled chicken salad

Ingredients
4 small chicken breasts
salt and pepper to taste
1/2 cup BBQ sauce
6 cups lettuce, sliced or torn
1 cup cherry tomatoes, sliced in half
1 cup corn
1 cup black beans, drained and rinsed
4 strips bacon, cut into 1 inch slices and cooked (optional)
1/4 cup cilantro, torn
1/4 cup avocado dressing/ salad dressing

Directions

Season the chicken with salt and pepper and grill over medium-high heat until cooked, about 4-6 minutes per side basting the chicken in the BBQ sauce as you go.
Let the chicken cool a bit and slice.
Assemble salad and enjoy!

Exotic summer salad

Ingredients
2 tablespoons butter
1 cup baby corns, boiled
1/2 jalapeno, seeded and finely diced
3 tablespoons mayonnaise
1 glove garlic, grated
2 green onions, sliced
1 handful cilantro, chopped
1 lime, juice
2 tablespoons feta cheese, crumbled
chili powder to taste

Directions
Melt the butter in a heavy skillet over medium-high heat.
Add the corn, toss and let it sit cooking until charred, mix it up and let it char again, about 6-10 minutes.
Add the jalapeno, saute for a minute and remove from heat.
Mix everything and serve warm or at room temperature.

Toss in your own favorite ingredients and chill out this summer.... Cheers!!

Counting calories..... Try them...

Sometimes I wonder, as to what is the "hot" topic among ladies at their tea session.... "God how I wish, all healthy options out there become tasty"...

Well, I guess going through this article might give you some tasty yet healthy options...

I will be talking about easy healthy and tasty appetizers like soups,  salads....

ROASTED VEGETABLE SOUP

Ingredients
1 head cauliflower, broken off into small chunks
4 small-medium turnips, quartered (don't worry about peeling them)
4 cloves of garlic, smashed with the back of your knife
4 baby onion (or 1 small onion), sliced lenghtwise
2 small potatoes, diced
2-3 tablespoons olive oil
salt and pepper
1/2 cups - 1 cup water (or chicken or veggie stock)

Garnishes
herbs, croutons.

Method
Preheat the oven to 375F. Place all the vegetables on a baking sheet or in a pan in one single layer and drizzle with olive oil. Season with salt and pepper. Roast until golden brown, about 30-40 minutes. Let cool to room temperature.
Add about 1/2 cup water or stock and puree in a blender or with an immersion blender. Check if the consistency and seasoning are to your liking and adjust accordingly.
Serve with croutons and garnishes of your choice.

Now the next recipe coming up is an amazing option for the summers....

Tropical GARDEN FRESH

Ingredients
One- half bowl of diced watermelon, peeled, seeded
1/4 cup fresh raspberries
1/ bowl diced pineapple,peeled
Juice of 1 lemon
1/4 tbs sugar

Method

Place all the cut fruits in a large bowl, and add lemon juice and sugar; toss to combine. Let stand at least 30 minutes, tossing occasionally, until all sugar is dissolved. Serve chilled or at room temperature.

So,  all you health freaks or would - bw health freaks try these simple mouth watering recipes and add a pinch of your own innovation.....

Make way for FRUITS....

When it comes to fruits and veggies, what maximum people say is:

I don't need vegetables, thank you....I have bought cows to eat them.

It's hilarious but contrary to this the fact remains that fruits are an important part of our diet. People turn their backs on fruits and switch to daily consumption of the multivitamin tabs.... now that's mere ignorance.

If we focus on the right amount of fruit intake; I mean at least 3-4 fruits/ daily; we actually do not have rely completely on the outsource of vitamins. Also one should try and include the different varieties of fruits for getting the complete basket of multivitamins.

But one thing that I have come across is that including fruits in the diet is not only tedious for children but also for adults like us.

So.....Friends, Romans and Countrymen... Plzz lend me your ears. Whether it is for you,  your family members or for any unexpected guests..... when you have no option but fruits in your inventory..... Fruit Skewers is the best option on plate.

The best part is that one can use any variety of fruit and vegetables in this skewers. Just remember to start with the least crunchy fruit/veggie and progress up.... so be it bananas,  strawberries, cherries, mangoes, pineapples and so on....

You can use these skewers alone or accompany them with some chicken or meat.

This is not it..... you can put all fruits in a selected transparent glass and top it with some yogurt.... your fruit summer delight is ready to take charge.

With your innovative ideas, you can play with fruits..... use their color,flavor and steal the show... :)