Tag Archives: fish

How protein rich breakfast helps you lose weight?

Eating a high protein breakfast can be the secret to weight loss for many. According to one research, it was revealed that people who ate high protein breakfasts with low carbohydrate content, felt fuller throughout the day.

Power of protein
It is an important component of every cell in the body. Your body uses protein to build and repair tissues. The body also uses protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It is one the macronutrients required by the body in large quantities. Though it does not act as a reservoir like fats and carbohydrates do, but our body needs requires a certain amount of protein every day. The requirement varies depending on the amount of physical and brain activity the body goes through.

Protein rich breakfast and weight loss
Protein takes longer than other macronutrients to digest. This means that it vacates the system far later than the other macronutrients. This particular aspect of protein plays an important role in managing ideal body weight. In its connection with hunger, it has been found through various studies that those who eat a protein heavy breakfast feel fuller for longer periods of time and do not binge or crave for junk foods.

The second reason given by recent research by the American Journal of Clinical Nutrition with regard to protein, says that when we consume a protein based breakfast, this macronutrient stimulates the secretion of the gut hormone (called Peptide YY). Peptide YY triggers long-lasting feelings of fullness. In fact, in one Nutrition Metabolism study, dieters who consumed more than 30% of their daily protein intake at breakfast ended up eating nearly 450 fewer calories a day.

Protein rich breakfasts should contain high quality sources of protein such as eggs, low fat paneer/cottage cheese, fish, milk and other dairy products. In order to lead a healthy eating pattern, one should always focus on the very first meal of the day. If that meal contains a bulk of the daily recommended amount of protein, then one can also manage their ideal body weight without bingeing on unhealthy food through the rest of the day.

— this article is written by a dietitian @ FitHo
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Is Saturated Fat the Reason to Your Stomach Flab?

Have you ever thought that how and why diets high in saturated fats are dangerous to your health?

A recent research from Uppsala University shows that saturated fat builds more fat and less muscle than poly-unsaturated fat. Loss of muscle from your body means higher chances of injuries and diseases.

When we indulge in a high-fat diet it influences not only the cholesterol levels in the blood and the risk of cardiovascular diseases, but it also determines the way the body stores fat.

When you get calories from polyunsaturated fats (like salmon, olives, olive oil, nuts, etc.), you gain muscle weight, but foods with saturated fats (like butter, hydrogenated fats, stearic oil, etc.) will make you gain fat mass. Saturated fat in the diet causes a greater increase in the amount of fat in the liver and abdomen region which makes you obese.

When excessive unhealthy fats are consumed, they start getting deposited or stored in the arteries, which leads to narrowing of the blood vessels and an increase in the risk of heart diseases. Belly fat is closely linked to high blood pressure, elevated triglycerides, and metabolic diseases like cardiovascular diseases, and diabetes, especially Type-2 diabetes. It causes disturbance in body metabolism. It is closely associated with increase in the levels of plasma cholesterol and “bad” cholesterol and significantly lowers the “good” cholesterol level, as storing fat around the organs is associated with increased risk of such conditions. Studies have shown that trans-fats and saturated fats spark chronic inflammation in the body and cause damage to the lining of the blood vessels. And if you cutback on such fats from your diet, then you might be able to prevent metabolic diseases. Replace bad saturated fats with unsaturated fatty acids (MUFAs and PUFAs).

A high consumption of saturated fats in the diet seems to change the characteristics of certain genes in the body. These changed characteristics increase the fat storage in the abdomen and liver. When we consume polyunsaturated fats, the genes work the other way round in the visceral region (fat deposition around the vital organs) and protect the vital organs from shock and damage and also improve the sugar metabolism in the body.

Make sure you get your daily dose of healthy unsaturated fats through nuts, fish, avocadoes, etc. Choose peanut butter or almond butter over normal butter. Choose fish over beef and pork.

— this article is written by a dietitian @ FitHo

4 Foods to Fight Belly Fat

Most people are not overweight but have a slight belly. While some work hard to get rid of it the others get comfortable with it and accept it as a part of their appearance. Before you get too comfortable you should know belly fat is the worst kind of fat and it puts you at increased risk for many health problems – diabetes, heart disease, high blood pressure, and stroke.

There are easy ways to get rid of your belly fat. One of which is eating the right food. Here are 4 simple foods to fight your belly fat -

Yogurt: Latest research shows that yogurt can even help you lose weight. The calcium in yogurt not only helps to make your bone stronger, a study at University of Tennessee found that participants who consumed 3 daily servings of fat free yogurt on a 12 week basis gained less fat around their mid-section than those who didn’t consumed dairy products containing less calcium. The mineral appears to help curb production of the stress hormone cortisol, which has been linked to the accumulation of abdominal fat.

Cheese: Its a good source of calcium, protein, phosphorus and fat. Having a moderate amount of cheese will not add up to your calories as it only takes a little cheese to make you feel full. A 30-gram serving of Cheddar cheese contains approx 7 grams of protein and 200 milligrams of calcium. Cheese not only keeps you full for longer but also supplies your body with essential nutrients.

Nuts: They are little powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Nuts contain high amount of monounsaturated fatty acids that are considered to be good fat for the body and helps in managing the level of cholesterol and even help in fighting the bad fat in your body. Add nuts to your daily diet for better health & weight loss.

Fish: Eat fish to fight belly fat. Fish contain a fatty acid known as omega-3 that may also help reduce fat storage by lowering cortisol levels. Fish is also good for building muscles – and the more muscles you have, the more calories you burn.

Besides food one must exercise to fight belly fat. Doing at least 20 minutes of exercise three times a week can help trim the waist line and also slow down the accumulation of fat around the waistline. Get at least 7-8 hours of uninterrupted sleep and reduce stress to naturally manage your healthy and keep belly fat under check.

— this article is written by a dietitian @ FitHo

Healthy Food For Kids | Healthy Food For Children

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.

Kid eating(Cr/freedigital)

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.

 

— this article is written by a dietitian @ FitHo

How to Build Muscles

Muscular man

If building muscle is what you want then here is some basic information on muscles and how to exercise them effectively to get the size or definition you are looking for.

What is the most basic function of muscle. Muscle apart from physical appearance is important for movement, to maintain posture and is known as the source of power in the body.

They take care of everything from walking to keeping the blood flowing. The best part about muscles are that they are  long-lasting, they are self-healing and are able to grow stronger with exercise.

There are three types of muscles in the body. Cardiac muscles in the heart take care of the pumping and functioning of heart, second type are the smooth muscles that are found in the walls of the arteries and intestines and lastly the skeletal muscles which cover our outer body, and are often exercised strength and physical shape.

The skeletal muscle is what we want to develop and not the other two smooth and cardiac muscles. Here are tips to build stronger muscle. (more…)

— this article is written by a dietitian @ FitHo

How to Get a Six Pack

Reveal your six packs with the right combination of diet and exercise. Everyone is born with abs but over a period of time they get covered by the layer of fat on our belly. Only exercising your abs will  make your stomach grow bigger and thicker. The secret to well defined abs is bringing down the body fat to 7-8 % and they will start showing itself. The fat percentage can be lowered by simply eating and exercising right.

Here are a very simple tips to get better abs:

1.Increase your water intake, drink cold water to rev up the metabolism.

2.Do high intensity interval cardio twice a week for fat loss and strength training to build muscles on your body. When there is more muscle then the body’s metabolism automatically increases even when the body is
not exercising.

3.Drink green tea as it is a natural metabolism booster and helps in fat loss.

4.Watch what you eat to cut down on the extra calorie intake. Avoid foods with fat, sugar and oil.

5.Don’t skip breakfast and eat lighter dinners. Keep some time between dinner and sleep. Read here for healthy breakfast ideas.

6.Work out the abs indirectly with exercises like planks, push ups, pull ups, legs ups etc. Working out the abs directly thickens your stomach taking you away from your abs and v shape.

7.Eat less sugar as insulin levels decrease the level of fat burn. Eat fish, fish oil tablets to drop the insulin level and increase fat burn.

Get started with your 6 pack abs resolution and achieve it this summers to enjoy your perfect body. Keep yourself motivated and every pound of fat loss will successfully reveal the  abs.

— this article is written by a dietitian @ FitHo

5 Meal ideas to Stay Fuller

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.

Eggs (Cr/freedigital)

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.

Dairy Products: Dairy Product vary to milk, cheese, cottage cheese, butter, cream, yogurtbuttermilk etc. Dairy products tend to be good sources of calcium, protein and healthy carbohydrates.

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.

— this article is written by a dietitian @ FitHo

7 Muscle Building Foods

We all know what muscles are and what are the basic functions that a muscle perform. Secondly, we also know it that by lifting weights and doing high intensity workouts we can build muscle. But do you know that to build muscles, along with the timing of nutrition, there are some foods that are more effective than others at helping you build muscle.

Eggs & Milk ( Cr/freedigital)

Below are a list of foods essential to building muscle:

Eggs: Rich source of protein and provides important vitamins and minerals.

Nuts: They are rich in fibre, Omega 3 fatty acid (lowers LDL levels) antioxidants such as Vitamin E and selenium

Beans: Apart from being a rich source of protein, it is also a good source of both soluble and insoluble fibre.

Yoghurt: Rich in protein and carbohydrates, and good for muscle recovery & growth.

Milk: A rich source of protein , calcium, phosphorus, riboflavin and other essential amino acids.

Fish: Contains omega -3 fatty acids and good source of protein.

Water: Water is essential to deliver nutrients to your muscles for growth & repair. So, water is key to building muscle.

Including these ingredients in your diet will recover your muscles and tissues and provide your muscle with nutrients to keep your muscles pumping for longer time.

— this article is written by a dietitian @ FitHo

10 Foods to improve your mood

Ever wondered why is it that whenever we feel upset or depressed about something we binge on our comfort food and repent later? Most of these foods that provide us temporary comfort are high on calories and only adds to our woes by adding onto our weight.

Photo- Almonds are a health snack

Let’s see which healthy options can elevate our mood by keeping a balance of our calories as well.

1. Dark Chocolates: Chocolates, in general are loaded with chemicals that enhance mood, seratonin in particular.

2. Yogurt: Besides being a good source of protein, calcium and vitamin B12, yogurt also contains a whole lot of useful bacteria which keeps our immune system intact and helps our stress combating ability. And in studies has shown that yoghurt can improve fat loss.

3. Sweet potatoes: Sweet potatoes help in reducing stress levels as they satisfy body’s craving for carbohydrates and sweets.

4. Nuts: The next time you’re feeling down, help yourself to some crunchy nuts.

5. Water: Lack of sufficient consumption of water leads to dehydration and even a small case of dehydration can cause stress. So, drink up!

6. Fish: Fish is a rich source of Omega-3 fatty acids, protein and importantly, Vitamin B 12 which is an important component for producing serotonin also known as the happy hormone.

7. Asparagus :Asparagus is rich in folic acid and contains magnesium that are famed for their mood-lightening properties

8. Oranges: Oranges are a rich source of vitamin C containing up to 1000 mg of it. They also contain anti-oxidants which prevent the formation of free radicals that cause cell damage.

9. Green vegetables: It provides stress relief, helps enhance mood with regard to depression, panic, anxiety and other emotional disorders. Many green veggies contain potassium which greatly helps calm one’s nerves when stressed.

10. Dried Apricots: Apricots are a rich source of natural sugars and, hence, another perfect option to beat those sweet cravings. A handful of dried apricots are bound to make you happy and healthy.

So the next time you are under the weather include above mentioned list into your daily diet you are bound to notice some changes in your mood for sure.

— this article is written by a dietitian @ FitHo

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.

— this article is written by a dietitian @ FitHo