Choosing food wisely in a restaurant/eatery when you are on a diet.

If you are following a healthy diet plan then restaurant or fast food joints may not sound a better option to grab a bite. However, sometimes you are left with no choice but to eat out. Well, eating out does not always mean that you are eating unhealthy. Fitness Expert and nutritionist Neeraj Mehta says eating in a restaurant which offers Spa cuisine can be a healthier choice as they will serve you much healthier options. Let’s look at the ways on how to make a healthy choice when eating out.

Explore the menu:

You should take time to read the menu. Most of the menu cards have the ingredients of the dishes printed as well so you can really choose, what matches your eating plan.

·       Read the menu carefully, every food joints/eaterys have some food products which may fit in your daily diet.

·       Go for alternatives such as instead of doughnuts, order toast, green sandwich etc.

·       Eggs may sound a better choice on the menu however, you might want to know the cholesterol content of these. As per the US department of Agriculture there is 186 mg of cholesterol in one large egg (mostly found in Yolk). The daily recommendation of cholesterol is equal or less than 300 mg. Do the math’s now !!!

·       Look for fruits juices in the menu, and have them without adding any extra flavor/sugar.

·       Most of the menu cards have plain salads, sauté green vegetables, fruit platter on their list.

·       There may be plenty of tempting options available for desserts but amongst them there would be some healthier options too such as Fruit yogurt, Fresh fruits. Ask your desert to be prepared in less sugar.

Watch your portions:
You will save a heavy amount of calories if you will watch your portion size while eating out.
·       Don’t get excited by the words like “Deluxe”, “Super”, “mega”, they all are different meanings of big. Bigger the portions, more the calories.
·       Order takers may entice you by lines as “would you like to take fries with this”, you can always say no.
·       “Value meals” are only valuable if you need that extra food. Ordering less will also cost less.
·       Sharing is fun. You can share your food with friend, this way you will half the calories and double the pleasure.

Trim your calories and then fat:

Understanding nutritional value of different food products is a good idea, as it will help you in keeping count of your calories.
·       Learn the nutritional value of high-fat foods, spot them and go easy on them.
·       When ordering salads, be strict with the dressing. You may be getting high amount of calories than the nutritional value.
·       If you have to go for fried food, then order the food which is prepared in vegetable oil. Vegetable oil is cholesterol free and high in polyunsaturated fat. Avoid the oil which is rich in trans and saturated fat.
·       Remove the crispy crust from the fried chicken as that part is empty calories. Grilled, skinless chicken is better option.
·       Ask your food to be prepared with low salt.

Beverages:

When eating out, Beverages can really help you in keeping up with your diet as well as fulfilling the nutritional need.
·       To start with, Fresh fruit juices are always a good choice.
·       Instead of carbonated drinks, complete your meal with milkshake.
·       Smoothies, made with fruits, juices, Yogurt can be handy.
·       When ordering coffee or tea, ask it to be prepared with low fat milk rather than cream. Creams are high on saturated fat.
·       Lemonade is ideal choice for starter drink and it is a thirst quencher.

Top 5 cocktails drink according to the calorie content

·         1. Spiked Pomegranate Lemonade-  (Total calories per serving- 162 calories)

42 ml Vodka- 122 calories

42 ml Lemonade- 17 calories

42g pomegranate juice- 23 calories

112 ml Soda- nil

·         2. Sangria sparkler-  (Total calories- 203 calories)

125 ml Red wine- 106 calories

12.3 g Cointreau- 35 calories

12 ml Brandy- 35 calories

Orange juice-  27 calories

·         3. Mojito-  (Total calories per serving- 217 calories)

1 tsp superfine sugar- 60 calories

2 ounces rum- 131 calories

1 lemon- 17 calories

Mint- 9 calories

·         4. Frozen-lime margaritas- (Total calories per serving- 215 calories)

    Fat- 0.17 g- 1-2 calories

   1.5 ounces tequila- 140 calories

   ½ ounce triple sec- 52 calories

   ½ lime juice- 7 calories

·         5. Strawberry-citrus vodka cocktail- (Total calories per serving-249 calories)

2 Strawberries 12 calories

1 Sprig of mint 14 calories

3/4 ounce Light agave nectar, 65 calories

1 3/4 ounces Citrus vodka 150 calories

3/4 ounce Lemon juice 8 calories

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

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Quick exercises for those who don't have the time to hit the gym and how many calories they can burn by doing these?

Yoga Moves

Stretching is one of the best physical activity strengthen, lengthen and lubricate the muscles. It’s not necessary to join a gym if you want to be in shape. Yoga has long lasting effects on your body.   You can try a variety of yoga moves which can be done at home with no equipment needed, but a yoga mat.

Burn an approximate 300-400 calories / hour.

But as you go intensive, you can do as follows

Power / Extreme / Iron Yoga

If Yoga stretches are done with high intensity, the results you will get are tremendous. Yoga Stretches are considered very beneficial for our body to increase the strength, fat loss, flexibility and balance. Intensive yoga stretches can boost up your over all muscular strength, fat loss and flexibility in short time. After a long break of holidays, one can start with extreme yoga stretches, but always follow a qualified instructor.

Burn an approximate 600-1000 calories / hour.

Recreational Fitness-   Now when you come back to your normal routine, just add some workout daily. Going to a park for early morning or evening one can do a lot of different workouts such as skipping, jumping jacks, cycling, your choice; really. Mr. Neeraj Mehta suggests, “Outdoor fitness is not only restricted to parks; Adventures sports like hiking, rock climbing are also the new fitness trends. These days there are different cycling groups, or outdoor group exercisers groups hitting roads and parks. Boot-camp is already gaining popularity amongst the adventurous.” Outdoor fitness activities work in your favor in so many ways. First, they are exciting, second, the idea of getting close to nature peaces your mind; third, you can make friends. Being in the group with same interest will always keep you motivated.

Burn an approximate 400-500 calories / hour. (this is at low intensity, but as you increase intensity you can lose much more calories in a short duration)

TABATA / 7 Minutes / 12 Minutes Workout-   One can do these short duration workout according to your time conveyance. Short duration workouts are one of the most intensive ways of exercise, done in a short period of time. These combinations designed for people who struggle with their busy schedule to find time for exercising. “4-7-12 mins is all you need,” Mr. Neeraj Mehta motivates one of his clients, “and you can enhance your body 200 times faster.” Tabata is basically a very high intensity cardio workout, wherein you choose any cardio activity such as jumping, running etc. Even short duration workouts are also the combination of high intensity with no rest workouts. The results will surprise you. These workouts helps in burning the fat faster, gaining muscle strength, and increases your cardiovascular endurance after a long break of holidays.

Burn an approximate 800-1200 calories / hour.

BMXStrength® Training  

This technique is one of the most effective ways to lose weight and enhance your overall fitness level. Developed by Neeraj Mehta (PhD), an International Fitness Expert, this technique majorly focuses on the correct body mechanics with making the target muscles work harder. While doing any movement your target muscle works 80%, thus allows the development of muscles 4 times faster than the traditional movements. You can do all the exercise in your home if don’t have enough time to go to gym. Just bring a pair of dumbbell, a barbell and one pair of plates and can do a complete workout session for your entire body tone-up.

Burn an approximate 500-600 calories / hour. 

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

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Outdoor Workout is Important During Winters

 

The chilling breeze of the winter is not really motivating you to break out some sweat? So, you chose to rather give up working out during this season?  Agree, it may sound less desirable but winters are truly the perfect season to work out and shed some weight.

Believe it or not outdoor workouts during winters can have a positive effect on your health and mind. Falling temperature is a boon for people whose fitness goal, is to lose weight and stay in shape.

The scientific reason behind:

·         Your body will require burning more calories in order to expand energy on staying warm. The findings from Journal Trends in Endocrinology and Metabolism say that working out in cool temperature can burn 30% extra calories.

·         The cold weather helps you lose weight faster. According to a recent study in The Journal of Clinical Investigation, people who spend two hours a day in mild cold (around 63° F) for six weeks burned more energy, than people who worked out in warmer temperatures.

·         Working out in cold weather promotes heart health. Exercising outdoor during winters for a regular exerciser, can help him to develop more strength in the heart muscles, because cold weather makes heart work harder to pump blood that promotes heart muscle strength.

·         Outdoor exercises during this season can boost your energy level for the entire day leaving you active and at peace the entire day.

·         For those who struggle with Seasonal Affective Disorder (SAD), outdoor workout can be very helpful as it will boost the endorphin levels. Since the body has to work harder in winters, it leads to higher production of endorphins that eventually keeps you in a happier state of mind. Regular exercise will also strengthen your immunity system, leaving you less prone to diseases.

Outdoor-Exercises for Winters:

·         Go for a walk; it is gentle but very effective.

·         Cardio exercises such as jogging, running, skipping, jumping jacks, cycling etc. helps in improving your cardiovascular endurance and your lungs diffusion capacity.

·         Perform yoga stretches; it will give you good muscle contraction and a relaxed mind.

·          Exercises such as incline pushups, jump squats and core muscles workout, can be well performed in a park.

·         You can even perform your strength training in the open air, provided you have a set up outside.

While working out, make sure you dress up properly. It is advised to wear layers of clothes, and right shoes. Before going for a session it is recommended to do warm up inside, so that you don’t feel cold when you step outside.

In fact, it is highly recommended that you should concentrate on a good warm up, so that your muscles are properly heated up and ready for your exercise session in this weather. Keep your body hydrated. You don’t see yourself sweating during the winters that does not mean that you actually don’t.  Drink plenty of water.

Exercising during morning or evening is favorable to your body, but on some occasions you may not have a choice in choosing your favorite time for exercise during this season, as there may be colder morning and foggy evenings.  But, don’t let this be an excuse to skip, go for an afternoon session.

Watch what you are eating, as your taste buds may crave for more carbs. Good news is that you have more choice of veggies and fruits in winters.

So, this winter say ‘NO’ to excuses and 'YES' to exercising! It’s time to postpone the book reading at bedtime and get dressed for an exciting and rejuvenating outdoor workout.   

*

Read full story on http://www.thehindu.com/todays-paper/tp-features/tp-sundaymagazine/a-workout-thats-tailormade/article7878816.ece

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

personal trainer salary

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A workout that’s tailor-made

Recently, I met one of my old friends at a restaurant. After the customary “how’s life,” he started discussing his workout routine (as most of my friends do) and diet plan. He had been working out for the past four months and was worried that he was not seeing any significant changes in his body. He was regular, consistent and disciplined. He was even eating well, I could tell, because he ate that protein salad with great enthusiasm. But he still felt that he was not keeping pace with the “staying in shape” battle.

His workout routine included a 40 minute treadmill jog, cycling and then a 5 kg dumbbell biceps curl.

Well, looking at his endomorphic body type, I knew what was going wrong. Many of us make the same mistake my friend did: We start our exercise routine without considering our body type — which sometimes amounts to doing nothing at all.

Your body type should be the first thing you consider when opting for a workout routine. And because everyone has a different body type, it is not logical to follow a “one size fits all” approach. So, let’s understand different body types.

Male body types

• Ectomorphs are lean and long body types. In order to gain muscles you have to work harder than usual.
• Endomorphs arepear-shaped body types with a big bone structure. This type has a tendency to store fat mostly in the midsection and lower part of the body.
• Mesomorphs are the most responsive body type. You usually look well-built and can develop a muscular body faster than any other body type.

Female body types

• In a pear shaped body, most of the fat is in the lower body with a defined waist. The hip is larger than the bust and the upper body leaner compared to the lower half.
• The apple shaped body is the opposite of a pear shaped one; it has more fat in the upper portion making belly fat the problem area. Legs are leaner and the shoulder and hip line are of similar size.
• A banana shaped body refers to a rectangular body where fat is stored in all the body parts. Thebust and hips are almost the same size and the waistline is not defined.
• The hourglass shaped body or the ‘8’-shaped body is considered the ideal body type for women as it has a proportionate upper and lower half with a defined waistline. Fat is usually stored all over the body, including arms.

In my friend’s case, his endomorphic body type was not responding to his cardio routine and light weight training. He should have followed a customised training plan with focus on reducing overall body fat.

Another reason for slow results is incorrect technique. In order to get results, one should strictly follow the BMX Strength technique, which is a way of exerting prime movers of any movements more rather than supporting muscles. When your prime movers get more worked-out, you will see quick muscle gain and strengthening. Let’s look at a tailor-made approach for each body type.

For him

Considering a slow response to muscle gain, heavy weight training is best recommended for ectomorphs. You should focus on compound exercises as these put more muscles to work. I recommend a customised BMX strength routine for effective results.

The major focus for endomorphs must be to lose fat and gain muscles. You should focus more on weight training because it makes you burn more calories even after the session. Cardio lovers should quit the treadmill right now because it won’t get you anywhere. Instead you should do high intensity cardio activities such as sprints, squats and pushups or stair climbing with weights.  

In order to lose weight from your midsection, you should focus on reducing fat from all over your body. Exercises such as deadlift, squats and lunges would be ideal for results, thanks to your genetic preset. However, for long lasting results you should train as hard as you can. A customised routine according to BMX strength, which involves high intensity cardio, weight training, bodyweight training and functional moves works best for you.

For her

A workout routine should focus on lower body training if you have a pear-shape body. A customised BMX strength routine should involve deadlift, lunges, squats, stair climbing with weights, leg press, curl and extension. To keep the symmetry you should also perform pull ups, clean and press, triceps workout, and so on. A treadmill should be used for sprinting only.

A ‘V’ frame demands more focus on the upper body. Resistance training with a combination of bodyweight training and high intensity cardio is ideal . Your routine should involve high intensity chest and back workouts with low to moderate intensity leg workout. Your focus should be on reducing overall body circumference for a visible waistline.

Resistance training with little cardio will work just fine for a straight-shaped body. An overall body workout approach works best. Your routine should be a perfect combination of upper and lower body exercises. You can include chest fly, lat pull-down, leg raises, plank, squats and lunges.

The hourglass shaped body demands variety. Your routine should be a combination of resistance training, interval training, functional move and plyometric workouts.

Read full story on http://www.thehindu.com/todays-paper/tp-features/tp-sundaymagazine/a-workout-thats-tailormade/article7878816.ece

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

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Secrets of a fit and healthy life: Study

 

Leading a fit and healthy lifestyle is a matter of choice similar to the other choices you make such as eating a cheese burst pizza or watching big bang theory over a cross fit session. One chooses as per his/her priority. 

Those who complain about extra flabes on the waist, heavy thighs, pot bellys, double chin etc etc, belong to the same CATEGORY as the ones who crib about how missing their workout spoils their day or how they are still short of one more protein meal of the day or how they hate the leg day but enjoy the soreness. 

The CATEGORY is called "HUMAN BEINGS"; the creature who is born with a brain to make intelligent decisions. Some decide to choose the easy way of complaining about how god has done injustice to them and some decide to workout their ways to find a better way of living. 

We have divided the "CATEGORY" in groups and conducted a research on the type of choices each group made about their health and fitness and their effects. What we found was revolutionary!!!

Group A was more prone to fall in the trap of fad diets, starvation, and magical quick weight loss routines. Many of them even relied on miracle medicines to loose weight overnight. The key finding of the research was that almost 80% people of this group wanted to avoid exercise because of their numerous reasons all of which can be collectively termed as "EXCUSE". 

The group was suffering from unhappiness about themselves, they were not-so-social, they had trouble fitting in their favorite clothes and they were on the threshold of getting serious health problems. 

Group B was rather active. For most of them exercise and eating healthy was more like a habit. It was no task for them to exercise for an hour and eat 5-6 small meals in day. They rather enjoyed their sessions. For some reasons if they could not go to the gym they ensured any type of physical activity such as cycling with the partner, playing badminton with kids, Yoga in the park, body weight training at home etc etc. A 112 Kg college going boy from this group did 100 jump squats and pushups at home because he could not make it to the gym due to extra classes one day. 

This group was the vibrant group, they were the main attraction of their respective social events, people likes to get friends with them and they were doing really good on the health front as well, 

A detailed study on both the groups revealed that unlike previous studies and researches genetics, body type, metabolic system, body's responding system etc were not the reasons of the poor health of group A, in fact there was something else which they lacked. A comparison between group A and B showed that the main reason of this poor performance was 3 major substances which were not found in group A. The unavailability of these very important substances forced the group A to make poor choices about their health. 

These very important substances are the new secrets of owning a fit and healthy life. These substance are Discipline, Commitment and Regularity. 

The takeaway from this research is to analyse whether you possess these substances or not. and choose which group you belong to. 

I am sure you get it.....

Stay Fit Stay Alive!!!

For more health advise mail me on neeraj.gffi@gmail.com or follow me on facebook https://www.facebook.com/neerajgffi .