Tag

burn calories

Browsing
In Articles to munch on

BABY LOVE

No Comments

You’ve been married for a few years and you feel it’s time to get pregnant.

You’d like to increase your chances of fertility. What should you do?

FOR STARTERS, EAT RIGHT

 

 

 

 

 

 

 

 

 

The National Infertility Association in the US recently stated that almost 30 per cent, or nearly one-third, of infertility cases are due to `weight extremes’, i.e., where the woman is either excessively overweight or underweight. This matters because even a five per cent reduction in weight can improve chances of having a baby. That’s what the study revealed. And, at the other end of the spectrum, women with a BMI (Body Mass Index) of less than 18.5 could have problems with ovulation or menstrual cycles, and by extension, conception.

In other words, there is a definite correlation between nutrition and fertility.

Can you eat your way into pregnancy?

In short, `yes’ (all other indicators being normal), but the answer is also two-fold.

First, a sensible diet -and here, I stress on sensible -will reduce your weight if you are overweight. Protein, fats, carbs, vitamins and minerals must be represented in their recommended quantities for you to nourish your body and lose weight at the same time. Fad and crash diets will starve your body of crucial nutrients that are needed for conception.Please note that, like breathing or digestion, conception is also a bodily function that needs adequate nourishment.

Second, it’s not just eating right, it’s also about eating smart. There are foods that boost ovulation. Iron-rich diets -foods like beans, eggs, dals, whole grains, spinach -reduce the chances of ovulatory infertility. And while folic acid doesn’t boost fertility, it is vital for the prevention of neural tube defects.

Note: The neural tube is what ultimately develops into the baby’s spine and brain 3-4 weeks into the pregnancy  a time when most women may not even be aware that they are carrying a baby.

Additionally, a group of Harvard researchers has created the `fertility diet’, designed to boost fertility, bringing about a 66 per cent reduction in risk of ovulatory infertility for those who suffered from it, and an additional 27 per cent reduction in the possibility of infertility from other causes. Key elements of the diet include…z Less bad fats, like trans fats, and more good fats like menstruated fats (olive oil and avocados) z More vegetable protein, like dals, and lesser animal protein (chicken, mutton, pork etc) z More fibre z Multivitamins z More vegetarian sources of iron as opposed to non-veg sources.

MEN, WATCH YOUR DIET

And it’s not just the women. Men need to keep a watch on their diets too. Aspiring fathers also need to maintain their weight and eat right because male obesity impacts testosterone and other hormone levels. In addition, low sperm count and low motility are conditions that are more common in overweight and obese men.

There’s nothing strange or different about eating for fertility. Watch what you eat, watch your weight and watch yourself as you create a new life and with it, induct yourself into one of the world’s biggest societies: parenthood.

Continue Reading
By
In Articles to munch on

EXAM DIET

No Comments

At this time of the year, what’s colder than the nip in the air is usually that chill running up and down your spine: whether a student or a parent, ’tis not the season to be jolly. Because it’s exam time.

When it comes to February-March, nutrition rules are flung out of the window. Comfort food replaces regular meals and overindulgence replaces common sense. The need for emotional eating is understandable as is the natural gravitation towards fattening and sugary meals. They provide students with a warm hug when they need it the most. But it’s also harmful.

Remember, exam nutrition is not about counting calories. Poor nutrition is detrimental to one’s ability to concentrate, retain and perform well under pressure. So, nutrition during exam time is simply about harnessing the best of what food can offer so that the body functions at its optimum level.

NIX THE JUNK

Avoid giving your child too much comfort food; try to ration it out. Rich, heavy foods are harder to digest and divert blood from the brain, which is needed the most by the digestive system during this time. Your brain needs blood because it brings oxygen with it, vital for its efficient functioning. That’s one of the reasons why students retain far more information early in the morning compared to later in the day. Because there’s very little to distract blood from going to the nervous system.

PUSH FOR PROTEIN

Protein works beautifully in helping the brain both retain information and recall it. Give your child good lean protein like dal, eggs, fish, chicken and quinoa, to help him or her get the best out of their prep.

CAFFEINE

While it seems like a knight in shining armour, the lesser the dependence on caffeine, the better it is for your child. Most parents don’t know how many milligrams of caffeine is safe to be given to a child, and that in itself is tricky to estimate because it differs from person to person. Forget children, sometimes caffeine levels are hard to estimate even for adults. An overdose of caffeine induces side-effects like loose motions, palpitations, and sometimes, even more serious ones like respiratory distress, vomiting and convulsions. Too much caffeine could also be counterintuitive to the exam process as it could bring about an inability to focus and concentrate. Common caffeine sources include energy drinks, black teas, coffees and caffeine tablets.

WATER

Adequate hydration is crucial for the proper functioning of the body, including the brain, and dehydration could bring with it headaches and tiredness. At least 8-10 glasses or 2 litres of water is recommended every day.

SLEEP

While this has nothing to do with nutrition, if you don’t sleep, your brain doesn’t work well. When you sleep is when your brain organises everything you have taught it, so that when you are awake, it functions almost like a jukebox. The fewer hours you sleep, the lesser time your brain gets to organise its short-term and long-term memory.

In short, pass the nutrition test, and you’re off to a flying start.

Continue Reading
By
In Articles to munch on

Say `Yes’ to `No’…

No Comments

Whether it’s weddings, family functions or just dinner with friends, food is often tied to a host of social obligations. It’s difficult to say no when someone offers food. They may feel bad, insulted, if it’s a wedding… The goal of eating is to feel better, not guilty, afterwards. If you eat under pressure, you will not enjoy your food nor stick to your health goals. How does one tackle such situations?
We’ve devised some tactics to confront these tricky situations.

PREPARE

Tank up on soup and salad before going out. You’ll feel full and won’t end up overeating, and you can stick to a few small portions of the healthy options. Also, if the diet doesn’t come to you, bring the diet to your friends. Take salads and other low-cal dishes to the next party and put them on the table next to the creamy dips and fried food. That way you can still eat healthy for most of the evening and your host will appreciate the effort you have made. Everybody wins.

APPRECIATE

When someone wants you to eat food they have prepared, what they really want is for you to appreciate the effort they have made. You could say things like, “You have really outdone yourself this time, the place, table and food look fabulous! “ or “You are such a wonderful hostess! I am having a great time! “ Also, compliment the food early, and often. The more you compliment the dishes, the more people will think that you have eaten a lot  even when you haven’t (*wink*).

POSTPONE

This is an especially good tactic for dessert. Postpone eating rich desserts by saying that you are full now so you will eat it in a bit when you can really enjoy it. Chances are your host will not ask you the second time around, as he or she will be preoccupied with other guests. But if they insist, you can ask if you can take the dessert home with you. Whether you eat it at home or not is your little secret.

ASK

Tell your host beforehand that you are on a healthy eating programme, and that you might not be able to eat much at their house. It’s always better to enlist the support of your family or friends when you are trying to lose weight. Tell them you would appreciate their help. They will be much more obliging to help you along your weight loss journey.

Continue Reading
By
In Articles to munch on

LET IT GO

No Comments

“I have been to every dietician under the sun but nothing works. I’m sure you are very good… but I have no hope. “

My new client and I had clearly got off to a good start.

Cases like Tanya’s are not unfamiliar to me. She had lost almost all the weight she needed to, and only the last 6 kilos were left now. But due to her slowing metabolism, and the fact that she had already lost a considerable amount, she was finding the last mile the hardest to cross. Based on her blood tests and eating habits, I charted out a meal plan and told her to come back in four weeks.

But when she came back, she hadn’t lost a single gram.

I frowned a frown I usually reserve for those clients who have spent their weekends undoing the week’s hard work. I had no doubt that Tanya followed everything I outlined to the T. So why hadn’t she lost weight?
And then, she started to speak…

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“I weigh myself first thing in the morning, before a bath, after a bath, before lunch, after lunch, before exercise, after exercise. And my weight has not budged. I’ve hired an expensive personal trainer to complement my diet. I’m so stressed out by this that I can’t sleep. What more can I do?“ When someone weighs herself seven times a day, the person isn’t losing weight to look good or to feel better  he or she is obsessed with the idea of losing weight. Tanya has an obsession with weight loss. For her, food equals calories. For her, weight loss was not a way to get to her goal but it was the goal itself. So whenever she ate, her attitude was not “I am fuelling my body and this tastes so good“, it was, “I am eating calories and I need to work this off at the gym“.

I spent almost half an hour talking to her because I had to understand why anyone would weigh themselves seven times a day. I told her that she had to enjoy the same food, without thinking about the calories. And just to prove to her that it was the attitude and not the diet, I asked her to follow the same plan with a happier, positive frame of mind. I told her to go out and have fun. And she was not allowed to weigh herself at all.

Two weeks later, the same plan gave her fantastic results. In just 15 days, she lost the 2 kilos she had been struggling to lose for months.

Same meal plan, two sets of attitudes.

JUST LET IT GO

” Obsession is as un healthy as a crash diet. “

 

Tanya’s story illustrates the point I have been trying to make  this is the only body you have. Learn to love and appreciate it. Don’t sweat over the little things and stop obsessing over every single calorie. The results will come. For some, they come faster. For some, they take a little time. But there is no way that eating healthy will not make you reach your weight loss goals. Remember that.

Continue Reading
By
In Articles to munch on

Get wired, not tired

No Comments

As you flop on your couch, lie down and stare at the ceiling, you wonder why you are so exhausted. It was not the day that had been longer or more eventful than usual  so what’s making you feel so tired?

Summers are one of the biggest causes for energy depletion. The obvious solution, of course, is to drink a lot of fluids: 10-12 glasses a day is not just preferred, it’s mandatory. Mix it up as well. Top up with chaas, nimboo paani, and the like to have a productive day. But that’s not why I’m writing this column. My point is that what and how you eat could also be the reason of your fatigue.

 

 

 

 

 

 

 

The best way to explain the relationship between energy levels and nutrition would be to understand it in terms of your blood sugar levels. Your blood sugar level needs to be stable through the day for you to feel energetic. Certain foods help keep it stable while others spike it (making you super energetic in the short term) and then send it crashing down (making you feel so tired at the end of the day, that it’s hard for you to even lift your finger), not to mention the temper flares.

Sugary and High GI foods, like cakes, chocolate, sweets, sugary drinks, cocktails, white flour etc., spike your blood sugar. Opt for the following slow-release sugars and eating habits to feel better.

 

1. FRUIT

You’d be surprised at how beautifully fruit helps you feel energised and active. About three medium-sized seasonal fruits a day -each eaten at different times and at least two hours apart -is a great and fairly unobtrusive way to snack with benefits.

2. FRESH VEGETABLES

Whether you make a salad or a freshly cooked bhaji, eat them as a main dish or include them as a sneaky side show, invite more fresh vegetables in your life. In addition to managing your sugar levels, they overflow with vital vitamins and minerals, which are good for you. During peak summer, I prefer my veggies raw, sans he extra masalas and garlic-ginger paste  chop them finely, add some healthy sprouts, chat masala and fresh coriander chutney. Chilled yogurt and rice can be happy adjuncts to make a complete meal.

3. VEGETABLE JUICES

Even unsweetened fruit juices are high in sugar. Vegetable juices work brilliantly to keep your body functioning well. Blend three different raw vegetables in a mixie. Add half the pulp back to the juice, top up with water, and season to taste. Drink daily.

4. GOOD QUALITY PROTEIN

Egg whites and lean protein are key to beating fatigue. Red meats have a lot of saturated fats and the body takes more effort and time to digest it, ultimately making you feel sluggish.

5. BREAK UP YOUR MEALS

Eating every two hours works brilliantly to manage your sugar levels, giving you a moderated supply of energy throughout the day. All you have to do is break up your three square meals into smaller meals; it’s really that easy.

Continue Reading
By
In Healthy Recipes

OMELETTE WITH MUSHROOMS

No Comments

Ingredients:

  • 2 egg whites,
  • 5-6 mushrooms thinly sliced,
  • 2 flakes garlic,
  • 1/2 onion finely chopped,
  • 1/2 tsp mixed herbs,
  • salt and pepper to taste.

Method:

Heat 1/2 tsp oil in a pan.

Add garlic and onion and saute well, then add sliced mushrooms, mixed herbs and salt and saute till done.

Beat the egg whites till soft peaks are formed add salt to taste.

In a frying pan heat the remaining oil add the egg whites when it sets a little put the mushroom mixture in the centre and keep on slow flame till done.

When ready fold the omelet into half and serve.

Continue Reading
By
In Healthy Recipes

EGG WHITE SALAD WITH BELL PEPPERS

No Comments

Ingredients:

  • 4 egg whites cut into cubes,
  • 1/4 each of red and yellow bell peppers,
  • 1 stalk of celery finely chopped,
  • few pieces of broccoli
  • 1 chopped carrot
  • handful of boiled rajma
  • handful of boiled corn
  • 1 tbsp dijon mustard paste,
  • jalapenos to taste,
  • salt and pepper to taste.

Method:

In a bowl add all the ingredients together and toss the salad till well coated.

This can be eaten hot or cold.

Continue Reading
By
In layer3

TOMATO EGG DROP SOUP

No Comments

Ingredients:

  • 2 cups chopped tomatoes,
  • 1/2 cup chopped onions,
  • 1/2 tomato ketchup,
  • 2 tsp coriander leaves,
  • 2 tsp soya sauce,
  • 3 egg whites,
  • 1/4 tsp pepper,
  • 1 tsp oil,
  • 2 tbsp corn flour,
  • 1/4 tsp chilly powder,
  • salt to taste,
  • 3 cups water or vegetable stock

 

Method:

Heat oil and add chopped onions and saute for 2 minutes in a soup pan.

Add tomato ketchup and cook for a while.

Add chopped tomatoes and cook for 3-4 minutes.

Add water or vegetable stock and bring to a boil, add soya sauce, salt and pepper. Dissolve corn flour and add to the soup, boil until thick.

Beat egg whites till fluffy and add to the soup. Add coriander and serve.

Continue Reading
By
In Healthy Recipes

BOILED EGGS IN MUSHROOM SAUCE

No Comments

Ingredients:

  • 4 boiled eggs,
  • 100-150 gm mushrooms,
  • 11/2 tbsp maida, 11/2 cup of skimmed milk,
  • salt, pepper and mustard to taste,
  • a few drops of lemon juice,
  • 2 tbsp chopped parsley or coriander,
  • 2 green chillies-deseeded and chopped.

Method:

Cut the eggs into two halves and discard the yolks.

Place in a baking dish sprinkle some salt and pepper. Heat 1 tsp of olive oil in a pan and add chopped mushrooms, stir for 1-2 mins till soft.

Sprinkle the maida on the mushrooms and saute till light brown.

Lower heat and add milk.

Boil till milk thickens add salt, pepper, mustard powder, few drops of lemon juice and parsley or coriander leaves.

Add green chilies.

Pour the sauce over the eggs sprinkle breadcrumbs on top and bake for 7-10 mins.

Continue Reading
By
In layer1

EGGY MIX ON TOAST

No Comments

Ingredients:

  • 6 boiled egg whites,
  • 4 bread slices,
  • 2 cups skimmed milk,
  • 3 tbsp wheat flour,
  • 1 diced capsicum,
  • 1 small onion,
  • 2 green chilies,
  • Salt and pepper to taste.

Method:

Grate the egg whites. Mix milk and flour in pan and keep to boil. Add all the ingredients. Now apply this mixture generously on bread slices. Grill it in the oven till crispy. Cut and serve.

Continue Reading
By