Fitness Mantra "Your Guide to Total Fitness": June 2008

Are you feeling Tired ? Have an IRON rich diet.

Posted by AJ Monday, June 23, 2008 0 comments

Have an Iron reach food and leave your tiredness to live a life full of Energy.

As I have wrote in my last blog what really cause the constant tiredness in our body, thats causes due to Iron deficiency.

So, here I am giving you an Iron reach diet, so that you can have enough energy in your body and live every day & every moment full of energy.

Breakfast bytes

~ Breakfasts could include porridge of rice flakes, garden cress seeds or muesli (a popular ready made breakfast cereal that contains cereals, nuts and dry fruits).

~ A savoury preparation of rice flakes (masala poha) also works.

~ A vegetable sandwich made with green chutney (prepared from coriander leaves or mint leaves or curry leaves, coconut or groundnuts along with amla) and slices of tomato and cucumber has lots of iron.

~ Have a glass of citrus juice or a citrus fruit like orange or sweetlime.

Mealtimes

~ Your main meals should contain a green leafy vegetable every alternate day and a salad either at lunch or dinner.

~ Cauliflower leaves are much richer in iron as compared to other green leafy vegetables and should be consumed more often.

~ Eating an amla along with your meal or drinking a glass of fresh lime juice half an hour after the meal is beneficial, as it helps increase the absorption of iron.

~ Non-vegetarians should include fish in one meal, and meat or poultry as a garnish to a vegetable dish in the other.

Snack time

~ Iron rich snack choices include dates, figs (anjeer), jaggery based chikki or garden cress seeds or ahliva ladoos.

~ Tea and coffee contain tannins, which form insoluble complexes with iron, thereby preventing its absorption. Hence, they should not be drunk along with or immediately after a meal.

Practicethese simple tips and you will feel just fit and fine.

Have an Ageless Body & Timeless Mind.

Thanks,

Aj

Energy Diet, feeling tired, Iron Deficiency, Iron reach food, Iron rich diet | |

Do You Constantly Feel Tired ???

Posted by AJ Thursday, June 19, 2008 0 comments

Do you constantly feel tired?

Do you feel perennially exhausted ?
Do you sometimes experience breathlessness and palpitations?

Does your skin turn pale often?
It could be due to iron deficiency, a common problem amongst the youth today.

Causes of IRON deficiency

~ A low intake of iron rich foods.

~ Predominance of non-heme iron in the diet, an iron type that is not easily absorbed by the body. The other type is heme iron, which is easily absorbed.

~ The absence of iron absorption enhancing factors like vitamin C, meat, fish or poultry.

~ Prevalence of infections and worm infestations.

Types of dietary iron

~ Non-heme iron, which is the insoluble ferric form, is present in vegetable foods.

Rich sources of this form include rice flakes (poha), green leafy vegetables, sprouts, garden cress seeds or ahliva/ halim, dry fruits and jaggery.

Garden cress seeds, which are reddish brown in colour and resemble falooda seeds, are usually available at most provision stores. Soak a handful in a glass of milk for about 15 minutes and drink up the mixture.

The body can absorb only two to 20 percent of non-heme iron, but its absorption can be enhanced or decreased depending upon the food and drink had at the meal.

~ Heme iron, which is a soluble ferrous form of iron, is present in red meats, fish and poultry.

Milk is a poor source of iron, while egg contains a higher proportion of non-heme iron in the yolk.

On an average, about 15-35 percent of heme iron is absorbed by the body.

Enhance iron absorption

~ The presence of vitamin C rich foods at a meal enhances the absorption of non-heme iron; vitamin C converts the insoluble ferric iron into its soluble ferrous form, which can be easily absorbed.

These include guava, amla and citrus fruits like orange, sweet lemon, grapefruit and lime. Amla can be had as a pickle, murrabba or in its candied form.

~ The consumption of meat, fish or poultry has double benefits -- it provides heme iron as well as increases the absorption of non-heme iron.

~ Fermentation -- which takes place while making the idli-dosa batter -- and sprouting grains destroys some of the iron-inhibiting substances.

~ Raw or lightly steamed sprouts are also rich in vitamin C, which increases the absorption of iron.

Vegetarians versus non-vegetarians

Although vegetarian diets tend to be lower in iron than non-vegetarian diets, vegetarians do not have a greater risk of developing iron deficiency anemia.

So, whenever u feel tired on regular basis, then better you look into your food and make it a IRON reach one. That helps you in having life full of energy and you will live a happier time.

Have an Ageless Body & Timeless Mind.

Thanks,

Aj

feeling tired, Iron Deficiency, Iron reach food, Non-vegetarians, vegetarians | |

What should you eat before a workout?

Posted by AJ Tuesday, June 3, 2008 0 comments

What should you eat before a workout?

Planning to include an exercise schedule in your to-do list of things? Good.

Now comes the tough part. What should you include in a workout session? Ideally, exercises should be instrumental in building up your stamina and toning your body.

And what should you eat before and after a workout session? Well, that's our focus for the week.

To begin with, always remember this thumb rule -- exercising on an empty stomach is detrimental. However, eating too much just before a workout session isn't good either. Don't eat anything at least 30-40 minutes before you decide to exercise.

Yoga experts believe people should avoid drinking or eating anything at least for an hour before a session. Always have water an hour before an exercise session. And yes, sipping water in small quantities throughout the workout is permissible.

What should you eat before a workout? Ideally, a simple fruit should do the trick. You don't want to feel too heavy but you don't want to feel too hungry either.

However, if you find it difficult to start your day without tea or coffee, don't stop yourself. But wait for at least 40 minutes after your tea/ coffee before you start exercising.

On the other hand, all those corporate executives who prefer to hit the office gym after a hearty breakfast -- say one comprising of bread, eggs and fruit -- need to wait for at least two hours before they can work out. In fact, an ideal pre-workout meal is a combination of carbohydrates, fibre and protein.

An ideal pre-workout Indian breakfast can comprise of a bowl of poha or upma, fresh fruit and a glass of milk topped with almonds. Those of you who are allergic to milk can consume a cup of tea or coffee.

Alternatively, you can opt for a bowl of milk and cornflakes, eggs on lightly buttered toast too.

A post-workout meal should be light. Ideally, this meal should be consumed within two hours of the exercise. Don't remain hungry for too long after an exercise session.

This meal should contain protein, complex carbohydrates and healthy fats too. A vegetable sandwich or a fish sandwich (use wholegrain bread) with fruit or fresh fruit juice should do you just fine.

And yes, before you start your exercise schedule, don't forget to consult your doctor.

Have an Ageless Body & Timeless Mind.

Thanks,

Aj

After Workout., Eating Before Workout, Eating Habit | |

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