8 Commonly Heard Myths about Exercising:

There are a number of myths associated with exercising. Here are some of the commonly heard myths still doing the rounds in India:

Myth 1: I don't want to start exercising as I've heard that I will put on more weight when I quit!!
This is obviously someone who is looking for reasons not to exercise! When you exercise you burn fat which brings about weight loss. Moreover people also tend to be more conscious of their diet since they are putting in so much effort to exercise. When you quit, you also tend to get back to your old eating habits. This increase in calorie intake and no means of burning those calories will ultimately make the weight creep back.
Solution:  Don't Quit!! Exercise is not a short-term means to achieve your goal of weight-loss. Make it a daily routine and it'll help in maintaining the weight you lost (along with a host of other health benefits).

Myth 2: Women should not train with weights otherwise they may end up looking like bodybuilders.
Both men and women can benefit with a little strength/weight training. Weight training has shown to help make your bones stronger and can also help in shedding weight faster by maintaining muscle mass and reducing the percentage of body fat. As for the fear many women have of becoming bulky-relax! Women don't have enough testosterone (the hormone needed for building muscles) like men to end up looking like bodybuilders!
Solution: Work out with less weights at least once or twice a week.

Myth 3: Don't drink water during your workouts.
This myth probably originated in gyms where the trainers had to show instant weight loss after a workout! Water should be an essential part of your workout routine. You lose a lot of water from the body in the form of sweat and water helps in hydrating your body. Watch any sport and you'll see players(cricketers, tennis players, basketball players, gymnasts and such) grabbing a bottle of water whenever they can to avoid cramps due to dehydration!
Solution: Try to sip a 1 liter bottle of water  during your workout.

Myth 4: Crunches will help get rid of belly fat.
Spot reduction is a myth. You need to reduce the overall fat in the body to see some difference in the belly fat. Crunches can help in tightening/toning the abdominal muscles, but it cannot convert the belly fat into muscle.
Solution: A balanced diet and a regular exercise routine will help you over a period of time.

Myth 5: Don't workout during your periods.
Sounds more like an excuse to get 3-4 days off from exercising! Unless you have severe cramping/pain, working out during your menses can actually help in reducing the discomfort.
Solution: Try doing lower intensity workouts like walking or yoga on those days.

Myth 6: I'm not overweight,so I don't need to exercise!
Exercise has many health benefits out of which weight-loss is just one of them. Lack of physical exercise can increase the risk of obesity, high cholesterol, diabetes, cancer, strokes later on in life.
Solution: Exercise should be as important to you as brushing your teeth. Even low intensity workouts like walking 2-3 times a week will help you in the long run.

Myth 7: You need to workout in a gym to see the desired results.
Any kind of exercise/physical activity whether done in a gym, in a park,on the beach or in your house is enough to see results.
Solution: Aim at exercising at least 4-5 times a week for 30mins-1 hour.

Myth 8: I don't have time to exercise!
I don't have time either-I make time!! Just remember someone busier than you is exercising right now!!
Solution: Take inspiration from the President of the United States who is known to exercise regularly!

(Image Courtesy: www.nydailynews.com)

The 'Gold Medal Diet' (for Indian athletes).

2012 Olympic Gold Medal

(Image Courtesy of IOC)

With the Olympics just around the corner, here's wishing all the Indian athletes competing in the London Olympics the 'very best of luck' in their endeavor  for the coveted Gold medal!
With the last leg of training still going on, a gentle reminder to eat a well balanced diet, as diet and good nutrition too play an important role in an athletes quest for Gold.
There are numerous stories in the press after each Olympics about the non-serious attitude at the Olympic village by the Indian contingent. Stories of how the Indian teams gorge on the numerous buffets/foods available, the shopping sprees, the visits to the beauty parlor and the night-outs abound. This is in sharp contrast to the athletes of other countries who have their eyes set on the Olympic Gold and try to stay clear of such temptations (some of whom even go to the level of staying in a private hotel on personal expenses to avoid being distracted)!
Since most in the Indian team cannot afford such luxuries,here are some tips on eating and staying healthy at the games village:

• Choose whole grains for your meals: Carbohydrates should come from whole grains like brown rice, whole wheat breads, rolled/steel cut oats (avoid instant), whole wheat rotis instead of maida naan/roomali rotis (Indian food is a local favorite in London,so I won't be surprised if there is a section of Indian delicacies), whole wheat pastas. If the latest press release on the Indian teams food choices is accurate, then please note that fast food (read burgers) by the (in)-famous 'evil clown' chain is NOT A GOOD CHOICE!! 
•  Include high quality proteins every day: chicken,fish, eggs, and for the vegetarians, pulses/beans, soy and soy products(tofu, soy milk), skimmed milk, yogurt must be a part of each meal as exercise/training tends to increase the bodies protein requirement. Avoid eating only protein foods as this can lead to dehydration.
• Avoid fried foods: french fries, fried chicken (or other non-veg foods), chips, burgers,  must be at the minimum as fatty foods takes a long time to digest and also tend to make the body sluggish. The best way to get your fats is to include healthy fats from nut butters (peanut/almond/sunflower seeds and such), various nuts, fish (a good way to get your omega-3's).
• Avoid overeating on desserts: The dessert section is a big temptation to all-leave that for your victory meal (after you win the medal). Moreover these can lead to fluctuations in your blood sugar levels and also create a surge in the insulin in your blood. Stick to eating fruits for dessert as that will ensure that you get your fiber as well as various vitamins and minerals. Fruits like bananas and oranges are great for adding the much needed potassium to your diet.
• Drink plenty of water: keeping yourself hydrated is the key. Avoid soft drinks/aerated /fizzy drinks and alcohol. Sports drinks during your event can be a good alternative to replace the sodium lost through sweat.
•  Avoid caffeine: although there seems to be a controversy on whether caffeine is dehydrating or not, it is best to avoid it at the moment and experiment with it later after you get back home. 
• Get adequate rest and sleep: The late night movies, parties, music bars can be checked out after your events. It is most important to give your body the necessary rest required after the day's training.

Think twice before you gorge on the wrong food- you have trained for years to be selected for the Olympics, so why give up your dream?
Nothing is IMPOSSIBLE, for the word itself says "I'M POSSIBLE" !!! So, on your marks, get set and GO....get the Gold Medal!

How To Stay Fit While on Vacation

Everyone deserves to take a break and come back refreshed. But weight watchers rarely are able to enjoy a vacation for the fear of putting on some extra ‘holiday pounds’! Here are some tips for those who want to stay in shape even while on a vacation:
Diet: While it is very difficult (sometimes impossible) to stick to a rigid diet plan while on a holiday, weight watchers can still enjoy a variety by ‘eating smart’:
• Avoid tucking into unnecessary fried foods like chips, fries, namkeens-these not only add on unwanted calories, but also make you feel sluggish and lethargic (the last thing you want while on vacation)
• Eat a wholesome breakfast-anything from cereals and milk, oats, idli, sandwiches along with fresh fruits. Keep the Belgium waffles, chocolate doughnuts and muffins for the occasional indulgence. Eating a hearty breakfast and then stepping out to explore the place will keep you going till lunchtime.
• Be adventurous-try out the local cuisine. You don’t have to stick to the tried and tested menus. Holidays are all about exploring and what could be better than exploring the local cuisine. Besides they can be a lot healthier than the fast-food joints that you would otherwise end up at.
• Stick to portion sizes- You just need to know when to stop. Don’t eat till you feel stuffed and not able to move. Avoid eating at the buffets on a daily basis.
• Keep yourself hydrated-with natures ‘zero-calorie’ drink, WATER! Avoid the sodas/aereated drinks and ice-cream sodas. Choose fresh fruit juices or tender coconut water instead.
• Check out the local markets-If you don’t want to shell out exorbitant rates for fruits and salads at the hotels/restaurants, then check out the local markets for seasonal fruits and vegetables.
Exercise: Most hotels are equipped with a gym so make sure to pack your exercise shoes and some workout clothes. If working out in a gym is not your idea of a holiday, then you can still burn the extra calories by:
• Walking/jogging- explore the nearby areas by going on a walk/jog in the morning or late evening.
• Swimming: Cool off by taking a splash in the pool/lake or ocean.
• Try out adventure sports-like rock-climbing, snorkeling, deep sea diving, water skiing, surfing, white water rafting. These are not only fun, but will also make sure that you are keeping yourself active.
• Cycle/hike- instead of taking a tour bus or renting a car on all days, chalk out places that are close to where you stay and you can rent a cycle or go on a hike and get a feel of the place.
• Dance: Check out the local hot night spots and have a ball dancing the night away.
Don’t stress out too much if you aren’t able to follow any of the tips-after all the whole idea of the vacation is to unwind, as Cliff Richards’ classic oldie ‘Summer Holiday’ goes:
“We're all going on a summer holiday,
no more working for a week or two.
Fun and laughter on our summer holiday,
no more worries for me or you,
for a week or two”
You can always get back to your diet and fitness routine once you get back home!

It’s Time to …..Spring Clean your Diet

With spring just around the corner, people are getting ready to welcome the warmer months by clearing the junk, dust and dirt accumulated over the past few months and storing away the woollies for the next winter. This year along with spring cleaning your house, how about cleaning your diet too?
Spring cleaning the diet follows the same principles as that of cleaning your house-throw out the junk and stock up on the good stuff. Here are some tips to help you to start with:
Things to throw out/stop:
• Bhujias, sev, chivda/farsaan
• Chips, French fries and other fried stuff which are the regular snacks on cold winter evenings.
• Butter/ghee and the 5-10 liter oil bottles which was being liberally used on almost everything from dals to rotis,
• Egg puffs, aloo buns, vegetable puffs/patties
• Parathas, poories,pakodas/bajjis, samosas, vadas, butter chicken,
• All those ‘garam garam’ halwas-carrot, mung dal, sooji, kaju and such.
• Alcohol that was used as an excuse to “warm the cockles of the heart”!
With warm weather, the thought of oily, heavy food can make people sick in the stomach. Warmer weather calls for lighter cooking methods, more salads, fruits, buttermilk/chaas, and yogurts/curd.

Here’s a Simple Indian diet for Spring/Summer:
Early morning: Hot water or Tea
Breakfast: Idlis + chutney and papaya
Mid-morning: Masala chaas/buttermilk OR Tender coconut water

Lunch: Brown rice/semi-polished rice
Dal palak + cauliflower peas sabzi
Yogurt+Cucumber salad

Evening: Tea/ coffee with fruit chaat
Dinner: Phulkas with capsicum sabzi
Masoor dal,
Carrot raita
Mango

Don’t forget to keep yourself hydrated with at least 10-12 glasses of water every day.