Tag: Healthy Eating

Genes you inherit may influence the development of diabetes, but the lifestyle choices you make are majorly responsible for its alarming increase. Bad lifestyle...

Protein deficiency can slow down muscle recovery, increase insulin, and a weaken immunity. Lack of sufficient protein can cause muscle soreness even 3-4 days after a workout, leave you fatigued, cause loss of lean muscle and hair, increase hunger and sugar cravings, and make it difficult to concentrate. Consume 0.8 gms protein per kg of your body weight every day.

Mindful eating is about tasting and enjoying your food without distractions and listening to your body for hunger and satiety cues. Get out of autopilot mode, eat only when you are hungry. Stop eating at your desk, bed or couch - eat at a table. Savor the taste, color, texture, smell, and sound of each bite. Eat slowly. Start with one meal and gradually make it a daily practice.

It's time you stop bingeing! Sit upright at the dining table, serve yourself in a bowl, and chew properly. Avoid keeping aside cheat days. Eat healthy, low-calorie, filling foods. Don’t store ‘binge foods’ at home. Deal with stress by talking to others or practising yoga. Maintain a journal to identify and avoid binge triggers. Believe in yourself. Seek professional help if all fails.

Cheat days tend to become munch-on-junk-food days. The name cheating implies that its wrong and causes guilt. Cheating make it difficult to form healthy eating habits. Most cheat foods are addictive, so overeating is inevitable. In trying to compensate, people tend to over-train which causes further damage. Its best to eat treats as regular foods, eat more quantity of healthy food or abstain completely.

Practice seeing each little change in your body as something amazing and wonderful. Listen to your internal body cues mindfully. Focus on eating when you’re hungry and stopping when you’re full. Have confidence that if you continue to eat foods that make you feel good and listen to your body, you’ll get to where your body naturally wants to be after pregnancy.

Keep the rewards in focus. Stress encourages fat storage. Calmly meditate, practise yoga, take a bubble bath! Stay well hydrated to avoid bingeing and inflammation. Learn to lean on a mentor or on a fitness buddy for advice. Don’t be overambitious with your weight loss targets. Hide the weighing scales away. Nourish yourself. Explore exciting ways to burn more calories!

Babies cry differently based on whether they are hungry or in discomfort. Never shake the baby to stop it from crying as it can lead to brain damage or even death. Very high-pitched crying, 3 times higher than a normal cry, that persists, or sometimes very low-pitched crying that persists, can be associated with severe or chronic illness. Seek medical advice immediately.

Create a balance by choosing multiple food groups with smaller portion sizes. Most people should aim to get at least 20 gm protein for breakfast, more if you are male or very active. Include fiber and fat to stay full. Use a hunger scale to determine the correct portion sizes and control your calorie intake. Stay hydrated with fluid. Squeeze lemon in water to add flavor.

Know your limits and set achievable goals. Not achieving goals may induce depression, which in turn causes overeating. Don't give up food you love but find healthy alternatives. Never starve as it increases cortisol levels that leads to cravings and overeating. Instead eat multiple small meals. Avoid junk food. Get back to eating healthy even if you cheat once a while.

Binge eating is perceived by the brain as a signal of nutrients shortage pushing the body into a stress response mode. Blood is diverted from other essential functions to the digestive system and body stores more sugar, fat and cholesterol, increasing risk of obesity, diabetes and blood pressure. Eat small, balanced, nutritious and simple food at regular times.

Enjoy exercising rather than thinking of it as a punishment. Do not just follow and wait for your trainer's cues; own your fitness program to speed up the process. Choose healthy food that you like eating. Don't exercise to cover for bad diet choices. Set small short term and bigger long term goals. Do not be obsessed about goals; focus on the process instead.

Skipping breakfast does not cause muscle loss or regulate blood sugar levels or cause weight gain. Intermittent fasting is more effective than eating a calorie rich breakfast. Choose healthy options like eggs, avocado and sweet potato. Healthy breakfast eaters are leaner as breakfast keeps them active all day, helps burn more calories and improves concentration.

Hunger is what you feel when your energy reserves are low. Cravings are the urge to eat even when your energy levels are adequate. Cravings can be caused by negative emotions, external food related triggers or a reaction to forced restraint. Emotional awareness, behavioral cues and information about food can help you resist and overcome cravings.

Smell disorders impact food intake, safety, personal hygiene and sexual life. Smell being closely linked with taste, disorders can cause unhealthy eating habits leading to diabetes and high blood pressure. Smell is closely linked to brain functioning, mood and behavior. Smell disorders can lead to depression and are early indicators of neurogenerative disease.