Healthy Nuggest For a Busy Life

"Healthy Nuggest For a Busy Life"," Despite the knowledge, following a healthy lifestyle along with balancing both personal and professional worlds posed quiet a challenge; especially here in the US with little domestic help available.


In the last Fifty years, millions of Indians migrated to the US for various reasons.
 We altered our accent, started wearing layered clothing, made dietary changes like, altering vegetarian status, meal patterns, increased usage of fast foods, frozen and ready-to-eat food, etc.


The Consequence

Research shows today,

Many of Immigrant Indians have an intense prevalence of coronary heart disease, diabetes, low HDL, high cholesterol and triglycerides, hypertension.


In India only one in 40 women get breast cancer but in US out of every 8 Asian Indian women will get the disease; the highest incidence in the world, according to the American Cancer Society.


What can we do about it?

All of us have gathered enough knowledge about Nutrition.
 So let's start by looking at some fundamental things, which are called the ABC's of Health.


A: Aim for fitness

Health experts suggest that along with dietary changes one should also adhere to an exercise routine.
Here are some simple and effective suggestions to help increase your daily activity: Take the stairs instead of the elevator at work, home, mall, etc. Leave the shopping carts outside the store and walk with the grocery bags to your car; engages muscles to a small workout. Socializing is more fun when there is something more than food and regular conversations. Call out invitations for an evening of exercise for fun; be it ballet or kickboxing, instead of those rather motiveless gatherings.
: Hide-n-seek can be interactive and recreational. Helping around in the house (laundry, doing the dishes, cooking, cleaning, gardening, and vacuuming) is a great way to exercise.

 Yoga -Denise Austin, Walk away the pounds - 2 mile walk-Leslie Sansone.
 Some tips to achieve that: Breakfast is the most important meal of the day. Cereals with milk, Carnation breakfast, Quakers oatmeal, cream of wheat, etc. Vegetable sandwich, cheese toast, Peanut butter jelly sandwich. Boiled egg/omelet with bread. Cereal bars Handful of nuts (almond, walnut, cashew,etc)
Smoothies or milkshakes or a glass of milk with some protein supplement like Protinex.
 Variety means that we should eat a mixture of foods across the range of food groups.
 They are packed with variety of rich nutrients and fiber.
 Juices contain little or no fiber.
 Did you know fiber helps lower cholesterol and also help loose weight?

Follow the 'Green Rule': Eat a bowl full of salad as the first course of your meal.
While eating outside opt for extra helping of veggies.
 You don't really need to finish your entire order; get it packed and have it later.
 This makes fast food work for you instead of against you.
Avoid too much of tea, coffee (not more than 2 cups/day), sodas, sugary juices.
Drink plenty of water; atleast 8-10 glasses per day.
 They're good sources of calcium and other essential nutrients.
If you lead a busy life, following are some good pointers for you:

 Bring the food to room temperature and pack in small single-serve containers and refrigerate for later use. Knead the chapatti/paratha dough in the food processor and pack in small single-serve Ziploc bags and refrigerate. Make idli/dosa batter and refrigerate. Roast Rava and keep in airtight container for a quick upma snack. It's OK to enjoy junk/ rich foods occasionally.
Eat lean portions of meat.
If you do drink, drink occasionally.
 One of the best ways to stay trim is to "Eat small, Eat often".

 Choose Sensibly