A healthy Lunch at Subway

If you are one of those who like to have lunch outside most of the times and are confused on the Right choices read on ...

Well the place where I work doesn't have too many options. Subway and Panera Bread are the only ones and I have this habit of eating out, but I do my best to do some Math before I go for some option.

So today I decided to dig in to Subway nutrition. I was a little disappointed since earlier I used to have 6in Sub, but have stopped taking that since I learnt about the HCFS content in that. You might like Reading this article

Well that leaves me with the Salad option. And I discovered that there Oven Roasted Chicken salad is a good option.
You will have your Proteins and also your veggies, Nice .. !!!

Well I basically asked for Lettuce, Spinach, Cucumbers, Onions, Tomatoes and Pickles along with some Vinegar and Salt and Pepper to taste.

This meal is around 150 cal and will leave you filled.

So next time you want to try healthy option at Subway go for this combination. Other good options can be:

1. Veggie Delight Salad : Load it up with Veggies. They will give you essential Nutrients for very less calories.  

2. Soups : There Soups are pretty nice also. So you can combine a Roasted Chicken Soup with your Salad or just go for the soup.

These are my two cents on Subway ... hope it helps. 

Yoga Philosophy and Science : How it can help you stay in the best shape

In this set of articles on Yoga I will try to share my experience and knowledge on this Spiritual practice which can not only help you get rid of diseases and stay healthy but also will teach and guide you in the right direction.

What is Yoga : Philosophy

Yoga as a way of life is an ancient Indian practice taught by Saints and Sages since ages. But that does not limit this practice to any particular Religion. Any seeker of truth and wisdom should incorporate this in his/her daily life. After lot of scientific studies and over a period of time the immense benefits of this great Practice is now been realized. Slowly people are realizing the benefits associated with practicing Yoga.

Yoga is not just about a set of asanas and stretches as its commonly interpreted, but its more than that.
It lays out the Principles and Practices which if incorporated in your daily life can help you in your Spiritual Journey.  The Science is deeper and needs to be practiced and respected. Its an ocean of knowledge which will lead you to higher self awareness and better Life.

You will see immense improvements in your day to day life.

We will cover the Science in later articles. But first the very basics to help you get started.

Benefits of Practicing Yoga

1. Peace and happiness: After you start practicing Yoga you will start feeling subtle changes. It will not only bring you peace and happiness but also will help you tackle daily Stress and Tensions.

2. Better Decision Making: Since Yog Science is a complete Body exercise it makes you more aware and helps you make better Decisions in your day to day Life.

3. More Energy through the day: You will experience greater Energy through the day.

4. Get rid of Diseases: Its been medically proven that Yoga cures and helps fight diseases such as Blood Pressure, Hyper Tension, Migraine, Diabetes and others.

Yoga Science : How it works

We will cover this in our next article.

So how can I start, where to go and whom to ask ?

This is a dilemma which most of us face when we want to start doing Yoga. With a Plethora of resources and articles its not easy to find reliable sources of information.

But trust me if you have shown interest you will definitely find your own Path.
One important piece of advice which I can give you will be don't fall into traps laid by so called Big Gurus who claim to provide you enlightenment in a week or a month. Who ask you to take there packages costing you lot of money in the form of retreats, unless you need a vacation and have some money handy. They are not bad but that is not needed. You can always learn about the practice by reading and educating yourself. Do not follow anyone blindly.

A sincere teacher will provide you resources almost for free.

Ok with that said let me tell you my story.
I started practicing Yoga about 6 years back. I am a sincere follower of Baba Ramdev Ji from India. Although like many of his other followers I haven't met him  personally but his teachings and his practices have transformed my Life.
I am not here to promote any particular school but his Videos are one of the best places to start practicing and understanding Yoga.
There are a lot of books about Yoga. Reading about this ancient practice will only get you more interested.
You can find loads of his Videos on Youtube.
If you want to just practice with him you can tune to Astha TV, which airs his daily Shivirs early Mornings.  
Its certainly a good place to start. There is no end. Seeking knowledge and understanding Life is a Journey and cannot start or end with anyone.

Everything resides within you.

Baba Ramdev and other Spiritual Yogis teach Yoga as a science. There practices include Yoga Asanas and Pranayam followed by Meditation. Apart from that as you keep learning and growing you will understand many interesting facts.

You will find a Video of Baba Ramdev at the end of this article to help you get started.

Can Yoga help me loose weight

Definitely. Loosing weight is one of the many side advantages of practicing Yoga. You just need to control your diet and make some lifestyle changes.

A typical Yoga routine to get started

Practice Pranayams

Like Kapal Bharati, Anulom-Vilom, Bhastrika.
Pranayams are breathing practices which helps regulate your Hormones and Glands. It will help make you stronger internally and increase your Immunity. It helps make your Respiratory, Endocrine, Nervous and Reproductive system work properly.

Practice Asanas

Asanas are exercises which target specific body parts like Back, Abdomen, Arms etc.

Meditation

Meditation helps you still your mind. Its a great practice to help you get rid of all the stress and also relax your mind. Doing meditation will help you do your Job in a better way.

Diet

• Whole foods like Green Vegetables and Fruits. Like Spinach, Apples etc. 
• Low fat or skimmed Milk.
• Nuts and seeds like Almonds, Walnuts.
• Sprouts and Beans.

Video to get you started with Yoga

  

The right Nutrients your body needs. Healthy Digestion tips.

These points try to summarize the essential nutrients our Body needs.
Its taken from the Worlds Healthiest Food Website.

To understand the Digestion process I would highly recommending visiting this website if you have time.

1. Proteins

Although vegetables and grains do provide some protein, you get most of your protein from nuts, legumes, eggs, fish, meats, and dairy products.
A healthy adult is estimated to need around 40 to 65 grams of protein per day. If this is not provided in the food you eat, your body will begin to break down muscle and other tissues to obtain the amino acids it needs.

2. Fats

Not all Fats are bad as we think. Trans and Saturated fats are not good for your health.

Essential fats(like Mono and Poly Saturated ones) include an omega-6 fatty acid (linoleic acid), and an omega-3 fatty acid (linolenic acid), and are found in the highest amount in nuts (like Almonds, Walnuts), seeds(like Flax, Chia), and fish(like Wild Salmon).

3. Carbohydrates

You get most of your carbohydrates from cereals, fruits and vegetables.

4. Vitamins and Minerals

Magnesium is a mineral of tremendous importance for bone health, energy production, and overall healthy functioning throughout the body since it activates more than 300 cellular enzymes.
Magnesium is found at highest levels in whole foods such as grains but is often removed during processing. Whole grain bread and cereals will have a much higher amount of magnesium than white bread, which is made from refined flour.

For Healthy Digestion

1. Chew Thoroughly

When a meal is not well chewed, the food fragments are too big. Since the digestive enzymes can only work on the surface of the food fragments, inadequate chewing results in incomplete digestion. This means not only nutrients being left in the food and unabsorbed, but also extra food for bacteria in the colon. This extra bacterial food results in bacterial overgrowth, gas and symptoms of indigestion.

2. Beginning a meal with fresh fruits or salad can provide support for healthy digestion.

3. Avoid Food Allergens.

4. Eliminating foods to which you are intolerant or allergic can help provide a healing environment in the small intestine.
Glutathione, a small peptide found in the highest concentrations in fresh vegetables, fruits, and lean meats is also beneficial to the small intestine, since it can directly act as an antioxidant in the intestinal tract and help decrease damaging molecules that may be produced during inflammation. Vitamin C, from citrus fruits, and vitamin E, found in whole grain cereals and nut oils, are important antioxidants for the small intestine and work with glutathione to support intestinal healing.

5. Foods that will supply probiotic bacteria include some yogurts. Foods that will nourish probiotic bacteria include foods that contain soy fiber, inulin (from chicory or Jerusalem artichoke), and rice fiber.

6. Provide for healthy intestinal transit. The movement of the food, or chyme, through the digestive tract is very important.
Fiber, in general, supports overall transit of the chyme and healthy elimination. Some fibers, like those found in rye, wheat and flax, also can bind to environmental toxins, such as pesticides, and carry them through the digestive tract for direct elimination, decreasing the amount that is absorbed into your body.

7. Foods with a calming effect include herb teas, like chamomile. Alcohol, caffeine, and refined carbohydrates, like table sugar, should be avoided. Eating meals at regular times and in a relaxed environment can also help decrease stress.

Jillian Michael shares a healthy Smoothie recipie

I am a big time Jillian fan and love to follow her advice all the time. Came across this healthy Protein Shake recipe which takes minutes.

In her Article she mentions:

"Just make sure that you work it into your daily calorie budget. I find that pure whey isolate protein is the best and most easily digested. Avoid protein shakes with lots of additives, sugars, flavorings, or artificial sweeteners. I like to make my shake with Trader Joe’s frozen organic berries, nonfat organic Greek yogurt, and a few packets of xylitol (a nontoxic, low-calorie sweetener)."

Which is a good Multi Vitamin which is less expensive too ?

Without any further delay here is the place you need to go to get this answer : Consumer Lab

Its the best place to find answers to your questions. The place where the good Dieticians go to. The Reports on the website are paid but they are worth your money.

In the end you will find a good product which are less expensive also. 


Hope this helps .. !!

 

Avoid Sugary Breakfast

Every Morning we try to eat Healthy, at least most of us who are Fitness Conscious. But most of us try to have that "Healthy" Sweet tasting Cereal which is having a good amount of Sugar in it.

Well it might juts be a very bad option. Dr Oz in his Article outlines the impact of Calories that Sugar Consumption brings.
Here is an excerpt from his Article:

"Thank your body in the morning and fill it with foods that are high in fiber and nutrients to get it going. Examples include oatmeal with blueberries, low fat plain yogurt with wheat germ and walnuts, eggs whites with 100% whole grain toast or shredded wheat with low fat milk or milk substitute. Finally, use common sense in the morning. Michael Pollan, author of the book Food Rules recommends avoiding cereals that change the color of your milk. I'd say that is a great rule to live by!"

So next time try to have a healthier option for Breakfast instead of the Sweet Cereal.

Chia Seeds : The wonder Food

If you haven't heard of Chia Seeds so far then you are missing something which is making lot of news.

Let me start by saying that these seeds can not only help you to loose weight but also to lead a Healthy Life each day.

It can supply your body with all the necessary nutrients and also Proteins. Just 3 table spoons of these Seeds can help curb your Hunger Cravings at 0 calories and boost your Metabolism.

You can add this to your Soup, Salad or Smoothie for that matter and enjoy the benefits.

There are some great Articles out there but this one from Dr OZ is very informative and sums it all up.

Read More Here ...