Tag Archives: eating healthy

Healthy Diet Plan

Our body requires food to function. What kind of food you put into your system will reflect in your health. If you are eating healthy your body will look and feel healthy. But if you are just consuming food that have poor nutrition it will make you look unhealthy, sometimes out of shape, will lead to lifestyle related diseases, overall you will not feel great about yourself.

By following a healthy diet you are ensuring your body is getting adequate nourishment required for the day to day functioning of the body.Being healthy does not mean starving yourself or living on raw fruits and vegetables. Being healthy simply means being more conscious about what you expose your body to. Physical activity is also an important part of being healthy but unless you are eating a healthy diet you will not reap much benefit.

Here are a few dos of a Healthy Diet:

1) Carbohydrates are important as they are the basic energy source of our body. What you actually need to avoid are simple carbohydrates like maida & white bread but keep the complex carbohydrates like whole wheat, oats etc.

2) Eat a variety of natural foods like seasonal vegetables and fruits. Make sure you have at least 4-5 servings of these in a day. Your body requires vitamins & antioxidants to build immunity and stay healthy.

3) Have at least 8-10 glasses of water everyday.

4) You should include dairy for protein, Vitamin A & D , calcium, phosphorous for bone health and better metabolism.

5) Try to have foods that have high biological protein value like eggs, fish, dairy & nuts.

6) Moderation is key. Eat a little bit of everything to get the maximum benefits and stick to less processed food as much as you can.

 While we have told you what to do lets also highlight what not to do :

1) Skipping meal is old school. You might think you are cutting down on calories but you are actually depriving your body of key nutrition

2) Avoiding carbohydrates from your diet will make you only feel lethargic and over a period of time it will slow down your metabolism

3) Don’t over eat food just because it is labelled as healthy. Too much of anything can be bad .

Eating healthy is not restricted to people who are unwell or recovering from an illness. A healthy diet should be eaten to maintain general well being o the body. It is when we stop eating healthy that we start putting on weight, falling sick , have poor energy levels & in general not feel 100 percent .

Healthy is also the most used word especially when it comes to marketing a food or beverage. When a food is labelled healthy what does it actually mean .To ensure what you eat is healthy read the nutrition label on the food and understand how that food was created.

— this article is written by a dietitian @ FitHo
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Regular Exercise Can Affect Your Health For up to 20 Years

Most people include exercise in their daily routine when they want to shed some weight or gain some muscle. But did you know that regular exercise today can affect your health for up to 20 years from now.

According to a study published in the journal Psychology of Sport and Exercise, new research from the Karlsruhe Institute of Technology in Germany suggests that your health and fitness habits can predict the outcome of your overall fitness and health almost 20 years later. The researchers analyzed 243 women and 252 men who were an average age of 45. The researchers used a four-stage “biopsychosocial model” to pinpoint factors that could have an impact on future health and fitness. The first stage included environmental factors, such as socioeconomic status and migration background. The second stage consisted of personal factors, including social support, stress management strategies and the feeling of coherence. Behavioral factors, such as smoking, physical exercise and nutrition habits made up the third stage, while the fourth stage consisted of physical fitness and health. The researchers found that nutrition and physical exercise habits reported at the baseline of the study affected the fitness of participants during the following 18 years.

To keep yourself healthy follow the following steps:

1. Eat healthy

Include fresh fruits and vegetables in your daily diet. This will provide you with fiber, antioxidants and other trace elements which are necessary for overall health. Choose grilled, roasted, sauteed or steamed food over fried.

2. Take enough sleep

Rest is really important for your body because lack of sleep can lead to disturbed physiology of your body. When you do not get enough sleep it may lead to cravings and an over-consumption of calories.

3. Do your workout

Make a routine of working out at least 5 times a week for a minimum of 30 minutes. Exercise has many health benefits such as helping you in avoiding sugar cravings, giving you a toned body, burning fat, keeping your body’s organs functioning well, etc.

4. Drink plenty of water

Water keeps your body hydrated which is really important for proper functioning of your internal organs. Drinking 10-12 glasses of water a day will keep your body hydrated and when fully hydrated, your body eliminates waste more effectively, which can quicken your digestive system and help you lose weight.

So, make exercise a habit. It might start with the goal of losing weight or gaining muscle, but make it a permanent lifelong routine for its holistic lifelong benefits.

— this article is written by a dietitian @ FitHo

Is this Childhood Habit Leading to Obesity?

Obesity is becoming a global epidemic. The rising rates of obesity are of great concern globally, since it is adding to the ever rising health costs for governments. In fact, eating healthy and exercising since childhood has been identified as an effective way to prevent certain metabolic syndromes in adulthood.

Obesity has many adverse health effects which have a lifelong impact, and it is being recognized as a serious public health concern. It has both immediate and long term adverse health effects and is something that has to be tackled from childhood. A research study has found out how a certain wrong eating habit in childhood may lead to obesity and health problems in adulthood.

In childhood, the meal which generally gets skipped or get substituted the with unhealthy food, is breakfast. Scientifically, breakfast is the most important meal of the day. It is often said that breakfast is important for our health, and a study conducted by Umeå University in Sweden, published in Public Health Nutrition supports this claim.

The study also claims that adolescents who ate poor breakfast or skipped breakfast regularly displayed a higher incidence of metabolic syndrome 27 years later, compared with those who ate more substantial and healthy breakfasts.

Poor breakfast leads to a lack of supply of essential nutrients when the body requires it the most. This poor breakfast habit can open the doors to numerous health diseases later on in life, such as metabolic syndromes. Metabolic Syndromes comprise of numerous problems like abdominal obesity, heart problems, high blood pressure and diabetes. Thus, the importance of a healthy substantial breakfast, with overall healthy eating habits and regular physical activity should be inculcated in children to prevent them from suffering later on in their lives.

In a Swedish study it was found that those who did not eat a proper breakfast as children, or skipped it entirely, had a 68 per cent higher likelihood of being diagnosed with a metabolic syndrome. Also on the other hand, researchers found that children who are in the habit of skipping breakfast also tend to be overweight. Specialist Researcher Marja-Leena Ovaskainen from the National Institute of Health and Welfare states that Finnish studies have also found direct links between poor breakfast and gaining weight, in particular.

Yes, poor breakfast or skipping breakfast in childhood can lead to obesity and other health problems in the near future, or later on in life. So, it should be a priority to inculcate healthy lifestyle habits (importance of breakfast, eating healthy and physical activity) in children from their younger days.

— this article is written by a dietitian @ FitHo

Why Are You Tired All The Time?

Lately you have not been feeling 100 percent. Even after getting enough rest and a comfortable work / general life routine you are constantly looking for caffeine to perk you up. Maybe its time that you took some time out to evaluate your diet and your exercise routine to understand what is making you feel tired all the time.

If this has been persisting for some time may be you need to get yourself tested for anemia (iron deficiency), heart disease, diabetes, thyroid problems and more. Even allergies, vitamin D deficiency or the medications you’ve taken could be making you tired.

We don’t realize but small habits can lead to big health consequences in our life. For e.g. even drinking too many cups of tea or coffee can be causing you some iron deficiency. For example, drinking tea or coffee with your meal can hinder in the absorption of iron from the food. Therefore, always keep a gap of 1-2 hour between your meal and tea or coffee. Iron is required by your body to synthesis hemoglobin which is a part of red blood cell and responsible carrier of oxygen in the body. In the iron deficiency hemoglobin are not synthesis properly therefore they are not able to carry the oxygen properly. This condition is also known as anemia. Due to the lack of oxygen in the body there is a frequent or unexplained headache, dizziness and tiredness all the time. Other symptoms also include pale skin, brittle nails and despite of having enough sleep you will feel the need of frequent nap in a day.

Vitamin D deficiency is also one of the most common problems that have been doing the rounds. Vitamin D regulates calcium in the body and helps it to maintain strong bones. It is involved in healthy muscle movement, the nervous system relies on it, and it improves immune function as well as helps to reduce inflammation. When there is not enough vitamin D in the body the bones get softer and lose their strength, leaving you feel tired all the time.

There are very few natural sources of vitamin D such as natural sunlight, some fish, fish liver oils, and egg yolks – and in fortified dairy and grain products. Make sure to get your dose of Vitamin D by getting some early morning sun for at least 15 minutes or eating Vitamin D rich food daily.

Being overweight is also a leading reason and sometimes a pre-condition to a more serious lifestyle related health disorder that saps you of all your energy. Obesity may lead to insulin resistance – a condition when goes unchecked can result in pre-diabetes and other serious conditions.

Typically food is converted in the form of sugars such as glucose and absorbed in the blood. The pancreas release insulin (hormone) as the sugar in the bloodstream is increased. Insulin, this hormone is responsible for removing sugar from the bloodstream so that it can be used for energy. When your body develops insulin resistance the body’s cells have a lowered ability to respond to the action of the insulin hormone. This leads to increased release of insulin by the pancreas. Over time people with insulin resistance can develop high sugars or diabetes as the high insulin levels can no longer compensate for elevated sugars.

The good news is that all these conditions can be managed and even reversed by eating healthy and exercising. Here are some easy tips to help you manage your health better -

- Make sure you are eating enough seasonal fruits and vegetables in your diet.

- Use minimum oil to cook your food in.

- Limit the usage of packaged food even if the label insists it is “healthy”. Nothing is healthier the food in its most natural form.

- Get at least 20 minutes of exercise everyday for detox and better metabolism.

- Don’t skip your meals. This will only trigger obsessive binging, instead focus on the quality of food and not just the quantity.

— this article is written by a dietitian @ FitHo

Get Fit, Save the Planet

You’ve all heard of global warming, pollution and all of that. Have you done something about it? No, right?! Well, at Fitho … there’s a way you can, and get fit at the same time.

Here’s a list of 6 ways, how by being fit, you can make a difference and save the planet:
– Eating healthy: Eat less processed food, and red meat reduces your carbon footprint on the planet, since it takes less
– Climb Stairs: Instead of taking the elevator for a few floors, take the stairs. Its a top fat burning exercise, and you save electricity and thus fossil fuels.

Photo- Runner (flickrgao@flickr)

- Run outside instead of the treadmill: besides seeing more of nature, you’re saivng a ton of power. Those treadmills are heavy on power usage!
– Walk after dinner: You not only burn calories, but you also skip watching TV and saving electricity
– A stronger cardiovascular system uses oxygen efficiently and reduces your release of carbondioxide into the atmosphere.
– At a reduced weight, you will possibly need fewer calories to maintain yourself and thus more food for other people :)

Did you ever think that you could be fit and save the world? No, right?! :) Let us show you the way…

— this article is written by a dietitian @ FitHo