Are You Enjoying Your Workout?
Let’s talk about facts related to workout, food and health. Check out the following links -
Pick a number of reps – usually 3, 4, or 5 – and do that number every minute for 10 minutes per exercise. You’ll have shorter rest between the final sets, forcing your muscles to work through a higher level of fatigue. Another way to randomize your training: Invert your sets and reps, so instead of doing 3 sets of 10, you do 10 sets of 3.
Sugar is not exactly a health food, but researchers say it could be toxic and that’s not good news for people. The findings, published in the journal Nature Communications, suggest that even safe levels of sugar could have serious negative effects on people’s health.
The key to driving and diabetes is being responsible, no different for any other chronic medical condition. And being responsible, especially for people who take insulin, means checking blood glucose levels before driving.
Sugar-sweetened beverages are one of the major culprits in the obesity epidemic, but sodas have also been connected to behavioral problems among teens.
Young people (those under 55) that drinking more than 28 cups of coffee a week – four cups a day – may lead to an increased risk of all cause mortality. In other words, too much coffee might be a potential killer.— this article is written by a dietitian @ FitHo
Are Cocoa, Coffee, and Caffeine Helpful or Harmful?
Americans gulp nearly 400 million cups of coffee every day, so it’s time to understand what all of that java is doing to our brains and bodies. For many, coffee is a morning eye-opener, thanks to the stimulating effects of caffeine, but other compounds native to the coffee bean include, antioxidants that have been linked to a lower risk of skin cancer, Alzheimer’s, heart disease and diabetes but is it really true?
Top Foods Sabotaging Your Weight Loss
Are you trying to lose weight – and failing? It is one of the most common complaints made by people trying to lose weight. Most of the times its not the amount you eat alone but also what you are eating affects your weight.
Here are top foods which might be sabotaging your weight loss and reasons why they are working against you -
The drinks you consume throughout the day can vastly contribute to weight gain. Juices count towards your daily intake of fruit but supplementing meals with these sugary fruit drinks could add hundreds of extra calories to your daily intake. Juices contain more sugar but less fiber than whole fruit so going for fresh fruit is a much better snacking option.
The ingredients used in preparation of biscuits are refined flour and sugar. When you consume these, it spikes your blood sugar level, and promotes fat storage in your body. Biscuits are also loaded with fat used in the cooking process, so it adds up the calories and fat. So, if you feel hungry and want to lose weight in healthy way then opt for healthier snack like nuts, fruits instead of cookies and biscuits.
Alcohol further promotes fat storage in your body up to 2 days after consuming it. When you consume alcohol, your liver puts it on priority to process it. Till it is completely processed, this alcohol makes your body store more fat than otherwise, even when there isn’t any alcohol in your system.
Sugar Free Foods or Artificial Sweetners
Are you using artificial sweeteners and opting for low-cal “diet” foods in an effort to control of your weight? So, you will be surprised if you read the lines below -
In some studies, the researchers have found that on consuming artificial sweeteners will stimulate your appetite, increase carbohydrate cravings, stimulate fat storage and weight gain. These parameters lead to weight gain or act as a hurdle in losing weight. So, avoid taking artificial sweeteners.
It depends on the type of coffee you drink. A plain cup of brewed coffee has only two calories (and no fat). But if you dress up your coffee with extras, whether at home or your favorite coffee shop, you also add on extra calorie. So, before ordering, check out the nutrition information provided by the coffee shop, either in person or online.— this article is written by a dietitian @ FitHo
Coffee Vs. Green Tea. Which one is healthier?
You’ve heard that coffee can help you get healthier, and so can green tea. In addition to working as a stimulant, it can be used to control diseases such as asthma. It has also been proved that coffee reduces the risk of colon cancer.
Where as green tea lowers total cholesterol levels, as well as improves the ratio of good cholesterol to bad cholesterol. Moreover, it inhibits the abnormal formation of blood clots which is the leading cause of heart attacks and stroke.
How to Control Sugar Cravings
Need to eat sugar is triggered by our body. This is body’s naturally tendency to tell you that blood sugar levels are dropping and need to be replenished. Over a period of time this physiological reaction becomes psychological and we start to mistake this desire as need. This is when most of the trouble begins that traditionally transforms into weight gain and then eventually lifestyle diseases like high blood sugar & diabetes type 2. Sugar cravings can be controlled and managed with some effort.
Sugar is a carbohydrate and quickly breaks down in our body providing energy and releases happy hormone serotonin which makes us feel good and reduces stress and anxiety. The sweet taste of sugar is liked by most people from birth and indulge in eating them for sugar cravings. Sugar is also known to release endorphins also known as “happy hormones” that is the reason why we also crave them when we are sad or generally stressed.
How do we control this urge? First we should start with understanding what is your daily sugar intake and what are the main sources of it. Let us explain this through an example of the common sugar foods consumed by us on a daily basis like a cup of tea/coffee, sweetened cereals like cornflakes, musselli aerated drinks or sweetened drinks like packaged juices & lemonade along with one or two desserts/chocolates through the day.
Here is a quick list of a calories per serving:
Sugar coated cereals- 127 kcal (3/4 cup)
Tea spn of sugar- 20 kcal
100 ml aerated drink/soda- 37 kcal
1 chocolate- (plain Bar , 49 g of chocolate) 250 Kcal
Packaged juice-110 kcal (250 ml)
Energy drinks-152 Kcal (350 ml/one can)
All this roughly mounts upto 700 calories if you have one of each of these things listed. Incase you are looking to lose weight than you just require 2 tea spoons of sugar in a day. Besides processed sugar doesnt have any health benefits . Read here to know how it affects our health. (more…)— this article is written by a dietitian @ FitHo
Think Before You Drink!
You stay away from the most obvious signs of sugar in your food,. Avoid desserts, don’t take sugar in your tea/coffee. But sometimes you ignore the not so obvious forms of sugar that might be harming you. To start the damage control right away here are a few ways how sugar is finding way to your system.
Cola drinks(Regular and diet): The cola drinks are soda and added sweeteners and artificial colors present in it. The soda present in it increases the level of co2 in the body which results in the reduction of anti-oxidants in the body. It contains a high amount of sugar in it which is not good for the health (more…)— this article is written by a dietitian @ FitHo
Household Chores to Burn Calories
Does signing up at the gym seem like a herculean task? Maybe regaining your energy levels by actively participating in daily chores can help you finally get on with your life and get fit. Interestingly doing basic chores at home or office can help you burn off those calories and help you get more energetic. Here are a few basic chores to get started with:
Wash your (more…)— this article is written by a dietitian @ FitHo
Fire Up Your Metabolism
Firstly we need to understand what metabolism is and how it affects weight loss . Metabolism is the amount of energy (calories) your body burns to maintain normal functioning. Whether you are eating, drinking, sleeping, cleaning etc. your body is constantly burning calories to keep you going.
Metabolism is affected by your body composition i.e, the amount of muscle mass you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than those with less muscle mass. If you exercise on a regular basis with weights,coupled with aerobic exercises(and have a lower percentage of body fat), your metabolic rate will always be higher than someone who does not exercise at all. The reason is that even during rest, an individual with higher muscle mass to fat ratio will burn more calories that someone with a lower muscle mass to fat ration.
As you begin to age, your metabolism has a natural tendency to start slowing down. There are some easy to follow, simple tricks that can help you eliminate body fat, improve your flab-burning metabolic process, and kick start your weight loss even before you start exercising.
Here are some easy tips to change you into a fat burning machine
Stop Dieting and Start Exercising
It isn’t about eating less, it’s about eating more nutrition-dense food, to keep you full all day long. Restricting food will kill your metabolism or slow it down. It makes our body think that its starving and puts it into famine or survival mode. The body responds by slowing down the metabolism in order to slowly spend the existing energy.
This means that your body starts to consume less calories and store more.
Build some Muscles
Rev up your metabolism by doing some resistance exercises like weightlifting, hand lifting etc. Also, decrease body fat by doing some aerobic exercises like swimming, cycling, jogging, dancing, walking. Muscle uses more calories to maintain itself than fat does, thus increasing metabolism or calorie burn.
Go to Bed Early
A research suggests that people who had insufficient sleep and were under more stress had more body fat than people who had sufficient sleep.
Eat Protein Rich Food
The faster your metabolism is, the more fat you burn and the slower your metabolism is, the more fat you will store. Eating protein is a good way to increase metabolism, especially since the body burns more calories to digest protein than it does digesting carbs or sugars.
Go Organic Whenever Possible
The accumulation of toxins in the body slows down the metabolism because the body has to work extra hard to eliminate these toxins on a daily basis. So going on a organic diet leads to less toxins in the body in the form of pesticides. Going the organic way is always a healthier option.
Get Up and Move a Little
Sitting or standing at work may play a big role in your health and waistline. Researchers suggest that inactivity for 4 hours or more causes a slowdown in an enzyme that controls fat and cholesterol metabolism. Stand up from your desk and walk around the office, go up and down the stairs a few times. If you use these little bursts of energy throughout the day then your metabolism will stay revved up and you’ll keep burning more calories.
Drink Cold Water
Researchers found that drinking 1 liter of cold water a day can raise resting metabolism by about 50 calories daily. The increase may come from the work it takes to heat the water to body temperature. Start drinking cold water to accelerate your metabolism by up to 30%.
Eat Some Hot Food
Eating hot food can also fire up your metabolism. Eating red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response). If they’re hot enough they’ll rev your metabolism into higher levels and you’ll break a sweat!
Dont Skip Breakfast and have small meals through the day
Eating breakfast jump-starts metabolism and keeps energy high all day. Eat often because that will keep your metabolism pumping all day long, and when you eat many small meals through the day, it puts less burden on your digestive system and lets it work more efficiently.
Drink Coffee or Tea
Women metabolize caffeine about 25 percent faster than men. Metabolic rate remains highest during the first three hours post caffeine consumption. Caffeine is a stimulant that increases heart rate and mental acuity. While the blood pumps faster, the metabolic rate increases. According to research, tea can increase your metabolism by 12%. Researchers believe that the antioxidant catechins present in tea, provide the boost.
Fight Fat with Fiber
Fiber can raise your fat burn by about 30 percent. Research has found that those who eat the more fiber gain the least weight over time. Aim for about three servings each of fruits and vegetables every day. Fiber leads to lower calorie intake which lessens the calorie count.
Eat Iron-Rich Foods
Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you consistently consume iron, you will have a slower metabolism. Lean meats, beans and spinach are excellent sources. Get this essential mineral in natural doses from real foods.
There’s some evidence that calcium deficiency may slow metabolism. Research shows that consuming calcium in dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
Dont Get Stressed
Research says that being stressed out creates high levels of a hormone called cortisol in your body, which leads to belly fat . Relax and let go off the extra kilos!
All of our body’s basic reactions, including our metabolism, depend on water. If you are dehydrated, you may be burning less calories, according to researchers. In the study, those who drank more water everyday had higher metabolic rates than those who had drank less.
Eat metabolism boosting foods like Apple, spinach, tomatoes, cabbage, papaya, broccoli, green leafy vegetables, pineapple, grapefruit, lemon, garlic, onions, mangoes, cucumber, cauliflower, carrots and avocados. These fruits and vegetables belong to the negative calorie list of foods that will help you boost your metabolism.— this article is written by a dietitian @ FitHo
Avoid High Calorie Coffee Shop Drinks
Coffee shops and cafes are first choice for places to hang out at. As you’re hanging out, you often order a large delicious coffee drink with 5 word names, out of which none make any sense. But it doesn’t matter, since it tastes great!
Have you ever wondered what goes into the drink, to make it so delicious! Most fancy coffee drinks come loaded with calories because they’re made with lots of cream, caramel, sugar syrup, ice cream, cookie crumbles, chocolate bits and all sorts of high calorie goodies. All those ingredients are loaded with sugar, which make you fat. Same goes for all the pastries, cookies, etc.
How sugar causes havoc inside you- Read our previous article for this. So, sugar promotes fat storage, makes you sleepy and is related to suppressing the immune system.
So, how do you go to a coffee shop and not damage your waistline? Pick a coffee drink with some low fat milk, or if you want the caffiene kick, go for an expresso, cafe latte (with low fat milk) or a capuccino. Ask the cafe for some honey, to replace the sugar.— this article is written by a dietitian @ FitHo