HOW MUCH IS TOO MUCH

HOW MUCH IS TOO MUCH

HOW MANY EGGS A DAY

If your cholesterol is within normal limits and your intake of saturated fat is low, then even an egg a day is acceptable. Despite their cholesterol, eggs are nutritious, being high in proteins and vitamins. But if your blood cholesterol is high, it is wise to keep cholesterol-rich food to a minimum.  Almost all the cholesterol and fat is found in the yolk, while the white can be eaten freely.

HOW MUCH CAFFEINE

As caffeine is a natural stimulant, many adults get addicted with many products containing caffeine such as tea, cocoa, softdrinks, chocolate, and coffee. Caffeine acts on the nervous system, speeding up the heart beat and rate of breathing, dilating blood vessels, and overcoming fatigue. It also stimulates stomach acid secretions and is a mild diuretic

Most adults can handle 300 mg of caffeine a day. An amount more than this can cause ill effects. One cup of percolated or drop-filter coffee has 100 mg caffeine, instant coffee has 60-70 mg, tea contains 30-50 mg, cocoa 5 mg, and cola about 35 mg  per can.

Too much caffeine may lead to insomnia, stomach upsets, jitteriness, palpitations, anxiety and headache. Decaffeinated coffee (only 2 mg caffeine) is available for people who cannot cut down on coffee.

                                                                       

HOW MANY MEALS A DAY

Three meals a day is not a hard-and-fast rule. Many people are unable to consume three large meals and fare better on five or six small meals over the day. Children and adolescents in particular need in-between snacks due to their higher energy needs.

It is important though not to skip breakfast for better diet control and not become tired and irritable later in the morning.

                                                                       

HOW MUCH EXERCISE IN A DAY

It is not necessary to spend hours in a gym and fill their pockets.

45 minute session of vigorous exercise increases metabolic rate for 14 hours. During this time fat burning is elevated, so long as you do not eat too much after exercising. This can include both aerobic and strength training

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.

People with heart problem, backaches and pregnant women etc, should always confirm a doctor first before indulging in any strenuous physical activity

                                                                                                

CRASH DIETING Vs HEALTHY DIETING

	CRASH OR YO-YO DIETING	HEALTHY DIETING
ENERGY	Energy levels usually remain   low due to lower calorie intake	Energy levels are good as because of proper and divided serving of calories
VITAMINS  & MINERALS	Loss of essential vitamins like vitamin A,B complex, vitamin D, calcium, iron, zinc etc	A good balanced diet provides   with all the food stuff that are composed of essential vitamins and minerals
MUSCLE  MASS	Starvation leads to storage of   fat and depletion of muscle mass	Fat goes down and muscle mass strengthens with regular physical activity  and balanced diet
METABOLISM	Metabolism slows down due to less serving of calories	A balanced diet provides with optimum calories required according to your age, gender, weight, mode of activity, diseased condition etc. Also provides with metabolism   boosting herbs, so no chance of a slower metabolism
EATING DISORDERS	Eating disorders like anorexia and bulimia nervosa set in	No such disorders
OTHER HEALTH PROBLEMS  WEIGHT REGAIN	Hair fall, low immunity, depleting bone mineral density have been noticed in people who follow crash diets What ever kilos you loose with crash dieting comes back when you start eating normal food	No health problems arise A healthy weight loss plan also teaches you how to maintain the lost weight

CONSIDER WHETHER YOU'RE REALLY HUNGRY

CONSIDER WHETHER YOU'RE REALLY HUNGRY.

Whenever you feel like eating, look for physical signs of hunger. "Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it     ‘.

When you're done eating, you should feel better -- not stuffed, bloated, or tired.

•  Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably".
• Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
• Not having water for a long time, you may feel “am I missing something” and end up eating some food stuff, but the actual sign was for thirst not for hunger.
• 
  
  SOME WRONG SIGNS OF HUNGER
  
  
  §  Skipping the dinner at night and next day you end up
  eating more breakfast considering the fact that you
  

  skipped the dinner last night, is a wrong sign of hunger
  
  
  §  Going for a social outing you get tempted by the food,
  but you already had a meal before leaving
  
  
  §  Heavier evening snack in the mid evening followed by
   a heavy dinner is not the right sign of hunger
  
  
  §  Nibbling while making food or nibbling on your
   children left over food is a wrong practice
  
  
  §  Eating in large portions of food in one day considering
   the fact that you will go on a diet from the next day is again a wrong practice
  
  

Get Active At Work

GET ACTIVE AT WORK

·         Take the stairs rather than the lift, or walk rather than rest on escalators.

·         Go for a short walk during your lunch break.

·         Walk the long way to the bathroom and kitchen/canteen.

·         Park the car further away from work or get on/off the bus/train at a stop that is further away.

·         Try to avoid long periods of sitting and get up as frequently as you can.

·         Start a walking group with work colleagues or friends and stick to a routine of certain days or times to go out together.

·         Keep a pair of comfortable walking or running shoes in the car or at work and you will always be ready for a walk or run.

·         Take a few minutes to stretch between meetings