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Nutrition Tips Heath & Fitness Tips
*Before undertaking any physical exercise detailed in the tips, please consult your physician
The best thirst quenching drink without calories is plain water. Other options would be buttermilk, lime water, fruit ice.
Dietary fiber is found only in plant foods and plays an important role in helping to keep the bowel healthy and hence lead a healthy lifestyle.
Rather than gulping a huge glass of water and running straight to the loo, try to take regular, small drinks throughout the day.
Don’t just say ‘I will eat more fruit’, be more precise and see if you can achieve it. e.g. ‘I will eat a piece of fruit for my afternoon snack at work.’ .
Managing weight is about balancing the calories you eat and the calories you use up. This will help you maintain your weight.
Have a glass of water next to the bed and take sips if you wake up during the night.
Bigger portions tend to encourage us to eat more whether we really need to or not, so it stands to reason that if you have less food in front of you, the less you’ll eat and the fewer calories you’ll consume.
Put chips, nuts and other snacks in bowls or on plates Did you know that managing your weight is one of the most important steps you can take towards maintaining a healthy lifestyle.
When you’re eating out, order two starters or skip a course. If the menu allows it, order a small portion whenever you can
Don’t skip meals and don’t deprive yourself. The key to success is balance, variety and moderation
Don’t fall into the trap of believing that vegetarian options are automatically lower in calories; they’re not. Avoid dishes containing lots of cheese or nuts.
You don’t have to miss out on dessert – just choose wisely. Stick to fruit based puddings or sorbet. Or why not share a pudding?
Snacking is not a bad habit. In fact, it can often be the most efficient way of helping us get the nutrients we need throughout the day.
Include a variety of fruits and vegetables in your daily diet. Aim for 2 serves of fruit and 5 serves of vegetables a day.
Plan ahead. Whenever you are feeling hungry, snack on some fruits, vegetables, dry khakra or a handful of nuts to help keep you satisfied.
Choose the crunch when you munch. Always opt for the whole fruit as it’s more likely to have a higher fiber content helping you feel fuller.
Go for fruits! Fruits are packed with vitamin and antioxidant power and they contain fiber which can help you feel more satisfied.
Keep a food journal. It helps you identify unhealthy patterns that may be affecting your efforts to manage your weight.
Nutrition Tips Heath & Fitness Tips
*Before undertaking any physical exercise detailed in the tips, please consult your physician
For a lovely definition around your shoulder blades, stand with your arms straight out to the side at shoulder height and make small circles as fast as you can.
Just 30 minutes of dancing can burn up to 150 calories. Play a song and dance in the privacy of your room or join a salsa class to tone up your body easily.
Combine walking and jogging for a less tiring exercise. Walk at a brisk pace for 4 minutes and then jog for a minute and then repeat the process.
Tone your tummy by lying on your back with legs facing the ceiling; bend your knees and lower your feet and then raise your legs back up straight
A brisk walk for 30 minutes every day is a great way to maintain weight. As you walk, over-exaggerate your arm movements and pull back your shoulders and tummy.
Hold your shoulders down and back, pull your navel back towards the spine, stand on the balls of your feet and rise up and down for a quick stretch.
For toned calves, face the staircase with your heels over the edge and rise up onto the balls of your feet 10 times using the banister or wall for balance.
To tone your abs even when you’re seated, pull your tummy in while breathing in and then further in as you breathe out. Repeat this till your tummy feels tired!
Exercise by standing with your back and your hands flat against the wall behind you, and push as hard as possible, holding for 10 seconds.
Get rid of tensions by sitting cross legged, walking your fingers as far forward as possible, taking deep breaths and then uncurling to an upright position.
A quick exercise while sitting in a car or plane: with your heels on the floor, raise your toes, and fit exercise in your hectic life by walking instead of driving, picking up the paper instead of getting it delivered or doing breathing exercises for toned abs.
Fit exercise in your hectic life by walking instead of driving, picking up the paper instead of getting it delivered or doing breathing exercises for toned abs.
A regular stretching program can help maintain good posture and flexibility.
Add fitness to your daily routine without going to the gym! Hang out your washing, run up and down stairs – all of this helps.
Standing up straight makes you look taller, slimmer and also more confident. For a good posture, try to breathe using your tummy rather than your shoulders.
Swimming is great way to feel healthy, relaxed and revitalized. It gives you a full body workout and is great for anyone with injuries or arthritis.
Even mild dehydration leaves you feeling tired, so keep your energy levels up by drinking water between every cup of tea or coffee, and along with every meal.
Keep your shoulders back, neck long and legs uncrossed whenever sitting, as a good posture is important for a healthy spine and the muscles surrounding it.
Dancing is a fantastic way to relax. In the privacy of your room play a song and let your hair down for 15 minutes to feel invigorated and reduce tension.
Think of movement as an opportunity, not an inconvenience. Choose an activity you really love – go for an early morning walk, do yoga or ride a bicycle.
No need for a step class. Just go up and down the staircase every day in 5 sets. For optimal fitness you should be ideally out of breath after the second set. .
Nutrition Tips Heath & Fitness Tips
*Before undertaking any physical exercise detailed in the tips, please consult your physician
