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Why should you avoid Processed Foods?

processed-foods
Few months back, I had an individual come to me for consultation. While, I was going through his lifestyle and diet recall, I realised that he was largely surviving on packed foods as he stayed in a hostel. On asking why is he does not eat in the hostel mess, he replied, the food which is served in the mess is not tasty and secondly, due to his work there are time constraints to keep up with the mess timings. Packed foods are easy foods- easy to make and handy too. They are delicious with lots of varieties, he added. I had a tough time counselling him that packed foods are not a good idea on a daily basis. But, finally he did get convinced and agreed on cutting down on these packed foods.

There are some people who are completely helpless and so they end up eating packed foods. But, there are also some people who incorporate the packed foods in their daily routine just because they are too lazy to cook a fresh meal. They feel why should you  waste time and energy when it is easily available and delicious. I really wonder do they really know what these foods are. Or some eat it because they find it healthy.

For instance, Masala oats, I came across many people who know that oats are good for health and so they include it in their daily routine for breakfast. They are misconceived by the advertisements which claim these foods to be super healthy enriched with multivitamins!! Also, another instance is Maggi, a snack which is loved by majority of the kids. It’s eyewash that Maggi is enriched with calcium! The fact is, it is made out of refined carbs (Maida) which is definitely a big no no!  I would suggest, moderation is a key for every little thing. So, if there is any craving for Maggi, you can add lot of veggies to it and control the portion. That makes it comparatively healthier than plain Maggi.

So why should you avoid packed foods? I shall brief you on what exactly these comfort foods/packed foods/ready to eat foods are. These are nothing but processed foods. What all items come under processed foods? It can range from biscuits to instant mix cakes, to fruit juices!  The disadvantages are:

  • Most processed foods are coloured with synthetic or additional colouring agents. Based on the idea that we “eat with our eyes”, many food manufactures choose to enhance a colour, even if the initial food is not as colourful.
  • Also, they are high on trans-fat which increases LDL cholesterol (bad cholesterol, associated with heart diseases) and lowers HDL cholesterol in the body.
  • Daily munching of processed foods promotes aging and kidney damage as they contain phosphates and genetically engineered ingredients.  
  • Also, they are high on preservatives (sodium), so hypertensive has to be really cautious.

It is very important to check the nutritional label before buying any product. Also, opt for it only during emergency and don’t make it a habit of consuming it on daily basis. Try to go for natural products which will keep you fit and healthy.

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Snacking- is it good or bad!

snacking
In today’s fast paced life, people have no time and hence compromise on their health by skipping major meals- breakfast, lunch and dinner. Sometimes they tend to skip these meals leading to long gaps which gives rise to acidity, bloating and drops your metabolic rate. And as we all know that lower the metabolism, higher is the chance of gaining weight.

So it is always said to have small frequent meals to keep your metabolism at par. Most people complaint that they don’t have time to eat frequently as they are tied up with work. According to me, there are quite a few healthy things which are handy and can be kept at your desk like almonds/walnuts/raisins/roasted chanas/roasted soya beans/fruits for munching.  Snacking can be good at times. It turns a bad habit when people start binging in the name of snacking. There are many who unconsciously also binge on unhealthy items even if they are not hungry. This could be due to liking towards certain kinds of snack food.

Binging happens while watching television or surfing the computer. People don’t realise the quantity they are binging on. Some people have the bad habit of binging when they are stressed thus having an adverse effect on their weight.  Foods which are irresistible and commonly munched are popcorns, chips, wafers, chocolates and the likes which are not healthy options and eventually affect one’s weight.

On the other hand, munching between meals can actually reduce your overall calorie intake by curbing overeating in your next meal provided the quality and quantity is taken into consideration.

To avoid binging later, snacking healthy foods in small quantities can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends or going to attend a party, try to eat something healthy at home like salads/soups/buttermilk before you leave home or office so that you tend to binge less in the party maintaining the portion size.

Even if you are snacking on healthy options, make sure you are controlling your portion size not exceeding the overall caloric intake. These days there are ample variety of wafers seeking children and adults attention! Eating such junk becomes a habit eventually not realizing the consequences later. So parents have to be well guided on ‘healthy snacking’.

 

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How to lead a Healthy Lifestyle?

Healthy Lifestyle
Living a healthy lifestyle is easy…hmm…really? I am afraid it is not. I have been asked this question an umpteen times and my answer has always remained that one should strive to change their routine or habits to maintain physical and mental health, both of which works simultaneously.

Seldom have we found people doing this. Healthy habits are not taken care of by majority of people. Considering the fast paced techno savvy lives that we all lead money is something that everybody is chasing and in the process forget to take care of themselves and their health.

To lead a healthy life one should eat healthy, exercise regularly, drink lots of water daily and reduce stress.

Here are a few healthy habits that can be practiced in our day to day life with no extra efforts irrespective of what age or gender you are.

In order to live a healthy lifestyle one should have a balance. Here is how you can get a balance in your life:

(i) Exercise for at least 45 mins five times a week

(ii) Consume 2.5 to 3  litres of water daily

(iii) Eat 6 -7 meals a day (breakfast, lunch, and dinner will remain main meals and mid- morning, mid-afternoon, mid-evening will remain small meals).

(iv)  Choose lean meats, poultry, fish, beans, eggs, nuts.

(v)   Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels  because the first listed items on the labels.

(vi)  Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.

(vii)  Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger,

(viii) Turn the TV off and get 7-8 hours of sleep everyday

(ix)  Follow a food pyramid which is –keep an eye on your portion size,

(x)   include fresh fruits and vegetables in your daily diet

Physical Wellness (For The Body)

  • Good Nutrition, Eating Right
  • Getting Physically Fit, Beneficial Exercise
  • Adequate Rest
  • Stress Management

It is said that ‘a sound mind is in a sound body’. This old adage is true and I am sure most of you will agree with me.

In order to live a mentally healthy lifestyle it is important to have control on our minds and emotions. It’s just not enough to have a positive attitude, mindful eating is equally important.

Do not let stress take over your life. Try to follow your dreams or engage in some kind of a hobby that relaxes you and relieves you of your stress. Try and avoid junk food as much as you can because that satisfies only your taste buds not your system’s hunger. Our body receives zero nutrients from it.

Emotional Wellness (For The Mind)

  • Positive Thoughts and Viewpoints
  • Positive Self-Image
  • Give and receive
  • Forgive
  • Love
  • Laugh
  • Inner calmness
  • Be outgoing

God gifted us super system it’s BODY so let’s nurture it by promising ourselves to sustain it by inculcating good habits.

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