It is said that a god body is 80% diet & 20% workout……maintaining weight & building muscles.
It is said that a good body is 80% Diet & 20% Workout. Food help us to sustain life and to meet our body’s basic needs for growth development, and function. Where exercise helps in channelizing the food which further helps in maintaining weight and building muscles.
Adding following food in diet is recommended by many dietitians in order to attain a healthy lifestyle.
- Intake “Whole” Grains and Starches:
If you eat well, there is “whole” in your diet – whole grains! Wholesome breads, cereals and other grain foods are the foundation of an optimal diet, particularly a high performance diet. Grains that are unrefined or only lightly processed are excellent sources of carbohydrates, fiber, and B Vits. They fuel your muscles, reduce problems with constipation if they are rich fiber. To get adequate Carbs to fully fuel your muscles, you need to consume at least 200-300 cals of grain foods per meal, one bowl of cereal, two slices of bread, 1 cup of rice. Brown rice, whole wheat bread, stoned wheat crackers offer more B Vits, Potassium and fiber compared to refined white rice.
Whole-Grain Cereals (Wheaties, cheerios, Total, Kashi and Shredded Wheat), Oatmeal, Bagels (pumpernickel, rye, whole wheat) and low-fat Muffins (bran, corn, oatmeal) are more healthful than doughnuts, butter toasted, croissants, pastries, or muffin made with WHITE FLOUR. Popcorn (without salt) is one good alternate fun way to boost your whole grain intake.
- Vegetables :
Veggies contribute important Carbs to the foundation of your diet. Veggies are what I Call nature´s Vitamin pills because they are excellent sources of Vit C, Beta-Carotene (plant form of Vit A), potassium, Magnesium, and many other Vits, Minerals, and health-protective substances. I recommend at least 2½ cups of veggies per day (preferably more). Veggies from garden fresh are first preferable choice. Frozen Veggies are a good second choice; freezing destroys some little nutritional value. Canned Veggies are also a good choice; rinsing them with plain water can reduce their HIGHER SODIUM levels. Because Canned Veggies are processed quickly, they retain many of their nutrients.
Dark, colourful veggies usually have more nutritional value than paler ones. If you are struggling to improve your diet, boost your intake of colourful broccoli, spinach, peppers, tomatoes, carrots, and winter squash. In no manner are pale veggies are bad for you, its just the colourful ones offer you more Vits and Minerals.
Cruciferous Veggies (members of Cabbage family) may protect against cancer. It includes cabbage, broccoli, cauliflower, brussels sprouts, collard, kale, kohlrabi, turnip and mustard greens. You can´t go wrong by even eating piles of these, so eat as much as you can every alternate day. There is never a better time than present to consider of exercise and start practicing it as earliest as possible, especially for the corporates officials. Sitting profile job hampers your CORE (including Hip, Abdominal, and Lower Back), Back and in totality, whole posture goes for a toss, resulting in Muscle Imbalance. Sholders tend to drop, Chest depresses (Kyphosis), Hip flexors get shortened (due to long duration of sitting on the chair). Muscles Mass starts to drop drastically, end resulting in invention of some kind of chronic disease due to inactive/sedentary lifestyle.
Always remember, Posture is the main concerned subject in one´s life. If posture is good and perfect, no one gets injured acutely, laziness doesn’t surround you. If posture isn´t good enough, if shoulders drop, chest depresses, foot pronates, or if hip tilts either way, something is definitely fishy with your body and indirectly it affects your lifestyle in a major way. To avoid these Postural Fault, a combo of Strengthening (each body part per day), Cardio and then stretching (static as well as dynamic) must be a part of your daily chore.