Author: kirthi

Hi everyone this is Nanya. In this blog i will be expressing all my thoughts and experience from various categories like Eat + Drink, Hotels, Health & Lifestyle, Diet & Wellness and Travel Tips. Please keep supporting me for further updates. Thank You

These five practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.

You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.

Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

  • fatty cuts of meat
  • sausages
  • butter
  • hard cheese
  • cream
  • cakes
  • biscuits
  • lard
  • pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you’re having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

  • sugary fizzy drinks
  • sugary breakfast cereals
  • cakes
  • biscuits
  • pastries and puddings
  • sweets and chocolate
  • alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

Get tips on cutting down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet

6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Health And Lifestyle Quotes That Will Get You Thinking

How often do you think about food? Not just what sounds good to eat, but where your food comes from and what it’s doing to your body…

How often do you think about food? Not just what sounds good to eat, but where your food comes from and what it’s doing to your body and the planet? Growing up, I never thought about any of that. It was prepared and made for the family and that’s what I ate. It wasn’t until I was older did those thoughts ever cross my mind.

It wasn’t until I decided to change my diet and lifestyle habits, that I really started learning more about all this. Along my journey, I found some pretty amazing authors and health warriors that have helped me learn and grow as a Health Coach.

Here are some of their quotes that will hopefully get you thinking about your food and lifestyle choices.

Alicia Silverstone

“I don’t have any understanding of a human being who doesn’t respect the beauty of life and that goes for all creatures that have thoughts, feelings and needs.”

“I never count calories, but I eat so well.”
“I don’t take any of the medications I took when I was younger: antibiotics, antacids, aspirin, asthma inhalers, ulcer medication, allergy shots.”

“Here’s the secret to weight loss; it’s all about crowding out, not cutting out.”

“Most diets would have you cutting things out from your diet; they are about denial and discipline.”

“Hunger and self-control do not go hand in hand.”

“Breakfast is the most important meal of the day. When you feed yourself what your body needs when it needs it, that’s love. So give your body some TLC and sit down and enjoy a good, substantial breakfast.”

“Know your body, understand your mind and embrace your spiritual path.”

Jonathan Safran Foer

“Every factory-farmed animal is, as a practice, treated in ways that would be illegal if it were a dog or a cat.”

“Food is not just what we put in our mouths to fill up; it is culture and identity. Reason plays some role in our decisions about food, but it’s rarely driving the car.”

“Not responding is a response – we are equally responsible for what we don’t do.”

“Since the world has changed so much, the same values don’t lead to the same choices anymore.”

Michael Pollan

“Eat food. Not too much. Mostly plants.”

“Don’t eat anything your great-grandmother wouldn’t recognize as food.”

“You are what you eat.”

“Don’t eat anything incapable of rotting.”

“If it came from a plant, eat it; if it was made in a plant, don’t.”

“The whiter the bread, the sooner you’ll be dead.”

“Shop the peripheries of the supermarket and stay out of the middle.”

Rory Freedman

“Whenever you see the words “fat-free” or “low-fat”, think of the words “Chemical Shit Storm.”

“People in other cultures consume half the amount of protein that we do, yet they live longer, healthier lives.”

“You are what you eat. You are a human body comprised of organs, blood and guts, and other shit. The food you put into your body works its way through your organs and bloodstream and is actually part of who you are. So every time you put crap in your body, you are crap.”

“Never feel like or say you are “giving up” your favorite foods. Those words have a negative connotation, like you are sacrificing something. You’re not “giving up” anything. You are simply empowered now and able to make educated, controlled choices about what you will and won’t put into your body, your temple.”

“And when all feels hopeless, remember that you are in charge of what goes into your body, you don’t answer to anyone, and you are allowed to eat anything you want. Often just knowing we can eat whatever we want is enough to keep us from eating whatever we want. We’re so rebellious.”

Those were great, right? If you couldn’t tell, most of those quotes all have to do with eating a more plant-based diet.

Learning more about how making better food choices could improve my health changed my life for the better. It was quite the adventure for me. Before switching my diet, my family lived on boxed, packaged and processed foods.

Now, we make healthier choices when it comes to what we eat and drink and feel so much better for it. Changing our diet wasn’t always easy, however, it was totally worth it.

Healthy Lifestyle for Healthy Older Adults

Men and women are living longer, enjoying energetic and active lifestyles well into their 80s and 90s. Study after study confirms eating well and being active can make a dramatic difference in the quality of life for older adults.

Related image

You are never too old to enjoy the benefits of improved nutrition and fitness. With nutrient-rich foods and activities with friends, you can feel an immediate difference in your energy levels and enjoyment of life. In fact, as we get older, our food and activity choices become even more important to our health.

Focus on Nutrient Density

As adults age, they need fewer total calories, but higher amounts of some nutrients, especially calcium and vitamin D. In terms of nutrition, you need to focus on quality not quantity. For both optimal physical and mental health, older adults truly need to make every calorie count. For a healthy eating plan, choose a variety of foods from all of the MyPlate food groups regularly.

Retired people on limited incomes may have trouble buying enough nutrient-rich foods to meet all their nutritional needs. If this is a problem for you or someone you love, explore the options for senior meal sites, Meals on Wheels or supplemental nutrition assistance programs in your community.

The golden years definitely are not the time for extreme diets or drastic weight loss. Your goal should be to eat better while staying within your calorie needs. Fad diets frequently eliminate entire food groups, which can lead to serious nutrient gaps. Rapid weight loss often leads to a loss of lean body mass, exactly the opposite of what older people need for good health.

Aim for a stable weight as you get older. If you want to lose a few pounds, talk to your healthcare provider or a registered dietitian nutritionist about the best plan for you. The right balance of foods and activities can help you maintain strong muscles and bones.

Enjoy the Power of Protein

People of all ages need protein for strong, healthy bodies. Some older adults do not get the protein they need to maintain muscle mass, fight infection and recover from an accident or surgery. Chewing protein foods such as meat also can be a problem for some older adults. Here are a few tasty tips to pump up your protein intake, without upsetting your food budget or energy balance.

  • Enjoy More Beans. Add canned beans to salads, soups, rice dishes and casseroles.
  • Make Your Crackers Count. Spread peanut butter on whole-grain crackers and eat them as snacks or alongside soup, chili or salad.
  • Pump Up Your Eggs. Mix grated, low-fat cheese or extra whites into scrambled eggs.
  • Cook with Milk. Use fat-free or low-fat milk rather than water to make soup or oatmeal.
  • Use Dry Milk Powder. Mix a spoonful of dry milk into fluid milk, cream soups and mashed potatoes.

Top healthy diets that keeps your health in a good way

Activated Charcoal

Activated Charcoal

Jet-black ice cream, charcoal fish and chips, and venom cheese — all of these oddly-colored foods have one thing in common: They’re made with activated charcoal. Activated charcoal is a porous form of carbon that’s used either as a powder or in a pill form. You might have thought this trend burnt out in 2017, but in 2018 it was added to many smoothie bowls, recipes, and “wellness” drinks and tonics. Some people take activated charcoal pills daily. The idea is that the absorbent nature of activated charcoal makes it a detoxifying agent — removing the “bad stuff” from your digestive tract. However, activated charcoal doesn’t discriminate when it comes to what it absorbs. The substance is going to soak up anything that surrounds it in your stomach, including your food, vitamins, and maybe even medication. Some people believe that ingesting activated charcoal could counteract birth control pills. Will activated charcoal kill you? Probably not. But it’s best to be informed before eating or drinking the compound — otherwise you may suffer some consequences.

Detoxing

Detoxing

Gone are the days of traditional juice cleanses — but the concept of a digestive detox has (unfortunately) stuck around in 2018. Mushroom elixirs, lemon- and charcoal-infused waters, and restrictive diet plans are advertised with the promise of “detoxing” your body. The popular chain Pressed Juicery, for instance, sells a “Charcoal Detox Shot” and a “Celery Juice,” both of which they claim can help with detoxification. But the body doesn’t actually need to detox at all. According to the National Institutes of Health, “There isn’t any convincing evidence that detox or cleansing programs actually remove toxins from your body or improve your health.” Your liver, on the other hand, does work to remove toxins from your body — and it actually requires a variety of nutrients to work properly. Depriving yourself of food in favor of these tonics could do more harm than good. “I like to encourage my clients to show their liver some love by eating well balanced meals,” registered dietitian Jillian Greaves said. “Include more foods with nutrients that support liver health, such as broccoli, beets, garlic, nuts and seeds.”

Waist Trainers

Waist Trainers

As ardently as you might have hoped that weight loss belts and other wearable “fat blasters” died in the days of Jane Fonda, they are unfortunately making a comeback. Kim Kardashian has been advertising her waist trainer for over four years, ignoring the backlash she receives in response. Thanks to her and other celebrities, in 2018, people are still buying them. Waist trainers, for those who are unfamiliar, are essentially corsets designed to “train” your waist into an hourglass figure. Some brands also claim to work magic on your workouts, making them more effective at burning fat and building muscle. Based on what science, you ask? None. This is some Titanic-era logic, folks. Ask Kate Winslet: Corsets are no fun. But alas, the celebrity endorsements continue. In September, Jordyn Woods (good friend of Kylie Jenner) started selling pants with built-in waist trainers as part of her self-described“size-inclusive” clothing line. Oh, the irony.

Replacing Everything With Cauliflower

Replacing Everything With Cauliflower

Cauliflower is the new bread — or at least that’s what this trend would have you believe. Cauliflower pizza crust, cauliflower pasta, cauliflower rice, cauliflower mac and cheese… It seems like every carb under the sun has been replaced with florets of fresh cauliflower. But cauliflower is not, and will never be, an adequate replacement for the nutrients in these sources of carbohydrates. And as a result, it is not likely to ever feel as satisfying. Don’t misunderstand — cauliflower is great. It’s nutritious, versatile and (when prepared right) definitely delicious. “But if someone is replacing all grains and starches in their life with cauliflower, they are likely missing out on other important energy and nutrients,” says registered dietitian Jillian Greaves. “I’m all about finding creative ways to include more vegetables, but we still need to think about well balanced meals and meeting our basic macronutrient needs. I love my veggies, but there is no substitute for real pizza in my mind!”

Cryotherapy

Cryotherapy

Cryotherapy is a type of full-body physical therapy wherein you expose the body to subzero temperatures for short periods of time while nearly naked. Some cryotherapy involves temperatures lower than 200 degrees below zero Fahrenheit. The health benefits promised by these therapies include things such as alleviating muscle soreness, clearing up acne, and preventing wrinkles. Some venues that offer the therapy even claim it can help you lose weight and improve your mood. However, according to the American Academy of Dermatology (AAD), there is no actual research backing these claims. There is evidence that such extremely cold temperatures can seriously injure the skin. The AAD says that these risks include suffocation, memory loss, frozen limbs, rashes, and frostbite. A frozen limb is as severe as it sounds — one woman who experienced this consequence had to thaw her arm slowly afterwards, suffering third-degree burns and painful swelling.

Elimination Diets

Elimination Diets

Trying an elimination diet is, essentially, exactly what it sounds like: eliminating a food or food group from your diet. A person with a dairy allergy, for instance, will likely be put on an elimination diet. Since they’re allergic, they avoid eating dairy. “These can also be very helpful for people who are having GI distress, bloating, and abnormal digestion,” registered dietitian Haley Hughes said. “It doesn’t hurt to use this diet as a technique to assess intolerances; it can be effective without serious risk of side effects like certain medications or invasive surgeries.” But recently, many people without corresponding health conditions (or with erroneous, self-diagnosed food intolerances) have given these diets a try. If you don’t have a health condition, going gluten-free, dairy-free, or free of pretty much anything else is actually pretty unnecessary. Despite what your favorite Instagram influencer might tell you, eliminating gluten probably isn’t going to solve your acne, anxiety, or depression. It will, however, be hugely inconvenient. And some elimination diets (such as a dairy-free diet) have uncomfortable and even harmful side effects.

Carb Cycling

Carb Cycling

Carb cycling is a diet trend that’s grown popular in the fitness community. The dieter will alternate their carb intake daily, weekly, or monthly in the hopes that strategically-timed carb consumption will manipulate their body composition. A person may, for instance, go ham on a ton of carb-heavy foods one day and then omit all carbs from their diet the next. The carb-loaded days are typically low-fat, while the no-carb days typically involve eating a lot of dietary fat.

Supporters of the diet claim that science is on their side. However, there aren’t actually any reliable, controlled studies on carb cycling at all. “The concept of ‘carb cycling’ is a fictitious, made up fad that not only has no basis in science but is also unnecessarily complicated and confusing,” said author, speaker and frequent television guest Julieanna Hever, MS, RD, CPT. “All intact foods contain some combination of the three macronutrients (carbs, protein, and fat), and trying to micromanage them can steer you in the wrong direction.”

Omitting nutritious foods (many of which have carbs) in the hopes of weight loss could do more harm than good. “A health-promoting, disease-fighting diet contains plenty of vegetables, fruits, whole grains, and legumes,” Hever said. “These foods happen to be higher in carbohydrates, but that means they have plenty of crucial fiber, too. Eliminating or minimizing intake of these foods has long been shown to promote most chronic diseases.” Here’s a much healthier form of carb cycling: Ride your bike to a nearby bakery. That sounds more fun, anyway.

A Totally Surprising Green Hotel in London

LAUREN: I get excited about the bright future of a greener hotel industry when I come across places like The Draycott, a hotel that has everything going for it—accolades, location, history, amenities, hospitality, style—yet still makes being eco a priority. Inside the three restored red-brick Edwardian houses tucked away between Kensington and Chelsea’s fashionable Sloane Square, there is nothing obvious about the hotel’s newly launched “Keen to Be Green” initiative to become the greenest boutique property in London.

Draycott Hotel (2)

The classic British charm and old world elegance cherished by proprietor Mantis Group was worked on by interior designer Rupert Lord from 1996 to 1998, and continues to be updated by Nina Campbell since 2012. At check-in, you’ll discover what makes The Draycott a real hidden gem.

Drawing Room 2

From the website to the lobby, the hotel encourages guests to recycle and save energy (turn off lights, TV, faucet, and air-conditioning when not in use), and to explore the city on two wheels, by public transit or walking tour. The concierge has great tips on where to take a traffic-free ride—beginning at the Barclays bike-share docking station (£2 per 24/hrs) a half a block from the hotel—through Kew Gardens, bird-watchers’ paradise London Wetland Centre, and Richmond Park, the largest open space in London, dating back to the 12th century and full of red deer. Or take a self-guided stroll through the quiet back streets of Chelsea, where you can step into the world of Charles Dickens and George Eliot. Whether the hotel books a cycling tour or points you in the right direction, the idea is it can be fun and easy to lighten your carbon footprint on vacation.

Draycott Shaw - Suite

When you enter one of 35 uniquely styled guestrooms, your name written on the door, it’s nice to know that there are LED lights in the antique lamps, the cleaning products used in your immaculate quarters are eco-friendly,and  leftover toiletries are donated to homeless charities. Room service delivers organic local produce too.

Cadogan Gardens

Cadogan Gardens

Before you care to unpack, there’s one little urban adventure that beckons. Walk one minute to Cocomaya for a pastry and coffee, which you’ll take to Cadogan Gardens, nestled against The Draycott. Only local residents and hotel guests are privy to enjoy these paradisal grounds, where it’s easy to pass an afternoon, surrounded by sculptures, trees, tennis courts and roses. But don’t linger too long, there’s a whole city to see and complimentary champagne by the fire at 6:00pm in the drawing room.