1. consume 1-2 cups(8 to 16 ounces of water) at least one hour before the start of exercise. If possible consume 8 ounces of water 15-30 mins before the start of exercise.
2. consume 4-8 ounces of water every 10-15 minutes during the workout.
3. Consume 16-24 ounces of water during the 30 minutes after exercise,WHETHER THIRSTY OR NOT
Wednesday, June 3, 2009
Wednesday, May 13, 2009
Caloric nutrients
Did you know that Carbohydrates, Protein and Fat are the 3 nutrients that provide calories? These calories are used by the body to sustain life by maintaining body temperature, and facilitating the growth and repair of organs and tissues.
Fat is a concentrated source of energy and contains more than twice the calories of protein and carbohydrates. Alcohol also provides calories but is not considered a nutrient since it does not contribute to the growth, maintenance or repair of body tissues.
Alcohol can or will be converted into Fat when total calorie intake is more than total calorie output
1 gram of protein = 4 KCal
1 gram of Carbs = 4 Kcal
1 gram of Fat = 9 Kcal
1 gram of Alcohol = 7 Kcal
Fat is a concentrated source of energy and contains more than twice the calories of protein and carbohydrates. Alcohol also provides calories but is not considered a nutrient since it does not contribute to the growth, maintenance or repair of body tissues.
Alcohol can or will be converted into Fat when total calorie intake is more than total calorie output
1 gram of protein = 4 KCal
1 gram of Carbs = 4 Kcal
1 gram of Fat = 9 Kcal
1 gram of Alcohol = 7 Kcal
Thursday, May 7, 2009
work out and diet
i thought i might as well start from basics. why work out and diet?? it's coz most people have questions regarding the basics... namely... why exercise? why diet...hold on there.. one question at a time
exercise coz it helps us maintain body weight, which is very improtant. for each individuals height, there is a corresponding weight that is ideal for optimum good health. it helps us keep cholestrol in control along with body fat. ideal body fat for MEN- 14-17% and for WOMEN- 23-29%.
Id eal BMI- Weight in Kg divided by height in meters square. Ideal BMI for any human old or young is 24.9
exercise coz it helps us maintain body weight, which is very improtant. for each individuals height, there is a corresponding weight that is ideal for optimum good health. it helps us keep cholestrol in control along with body fat. ideal body fat for MEN- 14-17% and for WOMEN- 23-29%.
Id eal BMI- Weight in Kg divided by height in meters square. Ideal BMI for any human old or young is 24.9
Wednesday, May 6, 2009
one post a day target
hey there,
I have a goal to achieve. One post a day on this blog. Lets see if i am able to achieve it.....tought but not impossible..
My target is to write or even take excerpts from articles to post in this blog.. it will all relate to exercise, fitness, diet, food, mostly organic food, healthy recipes... mmhmhmh whatever i can cover to make life more interesting...
exercises would include just demonstration of an exercise, or yoga, pilates, breathing techniques... fitness tips and much more..
food is going to be healthy food, yet yummy food....
so wait for more
I have a goal to achieve. One post a day on this blog. Lets see if i am able to achieve it.....tought but not impossible..
My target is to write or even take excerpts from articles to post in this blog.. it will all relate to exercise, fitness, diet, food, mostly organic food, healthy recipes... mmhmhmh whatever i can cover to make life more interesting...
exercises would include just demonstration of an exercise, or yoga, pilates, breathing techniques... fitness tips and much more..
food is going to be healthy food, yet yummy food....
so wait for more
mindful eating
Something on the lines of the AOL approach to eating as my nutritionist friend Shiny had mentioned:I guess the Harvard guys seem to be "inspired" by Shri Shri..........
Mastering the Mindful Meal
Eating while multitasking, whether working through lunch or watching TV while eating dinner, often leads us to eat more. On the other hand, eating "mindfully," savoring every mouthful, enhances the experience of eating and keeps us aware of how much we take in.
Our fast-food culture is one where meals have become yet another task we squeeze in during the day. It is all too common to hear of people grabbing breakfast on the run or attending a lunch meeting, where business is front and center and food is merely the bait to get people there.
Adults in the United States devote an average of 1 hour and 12 minutes per day to eating, yet spend between 2½ and 3 hours per day watching television. Our kids are rushed, too. Studies have shown that school lunch periods provide an average of seven to 11 minutes for students to consume their lunch.
The speed at which we eat isn't the only problem. As a nation of multitaskers, we often pair eating with other activities, such as driving or working at our desks. It is rare that we're simply eating when we're eating. In fact, 66% of Americans report regularly eating dinner in front of the television. With obesity at epidemic proportions, it is essential that we take a closer look at not just what we eat, but how we eat.
The effects of mindless eating
It may come as a big surprise to learn that "mindless" eating, or eating without awareness, can have negative health consequences. Scientists are beginning to evaluate and better understand the complex role of the mind-body connection in eating behavior. It turns out that when our mind is tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating, and bowel irregularities.
Gas and bloating aside, overeating and obesity are perhaps the most significant health problems caused, at least in part, by mindless eating. The mind-body connection plays a pivotal role in our ability to accurately assess hunger and fullness.
While the precise mechanisms of hunger and fullness are not completely understood, we do know that the brain and central nervous system receive signals from the body when food is desired or needed. These signals can be caused by many triggers, including psychological states such as our mood. Once eating is under way, the brain has a key role to send out a signal when fullness is approaching. If the mind is "multitasking" during eating, critical signals that regulate food intake may not be received by the brain. If the brain does not receive certain messages that occur during eating, such as sensation of taste and satisfaction, it may fail to register the event as "eating." This scenario can lead to the brain's continuing to send out additional signals of hunger, increasing the risk of overeating. The solution is what Harvard dietician Stephanie Meyers, R.D., L.D.N., C.N.S.D, has called "mastering mindful eating."
How to practice eating mindfully
Eating mindfully means eating with awareness—not awareness of what foods are on your plate, but rather awareness of the experience of eating. Mindful eating is being present, moment by moment, for each sensation that happens during eating, such as chewing, tasting, and swallowing. If you've ever practiced mindfulness in any way (such as meditation, relaxation, or breathing exercises), you are familiar with how easily our minds wander. The same happens when we eat. When you begin to practice mindful eating, one important thing to remember is not to judge yourself when you notice your mind drifting off the experience of eating. Instead, just keep returning to the awareness of that taste, chew, bite, or swallow. If this concept is new, try the following exercise.
Do this exercise with a friend. You will need one small slice of an apple for each person. One person reads the instructions listed below while the other person completes the exercise.
1. Take one bite of an apple slice and then close your eyes. Do not begin chewing yet.
2. Try not to pay attention to the ideas running through your mind, just focus on the apple. Notice anything that comes to mind about taste, texture, temperature, and sensations going on in your mouth.
3. Begin chewing now. Chew slowly, just noticing what it feels like. It's normal that your mind will want to wander off. If you notice you're paying more attention to your thinking than to the chewing, just let go of the thought for the moment and come back to the chewing. Notice each tiny movement of your jaw.
4. In these moments you may find yourself wanting to swallow the apple. See if you can stay present and notice the subtle transition from chewing to swallowing.
5. As you prepare to swallow the apple, try to follow it moving toward the back of your tongue and into your throat. Swallow the apple, following it until you can no longer feel any sensation of the food remaining.
6. Take a deep breath and exhale.
You may find it interesting to talk with your partner about your experience. What did you notice while chewing? Why did you swallow? Was the food no longer tasty? Did it dissolve? Were you bored?
The point of this exercise is not to suggest all your meals be consumed as meticulously as this experiment. Rather, by doing this exercise you may discover some things about your own eating habits. Some people find value in doing a shorter version of this exercise with the first bite of each meal. This helps set an intention of being mindful through the course of your meal. Listed below are a few other suggestions for introducing mindfulness while eating. Try them and see what you discover!
Simple first steps toward introducing mindfulness while eating:
* Eat with chopsticks.
* Eat with your non-dominant hand.
* Chew your food 30 to 50 times per bite.
* Eat without TV, newspaper, or computer.
* Eat sitting down.
* Put the proper portions of food on your plate and try to make the meal last at least 20 minutes.
Mastering the Mindful Meal
Eating while multitasking, whether working through lunch or watching TV while eating dinner, often leads us to eat more. On the other hand, eating "mindfully," savoring every mouthful, enhances the experience of eating and keeps us aware of how much we take in.
Our fast-food culture is one where meals have become yet another task we squeeze in during the day. It is all too common to hear of people grabbing breakfast on the run or attending a lunch meeting, where business is front and center and food is merely the bait to get people there.
Adults in the United States devote an average of 1 hour and 12 minutes per day to eating, yet spend between 2½ and 3 hours per day watching television. Our kids are rushed, too. Studies have shown that school lunch periods provide an average of seven to 11 minutes for students to consume their lunch.
The speed at which we eat isn't the only problem. As a nation of multitaskers, we often pair eating with other activities, such as driving or working at our desks. It is rare that we're simply eating when we're eating. In fact, 66% of Americans report regularly eating dinner in front of the television. With obesity at epidemic proportions, it is essential that we take a closer look at not just what we eat, but how we eat.
The effects of mindless eating
It may come as a big surprise to learn that "mindless" eating, or eating without awareness, can have negative health consequences. Scientists are beginning to evaluate and better understand the complex role of the mind-body connection in eating behavior. It turns out that when our mind is tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating, and bowel irregularities.
Gas and bloating aside, overeating and obesity are perhaps the most significant health problems caused, at least in part, by mindless eating. The mind-body connection plays a pivotal role in our ability to accurately assess hunger and fullness.
While the precise mechanisms of hunger and fullness are not completely understood, we do know that the brain and central nervous system receive signals from the body when food is desired or needed. These signals can be caused by many triggers, including psychological states such as our mood. Once eating is under way, the brain has a key role to send out a signal when fullness is approaching. If the mind is "multitasking" during eating, critical signals that regulate food intake may not be received by the brain. If the brain does not receive certain messages that occur during eating, such as sensation of taste and satisfaction, it may fail to register the event as "eating." This scenario can lead to the brain's continuing to send out additional signals of hunger, increasing the risk of overeating. The solution is what Harvard dietician Stephanie Meyers, R.D., L.D.N., C.N.S.D, has called "mastering mindful eating."
How to practice eating mindfully
Eating mindfully means eating with awareness—not awareness of what foods are on your plate, but rather awareness of the experience of eating. Mindful eating is being present, moment by moment, for each sensation that happens during eating, such as chewing, tasting, and swallowing. If you've ever practiced mindfulness in any way (such as meditation, relaxation, or breathing exercises), you are familiar with how easily our minds wander. The same happens when we eat. When you begin to practice mindful eating, one important thing to remember is not to judge yourself when you notice your mind drifting off the experience of eating. Instead, just keep returning to the awareness of that taste, chew, bite, or swallow. If this concept is new, try the following exercise.
Do this exercise with a friend. You will need one small slice of an apple for each person. One person reads the instructions listed below while the other person completes the exercise.
1. Take one bite of an apple slice and then close your eyes. Do not begin chewing yet.
2. Try not to pay attention to the ideas running through your mind, just focus on the apple. Notice anything that comes to mind about taste, texture, temperature, and sensations going on in your mouth.
3. Begin chewing now. Chew slowly, just noticing what it feels like. It's normal that your mind will want to wander off. If you notice you're paying more attention to your thinking than to the chewing, just let go of the thought for the moment and come back to the chewing. Notice each tiny movement of your jaw.
4. In these moments you may find yourself wanting to swallow the apple. See if you can stay present and notice the subtle transition from chewing to swallowing.
5. As you prepare to swallow the apple, try to follow it moving toward the back of your tongue and into your throat. Swallow the apple, following it until you can no longer feel any sensation of the food remaining.
6. Take a deep breath and exhale.
You may find it interesting to talk with your partner about your experience. What did you notice while chewing? Why did you swallow? Was the food no longer tasty? Did it dissolve? Were you bored?
The point of this exercise is not to suggest all your meals be consumed as meticulously as this experiment. Rather, by doing this exercise you may discover some things about your own eating habits. Some people find value in doing a shorter version of this exercise with the first bite of each meal. This helps set an intention of being mindful through the course of your meal. Listed below are a few other suggestions for introducing mindfulness while eating. Try them and see what you discover!
Simple first steps toward introducing mindfulness while eating:
* Eat with chopsticks.
* Eat with your non-dominant hand.
* Chew your food 30 to 50 times per bite.
* Eat without TV, newspaper, or computer.
* Eat sitting down.
* Put the proper portions of food on your plate and try to make the meal last at least 20 minutes.
fitness and me
I have been a part of the health and fitness industry as a professional for the past 4 years. Phew... Time flies. I started off as an Aerobics Instructor , certified myself with the International Reebok Certification for Aerobics, Step and Body conditioning. I have been giving classes for the past 4 years, and I STILL LOVE IT.
when you are a professional and you have decided on what line of work you are going to work in, you either need to specialize in A specific area or you get creative and improvise. hmhmmh that's where i got stuck. When people were playing around with Music- the source of life in any aerobics class, i was a bit stumped, mmhh how do i go about doing this/??
Some of them moved onto being personal trainers... started working at gyms... i was handling 3-4 classes at a point in time, when all i had time was to drive from one class to another, and finish my work out etc. today group classes are taking a bit of aback seat here, it occupies space, and that space cannot be used for much else:(
when i decided to try other avenues, i started working part time at a fitness facility. loved every minute of it. hmmhmh not that i adhered to any of the rules or regulations laid out by the company, but i loved training people. I am a people's person, and that showed in what i did, and my love for the job shone through and people loved me too.
but love for a job is just not enough. Every commercial business has to be commercially viable, and that's when quality gets compromised on.... i started working full time too as i had a lot of time on hand. every job has its positive's and its negatives... i loved what i did but didn't like where i worked or how they worked, money minded is definitely not how i would describe myself....
So i quit and as i was quitting i got a job with another gym with their head office at Mumbai. now I LOVED WORKING HERE. I ran the show for a year and a half.... now i have quit in order to travel with my husband... i have decided to start blogging. so here goes.....:)
when you are a professional and you have decided on what line of work you are going to work in, you either need to specialize in A specific area or you get creative and improvise. hmhmmh that's where i got stuck. When people were playing around with Music- the source of life in any aerobics class, i was a bit stumped, mmhh how do i go about doing this/??
Some of them moved onto being personal trainers... started working at gyms... i was handling 3-4 classes at a point in time, when all i had time was to drive from one class to another, and finish my work out etc. today group classes are taking a bit of aback seat here, it occupies space, and that space cannot be used for much else:(
when i decided to try other avenues, i started working part time at a fitness facility. loved every minute of it. hmmhmh not that i adhered to any of the rules or regulations laid out by the company, but i loved training people. I am a people's person, and that showed in what i did, and my love for the job shone through and people loved me too.
but love for a job is just not enough. Every commercial business has to be commercially viable, and that's when quality gets compromised on.... i started working full time too as i had a lot of time on hand. every job has its positive's and its negatives... i loved what i did but didn't like where i worked or how they worked, money minded is definitely not how i would describe myself....
So i quit and as i was quitting i got a job with another gym with their head office at Mumbai. now I LOVED WORKING HERE. I ran the show for a year and a half.... now i have quit in order to travel with my husband... i have decided to start blogging. so here goes.....:)
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