SARA NUTRITION

EAT OR DELETE - AH CHOO!!! It doesn't matter whether you have been naughty or nice ­ sometimes winter can leave you out in the cold. In more ways than one. AH-CHOO. Even as science is discovering newer and faster cures for other, deadlier, diseases, there is no known cure for the humble common cold. The best way to combat the common cold is to prevent it from entering your system. And the only way you can do that is by building your immunity. Nutritionally, this can be done by just tweaking your diet so that your body can put up a fight. GET MORE PROTEIN Protein is one of the key building blocks for antibodies that help resist infection. Raise your intake of protein during seasons where you are prone to the `flu'. For vegetarians, good protein sources include dhal, soya bean, quinoa and tofu, and non vegetarians can incorporate more eggs, fish, chicken, seafood and lean white meats in their diet. GET MORE ZINC Minerals like selenium and zinc improve immunity.Whi...

WAYS TO AVOID FESTIVE BINGING   Festive seasons are all about food and during this time of the year, it does not take much to let your diet slip. Here are a few tips that will help you get a grip on your love-hate relationship with food. Keep your kitchen clean of junk food Make sure your kitchen has healthy snacks like carrots, fruits, veggies that you can stir fry in a jiffy when hungry and multi grain bread to make a quick sandwich with. Boost your metabolism Eat every three hours, so that your sugar levels remain normal and your body continues the metabolism process. Choose food wisely Don't get overwhelmed by the sheer number of choices on offer during festive times. Pick foods that are filling and comparatively healthier than the rest. When snacking, go for the spicy stuff Studies have found that spicy food can curb cravings and also encourage your metabolism to work better.

SNACK SMART Let’s face it, we’ve all experienced a snack attack! Choosing healthier snacks can be a challenge, especially away from home. But with a little planning, you can stay healthy and energized between meals. Go nuts. For a savory snack that hits the spot, grab a handful of unsalted or very lightly salted raw or roasted nuts. Almonds, hazelnuts, peanuts, and walnuts are all good choices.   Make it easy to grab and go. After you buy groceries, prepare a week’s worth of veggie sticks or cut up a melon in bite-size chunks. Put them in clear containers so they’re easy to spot in the fridge when you or your kids are looking for a snack. Drink your snack. Make your own nutrition-packed smoothies by blending together frozen fruits and vegetables, non-fat (skim) or low-fat milk or yogurt, & 100 percent fruit juice. Think fiber. Fiber-rich foods like fruits, vegetables and many whole grains help you feel full and sustain energy between meals. Skip the chi...

 Food as Fuel - Before, During and After Workouts • Your body is your vehicle, so you have to keep your engine — your heart — running when you work out. That means fueling up your tank with the right foods and your radiator with the right fluids, using with right amounts at the right times. The American College of Sports Medicine says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.” “You don’t have to adhere to a rigid schedule and there are no hard-fast rules,” “But there are some things you should do before, during and after you work out.” Before: Fuel Up! Not fueling up before you work out is like “driving a car on empty”. You also won’t have enough energy to maximize your workout and you limit you...