Move Little Lose More

Sedentary lifestyle, junk food, hurry to workplace and lack of exercise are predominant issues with people nowadays. In order to maintain proper health, first step should be literally to walk a little daily which is a form of exercise without making a conscious decision to exercise.

Busy schedules and continuous appointments makes people  stick to their office seats for a very long time at a stretch. But throughout the day we all get a number of opportunities to move a little if missed we end up with health issues like obesity.

Following are some of the lifestyle modification tips which help in maintaining good health, boost metabolism and helps in maintaining energy balance in spite of busy urban life style.

1. Opt for steps in the place of lifts/escalators

2. Walk or ride a cycle to nearby places instead of taking your car or two wheeler

3. During work hours, consciously get up from the seat once in 2 hours take a short walk

4. Avoid keeping water bottle on your desk. So that every hour your thirst would make you walk to the place where water is

5.  Never have lunch or dinner along with using your computer it is unhealthy as well as unhygienic. Instead move to the designated lunch or dinner area in office

6. Do household chores like mopping the floor, washing clothes etc

 

One can also try to take a stroll for 5-10 mins outside office post lunch or dinner. Though these activities look very small but go a long way in improving ones health and controlling / maintaining body weight. Remember move little lose more.

 

 

Nutrition Myths

When Weight loss slows down – Is it an indication that weight loss program is no longer effective?

During the course of a fat loss program there may a plateau phase where one does not see a drop in weight on the weighing scale. On such a program, you may be losing body fats at the same time building up your muscle mass through exercise. Since muscle weighs heavier than fat, your scale may not show any change in weight, in spite of fat loss. As muscle weighs more than fat and occupies less space, hence one may observe inch loss.
If processed food says “Cholesterol free” then does that mean it is “trouble free”?

Products marked “cholesterol free” may not contain cholesterol but may contain other types of saturated fats that can raise blood cholesterol levels more than foods containing dietary cholesterol. Moreover certain foods although low in saturated fat may still be rich in calories due to presence of large amount of unsaturated oils or sugars, leading to weight gain which in turn leads to elevated cholesterol. Care should be taken to consume these foods in moderate quantities only.

High protein foods promote health & help build muscles.

Its a common misconception that taking a lot of protein rich foods increase muscle size and aid in body building. Entire surplus protein (which is not consumed by the body) is converted to fat. So it might result in fat gain in certain parts of the body. Thus care should be taken to include low fat protein sources in the diet such as low fat milk, lean meats, chicken, fish & cereal-pulse combinations. Ask your dietician as to what is the right amount of Protein intake for you and whether you are having a balanced diet ?

Eat Well For Good Health

Maintaining good health is becoming challenging with sedentary lifestyles that most of us follow these days. Even if we try it becomes difficult to maintain the energy balance (input vs output)  leading to weight gain / obesity. Inculcating right exercise patterns and good eating habits can help us to achieve the desired goal.

 

People fail to realize ill effects of bad eating regimens and resort to crash dieting to achieve that desired “Size Zero”and end up with disorders like anorexia nervosa , bulimia nervosa etc. Our lifestyle also contributes to some of the health issues right from deficiency of vitamin D (due to low exposure to sunlight) to Diabetes.

 

Eating nutritionally balanced meals as per age, height, weight & gender can not only help us maintain a good health but prevent deficiencies also.

Few functions that nutrients provide to our body can be briefed as:

Energy is life (Energy= Carbohydrates +Proteins +Fat) :

– Food rich in these nutrients must comprise a good percentage of your diet for adequate energy supply

 Fuel for energy-Carbohydrates:

– Carbohydrates rich foods provide fuel to your body in the form of glucose
– Choosing complex carbohydrates over simple ones (refined cereals) would be a better option to add the fiber content to the diet e.g. whole grains, vegetables, fruits

Build your body:

– Proteins are macronutrients which help in body building, proper functioning , growth and provide energy
– Good dietary sources of proteins are pulses, legumes, fish, egg and lean meat

Fats are equally important:

– Fats help in absorption of fat soluble vitamins
– However trans-fat and cholesterol rich foods like red meat, deep fried foods must be avoided to maintain good health

Vital nutrients for health:

– Vitamins play an important role in major body functions like free-radical scavenging (antioxidants), help in cell regulations, tissue growth and differentiation as well.

– Fat soluble vitamins help in supporting healthy eye sight(vitamin A), maintains bone health (vitamin D), act as antioxidants (vitamin E) and help in proper blood clotting (Vitamin K).

– Good sources of fat soluble vitamins are carrots, beetroots, nuts etc.

– Water soluble vitamins help in energy metabolism, act as major components of enzyme activities, supports growth and development, protect cells and aid in formation of DNA.

– Food sources of water soluble vitamins are organ meats, citrus fruits etc.

Minerals for body functioning :
– Minerals play a vital role in maintenance of good health and helps in several bodily functions.

– Major minerals (like Phosphorus, sodium, chloride, calcium, potassium, magnesium and sulfur) help in fluid balance in body and help in proper absorption of amino acids whereas trace minerals (like iron, fluoride, zinc, copper,iodine, selenium, manganese, chromium and molybdenum)help in absorption of nutrients and help in proper oxygen flow in blood.
– Dietary Sources to name a few: Milk and dairy products (calcium), tofu, nuts, green leafy vegetables (magnesium), bananas, raisins, prunes (potassium), red meat, poultry, rice flakes, dates (iron), salt (sodium), etc.

 

A Balanced Diet should provide 50-60% of total calories from carbohydrates (preferably complex) 10–15% from Proteins and 20-30% from both visible & invisible fat (ICMR/ NIN -2011) In addition, a balanced diet should provide other non-nutrients such as dietary fiber (which help in maintenance of proper body weight and blood parameters), anti-oxidants (which help in free radical scavenging) and phytochemicals (which help in fighting against degenerative diseases) which bestow positive health benefits. Such a balanced food must be eaten well to live well with proper health.

 

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