Exercise and Weight Loss

People often wonder how they cannot lose weight even after starting on a vigorous exercise regimen. Well the fact is that losing weight has more to do with what and how much one eats, rather than how much one exercises. Fitness centers have heavily marketed and promoted themselves as the only solution for good health and weight loss. Of course, everyone knows that exercise is good and everyone should be active. But does everyone really need to go and workout on various machines? Not really! Save yourself hundreds or thousands of dollars and do the exercise that suits you. You can go jogging, running, hiking or just plain walking, or buy a bicycle and start riding! You can do simple stretches and other exercises in the privacy of your own home.
To lose weight, one needs to know their Resting Metabolic Rate (RMR) (which is calculated using a formula that takes one's age, height and weight into account) and as long as one stays within their basic RMR calorie requirement, they should be able to maintain their weight. For example, if your RMR is 1800 calories, then if you eat 1800 cals/day or eat 2000 cals/day and burn up 200 cals/day by exercising, then you should be able to maintain your weight.
To compare eating vs. exercising, let's take an example: A slice of bread has 75 cals and a glass (8 oz) of 2% milk has 122 cals. The two together have about 200 cals (without adding butter, jam, etc.) Here is how many calories you burn up with common exercises: Jogging 3.1 cal/min, Walking 1.5 cal/min, Bicycling 1.8 cal/min, Running 3.6 cal/min. So burn up the calories consumed b y eating a slice of bread and a glass of milk, you have to jog for 65 mins, or walk for 133 mins, or bicycle for 111 mins, or run for 55 mins.
Now think of how much you need to exercise to burn off a meal of burger, fries and a soft drink (a total of over 1200 calories)!

You are what you drink

YOU ARE WHAT YOU DRINK

We have all heard that we are what we eat, but what you may not realise is that we are also what we drink.

Let us start with the non-alcoholic drinks - the sodas, the juices, etc. A large popular cola drink from a typical fast food restaurant has 250 calories, while a large fruit juice has 250 calories but a typical 32 oz. shake has (be prepared to sit down) 1125 calories with 27 grams of fat!

Why not drink just water, instead? It's free (almost), it's necessary for life, and it is good for you.

As far as the other drinks are concerned, not all drinks are created equal. A 12 oz. regular beer has 153 calories, while 2 oz. of whisky, vodka, rum or gin have approximately 150 calories. A glass of wine (red or white, 2 oz.) has approximately 60 calories. The real killers are the cocktails though. The average Pina Colada has 525 calories, while the average martini has over 450 calories.

Why not just add a twist of lime to your vodka and enjoy instead?

So the next time you pick up a drink, keep the above in mind. Just remember that you would have to jog for almost 3 hours to burn off one Pina Colada!

Cheers!



Summer Salad

SUMMER SALAD

Last weekend I made this delicious, simple and healthy salad. It has a good balance of taste and nutrition. You can get creative according to your own taste and add herbs and vegetables of your liking. The crunch of the pita chips, the tanginess of the lemon juice and yogurt, the bitterness of the radishes, and the sweetness of the tomatoes, nicely balance together.

Here is the recipe:

Ingredients:

Pita Bread 1

Cucumber (medium) 1

Radish (small) 2

Tomatoes (cherry) 5-6

Cilantro 1/2 cup

Fresh Mint 1/2 cup

Lemon 1

Dried Parsley

Olive oil

Kosher salt

Freshly ground black pepper

Yogurt (beaten) 1/2 cup

Sumac (optional)

Preparation:

Toast the Pita bread in a toaster or regular oven at 350*, until crisp (about 5-7 minutes). Let it cool and then break up into bite size pieces. Cut the cucumber into chunks (with the skin), cut the radishes into thin slices and mix in a bowl. Slice the tomatoes in half and add. Add the chopped cilantro and mint leaves. Squeeze the juice of the lemon on top, add 1 teaspoon of olive oil and sprinkle dried parsley. Sprinkle with kosher salt and pepper to taste and toss. Just before eating, add the yogurt and top with the pita chips. Sprinkle sumac if using.



Be Smart When Dining Out

BE SMART WHEN DINING OUT

Eating right while dining out is especially challenging.

First of all avoid fast foods which are very high in calories and saturated fat. If you do end up eating fast food, choose a chicken or fish sandwich instead of a hamburger, and avoid the cheese, fries and sodas. Choose grilled instead of fried, if possible. 

Even in so-called 'healthy' fast food restaurants, like the well-known sandwich chain, not all sandwiches are equal, for example a 6" 'Oven roasted chicken breast' sandwich has 320 calories and 4.5 grams of fat, whereas the 6" 'Meatball marinara' sandwich has 580 calories and 23 grams of fat. So choose wisely.

 If you go to a sit down restaurant, consider eating only half the food that is served and take the rest home to eat the next day. Most restaurants serve huge portions and you could end up eating more than your whole daily calorie requirement, in one meal! As an example the 'Chicken Fajita Skillet' at a popular national chain has 1320 calories with 53 grams of fat, while their appetizer of 'Chili Cheese Nachos' has 1680 calories with 107 grams of fat! (The average woman needs between 1300 and 1500 calories a day).

 Avoid beverages with your meal and opt for water instead, which is healthy and free. While ordering salads, watch out for the dressing (all dressings are not equal!). The 'Oriental Chicken Salad' at the same national chain (as above) has about 1240 calories, including 77 grams of fat.

Eat the bread or rolls in moderation, as they tend to be high glycemic. Avoid sides with potatoes, for example mashed potatoes.

In Asian restaurants avoid the fried noodles and opt for steamed instead, and choose brown over white rice. In Mexican restaurants, avoid the fried foods; choose dishes with less cheese and cream. If ordering pizza, choose thinner crust and less cheese.

Avoid desserts if you can, or split them with others, if you must have them. As an example, the 'Maple Butter Blondie' at the same national chain has 990 calories with 52 grams of fat.

And finally, always eat slowly, chewing your food thoroughly as this allows time for a feeling of fullness to develop and also lets you enjoy your food more.