Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India.
Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.
The most common question my clients ask is, “Can I go easy on the weekend and eat a bit more?” or “Do I need to follow the diet on a weekend?”. Now that got me thinking why some of my clients are unable to keep up with the diet plans consistently and see very slow weight loss and do not break plateaus.
Typical weekend picture for most of the clients, after the five day controlled eating and exercising is as follows
Friday Night is mostly movie time with buttered popcorn(but of course, a large tub sometimes caramelized and cheese), fizzy drink (diet is bad too) or nachos with a fatty dip.
Wake up late on Saturday morning. Breakfast is at 12:00pm and hence all the meals are delayed. Drinking and eating binges happen on a Saturday night.
Now most of you wake up with a hangover on a Sunday morning. Even eating binges too can make you feel sick the next day. You are tired, dehydrated and feel bloated.
Gym and exercise is totally forgotten over the weekends.
You say every Sunday night ‘from tomorrow I am on schedule’ as you shudder on looking at the diet chart plastered on the fridge.
Now I do not say that it has to be the same strict routine, but if you need to meet your goals and get healthy, here are a few tips to follow.
Stop opting for combo meals, large tubs of popcorn or large Pepsi’s. Share the combos and ask for regular salted popcorn. It is okay to have some salt, but salt makes you thirsty, so buy mineral water rather than Pepsi before you enter the theatre. Skip the diet coke, but an occasional once a month treat is okay.
You can eat out and still lose weight. Try to eat at places where they serve you healthy salads, low cal soups, grilled veggies or meat. Avoid the biryani, pasta with white sauces, deep fried wontons, russian salads etc. Opt for steamed dimsums, pasta in red sauce and try to avoid the dessert or if you have to, then share it.
Avoid buffet meals as much as possible. Do not pile your plate at a buffet as that is the tendency. Take small portions and stop when full. Make healthier choices such as clear soups over creamy soups, only one main course, salads without dressing, fish over meats, fruits rather than ice cream and pasteries.
Weekend drinking is the real problem as alcoholic drinks are high in calories. But now lets not put a dent on your social life. Choose a small portion of a drink and have it with soda and water. Opt for a glass of wine, rather than a bottle. Beer is no good as well as other alcoholic drinks too. Eat before you drink, or you will feel like topping up the drink.
Continue to workout on the weekends. Yes, you can take a break on Sunday but maybe a walk in the park or at the beach, some house hold chores such as vacuuming, walking to market etc can help too.
Try to wake up at a better timing. Lets say half to one hour later than your usual wake up timings is totally fine. You can nap in the noon for half hour or so.
Try to have cookouts at home with friends, so that you can have control over the menu too.
Let your weekends not be sluggish and lazy. Focus on your goals and health and wake up to a brighter, healthier and happier Monday.
Pears have always been around and come in different shapes and sizes. Pears have a lovely, crunchy feel and are considered as a healthy snack. It has numerous health benefits and is frequently used in various cuisines. It is used in salads and desserts widely. Lets have a look at its health benefits.
Benefits of Pears
It is really good for digestion because of its high fiber content.
It has cancer preventing properties not only because of its fiber content but also because of the various antioxidants such as flavanols, carotenoids etc present in it.
Its fiber content helps in reducing the cholesterol levels.
It has a low glycemic index and is beneficial to diabetics.
It can be stewed and used as baby food as well as for convalescing patients.
It is said to be an immune booster because of its vitamin C content.
Although the pear shape which denotes lower body obesity is not desirable, but this fruit prevents one from becoming pear shaped and helps one to be overall healthy. Do not forget to add this fruit in your shopping cart and get ready to bear its goodness.
New Zealand is not only famous for its cricket team, but also for the Star of the Fruits, Kiwi fruit. Its vibrant green color is so appealing, whilst its health benefits are even more appealing. The whole fruit along with its seeds and skin is edible and tasty. Lets peruse through the benefits it has to offer.
Health benefits of the Kiwi Fruit:
Treasure of antioxidants–
Kiwi fruit is rich in antioxidants such as lutein, a carotenoid which is known to prevent cataracts and various cancers.
It is also rich in vitamin C, another antioxidant which strengthens the immune system, prevents arthritis, cancers etc.
It is rich in vitamin E, a major antioxidant which improves cardiac health and immunity.
High mineral content:
It is rich in potassium, which reduces the blood pressure and improves the fluid balance in our body.
Its high copper content too helps improving bone integrity and immunity.
Its magnesium content helps to improve bone health.
Kiwi is rich in zinc which helps to improve hair and skin health.
Other health benefits of Kiwi Fruit
This fruit is said to be heart friendly as its fiber content, high folate content along with vitamin E, helps to reduce cholesterol levels and prevent heart disease. Research also says that including kiwi fruit in the diet helps to reduce clot formation and arterial blockages. It is also known to have compounds which thin the blood.
Its high fiber content, improves gut integrity and prevent constipation as well as colon cancers.
The wondrous fruit can be marvelous for health. It can be scooped out with a spoon and eaten as a snack. It can be added to salads, and can be consumed in the form of smoothies. Next time you plan to go shopping, do not forget to add this fruit in your shopping list.
Now, don’t we just love the smell of corn on cob with barbecued steak (lean cuts please)?. Sweet corn is a vegetable which is so versatile and can be used in any cuisine. It can find its way in a salad or in a sandwich or even in a saute. Although its a veggie, it can still become the star of the main course.
Lets have a look at the benefits of sweet corn.
Sweet corn is rich in fiber and can help to relieve constipation and prevent colon cancers. It also does not raise our blood sugars due its high fiber content.
It is a rich source of beta carotene and also rich in antioxidants such lutein, xanthins etc which help to improve eyesight and prevent cataracts.
It helps in weight loss as it can act as whole meal on its own if combined with some good quality protein such as chicken, egg whites or low fat milk products.
It is rich in folate which prevents anemia.
It is also rich in B group vitamins such as thiamine, riboflavin, niacin, pyridoxine etc.
It contains many minerals such as zinc, selenium, potassium, copper and manganese.
Sweet Corn which is unprocessed, can also be included in gluten free diets in form of steamed corn etc.
I am sure by now, you must be dreaming about sweet corn soup, but ditch the corn flour which is unhealthy and refined. Steam it, roast it, add it in salads. Now you have just more reason to enjoy it!!!
Muscle gain is always synonymous with protein intake. The supplement market has cashed on this and have developed a string of protein supplements and brands. One of these supplements are Whey protein supplements,which have gained a lot of importance, one for being the most pure protein supplements available.
Whey has been isolated from milk from which three forms have been generated such as
Whey protein isolate- This is the purest form and is easiest to digest and has over 100% availability to the body but is very expensive.
Whey protein concentrate– This has fats and lactose ie milk sugar and least expensive.
Whey protein blends- It has both isolates and concentrates and moderately priced.
Whey protein isolates and blends are most commonly.
Benefits of whey protein
Aids in weight loss
Helps in gaining lean muscle
Fuels your workout
Improves your metabolic rate
Who should use Whey Protein?
All athletes, those who work out regularly and men and women alike can use it. Firstly, check with a dietitian who can advise you on your protein intake as you should not go over board with protein as it can have detrimental effects.
For body builders and athletes, over 2 scoops can be taken which gives about 48grams of proteins. (1 scoop gives 24g of protein) but for those who are on weight loss plans, regular fitness plans etc can have it post weight training or as meal replacement as one scoop with plain water provides 130Kcal.
Adding fruits, coconut water, black coffee, skimmed milk, nut butters can make yummy smoothies. My personal favorites are banana with chocolate flavored whey and strawberries with vanilla flavors.
Who should avoid whey protein?
Those with kidney or liver problems.
Lactose intolerant people
Watch out for artificial sweeteners or excessively added sugars too as this can pack on calories. But remember that whey protein is a supplement not the only source of protein. Eat other sources of protein to meet your requirements too.
Make way for whey and get its benefits for attaining a healthy body and better life style.