10 Simple Tips For Healthier Living
Saturday, November 22, 2008
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A few suggestions to get you going. Adapt these to suit your timings, your personal likes and dislikes as well as your lifestyle. We recommend that whenever you try to implement a change in your normal routine, you give it a try for at least a week and see whether it suits you or not. Never make a complete overhaul of your habits, as you will not be able to sustain them in the long run...
LIVING IT UP...
CONQUERING
ONE DAY AT A TIME!
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| Time |
LIVE IT UP PEOPLE... Conquer your calories one by one. |
Calories Consumed |
Calories Burned |
6.30 AM
7.30 AM |
Wake up and stretch - lazybones!
Start your day with fruit, fiber and 30 minutes
of fitness. Zip off to earn a living. |
1 Mixed fruit cup 60 cals
1 cup oatmeal cereal 240 cals
Alternate days 1 egg poached or
boiled 77 cals |
Jogging 200 cals
Walking 120 cals |
| 9.30 AM |
Mid day smart snack with a banana and yogurt
Hydration time |
1 banana 75 cals
1 cup lo-fat yogurt 100 cals |
|
| 11:00 AM |
Nuts!!!! Take a walk around the office. |
6 almonds 45 cals +
1 walnut 20 cals +
10-20 raisins. 60 cals
Total. 125 cals |
Strolling 30 cals |
| 1.30 PM |
Lunching - Whole grains a must. A little bit of
vegetable. Also have a little bit of veg OR non
veg protein.
Hydrate please. |
1 serv. Vegetable 80 cals
1 serv. Veg Protein (beans) 145 cals
1 serv. Non-veg Protein (chicken or
fish) 290 cals
Total. 225-370 cals |
Walk to the pantry
30 cals |
3:00 PM
3:30 PM |
Have a cup of green tea or black teaGrab that
fruit as you check your e-mail |
1 apple/ orange/ guava 60 cals |
|
| 5.30 PM |
45 mins Gymming, walking, jogging playing a
sport - Energise and feel alive. Hydrate that
bod.
Burn baby burn! |
|
Gym 200-400 cals
Jogging 300-330 cals |
| 7.30 PM |
Din-din! Soup and salad with fish OR chicken
Hey Vegetarians! Heap on those protein laden
lentils with low fat paneer.
Have vegetables your way, any style. |
1 bowl soup (veggie) 110 cals
1 cup salad 150 cals
1 serv. fish 275 cals
1 serv. chicken 350 cals
Total. 535-610 cals |
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| 9:00 PM |
Deeezert - Gelato with chilled fruit.
If mithai or ie cream are a must watch your
serving size. |
1 cup gelato 150-200 cals
1/2 cup fruit 50-75 cals OR
1 pc. Kaju Katli 117-120 cals
Total. 120-275 cals |
|
| 10.30 PM |
A warm glass of milk. |
1 cup low fat milk 100-105 cals |
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Start your day with a good breakfast. Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in college and at work. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with fruit jelly, yogurt with fruit, idli sambhar, or even last night's vegetable with two rotis! |
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Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting and easy to forget about good nutrition. So have small frequent meals through out the day that help curb hunger, but don't eat so much that your snack becomes an entire meal. |
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Get Moving! It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while working on those overdue reports. Avoid watching TV for long periods. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30-40 minutes every day. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Then cool-down with more stretching and deep breathing. |
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Snack smart. Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or lowfat yogurt and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking. |
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Balance your food choices - don't eat too much of any one thing. You don't have to give up foods like pizzas, French fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients. |
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Eat more whole grains, fruits and vegetables. These foods give you carbohydrates for energy, plus vitamins, minerals and the magic word fiber. Besides, they taste good! Try breads such as whole-wheat, or bajra and methi rotis. Bananas, strawberries and melons are some great tasting fruits that are high in fiber. Try vegetables raw, on a sandwich or tossed up in a crunchy salad. |
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Hydrate, hydrate, hydrate. Preferably with plain water or fresh fruit juice without sugar. Fluids not only help replace lost body water (sensible & insensible perspiration) they also help in the process of digestion and absorption. Fluids help flush out toxic wastes from the body, and apart from quenching thirst, give a feeling of satisfaction. prevents formation of kidney stones and helps maintain both body temperature and Blood pressure. |
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Keep an eye on both type of fat and quantity of fat that you eat. Modify Dietary Fat intake, ie. both quantity and quality of fat in your diet. Do not take more than 30-40 g of fat /day not more than 25-30% of calories/day should be from fats. Include heart-healthy sources of fat (vegetable sources) 1. Increase intake of Omega-3 Fats (fish, flaxseeds, walnuts, canola oil, and soybean products.). 2. Limit saturated fat to less than 13 - 20 grams per day. (Specially butter, dairy products & other animal sources) Avoid high fat meats such as hamburgers, hotdogs, sausage, bacon. Trim visible fat off all red meat. Reduce the frequency of desserts, milk chocolate, cake, pastries, and cookies etc. 3. Avoid tran's fats: Margarine. Non-dairy creamer for coffee ready made cake Icing etc most processed foods contain trans fats (chips, cookies, cakes, candy, etc.) |
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Eat a handful of nuts every day: Eating a handful of nuts five or more times a week reduces the risk of heart attack by almost 60%. Eating nuts reduces obesity as it gives satiety with out piling on too many calories, they also help lower levels of LDL cholesterol and build better bones. A new study even links eating nuts to a lower risk for cancer and inflammation. |
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Say no to smoking: Avoid excessive consumption of alcohol and caffeinated drinks and if at all should be in moderation. Liberal amounts of green tea can be had. |
By. Vijayalakshmi Iyengar, Dietitian, NutritionVista.com
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User Comments
Tags: General health
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