Nutrition and Health Tips Blog - Fun4fitness

Nutrition and Health Tips Blog - Fun4fitness


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January 16, 20200

by funadmin

Food is one of life’s most satisfying pleasures in life. Whether it’s a party, get-together, picnics, or any kind of celebration, food plays an essential role in every occasion. However, one should never forget that the primary purpose of food is to provide fuel to our body and enable both body and mind to function effectively.

Nowadays due to our hectic schedules and busy lifestyles, unhealthy eating habits have slowly become a part of our daily life! As a result, this can decrease energy levels, increase lethargy, and result in acidity or also weight gain. But don’t worry! Here are some simple and easy-to-follow tips to follow if you are an officegoer or have a super tight schedule!

Kickstart Your Metabolism with these foods!

Within an hour of waking up kick start your metabolism with a few nuts like almonds, or walnuts. Nuts are a good source of fiber, healthy fats and proteins. A fruit or a glass of coconut water are good options. You can also have a glass of buttermilk here which acts as a good probiotic to aid in digestion by regulating the PH balance.

Never Skip Your Breakfast

Skipping breakfast makes it harder to maintain stable blood sugar levels and the effective functioning of your body and brain during your busy mornings. You can easily grab a hard-boiled egg or a toast with peanut butter to give you the needful proteins and carbs.

Don’t Let Your Body Stay Hungry

One basic trick to winning with nutrition is to prevent yourself from getting too hungry. Eating every 2 hours ensures that your brain gets a regular flow of sugar thereby avoiding fatigue, mood swings, and sluggishness. Have regular mini meals during the day such as nuts, seeds, fruit or even a glass of buttermilk.

Click here for some low-calorie mid-meal snack recipes!

Consider Switching to Green Tea

Caffeine can inhibit your mental performance throughout the day. Consider replacing it with green tea which is loaded with antioxidants that provide a variety of health benefits such as increased metabolism and improved digestive.

Remember To Keep Your Dinner Light

Many of us tend to view dinner as a comfort meal wherein we can afford to indulge since the other meals during the day have been compromises. But this is not the time to indulge but a time to be smart if you want to avoid health problems. Keep your dinner as light as possible. A smart way to eat your dinner would be veggies first, protein second and carbs last. Make sure your dinner is complete at least 2 hours before your bedtime and avoid desserts!

These are a few general healthy eating guidelines, but one size doesn’t fit all. The most important ingredient is your desire to eat right!

If you want to break free from unhealthy eating habits give us a call +91 9619940698 to book an appointment with Pooja Bhargava & get started on your health journey today!

 

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December 30, 20190

by funadmin

Don’t let the harsh winter stop you from looking your best this festive season! Keep those annoying winter-related skin issues at bay by simply adding these foods to your daily diet!

SKIN RASHES

Food to consume: Carrot Juice

If you have a history of skin problems, such as skin rashes or suffer from skin psoriasis, adding carrot juice to your daily diet will surely help improve your skin. Carrots contain vitamin C, which has healing properties and helps fight skin rashes. The beta-carotene in carrots also reduces skin inflammation, which speeds the healing process.

ACNE

Food to consume: Fresh Amla

Amla helps remove acne marks and keeps pimple problems at bay. To treat your acne-affected skin, apply freshly prepared amla juice on the affected area and leave it on for about 30 minutes. After thirty minutes up wash it off with lukewarm water. If you have sensitive skin, make sure you dilute the juice with water before you apply it onto your face. To enjoy effective results from this treatment, ensure you are consistent with this treatment.

DRYNESS

Food to consume: Beetroot

If you’re healthy from within, it reflects on the outside. Beetroot juice acts as a great blood purifier, which is key to keeping your skin glowing and healthy. Beetroots are also rich in Vitamin C which helps in clearing blemishes and evens out your skin tone while giving it a natural glow.

DULL SKIN

Food to consume: Green Tea

Green tea is an effective treatment for dull skin. It helps prevents cell degeneration and naturally improves skin texture. It can also help reduce that helps to reduce pores and get rid of blackheads and breakouts without serious side effects.

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December 10, 20190

by funadmin

Wedding buffets are a treasure trove of delicious food and exotic cuisines. But you need to remember to think with your head, and not with your stomach! Ensure your diet stays on track this wedding season by making these healthy and smart wedding dinner choices!

1) Before the Wedding

Most people tend to starve them before indulging in a heavy meal in the hope of keeping the kilos off. But starving only slows down metabolism and increases your chance of gaining weight! The best thing to do before heading out for a wedding is to snack on something healthy and light. This will help keep you feeling full until you reach the venue and prevent you from stuffing yourself with unhealthy appetizers. Also, eat a variety of fresh fruits and vegetables throughout the day and keep your meals light.

2) Go for Grilled!

While those fried wedding starters may be quite delicious and tempting, be aware of their nutritional value before you start bingeing on them!

Foods tend to absorb more fat when they are fried and even lose their nutritional value. Therefore, eating deep-fried and oily foods can obstruct smooth blood flow, lead to an increase in body weight and increase the risk of your arteries getting clogged! Grilling foods, on the other hand, helps the food retain more nutrients and absorb less fat, hence making them a healthier choice!

3) Say YES to Salads!

Salads are one of the healthiest foods available at a wedding, so why not take advantage of them?! Even if you’re not a salad person, ensure you allocate at least 1/3rd of your plate to some fresh fruits and veggies. Since the rest of the food on your plate is bound to have at least some spicy and oily food, salads will help balance acidity levels in the body and save you from that horrible heartburn.

A word of advice; dodge the chaat! While you may argue that chaat does contain raw veggies and just chutneys, the fact remains that chaat items usually have a lot of sugars and spices added into them. Also, most varieties of chaat include either potatoes or maida-based puri which have been deep-fried to give them that crunchy texture.

4) Go for BROWN!

Wheat flour is obtained by simple grinding all three parts of the wheat grain, namely the bran, the germ and the endosperm which contains a good quantity of protein. When wheat flour is further refined to separate the husk and bran, it is known as maida or all-purpose flour. This flour has lesser nutritional value than whole wheat flour as a majority of its nutrients are lost during the refining process!

Dinner rolls, tandoori rotis, romali rotis, and puris; all these yummy-looking foods are made from maida! Opt for brown bread or a small chapatti, because these foods will contain fewer calories and are not as unhealthy as the rest of the options!

5) The Day After Detox

A healthy detox is a great way to clean out your system after all that eating! So start your day off with our detox concoction!

How to prepare:

  • Prepare 1 glass of water
  • Add 1 tbsp fresh lime juice
  • Add in 1 tsp cinnamon powder
  • Mix the ingredients well
  • Consume the drink warm

Now that you know these easy and effective tips, you can enjoy the wedding season without worrying about gaining weight!

 

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November 29, 20190

by funadmin

When you are trying to lose weight, you might try to cut down on junk food, purchase running shoes and enroll yourself in a fitness program. However, you’d be surprised to know that the quality and amount of sleep you get is just as important as your diet and workout plan. The aim of this blog is to help you understand the positive effects of sleeping well and how it can help you lose weight naturally!

1) Keeps Obesity at Bay!

If your quality of sleep is consistently getting compromised, your body will start producing stress hormones known as cortisol. To preserve energy, cortisol prompts your body to store any food it receives, especially fats. Having plenty of sleep can be the difference between struggling to lose fat and reaching your weight loss goals.

2) Reduces Craving for Unhealthy Food

Choosing salad over pizza can take a lot of will power. What ends up making or breaking this resolve is the quality of your sleep. The better you sleep, the more willpower you have. People with a full night’s rest tend to prefer healthier food. However, the same group of people, when sleep-deprived can make unhealthy food choices. This is because the area of their brain that helps them make rational decisions is inhibited.

3) Helps You Stick to Your Goals

Not getting enough sleep may lead to daytime fatigue and make you less motivated to workout. If you do get yourself to exercise, you would notice that are getting tired quickly. A quick fix to this would be to get more sleep. One of the reasons why getting good sleep is linked to reducing weight is because it helps you stay motivated to stick to your fitness goals.

4) Prevents Insulin Resistance
Insulin is the hormone that is responsible for moving sugar from your bloodstream into your cells so that it can be used as energy. Lack of sleep can lead to your cells becoming insulin resistant. When this happens, sugar remains in your bloodstream which causes your body to produce more insulin. This excess of insulin can increase your hunger cravings and sends signals to your body to store more calories. Enough sleep will help prevent this from happening.

5) Burn Away Calories!

You are likely to burn anywhere between 50 to 100 calories an hour when you get a good night’s sleep. In fact, health experts are now learning that a good amount of sleep can lead to a healthy metabolism. On the contrary, lack of sleep can lead to a slower metabolism which could contribute to weight gain.

Getting proper sleep is one of the most under-appreciated factors that contribute to weight loss. Although, you must keep in mind that sleep is not a quick-fix. Like other weight-loss strategies, you must ensure that you receive quality sleep consistently. Only then will you notice the difference in your energy levels which in turn leads to making healthy decisions followed by weight loss.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/16914506

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November 29, 20190

by funadmin

Eating too much sugar can have devastating effects on your health. It is also shown to contribute to obesity, heart disease, cancer, type-2 diabetes, and tooth decay. Sugar can be found naturally in many fruits and vegetables; however, it is the added sugars in processed food that are a cause for concern.

So, how do you cut down on sugar which is ubiquitous in food products these days? Here are a few tips you can follow:

1) Avoid Sugar-Loaded Drinks

Some of the popular beverages – sodas, energy/sports drinks, fruit drinks – available today contain obscene amounts of sugar. Even the so-called healthy drinks like smoothies and fruit juices have an excessive amount of sugar content.

Alternatives you can try:

2) Avoid Desserts

Most desserts have little to no nutritional value but have high sugar content. Eating these desserts spikes your blood sugar level and makes you feel tired, hungry, and crave even more sugar.

If you have a sweet tooth and can’t go without desserts, here are a few alternatives you can try:

3) Pick Your Breakfast Wisely

Breakfast is said to be the most important meal of the day. However, many breakfast options like breakfast bars, pancakes, muffins, jams, and waffles are packed with high levels of sugar.

Here’s what you should pick instead:

  • Besan chilla
  • Multigrain idlis
  • Eggs (boiled, omelets, etc.)
  • Oatmeal
  • Avocado

4) Cut Down on Sugar-rich Sauces

While almost every household has ketchup, most people aren’t aware of the sugar content in it. For every 15-gram serving of ketchup, it contains 4 grams of sugar! Some of the other sauces that have high sugar content are sweet chili and barbecue sauces.

Alternatives you can try:

  • Sugar-free ketchup
  • Mayonnaise
  • Yellow mustard
  • Harissa paste

5) Increase Protein and Fat in Your Diet

Did you know that high sugar intake can lead to appetite and weight gain? Conversely, a diet high in protein and fat and low in added sugar reduces hunger and hence, food intake. Protein and fats in your diet help you feel fuller for a longer time. This reduces cravings and unhealthy snacking.

Some foods rich in protein and fats:

  • Meat
  • Fish
  • Eggs
  • Full-fat dairy
  • Avocados
  • Nuts

Cutting down your sugar intake can lead to many benefits and even help you lose weight. Avoiding obvious sources of sugars like desserts or soda may be easier. But always check the ingredients of the processed foods you purchase for hidden sugars.

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October 23, 20190

by funadmin

Eating habits and choices that we develop in our childhood can affect our health into adulthood and beyond.  It therefore becomes extremely important for parents to inculcate the right eating behavior in children as this will define their health when they grow up. As stated by James Baldwin, children have never been very good at listening to elders but have never failed to imitate them. So, it is very essential for parents to take charge and create the right environment to choose to make the right choices about food.

Have A Family Dinner Time

Make mealtimes pleasant by involving the entire family. Encourage your child to eat slowly. It takes the brain at least 20 minutes to register that the stomach is full. Also, never eat in a rush in front of your kids. Sit down, set aside a few minutes to nourish yourself and your child will imitate you.

Encourage Frequent Mini-Meals

Give your child frequent mini-meals during the dau, such as a mid-morning snack or pre-dinner snack. Ensure you have healthy snacks at hand. Nuts, seeds, fresh fruit, whole wheat crackers, and veggies chips are great low-calories healthy snacks for your child, as well as you!

Take them grocery shopping

Involve your kids when you go out grocery shopping. Give them the liberty to choose foods that they want but also take this time to educate them about ‘healthy’ and ‘unhealthy’ foods, how to under the labels and read the ingredients, and decide which is the right snack to consume.

Never force them to eat!

Do not force your child to eat a lot if he decides to eat less once in a while. This habit of not overeating will go a long way into adulthood. Adults who sometimes don’t realize and eat even after having a full stomach are 90% of the times the ones who always used to overeat when they were kids.

Don’t Be A Couch Potato!

As adults, many of us offer complain about constant neck pains and backaches. Well this is the result of a wrong sitting and couching posture! Teach your children about the importance of posture and sitting upright. Also, try to not slouch or slump in front of you kids because this will only lead to them mimicking you and might even stick as a habit.

Variety Is the Spice Of Life!

Include a variety of all foods into their diet; ensure their diet includes fresh vegetables and fruits of all kinds, dairy products, cereals, pulses and an occasional treat of their favourite foods.

 

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September 25, 20190

by funadmin

Bitter foods re often shunned for their unappealing taste. However, bitter foods just happen to be loaded with a variety of plant-based chemicals that can have significant health benefits when eaten regularly. Here are 5 easily available bitter foods you should add to your diet right away if you want to lose weight quickly and naturally.

Radical Radish

Rich in potassium, vitamin B6 and vitamin C, radish is one bitter food that has a ton of health benefits to offer! Regular consumption of radish can help ward off constipation problems, prevent blood sugar spikes and even help improve oral health.

Go Crazy for Karela!

This green food is packed with phytochemicals that help prevent the onset of cancer, as well as diabetes. Karela is also known to possess antibacterial properties that clean the blood, boost immunity and fight inflammation.

Cool Cucumber 

Cucumber has zero fat, making it an ideal food for people who are trying to lose weight. This green fruit is 90 percent water which helps keep your body hydrated, flushes out toxins from your system and in turn aids natural weight loss.

Coffee Time! 

Coffee may not be as bitter when you have it with milk and sugar, but plain black coffee is surely as bitter as bitter foods come! Coffee beans can act as a powerful detoxifier for the liver and colon. Drinking this beverage can help increase your attention, boost performance and burn away body fat!

Unsweetened Cocoa 

Dark bitter chocolate or cocoa is known to have heart health, as well as weight loss properties. Eating bitter chocolate can help widen blood vessels, reduce inflammation and reduce the risk of a heart attack or stroke. This type of chocolate can also help curb cravings and help you control your appetite, in turn aiding weight loss.

So stop avoiding bitter foods and make sure you add them into your diet right away to enjoy natural weight loss and a ton of amazing health benefits!

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