A recent study claimed that eating peanuts as a snack could help reduce the risk of obesity in children. The results of the 12-week intervention published in the Journal of Applied Research on Children found that Hispanic children in middle school who regularly ate snacks of peanuts or peanut butter showed a significant reduction in their…
New Delhi, October 17, 2017: Breakfast is the most important meal of the day. Have you ever wondered why we call this meal ‘breakfast’?
After waking up you must treat your poor belly with some love as it’s been on a FAST for 6 to 8 hours. That is the reason why the first meal of the day is called ‘breakfast.’ You must break your fast with a healthy, nutritious, carbs filled diet. And there are many reasons for that.
Here are the top 5 reasons Why you should not skip breakfast
1. Weight Loss
You may be skipping your breakfast thinking you are consuming fewer calories. But what you don’t realize is that you are unknowingly setting yourself up for a disappointment.
Skipping brings your blood sugar level down, and that results in you having less energy and later, cravings for calories. To make up for your feebleness, you gobble up whatever appears in front of you without caring about its nutritious value. Thus, it is important for weight loss as it keeps you energetic and stops you from consuming more calories as the day progresses.
2. Breakfast Helps You Stay Focused
When you are running low on calories, your body has to work extra hard to sustain you. During this process, you will find it extremely difficult to focus on the task before you as your body will keep reminding you of the struggle it is going through. This is another reason for eating breakfast so that you can focus on the job at hand.
Studies have proven the importance of breakfast by showing how our memory and concentration levels increase after our first meal of the day.
3. A Full Stomach Means A Happy Day
It is important that you start off your day with a smile on your face. Research suggests that consuming breakfast that is rich in carbs, proteins, whole grains can uplift your mood.
A healthy breakfast provides glucose to our brain after a long fast. What happens is, our blood glucose levels increase after having a healthy breakfast, giving more energy to our body, which in turn results in a happy mood.
If you a have a child, a good breakfast is very important. Children who don’t have a healthy become jaded in school and tend to have shorter attention spans.
4. Helps Avoid Heart Disease
According to a study in the American Heart Association journal Circulation, heart disease has a slight association with breakfast. Men who admitted missing breakfast on a regular basis had a 27 percent higher chance of heart-related diseases than those who ate breakfast regularly.
It is quite clear how important is breakfast for our first meal of the day and there are multiple reasons for attending to it sincerely.
– prepared by Siddheshwar Sharma. Twitter: @MancSiddheshwar
New Delhi, October 16, 2017 : Maybe you have just begun working out at a gym, or maybe you have been an active gym member for months. Maybe you have recently lost a lot of weight, or you may have bulked up and gained fuller body proportions. Whatever it may be, the credit for your fit and fabulous avatar is always given to the time you spend working out and exercising- and that’s where we are wrong.
While work out at the gym is crucial, it is not the only trick at work that makes you look your best!
Your workout does not end with your last exercise or the last rep. Instead, it had already begun even before you entered the gym, and a complete workout lasts beyond all that you do at the gym.
Exercise alone is not enough to keep you in shape. The body demands proper rest and nutrition to be able to perform better at the gym and maximize benefits. For that, there are a few things that must be done before and after your gym workout.
Here are a few steps that can help you maximize the benefits of a good work out! Follow our best pre workout and post workout tips to maximize and experience the benefits of working out like never before.
1. Don’t Compromise On The Sleep
After strenuous hours at the gym, who wouldn’t want to sleep? A sound sleep is key to being rewarded for the controlled diet and fitness efforts. It is one of the most important components of a healthy workout. When you sleep, your body is at complete rest. This allows your muscles to relax, recover and prepare for another day of workout at the gym.
According to a research published in the Annals of Internal Medicine, it was proven that insufficient sleep – less than seven hours of sleep every night- can reduce and completely undo the benefits of dieting and workout.
But a common question is, do you need to sleep more when you exercise?
The answer is a big yes.
After workout, when bodies receive adequate rest, they tend to lose half of the weight of body fat.
Being well rested not only energizes the body to exercise in the gym, but it also keeps the hunger hormones under check, thus saving you from consuming unnecessary food. This is because when we don’t sleep enough, the cortisol levels in our body rise, which activates regions in our brain that make us crave food.
Brazilian researchers have previously proved that inadequate sleep hampers the body’s ability to make muscles, causes muscle loss and can also lead to an increased chance of sustaining injuries.
2. Consume Pre-workout Snacks
A simple mantra should be to not keep yourself starving, but also not make yourself feel full. Food means energy; if your body lacks basic energy, pulling yourself from the bed and walking all the way to the gym can be a hard, long walk.
While a full stomach will impede a successful workout, studies suggest that one can benefit from better results by consuming the right pre workout food. Lean proteins and carbohydrate rich foods make for the best pre-workout food.
Health experts suggest consuming low-fat pre workout food – these can include Greek yoghurt, fish, sweet potato and beans.
3. Keep Yourself Hydrated
Working out is synonymous with sweating profusely. Hence, you must make sure you are well-hydrated as the body is losing water. Proper hydration levels also ensure required energy levels for the body for a successful workout.
Make sure you are sipping water before, in the middle of, and after your workout.
Although there is no standard for the quantity of water required, but you must aim to consume water worth half of your body weight in ounces every day. Experts suggest drinking two to three cups of water a few hours before working out, in order to maintain hydration levels during workout.
4. Prepare Your Body With A Warm-Up
Would you prefer if somebody just pushed you off your bed, in an attempt to wake you up? You might get hurt and would be jostled, wouldn’t you?
Well, that is what a workout without warm up exercises feels like to the body.
Workout without a warm-up session is a complete no no.
Warm-up gradually increases the heart rate and blood circulation; this loosens the joints and increases the blood supply to the muscles thus, preparing them for strenuous physical activity and also helping them prevent injuries.
The warm-up session is also a good opportunity to help prepare yourself mentally for a gym workout.
POST WORKOUT TIPS
5. Cool Down and Stretch
Your body is continuously in motion while you are working out in the gym. After you are done with the exercises, abruptly bringing the body to rest will do more harm than benefit. Stretching proves a healthy option in such a scenario.
Stretching exercises are aimed to gradually bring the body to rest.
Stretching eases and primarily benefits the pumped muscles, and helps the nervous system relax and recover. It decreases muscle soreness and helps accelerate the recovery process.
6. Re-hydrate Your Body
As you work out and burn calories, the body sweats to cool itself down. If you do not hydrate yourself, you will end up losing unhealthy amounts of water from your body in the form of sweat and urine.
Proper hydration keeps the body temperature under check, and lubricates the joints, which further prevents injury.
7. Refuel Your Body With A Post-Workout Snack
When you work out, you do not only burn calories and lose carbohydrates, but also tear and work (sometimes over work) your muscles. Hence, it is important to repair the torn muscles and boost energy levels.
The anabolic window of the body lasts for over 30 to 45 minutes after a workout. It is during this time that the body looks for proteins and carbohydrates to replenish and recover glycogen in the body and build muscles. This is why it is critical to provide the body with the required nutrition.
A pre-workout snack is optional; however a post-workout snack holds more importance – it gives your body the much needed fuel to recover after a tough workout.
8. Post Workout Shower
Who doesn’t like a hot shower post working out in the gym; the hot water seems to ease the muscles and the body from aches. However, you should instead take a cool post-workout shower.
While working out, the heart rate increases and lactic acid builds in the muscles as they are deprived of oxygen.
Taking a cool shower immediately bring the heart rate and increase blood circulation, which in turn helps to reduce the recovery time for sore muscles.
Working out in the gym can cause small tears to the muscles, thereby causing muscle inflammation. A cold shower relives this soft tissue inflammation and the pain associated with it.
Now if you ask us the mantra to maximize the results of hours of working out at the gym?
“Warm up. Sweat it out. And cool down”
That’s all you need to do to make sure your body remains healthy.
– prepared by Soha Kala. Twitter : SohaKala
New Delhi, October 12, 2017: In 2016, an Official data in had revealed that over 41 million children below the age of 5 were affected by obesity. Without due attention and efficient treatment, they are likely to remain obese throughout their lives, with an increased risk of developing a host of diseases and physical and psychological consequences like anxiety, low self-esteem, depression, diabetes, cardiovascular diseases and even premature death.
In view of an escalating number of people constantly coming under the ambush of obesity, and with childhood obesity becoming a cause of worry globally, the World Health Organization (WHO) released new guidelines on October 4, emphasizing the growing importance of healthcare experts and professionals, underlining their positive role in helping kids and teenagers fight the global menace.
What is Obesity?
Obesity is defined as ‘excess adipose tissue’. In other words, it is a body-weight disorder involving excessive body fat that exposes an individual to multiple health problems. In case a person’s body-weight is nearly 20 per cent higher than it should be, he is considered obese.
There are different ways to calculate excess adipose tissue, the most common one being the Body Mass Index.
Overweight – BMI greater than or equal to 25
Obesity – BMI greater than or equal to 30
According to data obtained by WHO, one half of all overweight children or obese children lived in Asia, and one-quarter of the total obese children lived in Africa.
According to a study published in The New England Journal of Medicine in June, India ranks second in the number of obese children in the world with China taking the first spot.
The global menace continues to rise rapidly in low and middle-income countries.
Also Read: Obesity leads to 13 types of Cancer, including that of Pancreas and Esophagus: Study
The new report released by WHO on October 4 is titled ‘Assessing and Managing Children at Primary Healthcare Facilities to Prevent Overweight and Obesity in the Context of the Double Burden of Malnutrition’.
The report provides guidelines and updates for the Integrated Management of Childhood Illness (IMCI). The guidelines attempt to confine the spread of childhood obesity from expanding further, and prescribe undertaking proper assessment of dietary habits along with weight and height measurements. It also recommends dieting and proper counseling by healthcare experts.
Recommendations by WHO
- WHO has recommended that primary healthcare facilities should be made available to all children below the age of 5 years and infants. These should include measurement of both weight and height of the children to determine their weight-for height and nutritional status as previously defined by WHO child growth standards.
- For children and infants identified as overweight, healthcare experts should provide counseling to parents and caregivers on nutrition and physical activity, which includes creating awareness about healthy practices like exclusive breastfeeding in the first six months and continuing the practice until 2 years or more.
- WHO also prescribes that an appropriate management plan should be devised to counter the menace in obese children. This can be developed by a trained health worker at primary healthcare facilities, or local hospitals.
Healthy Eating Tips to Fight Obesity
Here are a few healthy eating tips that will not only help you maintain a healthy weight but will also prove be be beneficial for your metabolism, physical strength and general well-being,
- Refrain from unnecessary indulgences or random snacking and encourage healthy snacking choices like popcorns, yogurt, fruits, etc.
- Reduce your sugar intake to less than 10 per cent of the total calories for an individual with normal weight.
- Consume a gracious serving of seasonal vegetables and fruits everyday that are rich in soluble and insoluble fibres, antioxidants, vitamins and minerals.
- Make healthy food selections- include whole grain products, avoid excessive use of oil and salt and refrain from processed or packaged food.
- A balanced diet must be complimented with regular exercise to counter unnecessary weight gain
– prepared by Soha Kala of NewsGram. Twitter @SohaKala