UNDERSTANDING PORTION SIZE

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Understanding portion sizes: the easy way

Most of us are now aware of which foods we should and shouldn’t be consuming on a regular basis, but it’s how much we eat, as well as what we eat, that can have just as big an impact on our long-term health.

It’s been drummed into all of us that we should be consuming at least five portions of fruit and veg each day, that we should aim for two or more portions of fish per week and avoid overeating – but these guidelines are only truly useful if we all understand what a ‘portion’ actually is. This handy guide should make things a little a clearer.

FRUIT & VEG

In general, a portion of fresh fruit or veg is roughly 80g and we should aim for a minimum of five portions each day. Many fruits naturally exist in single-portion sizes, which means working out their contribution to our 5-a-day is a breeze – but not all of them! To get the biggest range of vitamins and minerals into your diet, pick as many different colours of fruit and veg as possible.

These are the rough portion sizes necessary to get one of your 5-a-day:

Vegetables = 1 cricket ball

Salad = 1 medium cereal bowl  

Medium fruits (apples, bananas, pears) = 1 fruit

Small fruits (plums, satsumas, kiwis ) = 2 fruits

Berries = 1 tennis ball

Fruit juice can count as one of your 5-a-day, but is also very high in sugar. So limit your servings to around 150ml, and try diluting your juice with water to lower the sugar content further. Or why not add some sparkling water to make a delicious fruit spritz?

Dried fruits are a great source of fibre, but are lower in vitamins that their fresh counterparts. The sugar here is also much more concentrated than it is in fresh fruit.

Dried fruit = 1 golf ball

DAIRY

Dairy is a highly nutritious food group, providing protein, calcium, iodine, vitamin A and riboflavin.

Cheese can be a fantastic, but many varieties can be high in saturated fat (the kind we should be limiting our consumption of) and sometimes salt, too. If you find it difficult to stick to the recommended portion of cheese, try to opt for lower-fat versions, such as cottage cheese or ricotta.

Milk = 200ml or a small glass

Cheese = a standard matchbox

Yoghurt = 1 small pot

MEAT & FISH

While meat can definitely play a part in a healthy diet, the majority of meat-eaters often consume too much. Cutting down our meat intake can be good for both our own health as well as the health of our planet. Alongside having a few meat-free days each week, make sure you’re not overdoing it with your portion sizes. And remember to opt for higher-welfare meat whenever you can.

Meat or poultry = 1 deck of playing cards

Fish is rich in protein, numerous vitamins and minerals and is generally pretty low in fat. We should be aiming to consume two portions each week, at least one of which should be an oily fish fish (think mackerel, salmon and similar). These oily fish are a great source of omega 3 fatty acids, which help keep our hearts healthy. Always try to choose fish that’s been produced sustainably.

Fish = 1 cheque book

NUTS & PULSES

Most nuts are a fantastic source of veggie-friendly protein and heart-healthy fats, plus a great range of different vitamins and minerals. However, due to their high fat content, it’s best to keep an eye on how many you’re eating!

Whole nuts = 1 golf ball

Nut butters = 1 ping pong ball

Pulses, including beans and lentils are another great veggie protein source. If you’re trying to cut down your meat intake, these are a great switch as they’re much lower in fat and also really high in fibre.

Beans and lentils = 1 light bulb

CARBOHYDRATES

Starchy, wholegrain carbohydrates should make up around a third of our diets as they provide us with the slow-release energy we need to keep us going through the day. It’s really easy to overdo it on the carb front, though, so make sure you watch your portions (who isn’t guilty of wolfing down a huge bowl of delicious pasta every now and then?!)

Pasta, rice, couscous = 1 tennis ball

Potatoes = 1 computer mouse

70g bread = 2 slices or 1 large roll

60g noodles = 1 dried noodle nest

FATS

Heart-healthy monounsaturated fats, such as olive oil and rapeseed oil, are a great alternative to saturated fats (think butter and lard) for cooking, and for whipping up fantastic salad dressings. However, do bear in mind that while they are good for us, these oils are still fats and therefore provide the same high amount of energy. Saturated fats are fine as long as we see them as a treat and use them in moderation.

Olive oil = 1 tablespoon

Salad dressing = 1 shot glass

Butter = 1 postage stamp

By avoiding “portion distortion” and being conscious of how much we’re eating as well as what we are eating, we’ll be better equipped to make healthier food decisions. If you’re used to eating larger portions of meat, fish or carbohydrates at meal times and feel like your plate is looking a little emptier than usual, up the goodness and add an extra portion of tasty veg to bulk out your meal. 

DETOX WATER RECIPES

                SUMMER DETOX DRINKS

                                                  

What does detox water do?

For a bit of background on why it’s a great idea to dive into the detox water craze, here’s how they work.

Over the years, our bodies accumulate nasty little toxins that can often affect our health. The toxins can even cause issues such as headaches and nausea, along with weight gain. There are, however, ways to banish them — and homemade detox water recipes are a great option.

Infused water is a fantastic way to look and feel healthier; as it can wash away harmful toxins in your body and help you lose weight. Drinking six to eight glasses per day really can boost your health, aid hydration, and keep your vital organs in good condition.

1.Mango Ginger Detox Water:

                      

This Mango Ginger Detox Water recipe has helped 1000’s of people lose weight!

Did you know Ginger and Mango both boost your metabolism?

Along with boosting your metabolism, ginger also is a natural pain reliever. From migraines to menstrual cramps ginger heals a lot of pain. It also helps reduce morning or motion sickness and banishes heart burn! Mangoes not only boost metabolism, they also aid in digestion and boost your memory! .This Mango Ginger Detox Water will do a lot for your body, so make a big pitcher today and enjoy.

2. Hot ACV Water:

                       

One of our favorite parts of fall has to be the noticeable abundance of apple cider stocked in every supermarket. So, why not create a healthier version of this seasonal brew? Add 2 cinnamon sticks and 4 cloves to 1 ½ cups of water, and bring it to a boil. Remove from heat and allow it to steep for a half hour. Before serving the warm concoction, add 2 tablespoons of ACV and 2 tablespoons of honey. This sweet rendition will definitely make your guests feel like the holidays came early this year.

3. Lemon And Mint Detox Water:

                                

Lemon is the most used fruit during summers. It's extensively used in summer coolers and traditional health drinks in India and around the world. Lemon boosts weight loss and also helps in rejuvenating your skin. Add a few leaves of mint of pudina to the mix and you have a winner of a detox drink that cools you down naturally, aides in weight loss, maintains digestive health and keeps you hydrated.

 4. Chia Seeds And Apple Water:

                                      

                            

You will need: 1 tablespoon chia seeds,1 apple, a handful of mint leaves, a pinch of black salt.

How to Prepare: Add chia seeds to a glass of water and let them soak for 2-3 minutes. Seed and roughly chop the apples. Blend them to a smooth paste. Pour the apple paste into the water containing the chia seeds. Roughly chop the mint leaves and toss them into the glass. Finally, add a pinch of black salt and stir well.

Chia seeds help in weight loss by mobilizing fat and preventing insulin resistance. Apples help to reduce the risk of heart diseases, lower cholesterol, fight cancer, and have antioxidant properties .Mint cools the GI tract, improves digestion, and aids weight loss.

5.Ginger Water:

                                          

I actually wrote about ginger’s powerful ability to fight cancer, so it is no surprise that ginger helps with aiding the body in clearing the stomach of filth.

You will need only water and ginger. Make sure to carefully slice small pieces of ginger or powder it up — it’s quite strong

6.Mango Mojito Infused Water Recipe:

                                                   

This delicious Mango Mojito Infused Water is truly a healing elixir. The name sounds like a cocktail, but the Vitamin C and Mint will help you feel better in no time. This is a hint of a flavor, but a great way to train your taste buds to like water.

Try Mango Mojito Water out yourself, but have an open mind and just add a little more fruit if you want it sweeter.

JUNK FOODS IN DISGUISE

Recognizing Disguised Junk Foods

Do you know junk foods can be as addictive as cocaine and heroine?

                              

Testing On rats has indicated negative effects of junk food that may manifest likewise in people. A Scripps Research Institute study in 2008 suggested that junk food consumption alters brain activity in a manner similar to addictive drugs like cocaine and heroin. After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure; after the junk food was taken away and replaced with a healthy diet.

"Junk food" generally refers to foods that contribute lots of calories but little nutritional value. Of course, what's considered "junk food" depends on whom you ask. Some might say pizza is junk food, for example. But I personally don't think so, since it contributes real food with nutrients, like cheese and tomato sauce. Add whole-wheat or part whole-wheat crust, plus veggies as a topping, and I'd say pizza completely exits the junk food category.

 But why am i writing this when many of the sites are offering such information? answer is :  because many of us just consider fast food or food high in calories as junk , but truth is every food with high fat,sugar and addictive should be considered as junk. so let me reveal some disguised junk foods or food which are not considered to be junks but they actually are.

  

1. Sauces and Dressings:

                                                    

             

Lot of sauces and salad dressings are included as junk foods, also linked with weight gain, over eating and addiction.so next time whenever you suspect your weight gain reason despite of all strict diets , these salad and dressings could be the culprits. these include:

ketchup

sriracha sauce

mayonnaise

soy sauce

maple sauce

cream cheese

sour cream

honey mustard

tartar sauce

light salad dressing.

2. Refined grains and vegetable oils:

                             

                                   

One of the most important things you can do to eat healthier, is to read labels.It is important to avoid (or at least minimize) foods that contain:

Added sugar (and high fructose corn syrup).

Refined grains like white flour.

Industrial vegetable oils.

Artificial trans fats.

These are some of the unhealthiest (and most common) ingredients in the modern diet.The importance of reading labels can not be overstated, and this applies to all foods, even so-called health foods.

3. Processed Foods:

                         

                                        

The word "processed" often causes some confusion, so let me clarify what I mean.Obviously, most foods we eat are processed in some way. Apples are cut from trees, ground beef has been ground in a machine and butter is cream that has been separated from the milk and churned.But there is a difference between mechanical processing and chemical processing.

However, foods that have been chemically processed and made solely from refined ingredients and artificial substances, are what is generally known as processed food. Tese foods include:

processed cheese

breakfast cereals

breads

ready meals or microwave meals

meat products like salmon, ham, bacon

flavored milks.

4. Ice Cream:          

                                        

Ice cream is one of the most delicious foods on the planet.

Unfortunately, it is also one of the unhealthiest. Most commercial ice cream is loaded with sugar.Ice cream is also high in calories, and it is very easy to eat excessive amounts. Eating it for dessert is even worse, because then you're adding it all on top of your total calorie intake.

Alternatives: It is possible to make your own ice cream using healthier ingredients and significantly less (or no) sugar.

5.Gluten free junk foods:

                        

                                             

Some people choose to take the label “gluten free” to mean the same things as “healthy,” which is not an accurate assessment. The logic goes, for instance, that choosing gluten free cookies is an inherently healthier choice than choosing their regular gluten-containing counterparts. This is faulty logic, of course, because some gluten free cookies contain more calories than regular cookies. The fact that a product is labeled gluten free is in no way an indication that the product is any more or less healthy than any other.

6. Margarine:

                                 

Butter was demonized back in the day, due to the high saturated fat content. Various health experts started promoting margarine instead.

Back in the day, margarine used to be high in Trans fats. These days, it has less Tran’s fats than before but is still loaded with refined vegetable oils. Margarine is not food… it is an assembly of chemicals and refined oils that have been made to look and taste like food.

Not surprisingly, the Birmingham Heart Study showed that people who replace butter with margarine are actually more likely to die from heart disease.

If you want to improve your health, eat real butter (preferably grass-fed) but avoid processed margarine and other fake foods like the plague. Recommending trans-fat laden margarine instead of natural butter may just be the worst nutrition advice in history.

7. Most fruit juices:

                                         

The fruit juice you find at the supermarket may not be what you think it is... even if it's labeled as "100% pure" and "not from concentrate." After being squeezed from the fruit, the juice is usually stored in massive oxygen-depleted holding tanks for up to a year before it is packaged. The main problem with this method is that it tends to remove most of the flavor, so the manufacturers need to add so-called "flavor packs" to the juice, to bring back the flavor that was lost during processing.

So even if you're buying the highest quality juices at the supermarket, they are still far from their original state. Some of the lowest quality ones don't even resemble fresh-squeezed fruit juice at all... they are basically just fruit-flavored sugar water.

8. Instant noodles:

                                     

                                   

Since these instant noodles are made to bear a longer shelf life, they are highly processed. They are low on nutritive content; high on fat, calories and sodium; and are laced with artificial colors, preservatives, additives and flavorings.

"In most cases monosodium glutamate (MSG) as well as tertiary-butyl hydroquinone (TBHQ) - a chemical preservative derived from the petroleum industry - may be present in instant noodles for their taste enhancing and preserving properties. Though dietary intake of these elements is allowed within a limit, regular intake of these can cause severe health issues," said experts.

11 times you are gaining weight without even realizing.

Things making you gain weight without even realizing it 

                   

seeing extra pounds creep on the scale  or not loosing weight at all even after trying all those expensive boring diets and exhausting exercises, actually sometimes loosing or gaining weight has nothing to do with complex diets and hours at gym  so here i am with some of  the main factors which are not letting you loose weight.

1.Sitting for too long 

guess what? sitting for too long actually contributes a lot in our weight gain, Most people in modern societies spend the majority of their time indoors, sitting on their butts (like you're probably doing right now) studies shows us that sitting for most of the time create up to 50% of more fat in our hip and thigh areas. since the only route to improve metabolism is through  more physical activity and sitting  for long periods make our metabolism slower in addition to that hormone called insulin's ability to move glucose out the blood and into cells also declines.  sitting can make you obese,depress,lazy and fat , so stand up and walk a bit -- it could help you loose weight .

I'm sure this isn't news to you; most people are aware that physical activity is essential to good health. But what you may not know is that too much sitting time is harmful even if you're getting enough exercise.

                                   

                        

2. Packaged or processed food

sugar free? gluten free? diet food? zero calories?   these are the tags we see labeled on most of the products like healthy sweeteners , zero calorie drinks, flavored yogurt, diet cereals e.t.c which are claiming to help you loose weight or claimed to be healthy .  i just simply advice you to not fall in the trap! here are the reasons why i am saying this .. most of the diet food available in the market are processed which means the nutrients ,vitamins and the actual nature of food is almost already destroyed so what are we having then ? just skull of the food may be..next when the product is claiming its sugar free but still tastes sweet than there must be something artificially added to make it taste sweeter and  we surely don't want to have anything that's not natural specially when on a weight loss journey, third reason is most of these products labelled with all fancy healthy tags are not even closer to what they claim to be because these tags are only marketing strategies to trap the consumer. so what we should do if all this is trash.. eat organic by saying organic i mean eat naturally healthy foods like seasonal veggies ,fruits , home made cereals ,curries,juices and all that's being cooked in your home just don't go for ready to eat or diet food  tagged packaged products.
                                     

                       

3.STRESS

   its known for some time that stress is connected to weight gain, because a high level of the stress hormone cortisol has been shown to up appetite, drive cravings for junke food , when cortisol is triggered it suppresses the hormone called adrenaline it  prepares your body to take action and minimizes your desire to eat but once the adrenaline wears off ,cortisol, also known as the stress hormone, hangs around. Cortisol temporarily suppresses functions that are non-essential, such as your digestive, immune, and reproductive responses.When you have more cortisol in your system, you may crave less healthy food options like snacks containing high sugar and fat content.
        The stressed person also have higher levels of insulin, which contributes to the storage of fat. They also have less fat oxidation, which is the conversion of large fat molecules into smaller molecules that can be used as fuel. Fat that is not burned is stored.
Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat, which can be particularly tough to shed.
In order to avoid stress try exercising , yoga , meditation and most importantly determination and focus on  eating healthy .

4.Insufficient water intake

Many people around the world are constantly dealing with the bloating, or retention of water in their bodies. An increase in water can help fluid retention.
When the body does not receive enough water it will perceive this as a threat to survival. So every drop of liquid that you provide, it will hang onto. Water is stored outside the cells and this will show up in swollen hands and feet .The best way to combat this is to drink more water. The body will know that there is an endless supply so will stop hanging on to every dro.  Drinking water is one of the easiest ways to turn up your fat-burning capacity. I cannot say that drinking water alone will cause weight loss; however, if you are eating a perfect diet, but are dehydrated, you will lose less weight. When your body is dehydrated it cannot burn fat. So please, get 64 ounces per day—and as a bonus your hair and skin will shine.
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5. Medication

This may be hard to swallow, but a medication your doctor prescribed could be to blame.Certain prescription drugs used to treat mood disorders, seizures, migraines, diabetes, and even high blood pressure can cause weight gain - sometimes 10 pounds a month. Some steroids, hormone replacement therapy, and oral contraceptives can also cause unwanted pounds to creep up on you.
But even if you suspect a prescription medication is causing weight gain, never stop taking the drug without consulting your doctor, experts stress.

6. Pcos / Thyroid

PCOS makes it more difficult for the body to use the hormone insulin, which normally helps convert sugars and starches from foods into energy. This condition -- called insulin resistance -- can cause insulin and sugar -- glucose -- to build up in the bloodstream. High insulin levels increase the production of male hormones called androgen. High androgen levels lead to symptoms such as body hair growth, acne, irregular periods -- and weight gain. Because the weight gain is triggered by male hormones, it is typically in the abdomen. That is where men tend to carry weight. So, instead of having a pear shape, women with PCOS have more of an apple shape.

If you have hypothyroidism, losing weight can be very challenging. Many people think that once you start taking thyroid hormone replacement medications, the weight just falls off. While treatment can help you lose some of the weight you have gained, it takes planning, hard work, diet, exercise, and getting enough sleep to shed a number of pounds.

                                                               

7. Drinking your calories:

A 12 oz. can of a soft drink contains approximately 9 tsp. sugar. You wouldn't sit down and eat a heaping 1/4 cup of sugar, so why waste your calories on empty nutrient beverages that have added sugar? Over time, you will lose weight by cutting your intake of sugary drinks in half. After a week or two, you may find you don't need the sugary drink and will be able to avoid drinking it. Gradual changes make long lasting successful changes. Another way that carbonated drinks can really lead to weight gain is because the majority of them are sweetened with high fructose corn syrup. Of course, this is just a form of sugar but it is rather evil whenever you start to look under the hood. It is not really the calories that are in the high fructose corn syrup, as they are bad enough, but it is the fact that it works in the body in order to suppress our natural ability to feel full.

                       

                                                    

8. Nutritional Deficiencies:

Both overeating and under-eating can cause nutrient deficiencies. You can eat too many calories and still be undernourished. These include macro-nutrients: protein, fat, carbs and fiber; and micro-nutrients: magnesium, iron, calcium, potassium, and others. When the body is undernourished, the metabolism slows, meaning it can’t process food efficiently. That in turn may cause you to hang onto more calories than it burns.

Magnesium – Found in leafy greens, nuts, and legumes. Involved in over 300 chemical reactions in the body. Good for sleep and digestion .Vitamin C – Found in vegetables and fruit. Low levels are linked to larger waists and higher BMI. Good for immune system and metabolism. Vitamin E – Found in spinach, broccoli, and sunflower seeds. Good for red blood cell production. Vitamin A – Found in yellow, red, and orange fruits, dark greens, and dairy. Good for the gut and immune system. Vitamin D – Found in fatty fish and fortified foods. Sunshine is the best source! Good for immune system, bones and teeth, and disease prevention. Omega 3s – Found in wild caught fish. Good for burning fat, blood flow, and lowering insulin and cortisol levels.

                                                           

9. Snacking Unhealthy:

Your snack is mostly a mini meal, If you stopped to count calories, you'd realise your plate is actually more like 400 calories, rather than the recommended 150. Sure, a handful of nuts offers protein and healthy fats, but just because a food is good for you doesn't mean you can eat all you want. It's easy to grab handful after handful and end up consuming 300 or more calories. Keep portion sizes in mind even on nutritious foods Sugar and refined carbs spike insulin levels, and when insulin levels are high, your body can't tap into its stored fat. Eating sugar and white flour also doesn't offer your body any nutrition — it's essentially just empty calories.

                                     

10. Eating Dressings with Salads :

Even if your dressing is fat-free, it doesn’t mean you will be. Fat-free dressings actually tend to be more processed, and higher in sodium, high-fructose sugars, and carbohydrates compared to their full-fat counterparts. Nuts are a great source of naturally occurring healthy fats and protein, and can add staying power to any salad, But when they’re candied, they’re just about as much sugar as they are anything else. Stay away at all costs. Too much of a good thing is still a bad thing. “Even healthy foods, like walnuts, avocados, and olive oil can rack up the calories if the portions are out of whack,”. After all, a half-cup of walnuts contains nearly 400 calories, a whole avocado contains 322 calories, and three tablespoons of olive oil contains 357 calories and 63 percent of your daily fat needs

                                                     

11. Skipping on Meals :

Eat regular meals. It is easier to control calorie intake by planning to eat regular meals, and appropriate foods are more likely to be available. It may also help to control appetite because your body will ‘learn’ when to get hungry. It is best to listen to your body’s cues for hunger and for fullness.. Eating when you are hungry and stopping when you are full will help you to consume an appropriate amount of calories. Restricting meals takes the pleasure and enjoyment out of eating, and it may adversely affect weight loss plans. You are more likely to overeat and consume more calories if you’re feeling extremely hungry. Rather than waiting until you feel like you’re starving, have healthy meals and snacks throughout the day

Do let me know if this helped you in any way  by commenting down below .