Eat Beans for Weight Loss & Muscle Building

Beans are a great source of nutrition containing essential vitamins and minerals important for healthy living. Beans can be eaten to lose weight as well as build muscles. Beans contain protein, healthy carbohydrate and is low fat and low sodium making it a healthy choice to add to your diet.

Beans are also high in Read more

Fire Up Your Metabolism

Firstly we need to understand what metabolism is and then can we have a picture of how metabolism effects weight loss . Metabolism is the amount of energy (calories) your body burns to maintain itself. 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 you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular… Read more

Which is the healthiest orange juice brand?

Fruit is always better than the juice. But we all love Orange Juice. Store bought orange juice is mostly sugar loaded, but there are some options that are healthier. Ever wondered, which is the healthiest? Here, we give you a lowdown on the good and the bad of healthy orange juices, and the Fitho choice for Orange Juice!

We considered the leading orange juice brands in India- Tropicana, Real, Activ and Minute Maid Pulpy Orange.

Both Activ and Tropicana took an immediate lead over Minute Maid and Real, since they had no added sugar. Their ingredients were primarily water and orange juice concentrate. Between Activ and Tropicana, Activ had marginally higher Calcium content, and Tropicana had more Potassium.

Product ingredients are listed in order of decreasing weight. Real’s ingredient list is- water, orange juice concentrate, sugar, etc. For Minute Maid, it is- water, sugar, orange juice, etc.
Minute Maid has more sugar than Orange Juice, in its ‘Pulpy Orange’ drink!

Between the Tropicana and Activ, we liked the taste of Tropicana better. So, the Fitho choice for Orange Juice is Tropicana.

Below is the nutritional info for all 4 Orange Juices
Tropicana: 48 cal; 11 gms Sugar, Vitamin C- 16 mg, Potassium- 170 mg, Calcium- 18 mg. No added sugar.
Real Activ: 48 cal; 12 gms Sugar, Vitamin C-  20 mg, Potassium- 86 mg, Calcium- 18 mg. No added sugar
Real: 56 cal; 13 gms Sugar, Vitamin C- 12.5 mg, Potassium- 70 mg, Calcium- 5 mg. Contains added sugar.
Minute Maid: 42 cal; 10.5 gm Sugar (no more info). Contains added sugar

Note that most packaging is more than 100 ml. The smallest we found was 200 ml. Most of us consume a whole package, so be careful of how many calories you’re taking in. Still, the fruit is better than the juice, so go for that!

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

Is brown wheat bread healthy?

Did you know that any brown coloured bread, can be called Brown Bread? It could be white bread, coloured with molasses or brown sugar that can also be called brown bread. So, on the face of it, don’t assume that all ‘brown bread’ is healthy. So, is wheat Bread healthy? Read below …

Well, any bread can be called Wheat Bread. Most of the bread available in the market uses wheat as its ingredient. so any bread using wheat as its ingredient, can be called wheat bread. Similarly, any bread can be called whole wheat bread, since whole wheat can be one of the ingredients

So, how do you know, what is real ‘whole wheat bread’? Check the ingredient listing. Ingredients are listed in order of decreasing weight- The first ingredient should be ‘whole wheat’ or a whole grain. That shows that whole wheat is the primary ingredient of the bread.

Why you should eat whole wheat bread, or multi-grain bread over white bread? The basic reason is that white bread is made from refined flour (maida), so it has a high Glycemic Index, which means that it basically acts as sugar in your body. And we’ve told you how sugar makes you fat. Basically, white bread is bad for anyone trying to eat healthy, lose weight, or diabetics (people who need to control their blood glucose level). Also, whole wheat bread or mutligrain bread uses the whole grain, so it has a higher fiber content, more protein and vitamins.

So, is whole wheat bread great for you? No, because whole wheat bread does not have a low Glycemic Index. Its better than white bread, so its a healthier alternative, but no green tea health food

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

Fruits have sugar carbs– Do they cause weight gain?

Fruits are primarily sugar by weight. Sugar has a bad health rap, some people wonder if fruits are on the approved list? But the natural sugars in fruits is not bad. The glycemic index of most fruits is quite low and they can actually help you lose weight. Read here about glycemic index The fiber and water content in those fruits will keep you feeling full for longer, which will cut down on cravings.

The antioxidants found in fruits strengthen the body’s immune system. Studies have shown that diets rich in fruits and vegetables reduce the risk of cancer and other chronic diseases. Fruits provide essential vitamins and minerals, fibre and other substances that are important for good health and looking good. Fruit rich diet will also keep your skin glowing.

These benefits outweigh the sugar carbohydrates in fruits and we recommend eating at least 2 fruits a day. Did you know apples reduce risk of cancer, and guavas are loaded with Vitamin C for body immunity.

Now that we’re clear that fruits are healthy, but are fruit juices healthy? Processed juices are often loaded with sugar to make them taste better, have preservatives for longer shelf life and and don’t have most of the fruit fiber. Fresh fruit juices are slightly better since they don’t have preservatives and might have more fiber, but we definitely recommend eating the whole fruit for maximum benefit.

Weight loss tip: Replace your dessert with fruit to lose weight! To know which fruits are best for weight loss? discuss here

Tips to improve your health, fitness and sex life

In our previous article, we talked about how an unhealthy diet can negatively affect your sex life. Here, we will tell you all about how you can improve it

- Watch the Fat: The daily fat content of your diet should not be more than 30%. That’s the stipulated guideline for fat content in your diet. If you go over, you risk increasing fat storage in your body, along with cholesterol build up. High cholesterol reduces blood flow to all parts of your including your genitals for sexual arousal.

- Eat lots of fiber: Soluble fiber help to clean cholesterol build up in your arteries. With cleaner arteries, more blood can flow to all parts of your body, including your privates. Common sources of soluble fibre are legumes, oats, rye, barley, broccoli, carrots, onions, potatoes, apples and other fruits, etc. Check her for the whole list of sources.

- Do your Cardio: Cardiovascular exercises like cycling, running keep bad cholesterol down and raises good cholesterol. They also improves blood flow and circulation in your body, again benefiting sex life. Need some help to start running?- Here are tips to start running

So, keep the alcohol under control with these low calorie alcoholic drinks, follow these tips and improve your sex life.

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, likepersonal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

Muscle and Weight Loss kababs recipe, with vegetarian option

These kebabs are absolutely delicious, packed with protein, fiber, vitamins, loaded with micro-nutrients and antioxidants, low on fat and have a low GI index- Basically, they’re a great muscle food and can help you lose weight. And don’t worry vegetarians, we have the right replacements for you too! What more is that they are really simple to make.

Ingredients: 500 gms minced lean meat (chicken breast, or lean red meat), 100 grams kala chana (chickpea), chopped coriander (dhania) and mint (pudina), 1 tbsp garam masala, 1 onion finely chopped, 1 tbsp ginger and garlic paste, 2 eggs, 1 tbsp olive oil, salt to taste and finely chopped green chillies, if you like it spicy

Cooking: Soak the chickpeas overnite. Boil the meat in the pressure cooker. Mix these two and grind to a paste. Mix this paste with all the remaining ingredients. Heat the oil on a flat pan. Shape them into flat, circular kebabs and roast them. That’s it!

If you’re vegetarian, then you can swap the minced meat with the same amount of chick pea, and the eggs can be swapped with 4 tbsp of corn flour. It makes delicious shami kababs.

We use these kebabs as a great protein snack in the day. Is there a better muscle food out there?!

Healthy Parathas Recipe

‘Healthy Parathas’ (paranthas) sounds unbelievable, but there are options to make a paratha healthier. Use less ghee/oil and make it from whole wheat (atta), as opposed to refined wheat (maida). Whole wheat has more fiber, protein and vitamins, than refined wheat. Refined wheat (maida) also makes your blood sugar spike, due to its high glycemic index, and it make you fat.

You can do this at home, but when you go out, its tough. We love our parathas, but not the lard that comes with them. So, we mostly stick with eating rotis when eating out. The restaurants just don’t seem to understand that food can have flavour without dousing it in a vat of lard.

But there is one place that serves healthy paranthas. Actually, a chain of restaurants in New Delhi, that serves over a 100 types of parathas- Not Just Paranthas.  They have healthier versions of most paranthas called ‘diet parathas’. These are made from whole grains, roasted instead of fried and served without ghee if you specify.

Eating the ‘diet parantha’ is much better choice- its got fewer calories, less fat since they skip the ghee, more fiber and protein since its made from whole grains, and does not promote fat storage, since its not made from refined wheat (maida). Its a no-brainer

Healthy Hair Diet

Wonder what’s a healthy hair diet? To get healthy hair, we’re all bombarded with shampoo and conditioner advertisements that promise to do wonders to your hair, make it heathy, strong, etc etc.. But do you ever wonder about this- Your hair grows from inside your scalp. Its health is decided before it actually grows out of your scalp. Sure, the shampoos and conditioners ensure that they remain clean and all of that, but to really have healthy hair, its important for you to be healthy and consume a healthy diet that promotes healthy hair. Include the following foods in your diet- they won’t grow hair back on a bald patch, but they’re probably help salvage whatever is left of it, and will promote a healthier head of hair

Salmon- This delicious (we’re already drooling) and healthy fish is rich in protein and Omega-3. Sardines is also a good source of Omega-3, which helps to seal in shine in your healthy hair.

Bran- Not on the list of most delicious foods, but surely on the healthy list. Its rich is fiber, and it’s full of vitamin B, which slows hair loss and promotes growth of healthy hair. Other sources that are rich in Vitamin B are beans, peas, carrots, cauliflower, nuts, and eggs.

Avocados- Not so easily available in India, you can find avocados a health food stores and international food markets. These are used extensively in Mexican cuisine and new-age American cuisine. This fleshy fruit can be eaten straight up, or mashed to make a bunch of dips, fillings, etc. These protect hair follicles.

Green tea- Green tea helps weight loss and is healthy for your hair too. Brew a strong pot, cool it, and then give your head a rinse to kill dandruff-causing fungus.

Fitho Recipe- Strawberry Banana Yoghurt Smoothie

Need a great breakfast, mid day snack, or a post workout shake?

Here it is: Take 6-8 strawberries, 1 ripe banana, 2 cups plain low fat yoghurt, 1/2 cup crushed ice, 1 tbsp honey, 1 tsp vanilla essence and blend it all in a food processor. This makes 3-4 servings.

This shake is loaded with fiber, protein and good carbohydrates to keep you going for longer, besides all the vitamins and antioxidants from the fruits and honey. Each serving of this smoothie should be about 60-80 calories. This smoothie also has a medium glycemic index.

So, make yourself this smoothie and enjoy it knowing that its good for you This strawberry smoothie is a great post workout snack!

To make this a weight gain smoothie, swap the yoghurt with vanilla ice cream. Don’t worry, ice cream can be healthy.

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Apples reduce risk of cancer, heart disease

As the Indian summer is going away, apples are in season (as is running- you do know about the Delhi Half Marathon right?). Apples are delicious fruits and they provide a whole lot of nutrition. We’ve all heard that apples are good for you. Lets find out how.

First, they’re loaded with fiber- both soluble and insoluble. Soluble fiber helps to reduce your bad cholesterol, and the insoluble fiber keeps you regular. The fiber keeps you feeling full for longer, so apples are a great snack for people trying to lose weight.

Besides that, they provide a rich dose of vitamin C, which boosts the body’s immune system. Apples are also loaded with flavanoids and antioxidants that reduce free radical damage in your body (free radical damage can cause premature aging of skin, cancer, etc). Multiple studies have linked regular apple consumption to lowering heart risk disease and cancer.

Maybe there is truth to the old adage- an apple a day, keeps the doctor away.

Healthy Banana Dessert Recipe

If you’ve got some sweet cravings, try this for complete sensory satisfaction.
Ingredients: 1 slice multigrain bread, 1 tbsp honey, half banana, 1 tbsp peanut butter.

Note: All these ingredients are Fitho recommended foods.

Toast the bread, spread the peanut butter on it. Slice the banana and place it on the toast. Drizzle it with the honey.

It is just delicious, supremely satisfying and healthy. The sweetness of honey and banana will fix your sweet tooth. The peanut butter will make it decadent and the unsaturated fat (healthy fat) will keep you feeling full longer. As will the fiber and protein from the multigrain bread. Besides those, this dish is loaded with vitamins, antioxidants and minerals. It will also give you long lasting energy. Great snack to power a long workout (have it 45 minutes before your workout)

As you bite into it, its a sensory overload. Make yourself one and slowly savour the taste.

Is your office making you fat?

Most people spend more waking time in the office than anywhere else. And if you care about your health, or are trying to get healthier, why should you ignore the office as a space where you can’t be healthy. You’ll be surprised to know that most offices are not. There are health hazards all over the office. Its not that the office doesn’t want you to be healthy, its that you need to make some choices to stay healthy.

Office Tea/Coffee- Tea and Coffee are big things in most offices in India. A cup of tea and coffee isn’t harmful. The problem is that when they’re made in the office, they come loaded with sugar. That’s the stuff that’s not good for you. Most people in desk jobs aren’t active enough to burn off the extra calories from sugar. So, when you consume all that sugar, it goes and hits your belly and hips. Read here about the effects of sugar. What you can do to avoid this in your office is to either have tea/coffee without sugar. But if you can’t deal with that, tell them to bring you sugar separately. If that’s not possible, then keep tea bags of your favourite tea in the office. Get some hot water, dip, let brew and drink up. (I do that with green tea). Honey is a better alternative to sugar.

Office Snacking- All the cakes and samosas that are served in the office are probably worse than the tea. Tea at least has some antioxidants. But that samosa- its made of maida (refined flour) which has the same effect as sugar on your body, stuffed with oily potatoes and then deep fried! So, each samosa as wonderful as it tastes goes straight to that belly. Don’t even get me started on cakes/pastries- their basic ingredients are sugar, refined flour, butter, cream. Other snacks to watch out for- patties, rolls, cup cakes – equally bad for you.
So you’re wondering, what can I really eat in the office? Some commonly available foods- nuts (peanuts, almonds, etc), chana (roasted gram), fruits (don’t get me started on the delicious seasonal fruits in India), brown bread sandwich, low fat cheese- there are plenty of healthier food options. All these have vitamins, fiber, antioxidants, protein and give you the energy to get through your day! You can either bring these from home or easily find them around your office.

Smoking Coworkers- If you’re not smoking cigarettes, that’s great. But if someone around you is, then you are exposed to the second hand smoke. Everyone knows about the effects of smoking. Did you know that the effects of second hand smoke are about as bad as you smoking yourself? So, steer clear of areas that are the smoking joints in your office.

Staying healthy in the office takes some effort, but once you set it up, its easy to roll with.
Get yourself and then your co-workers on these habits and get fit.

Healthy paranthas- an oxymoron?

I know ‘healthy parathas’ (paranthas) sounds unbelievable, but there are options to make a paratha healthier. Use less ghee/oil and make it from whole wheat (atta), as opposed to refined wheat (maida).
All these things can be done at home, but when you go out to eat, its always a fight. I love my parathas, but not the lard that comes with them. So, I mostly stick with eating rotis when eating out. The restaurants just don’t seem to understand that food can have flavour without dousing it in a vat of lard.
There is one restaurant that actually understands that, or claims to. Its called ‘Not Just Paranthas’. A chain of restaurants in Delhi, that serves over a 100 types of parathas. The best part is that you can get most of these as healther paranthas called ‘diet paranthas’. I hate the term, but these are basically made from whole grains, roasted instead of fried and served without ghee if you ask for them too. And they are stuffed with all the goodness that you ordered.
The first time I came across this option, I couldn’t believe it. But its true.
Eating the ‘diet parantha’ is much better choice- its got fewer calories, less fat since they skip the ghee, more fiber and protein since its made from whole grains, and does not affect your blood sugar since it does not have refined wheat (maida). Its a no-brainer.

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