Eating out healthy

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Dinner or Luncheon, Brunch or Tea Party, Night Out or breakfast on the go, coffee & bagel or smoothie & sandwich there are always choices to be made no matter what strata of the society one hails from or what kind of pallet one has. Now when you have to do it all dining out it gets even tougher, and its not about Mediterranean or Indian, Chinese or Moroccan, American or French cuisine nor just the budget of the restaurant or eateries but the worst thing that gives all the waist watchers a nightmare - The Nutrient Content. Eating out healthy isn't for the weak hearted but a simple and easy way will guide you no matter where you are to stay & eat healthy.

Buy me a drink/ La carte des vins - Whatever time of the day or night you are dining out start with a glass of water of cooler temperature if the day has been dry or hot. If you at a place or an event where alcoholic drink is in order go for just a glass of red wine or a fruit breezer depending on what occasion it is and keep it to just one. If there is no need to ask for an alcoholic drink like during brunch or lunch or casual dinners stick to a lime based/ fruit drink minus the sugar of course. The clearer the drink and more natural the better. Do not opt for a diet cola no matter what, they are equally bad as any other cola drink as they hamper the absorption of the nutrients that would follow and less sugar doesn't make a bad drink any less evil. An energy drink is also another bad idea and should be avoided for good as caffeine forms the most important ingredient of its constitution. Then again a smoothie if taken skim and no sugar would also compliment to be nourishing enough better than a cup of latte or cappuccino.

Starters et amuse-bouche - Keeping it light doesn't mean you need to abandon the proteins so opt for high biological value protein like poultry, fish, cottage cheese(skim), tofu, beans, feta cheese, mozzarella shredded, brie,  neufchatel. Many people don't quite realize  that sometimes choosing a non fried starters allows you not only to keep it light but provides enough appetite for the rest of the meal. Fat increases your feeling of satiety in a bad way since you consume less nutrition more toxicity, besides that what good is food's original value and flavor if you can't enjoy them. Ask for your choice don't be shy infact you'd be 'le tres tres chic' amongst your social circle if you demand for your niche in food. Even a salad would be ideal if going for a la carte or a buffet, infact this would be mixed with greens & protein and it couldn't get any better just don't fall for the dressing.

Le Plat Principal / Main Course - If you are an Indian cuisine afficiando like many out there my word of advise would be stay away from the gravy stick to the sauteed stuff. Naan or Indian bread isn't your best friend since its made of refine flour stripped of vitamin B, fiber, and minerals essential for the digestion, assimilation of the nutrients in the food. The better option to naan or any refine flour bread would be whole wheat Roti, the advantage goes beyond nutrition you'd be tasting the authentic home made Indian cuisine. If you are going for Mediterranean make sure white or cheese sauce is not a part of anything on the plate. Stay closer to the poultry or fish rather than red meat or any preparation that has lard or animal fat on the meat. Offal and veal are a definite no since the fat content is extremely high in these meat options. Vegetables like squashes, greens like leeks, asparagus, spinach, kale, celery, roots like raddish, parsnip, carrots and beet, cherry tomatoes, red cabbage, bell peppers, artichoke make a handsome main course too. Chinese food if really authentic can be quite healthy if not eaten fried. Most preparations have steamed options whether you are vegetarian or meat lovers. Too much of crispy texture to the food is a sign of extremely high fat content gone while preparing the dish. Moroccan or Lebanese cuisine too have healthier options in both vegetarian as well as meat. Their wood fired oven meat preparations are to be opted in for and vegetables with cous cous is a good one too. If you go all American main course you know Lobster is a baked option and so are scallops and shrimps, Grilled food with little butter sauces or oil based/ vinegar based sauces would be preferred over fatty sauces we all die for.

Le Dessert - If you really must have this course ask, demand, impose a sugar/ honey free options with added sucralose or stevia as it tastes the same like sugar. Fruit assortment has always been the easiest dessert option. Fat forms another of dessert hassles so ask for non dairy desserts or more of sorbets and gelato.

Dining out isn't the hardest routine when it comes to maintaining a diet what with so many options open with eateries and joints going all out to please every niche of clientele. The idea is to make a decision for yourself and ask for what you wish to have and you will be served right.

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Hydration therapy for younger skin

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Ever wonder if we all could be less dependent on skin care products in the market be more reliable on the most frequently used essential things we survive on? That would be such a huge saving, however it cannot be entirely true although some simple steps can go long way. Water is the simplest, easiest and most effective way to take care of your skin even better than any product you have heard of in the media.


Therapy Remedy - Hydration therapy can be done in many ways than splashing/ spritzing water through the day over your face and neck. Hydration is never having to feel thirsty or parched or scratchy on your skin. Drinking water every 3- 4 hours for straight 14 - 16 hours of the day which is plain as well as mixed with solutes like minerals, vitamins, salt and sugar. A total of 70-80 fl oz through a hot/ dry day for an adult is justified in the tropics and 50 - 60 fl oz in temperate zones. We do not want to discount the air conditioning that has the tendency of dehydrating the body slow and steady.


Why hydrate like a regime? - Well for starters like mentioned earlier everyone wants to make life simpler and easier to deal with all the pollution and toxicity that surrounds us 24/7. Hydrating constantly keeps the blood circulation through our body especially the liver and kidney system flushing out toxins and detoxifying them to ensure a much cleaner and healthier environment internally as opposing to that outside. Water being the universal solvent also keeps a large amount of solutes that need help to reach to the target organ or to be thrown out. Water not only washes out but also regulate many life processes like hormonal stimulation and regulation, protein build up and strengthening, repair and rejuvenation of cells/ tissues, helps keep the moisture content in the collagen and elastin within the skin. Moisture is the main reason why we look younger and healthier. It is also why wrinkles aren't visible since the water molecules are held by glycoproteins tightly in the elastin and collagen framework. But during the course of the day there are many circumstances where the moisture can be taken away to the point of dehydration even when you are as young as 20 -25 years. The sun is not going to get any less unforgiving than it is today with its penetrating UV rays and add to that is the stress that surrounds us that causes hormonal changes. If the climatic conditions in your country or city are tropical or dusty or going through the city pollution that is further more damaging. Water gives you long lasting relief to all the problems related to any circulatory or hormonal hurdles not to mention its cleanse at its best. 

Best way to hydrate - Spritzing water on your face every few hours or cleansing it at 4 hour interval with soap free face wash - toner - sunscreen and adding a tall glass of water or fresh fruit juice optionally without added sugar. Eating as many different whole fruits through the day can do greater wonders as much as water, choosing organic salads as appetizers while dining over conventional options is another great way to hydrate. Hydration is one of the easily avoided aspects of our day and ironically it holds the key to a younger and healthier you.

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Nutritional Labels - Why you must demand them?

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For people who live in the North American, European, Britain and some Asia-Pacific countries nutrition labels on food products are as trivial as checking out the price tag on it. But there are many such countries that are even a growing economy nutrient content on any packed food item is least cared about and people would obliviously purchase anything that could be nutritionally dangerous for them. It isn't that people do not want to know what is the nutritional content of a food item or product but they don't press for it to the brand that sells it. Unless you don't demand it you ain't getting it either.

Necessity for Nutrition Labels - Do you check if the produce and dairy you purchase from the store or grocer is fresh, clean and reasonably priced? Then why isn't the most important facts about the same food or any other packed food that determine what effect it could have on your body and mind worthy enough to be taken a note of? There could be preservatives toxic for your body in the food you buy, fat content could be alarming, vitamins could be denatured, minerals could be chelated, Protein content could be too high for certain contraindications. How do you know that the packed noodles you buy or the packed soup you eat is healthy, nutrients are untampered, the portion size offers a good amount of the total recommended daily allowances of whichever nutrient is present. If it is contraindicated if you suffer from metabolic disorders like diabetes, kidney failure, liver failure/ dysfunction, mineral metabolic dysfunction etc. If it is essential to know if the food you ingest is clean and prepared in hygienic environment and method then it is most important to know what does the food really contain.

Reading the label - Many people are unaware of how to primarily read the label and it isn't their fault because this isn't common man's knowledge to begin with and there hasn't been far spread and in depth education about this topic too. Even those in the most developed societies who get to read the nutrition facts just like the image above do not know what exactly to make of it. First and foremost check the net weight of the product and then divide it by 100 gm or 1 ounce (30 gm/ 25 gm) because the nutrition facts on the label are given in either portions. Then check the amount of total fat, % of saturated & unsaturated, hydrogenated  fats from the fat content, then comes the total amount of protein and carbohydrates with sugars, you must next check the total amount of sodium content and either calcium or iron (as per the food product). What you must know though is if there are any preservatives that could account to the sodium or other inorganic substance in the product like nitrates, bicarbonates, phosphates. The fat content should not exceed above 15 -20% of the food and the carbohydrate content should be hovering around 50 - 60%, if the food is suppose to be a high protein food then it should be around 25 - 30% or else moderately around 12-15%. Sodium levels will obviously depend upon what the food is but the content to keep it under control should be level within 150 - 200 mg per serving. Other factors like MSG, tartaric acid, wax, any color additive and all of these have to be mentioned if at all present in even trace amounts. Dietary fiber is another important aspect to look out for and if fortified with extra nutrients then their respective amounts.

Once you've realized how much does the correct nutritional facts help in buying the right food you will see it percolating in your health as well. It is then more of a habit than a remembrance to check for the label that gives you a brief of how healthy and delicious you're food is going to be while dining.

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5 best ways to diet & not lose weight

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Mirror Mirror on the wall... tell me has the diet been going wrong? The thought of listing out the top 5 must not's to lose weight that people invariably practice as a must have is as tempting as a dessert and we've got just a list for you weight watchers. Take it from those who see people go wrong and brag about it all the time almost every waking moment, the best diet tips could sometimes come from those who do it all wrong and blame it on the diet for getting no satisfaction. Find out the best 5 ways to diet and yet not lose enough weight.
#5 - Diet but No exercise or vice versa: Counting these people is like counting how many hair does one have. There are versions of these faux pas makers too like only cardio or only weight training or none or bouts of either. The reason this is one of the best ways not to lose weight is because the depot of fat that needs mobilization cannot occur uniformly and adequately without regular planned workout. When we workout adequately balancing both cardio and strength training we not only burn fat by enhancing our muscular strength but also by increasing endurance. Exercise not only helps burn fat in a momentum but also facilitates the body's priority to divert nutrition and blood flow where needed the most and adds up on strength.

#4 - Skipping meals: Its one of the most popular ways to try to lose weight but it always back fires on those who practice it. Skipping meals is equivalent to forced starvation or fasting. It motivates the body to store as much energy source in it so as to be able to use it for later when the body is made to starve/ fast. This invariably stores more fat and converts whatever excess sugar into fat to be deposited in the body as reserves. Whenever meals are eaten they would be eaten in excess due to previous fasting or if not then the body really goes into overdrive to not waste any nutritional source for energy but keep storing it while breaking down the body for energy. Whenever you feel like enough weight has been lost by skipping meals and want to go back to eating normally the body snaps out and adds up on a load of sudden energy gain making you even more fatter than you started out.

#3 - Crash/ Fad Dieting: Crash and burn is not how its done to be fair and honest. Fad diets or crash diets that can only last you for a week or two take away from the body more than the weight loss they promise. Going through one fad diet into another or sticking to the same leaves the body under nourished from vital minerals, vitamins, proteins and even carbohydrates and essential fats. The south beach, general motor, baby food, HCG, Atkins, cayenne pepper - lemon juice are all but ways and means to offer temporary delusions and not permanent solutions for a healthier you. Infact it gets you into a vicious cycle of not eating normal food filled with rich nutrients like omega 3 fats, Vitamin B complex, phyto-chemicals, amino acids, Vitamin C, A, D & E, zinc, mangnese, iron, calcium etc for weeks at a stretch leaving your body malnourished. Fat loss becomes a very distant possibility if the body isn't fulfilled with common nutrients itself for the enzyme & hormone function.

#2 - Reversing to old diet: Many people lose 20 pounds or more of their weight and switch back to their pre-weight loss diet and lifestyle as if this period of weight loss will be running long because of their time & money investment. Can it get any more illogical than that? The time and energy you have put into getting your body acclimatized to a lifestyle and diet that allows higher metabolic rate and burns fat more quicker why would you want to take it away just for momentary temptations?

#1 - Diet without professional help: There is a reason why this ranks on top of the charts because for every person who is looking to lose or manage weight there will always be 10 unqualified professionals to give two bits of their supposed tips. A very successful cardiac surgeon Dr. Hariawala from Harvard Medical once said in his oration "free advice is risky as compared to an advice with a fee, if you want to seek help for skin problems don't go to a cardiologist seek a dermatologist and vice versa". If you want any health related help seek the concerned professional like a registered dietitian not a person who had a successful experience with the professional. Paying for health advice and following through till completion is something most population in the world are wary of or just not habituated to. Nevertheless this #1 reason will always leave you wondering somewhere down the road what did you do wrong in losing weight when your friend/ relative succeeded with the same diet. Because diets like exercise are different for all individuals and there is no two ways about this.

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