Tag Archives: junk food

TV in the Bedroom Might Be Linked to Childhood Obesity

Obesity is amongst the most common health problems among the youth today. There can be many reasons that lead to obesity such as overeating, medical condition, no physical activity, etc. In a recent national study, researchers from the Geisel School of Medicine at Dartmouth and the Dartmouth-Hitchcock Norris Cotton Cancer Center found that having a television in th bedroom was a significant predictor of adolescent weight gain. The researchers have observed that children who have televisions in their bedroom put on much more weight and show high BMI parameters than those who don’t.

The researchers said they don’t know the exact reasons for the weight gain but they offered two possibilities: greater exposure to food advertising and disrupted sleep patterns, including later bedtimes and poorer sleep quality.

Sleep deprivation is one of the adverse effects of having a television in the bedroom. Sleep is very necessary for our health. At least 7-8 hours of sleep a day is required. It is seen that children with televisions in their bedroom, have sleep problems and ultimately gain weight. According to experts “When kids have TV in the bedroom, they isolate themselves from the family,” he added. “They tend to go to bed later. They tend to be less active. They tend to snack on junk food. All of this will increase weight.”

It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough hours of good quality sleep, your metabolism will not function properly.

Also, when you are sleep deprived, you will automatically feel low on energy and will grab something unhealthy to eat, which will gradually give you unwanted fat.

Bedroom televisions linked to increase in BMI

Results of one of the study revealed that having a television in the bedroom was linked to an excess BMI of 0.57 at 2 years after study baseline and an excess BMI of 0.75 at 4 years after study baseline. Furthermore, they say a bedroom television may increase exposure to child-targeted food advertising.

It becomes important to conduct parental education regarding this issue which can affect the child’s health. It is important to keep the youngsters in discipline in their daily routine. Removing the television from the bedroom could tackle the problem of obesity to some extent.

— this article is written by a dietitian @ FitHo
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The Weight Loss Resolutions You Should Not Make This Year

Four out of five people who make New Year’s resolutions will eventually break them, and a third won’t even make it until February, a survey of 15,000 people by a time management firm found. Nearly 40% of those surveyed said they have broken their resolution because they are too busy, and a third said they simply weren’t committed to their particular goals. However experts say people tend to fall off their weight loss regimens quickly because their goals are unrealistic. If you really want to make this year your best year yet, follow our advice on resolutions not to make.

1. I will Lose 20 kgs

Dropping 25 kgs is a great long term goal, but dieters tend to fall off the track when they have such lofty resolutions.

Revised resolution
Instead of making such a big goal of losing 20 kgs, focus on losing 1 kg of weight every 20 days, by setting small diets and exercise goals. For instance, resolve to pick skimmed dairy over whole milk and pledge to work out 30 minutes, three times a week. You will be surprised how small changes can result in major changes.

2. I’m starting my diet from now

A typical diet-of-the-moment requires cutting out major food groups, like fruits, grains and dairy – which is simply unhealthy and can also prove to be overwhelming.

Revised resolution

Instead, pledge to make low calorie food choices. You will see more weight loss and will achieve greater fitness if you simply resolve to cut out processed and refined foods from your diet.

3. I am going to stop eating at Restaurants

Spoiling your night outs with friends and family is not the way to go. You will feel more deprived and may quickly abandon the New Year’s Resolution.

Revised resolution

Before dining out, drink 2-3 glasses of water, or have 10 almonds or an apple so that you don’t arrive voracious and then start with a small salad. In a 2004 study, according those who started a meal with a salad, consumed up to 12% fewer calories than those who skipped the first course.

4. I’m going to eat 900 calories a day

Sever restriction on your calories may spur your weight loss but you will gain it back as soon as you start eating normally. Don’t get sucked into the cycle of yo-yo dieting.

Revised resolution

If you are unsure of how to lose weight in healthy way, consider making an appointment with a Dietitian.

5. I’m going on a juice cleanse

After a holiday binge, a detox may seem like a good idea. But an all-or-nothing approach to weight loss will ultimately fail.

Revised resolution

Instead of applying all or nothing approach, replace breakfast or lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grain, vegetables, and a lean protein like chicken or fish.

6. I’m going to weigh myself every morning

For your New Year’s resolution to work, you need to have accountability and chart your progress. Daily weighing is not a accurate measure of progress. Daily water retention and hormones can mean as much as a one kg swing in as little as a day. Plus, if your weight-loss plan involves strength training, you may even gain weight from increased muscle mass while still losing fat and inches.

Revised resolution

Measure weight loss in inches lost than in kgs. When you feel your pants getting looser as the weeks go by, you will know you are slimming down.

7. I’m quitting junk food

Initially abstaining from junk food will help to lose weight but over time it’ll make you feel frustrated and ultimately leads to binging.

Revised resolution

Many weight loss experts recommend making 80% of the calories you consume healthy, and saving the remaining 20% for what may otherwise be considered diet no-nos.

8. I’m going to skip breakfast

Skipping breakfast is probably the worst thing to do, for your weight loss goals. You will end up gaining weight, instead of losing.

Revised resolution

If you don’t eat a healthy breakfast, it can sabotage your weight loss goals. Come noon, you are starving, and you will overeat just because you are so hungry. Better to make a New Year’s resolution to eat smaller meals and healthy snacks throughout the day.

9. I won’t eat carbohydrates at dinner

Completely skipping carbohydrates at dinner is unrealistic. And initially, it will leave you craving for carbohydrate loaded foods, which might lead to binging.

Revised resolution

Cut down on your carbohydrate intake at dinner, since it’s harder for the body to breakdown carbohydrates at night. But do not completely eliminate them from dinner.

10. I’m going to exercise everyday

On the surface it is admirable but it is hard to keep exercise and fitness in mind when you don’t have a

plan for it.

Revised resolution
Mark gym dates on the calendar according to your current lifestyle. If you miss one of your scheduled workouts, squeeze in a 30 minute brisk walk or run.

— this article is written by a dietitian @ FitHo

12 Simple Tips to Lose Belly Fat

Making small changes in your daily lifestyle can help you get rid of the fat. Beginning a fat loss diet doesn’t have to mean a drastic change. Incorporate minor adjustments into your lifestyle and you will see how it all adds up to big calorie savings and fat loss.

1. Evaluate your eating habits:-
Begin by evaluating your eating habits, such as late night eating, nibbling while cooking etc. Identify a few of these habits and refrain from them. This will all add up to big calorie savings and fat loss.

2. Plan your meal:-
Plan your meals and snacks when you are going to be out for long. Pack healthy snacks and identify healthy meal options outside.

3. Schedule your meals:-
Having a meal schedule and sticking to it prevents you from binging.

4. Eat while sitting:-
Eat your food while sitting down at a table, from the plate. Eat consciously. Food eaten out of packages and while standing makes people eat faster, and eat more than they need to, resulting in overeating.

5. Turn off TV:-
Turn off the TV while eating because people eat 40% more while watching TV and are more likely to eat junk food when distracted.

6. Have fruits and vegetables:-
Add fruits and vegetables  to your diet because it enhances the satiety value.

7. Eat slowly and chew thoroughly:-
Eat mindfully, chew slowly, and savor the taste of the food. According to a research, people who ate slowly and drank more water, refrained from overeating. Researchers also say that those who ate slowly consumed 88 fewer calories than faster eaters.

8. Have breakfast:-
Breakfast could be your best friend. In fact, breakfast is the most important meal of the day because the food which we have during breakfast gets digested and absorbed completely and gives the feeling of satisfaction for a longer duration, preventing us from overeating.

9. Don’t  eat after dinner:-
Don’t eat after the dinner, because this could add a lot of unnecessary calories. Brushing your teeth after dinner helps to reduce the temptation to eat again.

10. Get some sunshine:-
It will boost your vitamin D3 levels, which are linked to increasing your body’s fast (skeleton muscles) twitch muscles which enhances athletic performance.

11. Take proper sleep:-
Sleep plays a very crucial role in losing weight. Sleep suppresses your appetite and raises your metabolism, while allowing your body to rest and recover. So aside from leading an active lifestyle and maintaining a balance diet, you should also make sure that you get a full eight hours of sleep.

12. Minimize stress:-
Research indicates that the secretion of cortisol (a stress hormone) is correlated with increasing abdominal fat. Some strategies for combating everyday stress:
A) Enough sleep.
B) Set aside some time every day, to relax.
C) Keep your stressors away from your sleeping area.

 

— this article is written by a dietitian @ FitHo

Should You Eat Junk Food?

Dark Chocolate

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 experienceweight 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.

— this article is written by a dietitian @ FitHo

What is Making You Fat

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.

Burger (Cr/freedigital)

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.

— this article is written by a dietitian @ FitHo

How to Build Immunity

Are you tired of falling sick every time there is a slight change in the weather or being extremely vulnerable to other people with viruses or bacteria. Body produces antibodies that help identify and neutralize foreign bodies like bacteria and virus in the body thus providing immunity. Immune system is the body’s defence against organisms and foreign substance which have potential to cause diseases and health problems. The immune system is made up of cells, tissues and organs that fight together to protect the body.

Garlic (Cr/freedigital)

There are three types of immunity in the body known as innate, adaptive and passive. Innate is the natural immunity that we all are born with for general protection. Adaptive immunity is the active immunity which develops throughout our lives and in some cases where the infection is too dangerous to fight we can be immunized through vaccination. Lastly, passive immunity is which is borrowed from other sources like mothers milk that provides immunity to child when he is born until he develops his immunity.

Lymphocytes, which are the white cells, are the key laborers of the immune system. The primary lymphocytes are B-cells, T-cells, natural killer cells, macrophages and dendritic cells.

You could strengthen your immune system naturally through balanced diet and exercise. Good nutrition with vitamins and minerals and other important nutrients will keep the immune healthy and ready to ward off invaders. A life style that indulges in the consumption junk foods, fear, worry, and anything that promotes stress will weaken and destroy the immune system. Here are some food options for building immunity.

Garlic: It is a powerful immune booster and stimulator which increases the production of infection fighting white blood cells, boosts natural killer cells and destroys antibodies.  Allicin and sulphides present in garlic boost immune system. Garlic is an anti-oxidant which fights free radicals in the body and helps clear out toxins from the body.

Carrots: Carrots, his food of choice, contain loads of beta carotene, which is a powerful phytonutrient that boosts the immune system’s production of infection-fighting natural killer cells and T cells. It reduces the risk of cardiovascular diseases  and kills free radicals which cause aging and strengthens the immune system.

Yogurt :Ingesting live bacteria might not seem like the best way to stay healthy, but, on the contrary, your body needs certain bacteria to function properly. Lactobacillus acidophilus is an example of good bacteria that your body needs, because it produces lactic acid in your gut, which helps you digest food and break down complex compounds into usable bits.

Mushroom: Mushrooms increase white blood cells in the body to fight diseases and infections. They help build the immune system. Mushrooms contain beta glucans which are one of the best immune enhancing substance. They provide rich nutrition to the body and keep foreign substances away.

Citrus Fruits (Cr/freedigital)

Citrus fruits: Vitamin C is an antioxidant which eradicates free radicals from the body and keeps the body in fighting mode from all foreign substances. Vitamin c increases the production of infection-fighting white blood cells and antibodies in the body fighting the immune system. Vitamin C has rich anti-inflammatory properties helping fight cold and bruises, wound healing cuts, swelling etc. It keeps a good body immunity fighting against the bacteria and fungi causing allergies.

Drinks lots of water to flush out toxins from the body and include vegetables, fruits which contain fiber beneficial in removing toxins from the body. Exercise to keep the body healthy and increase blood flow in the body and fight infections better.

— this article is written by a dietitian @ FitHo

Eating Disorder

A harmless remark by an educated parent on the physical attribute of their growing teenage girls resulted in a shocking “anorexia pact” by the duo at the age of 11. Now at the age of 33 and being doctors they don’t lead a normal life. Here are some news clippings of thetwins story.  Eating disorders might start at a very early , if not identified and treated can stay with you for life.

Anorexia nervosa is one of the most common eating disorder that is associated with abnormally low weight achieved by extreme dieting, fasting and followed by compulsive exercising.  Mostly young girls are afflicted from this disorder especially in the absence of early parental care and support to inculcate healthy eating habits. Eating disorders have been around forever but finally society is accepting the seriousness of this ailment  and encouraging parents, friends to come together and support the person suffering from it.  There is a higher success rate of controlling and reversing it through family and social support .

Eating disorders mostly start from home and parents play an extremely critical role in stimulating and curbing them.  Children very closely watch and imitate their parents. If the parents fuss too much about their looks and being thin the kids will imitate them. Similarly if the parents eat a lot of unhealthy food the kids would be inclined towards junk food even when they grow up. Therefore it is mostly parent’s responsibility to inculcate healthy eating habits amongst children.

Eating disorder can have serious repercussions on health like weakness, fatigue,  anaemia, heart & kidney problems, osteoporosis, infertility, disruption of sugar levels  and even death. Nature and nurture is equally responsible for this condition. Therefore it is imperative to apply a three pronged approach to dealing with it.First restore the healthy weight of an individual, second to treat the psychological factors that may have caused this situation and lastly ensure there is total support and care to prevent relapse. (more…)

— this article is written by a dietitian @ FitHo

Breakfast Options that are not so Healthy

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.

Toast with jam and butter(Cr/freedigital)

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 (more…)

— this article is written by a dietitian @ FitHo

How to Reduce Weight

Weigh Scale (Cr/freedigital)

Reduce Weight by managing your diet and exercise. If you are over weight then it doesn’t mean that you have a disease and you need to go on a medication. Eating fat burners and  pills for weight loss will not be the ultimate step in reducing weight but you would gain it back in sometime. We spoke about liposuction and how one gains back the weight after an year at different places.

You have gained weight over a period of time by eating simply more than your body requirement. Suppose your daily caloric requirement is 1500 and you are eating 2000-2500 calories per day, then your body will save the rest 500-1000 calories as fat which adds on by time and becomes a problem.

Here are tips to reduce weight (more…)

— this article is written by a dietitian @ FitHo

How to Control In-between Meal Snacking

We ensure that most of our meals are healthy. The problem comes when we crave food in between meals. If you feel hungry so often then you certainly need to watch out as eating more  food whether healthy or junk leads to weight gain.

Untimely Meal (Cr/freedigital)

The biggest trouble with in between snacking is that one craves something that is satisfying and ready to eat. Unfortunately we dont find having salads or fruits as snacks satisfying enough. While junk food or fattening foods manage to hit the spot, instantly satisfying the hunger pang. Gradually these small food breaks stop having the same satiating effect. After sometime the portion size increases  giving way to more food cravings and constant need to eat something Most of the times this snacking is psychological, as in we condition ourselves to feeling hungry even after having proper meals. Here are some reasons and tips to keep the hunger pangs in control, making you eat less.

Untimely Meals: Not having meals on time is a big factor in making you feel hungry at odd times . The body follows no patterns and gets used to giving a call at random times which pushes us to eat more than a usual meal. Time your meals and eat food with high fiber and protein to keep you feeling fuller.

Breakfast: People who don’t have a balanced and satisfying breakfast often find themselves bingeing on odd time. The unsatisfaction of the previous meal  makes the mind want for more and eating unhealthy. Have a good nutritious breakfast with satisfying food. (more…)

— this article is written by a dietitian @ FitHo