10 July 2016

Portion Control-What the heck is that and how the heck it should be done ?


portion-size
Portion control !
If you ask me what is the full form of DIET  ? I would say it is - Did I Eat That !!!!

That soft cake with a chocolate frosting,that Pizza with all your favorite toppings,those new flavors of vanish-super-fast-in-the mouth ice creams ,that lip smacking chicken biryani,that non stop finger licking paneer curry ,that 70 MMmmmmm dosa,those deep fried samosa filled with green peas and potato stuffing etc etc etc...Man!! How the heck am I suppose to have just a portion of it ????...A.K.A,In a more formal language or medical or health terms -"Portion Control" .

Well, when I was little I ate entire portion of the plate,if not more (Ohh come on peeps,I mean whateva food served in it ) ..No one taught me to control my portions! When I grew up ,still I felt it was unfair to eat just a portion of food (I hate partiality you know - United we stand..err eat!).Infact ,I had no idea there is something called portion control , I believed in ,"Life is too short ,just enjoy to the fullest-without any ifs and buts."



However, gradually,my body was so (filled with) jealous of my philosophy that it started to camouflage like a balloon at times -sometimes inflated,then deflated,then inflated and inflated and inflated a tad more, that it started throwing signals in the form of many physical discomforts and torturing my wardrobe to hoard clothes of different sizes day by day.



 But I must say,I didn't gain weight just because of non-stop eating - to be frank I eat normal (my mom would say - like a bird (ok EXCEPT anything that is sweet),there were lots of health issues that contributed to weight gain.So,my doc is taking caring of my health issues but he recommended I must take care of my lifestyle as well -you know the usual we hear everywhere-eat right,drink more (I mean water),exercise your butt off ,at least don't be a couch potato .


Diet plays a vital role in our overall well being .And portion control plays a vital role if we wanna lose weight aptly and to keep it off.

Portion control ,the name explains for itself - Nevertheless,portion control works by controlling the amount or portion size of food consumed in a day ,which has a right balance of essential nutrients and calorie ,thereby reducing overall calorie intake without compromising health,reducing weight and keeping it off .

In short,Portion control = Calorie control = Weight control !

We are fortunate enough to live in an information era ,where we can self-educate with convincing evidence how to measure the right amount of food to eat in a day,plan our daily menu accordingly and stay within our calorie requirement range ..Rest,our weighing scale,mirrors,selfies,medical reports will gradually speak for itself ;)..."Positively!"


I recently came across portion control reference guide online and also in a few health magazines ,that made sense and was quite helpful.So,I thought of sharing with you all as well. This reference will guide you how much different kinds of food items ,we should consume in a day aptly:

portion-control-guide

I also came across this new plate method of portion size that was quite informative as well.It also made sense.They say ,always serve in a small plate which will give the impression that the plate is full and your are having sufficient food.


Did you know - A 8-9 inch plate can hold up to 800 calorie foods ,10 inch plates = 1000 calories,11 inch = 1600 calories,12 inch = 1900 calories approx .Imagine if you fill that plate ,how many calories will go in and what will be the after effect?

That's why now there is also a portion plate method that makes sure that we eat the apt food with apt calories only.Here is my plate planner :

portion-plate-guide


Other Points to remember :
  • Drink lots of water for sure.It will keep the hunger off,flush out toxins from the body and you may eat less.
  • According to a research,choose plates that have a color contrast to the food you are eating as a main course.
  • Don't eat any food while watching TV especially packet size products like chips,snacks etc.Study shows that one tends to eat more because of the distraction.
  • While eating out -Order an appetizer as your main course or share an entree or take half to go (parcel it baby) and stop eating when you are full,sip water before and in between to do so.

Need more motivation to control portion/calorie/weight -well,just eat in front of the mirror "NAKED".

With lots of love (without any portion control here),








P.S.:REFERENCE :Webmd.com,Prevention.com,MayoClinic.com,Precisionnutrition.com


26 June 2016

How to speed up metabolism and 55 food items to boost our metabolism


metabolism

Don't you feel envy (at least little) of those people who can eat like a horse or a pig or any wild animal and still,I repeat "STILL", don't gain an ounce of weight and you or let's say ME,gain weight just at the mere sight of any food item . Hai re kismat (Meena Kumari ishtyle)/Oh my !! ...And it may not only give you a small dose of anxiety/panic attack/depression but also may ironically inspire you to just eat whatsoever,after all,you are gonna gain weight anyways...Deep sighhh !! (My story !...but I wanna change!)

minion
And I need only a fast metabolism !

Do you know what makes those people with wild-eating-yet-no-weight-gain habits ,go lucky and people like the latter,unlucky - "Apt METABOLISM!!!"....Those lucky ones are blessed with fast metabolism and (bad news) the unlucky ones are cursed with slow metabolism.

So,if you are a weight watcher (not the popular weight losing program) or health conscious,you know how important it is to have the apt metabolism-VERY IMPORTANT !!

If you are not or are curious to know,you will be scratching your head - Now,what is this metabolism ?

My dear friend,simply put,metabolism is a complex biochemical process in our body that converts the food we consume, into energy, that is then used to carry out the over all functions in side the body to keep it active and alive . However, some people inherit faster metabolism than others because an optimum level of metabolism also depends upon some factors that are beyond our control for example - Genetic ,gender,age ,health issues ,physical activity,hormones etc .

metabolism-joke

For example,men have more metabolism than women .Similarly as we age ,mostly after 40,it is not that easy to lose weight as it was, when we were 20.The more active a person is,better his/her metabolism will be .Hormonal imbalance or any health issues can have a bad impact on our metabolism if we don't seek the right medical care at the right time.

Better the metabolism,better the body has the capacity or energy to burn calories faster ,lose weight ,help us to stay in shape ,be healthy and happy .

metabolism-joke


So,in short metabolism is an inbuilt personal trainer that is continuously, utilizing all the energy in side our body to keep on burning calories and shedding fat .

Even though not all are blessed with good metabolism in their DNA, good news is that,there are ways to improve and increase the metabolism so that our body works harder,24 hrs a day aptly ,providing us the energy,stamina and strength to drop weight and lead a healthy life forever.

So,now you will be wondering,how to boost or speed up our metabolism ? Here is the list that will guide you to have a fast metabolism :

How to boost metabolism
1. Never skip a breakfast – Eat a high fiber,nutrient filled breakfast on time.
2. Drink coffee or tea -A cup of brewed tea can rev up the metabolism by 12% ~ Japanese Study.
3.Increase your fiber intake ,at least 25 gm ,which can help to get rid of fat from the body.
4.Include protein in your diet- Research shows that protein can rev up post meal calorie burn by almost 35%.
5. Take foods rich in Vitamin D and Omega .
6.Eat iron-rich foods especially women,who lose iron through menstruation or are anemic .
7.Consume dairy product like milk,yogurt (low fat and organic )to overcome any calcium deficiency especially in elderly or people suffering from bone problems
8.Green Tea or Oolong tea has metabolism friendly caffeine and catechins ;Drinking 2-4 cups can slash 17% calories
9.Eat spicy foods often (in moderation).
10.Don't try to reduce the calorie intake drastically to reduce weight ,instead eat small, in intervals ,like 6-7 meals a day.
11.Drink water,colder the better,like 8 or more glasses of water and stay hydrated always; German researchers found out that drinking 6 cups of cold water a day can raise metabolism as body works more to warm the water to the body temperature.
12.Eat organic foods;Research shows that pesticides in non-organic foods can lead to weight gain and can even slow down the metabolism even if one loses weight.
13.Do high intensity aerobic exercise ;it revs up metabolism post workout.
14.Do strength training and build muscles, as calories burn constantly even after workout.
15.Laugh when you can,stay stress free and sleep well .
16.Keep your home/office in cool temperature (when possible);A research showed that people who slept in climate-controlled-cold rooms had increase in brown fat ,
which works like muscle,burns calorie constantly.
17.Use coconut oil for cooking as they contain medium chain fats that can increase metabolism.
18.Eat nutritious diets ,have physical check ups done annually ,do meditation/yoga,stay happy whatsoever.

Not to mention,nutrition is the key to a good metabolism and that is something we must never under estimate .Even if you are blessed with an amazing gene of speedy metabolism and you think it is fine to eat whatever you want ,eventually your calorie intake will cause uncontrollable weight gain and your body will not be healthy inside out.So,it is very important to make sure that you eat right .

So,here is the list of foods that boost metabolism .We don't have to just restrict our diet to this list but if we mix and match these food items and make it a part of our daily menu and create new dishes or give a new twist to any old dishes ,we will enjoy the food as well speed up the metabolism in our body .


Vegetables
Fruits
Others
Artichoke Apples Almond
Asparagus Berries Cocoa
Avocado Grapefruit Coconut Oil
Broccoli Oranges Coffee
Beans Pears Cottage cheese
Brussel Sprout Pineapples Cinnamon
Carrot Water Melon Curry
Cabbage

Egg
Cayenne Peppers

Flax seeds
Chilli peppers

Fish – Salmons/Sardines etc
Cucumber

Herbs – Oregano,Parsley,dill,mint etc


Lime/Lemon

Lean proteins – Lean beef/chicken/any meat
Mushrooms

Low fat Yogurt
Ginger

Oatmeal
Garlic

Peanut Butter
Jalapenos

Spices – Mustard ,Turmeric,Pepper etc
Spinach

Soy Milk
Sweet Potato

Tea/Green Tea
Seaweed

Vinegar
Soy Bean

Water/Iced water
Tamarind

Walnut
Tomatoes

Whole grains


So,if we keep all the above mentioned points in mind,make some smart lifestyle changes and incorporate them into our day to day life , we will kinda infuse the right metabolism in our DNA (not literally,but you know what I mean right)...Let's try I say ! ..Let's kick start our metabolism,drop pounds - keep it off,look better and most importantly,stay healthy always  .

"The secret of change is to focus all your energy,not on fighting the old ,but on building the new ." ~ Socrates

Hail metabolism !







P.S.-REFERENCE - Health.com,Mayoclinic.com,Webmd.com,prevention.com

You might also add these negative calorie food items in your daily menu for losing weight and staying healthy -Read it here

19 June 2016

List of negative calorie foods - Lose weight fast and healthy !


Mr.Calorie-"Will U marry me ?"....Lady replies -"No way "!!

 Medicalnewstoday.com defines "Calories as a unit of energy. In nutritional language,calories refer to energy consumption through eating and drinking and energy usage through physical activity ."

Our body requires the right amount of calories to survive .Without energy , our metabolism will lag, our immune system would suffer,our cells would perish,our hearts,lungs,brain would stop functioning and we will be dead.

If we consume right amount of calories ,our body will be healthy and flourishing .If it is less or more than required, then it will create complicated health conditions one by one and the billion dollar pharmaceutical industry will be the only one who will be quite thankful to us but "we",we will be totally screwed in and out .



So,the question arises,what is the apt amount of calories one is supposed to consume ?

The apt amount of calorie consumption will depend on several factors like individual's general health,sex,height,weight,shape,physical activity etc.

According to US health standards,an average man requires 2700 calories per day and an average woman would require 2,200 cals.

However, NHS (National Health service ),UK recommends 2500 and 2000 cals respectively.

And the FAO (Food and agriculture Organization) suggests that ,the average adult should consume no less than 1,800 calories per day.



The main types of calories are derived from: Carbohydrates, Fats and proteins .When we consume foods (carbs,fats,proteins),they get converted in the body into heat energy.

Depending upon carbs,fats and proteins ,they can be further classified as high calorie,low calorie,empty calorie AND negative calorie foods ...

High calorie foods are like fast foods or foods loaded with sugar,fats etc ,low calorie are the foods with moderation like low fat yogurt,cheese etc,empty calorie are foods that adds up calories but empty up/provide no nutrients ..


 It (calorie) is simple yet complicated and so is misused ,abused or unused properly .

Not to mention, calorie is a dreaded word when it comes to weight loss . Ignorance can be anti-bliss here.Everyone wants to look slim,trim and in shape and calorie is kinda considered to be akin to fat promoting stuffs to our body .Some may assume,lesser the calorie intake,more easily one can lose weight and they may think and wish, the calorie never existed at all or may somehow disappear into thin air .

Concentrating on the big picture of losing weight super fast ,we may knowingly or unknowingly opt for wrong types of calories or may even take inadequate calories which may hamper our health in the long run.

So,in such cases,negative calorie foods plays the vital role and should be the "go-to" calorie foods for losing or maintaining weight in a healthy way.



Now,negative calorie foods or also popularly known as zero calorie foods, doesn't imply that they have no calories or less than 0 calories.In fact,negative calorie foods are those foods that requires more energy to be digested in the body ,in which case, more calories are burned than what they actually possess.So,it is kind of giving all the vital nutrients to the body yet burning calories side by side.That's what we call the "Smart choice" of foods with a negative calorie effect in the body.

So, basically, negative calorie foods are whole unprocessed foods - low in calorie,rich in fiber,proteins,high in water contents that possess thermogenic properties meaning ,producing heat in the body when consumed,that boosts the metabolism ,aids in enzyme production and thereby burning more calories and aiding in losing weight effectively. They are basically plant based - vegetables and fruits ,grains ,legumes and spices (with exceptions though).

SO,imagine a diet plan, that will not only make you look beautiful outside, but also from inside . So,here are the negative calorie food items that you can include in your diet plan for losing weight efficiently ,effectively without compromising your health in and out.

Negative calorie food list – Eat these friendly calorie foods to lose weight fast and healthy !!



Fruits
Vegetables
Herbs &Spices
Drinks
Apples
Asparagus
Anise
Water
Apricots
Aubergine/Eggplant/Brinjal
Black Pepper
Plain Tea
Blueberries
Artichokes
Cayenne
Plain Coffee
Blackberries
Beet Roots
Cardamom
Natural Lemonade with no sugar
Cranberries
Broccoli
Cinnamon

Cantaloupes
Brussels Sprout
Cumin

Clementines
Cabbage
Cloves

Cherries
Cauliflower
Coriander

Grapefruits
Carrots
Dill

Grapes
Celery
Dry red chilli

Guava
Cucumbers
Fennel

Honey Dew
Corn
Flax seeds

Lime/Lemon
Chicory
Mustard seeds

Mango
Chard
Turmeric

Oranges
Chilli Peppers


Peach
Fennel


Pears
Garlic


Plums
Ginger


Pomegranates
Garden Cress


Papaya
Green Beans


Pineapple
Horseradish


Raspberries
Lettuce


Rhubarb
Leek


Strawberries
Kale


Tangerine
Mushroom


Watermelon
Onion



Okra



Peas



Peppers



Pumpkins



Parsley



Radish



Spinach



Squash



Tomato



Turnip



Watercress



Zucchini



According to brainyweightloss.com,the health benefits other than weight loss are :
  • Boosts metabolism,immune system and energy .
  • Suppresses appetite and hunger pangs.
  • Gentle diuretic ,helps in eliminating excess water from the body .
  • Stabilizes blood sugar and cholesterol.
  • Cleans liver,the fat burning organ.
  • Anti inflammatory effect .
  • Lowers stress,anxiety,depression and improves mental focus and clarity.
  • Sound sleep.
  • Clears complexion,promotes shiny hair and strong nails
  • Good overall health.
To lose weight aptly ,you must eat atleast 2-3 pounds of combination of these foods daily and make sure that they are organic,fresh and raw as much as possible and try not to mix with any empty calorie food and spoil the purpose.

Let your imagination go wild here,be creative and mix and match the foods together and voila,you will be surprised that you can lose weight fast eating the right food which is also quite tasty and who knows may be without any strenuous exercises day and night or enrolling in expensive gyms ,you may still lose weight with less effort and pain happily.

So,if you are dieting,DON'T STARVE YOURSELF instead go for these foods with negative calories and fat burning effects in a healthy,vibrant way and if you are not dieting ,you can as well opt for these foods as a part of a balanced diet for taking care of and maintaining an optimum health forever ,getting rid of any diseases (prevention is better than any cure!)  ,there by reducing any hospital visits or frustrating bills and never forgetting that "Health is indeed wealth !"

So,what are you waiting for,give it a shot,you will not lose anything except weight and gain more than you can imagine.Atleast ,your body will be happy and grateful to you !

As B.K.S Iyengar said," Your body is your temple.Keep it pure or clean for the soul to reside in."

Good luck and good health to you !








References : DoctorOz.com ,Chewfo.com,BrainyWeightLoss.com,Livestrong.com..Thank You !