Author

Pooja Makhija

Browsing
In layer1

COLD COMFORT

No Comments

What is it about a crisp, cold morning that makes you want to stay huddled under the covers? What is it about a chilly afternoon that makes you want to rustle up some ultra-comforting fried food and something hot to drink? What is it about a wintry night that makes you want to reach out for buttery goodness and sweet temptation?
Well, whatever it is, that moment -or two, or three -on the lips can forever lodge itself on the hips, especially during these winter months.

There are theories abound as to why weight gain seems to be such a foregone conclusion during winters. According to one school of thought, winter doesn’t increase hunger, rather it reduces thirst. You don’t drink the same amount of water as summer months, which leaves you dehydrated. That impacts your weight. Because hunger and thirst centres in the brain are set very close together, and sometimes, you may wind up eating because you feel thirsty, leading to a lot more overeating. Add to this lack of physical activity, comfort eating, and overeating during the holiday season, and suddenly you’ve got yourself a new problem. Or problems. As we already know, weight gain is not just about the aesthetics of it but adds increasing pressure on your heart and interferes with other health parameters. And in many cases, the kilos creep up, year after year without you realising it.

While your body has to work harder to maintain a normal body temperature, you can eat more. But if winter sees you stay put under the covers and reach out for something fatty, try these…

MORE PHYSICAL ACTIVITY
The cooler months is when physical activity tends to dwindle a little. Morning workouts tend to be eschewed in favour of lying in ­ there’s always tomorrow, right? Wrong. Keep up with your workouts and burn your calories. You are never too cool for (old) school.
AVOID COMFORT EATING
Magically, during winters, chocolates, pies, samosas, pakoras seem to be an extension of your arm. Dis`arm’. Put down that bit of food and disengage yourself from bingeing just because you are in the company of food.
Try and ensure that your days are long and keep you occupied so that you stay away from comfort foods. It’s very easy, when you are at home surrounded by a mountain of chocolate, to be buried under it.
HOLIDAY OVERINDULGENCE
The winter months are also party months, where festivals coincide, weddings happen and relatives and friends come down from all over the world. Suddenly, you are out almost every night. Keep a watch on the journey from the plate to the mouth. Eat before you go out and avoid too many cocktails. Stick to a glass of white wine spritzer for as long as possible.
While this all sounds very dreary, don’t forget to have fun this winter and find inventive ways of having your cake and (not) eating it too. Happy holidays!

Continue Reading
By
In Articles to munch on

IN A NUT SHELL

No Comments

Healthy, tasty, packed with nutrition, easy to carry -it’s easy to go nuts over nuts. Dry fruits are not just delicacies but are powerhouses of nutrition. Packed with proteins, essential fatty acids, antioxidants and minerals, these are little factories of good health. Since most of the water is extracted from dry fruits, their nutrients are condensed into small packages. But if you are watching your weight, dry fruits should be eaten in moderation as they are nutrient dense in sugars too, and thus calories. Limit the intake to about 20 grams total of mixed t nuts and dry fruits and avoid snacking straight from a bag. It leads to overeating.

ALMONDS

Can a high-fat food be good for you? Almonds challenge this oxymoron perfectly well. It’s rich in monounsaturated fatty acids that have a heart-protective role and are excellent for your brain and skin health. Almonds are also rich in Vitamin E, magnesium and potassium, all of which go hand in hand to maintain normal blood pressure, improve blood circulation and maintain healthy heart function. Trace minerals like copper and manganese found in almonds have added to their health quotient. Both copper and manganese are needed in very small quantities, but have an important role to play. Eat in small quantities (4-7 pieces) daily to get a whole entourage of health benefits.

WALNUTS

The outer layer of the shelled walnut -the white-ish, flaky, sometimes waxy part has a bitter flavour. But resist the urge to remove it. Research shows that 90 per cent of the antioxidants -including the phenolic acids, tannins, and flavonoids -are found in the skin.Walnuts are excellent sources of Vitamin E in a form that is unusual to find ­ gamma-tocopherol. It has a major cardio-protective role. Along with great taste and health benefits, they are sources of monounsaturated fats and Omega-3 fatty acids. Add them to salads, desserts or just pop , them daily (3-4 halves).

DATES

Incredibly delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins and minerals, required for normal human growth, wear-n-tear and overall wellbeing. Rich in fructose and dextrose, dates provide simple sugars easily and are a good way to start the day and jump-start the body’s metabolism. Enjoy 1-2 medium-sized dates daily. Over indulgence can turn the tables on you.

PISTACHIOS

Symbol of wellness, strength and robust health, pistachios are the evergreen nuts that no one can resist. Pistachios contain more protein in comparison with other nuts like almonds, cashews, hazelnuts, pecans and walnuts; the fat content being the lowest amongst them. They are rich in oleic acid, carotenes and Vitamin E. However, the salted counterparts negate the health quotient. Limit quantities to not more than 20 grams a day.

Continue Reading
By
In Articles to munch on

SWEET DILEMMA

No Comments

When it comes to Diwali bingeing, the deal is not sealed unless there’s sweets. While every one loves meetha and it’s hard to avoid it this season, there are tons of ways to have your cake and not eat it too, i.e., it is possible to have sweets, feel light, and not add too many kilos. Here’s how…

SWEET THIS…

If you have one eye on a healthy Diwali this year, keep the other one trained at picking out sweets that are, well, only sweet. The trick to having a lighter holiday season is to differentiate between desserts that have only -or mainly -sugar, and those that have sugar and fat. Stick to just sugar-based desserts to avoid a bloated post Diwali season. Dark chocolate, plain sandesh, mishti doi, rosagolla, jellies and custards are examples of sugar-only desserts.

…NOT THIS

Watch out for desserts that have both sugar and fats, though. For example, gulab jamuns are first fried then preserved in sugary syrup. Any sweet that has a high ghee oil fat or butter content is best avoided. This includes cakes, pastries, mousses, mithais soaked in ghee, malai, khoa, pure butter, heavy mawas, concentrates from milk and foods with condensed milk. You get the picture, right?

THE SUGAR-FREE TRAP

To me, sugar-free mithai is a bit like that 1000-laddi stack that never went off! You get excited opening the box, but when it doesn’t work, it can be quite deflating. Sugar-free versions of sweets, likewise, replaces the sugar with double -or at least copious amounts of -fat to maintain the taste factor, and in doing so, they make you gain weight instead of helping you shed it.

Diwali is about spreading love.

And what better way to spread a bit of love than making some thing yourself? Experiment a little to add new twists this season for a healthier you.

BIG DADDY OF HOLIDAY SEASON

If you think that the party is pretty much over, you may have noticed that I have not yet mentioned the Big Daddy of the holiday season ­ dry fruits. The minute your dry fruits, they become more nutrient dense, and by implication, are healthier options to traditional sweets. Mithais and desserts made of dry fruits like dates and dried figs are yummy alternatives. Try date rolls (dry fruit wrapped in dates), dates stuffed with apricots as well dry fruit chikkis, dry fruit puddings and other similar options.

So many low-fat dry fruit desserts can be made at home. There’s nothing difficult about caramelising sugar and adding finely chopped dry fruit and making chikki out of it. You can even make chikki balls or date-and-nut purees. Mishti doi is often made at home and so are homemade kheer, phirnis and halwas, where you can control the oil and ghee portions. You can also experiment with easy-to-make online recipes of frozen fruit jellies and popsicles. The list is unlimited…

Continue Reading
By
In Articles to munch on

RETAINING WATER? DRINK MORE, BLOAT LESS

No Comments
Ever wondered why you feel bloated and puffy, as though you have gained inches overnight? Do you find that your rings are suddenly too tight on your fingers? Or that just gently pressing your skin leaves dents? And even your shoes don’t seem to fit? These could be symptoms of oedema or water retention.
Most of us retain water, but within normal parameters. Women are more prone to water retention because it is a symptom of Premenstrual Syndrome (PMS).However, water retention could also be a symptom of kidney disease or heart, liver or thyroid malfunction. So, if you feel you have bloated too much, get yourself checked.
HOW TO DEAL WITH EXCESS WATER RETENTION

DRINK MORE TO LOSE MORE. To significantly reduce the amount of water being retained by your body ­ drink more water. It’s a bit of a contradiction. Here’s what happens… the more water you drink, the more your body will flush out. This is one of the most effective ways to combat water retention. Ten or 12 glasses a day ought to do the trick.

EAT SMART. Diets low in sodium (avoid table salt, pickle, papad, cheese, butter or processed food), and high in potassium (bananas, peaches, plums, musk melons, raisins) help maintain correct electrolyte balance within the body, preventing puffiness. Diuretic fruits (cranberries, vitamin C-rich oranges, limes and other citrus fruits) along with diuretic vegetables (cucumber, lettuce, celery, tomatoes, cabbage, carrots and peppers) help maintain the correct osmolarity within your cells, preventing them from retaining excess water. Some studies show that vita min B6 tablets (pyridoxine) and primrose oil capsules have the same benefits.

CUT BACK TO LOSE MORE. Additionally, avoiding alcohol and caffeinated beverages, anti-in flammatory drugs and oral contraceptives also help reduce water retention in the body.

GET OUT, GET MOVING. Exercise works wonders. Also, avoid standing for long periods, don’t wear tight clothes and keep your legs raised as and when you can to avoid discomfort.

Continue Reading
By
In Articles to munch on

BENEFITS OF SUPER SEEDS

No Comments

 

HEMP SEEDS Advantages: A complete protein like egg, hemp seeds are an excellent source of easily-digestible proteins. They contain the essential fatty acids (Omega-6 and Omega-3) with GLA (Gamma-linoleic acid) that helps build anti-inflammatory hormones; they prevent conditions like arthritis, asthma and fibromyalagia.

Add them to your diet: They look like sesame seeds but have a nutty flavour like sunflower seeds. Add them to salads or breakfast cereals, soups, pesto sauce (instead of cashew nuts) and post-workout smoothies for faster muscle recovery.

CHIA SEEDS Advantages: Excellent source of Omega-3 fatty acids, fibre and minerals like calcium, manganese and phosphorus (all necessary for healthy bones and teeth), chia seeds are a healthy addition to your diet. They lower insulin resistance (main cause of PCOD among women) and help fight diabetes, high blood pressure and cardiac problems.

Add them to your diet: Chia seeds don’t have any particular taste. Add them to your breakfast your breakfast porridge or even plain milk. Sprinkle them (whole or ground) on salads or risottos, maketos, make them into a pudding with fruits, or make chia seed jam.

PUMPKIN SEEDS Advantages: Diversity in antioxidant content makes pumpkin seeds a good anti-ageing property. They contain Vitamin E in different forms, and thus benefit the skin. They ward off cancer, heart attacks, diabetes and have anti-fungal, anti-viral and anti-microbial benefits. A handful of pumpkin seeds, three to four times a week, is a must.

Add them to your diet: Roasted pumpkin seeds make for a tasty snack when flavoured with paprika or just lime and pepper. Do note they are high in calories too (100 gm = 560 calories), so limit your consumption. You can make granola bars out of them or add them to baked products, like muffins.

FLAX SEEDS Advantages: Rich source of dietary fibre, Omega-3 fatty acids and antioxidants, flaxseeds help adjust your good (HDL) and bad (LDL) cholesterol ratios and thus protect your heart, promote fertility, relieve constipation, improve immunity and avert production of cancerous cells.

Add them to your diet: Most nutri tionists suggest that ground flaxseeds are better than whole because the former are easier to digest. However, remember, these seeds when ground and exposed to air, oxidise easily, turn rancid and lose their nutrition profile. So, grind small quantities, store in an air-tight container and consume them soon. Add them as a topping to yogurt, oatmeal, desserts and shakes.

SUNFLOWER SEEDS Advantages: An excellent source of Vitamin E, sunflower seeds neutralise free radicals and prevent asthma, osteoarthritis and rheumatoid arthritis.High in magnesium, they treat blood pressure, headaches and migraines along with promoting healthy teeth and bones.

Add them to your diet: Because of their high fat content sunflower seeds be come rancid quickly. It is best to store them in the refrigerator. Add them to salads and scrambled eggs or sprinkle on hot or cold breakfast cereals.

SESAME SEEDS Advantages: Sesame seeds possess nutritive, preventive and curative proper ties. Their copper content helps provide relief from rheumatoid arthritis. Magnesium improves cardiovascular health and lung function while calcium prevents osteoporosis, migraine and PMS.

Add them to your diet: Tahini, made out of sesame seeds, is a favourite Arabic paste added to dips like hummus and moutabel. Sauté sesame seeds with vegetables or chicken, garlic, ginger and soy sauce or add them to breads, muffins or theplas and dhok theplas and dhoklas to increase their nutritional value.

Continue Reading
By
In Articles to munch on

HAVE A SKIN-TASTIC FUTURE

No Comments

Genetics and lifestyle habits play a significant role in skin health, but even if you have not been blessed with good genes, certain foods can help you fight problems like acne and wrinkles. Adequate hydration and an antioxidant-rich diet go a long way to ensure healthy skin. Among the other eliminatory organs in the body, skin plays a vital role because of its sweat pores. When the waste byproducts and toxins in our bodies are not excreted totally through the kidney ­ mostly due to lack of hydration, the skin bears the brunt of it. Adequate water and other hydrating liquids is one of the key secrets to healthy skin. Coconut water, buttermilk, fruit and vegetable juices, milkshakes, smoothies and soups all count as hydrating fluids. Tea, coffee, aerated beverages and alcohol do not. Well-hydrated skin is inherently protected from wrinkles, pigmentation, flaking, peeling and dryness.

FOODS FOR BETTER SKIN

To ensure your daily dose of epidermal enhancing vitamins, have a tall glass of freshly-prepared vegetable juice. Include carrots (rich in vitamin A), tomatoes (rich in lycopene and vitamin C), avocados (contains essential fatty acids (EFA) and vitamin E), parsley or spinach (chlorophyll, vitamin B12, folic acid) and or any other vegetable available to you in your refrigerator on any given day ­ they all come with great nutritional benefits. This glassful of nature’s bounty ensures your daily needs of vitamins and antioxidants from the plate, which is better than any pill or supplements. Did you know that Omega-3 fatty acid is the best anti-aging food known to man? To procure this in its most natural form, consume fatty fish like salmon, mackerel or tuna. Other foods rich in Omega-3 fatty acid are almonds, soya, olive oil and rice bran oil. Flaxseeds and flaxseed oil are excellent sources too. They are also rich in phytoestrogens, which have a synergistic effect along with Omega-3, to give you youthful skin.

Green tea is another skin-friendly food; it is rich in flavonoids, which help protect the skin against acne, pigmentation or wrinkles.

Probiotic curds is very important for healthy skin, as it improves your immune system and kills bacteria that cause acne and other skin problems like psorasis.

Collagen is an essential component of the skin, which increases and enhances its elasticity. As the collagen levels reduce (occurs due to exposure to the suns UV rays), skin loses its elasticity and shows signs of aging. Natural vitamins and minerals are collagen’s best friend. Egg whites are a strong source of zinc, an essential vitamin that keeps skin firm and youthful. Pomegranates are loaded with nutrients, including polyphenols, a very potent antioxidant that boosts collagen.

Your skin is a barometer of how well or how poorly you are feeding your body.

THINGS TO AVOID

Sugar: Excess sugar intake throws the insulin levels off balance, which can lead to inflammation both inside the body and on your face. Cut back on sugar-laden desserts, breakfast cereals, snack bars, sodas and other goodies. You’ll see a marked improvement in your long-term skin health.

Deep-fried foods: Fried foods have compounds called `advanced glycation end products’ very aptly termed AGES that are linked to oxidative damage, and result in inflammation that can make your skin look ruddy, dull and wrinkled.

Excess salt: Most fried foods create a double whammy of trouble, as they are also high in sodium, which causes water retention. It’s most noticeable in the under-eye areas, as the skin there is very thin, and it doesn’t take much to cause a swelling.

The last key ingredients to the perfect skin are exercise and adequate sleep. Get your heart rate up and break into a sweat for that healthy glow, and don’t forget to sleep on time.

 

Continue Reading
By
In layer1

THE A-Z OF TETRA PAKS FOR PROTEINS DIET

No Comments

Did you know that boiling and re-boiling milk on a high flame for an extended period of time affects its nutritional content, particularly the proteins and B group (B1, B2, B12) of vitamins? These vitamins evaporate as heat increases. A lot of people are unaware of the fact that consumption of fresh milk is always advisable, and just one boil is enough to retain the nutrients of milk. A recent survey conducted by Research Pacific India reveals that 60 per cent mothers are unaware about the nutrition loss in milk due to boiling. Even after the first boil, they continue boiling it for about seven minutes. If you’re buying milk from the milkman, the ideal way to consume it is to heat it at 100 degrees Celsius for less than 8 to 10 minutes.
Another great solution is to opt for tetra paks. With rampant adulteration and microbial contamination of milk causing varied health risks, the use of aseptic packaging is a boon for the white revolution. Using either UHT (ultra high temperatures) or HTST (high temperature short time), the milk is heated on a prescribed high temperature for only a few seconds and then cooled down and immediate ly aseptically packed in tetra paks. This not only prevents entry of any microbes but also helps retain the nutritional strength of the packaged product. Once you open the tetra pak, refrigerate it and consume the milk within two to five days.Apart from being environmentally friendly, aseptic packaging increases the shelf life of the product, eases its transportation and also prevents adulteration of any sort.There are many myths surrounding tetra paks. We bust a few elementary ones:

MYTH #1

Tetra pak milk and dairy products have added preservatives: The use of high heat (75 degrees Celsius for 15-20 sec or 138 degrees Celsius for 23 seconds) helps remove all micro-organisms from the milk including bacterial spores. This process, followed by packaging, is conducted in a sterile con dition. The packing technique further helps prevent spoilage of the milk. All this together aids preservation and hence no additional preservatives are added.

MYTH #2

Tetra pak products are not nutritious: Heating on a high temperature for a very short time prevents the loss of most nutrients ­ something that occurs in the conventional method of boiling. Many homemakers repeatedly boil milk for long durations to ensure that all microbes are de stroyed but in doing so, there is in turn a loss of all wa ter-soluble vitamins. This is the reason why aseptically packaged milk and milk products have better nutritive val ue than other forms of bottled milk.

MYTH #3

Tetra pak milk needs boiling: Boiling of tetra pak milk is an unnecessary step that causes loss of many B complex vi tamins plus leads to wastage of time and resources. The aseptic packaging involves transferring the UHT treated milk into pre-sterilised packages in a sterile environment, thus there is no risk of contamination and therefore no need to boil the milk before use. You can have it directly or warm it slightly to have it as a hot beverage.

MYTH #4

Tetra pak is not suitable for children: With hygienic packaging of unparalleled quality, tetra pak milk is extremely safe for a child’s growth and development. Easy usability, convenient portability, and better nutrient strength ­ all these factors make it a preferred choice for kids.
The Food Safety Standards Authority of India (FSSAI) has confirmed that 70 per cent of the milk available in the country is adulterated with detergent, glucose and skim milk powder. Hence, though we consume milk for its protein and calcium which may be retained post boiling too, tetra pak is an ideal option for packaged milk as it eliminates the chances of adulteration due to its absolutely hygienic process ing and packaging methods.

 

Continue Reading
By
In layer3

THE BATTLE OF THE BURN

No Comments

 

It’s 3 am. Sharp pains have suddenly awakened you. Last night’s memories of a fab dinner with friends now clash uncomfortably with the real time sensations of a full-fledged nuclear war in your stomach.
Indigestion is more common than you think. Symptoms include acidity, nausea, bloating, belching, burning sensations in the stomach or the upper abdomen, abdominal pain, gas and even vomiting.
Sometimes confused with heartburn, indigestion could be attributed to a number of causes from medical conditions (ulcers, irritable bowel syndrome, stomach infections and more) to medication (aspirin, painkillers, antibiotics, oral contraceptives). Lifestyle habits (eating too fast, eating in huge quantities, eating food that’s high in fat or eating under stress) are also culprits. Additionally, if you consume too much alcohol, smoke too much or are stressed or fatigued, you are more prone to indigestion than others. Here’s what you should -and shouldn’t -eat to help you ease the digestive process.

Stomach this Fibre: Foods high in fibre are wonderful for your digestive system. But there’s no need to scarf down unappetising or strange foods. You need to up your intake of wholewheat bread, brown rice, oats and beans, fruits and vegetables.

Water: Water is a key lubricant for your digestive system. It facilitates the easy movement of waste, softening your stools in the process, helping prevent constipation. It also helps your body break down the food you have eaten.
Drink 8-10 glasses a day.

Drinks: Caffeine-rich drinks such as colas, teas, coffees and other fizzy drinks worsen indigestion as they increase the level of acidity in your body. Fizzy beverages also lead to bloating. For relief, ditch the above for herbal teas, milk or just plain water.

Probiotics: Probiotics are `good’ bacteria, which are natural ly found in the gut, and have been associated with host of health benefits, including aiding digestion.
Food companies have started producing probiotic milk, drinks, dahi and even ice-creams.
NOT THIS Spices: In India, it is as hard to let go of spicy foods as it is to limit your intake of tea and coffee. Spices have been known to trigger stomach ache and heartburn, so if you find yourself in pain or discomfort regularly, try and limit your consumption of heavy, spicy meals. And if you can avoid spices completely, nothing like it!

Fat: Your body finds it harder to digest fatty food items like burgers, French fries and samosas. And this is why they cause you a great deal of discomfort. The more you cut back on difficult-to-digest fried and greasy foods, the more your stomach will thank you for it. Bumping up your intake of skimmed milk and low-fat foods will spare you both the pain and the weight gain.
While this is a general list, it’s always best to keep track of the foods that work or don’t work for you. Try and keep a diary of the food you eat for a week or two to figure out what’s behind that episode of nausea or gas. You may even realise that you are lactose intolerant, and that dairy was the culprit after all.
And lastly, please do take time out for yourself to relax your mind, and ease your stress. Indigestion is aggravated by anxiety and it’s important to free your mind to free your body.

Continue Reading
By
In Articles to munch on

POOJA MAKHIJA : GET YOUR BEAUTY FIX WITH KIWIFRUIT

No Comments

 

 

 

 

 

 

 

 

 

Get your new-age beauty fix with Zespri’s SunGold Kiwifruit. Ten years in the making and now in India, this fruit has abundant beauty benefits that will leave you feeling beautiful both inside and out. A delicious snack and an exotic addition to your dishes, this fruit is an integral part of a healthy diet as well as your skin care and beauty regime.
Says nutritionist Pooja Makhija, “The Zespri SunGold Kiwifruit is great for skin and hair, and infuses vigour and vitality in the day. The fruit works wonders for people of any age trying to lose weight and adapt to a fitter lifestyle. Kiwifruit has three times the vitamin C of an orange and having just one everyday can fulfill 100% of your daily vitamin C needs. So, brush away the sluggishness and add that natural flush to your face by having a kiwifruit today.“

When compared to other fruits, the cost of 1kg imported apples is `200 to 250, which makes it roughly five apples at `40 to 50 each. On the other hand, the cost of Zespri SunGold Kiwifruit is `33 to 35 per piece, making this nutritional powerhouse value for money.

A kiwi fruit has an abundance of vitamin E, which helps build collagen that improves skin elasticity and firmness. The high vitamin E content prevents inflammatory damage from sun exposure It is a natural beauty enhancer since it is packed with antioxidants, which help prevent wrinkles, fine lines and dullness. It also slows down the ageing process and is a natural fix for pigmentation Rich in vitamin C, one of the most effective nutrients to help grow and strengthen hair, the fruit also helps maintain the integrity of nails by strengthening our skin, connective tissue, bones, and blood vessel walls The Glycaemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. A SunGold Kiwifruit has one of the lowest GI levels at 38 and is low in calories, making it an ideal choice for weight loss diets and healthy living. It is available at all major retailers and online stores.

Continue Reading
By
In layer3

THE PAINLESS GUIDE TO NOT GAINING WEIGHT

No Comments

Traditionally, men’s fitness has always been associated with getting bigger and not smaller.From the days of Rocky Balboa and John McClane to Vin Diesel and John Statham, big beefy guys defeated the bad guys and got the girls. The notion of fitness with getting thinner -and not beefier -is a relatively newer phenomenon for men, who, like women, are putting on more weight because of a sedentary lifestyle.

While it’s important to spend more time in the gym, getting off the couch may not be the only way to banish your inner, and outer potato. Paying attention to nutrition becomes crucial to losing weight and keeping it off. While the schools of thought on weight loss are as diverse as the people who graduate from them, I’ve broken them down into Hard and Smart. The difference is replacing the old idea that you need to kill yourself to achieve anything in life (Hard) with the belief that you can have your cake, and eat it too (Smart).

Hard: Eat less, weigh less Smart: Eat to lose

If you’ve been drastically cutting calories when you want to lose weight, here’s why you shouldn’t. Cutting too many calories puts you body into starvation mode. When your body is in this mode, it can’t metabolise, or burn fat (because fat burning occurs only when your body is adequately nour ished). If your body can’t burn fat, it starts to burn the next best thing: muscle. The more muscle you lose, the more your fat cells start to increase: the lost muscle is replaced by fat. And the more fat cells you have, the greater your body’s tendency to store more fat when you get back to eating `normally’. Fat burning is at its optimum when your body is adequately nourished with a balanced and healthy diet. So many of my clients have to eat more than they ever did (healthier stuff like fruits, veggies, egg whites), and that too at frequent intervals.

Hard: No snacking Smart: Eating every 2 hours

Eating between meals was said to be the culprit behind weight gain, with the implication that you needed to eat only during your main meals (breakfast, lunch and dinner) to lose weight. However, studies have disproved this belief.You need to get away from the age-old habit of packing your day’s nutrients into three-four meals, and instead, spread them out in the form of smaller, more frequent meals.

Digestion itself is a calorie burning activity ­ just like walking, running or jumping. By eating smaller meals through the day, you allow your body to burn calories through the digestive process. Eating every two hours (not more or less), I find, is the best way to take advantage of this phenomenon.

Hard: Sweat more, eat more Smart: Sweat less, eat smart

So many of my clients come in with the idea that they can eat whatever they want, so long as they are working out. It’s such a hard way to lose weight. It’s really just about the math. If you eat a 1,000 calorie burg er, you will need to jog for approximate ly two hours to burn it off. Would n’t an easier option be to choose a less calorific version of the same dish? Restaurants all over the country can make low-fat versions of your fave foods. Eat smart. Spend less time in the gym. Exercise can only complement, and never replace food as a way to lose weight.

Hard: Fixed workouts Smart: Get moving to get losing

You don’t necessarily have to workout at a set time and at a set place to get your weight loss going. Increase your level of daily activity. Walk up the stairs instead of taking the elevator or escalator. Include more activities like hiking or cycling when you vacation. Walk over to your colleague’s desk instead of emailing them. Your body will take note of the cumulative increase in activity and will reward you by losing the weight. You’d be surprised at how effective, and motivating, this is.

Hard: No junk food… ever Smart: Everyone’s invited

Your life is made up of all sorts of buddies: the nerd, the shopaholic, the one you can call at 4 am to bail you out of jail or the one who has seen you through drunken binges and toxic relationships. You’ve got to use the same logic with food. Food exists in all kinds of shapes, sizes and forms. Some you need to be acquaintances with, some you can be good friends with, and some you can be best friends with. But the good news is, you can be friends with all kinds of food.

Best friends (What you can eat daily): Rice, roti, bread, upma, kurmura, dalia, cornflakes, popcorn, noodles, poha, bhel, spaghetti, whole wheat pasta, vegetables, chicken, fish, turkey, dal, grapes, mangoes, bananas, paneer, skimmed milk, curd, egg white, quinoa, khus khus, sweet potato, rava, sooji, bajra, jowar.
Good friends (Once or twice a week): Cheese, fried food, pizza, prawns, cake, ice-cream, samosa, batata vada, pakoda, fried wantons, jalebi.
Acquaintances (Once a month): Lard, bacon, beef, mutton, pork, shellfish, smoothies, fruit juice, aerated beverages.
Continue Reading
By