DIET CHART Age group – 35-40

Calories – 2200

Description –  increases the risk of chronic diseases such as heart diseases, stroke, high blood pressure, type 2 diabetes, high cholesterol, etc. along with risk of osteoporosis and weak bones in case of women. So, it is imperative to include all food groups in your daily eating plan in order to get the vital nutrients required for proper functioning of the body.As people age they require fewer calories because the basal metabolic rate drops over time. People with a muscular structure will burn more calories compared to people with less muscular built. Therefore, both men and women should consume the exact number of calories that are required to either maintain the current weight or to promote weight loss in order to achieve a healthy weight.

 

Time Food Quantity
Breakfast Cornflakes ¾ cup
  Skim milk 1 cup
  Coffee 1 cup
  Banana 1 medium size
Mid morning Yogurt 170 grams
  Apple 1 medium size
Lunch Brown rice 1 ½ cup
  Chicken 100 grams
  Salad  
  Broccoli ½ cup
Evening snack Brown bread 2 slices
  Peanut butter 2tsp
Dinner Chapati 2
  Chicken breast 85 grams
  Cottage cheese 2 cubic inch
  Apple 1 medium size
  Total 2200 calories

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Obsession with protein

In this rat race of fitness we are consumed by many protein supplement industry and are subconsciously forced to buy them. Not that they don’t work, supplement are great way to fill out missing macros but cannot be a replacement for actual meals.

Protein is found in every cell of out body and are necessary for the well being of our body

Protein contains carbon, hydrogen, oxygen and nitrogen. They are distinguished from carbohydrates and fats by the presence of nitrogen. Protein molecules which are made up of 100’s of amino acids are much larger than carbohydrates or lipids (fats) molecules.

Functions of proteins

  1. Basic body composition(forms muscle)
  2. Growth and repair of our body
  3. Muscle contraction
  4. Control body function through hormones
  5. Immunity
  6. Transport oxygen and nutrients
  7. Regulating metabolism
  8. Energy

However we don’t need as much protein as we think. Protein deficiencies are very rare.

HOW MUCH PROTEIN DO WE NEED?

Every person needs different amount of protein depending upon his health, genetics and physical work load.

As a rough guide:-

  • 75 grams/kg of body weight for adult women
  • 84 grams/kg of body weight for adult men
  • 1 grams/kg of body weight for pregnant women and men/women over age of 70

This is the recommended daily intake to meet you basic requirement, the amount you need to prevent you from getting sick.

Physically active people will need a bit more of protein than above cases due to wear and tear of muscles and other body component

  • Sports athletes need around (1.4-1.7 grams/kg of body weight)
  • Endurance athletes need around (1.6 grams/kg of body weight)

Elderly people, people recovering from injury and surgery need more protein.

RDA’s recommend taking 15-25% protein of your daily caloric intake. Going to a most of 35-40% protein of you daily caloric intake may be safe. Above that is unknown and may be harmful.

THE POTENTIAL RISKS

  • If you are consuming too much protein and have a low intake of carbohydrates, your body will start break down muscles to make glucose
  • High protein diet (like keto diet) usually lack fibre. Which may cause constipation, bowel disorders and increased risk of colon cancer
  • High protein intake from (predominantly animal products) with high cholesterol and saturated fats may be associated with chronic conditions including heart and type 2 diabetes
  • The liver and kidneys are put under strain because they have to detoxify and eliminate high quantities of protein by products
  • Greater loss of calcium may increase risk of osteoporosis as consumption of high animal protein products cause people to excrete more calcium from their kidneys

 

It is advised not to worry too much about your protein intake by spending large amount of money on supplements (protein powders)

Eating a wide range of whole foods will do the trick

Even if you are on a VEGAN or VEGETARIAN diet, if you get enough calories from your wide range of whole foods. You’ll get more than enough of good quality protein and will beneficial for you sports and physical goals.196279_1100

TEENAGER – HOW TO STAY HEALTHY

Physical health – Taking care of your body

  • Exercise regularly.Teens should be physically active at least 60 minutes of every day.
  • Eat a healthy diet.Healthy eating is an important part of your growth and development. Eat plenty of fruits and vegetables, whole grains, a variety of protein foods, and low-fat dairy products.
  • Maintain a healthy weight.Children and teenagers with obesity are more likely to have obesity as an adult. They are also at higher risk for other chronic illnesses, depression, and bullying.
  • Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night. Many average only 7 hours. Sleep has a strong effect on your ability to concentrate and do well at school.
  • Keep up with vaccinations.Get a flu shot every year. If you haven’t gotten the HPV vaccine, ask your parents and doctor about it. It can prevent you from getting HPV and some kinds of cancer, including cervical cancer.
  • Brush and floss your teeth.Make it a habit now, and prevent tooth and gum problems in adulthood.
  • Wear sunscreen.Getting just one bad sun burn as a child or teenager increases your risk of getting skin cancer as an adult.
  • Don’t listen to loud music.This can damage your hearing for the rest of your life.images.Mental health – Taking care of your mind
    • Learn ways to manage stress. You can’t avoid stress, so you need to learn how to manage it. This will help you stay calm and be able to function in stressful situations.
    • Study and do your best in school.There is a strong link between health and academic success.
    • Try to maintain a good relationship with your parents.Remember that they want what is best for you. Try to see where they are coming from when they set rules.
    • Develop a good balance between school, work, and social life.
    • Don’t try to take on too much.Limit your activities to the most important ones and give those 100%. Overextending yourself can lead to stress, frustration, or exhaustion.downloadEmotional health – Taking care of your feelings
      • Know the signs of mental illness.These include:
        • anxiety
        • depression
        • excessive tiredness
        • loss of self-esteem
        • loss of interest in things you used to like
        • loss of appetite
        • weight gain or loss
        • Out-of-character personality changes.
      • Pay attention to your moods and feelings.Don’t assume your negative thoughts or feelings are just part of being a teenager. If you’re worried about something, ask for help.
      • Don’t be afraid to ask for help if you need it.If you can’t talk to your parents, talk to a favourite teacher or counsellor at school. Find an adult you can trust. If you’re feeling really sad or are thinking about harming yourself, get help right away.
      • Accept yourself.If you feel like you have low self-esteem or a poor body image, talk to someone about it. Even just talking to a friend can help.

      Don’t bully other people. And if you are being bullied, tell your parents or someone whom you trust and don’t feel shy about it.Teen-Health-300x198Behavioural health – Taking care of your safety through your behaviours

      • Avoid substance use or abuse.This includes alcohol, street drugs, other people’s prescription drugs, and any type of tobacco product.
      • Drive safely.Motor vehicle crashes are the leading cause of death. Always use your seat belt. Avoid riding in a car full of other teenagers. This can distract the driver and make an accident more likely. Never get in a car with a driver who has been drinking.
      • Wear protective headgear.Wear a helmet when you are riding a bike or participating in sports to prevent concussions. Concussions at a young age can have lifelong negative effects on your health.
      • Avoid violence.Stay away from situations where violence or fighting may cause you to be physically injured.
      • Practice abstinence (no sex) or safe sex.If you have sex, always use condoms to help avoid sexually transmitted infections (STIs). If you are a sexually active girl, talk to your doctor about contraceptives. If you can’t use contraceptives, use condoms for birth control.

      teen beh health

EXERCISE, SPORTS AND FITNESS

Physical activity exercise or fitness is increasingly being emphasised for a good quality life and long term good health. An individual who is fit is capable of living life to the fullest extent. Lack of adequate exercise may predispose an individual to long term ill health. Although the physical activity required by individual at different stages in the lifecycle may differ, a moderate intensity exercise regime of about 30-60 minutes has been reported to have a positive effect on several aspects of human health.

Exercise – is a subset of physical activity that is planned, structures, and repetitive. And has a final or an intermediate objective the improvement or maintenance of physical fitness.

Physical fitness – is a set of attribute that people have or achieve that are rather health or skill related. Being physically fit has been defined as the ability to carry out daily tasks with vigour and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuit and to meet unforeseen emergencies

BENEFITS OF PHYSICAL ACTIVITY AND EXERCISE

The many benefits of exercise and physical activity are now well documented. Regular physical activity has the ability to improve physiological and biochemical parameters, reduce the risk of several major chronic diseases, as well as promote quality of life and a sense of well being. The main advantages of regular physical activity includes –

  • Improved strength of bones, muscles and joints and lowered risk of osteoporosis thus improving abilities such as speed power flexibility and agility.
  • Improves weight management.
  • Lower total blood cholesterol level and higher good cholesterol
  • Lower risk of type 2 diabetes
  • Lower risk of some cancers
  • Lower blood pressure
  • Reduces risk of heart attacks
  • Better recovery from heart attack
  • A general feeling of well being with more energy, a healthier and relaxed state of mind, and improved sleep.

Components of physical fitness

Although components like vigour, alertness, fatigue, and enjoyment are difficult to measure, there are other attributes that comprise physical fitness and are important to public health as well as to sports ability. Hence, physical fitness may be classified into two types –

  • Health related fitness
  • Skill or sports related fitness

Both type of fitness include consist of certain specific attribute that are measureable, and therefore easy to monitor. The attributes of health related fitness are –

  • Muscle endurance – this component relates to the ability of muscle groups to exert external force for many repetitions or successive exertions.
  • Cardio – respiratory endurance – this component relates to the ability of the circulatory and respiratory system to supply fuel and oxygen during sustained physical activity and to eliminate products produced due to fatigue.
  • Muscle strength – relates to the amount of external force that a muscle can exert.
  • Body composition – this component relates to the relative amount to muscle, fat, bones, and other vital parts of the body.
  • Flexibility –relates to the range of motion available at a joint.

Skill or sports related fitness –

Concerns athletes and related personnel who train towards maximal performance in a particular event or sports, this components includes –

  • Agility – relates to the ability to rapidly change the position of the entire body in a space with speed and accuracy.
  • Coordination – relates to the ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately.
  • Speed – relates to the ability to perform a movement within a short period of time.
  • Balance – relates to maintenance of equilibrium while stationary or moving.
  • Power – relates to the rate at which one can perform physical activity, or the ability to exert maximal force in as short a time as possible. Activities such as weight throwing or jump require power.
  • Reaction time- relates to the time elapsed between the stimulants and the beginning of reaction to it.

 

 

health and fitness.jpg

Fat burning supplement

fat burner

These supplements are also known as thermogenic supplement. They mean heat generating supplement and refer to substances that stimulate and increase BMR (basal metabolic rate). Which increase energy usage, fat burning and heat production in the body.

They are also known as fat burners.

These supplements are nowadays flooding the market due to its fat burning properties. But they also come with many negative effects.

Forms

Ephedrine- powerful central nervous system stimulant: derived from the ephedra plant- ma huan; leads to certain typical effects usch as shaking of hand, palpitation, anxiety, irritability , hostility, headache etc; side effects include; tachycardia (irregular heart beat)’ shortness of breath, dizziness, convulsions, fever, vomiting etc; used in medication to treat bronchial congestion and asthma.

 

Caffeine- powerful stimulant of the nervous system found in coffee , tea, cocoa beans etc. increases mental alertness and stimulates metabolism; increases fat breakdown; side effects include- diuretic, dehydration effect on the body, addictive and can cause slight diarrhea, peptic ulcers aggravation.

Aspirin- found in white willow (salix alba); acts as an analgesic, ie pain-relieving; stimulates CNS;

  • These fat burners cannot be used by people with heart disease, high blood pressure, thyroid disease, peptic ulcers or an enlarged prostate; or those who take MAO inhibitor drugs for depression or appetite control.
  • Can be taken by individual who are extremely fit with now medical condition and who already have a low body fat percentage

The risk to benefit ratio of these supplements are very high and use of these are not recommend

Rather follow an good exercise and nutrition plan and at the end be happy with the natural results as unnatural ways are not worth it.

Optimal number of meals

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There are many arguments and theories about how many meals should a person have in a day. Some say 3 some say 6. Well focus on every factor that is decided by the number of meals.

Metabolic rate                                                                                                                                                              Metabolic rate is the number of calories your body burns within a given time period. The idea that eating more frequent, smaller meals increases metabolic rate is a persistent myth. It is true that digesting a meal raises metabolism slightly and this phenomenon is known as the thermic effect of food. However, it is the total amount of food consumed that determines the amount of energy expended during digestion. Eating 3 meals of 800 calories will cause the same thermic effect as eating 6 meals of 400 calories. There is no difference. Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost

Blood sugar levels                                                                                                                                                               Eating big meals is thought to lead to rapid highs and lows in blood sugar, while eating smaller and more frequent meals should stabilize blood sugar levels throughout the day. This, however, is not supported by science. Studies show that people who eat fewer, larger meals have lower blood glucose levels, on average. They may have bigger spikes in blood sugar but overall their levels are much lower. This is especially important for people with blood sugar issues since having high blood sugar can cause all sorts of problems. Less frequent eating has also been shown to improve satiety and reduce hunger compared to more frequent meals. When it comes to blood sugar control, breakfast also seems to play a role. Studies show that eating the largest meal of the day in the morning, or early in the day, lowers average daily blood sugar levels

Breakfast                                                                                                                                                                          Conventional wisdom dictates that breakfast is a necessity, that it jump starts your metabolism for the day and helps you lose weight. What’s more, observational studies consistently show that breakfast skippers are more likely to be obese than people who eat breakfast. Yet correlation doesn’t equal causation. This data does not prove that breakfast helps you lose weight; just that eating breakfast is associated with a lower risk of being obese. This is most likely because breakfast skippers tend to be less health-conscious overall, perhaps opting for a doughnut at work and then having a big meal at fast food joints for lunch. There is no evidence that breakfast “jump starts” metabolism and makes you lose weight. Eating breakfast may benefit certain aspects of health.  It appears that the body’s blood sugar control is better in the morning. Therefore, having a high-calorie breakfast results in lower average daily blood sugar levels compared to eating a high-calorie dinner. Also, one study in people with type 2 diabetes found that fasting until noon increased the rise in blood sugar after lunch and dinner. These effects are mediated by the body clock, also known as the circadian rhythm, but more studies are needed before scientists can fully understand how it works. People with diabetes and those who are concerned about their blood sugar levels should consider eating a healthy breakfast. So  If you are not hungry in the morning, skip breakfast. Just make sure to eat healthy for the rest of the day.

Skipping meals                                                                                                                                                                        Intermittent fasting is a trendy topic in nutrition these days. It means that you strategically abstain from eating at certain times, such as skipping breakfast and lunch each day or doing two longer 24-hour fasts each week. According to conventional wisdom, this approach would put you in “starvation mode” and make you lose your precious muscle mass. However, this is not the case. Studies on short-term fasting show that the metabolic rate may actually increase in the beginning. Only after prolonged fasting does it go down. Additionally, studies in both humans and animals show that intermittent fasting has various health benefits, including improved insulin sensitivity, lower glucose, lower insulin and various other benefits. Intermittent fasting also induces a cellular clean-up process called autophagy, where the body’s cells clear waste products that build up in the cells and contribute to aging and disease

 

There are no health benefits to eating more often. It doesn’t increase the number of calories burned or help you lose weight. Eating more often also doesn’t improve blood sugar control. If anything, eating fewer meals is healthier. It seems quite clear that the myth of frequent, small meals is just that — a myth.

 

GLYCEMIC INDEX-GET RIGHT CARBS

Carbohydrates specially simple sugar when taken in our body they get adsorb very fast and increases our blood glucose level, so here is the parameter known as glycemic index which ranges from 0-100, which represents the relative increase in blood glucose level after 2 hoursThe GI of a specific food depends primarily on the quantity and type of carbohydrate it contains; but also is affected by the type of carbohydrate, the amount of entrapment of the carbohydrate molecules within the food, the fat and protein content of the food, the amount of organic acids (or their salts) in the food, and whether it is cooked and if so how it is cooked.gi 2

Food with low glycemic index slowly digest and does not increase the blood glucose level at once, whereas with food with high glycemic index shows exponential increase in the blood glucose level and has not good for diabetic people

 

Group GI range[10]     Examples[10]
Low 55 or less     fructose; beans (black, pinto, kidney, lentil, peanut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); walnuts, cashews, most whole intact grains (durum/spelt/kamut wheat, millet, , rye, , barley); most vegetables, most sweet  (peaches, strawberries, mangos); tagatose; mushrooms; chilis
Medium 56–69     white sugar or sucrose, not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice gular ice cream, banana, sweet potato
High 70 and above     glucose (dextrose, grape sugar), high fructose corn syrup, white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, maltose, , white potato
Glycemic index Significance
70 above Bad
56-69 Average
55 or less Good

 

How to get abs for girls?

Six-pack Abs has been stereotyped as ‘only for guys’. But why should boys have all the fun? Nowadays, even girls want to have six-pack abs and rock their own worlds themselves. But the difficult part is to actually get them. Girls usually do not know how to get them, especially when they don’t go to the gym. So, if you are looking for tips to get you really abs fast at home, you are in the right place.

Let us know about some simple exercises that will fulfil your wish.girls with abs

  1. Crunches: Crunches are a great way to get abs quickly. Apart from that, it has more advantages like it tones your chest and tightens your breasts; it also tones your back. There are five types of crunches that you can try.
    The first one is called: the basic crunch – in this, you lie on your back on a matted floor with your back flat to the ground. You raise your legs to a 60 degree angle while keeping your hands near your temple or crossed on your chest. Slowly, lift your shoulder blades off the ground. When you feel the crunch in your abs, exhale and rest down on the ground. Repeat this as many times as you can.
    The second one is called: the hand overhead crunch – in this, do a basic crunch while keeping your arms stretched above your head. Your palms must be crossed at the time you are doing it.
    The third one is called: the cross-body crunch – in this, you keep your hands to the side of your head, touching your finger tips to your ears, a little behind your head. Now as you crunch, try to bring your left elbow and right knee together. Then, do the same with your right elbow and left knee. The movement will get easier if you try to bring your shoulder along with your elbow towards the knee.
    The fourth one is called: the legs on exercise ball crunch – in this, you have to bring your legs up to a 90 degree angle on a medicine ball rather than bending them on the ground. While doing that, do the basic crunch. Now, come back down and repeat.
    The fifth one is called: the decline crunch – in this, you lie on a decline bench and lift your legs as high as you can. That way, you won’t fall off. Then, lie down with your back flat against the decline bench and do the basic crunch. Rest down after a pause and repeat.
  2. Plank Exercise: The plank exercise has been proven the simplest and most efficient exercise to tone your abs. In this, you get in the prone position – only the tops of your toes and your forearms should be touching the ground. Support your whole weight with your toes and forearms, keeping your body straight throughout. Hold yourself for as long as you can. If you feel this is too easy for a daredevil like you, you can try lifting any of your legs or arms.
  3. Cardio: Doing cardio is the best way to lose the fat on your abs. Take out at least one day a week, running or cycling an hour on that day. This will complement the other exercises you are doing and get you your abs faster.
  4. Lift your weight: Lifting your own weight can be tricky. But if you do it right, it can do wonders to your abs. For this, keep two chairs of equal sizes next to each other while leaving your-body space between them. Then, rest your forearms on the hand-rests and pick your legs up off the floor, moving up and down. Make sure you have the right position and that you don’t slip or fall.
  5. Leg-raises: one more promising exercise for abs is a leg raise. But it is a slightly difficult and goes in steps.
    Step 1: firstly, get yourself in the starting position. Lie down on the floor with your whole body flat against it. Then, slide your hands under your hips.
    Step 2: now, you gently lift your legs an inch above the ground, letting them hover in a position that they stay parallel to the floor. Stay put until you start to feel a burning sensation in your abs.
    Step 3: As you change the position, lift your legs up until they reach a 90 degree angle and your body makes an L shape, letting your knees a little bent.
    Step 4: Lastly, when the previous position is successfully reached, lift your hips off the floor. Your feet should be facing the ceiling at this point, your abs contracting. Slowly, bring your legs back to the ground, exhale and repeat the leg raise.

 

As easy as it sounds, exercising is not the only thing that affects your abs. Your diet and daily habits are too. After all, if you exercise properly but keep eating fats and junk food, the exercises will all go to waste. So, let us know some dos and don’ts of your diet and daily habits while you are trying to get abs:

Dos

  • Sleep and wake up early, keeping your body as active as you can.
  • If you want to have meat, then have lean meat such as: beef, fish, chicken or turkey.
  • Take lean protein too: eggs, soybeans etc.
  • Do not stay in bed all day. Lying down all day ruins your posture and makes it difficult to get abs.
  • Drink a lot of water. Keeping yourself hydrated will do wonders.
  • Eat small portions of food at regular interval. If you eat a lot at once, that will lower your chances of getting abs.
  • Take antioxidant-rich fruits and vegetables: spinach, kale, blueberries, strawberries etc.
  • Take unsalted nuts and seeds.
  • You can also have whole grains, such as oatmeal or whole-grain pasta.
  • Drink green tea every evening. It is one of the best drinks to lose fat.

 

Don’ts

  • Avoid fast-foods at any cost.
  • Never eat just before you go to sleep. Try to have your dinner at least 2 hours before going to bed.
  • Do not eat rich sauces, ice cream, desserts, carbohydrates, sweets, cakes etc.
  • Avoid processed foods, like: sweet breakfast cereals, chips, fish sticks high in sodium.
  • Strictly say no to oily food.
  • Cut all sugary drinks – even diet coke from your diet. They do not do any good.

 

Diet and exercise are the two pillars of any kind of fitness you want to achieve. Following only any one of this will not positively affect you in the long-run. So, if you really are serious about getting abs, you need to follow both: the diet and the exercise plan. An hour of exercise everyday should do you good. Just remember to do them right or you can end up hurting a joint or cramping a muscle. So girls, all the best! Show them abs can look even better on your beautiful, feminine bodies!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Electrolytes

An electrolyte is a substance that conducts electricity when dissolved in water. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. The muscles and neurons are sometimes referred to as the “electric tissues” of the body. They rely on the movement of electrolytes through the fluid inside, outside, or between cells.

They are essential for a number of bodily functions. All humans need electrolytes to survive. Many automatic processes in the body rely on a small electric current to function, and electrolytes provide this charge. Electrolytes interact with each other and the cells in the tissues, nerves, and muscles. A balance of different electrolytes is vital for healthy function. Electrolytes are vital for the normal functioning of the human body. Fruits and vegetables are good sources of electrolytes.

The electrolytes in human bodies include:electrolytes

  • sodium
  • potassium
  • calcium
  • bicarbonate
  • magnesium
  • chloride
  • phosphate

For example, a muscle needs calcium, sodium, and potassium to contract. When these substances become imbalanced, it can lead to either muscle weakness or excessive contraction. The heart, muscle, and nerve cells use electrolytes to carry electrical impulses to other cells.

Imbalance

The level of an electrolyte in the blood can become too high or too low, leading to an imbalance. Electrolytes levels can change in relation to water levels in the body as well as other factors. Important electrolytes are lost in sweat during exercise, including sodium and potassium. The concentration can also be affected by rapid loss of fluids, such as after a bout of diarrhea or vomiting.

These electrolytes must be replaced to maintain healthy levels. The kidneys and several hormones regulate the concentration of each electrolyte. If levels of a substance are too high, the kidneys filter it from the body, and different hormones act to balance the levels.

An imbalance presents a health issue when the concentration of a certain electrolyte becomes higher than the body can regulate. Low levels of electrolytes can also affect overall health. The most common imbalances are of sodium and potassium.