Margarine is unhealthy?
Margarine is often used as a substitute for butter since its made from vegetable oils that do not contain saturated fats. Sounds like the perfect heart healthy food! But not all margarine is good for you.
Margarine is produced using a method called hydrogenation, which results in unhealthy trans fats. Some types of margarine contain high amount of trans fats, which can be even more harmful than saturated fats.
Photo- Margarine
Several studies have linked trans fats to coronary heart disease. Trans fats raise bad LDL cholesterol and reduce good HDL cholesterol. Since trans fats don’t occur naturally in nature, our bodies don’t know how to deal with the effectively and can affect crucial cellular reactions.
Eating trans-fatty acids in margarine, vegetable shortening, and partially hydrogenated vegetable oils is also linked to increased cancer risks, inflammation, and accelerated aging and degenerative changes in tissues.
So, if you want something buttery to spread, we suggest butter. But consumed it in moderation because of its levels of saturated fats. Or have some peanut butter 
Like peanut butter? Check out these yummy and healthy recipes- dessert and smoothie.
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Ketchup- Heart Health Benefits
Ever scolded kids for eating too much ketchup? Well it turns out, that eating ketchup can actually be healthy. It’s the Lycopene, you see.
Lycopene is the nutrient that makes tomatoes and ketchup red. Diets rich in lycopene actually reduces chances of heart diseases and even cancer. And the poor ketchup is among the richest sources of lycopene. In fact, lycopene is a stronger antioxidant that beta carotene. Diets rich in lycopene are associated with lowering the risks of various sorts of cancer, especially skin, prostrate and digestive tract.
Photo- Ketchup
According to a study at Harvard University, women with the lowest heart disease risk averaged about 10 milligrams or more of lycopene a day, that is the equivalent of half a cup of tomato ketchup daily.
The other benefits of ketchup due to lycopene include reduction of cholesterol, reduction in risk of developing diabetes, reduces risk of gum diseases, reduces osteoporosis, reduces risk of cataracts, increases male fertility and has anti aging benefits.
Cooked tomatoes contain a higher lycopene content than raw tomatoes. In fact tests show that lycopene is more readily absorbed into the body when it is processed into a sauce or paste or simply cooked.
All ketchup brands are not created equal and they can be high in sodium and sugar content, so we suggest that you make the right choice to make the most of this tasty, popular sauce.
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Myth- Sweating helps you lose weight
Its a common misconception that sweating helps you get fit. But that’s not really true. You sweat because its a mechanism for your body to cool down. So, you may weigh up to 1 kg less after an intense, sweaty workout because you’ve lost water weight. You will gain back all of that weight once you start eating and re-hydrate yourself. The key to losing weight and getting in better shape, is reducing the fat content in your body.
Photo- Sweaty Body (alexajeann@flickr)
For years people have tried to use sweat suits, steam rooms and sauna belts to lose weight. We find it hilarious that people believe those sauna belt ads for weight loss. Excessive use of these might be unhealthy as over sweating can lead to dehydration and its effects. In fact, its always recommended to keep drinking fluids as you sweat. Keeping your hydration levels up helps you perform better.
The best way to get fit and reduce fat is to perform a mix of cardiovascular exercises (like running, cycling, etc) and weight lifting, with a balanced diet. So, work up a sweat, and ensure you hydrate yourself.
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Mumbai Marathon 2009 Results- Kenyans rule again: Understand why
Here are the Mumbai 2009 Marathon results. Kenyans ruled once again, like the Delhi Half Marathon. Read our previous article, to understand why Kenyans dominate when it comes to marathons.
Marathon overall: Men:
1. Kenneth Mungara (Ken) 2:11.51;
2. David Tarus (Ken) 2:12:02;
3. John Kelai (Ken) 2:12:23.
Photo- Kenyans dominate Mumbai Marathon
Marathon overall: Women:
1. Haille Kebebush (Eth) 2:34:08;
2. Marta Marcos (Eth) 2:34:15;
3. Irne Mogaka (Ken) 2:37:28.
Marathon (Indians): Men:
1. Ram Singh Yadav (11th overall) 2:18:03;
2. Deep Chand Saharan (21st overall) 2:26:01;
3. Narender Singh (23rd overall) 2:26:41.
Marathon (Indians): Women:
1. L Aruna Devi (22nd overall) 3:09:59;
2. Indresh Dhiraj (25th overall) 3:14:13,
3. Leelamma Alphanso (26th overall) 3:16:26.
Half Marathon: Men:
1. Surender Singh (Ind) 1:06:09;
2. Santosh Kumar (Ind) 1:08:08;
3. B.C. Tilak (Ind) 1:08:35.
Half Marathon: Women:
1. Kavita Raut (Ind) 1:20:58;
2. Preethi Rao (Ind) 1:21.23;
3. Vaishali Chatare (Ind) 1:26:45
Congratulations to all the winners!
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Chicken breast- Total fat burning, muscle food
In the world of muscle food, the chicken breast is held in high regard. Chicken breast without the skin, has a high protein content, very low fat and carbohydrate content. The protein helps to build some muscle. Chicken breast also contains a dose of vitamin B, which helps to metabolize food for energy in your body.
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And chicken breast is really easy to cook- it can be grilled, roasted or pan fried. Top it with some cheese and have it with a side of grilled vegetables. Shred it into a soup with vegetable, and it makes a nutrition balanced meal that fills you up.
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Is walking good for weight loss?
Walking is boring. It takes so long, and we believe that unless you don’t have a physical limitation holding you back from running, you should not be walking. Start running.
There are so many reasons to start running now- we’ve listed a few for you:
Burn calories while you rest: Running raises your metabolic rate, so you burn calories even while you rest. So you burn calories while watching TV, while sleeping, even while taking a shower!
Photo: Beach Running
Build great leg muscles: Running can build muscle in your legs- gives you great calves, quads and butt muscles- your way to look good in shorts Also, it increases in your body’s muscle. Muscle burns calories just to maintain itself, so your burn even more calories.
Running can improve posture: When you run correctly, it helps to work the muscles in your lower back and core. As a result, it can improve your general posture, while burning fat. Since many of us have belly fat and fat around the lower back and hips, running can help you lose that also.
Running suppresses appetite- Researchers found that running for over 60 minutes lowers levels of the hormone, Ghrelin (appetite increasing hormone), and increases levels of the hormone Peptide YY (appetite suppressing hormone). So, you probably won’t be scarfing down a huge meal after a good run!
Look hot: With all the fat you lose, the muscle you build, you only get hotter!
Save time: When you run, you do the same amount of work in lesser time. So, you burn calories faster, and you save time to do anything else that you want.
What are you waiting for? Get tips to run better. Also find out if its better to run on treadmills or outside.
Think you’re too old to run? Did you know exercise helps you live longer- read tips to live longer
Need a place to run in Delhi? Here’s a list- Siri Fort Sports Complex, Jahanpanah City Forest, Lodhi Garden, Hauz Khas Deer Park. These are all in South Delhi and Central Delhi.
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Tips to get lean and slim in 3 days!
Ever wanted to look leaner and fitter instantly- for the beach vacation, the New Year’s eve party, a cousin’s wedding, or the big date! We have tips for you to look thinner and better instantly. No, its not an optical illusion.
If you want to lose weight fast & effectively, try one of our Weight Loss Plans. See our weight loss success stories.
Whether you have 3 days, 7, 10, 14 days, 2 weeks or 1 month, you can use these tips to look thinner for the big day.
Eat less Salt: Go easy on the salty snacks, like namkeen, chips, high sodium pickles, pretzels and processed foods that are high in sodium. Extra salt is added as a preservative in foods. Salt contains sodium and high sodium foods cause water retention in the body. Water retention can make you look bloated. So, skip the chips and go for the fresh food.
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Easy on the Carbs: The Indian diet is high in carbohydrates. Rice, Roti and other breads are primarily carbohydrates, besides all the sugary food. Know the difference between good and bad carbs. Besides our meals, the vegetarian snacks are also high on carbohydrates. Like salt excess consumption of carbohydrates leads to water retention. So, when people reduce their carbohydrate intake, they lose some water weight. That’s a trick used by Atkins and other no-carbohydrate diet plans. Fitho does not recommend no-carb diets, as they can have side-effects like ketosis, bad breath, etc.
Run: Yes, go for a run. Running helps you burn calories, and suppresses appetite hormones. Check
our next article to understand how it works.
Do Push-ups/Squats: Right before the big day out, the men should crank out a few push-ups and squats. Both are fantastic exercises to build muscle and will pump muscle all over your body- so you fill your clothes out better. For women- try girl pushups to instantly tone your arms.
We can help you lose weight fast & effectively, with our Weight Loss Plans.
Note: Do not take these tips to extreme. Removing salt and carbs from your diet completely for long periods of time can be harmful to health. Also, excessive exercising can lead to injurious to health.
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Healthy Parathas Recipe
‘Healthy Parathas’ (paranthas) sounds unbelievable, but there are options to make a paratha healthier. Use less ghee/oil and make it from whole wheat (atta), as opposed to refined wheat (maida). Whole wheat has more fiber, protein and vitamins, than refined wheat. Refined wheat (maida) also makes your blood sugar spike, due to its high glycemic index, and it make you fat.
You can do this at home, but when you go out, its tough. We love our parathas, but not the lard that comes with them. So, we mostly stick with eating rotis when eating out. The restaurants just don’t seem to understand that food can have flavour without dousing it in a vat of lard.
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But there is one place that serves healthy paranthas. Actually, a chain of restaurants in New Delhi, that serves over a 100 types of parathas- Not Just Paranthas. They have healthier versions of most paranthas called ‘diet parathas’. These are made from whole grains, roasted instead of fried and served without ghee if you specify.
Eating the ‘diet parantha’ is much better choice- its got fewer calories, less fat since they skip the ghee, more fiber and protein since its made from whole grains, and does not promote fat storage, since its not made from refined wheat (maida). Its a no-brainer
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- Lose weight with diet plans: call (0)98108-20937 or email neha@fitho.in
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