"The Power of Three"

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Find your perfect blend of diet, exercise, and lifestyle!

Managing your weight in a healthy way is more complicated than it looks. It comprises of a balanced mix of three elements: diet, exercise, and lifestyle choices. And while some people like to pick just one of these elements and focus on it to get healthy, that never really works. Just focusing on diet without doing any exercise or resting may well give you results when it comes to weight loss, but this is rarely sustainable. More often than not, the minute the diet is over, the weight comes back.


Then there are those who like to concentrate on just intense working out. While that may result in burning calories and building some muscle, it’s really a waste of time if those gymaholics are chomping down cheeseburgers and pizzas right after their workouts. Even those who try to live a clean lifestyle cutting out the alcohol and late nights are not really gaining any health benefits if they are leading a sedentary lifestyle with no restrictions on diet at all.

When it comes to getting it right it is vitally important to remember that it’s the whole package that matters. That means you need to think about all three aspects of your life when you want to get the best results. For instance eating right is not simply about going on a binge diet every few months during which time you starve yourself in order to fit into that killer dress. Instead, one needs to evaluate the way we make our food choices on a daily basis. Homemade meals versus those meals eaten out, the kind of preparation we use to cook our foods (frying, steaming, raw), and even the mix of grains, meats, fruits, vegetables, and sugars we consume. Looking at food through this multi-angled lens then allows you to be more aware of what and how you are eating.

In the same way, as long as exercise is a “chore” or something you dread, it will never be a permanent part of your life. For that to happen, you need to figure out some physical activity that you truly enjoy doing. Dancing, swimming, running, yoga, soccer, weights, pilates, kickboxing, squash, the list of choices is limitless. Just find what you love, and do it. The calorie burning, muscle power, and strengthening will all follow naturally.

Finally, the pyramid of three gets perfected once you are able to balance your lifestyle choices to complement the exercise and diet you like.

"The Low Down on Low-Carb Diets"

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Low-carb diet. Its one of those phrases everyone seems to be tossing around these days. You hear the babes from the bollywood brigade swear by it. You listen to the fitness gurus talk about it. Heck, you even overhear the aunty on the treadmill next door to you showing off her “latest” knowledge to the aunty speed walking next to her!


So what exactly is the so called “low-carb diet” and is it really all that its been made out to be? Or are there some things about it which might not be all that great for you after all? Fear not boys and girls, for I am here to break it down for you. To begin with, the low-carb diet is just that. Exactly what it sounds like. It’s a diet that focuses on keeping the amount of carbohydrates consumed to a lower amount. And what do I mean by carbs? Rice, roti, pasta, noodles, bread, muffins, cake, cereals, upma, poha, idli, puris, dosa, pizza, and basically anything that has something of a thick (or thin) doughy consistency. Now there are different variations of this sort of diet. Some people will eat their carbs in the day time and choose not to touch any food containing carbs after 7pm (so that they can burn the carb calories during the day which is easier than during the night, when the body is generally at rest). Others will choose to avoid carbs entirely and design there meals around larger amounts of proteins (chicken, dals, soya) and veggies instead.

While it is a fact that changing ones diet to a low-carb diet for a temporary period of time does aid in weight loss, and has also been proven to lower blood pressure for people who suffer from high blood pressure, its important to understand that this diet should be followed only for short periods of time and not attempted on a permanent basis. I for one believe that there is nutritional value to be gained from all food groups, and banishing one from your diet forever could lead not only to a deficiency of some sort, but also to a host of physical problems. Instead, its most essential to keep a sense of balance in your diet. Even if you do decide you would like to cut down on your carb intake, consider perhaps switching to the whole wheat version of certain kinds of carbs, for instance brown rice, whole wheat pasta, even multi-grain bread, all of which contain healthy doses of fiber which promote good digestion and provide the body fuel. Also, last but not least, always talk to your doctor before you decide to make any drastic changes in your daily diet. You have just one body boys and girls, so do yourself a favor and respect it.

"Soups Up"

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It’s the perfect meal when you want to go light. It’s the ideal feel-good food when you are feeling far from good. It’s the winter food which keeps you feeling warm. It’s all the nutrients and health you need fitting perfectly in a bowl.


Undoubtedly, one of the nicest benefits to adding soup to your regular diet is the fact that even though it fills you up with its yumminess, it can easily be a low-calorie; nearly fat-free meal in itself. A good example is any clear vegetable soup. Basic rules say if the soup is clear it means it doesn’t contain any cream, butter, or milk --- which means its practically water people! Instead just adding some boiled veggies to some clear vegetable stock soup can make for a super-delicious meal. So not only do you get a taste of something warm and nourishing, adding comfort to your day, you get a healthy way to lose those extra kilos :)

And here’s another reason why you should think about soup. Since soup is more or less liquid in form, you can put all kinds of wholesome goodness into the blender and add it to soup making sure its packed with all the vitamins, antioxidants, and immunity boosting foods you need to keep you fighting fit. Which is why soup is also a smart thing to eat if you are ever feeling a little under the weather. Take your pick from a wide range of ingredients to make tomato, spinach, pea, mixed veggie, broccoli, beetroot, pumpkin, cabbage, even lentil soup! If you are a carnivore who cant do without meat on your plate you could consider adding a little shredded chicken, or some shrimp into your bowl as well. So the next time you are wondering what to have for lunch, just think about all the wellness power in that little bowl of soup and drink up!

"The Truth about Exercise: Fact versus Fiction"

fitsugar.com

Exercise right - Know your facts!

Running on the treadmill is safer on the knees than road running: the truth is any form of running is going to have an impact on your knees. Experts say the best way to avoid chronic pain and keep your running injury-free is to combine it with other activities. So if you are running on the treadmill thrice a week, use the alternate days to work on the elliptical or the cycling machines, which tend to have a lower impact on the knee joints. Bottom line: watch yourself. If you find you are beginning to have a chronic pain which isn’t going away, switch to another activity.


Working out on an empty stomach will help you lose more weight: the theory that less is more in this case just doesn’t work. In order to have a good workout in which you burn enough calories, you need to have some food in your stomach to fuel the workout. Understandably, this is not for everyone and there are those who like to exercise on an empty stomach, however the idea that weight loss will be faster doing this is simply not the case. Usually, you end up feeling ravenous post work out in this case, and eat enough to make up for being on an empty stomach pre-workout. My advice? Try and get a little something to eat before you hit the gym: a granola bar, an apple or banana, even a protein shake all do great to give you a strong workout.


No sweat means nothing happened: Sweating is a sign that your body needs to cool down. It’s a way the body naturally controls its temperature. This does not mean that without sweating buckets its impossible to lose weight. In fact, some activities like walking or yoga may burn several calories without you even breaking a sweat.


Yoga can relieve all back problems: While it is true that a regular practice of yoga can strengthen the spine as well as increase flexibility, its not always advisable as a solution to all back problems In fact, in some circumstances, practicing deep backbends can lead to further pain for someone who is suffering from backaches. The best thing to do is to identify the kind of back problem one has and then ask your doctor if practicing yoga (or even modified yoga) will help to alleviate the discomfort.


Doing crunches will make you lose your belly fat: I am sorry to break your bubble boys and girls but doing just crunches alone are not enough to rid you of that unwanted flab on your tummy. Although crunches will strengthen the muscles of your abdomen, for these to show (ie to get a flat stomach) you need to combine crunches with other forms of cardiovascular and weight-training activities. This encourages weight loss for the entire body, including the core area, which in turn will look trimmer through the muscle toning achieved through crunches.

"What NOT to do when you are Dieting"

rawfoodsdietplan.files.wordpress.com

Mistake 1: Crash diets.
Dying to lose 5 kgs? So you eat cabbage soup for all your meals for a week. The result? Gas and yes, weight loss. So you can finally wear that little black dress you’ve been eyeing for months. But the bad news? When you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and gains weight more quickly – than ever before.



Mistake 2: Skipping breakfast.
Studies show that people who eat a good breakfast tend to maintain a healthy weight as compared to those who ignore this oh-so-important meal. Why? Think about it. If you eat a say 9pm, then crash at midnight, then wake up at 7, and then march straight to work on an empty stomach, what do you think happens at 1:30 that afternoon? That’s right, you feel like you could eat a horse. And unfortunately, you tend to eat and eat and eat. Coz after starving your body for almost 15 hours, its bound to go a little overboard. Its called “break” “fast” for a reason…you are literally breaking a fast, so get some fruit/cereal/eggs and feel happier and fuller longer!


Mistake 3: Snack Attack.
So you are good about your morning breakfast. And very sensible with your soup & salad lunch. And practically an angel with your grilled chicken dinners. Then why the heck is it taking soooo long to show?? Umm…it could have something to do with your mid-morning packet of chips. Or the 5pm office samosas.Hmm, could it possibly be the cake from last weeks office party? Watch those snacks boys and girls, they really do add up.


Mistake 4: Skipping the snacks!
While it may not be the wisest idea to chomp down on the chips and cake during office hours, it’s an even bigger boo-boo to do just the opposite and keep the stomach empty for several hours at a time. People who eat more small meals and snacks in the day are more likely to lose their target weight and keep it off. Snacking on high protein foods like nuts will actually help you to boost your metabolic rate, while keeping the numbers on that weighing scale down.


Mistake 5: Low-fat Overdose.
 Remember Low-Fat DOES NOT mean Low-calorie. So just because something is called low-fat does not mean that you are allowed to have 3 helpings of the stuff. In fact sometimes 3 helpings of the low-fat food can actually come with a higher calorie count than one small helping of the real thing (think gooey chocolate cake). So be careful, controlled and aware.

"Lime Zinger"

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It makes you smack your lips with its zing. Its got that burst of something something which adds just what you cant put your finger on to your chat, your mixed vegetable sabzi, those chicken kebabs, and even plain water! Calorie-free, inexpensive, easily available and filled with goodness, it’s the perfect condiment. Introducing the one and only Lime.


Here are some of the fantastic benefits from that little green guy!

Skin Saver: loaded with vitamin C, lime acts as a natural anti-aging remedy for your skin, preventing wrinkles and other signs of aging. Drinking a glass of lemon water daily also serves to refresh and rejuvenate dull and tired skin!

Tummy Trimmer: acting as a safe aid for those who are looking for weight loss, lime (again mixed with lukewarm water and honey) also works to improve the digestive process, helping to shed those extra pounds. For the best results, drink a glass first thing every morning.


Flu Fighter: Have a throat ache? Just dilute one half-lime juice with half a glass of water and gargle. The natural antiseptic power of the lemon can help to fight and improve throat infections. Drinking lime water also helps to reduce a fever, flu or cold by increasing the amount of perspiration in the body, thus ridding it of the toxins of infection.

Stomach Soother: Due to the strength of its curative powers, lime also helps to relieve many digestive ailments including constipation, heartburn, indigestion, and bloating. So go ahead and add a little to all your meals!

"Yummy in my Tummy"

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They say “you are what you eat” and guess what guys? They might just be right!

According to the people who know (am talking researchers, scientists, doctors and others who have names followed by PD, MB, PhD) certain kinds of foods actually have the ability to do more than just satisfy that midnight craving , they can actually make you…wait for it….HAPPY J

Simple ways you can fight the blues and feel on top of the world Bottom of Form

Oatmeal - containing a lot of soluble fiber that lowers blood sugar levels and keep them down, effectively reducing irritability and hunger, oatmeal gives the body a great energy boost and keeps you going through your day without missing a beat (or a deadline!).

Salmon and Tuna – omega-3 fatty acids are the magic words here – and these fish have lots of it! These are also known as the “good fats” and are used by your brains to keep those brain cells needed for those good moods healthy and of course happy!

Chocolate - finally, a reason to eat this delectable food! Chocolate contains a substance called – are you ready for a word I bet you cant pronounce on the first try? Phenylethylamine. And this fantastic, lets call it P-mine, stimulates the brain to produce serotonin, which is closely linked with mood and is a naturally occurring chemical that acts like an antidepressant in the brain. Hmmm makes you wonder whether we could ever replace boyfriends for Snicker bars??

Spinach – not just coz Popeye ate the stuff and was always in a good mood! But because it contains large amounts of magnesium and folic acid (Vitamin B) both of which are associated with mood.

Salt -as long as you don’t go crazy with it, this natural mood enhancer is good for you in decent amounts.

Bananas - Doctors, Athletes, Trainers, all swear by it! Bananas are supposed to be one of the few complete foods – and the fact that it contains magnesium means its also likely to effect the mood –so what are you waiting for? Go bananas and feel great! J

Milk – it truly does the body good! the calcium it contains can help to reduce anxiety and stress levels in the body. And the tryptophan it contains helps the body to produce the feel good serotonin! So go ahead and drink up!