Tired of eating poultry and prime cuts of beef for lunch? Why not enjoy a piece of grilled fish with some salad for a healthy lunch instead? Of late, there has been a lot of research conducted into why fish is good for us and the many benefits it gives. Fish gives you plenty of protein with very little saturated fat and is much lower in calories than meat or poultry which is great news for those on a diet. Besides, it cooks quite fast and since it has a soft texture that crumbles easily, there are so many wonderful recipes that can be made using fish as the prime ingredient.

Cold water fish such as salmon, trout, sardines and mackerel receive so much praise for their high omega-3 fatty acid content which plays a very important role in keeping your heart healthy. It helps to increase the level of good cholesterol in the blood and lower triglycerides besides lowering blood pressure. A few other studies conducted also claim that a healthy intake of omega 3 fatty acids can help to ward off Alzheimer’s as well. Omega 3 fatty acids also help to promote brain and eye development as well as normal growth. So, by having a portion of grilled salmon for a meal, you’ll be giving more than just the basic nutrients to your body.

On the other hand, all varieties of fish are not good for you either. Certain fishes like shark, swordfish, white tuna and king mackerel have been found to contain very high mercury content. Unfortunately, consuming such fishes can mean that the toxins accumulate and remain in your body for a long period of time. That’s why babies, young children, pregnant and nursing mothers should always avoid fish that contain such high levels of mercury. Many people assume that the nutrients in fish are lost if the fish is cooked for a long period of time. This is not true but using unhealthy methods of preparation such as deep frying the fish can increase its mercury content. Never eat uncooked fish or undercooked fish which has a translucent texture as it could lead to infections and cause other stomach problems. The best way to cook fish is by grilling or steaming it and by adding just a dash of salt and other spices. Having large quantities of sauce or other dressings on the side actually turns a simple low calorie meal, into an unhealthy high calorie one!

The best way to start your day is by taking 2 omega fatty acids capsules along with your other vitamins each day. You’ll give your body the protection it needs from depression, mood swings, pain from inflammation, acne and skin disorders as well as protection from certain types of cancers as well. What’s there not to like about it?

With our hectic lifestyles, finding time to workout regularly has become quite a challenge. While a few of us do manage to work long hours at the office and still stay fit, for most of us staying lean is something we need to work hard at. Enter the diet pill revolution. Many diet pill manufacturers claim that weight gain is no longer something you need to struggle with. Instead, you can now counter weight gain and lose existing fat by popping one- two pills before or after a meal. You not only have pills that claim to burn fat but also others which claim to help you reduce your food portions at each meal. It’s hard not to get swayed by such claims especially when you see diet pill advertisements everywhere- and if you can really get a slim figure like that featured model without sweating, then why not?

Such diet pills usually fall into three categories-

- The first type of diet pill is the easily available ‘over the counter’ drugs, which are found in your local pharmacies or even supermarkets. They are easy to purchase and contain different ingredients which are supposed to help in weight reduction. Although all over the counter drugs claim to be very effective in helping you become slimmer, it’s important to do your homework first before making a purchase.

- Herbal weight loss and diet supplements are also easy to get without a prescription. Most of these herbal supplements claim to help you lose weight the natural way and since anything to do with herbs is generally regarded as healthier and safer, it’s not surprising that many herbal weight loss brands do really well. Natural herbs, roots, herbal extracts and other ingredients like green tea extracts are commonly used in such pills.

- Weight loss medication such as Xenical can be purchased only with a doctor’s prescription because this pill is usually prescribed for people who have a high BMI or an obesity problem. It works by discouraging the body to absorb the fat present in any food and is passed out through the stool. Patients need to be careful about their diet and should consume food with a low fat content in order to lose weight faster. The use of this pill is usually monitored closely by the doctor who has prescribed it.

If you read the accompanying pamphlet that comes with any diet pill, you’ll find that most such pills are quick to claim that the promised results vary from one to person to another and also that they could cause side-effects. The question is do you really want to put your body through such an ordeal when all you need to do is to attend class regularly and to watch your diet, in order to lose weight? Sure, the results may take time depending on your current fitness levels and weight, but as you begin to shed off the excess kilos, you’ll feel more content and confident as well.

You never know when it will strike but when it does, it’s likely that you will reach out for the first edible thing near you. Why do we suffer from hunger cravings and what can we do to control them? Hunger cravings aren’t necessarily a bad thing; it’s just your mind’s way of telling you that your body is in need of a nutrient or two and that it’s time for replenishment. But the reason why most of us blame our cravings for food as the reason for weight gain is because most of the times, we are unable to understand what our body is trying to tell us. For instance, you may have a big craving for ice-cream, but does it mean that your body is telling you to buy a tub and indulge? It could be trying to tell you that your calcium reserves are getting depleted or even that your blood sugar levels are low. Most of us fail to read the real message behind a hunger craving and that’s why we assume we have done the right thing by consuming fatty or sugar rich food whenever hunger strikes. But don’t be fooled. The feeling of instant happiness will fade away soon but the fat in your hips won’t.

So what can you do to control hunger cravings? It may sound surprising, but there are plenty of hunger suppressants which are part of our everyday.

- Water is a great hunger suppressant. It helps to regulate body temperature, flushes out toxins, helps the body to function normally, aids in digestion and is important for one’s well-being. The next time you feel a hunger craving, just drink plenty of water and you’ll feel full in no time. Plus, it doesn’t contain any calories, so drink up to stay hydrated all day.

- Green and leafy vegetables contain plenty of nutrients and fibre which help to keep you full for longer periods of time. They’re low on calories as well ( as long as you don’t dunk them in dressing or oil) making them a must have in your daily diet. The roughage content helps to ensure that your digestive system stays healthy.

- Milk and milk products such as low fat cheese or cottage cheese also keep hunger cravings at bay. Have a glass of soya milk everyday to give your body many essential nutrients, protein and other health benefits. With so many flavoured varieties available, it’s without doubt a healthier drink to enjoy.

- Stock up on fruits like apples and bananas which fill you up in no time. Apples in particular contain large amounts of fibre, vitamins and minerals which are known to be great hunger suppressants.

- A handful of nuts can ward off any hunger cravings within minutes. Enjoy them just as they are to give your body a host of nutrients and to keep your heart happy. Walnuts, brazil nuts, chestnuts and almonds give you the best benefits.

So take control of your diet and say goodbye to hunger cravings.

You see them displayed in the supermarket chiller promising to pep up energy levels when you need it the most but in reality, how good or bad are sports drinks for you? If you have watched a sports drink ad, you would be highly tempted to believe that it can give you that extra energy you need to go the extra mile when you’re working out. But is that true or is it just a marketing trick?

It’s no secret that staying hydrated when you’re training in a class is very important. Would you believe that dehydration can actually reduce your overall performance by 30%? That’s another reason why so many sports drinks contain small levels of carbohydrates so that your performance remains optimal. Let’s take a look at the 3 types of sports drinks available-

-       Isotonic: Glucose is the prime ingredient in these drinks and is usually present in a concentration of 6-8%. That’s why it’s the preferred drink for most athletes as it helps to replace any lost fluids quickly.

-       Hypotonic: They help to replace any fluids which are lost through sweating. However, this is usually a favourite with performers and athletes who need a quick energy boost minus the carbs. Such drinks contain more electrolytes and fluids with very little carbohydrate content.

-       Hypertonic: This is usually consumed after a workout to top up glycogen reserves and is ideal for use by people like marathon race participants, who burn a high number of calories within a short period of time.

So how can something that helps you, be bad for you too? Let’s not forget that sports drinks also have high levels of sugar which isn’t good for your health. In fact, it has been observed that as the levels of sugar increase in the blood, the secretion of HGH which increases one’s ability to burn fat and to build more muscle, actually becomes inhibited. Keeping this point in mind, it means that if one continues to consume sports drinks and train, it may hamper performance over a long period of time.  Consuming sports drinks regularly could also lead to faster tooth decay because the high acid content eats away at the tooth enamel which is meant to protect the teeth. Moreover, sports drinks are quite high in calories too and if you are trying to lose weight as well, you should either reduce your overall calorie intake during the day or work out more.

On the other hand, a sports drink does serve its purpose if you want to optimise your performance during training. However, experts advise that it is best to consume such drinks when you want to perform at your very best, like if you are participating in a competition.  If you would still prefer to carry a sports drink with you to your next class, choose one that contains less sugar and which also contains magnesium.

You may love biting into a juicy burger at meal times, but are you giving your body the right nutrition that it needs? A balanced meal comprises a healthy serving of carbohydrates, protein and fats in portions that is appropriate for your age and health. So why is protein so important? Simply put, protein is present in our muscles, skin, hair, tissues and internal organs which is why they are also called ‘the building blocks of life.’ Protein doesn’t just help your body function on a daily basis, it’s also important to help your body fight diseases and to stay healthy. Protein can help heal the body if there is an injury and help you get fitter too. The body also uses protein to aid in building and repairing of cells. It’s no secret that children whose diets include protein in sufficient quantity are much fitter, healthier and stronger.

So what are the best sources of protein? Most protein containing foods either fall into the category of complete proteins or incomplete proteins. ‘Complete proteins’ refer to that group of food products which give your body all nine essential amino acids. Foods such as meat, fish, chicken, eggs, cheese, milk and yoghurt are some good examples of this group. On the other hand, ‘Incomplete proteins’ are not a perfect blend of all 9 amino acids and may be lacking in one or two of them. In fact, most vegetarian sources of protein such as beans, peas, nuts and grains fall into this category. That’s why it’s important for vegetarians to follow a diet which allows them to combine various plant proteins together for maximum benefit. Examples of a complete protein meal include brown rice and beans, bread and cheese or cereal and milk.

So how much of protein do you actually need on a daily basis? That depends entirely on your age, health and medical condition if any. Children and pregnant women will of course need a bigger intake of protein in their diet, but for most adults 2-3 servings of protein a day is enough to meet the body’s requirements, aiming for a daily intake of 2-3 grams of protein per kilo of body weight. A very rough guide is to think about eating protein portions the size of your palm – that may be a steak that size, some sliced chicken on a sandwich etc.  The different properties of protein are also being carefully studied to understand if it can help people eat less and thus enable faster weight loss.  There is  also a significant mass of research indicating that increasing your intake of protein while simultaneously reducing carbohydrates and fats can help in better weight management, but it is always best to ask your doctor for advice before changing your diet pattern. Protein however, has been known to help reduce hunger cravings and keeps you full for longer which is why it’s a good ideal to enjoy a handful of nuts before your next class. You’ll have plenty of energy to move quickly and perform at your best!