Search Results for: nutrition

October 26, 2015 By Parwage Alam 1 Comment

Exercises for overweight and obese people

Everyone is busy in today’s life – with a packed schedules, calendars have no column for relaxation or time for doing anything good. This also translates into “No Time” for eating healthy food and for satisfying hunger we make do with all the JUNK food that is available. One of the reasons is that it is a ready to eat option. Ultimate result of eating junk food can get you one title- OBESE. With the effort and taste of 4-5 years when we reach the level of being OBESE, it is then that we realize something is going wrong with our body. We start visiting a doctor multiple times and also start searching for options that will help us to reduce our weight and get back to on track.

Losing weight is hard for anyone but, not impossible if one is willing to put in that extra effort, dedication and have patience. Exercise is the key to creating a physically, mentally, and emotionally healthier body. However, at the same time some of the moves may be too painful or nearly impossible for those carrying extra weight.

With the help of Junk food restaurants, the new generation of overweight and obese adults is a plenty. If we really want our children to have healthy future with proper fitness than childhood nutrition and exercise intervention needs to be implemented as soon as possible.

Some exercise which can be done by any OBESE person, without any harm:

WALKING– One of the best and basic workouts can be done by anyone, anywhere without spending a single penny, low-impact aerobic exercise. It may still be difficult to work for those who are morbidly obese, which is when baby steps need to be implemented with a walker, walking cane, or assistance. Slow walking burns extra calories for those carrying extra weight because they have to exert more energy than a normal-weight person.

Exercise Ball Workouts: For a person who is OBESE, it’s uncomfortable to do the exercise in front of others, so the best solution is Exercise Ball, which is really a great help to do different workouts at home. An exercise ball will help them to do the variety of strengthening, toning, stretching and balancing exercises with support. Exercise balls can be used for abdominal crunches by lying on your back, setting your ankles onto the ball, and lifting upward with your core and both arms behind your head.

You can do:

# “Bouncing On the Ball Workout” which Target: Works core, quads, glutes, and hamstrings

# “Inner-Thigh Squeeze Workout”, which Target – Target: Strengthens inner thighs and core

# “Half Squat” with the help of Exercise Ball and wall”, which target: Strengthens abs, glutes, and hamstrings

Once you get comfortable with the ball, try incorporating it into your everyday activities, such as sitting on it while you are at the computer, eating at the dinner table, or reading a book.

Aqua Aerobics:You can perform your exercise under water because while doing exercise in water, water makes you feel lighter by helping to support your body weight. It also lessens the impact on your joints. You can do swimming if you know. To get more information about this you can read my Blog “One-Stop Shop Workout – Swimming” : http://goqii.com/blog/one-stop-shop-workout-swimming/

Seated Stationary Bike: The seated or recumbent stationary bike is different than a normal upright exercise bike. It provides a backrest optimal for overweight or obese people who haven’t developed a strong enough abdominal core to hold them upright long enough. It also places less stress on your lower spine, which is a frequent problem for those with excess weight. Biking also engages different muscles than walking or running do. Alternating exercise days between biking and brisk walking will also give the body a dynamic bonus aerobic workout.

Group Exercise Classes:There are chances when you do any exercise, you will get demotivated and stop giving your effort to achieve your goals. So this is the best way to motivate yourself – Join Group Exercise classes with other people who all are having a common goal, in this way everyone will motivate each other to achieve the goal. Initially, it will be difficult to achieve your goal, but with the continuous motivation and effort you will achieve your goal.

Are you still reading, it’s time to show your effort? So let’s get up, set your goal and start working towards.

Note: Please consult your Doctor before applying the upper suggestion into your routine, as an individual’s body and medical condition vary.

September 29, 2015 By Ashwinkumar Rahate 3 Comments

Best Foods for Pregnant Women

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During pregnancy body goes through many changes which include physiological, hormonal-both physical as well as emotional changes. It is extremely important to focus on the right food intake. The requirement of Macronutrients (Protein, Carbohydrates, Fats, water) Micronutrients (vitamins and minerals)

Eggs

Eggs are one of the best foods during pregnancy. It consist essential nutrients. Pregnant woman can get good amount of protein with essential amino acids, essential fats, Vitamins like A, D and some B complex, Minerals like zinc, selenium which are required for pregnancy.

Fat Free Milk

Milk contains calcium as well as vitamin A and D. During pregnancy body requires more calcium. The requirement is almost two times more as compared to regular intake. Instead of regular milk, non fat skimmed milk will be good option.

Cereals

Whole grain cereals in the breakfast are one of the best choices during the pregnancy. Whole grain cereals are rich in complex carbohydrates as well as directory fibres. Complex carbohydrates absorbed slowly and directory fibres improve the digestion. It will help to improve the mood.

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Oatmeal

Oatmeal is one of the best sources for good amount of complex carbohydrates, folic acid and Iron as well as directory Fibres. Regular intake of Oatmeal controls the cholesterol levels, and blood pressure.

Bananas

Bananas are rich source of potassium. It is also one of the best sources for Vitamin B6, Vitamin C as well as fibre. Regular intake of Banana will help to lower the blood pressure, help to produce red blood cells, lower the stress levels and many more benefits

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A pregnant woman can improve her nutritional intake with the above mentioned foods intake as these will help in keeping the Mom and the baby healthy during pregnancy.

September 17, 2015 By SNEHA CHIKHALE Leave a Comment

10 Healthy Lunch Ideas

Lunch box….. The big question always is what do I pack today for lunch? Whether it is packing lunch for your own self or for your kid is a perennial challenge. By the time noon rolls in, it is very easy for us to head to the nearest eatery. Constant splurging of money on restaurant food which we can make at home for lesser costs and healthier too ends up as a tedious task apart from getting boring.

How can one keep their lunch tasting good day after day? How can one have mouth watering food and stick to their diet too? How can one be hero of their kids by winning their hearts with innovative and yet healthy recipes?

Here are 10 healthy lunch ideas, where health meets ease, losing weight become interesting and kids will love you for having new meals in their tiffin box everyday!!

1) Sandwiches and Wraps:

The simplest meal, one can ever make. Nutrition packed between two slices of bread, make sandwich a wholesome meal. One can make sandwich a complete meal by adding various elements to it. Veggies of your choice will give you ample of fibre and protein can be derived by adding grilled chicken or scrambled or poached egg to it. Vegetarians can opt for cottage cheese for their protein quota!

Wraps too are good option, when we are running out of time. One can make a wrap healthy by opting for healthier base like wheat base or ragi or multi grain base.

2) Salads:

When one thinks about salads and to most of us, salad is one of the most boring foods treated as side dish. But, if some dash of creativity is added to it, then a salad can be one of the most interesting and a wholesome meal!

Various experiments can be done with the salad, especially with the veggies in it. One can stick to classic salads, made of carrots, cucumber, onion, tomato. Or can go exotic by adding vegetables like broccoli, red cabbbage, zuccini, mushrooms, cherry tomotoes, baby spinach, avacado etc. One can always make it interesting by adding a zest to it with salad dressings. But, be cautious here as it can be fattening too, if mayonniese is added.

One can make it a whole meal by adding cottage cheese, grilled chicken, poached or boiled eggs to the salad.

3) South Indian meal fare:

South Indian style meal can never go out of fashion! It is one of healthy and quick meal to prepare and is favourite of every second Indian!

Stick to the classic choice of white idli, paper dosa, masala dosa, rava dosa or one can opt for healthier verisons of the dosas and Idli’s!! Instead of classic rice and urad dal combination, one can have idli or dosa made of ragi or oats. One can make it colorful by adding different veggies to it or simply can add a paste of spinach or dill leaves to the batter.

Don’t forget to have a sambar by your side, as it is your protein dose which should be taken with the main meal!

4) Soups:

Looking for something piping hot to moisten your throat? What can be the better option than the soup!! Soup is always considered as a starter. But, now this starter can also be taken as a main course, if made healthy changes to it! Classic soup can be given a wholesome twist by adding fresh vegetables to it. To get the more nutrition, one can change the trend of having clear broth and go for thicker soup instead.

But, beware of those packed soup. It is best to avoid them, as preservatives is been used and to get the thicker consistency, corn starch is generally added to the soup.

5) Parathas and Theplas:

Yet another easy, quick and healthy option we can have on our platter for lunch. One can make stuffed parathas, more full of fibre and rich in protein by adding vegetables and cottage cheese to it. Give a miss to a classic Aloo paratha this time, and make parathas more tempting and healthy by adding vegetables like carrot, peas, cauliflower, brinjal, cabbege etc.

One can combine methi or palak theplas with thick curd to make a healthy and balanced meal.

6) Try something new:

If you have some time to use little imagination, then here are few quickies for you. Most of us are aware of Quinoa by now. How about having this high on protein meal for our lunch? We can make this cereal healthy and wholesome by throwing in some vegetables to it. Same can be applied to Daliya (broken wheat) as well as for red and brown rice.

Veggies will add fibre to it and cottage cheese or chicken or egg piece or even curd aside to suffice the protein requirement of the lunch.

7) While eating out:

Not necessary it has to be packed or home cooked for us every day for lunch. There will be days, when we have a party thrown by an office colleague, or you are the one who is giving the party or sometimes, we can be in no mood to cook food for ourselves and wishing to simply eat out!!

Start your meals with some sumptuous healthy starters like grilled or tandoor chicken or fish platter, Paneer and baby corn tikka or order for a Mediterranean platter that contains hummus and pita bread.

Sizzlers could also be a good option to start your meals with. Order varieties of starters so that your stomach will be half filled with the starter and will have less place for typical Indian main course meal.

8) Some innovations with your kids tiffin box:

Let’s face it. It is a universal question for every mom who prepares a lunch box for their kids!! What new and healthy can be packed which balances taste and the nutrition. We can pack everything from sandwich to wraps to bread omlete to parartha or even muffins and pastries!

Make sure we add some quirky twist to their meals which will simply WOW them and make them finish the entire tiffin!! Apply ideas like making cartoon faces over sandwich or paratha by using eggs, olives, carrots etc. Use the not-so-favorite-vegetable of your kids in such way, that they will unknowingly or consciously make an effort to eat it.

But, also keep in mind, that their meals should consist of each major element like carbs and protein, in ample amounts.

9) Something for calorie watchers too!

“I am on diet, I can’t have tasty food”. Say bye bye to this thought and make your lunch sumptuous by adding zest to it. Give classic recipes a healthy twist by adding your own ideas.

Heard of vegetable smoothies? Go wild over your ideas by adding your fav vegetable to the mixer and blend it to a thicker juice. Don’t go for straining and you can drink your vegetables!!

One can always stick to salads, soups etc. But, you can make the boring weight loss interesting by making the meals interesting with new ideas!

10) Go Traditional:

Nothing can replace classic dal chawal thali to any continental meal!! It has everything, right from carbs (rice) to protein (dal) to Vegetables (fibre) to chapati (complex carbs). Our typical Indian thali is actually a wholesome meal. Rather than going gung-ho about eating rice, we simply can enjoy rice by watching our portions. Make sure your vegetables are tossed in least amount of oil. No extra oil goes on chapati. If we keep these things in our mind then we are sorted.

I think I have shared enough of options with you to be a hero of your family! So, go ahead and indulge in some of the most delicious yet healthy food!

September 14, 2015 By Satish Kurapaty 3 Comments

10 Healthy snacks for your road trip

How often have you remembered to carry some food with you when you step out of your home? More often than not when we are away from home we seldom think of carrying any food along with us. You could blame this on laziness or to the fact that easily available food on the go. Fast food joints have made our life so simple and comfortable that we don’t bother to carry a lunchbox or snack box if we are going away.

Ideally, it is very important that we plan our trip before leaving our house. Here are few healthy and yummy snacking options that you can choose from:-

Nuts

Nuts are packed with protein, fibre and essential fats. Handful of nuts makes a vitality-boosting snack and unlike most other options contributes a mix of valuable vitamins and minerals. The fiber content in the nuts helps us feel satiated for a longer period of time.

All nuts have different nutritional value and health benefits.

Cashew Nuts :-

Cashews contribute a good level of protein and are a useful source of minerals like iron and zinc; cashews make an excellent choice if you’re following a vegetarian diet. They are rich in the mineral magnesium, which is thought to improve recall and delay age-related memory loss.

Hazelnuts:-

If you are concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinson’s disease, Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels.

Pistachios

Pistachios are rich in vitamin B6, which is important for keeping hormones balanced and healthy, Pistachios also contain good amount of potassium. This is the only nut that contains reasonable levels of lutein and zeaxanthin-two antioxidants that play an important role in protecting the eyes.

Dried fruits

Dried fruits like Raisins, cranberries, apricots, peaches, etc. Dry fruits are anti-cancer militant. These help us in beautiful and healthy skin. Dried fruits lack fats, are rich in fibre and help in increasing iron in the body. Dry fruits are packed with needed vitamins and minerals that are essential for healthy living.

Carrots :-

Carrots have antioxidant power in reducing free radicals in the body that works as Anti cancer. Helps in reducing lung cancer and has high amount of Vitamin A that helps is better vision.

Blueberries:–

Blueberries are low in Calories, high in nutrients. It is also known as King of Antioxidant Foods. Blueberries protect cholesterol in the blood from getting damaged and lower blood pressure. Blueberries can help maintain brain function and improve memory.

Bananas:-

Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin (happy-mood brain neurotransmitter). Have Banana before workout to pack an energy punch and sustain your blood sugar. It protects against muscle cramps during workouts and nighttime leg cramps. Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells. All these benefits are due to high levels of vitamin B-6.

Sandwich :-

Make a healthy sandwich by selecting healthy whole grain bread, peanut butter, Honey and add toppings as per taste. You can also add veggies to it.

Whole grain roasted snacks:

If you are buying something from a superstore, then opt for roasted snacks made of whole grains, pulses and seeds.

Whatever you choose, always keep in mind that they must be whole foods, with good fiber content and probably also have good protein, vitamins and minerals. Avoid carrying too salty, spicy and oily snacks.

Eat healthy and enjoy your journey!