Serious, deep-from-the-heart resolutions are part and parcel of many new year plans. There is no great theory or secret behind living up to these resolutions and sticking to a simple strategy can give you the desired result.
A Healthy Lifestyle Change is Forever
There is no finish line or winning point in the race for nutrition. It is a continuous process that needs gradual change over time to achieve overall physical and mental well-being. Weight loss using crash diets or other dangerous slimming methods should not be your focus. Take it one step at a time and achieve long-term positive results. Restaurants and fast-food joints have sprung everywhere and it is easier to add something in your diet instead of removing it. Start with including a small portion of fruits and vegetables each day to gradually shift focus towards healthier eating.
If your aim is weight loss, performing physical activity along with nutritious food can help to burn excess calories.
Try to Cook with Passion
Instead of looking at cooking food as a strenuous task, try to take it up with interest and happiness. Eating home-cooked food is much healthier and cheaper than dining out. Buy fresh produce from your local farmers’ market or grocery shop, and fresh fish and lean meats can be purchased as and when needed. Explore new recipes that are easy to make but rich in nutrition value.
Eat Out with Caution
When you dine out, the control over cooking food is with an unknown person who is more concerned with preparing tasty food that something nutritious to attract clients. But, eating out is inevitable for few people and they are forced to take their meals at restaurants most days of the week. Such people should choose their food and restaurant with caution. Choose restaurants that use olive oil or canola oil, fresh vegetables, seafood and whole grains. Stay away from deep-fried foods and unhealthy carbs while eating out.
Don’t Get Hitched by Fad Diets
Many companies try to lure people around new year to benefit financially by offering discounts and special packages for weight loss. They try to sell superfoods, slimming shakes and much more products that are all gimmicks. There is no instant solution for weight loss. The weight accumulated over the years cannot be dissolved in some days’ time. The goal should be to eat smart, play hard and be active. Instead of getting fooled by fraudulent weight loss advertisements, it is better to meet a registered dietitian nutritionist who can plan a healthy weight loss program fitting your requirements. Get in touch with reputed RDNs at www.firsteatright.com to complete your new year goal successfully.
Beverage Choices Too Affect Calorie Intake
Plain water is the best thirst quencher. Nothing can beat the refreshing quality of pure drinking water. Skim milk, black coffee or tea, coconut water or plain buttermilk can also be consumed. Your milkshakes and other sugary drinks can shoot up calorie values consumed in a day. Limit such drinks and stick to water or skim milk.
Smoking was mostly confined to men in earlier decades. But now, more women have taken up smoking as they find it as one suitable way to prove that they are equal to their men counterparts and find it fulfilling. The number of women smokers almost doubled during the period 2005 to 2010 and female smokers are outnumbering male smokers these days.
Health Consequences of Smoking in Women
Last 50 years have seen a 3-time rise in risk of death due to smoking in women and the statistics almost equal men’s risk. The staggering data is such that there are more cases of women dying from lung cancer these days compared to breast cancer.
Chronic obstructive pulmonary disease (COPD) has no cure and 90% of COPD cases are caused due to smoking as explained at www.firsteatright.com. Women smokers in specific age groups are 38-times likelier to develop COPD that women who have never ever smoked. Also, more number of women are dying from COPD compared to men and they seem more sensitive to developing COPD at a younger age. While heart disease as the primary cause of death was subjected to the men population until recently, women who smoke after the age of 35 are said to be at a greater risk of dying from coronary heart disease than men who smoke.
The ugliest side effect of smoking in women is the effect it causes on their fetus or baby. All of us may be passive smokers at some point, but when you subject your fetus to risks and consequences of smoking, this is unethical and inhuman. Smoking during pregnancy can have several side effects such as premature birth, low birth weight, birth defects or even affect the placenta (organ which helps in passing on nutrition from mother to fetus). It is better that the woman quits smoking while she is planning for a baby or at least as soon as she gets pregnant. If not, cessation at any stage of pregnancy can help to safeguard the health of the mom and the unborn baby.
Smoking in women not only affects the heart and lungs but can end up in cervical cancer too. Life expectancy of an any smoker is at least 10 years less than the life expectancy of non-smokers. Also, children are more around their moms and this makes them vulnerable to the smoke emitted from tobacco use. Exposure to secondhand smoking puts the children at an increased risk of ear infections, lower respiratory illnesses, severe asthma attacks, coughing, wheezing, sneezing and breathlessness. Also, teens are more likely to smoke if they have a family member or a close friend who smokes.
Help the Women in your Life Quit Smoking
Quitting tobacco use can be a difficult task as the person is addicted to nicotine by then. With the help of nicotine replacement products, such as gums and patches, medications and free consultations quitting becomes much easier. The advantages of quitting smoking are many-heart attack risks decrease enormously during the first year after quitting, stroke risk drops to the risk of a non-smoker within five years of quitting tobacco use and the risk of dying from lung cancer is shelved by 50% within 10 years of quitting.
While not all succeed in their first attempt to quit smoking, many are likely to start quitting after several attempts. One gets the motivation to quit by looking at the list of advantages that come along with the quitting factor.
Sometimes, even the best of your intentions to stay active and exercise daily go futile. The most intense fitness freaks are challenged with adhering to exercise schedules once a while. To prevent reoccurrence of such lags, we need to analyze the hindrances that we may face during our route to fitness and decipher strategies to tackle or avoid them.
Tick Tock Clock
The most trivial and common excuse given for refraining from exercise is lack of time. We prioritize job, kids, household chores, social interactions and other things over exercise and bother about fitness only when it is inevitable, or we have immense time in our hand.
Human body was designed to move around often and when we consider exercise to be an indispensable part of living, we are sure to pave way for it by hook or crook. Include exercise in your daily ‘to do’ list which would make it mandatory for you to workout, instead of trying to include workout whenever you find time.
In spite all these tricks, if you still find yourself lacking time for exercise, start with just five minutes of activity every day which is sure to promote good health than doing nothing at all. Above health advantages, these five minutes will make exercise a part of your daily routine and a lifelong habit.
Stress Maker or Stress Buster
Although exercising is a great option to get rid of the stress that’s troubling you, most people find it annoying to involve themselves in physical activity when they are stressed. Exercise acts as a stressor on the body and vigorous-intensity exercise during these times is not recommended.
To enjoy the activity and also reduce stress, pick something that makes you happy, fulfilled and refreshed. If you don’t feel like going for a 10-kilometer jog or perform some intense workouts, let it be. Decipher the ones that make you feel less stressed and focus on these activities.
Hot or Cold, be Bold
The sunshine, chirpy little birds and the bright yellow sand outside are sure to attract you to workout outside. But, the situation is not the same when it is raining cats and dogs, or the temperature drops drastically and makes you want to get inside a blanket and enjoy a hot cup of chai. Decide upon a warm and safe place to workout during winter or rainy season. You can switch on some fast-beat song and workout inside the comfort of your home or even go for a few laps inside a mall. If you keep waiting for the perfect weather to start your physical activity session, you are sure to remain inactive most time of the year. If you are looking for some creative summer activity workouts, you can find a lot many at www.firsteatright.com.
Each of us are sure to reach a fitness plateau even when guided with the best fitness instructions. This can lead to irritation and disappointment if weight loss or beauty is the only goal of exercising. Instead, if we have non-weight-related goals such as better stamina, improved sleep, increased energy or simply feel the satisfaction of staying active we can remind ourselves of these advantages during the plateau stages and keep pushing ourselves harder.
Injured or Ill
Illness or an injury might prevent a person from exercising. Instead of focusing on what cannot be done, shift focus to what can be done. If you have hurt your leg, do some upper body stretches. If you suffer from the flu, take a short walk outside your home to breathe some fresh air. Your goal during these times must be to stay in touch with some activity, so that you don’t lose your momentum to exercise regularly.
If you feel that your fitness routine is going down or not happening as per your plan, rewind the plans and go through the strategies used. Find out the elements that are pulling down your fitness goal. There is no destination that can be reached with fitness as it is a continuous process of learning, modifying and improving your overall health and goodness throughout your life.
Advertisements are any kids’ favorite as they are short, crisp, colorful and convey the required information through pictures mostly. As soon as an advertisement pops up in the television, our kids’ head turns towards the TV ignoring whatever work he/she might be involved in. This is a common scenario in most of our houses. But the latest WHO reports on television advertisements force us to reconsider our kid’s interest in digital ads.
The reports convey the depressing fact that childhood obesity is influenced by promotion of foods and beverages high in saturated fat, salt and free sugars (HFSS). Eating habits are a personal choice but sadly, these habits are affected by a child’s food environment and molded by food producers, retailers, food marketers and others associated with the food market to ensure that HFSS foods are available everywhere and at a cheaper rate than healthier foods. Parents and caretakers are often ignorant of these marketing strategies used in televisions and online media. But when the researchers showed these parents some of the HFSS-food marketing techniques that captures their kid’s interest, they were shocked and immediately expressed a desire to reduce it from the media.
Catchy Advertisements & Increasing Childhood Obesity
Children under 8 years of age are unaware of the persuasive intent of advertisements and promotions aimed at such children are exploitative. Children are gifted with the ability to recall ad contents and wish for certain products only after the very first exposure or after a few repetitive exposures. Parents too tend to purchase these products requested by their children to satisfy their wishes.
So how exactly do these advertisements increase obesity rates in children?
Restrictions on HFSS Products
Government should come forward to define “marketing directed at children” and also establish the legal age at which marketing to children could be permitted.
Actions to curb these unhealthy marketing strategies include:
Parents Should Play Their Role Properly
AVOID FRAUD. EAT SMART.
+91 7846 800 800
Dietitian & Nutritionist Dr. Nafeesa Imteyaz.