Carbs Archives - InnoHEALTH magazine

Foods that Keep You Warm in Winter

InnoHEALTH Magazine — Tue, 31 Dec 2019 04:55:09 +0000

In this bone-shaking winter every one wants to stay warm. You cannot stay warm in this freezing winter just by wearing warm clothes or rolling blankets around you. To fight winter you have to stay warm not only from outside but from inside.

One reason for an excessive cold can be lacking nutrients and vitamins from your daily food and diet. So, here are some food items that you can add to your daily meal that will not only fulfill your lack of vitamins but also will keep you warm. Here are some foods that you can add to your daily meal to help you stay warmer and increase your overall health.

Also Read: 7 Super Foods For Your Diet This Winter

1. Ginger and Tulsi (holy basil)

Ginger not only increases the taste of our tea but also helps to keep us warm, as it contains gingerol a substance which is used for medical purposes a lot. It helps in many kinds of nausea and also used for reducing body pain. A good cup loaded with ginger can surely help a lot to feel warm. Now, with a great aroma Tulsi leafs (commonly known as holy basil) is used for ayurvedic medicines for a long time because it contains medicinal properties which is used for treating high blood pressure, high cholesterol, headache, skin diseases, eye disorder and many more diseases. So, adding ginger and Tulsi leaf to your tea or in a meal will be a great idea.

2. Dry Fruits

It is always a good idea to add some dry fruits to your breakfast table, as dry fruits contain a lot of vitamins and minerals which keeps the balance of your body in check. Dry fruits like nuts, barriers and raisins, almonds especially almonds helps your body to stay warm in winters by providing a lot of energy to your body. Dry fruits also help you to feel full by providing required nutrients to the body.

3. Chilli and Pepper

Pepper and chilly just by thinking about them makes us feel hot because of their nature. Capsaicin is the chemical which is responsible for the hotness we feel just after eating pepper. As soon as we put the chilli in our mouths the taste buds on our tongue receives the chemical which creates a feeling of hotness eating capsaicin reduces the cholesterol in our blood and makes us feel warm.

4. Whole Grains And Complex Carbs

Because of the fiber whole grain and complex carbs contains, it is hard for our stomach to digest them and to digest them our stomach has to work a lot which requires a lot of energy and when stomach uses a lot of energy it heats up our body because of all the energy generation and consumption. To break those fibers and carbs into essential proteins and minerals, the body has to work hard which will generate heat and we will feel warm. It is almost like providing fuel to an engine to work and emit heat.

5. Drinking Water

Yes, you reading correct drinking water is one of the most effective and simple ways to keep our body warm or to stay warm as our body uses water to maintain its temperature as per the surroundings. During winters we don’t feel trust a lot or requirement of water in the body because we don’t sweat in winters but water is important for the body in many ways as water is responsible for the fluidity of our blood. Drinking water increases the fluidity of the blood and makes it easy for blood to carry all the required elements to the body cells and by doing so increases the body energy. As a reminder you can keep a water bottle with you.

6. Milk

If you are not able to follow or don’t have enough time or resource to add everything or food item mentioned above then you can simply do one thing to stay warm all day long. You can have a full glass of milk in your breakfast which will give you enough energy to work all day and help you to feel full until lunch. Milk is one of its kind food items because it contains almost every important mineral and vitamin which is required for fulfilling our body’s daily requirements. Milk contains

Calcium, used for bones
Protein, used for muscles
Potassium
Phosphorus
Vitamin D
Vitamin B12, for red blood cells
Vitamin A, for immune system
Vitamin B2, converts food into energy

So, you can now understand that milk works as a package of required materials for our body and you don’t have to drink a gallon of milk to make it work only a glass full of it may keep you healthy and warm during a freezing day of winters.

So, try to add these 6 foods in your diet that keep you warm in this freezing winter. As the winters are a prime time where cough cold and flu are an unfortunate fact of life; food is one of the best ways to combat such illnesses. Super foods help you in strengthening your immune system, increase body energy and enhance your mood as well. Read more…

The post Foods that Keep You Warm in Winter appeared first on InnoHEALTH magazine.

CALORIE INTAKE FOR YOUR BODY TYPE

InnoHEALTH Magazine — Mon, 04 Dec 2017 10:41:20 +0000

For some people, the word “calories” brings about emotions of dread and fear. For others, it’s a place to call home, where they feel all warm and fuzzy. And yet for others, “calories” connotes a way to salvation and better health.

Well, for these 3 main types of people ([1] an ideal-weight person who fears getting fat, [2] an obese person who denies himself the freedom of getting thinner, and [3] a dangerously thin person who needs to put some meat on himself), there’s hope. And guessing 99.9% of you out there, fall somewhere in these categories, I suggest you keep reading if you’d like to free yourself of that potentially vicious word forever.

Survival of the fittest

No matter who you are or what kind of body type you have, there is one definite rule in this universe: you’ll come out on top only if you’re physically and mentally fit. From basics like getting that attention that you have always been seeking, or emanating a strong leadership presence during your presentation, it’s all about how you look and how you project yourself.

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The skinny

For the person who is extremely thin (i.e., your bones are protruding on some parts of your body), it’s more a problem of eating the basics for survival. These types need to carefully plan their daily meals in order to ingest the perfect ratio of fat:protein:carbs (30:40:30). 30% of the calories they ingest needs to be fat and carbohydrates, while 40% needs to be protein.

This, coupled with moderate exercise, will help pack on some pounds gradually. People in this type of category need to change the way they view food. Food is not the enemy; it can be your friend. Actually, it can be your savior. Without basic sustenance from vitamins, minerals, fats, carbs, and proteins, the body will self-destruct.

The ideal weight person

For the person who is already at his ideal weight, it’s more a problem of mental image and fear. They are usually so afraid of becoming fat that they deny themselves the smallest pleasures like a nice cold ice-cream cone on a hot summer’s day.

Fitness buffs who are in top shape burn themselves out by exercising too much and not letting their bodies recuperate. They harbor this fear (whether consciously or unconsciously) that they’ll go over their ideal 10% body fat limit, and become the next Guinness World Record holder for the heaviest guy alive. Since these types are already hitting the gym 6 times a week and eating sensibly, the only thing they should change is their mental reasoning. Pushing the body too much too fast is never a good thing.

The overweight

Finally, for the person who is obese (i.e., you can’t see your own feet while standing straight and looking down at the floor), it’s a matter of eating too much and exercising very little — if at all. This is when the calories start piling up and everything you eat gets stored as fat (yes, even protein and carbs).

Following the aforementioned fat:protein:carbs ratio helps, but you also need to exercise at least 4 times a week for 45 minutes, doing a lot of cardio and aerobics in order to melt away those love handles and that large bottom.

Height	Small Frame (Calories)	Medium Frame (Calories)	Large Frame (Calories)
5’5”	1518-1898	1620-2025	1744-2180
5’6”	1567-1959	1668-2085	1793-2242
5’7”	1618-2023	1718-2147	1845-2306
5’8”	1671-2089	1768-2210	1897-2372
5’9”	1726-2157	1820-2275	1952-2440
5’10”	1783-2228	1873-2341	2008-2510
5’11”	1842-2302	1927-2409	2065-2582
6’0”	1903-2378	1982-2478	2124-2655

How to decrease your calorie intake

Eat a variety of foods that are low in calories but high in nutrients; check the Nutrition Facts Label on the foods you buy.
Eat less fat and fewer high-fat foods.
Eat smaller portions and limit second helpings of foods high in fat and calories.
Eat more vegetables and fruits without fats and sugars added in preparation or at the table.
Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table.
Eat less sugar and fewer sweets like candy, cookies, cakes, and soda.
Drink less or no alcohol.

How to increase your calorie intake

Eat a variety of foods that have a lot of nutrients, but also a lot of protein and fat (always keeping in mind the 40:30 — protein:fat — ratio).
Eat a bit more foods high in protein, such as egg whites and meats.
Eat a lot of vegetables for regulating your digestion.
Eat grains and beans.
Eat sensible amounts of food at mealtimes. Do not deny yourself normal portions.
Be careful about binge eating. Do not overdo it, then feel guilty and regurgitate everything later on. Not only is this unhealthy for your body, but also for your mind.

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Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – http://amzn.to/2B2UMLw

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The post CALORIE INTAKE FOR YOUR BODY TYPE appeared first on InnoHEALTH magazine.