Top 7 food pairings for slimmer waistline

Food pairings play more important a role than you think in ensuring a slimmer waistline and peachier skin. Here are the top 7 matches that are healthy for you

Green tea + lemon = A healthy heart:

Since it is rich in powerful antioxidants like catechins, green tea has been linked to a reduced risk of heart attacks. And when you add lemon juice to it, you do your heart more favour. After brewing yourself a cup of green tea, squeeze some lemon juice (you can also use an orange, lime or grapefruit).

Broccoli + tomatoes = Cancer control:

Broccoli and tomatoes are both cancer-fighting agents, but research shows eating them together offers more protection. Tomato and broccoli at the same time are effective at slowing the growth of cancerous prostate tumours than eating either vegetable alone. Eat at least one and a half cups of broccoli and two and a half cups of fresh tomato (or one cup of fresh tomato puree).


Red bell peppers + black beans = Improved immunity:

You'll absorb more immuneboosting iron by adding in some red bell peppers. Iron in beans exists in a form called non-heme iron that's harder for your body to absorb than the one found in red meat. However, adding a dose of vitamin C-rich food like red peppers converts the iron into a type that's easier for the body to use and boosts immunity.


Avocad0 + green salad = Complexion protection:

Absorb more skin-protecting plant compounds called carotenoids from your vegetable salad by adding a little avocado. Carotenoids reduce free radical damage to effectively protect the skin from the harmful effects of UV rays. A recent study showed, people who ate avocado in their salad of lettuce, spinach, and carrots absorbed up to 15 times more carotenoids than those who didn't eat their salads with avocado.


Apricots + almonds = A tip-top ticker:

This power pair helps prevents LDL (bad) cholesterol from oxidising, a process that happens whenever LDL reacts with free radicals. And oxidised LDL is harmful because it encourages dangerous plaque build-up in the arteries. However, in a recent study, researchers found that the phytochemicals in almonds reduced LDL oxidation when paired with the antioxidant vitamins E and C, both of which are found abundantly in apricots.


Garlic + onions = Head to toe protection:

These aromatic veggies both contain a number of organosulfur compounds, heart healthy plant chemicals that help keep arteries flexible and free of plaque. Some of these compounds have even been studied for their power to detoxify carcinogens (cancer-causing substances) in the body. Eating both at the same time means you're covering your bases and boosting your chances of getting more of these healthful compounds, she says.

Cinnamon + whole grain toast = Speedier slimming:

Sprinkling cinnamon may help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level. It has been found to slow the rate of stomach emptying after meals and reduces the rise in blood sugar after meals to negate more noshing later. Experts say you will seize more protective compounds if your cinnamon is fresh.

Green coffee beans can make you thin

Scientists today reported striking new evidence that green, or unroasted, coffee beans can produce a substantial decrease in body weight in a relatively short period of time.

In the study Joe Vinson's team described how a group of overweight or obese people who consumed a few milligrams of ground green coffee beans each day lost about 10 per cent of their weight.

"Based on our results, taking multiple capsules of green coffee extract a day - while eating a low-fat, healthful diet and exercising regularly - appears to be a safe, effective, inexpensive way to lose weight," said Vinson, who is with the University of Scranton.

The study involved 16 overweight or obese people aged 22-26 years who took capsules of the extract or capsules containing a placebo, an inactive powder, for a total of 22 weeks. The subjects alternated between a low dose and a higher dose of the extract.

  

The low dose consisted of 700mg of the coffee extract, and the high dose was 1,050mg. It was a so-called "crossover" study in which people cycled through the two doses and the placebo, each for six weeks. Such studies have advantages because each person serves as his or her own "control," improving the chances of getting an accurate result.

All of the participants were monitored for their overall diet (calories, food eaten, etc.) and exercise over the study period. "Their calories, carbohydrates, fats and protein intake did not change during the study, nor did their exercise regimen change," Vinson said.

Participants lost an average of 7 kilos during the 22 weeks of the study. It included an average of a 10.5 per cent decrease in overall body weight and a 16 per cent decrease in body fat. Vinson noted that weight loss might have been significantly faster, except that participants received the placebo and the lower dose of green coffee extract for part of the study period.     

Don't workout on an empty stomach

Gym-goers and athletes tend to push themselves on empty stomachs in the belief they'll burn up more fat.

Most believe in the theory that exercising on an empty stomach will make the body use up fat reserves and covert it into energy instead of the glucose or carbohydrates that may be readily available from a meal or a drink before the workout.

But while it seems to make sense, research now shows that exercising on an empty stomach doesn't offer any benefit and may actually work against you.

According to a recent report published this year in a fitness journal in the US, it has been established that the body burns the same amount of fat irrespective of whether you eat before or after a workout. But the problem arises in the fact that dizzy spells notwithstanding, you will lose muscle by exercising in a state of hunger.

The study also found that and without food to help the workout, the intensity of the exercise and the total calorie burn will be reduced. So, that leaves you not only exhausted, but with less muscle and no energy to burn more fat.

The studies found that when people trained with nothing in their stomachs, about 10 percent of the calories they burned came from protein, including muscle.

In an earlier study, researchers had found that eating light before a meal was beneficial. Those who consumed 45 grams of carbohydrates before their workouts ended up eating less through the rest of the day.

Experts now advise a light meal of oats or even a milkshake before a workout will go a long way in extending the benefits of the time spent in a gym. Those pushing the heavy ones in the hope of building muscle are well advised to go the Dara Singh way of egg 'n' milkshake.

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.

Top 5 healthiest alcohol drinks

Plan to go drinking but afraid you may gain weight? Fret not! There are alcoholic drinks that have less calories and that do not make you gain weight as much as their counterparts. We give you top five healthiest alcoholic drinks to try this weekend.

Healthiest Alcohol Drinks

Vodka Soda

Hip hop artists endorse it as the 'cool quotient drink', but the Russians believe it is a cure to all their problems and they might just be on to some thing. In several cultures, Vodka is used as an alternative medicine. Consume no more than 1-2 units (30ml each) of Vodka at one go.


Bellini

Bellini is prepared with champagne orange or peach juice. Champagne is rich in antioxidants which is beneficial for your skin. When you add orange or peach to champagne you are adding vitamin A, B and C to your drink. The juices are good sources for calcium, riboflavin, phosphorus, potassium, magnesium, niacin and thiamine.


Red wine

Indians have opened up to drinking wine. It is no longer associated with just the Italians and the French. From rosy cheeks to a happy heart, wine was and is a popular beverage. Red wine is considered the fountain of youth by many thanks to the high level of antioxidants. A great accompaniment for romantic dinners, wine will boost your body's defenses, build bones and balance blood sugar levels. Red wine can also increase women's libido too.


White wine

Red wine may be popular, but white wine has health benefits too. While red wine has antioxidant resveratrol, white wine has hydroxytyrosol which is an important antioxidant and effective for clearing blockages.


Guinness

Though beer gives you a beer belly, Guinness has less calories than regular beer. There are 128 calories in 35ml of Guinness beer. This beer also has the same number of antioxidants as red wine. This beer can help reduce and flush out blood clots and improve heart problems.

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.

5 Temptations to avoid for good health

Temptation has always been luring on humankind right from the time God made humans. It started with Eve eating the forbidden fruit and it never stopped.

Temptation usually has some sort of consequence, which differs in magnitude. Today, Dr. K.M. Sunesara - General Physician, Mumbai, shares 20 temptations, which you should definitely avoid to lead a healthy and fit life.

Temptation to avoid for good health # 1: Hooking to smoke:

If you want to celebrate your birthday or your success then celebrate it without lighting even a single cigar. Smoking or being in a smoky area, can be very disastrous to your health. Dr. Sunesara says - smoking even a single cigarette a day, can cause blood clots, which may prevent swift flow of the blood and hence develop plaque in your arteries and blood vessels.


Temptation to avoid for good health # 2: Being a Casanova:

Sex with one person is fun and healthy, but sex with many can surely fascinate you but will land you in the hospital and attach you with several syringes. Have sex, but with a person whom you trust, and make sure, you use protection to stay away from STDs.

Temptation to avoid for good health # 3: Sleeping without cleaning your :

It is one of the most common things all of us do, after a tiring day at work. Most of just dine, sit and hop on our bed to snooze. Folks avoid this habit, sleeping without brushing your teeth can build a party time for bacteria's when you sleep, which can lead to gum infection and tooth decay.

Temptation to avoid for good health # 4: Touching your skin constantly:

We all love to look great and thus constantly keep on touching our face after regular intervals. If you notice acne on your face, stop pricking it again and again. Touching your face constantly will just ruin the skin condition and will worsen the condition. Besides it will lead to scars and inflammation. Hence, stop picking at your face to avoid worsening skin issues.

Temptation to avoid for good health # 5: Binge drinking:

Binge drinking, causes many deaths and hospitalisation all over the world says - Dr. Vihang. Binge drinking causes long term health problems like liver trouble and immediate problems like weight gain, dizziness and fatigue. To save yourself from such damage, the key is limitation.

7 steps for a healthy heart in your 30s

When you enter your 30s, life gets more and more stressful and complicated. Your career has gained momentum, perhaps you're married and have children, a mortgage, some other loans.

Before you know it, stress adds up and raises the risk of heart problems.

There are many ways to avoid the risk of heart problems at this age and enjoy your life. Practice these seven steps to live life without heart problems just like you lived at your 20s.

Getting away from the office or family tensions is not easy, but try to change how you handle them. The more you relax, the more easily your body will be able to regulate stress levels.

Research suggests that exercise, in any form, is the best way to de-stress and relax. Select something you enjoy and stick to it.

Exercise regularly whether to deal with stress or to just get fitter. It's a smart move to have a healthy heart in your 30s.

Even a 15-30 minutes exercise session, every day, will be beneficial for your heart, and will also prevent you from putting on extra weight and thereby compounding any potential health ailments.

Eat healthy:

Try and avoid those unhealthy food items during the weekend with your friends and family.

These unhealthy foods can add up to your calorie and cholesterol levels and increase the risk of heart problems. Instead opt for a diet full of protein, omega 3 or healthy food restaurants like Gostana.

Sleep well:

Sleeping less than five hours a day, can increase the risk of stroke or cardiac arrest. Make sure you sleep well, maintain a daily bed time and wake up time and avoid smoking or consuming alcohol in excess, or heavy food before going to sleep.

Breakfast is essential:

Never skip your breakfast. It is indeed very important to eat a healthy and nutritious breakfast. A good breakfast gives your body that much needed fuel to get active and stay fit.

Birth control needs some revamping:

You should reconsider using contraceptives like pills and the patch, if you have high blood pressure or a family history of heart disease.

According to Dr. Goldberg, using these may worsen the case if you have any heart ailments. Hence, talk to your gynecologist before trying any contraceptives. (as mentioned in fitnessmagazine.com)

Limit sugar and salt intake:

Intake of sugar can raise your cholesterol and triglycerides level and salt can cause high blood pressure. You don't have to completely avoid salt and sugar but limit your daily intake to avoid heart problems. Cut off from indulgences in cakes, pastries and creamy food items.

Study says BP drugs may lower Alzheimer’s risk

Common blood pressure drugs may cut the risk of Alzheimer’s disease, according to a new study.

U.S. researchers found beta blockers — prescribed since the 1960s to lower blood pressure — may protect against changes in the brain, which could be signs of Alzheimer’s and other types of dementia.

Having high blood pressure in middle age puts patients more at risk of developing these conditions, as well as heart and circulatory disorders, the Daily Mail reported.

In a study, researchers examined the brains of 774 elderly Japanese-American men after death. They had all taken part in the Honolulu-Asia Aging Study.

Of the men, 610 had high blood pressure or were being treated for high blood pressure.

Among the 350 who had been treated, 15 per cent had received beta blockers alone, 18 per cent had been given beta blockers plus another high blood pressure medication and the rest had received other blood pressure drugs.

The study found that all types of high blood pressure treatments were clearly better at protecting the brain than no treatment, according to preliminary data presented at the American Academy of Neurology’s annual meeting in San Diego.

But men who had been given beta blockers as their only blood pressure medication had fewer brain abnormalities compared with those who had not been treated for hypertension, or those who had received other high blood pressure drugs.

The brains of men who had received beta blockers along with other high blood pressure medication showed an intermediate reduction in brain abnormalities.

“These results are exciting, especially since beta blockers are a common treatment for high blood pressure,” study author Dr. Lon White, of the Pacific Health Research and Education Institute in Honolulu, said.      

Top 7 ways to prevent diabetes

Diabetes is a serious disease and the number of people affected with it has skyrocketed in the last couple of years.

If you think diabetes affects only elderly people then think again. By adopting few simple tips, you can turn off the diabetes clock. To get started, try these simple diabetes prevention tips, shared by Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai.

Diabetes prevention tip # 1: Know about diabetes
Before beginning the diabetes prevention act, it is important to know what is exactly diabetes. Once you are well acquainted with this disease, you can start your prevention therapy easily.

Diabetes prevention tip # 2: Reduce your portion size
Reduce the amount of food you eat, each day. Instead, of having one cup of fruit every day, try having half a cup of fruits, or you can also drink a glass of water every day before beginning your meal, this will make you less hungry and you will avoid over eating.

Diabetes prevention tip # 3: Get physically active
If you acquire the habit of exercises daily, it will benefit you in many ways. Exercising daily helps to maintain a healthy weight, lowers blood sugar level and boosts your sensitivity to insulin. Thus, exercise everyday for at least 30 minutes daily to keep your blood sugar lavel in normal range.

Diabetes prevention tip# 4: Lose weight
If you think, your excessive weight is making you closer to the risk of diabetes than, slash some kilos in a healthy way. Shedding even 10 pounds can significantly drop your diabetes risk drastically.

Diabetes prevention tip # 5: Add lots of whole grain in your diet
Count your carb intake and switch to whole grain diet, to reduce your risk of diabetes. Including whole grain, products in your diet not only help to prevent diabetes but also slow down your carb absorption in the body.

Diabetes prevention tip# 6: Breakfast is the most important meal of the day
No matter how full you are, always make a habit of eating a healthy breakfast every day, as it helps to reduce your risk of getting diabetes. Eating a healthy breakfast not only helps to control your appetite but also helps to control your calorie consumption in the rest of the day, by keeping you full and thus prevents weight gain.

Diabetes prevention tip# 7: Avoid fatty foods
Junk food and other streets foods are high in saturated fat, which can raise your bad cholesterol level in your body. This in turn can also affect the blood sugar level in your body. Thus, avoid junk food and other fat filled foods that tempt you always.

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.

Are fruits a good breakfast substitute?

Most of us rely on fruits for 'healthy breakfast substitutes' without really checking up on how healthy that is.

Do you always end up eating a piece of fruit for breakfast, due to lack of time? Many of us, though being aware of the importance of breakfast, tend to avoid eating a healthy breakfast.

The basic excuse we give to avoid a healthy breakfast is 'lack of time'. But if you feel that by adding fruits for breakfast you will get a healthy breakfast, then you need to read what Ms. Eileen Canday - Chief Dietician at Breach Candy Hospital says...


She says, "Essentially, it (fruits for breakfast) affects your body by not giving you all the vitamins and minerals you need to make it through your day."


On the other hand, when you have a complete breakfast you not only get vitamin C, but you also get calcium, fiber, and protein. This helps better prepare your body for the day's activities.

This leads us to staying powerful throughout the day. If a piece of fruit doesn't have enough nutrition, how could it possibly keep you full until your next meal? It's only when you combine fruit with high fiber breakfast foods such as oatmeal, wheat, or even bran, you will stay full longer.

When you add more fiber to your breakfast, you're able to better ward off hunger pains. When you combine these high fiber foods with fruit, you get a breakfast that has more of the nutrition your body needs.

Of course, the most important reason a breakfast of fruit isn't enough is because you aren't consuming sufficient calories or protein. Breakfast is the most significant meal of the day.

By consuming more calories first thing in the morning, you are better able to work off those calories throughout the day. This is a much enhanced option than consuming most of your calories in the evening.

Protein is essential to keeping you full for longer as well. A breakfast that lacks protein will have you feeling hungry by noon, even earlier.

So save fruits as mid-day snacks or add-ons for meals, but avoid using fruits as breakfast substitutes. Find 5-10 minutes to eat a nutritious well-balanced healthy breakfast, and you'll be in better control of your weight and health.

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. 

Don't workout on an empty stomach

Gym-goers and athletes tend to push themselves on empty stomachs in the belief they'll burn up more fat.


Most believe in the theory that exercising on an empty stomach will make the body use up fat reserves and covert it into energy instead of the glucose or carbohydrates that may be readily available from a meal or a drink before the workout.

But while it seems to make sense, research now shows that exercising on an empty stomach doesn't offer any benefit and may actually work against you.

According to a recent report published this year in a fitness journal in the US, it has been established that the body burns the same amount of fat irrespective of whether you eat before or after a workout.

But the problem arises in the fact that dizzy spells notwithstanding, you will lose muscle by exercising in a state of hunger.

The study also found that and without food to help the workout, the intensity of the exercise and the total calorie burn will be reduced. So, that leaves you not only exhausted, but with less muscle and no energy to burn more fat.

The studies found that when people trained with nothing in their stomachs, about 10 percent of the calories they burned came from protein, including muscle.

In an earlier study, researchers had found that eating light before a meal was beneficial. Those who consumed 45 grams of carbohydrates before their workouts ended up eating less through the rest of the day.

Experts now advise a light meal of oats or even a milkshake before a workout will go a long way in extending the benefits of the time spent in a gym. 

Those pushing the heavy ones in the hope of building muscle are well advised to go the Dara Singh way of egg 'n' milkshake. 

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.

Asthma: Facts, causes, treatment and prevention

The prevalence of asthma worldwide is around 200 million with a mortality of around 0.2 million per year according to a consensus statement developed under the World Health Organisation - Government of India Collaborative Programme (2004-2005)."Though the prevalence is more in the developed countries, the developing countries have a higher total burden of the disease due to differences in population. In India, the estimated burden of asthma is believed to be more than 15 million", points chief scientist Dr. Sharad Kasarle, DSK Nutrition Research Center Pvt. Ltd.


Facts about Asthma:

The most common chronic disease among children, it currently affects 235 million people.
Symptoms may occur several times in a day or week in affected individuals.
Failure to recognise and avoid triggers that lead to a tightened airway can be life threatening and may result in an asthma attack, respiratory distress and even death.
Through appropriate treatment the number of asthma related deaths can be reduced.
The strongest risk factors for developing asthma are exposure to indoor allergens such as house dust mites in bedding, carpets and stuffed furniture; pollution and pet dander; outdoor allergens such as pollens and moulds; tobacco smoke and chemical irritants in the workplace.
Asthma triggers can include cold air, extreme emotional arousal such as anger or fear, and physical exercise.


Alternative treatments for Asthma:

Asthma sufferers may lessen their need for chemical treatments prescription medications (steroids) and inhalers through lifestyle and dietary changes and nutritional supplements.
Avoid exposure to cigarette smoke, indoor and outdoor pollution, and common allergens such as dust.

Avoid food additives and processed foods. The diet should emphasise whole, organic foods as much as possible. Avoid artificial food additives, flavourings, and sweeteners; fried foods; and pork.

Avoid nitrates/nitrites and sulphites. Many asthma patients are sensitive to these substances and should avoid foods containing such additives. This may include deli meats and cheeses, hot dogs, bacon, wine and beer.

Include a balance of aerobic exercise, resistance training, and stretching or yoga in your workout routine. Try to avoid exercising in cold, dry air, and always warm up with at least 10 minutes of lower-intensity exercise.

Supplement with Omega-3s. Fish oil and flaxseed oil, both excellent sources of Omega-3 fatty acids, may help decrease inflammation.

Get plenty of antioxidants through diet or supplements. They decrease free radical activity, which tends to stimulate inflammation.

Why fitness is better than weight loss

Why do you exercise - only to lose weight or for fitness? If you're slim and lean, you don't have to pump iron - true or false? As long as I watch what I eat I am healthy, do you agree? Most people believe in these false and mythical 'facts'.

Fitness is a product of healthy diet and exercise, sleep and well being. 'Physical fitness is considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations' as mentioned in Wikipedia, Fitness. Here is why fitness is a far better goal than weight loss in the long run.

Difference between Weight loss and Fitness

While all fitness does involve weight loss, all weight loss does not involve fitness. One can lose weight - the unhealthy way - through crash dieting, over-exercising, weight loss pills and several other, equally, harmful quack weight loss methods.


There is a finer point here: Unhealthy weight loss involves losing mostly muscle and a little bit of topical fat. Visceral fat, or fat that is stored internally around organs, does not budge with unhealthy weight loss practises. In fact, it increases manifold due to the starvation mode that you set off with unhealthy dieting.


Pursuing general fitness and well being, on the other hand, takes care of the harmful body fat, while giving you a healthier mind and body and, yes, burning, calories. Weight loss is about losing weight rapidly. Fitness is about healthy living and longevity.


Fitness is a combination of exercise, diet and rest. Weight loss is a short term routine of exercise, diet and rest.

When weight loss is your only target, you tend to ignore the other benefits of living a healthy life.

Importance of Fitness: To the Respiratory and Circulatory system

The easiest way to understand the impact of fitness is to look at what your body needs to live a long, ailment-free, healthy life. This state of being depends entirely on your body's systems, which in turn depend on organ, vessel and tissue health.


This brings us, first, to the respiratory and the circulatory systems.

You know the heart is a muscle that pumps blood and oxygen to the body. Exercise helps the heart in circulation of blood and oxygen. That means healthy skin, alertness and a healthy system. Similarly, a healthy diet, aids your circulatory and respiratory system by preventing thickening arterial walls and better blood circulation.


Importance of Fitness: To the Digestive system

When we are constipated or feeling bloated we look for a change in diet to relieve us from our discomfort. Even exercise can help you avoid digestive problems. Breathing, walking, and other physical activities can improve your digestive system.

A poor digestive system leads to a poor state of being. Quick weight loss ignores this fact of life. The result of crash dieting is usually the Irritable Bowel Syndrome, and plenty of abdominal fat the minute you stop crash dieting.

Instead, focusing on general fitness through balanced eating and exercise will give you a smoother digestive function.

Importance of Fitness: To the Lymphatic system

'The lymphatic system is a part of the circulatory system, comprising a network of conduits called lymphatic vessels that carry a clear fluid called lymph,' as mentioned on Wikipedia, Lymphatic system. A healthy lymphatic system reduces swelling, improves circulation, metabolism and flexibility. Stretching, strength training and aerobic exercises improve the Lymphatic system.

Importance of Fitness: To the Cardiovascular system

Enough research has proved, time and again, that pursuing fitness is the best way to achieve better cardiovascular health. This means that your cardiovascular system is able to function a lot better when you're fit, within your desired weight range, and live an active life with healthy eating.

The cardiovascular system is responsible for circulating oxygen to the body and important nutrients too. Opting for fitness, instead of quick weight loss, will help you avoid diseases related to the cardiovascular system like heart attack and stroke. Strength, stamina, agility also gets a boost with a well functioning cardiovascular system. Cardio exercises are the key to a functioning cardiovascular system.