Top 9 breakfast mistakes to avoid
Breakfast is the most important meal of the day, but what people do not know about this meal is that if they skip this meal, it could have an adverse effect on their weight.
Top breakfast mistake to avoid # 1: Juicing your fruit
When you start your blender to juice oranges, remember that this process causes the fruit to lose most of its vitamins, minerals and fibre. Instead, replace your juice with a glass of water and a whole fruit. It will save you some extra calories.
Top breakfast mistake to avoid # 2: Eating a baby size breakfast
Eating whatever you want cannot help you escape from those extra calories. It is a common myth that eating whatever you wish after a long gap of fasting will not make you gain weight. Oily parathas, waffles, leftover dinner can lead to extra calorie consumption.
Top breakfast mistake to avoid # 3: Beware of breakfast treats
The tempting doughnuts and muffins can cause as much as an entire meal’s caloric consumption. When placed in front of you, take a deep breath and realise that you have set healthy lifestyle changes and politely decline.
Top breakfast mistake to avoid # 4: Monitor your caffeine intake
One cup of coffee or tea could help boost your mood and metabolism, but avoid drinking multiple cups of coffee. This can cause sleep deprivation and coffee add-ons can reflect on your body in a bad way.
Top breakfast mistake to avoid # 5: Unhealthy breakfast
Eat a fist full of nuts, a bowl of cereal and a whole fruit instead of chocolate pancakes, muffins and mayo sandwiches. High calorie and high fat items can cause a sugar spike and recurring spikes could cause health issues.
Top breakfast mistake to avoid # 6: Thinking breakfast is not important
Even if you feel full from the previous day’s dinner or are in a rush, make sure you eat a quick breakfast. Skipping breakfast slows down our metabolism and makes us feel lethargic. A slice of whole-wheat toast, a fruit or a fist full of sprouts can do the trick.
Top breakfast mistake to avoid # 7: Avoid breakfast buffets
Buffets and large breakfast spreads could make you eat more than you need. Do not stuff yourself silly by opting for sugar coated cereals, doughnuts and fruit cocktails. Instead, choose egg preparations, leaner meats, oats, wheat flakes and milk.
Top breakfast mistake to avoid # 8: Gorging on food early in the morning
Have a glass of lukewarm water, first thing in the morning. It helps to keep you hydrated, aids digestion, cures gastric ailments and gives you a feeling of fullness.
Top breakfast mistake to avoid # 9: Not eating a healthy breakfast
Try and eat a healthy breakfast like green tea with a lemon wedge, oats with half a banana/ an egg preparation with an orange and whole wheat toast.
Source: healthmeup.com
7 step plan to get really fit
Did you spend the weekend wondering how we are already in March and that tyre you’d vowed to lose during the new year only seems to have grown bigger? Well, you’re not alone and it’s not a good thing. Most of us have fitness goals that we want to achieve (we really do), but aren’t able to because we don’t factor in actually planning and working towards the goal (after all, running 5 km every morning does mean waking up an hour earlier, which means sleeping an hour earlier and so on).
Step 1: Write it down
What do you want to do? Lose weight, lose inches or just be able to climb five flights of stairs without feeling out of breath? Whatever it is, put it down on paper and keep it in your line of vision (either on the fridge, cupboard or work desk). Remember to also chart your progress. As you inch closer to your goal. It will keep you motivated.
Step 2: Run the obstacle course
Have you thought about why you never ended up sticking to your last running regime? Probably because you wanted to do it at 5 am, when you have never woken up before 6. Your body isn’t going to suddenly start waking up at a different hour, especially if it foresees a gruelling workout ahead. Squeeze your workout within your working day — if morning isn’t possible, you can walk/run after you return in the evening. Instead of hitting the promenade which might not seem very inviting after certain hours, walk for an hour within around your housing complex. Figure out what’s holding you back and how you can work around it. Do the same with your diet. Switching from butter naans and chicken to soups and salads overnight will only leave you craving for a midnight snack.
Step 3: Get a partner
There’s nothing better than company to keep you on your toes. But choose the right one. Someone who will wake you up when you want to hit the snooze button, someone who will encourage you to push yourself harder and someone who you feel slightly competitive with. Your partner, if you can’t afford a personal trainer, should enjoy the same kind of workouts. No point pairing up with a gym rat if you prefer a run under the sun.
Step 4: Set weekly targets
No one went from couch to 5K in a day. While your own goal may be to lose 10 kg, figure how much you can achieve in a week. It could be just 500 gm, but hey, that’s something too.
Once you are well on your way to losing the 10 kg don’t make life tough for yourself by adding more goals to the programme — Deepika’s waist or Ranveer’s torso. Focus on one thing alone. When you have lost the weight and maintained it for a good six months, up your ante.
Step 5: Be flexible
You couldn’t hit the gym today — your gym tee shirt which you washed last night has still not dried. What will you wear? Or perhaps the less frivolous, you missed your gym hour, now what? Hit the road. Go for a walk. If there’s no time for a sustained onehour workout. Give yourself six 10-min breaks through the day for push-ups, stretches and crunches. All you have to do is miss your coffee and gossip break.
Step 6: Change routine
The same routine, like the same meal, can get boring. Even if it’s pizza or cupcakes. Factor in the boredom. You will feel it someday. Every week or so, change your workout session — either a change in the route or a variation in the workout. Carry a skipping rope and do a few jumps in between two rounds of walking. If you have access to a pool, ditch the gym for the water. Even a change in your workout playlist could motivate you.
Step 7: Rest
Every one needs a day of rest. You do too. Factor that in. If you fear you will lose momentum, go for a lighter workout — say a stroll or a slow swim or a game of tennis/badminton/ squash with your workout partner. It will refresh your mind and get you back on the run.
Source: timesofindia.indiatimes.com
Tackling insomnia with ease
So you have tidied your room, run up a list of things that may be troubling your mind, even read a book and started counting sheep, but still unable to sleep?
You are definitely not alone in this struggle. An estimated five per cent of Indians suffer from sleep-related disorders. Women are the worst sufferers – around 6.5 per cent – as compared to men who run a figure of 4.3.
The consequences are predictable – anxiety, diabetes, high cholesterol, cardiovascular issues, loss of memory and even suicidal tendencies.
Tried changing your dietary habits for a good night’s sleep? Doctors and dieticians say it might as well be worth it. Kanika Malhotra, senior clinical nutritionist, reminds us, “Remember your mother feeding you a glass of warm milk before you went off to sleep. There is scientific evidence that says it’s, indeed, a sleep-booster. Milk contains tryptophan which triggers the hormone serotonin that induces sleep. Ditto for nuts, eggs, honey and tofu which also contain tryptophan and can be had in good portions in the night-time meal.”
Dr Sonia, alternative medicine expert, adds, “All things that contain magnesium, potassium and calcium, which soothe the nerves, will aid in sleeping. This includes bananas, whole grains, yoghurt and green leafy vegetables. Cherries and chickpea contain melatonin, a chemical which improves the quality of sleep. You will be able to see the effect within a few days.”
The bad boys, unsurprisingly, are coffee, chocolates and cigarettes. These are associated with the fight-or-flight reaction in the human body, increase adrenalin production and raise heart beat.
On some people, its effect is known to wear out not before eight hours after consumption. Kanika Malhotra says, “It’s much better to go for herbal teas. This includes
chamomile tea and basil tea. They also calm the nerves and help you doze off.”
Garlic and red meat are also sleep-inhibitors.
Dr Sonia says, “Avoid heavy and spicy food. It encourages the stomach lining to produce more acid which can result in a reflux and disturbed sleep. Go for lighter dinners including soups. This will help you reduce the waist line as well as the time taken to fall off
to sleep.”
Source: deccanherald.com
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