Positioning of food products as healthy has become as fashionable as people joining a gym. Unfortunately most of these so called health products are not as healthy as the natural counter parts of these. For example packaged soups do not carry half as many health benefits of natural soup simply because nutrition cannot be stored for such a long time. Besides all the preservatives used to improve the shelf life of these perishable goods destroy the antioxidant qualities of the vegetables. The ingredients used are also of not the best quality, leaving the major content of the soup to be actually starch, sugar and sodium.
The vegetable content of any packaged soup is almost negligible besides containing depleted nutrients. Here are the three critical components of a pre-packaged soup that might be causing harm to your family’s health.
• Corn flour- the packaged soups have a very high amount of corn flour for a thick consistency. Some major health hazard of corn flour is that it raises the blood sugar content. It leads to the Yo-Yo effect which is harmful for one’s health. It further leads to fat deposition in the body, which makes one more hungrier and further leads to over eating. Corn flour leaves an adverse effect on the intestine.
• Salt- packaged soups contains very high amount of salt. This is extremely not recommended for people suffering from blood pressure or even those who have borderline blood pressure as high salt will increase their levels. Excess of salt causes is linked with osteoporosis, asthma, kidney diseases and stomach cancer sometimes; it also causes water retention and edema.
• Preservatives- in packaged soups amount of preservatives is also very high. Coal Tar Azo Dyes, sulfites, etc are some kinds of preservatives which are present in soups. Such kind of preservatives can also cause cancer and other health hazards.
Moreover all the nutrients in a packaged soup are in powdered form (dehydrated) and when these nutrients come in contact with heat, they lose all the essential vitamins. Besides these soups only contain empty calories that gets stored in your body and don’t get absorbed immediately as they are void of any nutrition. Most people tend to gravitate towards these products because of fantastic marketing, convenience and affordability of these products. Don’t be short-sighted and only think for now and not the larger picture of good health. The money that you think you are saving on buying these cheap products is actually adding to your medical bills later in life. Read more
If you were given a choice to lose weight how much would you want to lose and what should be your ideal weight loss.It would make life comfortable if you know that how much weight you could lose within a month and after x months you would reach a desired weight. Suppose you lose 4 kgs a month and by the end of 6 months you would be able to lose 24 kgs. You could actually calculate the expected weight loss and set the time limits according to your own choice. Read this article on ideal weight to set target for your weight loss.
There are some important points that you should keep in mind while planning your ideal weight loss.
Body Composition Analysis: This is the first step towards Ideal weight loss. Body composition analysis gives you a report which tells you about how much fat and muscle percentage is there in your body at different parts. BCA also tells you what your daily caloric requirement is and how many calories you require to maintain the same weight. It also tells how much visceral fat is present in the body. BCA also includes on the basis of your height and weight to be more precise and effective weight loss.
Once you have your BCA report it is time to start taking action. We understand that we have to eat a limited amount of calories per day as the body requires it whether we are at rest or work. It is advisable to not starve yourself as it makes weight loss difficult. Suppose if your daily caloric requirement is of 2000 calories then spread your meals through out the
day on the basis of this. You could break 500 calories for each meal which would be 1500 calories and the rest 500 calories you could distribute for your snacks, biscuits, mid meals etc.
Keep things in mind that don’t assume your daily calorie requirement and eat on an assumed basis. Choose healthy food options which are low in calories and not provide empty calories. Choose fruits, vegetables, whole grain cereals, legumes, dairy, lean meats, nuts and seeds etc. Follow the food pyramid for correct distribution of carbohydrates, protein, fats and
fiber. Read more
Junk food is not healthy and we know it. Eating junk food can almost be compared to the warning sign on cigarette packets. All smokers know its bad for health but yet they smoke. Junk food only provides empty calories to the body without any nutrition. But prolonged consumption of junk foods can even cause irreversible damage like diabetes, high cholesterol, heart diseases etc.
Some of the universal favorite junk foods are potato fries, salted chips and snacks, candy, sugar, high sweet content food, sweet desserts, fried food products, fast food fried foods and products like sweetened sodas. A lot of food companies are marketing foods like sweetened cereals, packaged soups, biscuits as health products. But if you read the ingredient content you would notice the high sodium, sugar and corn syrup content of these products. This does not mean they are lying . These so called healthy foods might contain some nutrition than others but are still not completely healthy. The similarity between partially healthy and completely unhealthy foods is that they are high in calories that only leads to storage of fat.
Junk food products that are salted are loaded with sodium that increases cholesterol in the body affecting heart health, results in water retention and slowers metabolism.It also causes high blood pressure and hypertension. On the other hand sweets lead to excessive calorie intake which leads to increased blood sugar levels causing type 2 diabetes in the long run. It causes storage of fat and increases visceral fat than reduces the insulin effect. Yet if you reverse your nutrition from empty calories to healthy foods then you would experience weight loss and better health.
Below are some unhealthy food options that can be easily replaced with somewhat healthy options:
Cheese Burger with Coke: This is all season snack for us and is so satisfying and filling is what we feel. This is a monster diet when we look at the calories it provides. The combo provides approx 380 from the cheese burger and 210 from an 500ml bottle. The cheese and, high sodium in the burger and sweet in the drink is not so healthy choice. Instead choose from vegetarian wraps that are made of healthier grain as a good substitute for white bread.
Cholle Bhature: Famous indian food which is combination of chick peas and fortified flour which in high in oil and sodium. Its taste makes you eat more of it which spikes the calorie intake to 170 calories from chick peas and 275 calories from two pieces of Bhature which is deep fried. Why not instead eat sprouts or boiled chick peas with salt, pepper and lemon with a slice of garlic bread.
Potato Wedges with Salsa Dip: The touch of the salsa dip on widgets is mouth watering but is high caloric. Its small size and shallow dips with each bite increase the caloric intake. 380 calories from the wedges and 80 calories from the salsa dip. Drinking some sweetened beverage could further increase the caloric intake as it is high sodium which makes you feel thirsty making you eat and drink more. Instead look for finger foods that have green vegetables in them for better nutrition. Eating grilled vegetables can be tasty too if you are open to giving them a chance.
Hot Chocolate Fudge: Sweet desserts that promise happy moments are certainly not healthy with their calorie intake. One hot chocolate fudge adds 350 calories to your diet. What about eating some dates insted for the sweet tooth? You could drink a cup of cappucino instead. Dark chocolate is healthy and could make a healthier choice. ‘
Cheese Pizza Slice: Dont be confused that sharing a pizza and eating two slices would not be unhealthy. Cheese and the pizza provide nearly 450 calories eating two slices. Some sweets or sodas increase the intake again. Choose veggie or chicken pizza with out cheese. Opt for thin crust, whole wheat pizza without any fillings in between.
We know enough about the repercussions of being fat, unfit or eating unhealthy foods which can cause metabolic disorder and cause weight gain. Though we read about healthy food options to include in our diet and presume to have fixed all the factors for weight loss but yet weight loss seems to not happen.
Did you fix quitting junk food that adds only calories, fats and not nutrition ? Have you started eating foods that are healthier than what you were eating earlier? You are reading the best of advices and following them too but the outcome is not satisfying. Where is it that you are going wrong and what is it that you do to make weight loss happen and not get fat. Fix the loopholes where you are going wrong and correct it to lose weight.
Its not just about eating the right amount of calories , it is about ensuring they meet the daily nutritional requirement intake for a healthy metabolic rate. Read below for factors that probably are holding you back from losing weight.
Fluids: It is lots of water that you have to drink through out the day and not energy drink, iced teas, lemon drinks, sodas and sweetened beverages. Do you know how many packets of sugar are these pre-packaged drinks are adding to your diet even if they are being marketed as healthy. These drinks might even sabotaging your fitness routine by increasing your daily intake of required calories. Instead stick to water to rev up metabolim and keep the body hydrated.Water is zero calories and preloading with it before a meal can help you lose weight fast.
Portion Control: You feel unsatisfied when you eat small meals. Large meals make more calorie intake which is over your daily nutritional requirement and gets saved as fat. Eat in small plates, chew slowly and stop eating once you feel full.
No Fiber: Fiber helps in better digestion of food and absorbs lots of water from the body. If you have water retention then add fiber to your diet. Fiber also keeps you feel fuller for a longer time without adding any extra calories.
No Exercise: Exercise boosts weight loss. You are eating to your requirement which will help you lose weight but exerise will accelerate the calorie burn in the body and give quicker results. As more muscles are improtant higher metabolism and weight loss, regular exercise will develop muscles in the body.
Missing Meals: Some people miss meals to fasten their weight loss presuming to save calories for the day. Missing meals makes the body go in the mode of starvation where the body burns the reserves slowly. Eat you meals at time as you would miss on the nutrition for that meal. Eating the next meal after the missed meal makes you consume more calories as you are hungry, which would get saved as extra calories as skipping meals slows the body’s natural metabolic rate.
Cheat Meals: It is alright to have a cheat meal once or twice a week but if you are cheating more unhealthy meals for healthy meals then you are slimming your chances of losing fat. It disrupts the weight loss process as the body takes time to adjust to a pattern before showing results.
We have always emphasized on breakfast being the most important meal of the day. Healthy breakfast not only nourishes the body but also is very effective for weight loss. Some people eat unhealthy breakfast which not only adds empty calories but depletes the body of daily nutrition intake. Eating junk food, deep fried, fattening foods will only promote weight gain and keep you feeling heavy and sluggishness all through the day. Let us pin point some of the not so healthy breakfast options that are eaten by most of us and at times even considered healthy.
Corn Toast with cheese: The corn and cheese toast is made of a white sauce batter that has corn and cheese added to it. The white sauce batter is made out of white flour and contains no nutrition, while corn is nothing but starch. Mostly white bread is used as the base of this toast which is again an unhealthy option.
Parantha: Many people have a habit of eating paranthas for breakfast Read more
Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.
Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.
Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.
Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.
Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.
Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.
Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.
You can pick lots more healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.
Some researchers are of a belief that exercise makes you fat. And if we continue to be moderately physically active it is enough to maintain the weight. According to them sweating it out in the gym only makes you fat and does not really help in any weight loss.
We partially agree to this theory about moderate physical exercise is enough to keep you fit. Like most things there is a condition that too applies to moderate physical activity, which is if you are also watching what you eat. Even if you are exercising and at the same time eating more than you are actually burning you are bound to not lose any weight. Keeping this logic in mind we further explain how exercising is really making you fat.
We see a lot of people compulsively exercising at the gym over a period of time without losing any weight. Well there could be two reasons for it. First either you are following a wrong routine which is similar to ‘eating empty calories’ or you are still eating more than you are burning. Like doing a twist with a long rod on the shoulder or walking on a high incline while holding the rod in front. Infact talking on the phone while walking on the treadmill, elliptical, slow cycling is as useless as sitting on a chair. There is a study that states that while you exercise you need to focus at the activity at hand for best results. Have you ever seen a sports or a fit person be on a phone while exercising ?
Celebrations and gatherings often take you out for lunches and dinners. Parties, marriages and office meeting wire you up all the time and you probably eat out most of the time. You get variety of food that confuses your mind and makes you indulge in eating all your favorite food laden with butter, cream, sweets, hydrogenated flour, oil, alcohol and of course no one to stop you for the portion control. You need to realize that it is not healthy to eat everything fattening because when you eat more than your caloric requirement the body starts to store the extra calories which eventually show up on your back, hips, thighs, hands and chin. You would not like that, would you ?
Usually you find fattening, rich and oily food served across all restaurants and food chains. The reason why these foods dominate the menu is that they are cheaper to prepare and are delicious to taste. But this shouldn’t let you get distracted from making healthy decisions and still enjoy eating out.
Here are few handy tips that will keep you stay on track. Drink a glass of water before you pick the plate up. Know some of the options that you can choose from when you eat out. Read more
Eating nutritious food is important, but how much and when to eat is vital too. Staying fit is easier than its perceived to be. Eating the right food at the right time will not only meet your daily nutrition requirement but keep you fuller through out the day keeping you away from all the junk and empty calories we binge on otherwise.
Research shows than men who ate meals with higher amounts of protein than the average meal, when they were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food. This is especially important with regard to the Indian vegetarian diet that can be extremely carbohydrate heavy, with little high quality protein, to ensure long term satiety that protein provides.
Proteins can make you feel fuller for a longer time but this doesn’t mean that you only consume protein. The body requires a balance of protein, carbohydrate and fats.
Few sources of protein for your diet:
Eggs: Eggs are highly satiable and makes you fuller for a longer time and proving vital minerals and vitamins with fat and provides the energy for basic functioning. It takes care of the calorie intake and is healthy for the body.
Fish: It is not only rich in omega fatty acids but provide ample amount of protein to make you feel longer. Some salmon in lunch or dinner or your desired meals will help you stay away from hunger and nourish the body as well.
Sprouts or Beans: For veggie lovers sprouts and beans can be a part of your diet. Eating sprouts in your diet will fill you up and keep irregular food cravings away.
Soy Products: Soy milk offers outstanding nutrition, along with their health benefits. They provide balanced nutrition of high-quality protein and carbohydrates, low in fat with no cholesterol and very low in saturated fat.
Meat & Poultry: Meat and poultry products rank one of the highest for proteins. They contain ample amount of protein and help keeping you feel fuller for a longer period of time.
Add some protein to your diet to keep you feeling a little fuller for a longer time. But ensure that you eat a balanced meal.