How often should you eat?

In our race to be the biggest loser, most of us go after different diets. The trusted and age-old three-meals-a-day concept works for some, while others swear by the new-age eight-meals-a-day. Most of us have been brought up on the notion that having untimely in-between meal snacks, is one of the major causes of weight gain.

Of late, however, a number of trainers, nutritionists and dieticians have come up with the 'six-to-eight-meals-a-day' plan. And many Bollywood actors and actresses claim that following such diets have made them the biggest losers. They believe that in-between snacks help them stay slim and this regular intake also boosts metabolism. However, there are health gurus and trainers who believe that eating too many meals may just work against you and increase your weight. Read on to find out what the experts have to say...

Eat six to eight meals a day
Eat to burn! This can be one of the easiest and most reliable ways to ensure fat loss. Digestion itself is a calorie-burning activity. For every calorie you ingest, your body uses some to burn what you are eating. The question is, how do you make this wonderful feature of your body work for you?

This is the essential principle behind the practice of frequent eating where eating at shorter intervals (six to eight meals a day or more!) enables your body to use more calories to aid digestion. When you constantly provide fuel to your body, it means you are also tickling your body to work. Keep working, keep burning. This is called the thermogenic effect of food and it is not only an incredibly smart way of losing weight, it also helps you increase your BMR (Basal Metabolic Rate).

I like to call this the Internal Workout — because by continually making it work for digestion, you're giving your body a workout. And while you may not be able to see the furious digestive activity going on in your body at any point in time, trust me, your body is working way harder than if you eat at longer intervals (three-to-four meals a day).
- says Pooja Makhija, Consulting Nutritionist and Clinical Dietitian

More meals means less stored fat

Eating six to eight meals a day rather than three, is better because it boosts metabolism, controls blood sugar levels and helps in weight management. Consuming three meals increases the likelihood that one will start an exercise regime with a low blood sugar level. For instance, if we eat lunch around noon, generally our second meal of the day, we would not have much energy for an optimal, calorie-burning workout in the evening.


On the other hand, if we follow a six-meal-a-day plan and have a small meal around noon and another meal around 3 pm, our blood sugar level would be more stable, providing us with more energy for our workout.

Cortisol, a hormone, breaks down body fat. However, if we eat a large, high-calorie meal, cortisol is produced in large quantities, but transports the fat from under the skin to deep within the abdominal cavity. This increases the risk of chronic diseases including abdominal obesity, heart disease and diabetes. Incorporating a six-meal-a-day plan into one's routine decreases the magnitude of cortisol production.


Eating within 30 minutes of every exercise session enables our muscles to maximally replenish the glucose we used during the workout. Consuming another meal two hours after the post-workout meal further enhances post-exercise recovery and replenishment.


Eating every three-to-four hours can ward off hunger and prevent binges that lead to weight gain. It also maintains metabolism and can help regulate proper digestion to prevent gastrointestinal discomfort.

Never skip your breakfast

In spite of health experts going blue in the face trying to get people to understand the importance of having breakfast, there are thousands who skip the first (and most crucial) meal of the day citing a motley of reasons. Dietician Dr Sunita Dube says that having a hearty breakfast helps control excess hunger throughout the day. "Since we technically fast overnight while sleeping, forgoing breakfast adds to this fasting period and may disrupt blood sugar balance and insulin output. Skipping breakfast also triggers bad eating habits during the day, as cravings ensue and quick-fix fast foods are often eaten. Having breakfast boosts metabolism and increases your energy levels throughout the day. When you miss it, your energy is reduced and physical activity levels decline," reckons Dr Dube.

An ideal, healthy breakfast A healthy breakfast provides 25 per cent of the total energy and nutrients required by the body. "Ideally, your first meal of the day should comprise a perfect combination of carbohydrates, protein and fibre. Make sure you include fruits, whole grains, berries and and good fats. Opt for light and soft idlis with sambhar, plain dosas with green chutney, milk with cornflakes or wheatflakes, vegetable poha or upma with a milkshake and sprouts. Also, include high fibre fruits like apples, papayas, muskmelons, oranges or watermelons," says dietician and sports nutritionist, Deepshikha Agarwal.


What to avoid in the morning l Processed, deep fried or oily food, preserved meat, left over or junk food, cakes, pastries, and only juices are a no-no. l Avoid refined foods like white rice and white bread. Instead opt for whole wheat bread and cereals. Stay away from deep fried pakodas, puris, samosas, doughnuts, cookies, potato chips, candy bars and sodas. l Food items like vada pav, bhajias, wafers, pizzas and French fries are loaded with fat, salt and calories and have very little fibre — keep them at an arm's length.

Disadvantages of skipping breakfast Experts say that skipping breakfast may put you on the fast track to weight gain, heart disease, osteoporosis, irritability or mood swings, menstrual irregularity, low energy levels, low memory and hormonal stress. "A study shows that people who skipped breakfast developed higher bad LDL cholesterol levels, and were less sensitive to insulin than people who ate breakfast every day," says Dr Dube. And for those who skip breakfast in a bid to lose weight, you ought to read this. "People who miss breakfast tend to feel fatigued early on in the day and have low concentration levels, affecting their efficiency. Skipping breakfast also decreases metabolic rate making weight loss difficult. Research proves that people who skip breakfast tend to be heavier than people who eat a healthy breakfast. So, if you're looking forward to losing weight, have a nutritious breakfast to get a healthy start to the day," suggests Dr Agarwal.

Importance of a healthy breakfast in children and teens The amount of food that a child needs varies according to height, built, gender, and activity levels. "Most kids will usually eat the amount of food that's right for them, however, it is up to the parents to ensure that their children have the right foods available to choose from. Eating a meal should be both a healthy and an enjoyable occasion — a fact that many parents overlook when planning a meal for growing children. Good eating habits start from home so be a good role model. 

How often should you eat?

In our race to be the biggest loser, most of us go after different diets. The trusted and age-old three-meals-a-day concept works for some, while others swear by the new-age eight-meals-a-day. Most of us have been brought up on the notion that having untimely in-between meal snacks, is one of the major causes of weight gain.

Of late, however, a number of trainers, nutritionists and dieticians have come up with the 'six-to-eight-meals-a-day' plan. And many Bollywood actors and actresses claim that following such diets have made them the biggest losers. They believe that in-between snacks help them stay slim and this regular intake also boosts metabolism. However, there are health gurus and trainers who believe that eating too many meals may just work against you and increase your weight. Read on to find out what the experts have to say...


Eat six to eight meals a day:
Eat to burn! This can be one of the easiest and most reliable ways to ensure fat loss. Digestion itself is a calorie-burning activity. For every calorie you ingest, your body uses some to burn what you are eating. The question is, how do you make this wonderful feature of your body work for you?

This is the essential principle behind the practice of frequent eating where eating at shorter intervals (six to eight meals a day or more!) enables your body to use more calories to aid digestion. When you constantly provide fuel to your body, it means you are also tickling your body to work. Keep working, keep burning. This is called the thermogenic effect of food and it is not only an incredibly smart way of losing weight, it also helps you increase your BMR (Basal Metabolic Rate).

I like to call this the Internal Workout — because by continually making it work for digestion, you're giving your body a workout. And while you may not be able to see the furious digestive activity going on in your body at any point in time, trust me, your body is working way harder than if you eat at longer intervals (three-to-four meals a day).
- says Pooja Makhija, Consulting Nutritionist and Clinical Dietitian


More meals means less stored fat:

Eating six to eight meals a day rather than three, is better because it boosts metabolism, controls blood sugar levels and helps in weight management. Consuming three meals increases the likelihood that one will start an exercise regime with a low blood sugar level. For instance, if we eat lunch around noon, generally our second meal of the day, we would not have much energy for an optimal, calorie-burning workout in the evening.


On the other hand, if we follow a six-meal-a-day plan and have a small meal around noon and another meal around 3 pm, our blood sugar level would be more stable, providing us with more energy for our workout.

Cortisol, a hormone, breaks down body fat. However, if we eat a large, high-calorie meal, cortisol is produced in large quantities, but transports the fat from under the skin to deep within the abdominal cavity. This increases the risk of chronic diseases including abdominal obesity, heart disease and diabetes. Incorporating a six-meal-a-day plan into one's routine decreases the magnitude of cortisol production.


Eating within 30 minutes of every exercise session enables our muscles to maximally replenish the glucose we used during the workout. Consuming another meal two hours after the post-workout meal further enhances post-exercise recovery and replenishment.

Boost nutrition intake with salads

Easy-to-prepare summer salads can help you feel cool in the soaring temperatures, suggest chefs, who recommend nutritious and light preparations to beat the heat.

Two chefs share recipes of summer salads.

"You can put vegetables or meat of your choice (in your salad). A well-constituted salad has Vitamin C, Vitamin K and Vitamin A. All the nutrients help to increase your immunity and fight diseases," executive sous chef Danish Ashraf at Renaissance Mumbai Convention Centre Hotel, said.


He suggests something as light as a Mixed Leaf Salad.

"Wash and clean lettuce and basil and then put them in cold water for five minutes. Drain out the water and reserve them in a bowl. Then take clean cherry tomatoes and cut them in half. Apple also needs to be sliced," he said.

For this salad's dressing, Ashraf advised to whisk olive oil, mustard and honey together. "Then add salt and crushed black pepper, and adjust seasoning according to taste," he added.

In the end, combine lettuce, cherry tomatoes and apple in a basin, and then add dressing and toss gently. "Add toasted walnut to it and serve cold," he added.

Chef Dinesh Kapri, executive assistant manager at Park Plaza in Gurgaon, shares an interesting way to use raw papaya in a salad preparation.

For this, you need grated raw papaya, thinly sliced tomato, finely sliced cow pea or lobhia, crushed green chillies, crushed roasted peanuts, sugar, tamarind pulp, chilli powder, soy sauce, lemon juice, chopped coriander and salt to taste.

"Toss all ingredients together and make sure you do it at least an hour before serving chilled. This way you can enjoy all the flavours," said Kapri. 

A-Z of superfoods for weight loss

Take inspiration from this list of nutritious and delicious superfree foods and watch the pounds drop off without sacrificing on taste.

According to the British Nutrition Foundation, eating fruits and vegetables, which are low in energy density (i.e they provide fewer calories per gram) has been shown not to just help lose weight but also to keep it off long term.

This means you can eat as much of them as you fancy without having to weigh, count or measure them. Dr Jacquie Lavin, Head of Nutrition and Research at a slimming centre, reveals, "By filling one third of your plate with 'Superfree' foods (most fruit and vegetables) and making them your first choice between meals, you'll satisfy your appetite without feeling guilty and naturally limit your energy intake without counting a single calorie. It's a great way to enjoy a really healthy diet while making your weight loss easy."

Ais for apple, which contains slow-acting sugars to keep you fuller longer. Bis for blueberries, rich in healthy compounds, said to help prevent obesity. Cis for carrots. Natural sugars make them sweet. Cook whole before chopping. Dis for damsons that belong to the plum family and lower blood cholesterol levels. Eis for eggplant or aubergines, they contain dietary fibre, helping digestion. Fis for figs, which are high in cholesterol-lowering pectin and a source of calcium. Gis for grapes, said to do wonders for high blood pressure and cholesterol. His for Hubbard squash, great for healthy skin and good immunity. Iis for iceberg lettuce — its high water content makes it low in

energy density. Jis for jalapeno peppers. Nutritious and spicy, they give zing to recipes. Kis for kiwi. Virtually fat-free and even richer in Vitamin C than oranges. Lis for leek. The Ancient Greeks and Romans said leeks were therapeutic.


Mis for melon, which contains an enzyme that reduces stress. Nis for nectarines. One large nectarine provides your whole day's Vitamin C. Ois for onions. Experts say just two or three a week can help your health. Pis for peppers, with three times the Vitamin C of citrus fruits. Qis for quince, related to apples and pears. Ris for raspberries. Ask your local vendor to get you some. Sis for strawberries. Absolutely jampacked with Vitamin C. Tis for tomatoes. The red colour comes from super healthy antioxidant lycopene. Uis for ugli fruit. Exotic hybrid of grapefruit, orange and tangerine. Vis for vine leaves. Fantastic source of iron to boost your energy levels. Wis for watercress. High in Vitamin B to improve mental function. Xis for Xigua (watermelon). Refreshing on a summer's day. Yis for yellow plums. All types of plums are packed with goodness. Zis for zucchini. They're 90% water and low in calories.

Avoid these foods to avoid constipation

Constipation is an uncomfortable condition. Previously, we covered the foods that you must eat on a regular basis to tackle constipation.

On the other side of the healthy-unhealthy food spectrum, there are also some popular foods that you should avoid if you want to stay away from constipation. We give you 5 foods to exclude from your diet.

Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through, literally. When food is preserved and ready to eat, vital nutrients are drained out, plus the ingredients used are cheap. For example, all purpose flour or maida is used practically in all pizzas, breads and instant noodles.
Bottomline: Processed food has less fiber hence they linger in your system causing discomfort.


Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and fat. They may go well with tea and coffee, but lack fiber. But there's a solution to these good old treats, increase your fiber intake, and balance it out.
Bottomline: Sugar may go straight to your thigh, but it can also be the cause of constipation.


Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation. Make it a habit to accompany this precious chunk of meat with salad, cooked vegetables, and whole grain cereal; something that is rich in fiber.
Bottomline: Guess how long it takes to digest meat? No, you're wrong, it takes 90 hours to partially digest meat.


Caffeine: So no one can give up coffee, black tea and colas. They give you the much needed buzz to start your day and keep you going through strenuous meetings, commutes, and just about everything else. Unhealthy dependency aside, caffeine dehydrates the human body and dehydration is one of the main causes of constipation.
Bottomline: If you're addicted to caffeine, it's better to cut down and supplement it with food rich in fiber.


Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty your food is, the higher your chances of developing some digestive health issues as you cross over from your 20s to the 30s. Foods that are deep fried and soaked in oil like French fries slows down the digestive process.
Bottomline: Fight your cravings and every time you feel tempted to order a round of French fries make sure you drink enough water and eat enough veggies before or after.

How often should you eat?

In our race to be the biggest loser, most of us go after different diets. The trusted and age-old three-meals-a-day concept works for some, while others swear by the new-age eight-meals-a-day. Most of us have been brought up on the notion that having untimely in-between meal snacks, is one of the major causes of weight gain.

Of late, however, a number of trainers, nutritionists and dieticians have come up with the 'six-to-eight-meals-a-day' plan. And many Bollywood actors and actresses claim that following such diets have made them the biggest losers. They believe that in-between snacks help them stay slim and this regular intake also boosts metabolism. However, there are health gurus and trainers who believe that eating too many meals may just work against you and increase your weight. Read on to find out what the experts have to say...


Eat six to eight meals a day

Eat to burn! This can be one of the easiest and most reliable ways to ensure fat loss. Digestion itself is a calorie-burning activity. For every calorie you ingest, your body uses some to burn what you are eating. The question is, how do you make this wonderful feature of your body work for you?

This is the essential principle behind the practice of frequent eating where eating at shorter intervals (six to eight meals a day or more!) enables your body to use more calories to aid digestion. When you constantly provide fuel to your body, it means you are also tickling your body to work. Keep working, keep burning. This is called the thermogenic effect of food and it is not only an incredibly smart way of losing weight, it also helps you increase your BMR (Basal Metabolic Rate).

I like to call this the Internal Workout — because by continually making it work for digestion, you're giving your body a workout. And while you may not be able to see the furious digestive activity going on in your body at any point in time, trust me, your body is working way harder than if you eat at longer intervals (three-to-four meals a day).
- says Pooja Makhija, Consulting Nutritionist and Clinical Dietitian

More meals means less stored fat

Eating six to eight meals a day rather than three, is better because it boosts metabolism, controls blood sugar levels and helps in weight management. Consuming three meals increases the likelihood that one will start an exercise regime with a low blood sugar level. For instance, if we eat lunch around noon, generally our second meal of the day, we would not have much energy for an optimal, calorie-burning workout in the evening.

On the other hand, if we follow a six-meal-a-day plan and have a small meal around noon and another meal around 3 pm, our blood sugar level would be more stable, providing us with more energy for our workout.

Cortisol, a hormone, breaks down body fat. However, if we eat a large, high-calorie meal, cortisol is produced in large quantities, but transports the fat from under the skin to deep within the abdominal cavity. This increases the risk of chronic diseases including abdominal obesity, heart disease and diabetes. Incorporating a six-meal-a-day plan into one's routine decreases the magnitude of cortisol production.

Eating within 30 minutes of every exercise session enables our muscles to maximally replenish the glucose we used during the workout. Consuming another meal two hours after the post-workout meal further enhances post-exercise recovery and replenishment.

Eating every three-to-four hours can ward off hunger and prevent binges that lead to weight gain. It also maintains metabolism and can help regulate proper digestion to prevent gastrointestinal discomfort.

Foods that don't let you slim down

Your diet staples could be sabotaging your efforts to slim down and denying you vitamins and minerals

Those low-fat, low-taste alternatives passed off as 'health foods' could, in fact, be costing you your health. It's easy to be misled with labels such as 'high fiber', and 'natural'. In reality, many so called 'healthy' foods contain high levels of fat, sugar and salt. Reading the ingredient list and nutrition facts column could help you choose the right items. Here's a round up of the things you consider good that may actually be bad:

Honey:

You think honey is healthier and more natural than sugar? You are wrong. Both contain similarly high levels of glucose. Because honey is denser, one tablespoon actually contains more calories than the same sized spoonful of granulated sugar. Eat too much honey and you'll gain just as much weight as you will gorging on other sweet stuff.


Low-fat salad dressing:

Scientists at Iowa State University, US, have found that low-fat dressing cancels out the goodness in salad. Conversely, using olive oil, or a little butter, boosted vitamin intake because fat helps your body absorb nutrients from vegetables more efficiently.


Breakfast cereals:

Studies show that people who eat cereal for breakfast tend to be slimmer than those who don't — but only if they're opting for a healthy brand. Choose the wrong box and you may as well start your day with a slice of cake, as some cereals are high in sugar and fat. The main ones to watch out for are your flavoured, chocolate and sugar-coated or frosted kids' ones. So always read the label. .

Skimmed milk:

Although guzzling whole milk has been demonised as a health no-no in recent years, research shows that it could be a better choice than its skimmed counterpart.

Whole milk only contains around 4 per cent fat per 100ml as opposed to the 20 per cent plus deemed to be in the 'high fat' category. Skimmed milk contains 0.1 per cent fat. So switching from whole to skimmed milk won't make a huge difference.

Skimmed milk is less nutritious because cream contains fatsoluble vitamins A, D, E and K. Research reveals that full-fat milk boosts metabolism and help you burn more calories, while also lowering the risk of heart disease.


Raw vegetables:

Cooking is believed to kill the vitamins and minerals, but studies have found the opposite. While cooking may destroy some (but not all) vitamin C, the process boosts the uptake of disease-fighting nutrients — antioxidants. A 2008 study found that vegetables such as carrots, spinach, mushrooms, asparagus, cabbage and peppers supply more antioxidants when cooked than when eaten raw. 


Diet drinks:

They seem like a straightforward way for soft drink lovers to cut calories but experts think diet drinks could actually scupper weight loss. While the artificial sweeteners in such drinks can convince the taste buds they're consuming sugar, the brain can't be tricked so easily. When it's denied the calories it's expecting, your body goes on a calorie hunt, making you feel hungry and eat more.  

5 secrets to maintain a steady weight

Now that you have reached your weight loss goal, we are sure you wouldn't want to slip down the slipper slope of weight gain again.

The real task of managing your weight lies ahead. So, what will be your plan of action? The most pivotal point to note here is that you have to make your weight loss a permanent one. For doing so, today, Dr. Sukhvinder Singh Saggu, Sr Consultant Laparoscopic, Gastro & Obesity surgeon at Fortis Jessa Ram Hospital, New Delhi, gives us his insights on the top 5 secrets for maintaining a steady weight.

Get exercise in unexpected ways. To maintain the ideal weight, for men and women, one needs to be active in their whole day. Ideally, it is recommended to burn at least 2000 calories per day for men & 1600 calories for women.

There are several ways to burn your calories. For example, if men and women wash their cars, an activity that takes at least 30 minutes, it easily burns approximately 300 calories. Similarly, instead of using elevators/lift, if they use stairs, they will burn upto 100 calories, and so on.

Don't try to be perfect. Maintaining weight or losing weight should not be a short duration target. It should be an on-going activity, which needs to be achieved slowly and in a steady manner. It should be pursued with the intent to learn, rather than the attitude that declares it as learned or perfect.

Keep fizzy drinks at bay as much as you can. Surely, soft drinks and other carbonated drinks need to be on check. If you are on your way to being a fit person and want to live your life healthier, then stay away from fizzy drinks as much as you can. Instead, go for home-made lemonade, fresh fruit juice or prepare your own ice tea. Carbonated, aerated drinks simply elevate the symptoms of diseases such as diabetes, arthritis, liver damage, heart ailments and even cancer to some extent.

Eat at proper intervals. If one wants to maintain his/her lost weight or intends to lose weight, then the most important point to keep in mind is to have food at proper regular intervals. Skipping any meal of the day, will not help one to lose weight, rather it creates problems. It is recommended to have 6 to 7 meals in a day but of small portions. The count is of calories, i.e. how much you consume in a day. The small portion of meal helps you digest food faster. And not to forget, eat a light dinner at least a couple of hours before sleeping to avoid acidity and other indigestion issues that indirectly affect weight management.

Do not forget your strength training routine. Not only does strength training give men and women a fit and toned body, but it also helps the joints and muscles work more efficiently against injuries. It makes joints and bones more flexible and strong, and increases stamina. It is ideally suggested that one should opt for strength training for at least three times a week. Strength train all parts of your body by targeting different body muscles on a daily basis.     

Are you getting enough fruits?

Fruits are delicious, juicy, fun to eat and healthy ingredients for great desserts; but are you getting enough fruits in your daily diet?

We use a lot of skin care products that boast of properties and vitamins from fruits, but why do we still select creams over natural fruits? Let's take a look at how many fruits you need to eat every day before you can say that you are getting enough fruits in your daily diet.

  

Based on a study in 2010 reported by the Dietary Guidelines of America, you need 1.5 - 2 cups of fruits daily, but 'the amount depends on the number of calories per day recommended for your healthy weight.'

(Via) Also, it is recommended that you eat five servings of fruits and veggies a day, but it depends on your age and gender: Women between the ages of 19-50 should eat 7-8 servings, while men should eat 8-10 servings.

 And for those above 50, men and women should consume seven servings of fruits and vegetables a day.

All this preaching is in good spirit. Fruits help fight cancer, obesity and heart disease. Fruits provide nutritional vitamins. Certain fruits contain a good amount of natural sugar and fluids, which also keep us hydrated.

Fruits are rich in fiber, and are great for bowel movement and weight loss. It is also advised that you consume fruits whole, instead of skinned or juiced.

Tips on how to make fruits a part of your daily diet:

Since two cups of fruits are the norm, you can break this down into four servings a day; for instance, breakfast, mid day, mid evening and after dinner.

  

Avoid fruits from cans that mention preservatives like artificial sugar or high levels of salt, or processed fruits in the form of juices. Opt for fresh fruits as their nutritional value is higher. Try different seasonal fruits from time to time.

'Eating wisely calls for self-control'

People who successfully control their diet eat fewer unhealthy foods because they are satisfied sooner, a study shows.

Some people can exercise real self-control when it comes to eating while others overindulge on unhealthy cookies and candies.

Do the former have more willpower? Or are they simply satisfied more quickly?

In a series of experiments, researchers from Texas A&M University found that people with poor self-control were able to establish greater control when they paid close attention to the quantities of unhealthy foods they consumed because simply paying attention made them more quickly satisfied, the Journal of Consumer Research reported.

In one interesting study, a group of people were asked to eat either a healthy or an unhealthy snack. Some of them were asked to count how many times they swallowed while eating the snack, according to a Texas A&M statement.

People who counted the number of times they swallowed were satisfied more quickly even if they otherwise had a low level of self-control.

Monitoring how much they ate made consumers with low self-control behave like those with high self-control.

"One way is to keep better track of the quantity of unhealthy foods they eat," wrote authors Joseph P. Redden ( University of Minnesota) and Kelly L. Haws (Texas A&M University).

"Although self-control is typically viewed as a battle between willpower and desire, consumers can't rely entirely on willpower to control their eating.

They also need to create situations that will make them lose interest in food," they concluded. 

2 magical healthy diet debutants

Every few months, a new berry, oil or seed promises to make us healthier, thinner, shinier. But does it really?

Every now and then, the food and beauty industry discovers a new player that makes it tremble with excitement. Sometimes it's backed by research, sometimes it's just a new, undiscovered element that a marketing genius stumbled upon and launched, to the delight of an enamoured audience of consumers. This search for the new, the 'It' ingredient is constantly on. But how many of these are actually good for you? What do the ones that are supposed to be good actually do? Who should be careful about overdosing on them? We took four items — quinoa, argan oil, edamame beans and agave — and put them under the scanner. Here's everything you must know about them:


Quinoa

What is it?
It's a seed widely used as a grain.
What are its health benefits?
According to nutritionist and counsellor Pooja Kothari, quinoa is a rich source of protein, fibre, calcium, phosphorous, iron and other essential minerals. It helps regulate blood pressure and blood sugar levels, relax muscle spasms, clear the intestines and keep the body toxin-free.
What else?

Nutritionist Tripti Bhandari recommends quinoa to those looking to lose weight, as it performs the function of a carbohydrate without adding the calories.
How should it be consumed?
Bhandari suggests cooking it as a brown rice replacement — in upma, dalia, pudding or kheer. To derive maximum benefit, Kothari suggests soaking it in water for seven to eight hours before you consume it.
Who should avoid it?
If you have gout or high uric acid, avoid quinoa.


Edamame

What is it?
Baby soy beans.
What are its health benefits?
It's a rich source of dietary protein. "They contain a high amount of antioxidants and a low amount of oil with a little saturated fat, aiding hormonal balance and production of other essential enzymes," Kothari says.
What else?
It is also a rich source of Vitamins B, K and E, and contains minerals such as calcium, iron, magnesium, copper and folic acid. It strengthens the immune system and in pregnant women, it's good for the development of the foetus. It also reduces cholesterol, helps weight loss and has anti-inflammation properties.
How should it be consumed?
Kothari suggests you boil it till the pod becomes soft, and then add it to soup and salads, or simply eat it with some salt and spices. If you can coax an edamame sabzi out of it, go ahead!
Who should avoid it?Same as quinoa, gout (high uric acid) and thyroid patients should avoid edamame, according to Bhandari. 

Fitness facts all women must know

Not finding the time for fitness due to household chores and grocery shopping? To ward away hazardous ailments and keep yourself toned, it is important to adhere to a set fitness regime.

Many Indian women, particularly after reaching a certain age, feel that good looks do not matter much. However, the discussion here is not about good looks but of health. A fitness routine is as important for older women as it is for a teenager or a young girl. Regular physical activity will not only help you tackle weight-related issues but will also enable you to prevent conditions associated with weight gain, like rheumatoid arthritis and varicose veins. Still not motivated enough? Here's a list of some important fitness facts for women that will help you to get moving.


Avoid obesity: With the dangerous bulging obesity ratios in India, recent statistics revealed that almost one in six women in the country are overweight and are in dire need to trim for avoiding health hazards associated with obesity. This is due to the increased adoption of sedentary lifestyles and unhealthy eating habits.

30 minutes a day: Your fitness level can be improved by merely adding a few minutes of movement into your daily routine. According to fitness experts; just 30 minute workout for 5 days a week is sufficient to overcome the adverse effects of inactivity and sedentary lifestyle. You can also incorporate minor changes in your daily lifestyle like taking the stairs instead of the lift, parking the car in the last row of the parking lot and walking briskly for a few minutes between your parked car and your office.

The importance of de-stressing: Women are more prone to stress and pressure as compared to men and this, in turn, leads to various health issues. Work on basic relaxation and breathing techniques whenever you can - even while performing your regular chores.


Muscle and joint pain: Be careful not to neglect any kind of muscle tightness or joint pains as everything in your body are interlinked with each other. Overlooking such fitness factors may affect the proper functioning of other body joints and muscles as well. Hence, ensure that you address such issues at the earliest.


Cardio and weight training: The ideal fitness program for women should include exercises that increase their muscle tone and elevate their heart rate. A continuous, repetitive aerobic workout plan that affects all the large muscle groups in their body is the best option, when coupled with adequate strength training to retain and develop bone density.

Consistency: To see any form of measurable changes in your fitness levels, you should continue your workout and fitness program for a minimum of 12-13 weeks.

What food should you have on what day?

We suggest ideal foods for different days of the week.

Sunday
Apart from it being a weekly off for most people, this is also the best day to tuck into different kinds of foods including plants, meat and fruits as all of it radiate the Sun's vibrance.

Monday

Since it's the day of the Moon, which signifies the element of water, it makes sense to consume things that have a high water content like watermelon, cucumbers and pumpkins.

Tuesday

Mars is the planet that rules this day and it radiates heat. Try mangoes, dates and pineapples on Tuesday.

Wednesday

This day belongs to Mercury, which is a dual planet. Hence you can consume all kinds of food on this day.

Thursday

The day belongs to Jupiter. Consume food that are orange or yellow in colour like oranges, lemons and bananas.

Friday

This day belongs to Mercury, which is a dual planet. Hence you can consume all kinds of food on this day.

Saturday

On the day of Saturn you can gorge on junk and oily food as the planet rules oil.