Wellness center

25/12/2015

08/12/2015

5 Extremely Stupid Weight-Loss Tips That Will Make Your Health Miserable

Let’s admit it, weight loss is no child’s play and, most people who want to cut down fat don’t ‘really’ want to commit to a regime. Majority of people lose their minds while trying to lose those extra kilos. The reason for this is nothing but ridiculous weight loss tips from people who know nothing about fitness. Here are 5 most common weight loss mistakes.

1) Eat Less (Read, starve yourself)

Eating small-portioned meals at regular intervals throughout the day will keep your metabolism burning and, hence, your body will continue to burn fat. But that doesn’t mean you can eat whatever junk you want. Try eating after every 2-3 hours and snack on nuts, walnuts and almonds. And if anyone tells you to starve yourself, tell them to educate themselves a little.

2) Cut Out ‘ALL The Calories And Carb’ From Your Diet

Not all calories are the same. Avoid empty calories like cheese, French fries and other junk foods. Empty calories make you obese. Quality calories from spinach, apple, and peanut butter help fat burning muscle mass buildup and cardiovascular health. Same goes for carbs; there are refined carbs like white bread and white rice that you should avoid. On the other hand, healthy carbohydrates, such as whole grains, fruits, vegetables, or legumes are associated with overall good health. Also, these two are the energy powerhouses of the body. So, don’t be stupid and malnourish yourself!

3) Eat A High Protein Diet

Sorry, you don’t need a high protein diet unless you are an elite bodybuilder or an athlete. The body primarily needs 3 macronutrients: proteins, carbohydrates, and fat to keep the metabolism at optimum levels and, hence, to burn fat. Protein plays no role in burning fat!

4) Work Out With An Empty Stomach

This is the worst thing that you can do to your muscles! Working out without food in your stomach doesn't affect calorie burn but it totally does accelerate muscle breakdown. Try sweet fruits, like bananas, peaches, and mangos as pre workout foods. Dark chocolates are also good as they are rich in caffeine.

5) Skip Breakfast To Skip Extra Calories
You need to be really stupid to fall for this. People who skip breakfast, end up overeating at lunch hours and struggle with constant snacking. Only when you take a wholesome breakfast, will you be able to lose fat.

31/08/2015

7 ways to add protein in your daily diets

Looking to add more protein to your diet? Here are some simple, delicious ways to boost your protein intake.
Getting enough protein at meals isn’t usually difficult, especially if your meal centers around a protein-rich piece of chicken or fish. But when your menu features items that may not be as protein-rich – like soups or pasta dishes, for example – you might want to consider some add-ins to provide a protein boost to your meal.

In order to work more protein into your day, protein-rich eggs, dairy products, protein powders, beans and tofu can all be used to add more protein to everyday dishes. Here are some ways to use these foods to help you meet your protein goals at every meal.

7 Ways to Add More Protein To Everyday Dishes

Protein powder is a natural in smoothies, but you can also stir protein powder into hot cereals, scrambled eggs, cottage cheese or yogurt. You can also “power up” your baked goods by adding protein powder to your recipes for items like bran muffins, whole grain pancakes or banana bread. Or, try making a “protein chai” – blend vanilla protein powder into a smooth paste with a little water, then top off with hot tea and a sprinkle of cinnamon.
For best protein powders you can have Herbalife personalized protein powder that helps us to meet the requirements.

Eggs are super-versatile protein boosters and a single egg, or two whites, contributes about 7 grams of protein. Hard-boiled eggs are great to keep around to round out a snack, to chop into a tossed salad, slice onto a sandwich or as a source of protein in a vegetable curry. You can give a protein boost to soup by slowly pouring beaten eggs into simmering broth (they’ll cook almost immediately). Or, try stirring some egg whites into oatmeal as it cooks – it will help thicken up the cereal, but won’t change the flavor.

Nonfat cottage cheese offers up a good boost of protein along with bone-building calcium. You can stir cottage cheese into cooked scrambled eggs, casseroles, mashed potatoes or pasta dishes; or, try whirling it in the blender with beans for a high-protein dip for raw veggies. You can give baked goods a protein boost by sneaking some cottage cheese into your recipes for pancakes, waffles and muffins.
Milk and soy milk (not almond or rice milk, which have very little protein) can replace other liquids called for in recipes and boost the protein. Depending on the recipe, milk can often stand in for broth, juice or wine in lots of dishes. Make your oatmeal with milk instead of water, and you’ll get an extra 7 to 10 grams of protein, or give soups a creamy protein boost by substituting milk for part of the broth or water.
Beans are a good source of protein and can be added either whole or mashed to foods like soups, stews, casseroles, pasta sauces, curries, salads or guacamole. Hummus can be used as a spread for sandwiches or wraps to add some extra protein, or it can be thinned down with a little water and used as a salad dressing. Mild-tasting white beans can even be added to protein shakes – their flavor is hardly noticeable, and beans add a thick, creamy texture.
Tofu has such a mild flavor that it can be sneaked into a lot of dishes for a protein boost. You can add it to protein shakes, or blend it until smooth and add to sauces, casseroles, eggs and pasta dishes, or use as a base for a healthy dip for veggies. You can also cut firm tofu into cubes and add to salads, soups and stir-fries.
Plain, nonfat yogurt adds a tangy protein boost to protein shakes, oatmeal, soups, sauces and curries. If you’re adding to hot foods, stir in at the last minute to prevent it from curdling. Plain yogurt can also replace mayonnaise in tuna, chicken or egg salads. Even salad dressing can get a protein boost from yogurt – whisk plain nonfat yogurt with salt, pepper, garlic, herbs and a drizzle of olive oil for a tangy dressing for your greens.
Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

30/08/2015

Remember this

30/08/2015

30/08/2015

How a few small diet changes can add up to big results

You might have heard that it takes only a few weeks to establish a new eating habit – which would suggest that those diet and lifestyle resolutions you made at the beginning of the year should have taken hold by now. But in reality, there’s no hard and fast rule when it comes to forming new eating habits – for some, a new habit may well be established after a few weeks, but for others it could take much longer for dietary changes to comfortably settle in.

My guess is that those who take the ‘baby steps’ approach to dietary changes probably do a bit better than those who try to tackle too much at one time. That’s one reason I suggested at the end of last year that you might try making just a few small changes every month throughout the year – rather than taking on a lot of big changes at once. The idea is simply this: taken together, many small changes over time can lead to big results. And, since little dietary changes are easier to practice every day, you’ll always be reinforcing those new eating habits for a lifetime.

Did you Stick to New Year’s Resolutions?
If you made diet resolutions in January, how are you doing? Are you sticking with your plans? Or did you try to do too much at once? Did you just fall right back into your old habits? Do you even remember what you promised yourself you were going to do? If you haven’t made the progress you’d hoped you would, there’s a good chance that you either tried to do too much at once, or the changes you tried to make were too drastic.

Making Diet Changes – A Few Small Steps for This Month
Sticking with the idea that “small changes add up to big results”, here are my suggestions for three small diet changes you might want to try this month. Taken together, they could add up to some pretty impressive results.

Small Diet Change #1: Leave a few bites of food on your plate.
The practice of leaving a few bites of food on your plate is designed to help you get in touch with your ‘fullness’ signals. Training yourself to stop eating when you’re comfortably satisfied will help you learn how much food you actually need at a sitting. One way to do that is to leave a few bites on your plate so you can practice paying attention to your internal signals. Too often, we rely on an empty plate to tell us we’re finished eating – and by then we may have eaten a lot more than we should.

Big Result #1: It’s been estimated that a single bite of food averages about 25 calories. Let’s suppose you leave 2 bites of food on your plate at two meals every day. That’s a daily savings of 100 calories – and in a year’s time, that could add up to a 10lb /4.5kg weight loss.

Small Diet Change #2: Double the veggies and cut the starch.
If most evenings you sit down to a typical meal that consists of a protein, a vegetable and a starch, try making this change just three times a week. Simply omit the starchy portion of your meal – the rice, the noodles, the potato – and double up on your vegetables.

Big Result #2: A portion of cooked rice, noodles or potato has well over 200 calories, while the same amount of cooked vegetables has about 50 calories. Every time you make this change, you’ll save about 150 calories. Make this change three times a week for a year, and you’ll save enough calories to lose almost 7lbs / 3kgs.

Small Diet Change #3: Switch from fruit juice to whole fruit
If you’re counting on fruit juices to help meet your recommended daily fruit servings, you could shave quite a few calories if you switch to whole fruit instead. One problem with fruit juice is that it lacks the filling fiber that you find in whole fruits. So, a typical glass of fruit juice might contain the equivalent of several pieces of fruit, but it won’t be nearly as filling. While you may not eat 2 or 3 oranges in a sitting, it’s not difficult to drink the calorie equivalent in glass of orange juice.

Big Result #3: Let’s say you eat a whole orange instead of drinking a 12-ounce (375mL) glass of orange juice in the morning. Every time you do that, you save about 100 calories (and you’d pick up about 3 grams of fiber, too). Now suppose you make that swap 5 times a week. That one little change could save you enough calories to drop 7.5 lbs / 3.4kgs s in a year.

Did you make some small changes in January that are still working for you? Please share your success!

06/08/2015

21/07/2015

“Food Safety: Expiration Dates on Food Labels http://t.co/qYFCySHUQt”

17/07/2015

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