The Big Question: Three Big Meals or Five Small Meals A Day?

• Most of us focus on three big meals a day
• Five small meals will help avoid unnecessary hunger pangs
• Eating smaller, more frequent meals will boost your fat burning capacity

Most of us focus on three big meals a day- breakfast, lunch and dinner - a set routine and so easy to follow! However, some may choose to opt for five small meals spread out through the day. This means that no one meal is really big and heavy. Some say it is okay to eat three big meals a day as it allows your body enough time between meals to digest the food properly, thus avoiding health problems. On the other hand, it is said that five small meals will help avoid unnecessary hunger pangs and junk cravings. Lot has been said about both sides of the coin, but it isn't clear as to what really should be your call. Our experts reveal.

According to Neha Shetty, Senior Nutritionist, Reduce - Talwalkar's, "Yes, eating smaller, more frequent meals will boost your fat burning capacity and would aid in weight loss. It is very difficult to lose weight when your metabolism is slowing down due to long gaps. Frequent small meals can help increase your metabolism and decrease your body fat."

Also cravings happen simply because you let yourself get too hungry due to long gaps and end up eating high calorie food. Also eating frequently helps to keep blood sugar levels steady, so you' ll feel more energized. Moreover, you do not feel deprived psychologically because you are eating more often. If you looking to lose weight, eat five small meals rather than three heavy ones to keep your metabolism steady and easily lose weight.

According to Macrobiotic Health Coach, Shilpa Arora, "Five meals a day is more comforting, especially for people with diabetes and metabolic disorders in order to keep blood sugar level stable. Three big meals work only when healthy fats are added in the diet that provide satiety as well as provide constant energy. These meals should well -balanced so that sugar levels do not dip."

Six meals in a day here mean small portion sized meals. You can practically double the amount of caloric intake without knowing if portion size is not controlled in each meal. Smaller frequent meals do fire up your metabolism, burns more calories and provides frequent protein to prevent your body from dipping into a muscle wasting state. Every person has a different body that works differently and so one should choose their eating habits accordingly. Be it three big meals or six small meals a day, it is important that your metabolism works at a good pace. If you do not know what works best for your body and the eating habits that you need to inculcate, it is best to turn to your dietitian who will give you the right suggestions. 

9 Important Tips To Keep In Mind Before Joining A Gym For The First Time!

Have you been looking at various gym membership costs and considering enrolling yourself in one of them, finally, after all these years? If yes, then, congrats! Because, you have taken a step towards good health!

As we may already know, exercising is one of the most important activities which can help us prevent a number of diseases and also treat certain ailments, naturally.

In addition, regular exercise can keep your mental and physiological health going exceptionally well and this fact has numerous scientific evidences.

Whether you are planning to lose weight, gain muscle mass or tone your body to look fitter and shapely, exercising is the only natural way to attain it.

Although exercising may seem like it is very hard work initially, making a person want to give up, once you get into the mode and start to see the results, it will not be too long before it becomes a part of your daily routine!

Now, just like different people have different tastes and interests when it comes to hobbies, food, etc., they also have varied tastes when it comes to exercise.

There is a whole range of exercises which come with different levels of intensities and these cater to the needs and interests of different people.

Zumba, cross fit, cardio, weight lifting, dance, jogging, running and even household chores are different forms of exercises.

Now, many people opt to join a gym to attain their fitness goals, because most gyms combine cardiovascular exercises and weight lifting, which are very effective for weight loss and muscle gaining!

So, if you are someone who has decided to get fitter and wants to join a gym, there are a few things you must keep in mind; have a look at them here.

Tip #1: Go In For The Free Trial Period

There are many gyms in the cities today which offer attractive membership deals; however, not all of them have good workout equipment or good trainers. Most gyms offer a free 3-7 days of trial periods, so before paying the fees, take up the free trial period offer and try a few gyms. You will surely know which one suits you better!

Tip #2: Pick A Gym Nearby

Ensure that you pick a gym which is not more than 1-2 kilometres away from your place because studies have found that if a gym is located too far away, a lot of people tend to miss out on their workouts because they may feel too lazy to travel such distances. Also, if your gym is close by, you can walk or cycle to it, which in itself becomes a warm-up exercise!

Tip #3: Check For The Hygiene Factor

Ensure that the gym you are enrolling at is relatively clean, with a clean restroom to wash up after your workout and clean exercise mats and other workout equipment. If hygiene is not maintained at a gym, chances of you getting viral infections are high because a lot of people use these equipment and there is a lot of sweat residue on them!

Tip #4: Get Yourself Checked With A Doctor

Make sure that you speak to your doctor and get a complete body analysis done before joining a gym. Gym workouts can be rather intense, especially when cardio and weightlifting are combined, and you have to get it checked to see if you are not suffering from heart diseases or other major ailments which can worsen when you indulge in intense exercises.

Tip #5: Take The Help Of A Trainer

Most gyms have trainers and personal trainers. Ensure that you speak to them before starting your workout routine. They can help chart out your daily workouts, according to your fitness goals. The exercises for losing weight may not be similar to the ones practiced to gain muscles, so it is important to be guided by a trainer initially.

Tip #6: Let Your Trainer Know Of Body Injuries

If you have an injury at a certain part of your body or a long-term pain, for example, knee pain, back pain, etc., it is very important to inform this to your trainer, so that he/she can avoid giving you exercises which leave pressure on those particular parts of your body, thereby preventing further health complications.

Tip #7: Get All The Important Tests Done Initially

Ensure that your trainer checks your weight, BMI (Body Mass Index), body fat percentage, etc., on your first day at the gym. By doing this, you can keep a track of your progress and see how much weight you have lost, or how much muscle mass you have gained.

Tip #8: Give Equal Importance To Your Diet

Having a diet regimen in accordance with your gym workouts is also very important to help attain your fitness goals quickly. Just exercising at the gym, without a balanced diet can prove to be futile. So, take your trainer's help or go to a dietitian who can chart out a diet regimen for you, in accordance to your workouts.

Tip #9: Do Not Be Self-conscious At The Gym

The first time at the gym can be quite intimidating and some people may feel self-conscious to perform certain exercises, but keep in mind that you are doing this for your health and focus on your workouts completely, leaving all your inhibitions behind!

Parents' smoking habits has great influence on children, new study finds

According to the World Health Organisation, smoking claims the lives of over seven million people each year.

Teens' smoking influenced by parents' habits, new study finds. (Photo: Pixabay)

New Delhi: Hence proved! Children whose parents smoke are more likely to start smoking themselves.

To understand the smoking habits of youth and their perception of smoking, the Department of Mental Health and Behavioral Sciences, under the aegis of Dr. Samir Parikh, conducted a survey among adolescents. The team engaged and interacted with school going teenagers in order to assess the prevalent attitudes towards tobacco smoking.

1900 students were randomly chosen from six states, Delhi/NCR, Mumbai, Bengaluru, Chandigarh, Jaipur, Kolkata and Chennai, to be a part of the study. They were asked to fill in a structured survey which contained 13 questions. The results were tabulated using statistical measures and revealed patterns from which inferences were drawn.

These inferences are of value because they can be used as evidences to formulate policy frameworks and regulatory mechanisms to control smoking among the adolescents. According to the WHO, smoking claims the lives of over seven million people each year. Six million of these people die as a result of direct tobacco use; while around 8,90,000 victims are non-smokers who have been repeatedly exposed to second-hand smoke.

In 2015, the WHO recorded that across the globe, 1.1 billion people smoked tobacco. In India, 34.6% of adults (out of which 47.9% is males and 20.3% is females) are smokers. The absolute number of male smokers has grown from 79 million in 1998 to 108 million in 2015.

Key findings of the study:

• 89% teenagers agreed that if it's ok for their parents to smoke, then it's ok for them too.

• 87% teenagers believe that watching actors smoke in movies promotes smoking among the audience.

• 85% teenagers agree that it is okay to experiment with smoking at least once.

• 78% teenagers admitted knowing if anyone smokes in their school.

• 78% teenagers agree that celebrity figures featuring in anti-smoking campaigns would be helpful.

• 75% teenagers feel that it is difficult to say "NO" to their friends or peers when they offer a cigarette.

• 63% teenagers believe that disclaimers showing harmful consequences of smoking do help in its prevention.

• 53% teenagers think that smoking can help in reducing stress.

• 52% teenagers believe smoking helps increase concentration levels.

• 46% teenagers believed that they would begin to smoke in efforts to appear 'cool' and mature among their peers.

• 19% teenagers believe that talking to a counselor can help in preventing possible addiction to smoking.

Inferences:

• Media: Through its various platforms, media can play an important role in promoting or dissuading young boys and girls from smoking. Young minds are extremely impressionable and the media can play a pivotal role in encouraging risky behavior by making smoking seem stylish. Therefore, the need for media literacy needs to be highlighted amongst the youth.

• Peer Pressure: Peer Pressure can cause youngsters to pick up the habit of smoking at a young age. This is because there is a need to impress others and stay at par with what comes across as the latest trends in being 'cool' and 'fitting in'. Peer pressure can cause youngsters to engage in risky behavior without thinking of the consequences. Teenagers need to be counselled about peer pressure and how they can handle it in a positive and pragmatic manner.

• Parents: Parents need to take on a supportive role. They need to develop a trusting rapport with the adolescent. They must not be patronizing in their approach. Penalizing the child often doesn't lead anywhere either. Instead engaging with the adolescent is important so that he or she can take on the responsibility of seeking professional help and counselling to overcome their addiction.

• Professional Help: Professional help is irreplaceable, and addictive behaviours do not change abruptly, but through a series of stages. Support and motivation are a very important part of a successful recovering addict, and once a person has developed a dependence on a substance, there almost always remains a danger of relapse. Counseling in such a scenario for the recovering addict as well as the family is very useful.

Dr Samir Parikh, Director, Department of Mental Health and Behavioral Sciences, Fortis Healthcare said, "Understanding that there is a problem which needs to be addressed is the first step towards overcoming tobacco addiction. Smoking is plaguing the society and we are moving into an era where it is acceptable for younger age groups to begin smoking and engage in other risky behavior."

He added, "This will only lead to the early onset of lifestyle related diseases and therefore we need to promote adequate training and empowerment of any caregiver who actively works with children to ensure that early identification and timely intervention take place. In order to wage a war against tobacco use, one must be fully equipped with adequate knowledge about how tobacco can affect the mind and body. The support system of anyone overcoming addiction must realize that the power of psychological dependence is extremely strong and can only be broken by taking small incremental steps over a period of time."

Foods That Help You Sleep Better

Everyone needs a different quantity of sleep. Some people need 9 to 10 hours of sleep for the body to feel relaxed and rested, while some may feel fresh with just 6 hours of sleep.

Mattresses and pillows can never make you sleep but changing your eating habits can.

Sleep is an indispensable part of life, yet most of us scrape by with as little as possible. It turns out that sleep has the power to break your ability to slowdown age, to lose weight and to prevent cancer.

Sleeping well does have an influence on your mental as well as physical health. If you fall short of it, it can take a serious toll on your work productivity, morning energy and your weight.

If you have been regularly tossing, turning or staying awake all night, it can eventually make you drop off to sleep at work.

When your sleep suffers, there are consequences beyond dark circles under your eyes, as it tends to make the person be more cantankerous and tetchy and not fun to be around with.

It can make the level of cortisol and stress hormone to be elevated, which does have an impact on your eating habits as you tend to wolf down more and eventually store belly fat.

Sleeping less can quadruple the risk of cancer and affect your brain and heart health. It can even increase the risk of diabetes and metabolic syndrome.

Not sleeping well can be a waking nightmare, yet there are many foods that can help you to fall asleep and feel rested. What you eat does have a huge impact on your sleep.

Let's look into some of the superfoods that help you sleep better.

1. Milk

If you are trying to shut your eye, then remember to eat the right kind of foods to fall asleep faster and to improve on your quality of sleep. Milk contains tryptophan, which is surprisingly a sleep-inducing agent that can help you to get more rest. Calcium found in milk manages to reduce the stress and stabilises the nerve fibres in the brain. What mothers have told us is never a lie, drinking a glass of warm milk is good for falling asleep.

2. Bananas

Bananas are known to be good for inducing sleep. It contains tryptophan, vitamin B and the muscle relaxants such as magnesium and potassium. Excellent pack of magnesium and potassium found in bananas will help you to relax your overstressed muscles. Bananas contain tryptophan, which converts the feel-good chemical serotonin and melatonin, the brain's primary calming hormones. This fruit allows you to pay off your sleep debt.

3. Walnuts

Walnuts are rife with melatonin and eating them regularly can improve your sleep quality. Eating this rich snack before bedtime could make you drift off with ease. Eating walnuts increases the blood levels of melatonin, which thereby induces a peaceful sleep. Even almonds contain a good amount of tryptophan and magnesium - a well-known muscle relaxant.

4. Pumpkin Seeds

Known to be packed with nutrients, pumpkin seeds have high amounts of the amino acid tryptophan, which has the power to make you fall asleep. Consuming pumpkin seeds a few hours before bed will increase tryptophan level in your body. Tryptophan is an amino acid that allows your body to convert serotonin and thereby induces your brain to produce more melatonin (sleep hormone).

5. Salmon

Salmon and tuna are good sources of vitamin B6, which manages to promote the production of sleep hormones. They are high in protein that can keep you full throughout.

6. Kiwi

Eating kiwi every day is linked to substantial improvements in your sleep quality as well as efficiency of sleep. Kiwi is considered to be a strong sleep-promoting food for its high antioxidant and high serotonin levels. It does have a perceptible ability to make people sleep more quickly.

7. Chamomile Tea

Swapping a mug of chamomile tea can relieve stress and help you fall asleep faster. It contains glycine, a known chemical that acts as a sedative as well as promotes relaxation. Known to be a sleep-inducing remedy, chamomile can improve the quality and quantity of slumber.

8. Lettuce

Having a lettuce salad at dinner can speed up your bedtime craving, since it contains lactucarium which induces sleep and sedates the nerves. A crisp of salad is a better option for those having a difficult time to drop off at night.

7 Important Reasons To Include Jackfruit (Kathhal) In Your Regular Diet!

• Do you know jackfruit is the largest fruit-growing tree in the world
• This massive sized fruit of the tree is used for culinary preparations
• Jackfruit contains significant amounts of dietary fiber, vitamin A, etc

Growing up I remember seeing a massive 500 year old jackfruit tree in my maternal home bearing hundreds of jackfruits annually; it was such a large part of the backyard it was hard to not notice it. Jackfruit or kathhal, as it is popularly known, was our favourite vegetable back then. We always gorged on Kathhal ki sabzi from our homegrown tree and I must say, I have never had something as delicious as the masaledar subzi made out it. Do you know jackfruit is the largest fruit-growing tree in the world? This massive sized fruit of the tree is used for various culinary preparations. Moreover, this delicious, slightly sweet and exotic jackfruit along with its seeds is also packed with vital nutrients beneficial for the body. Jackfruit contains significant amounts of dietary fiber, vitamin A, vitamin C and various B vitamins, as well as potassium, iron, manganese, magnesium, zinc and phosphorus making it extremely healthy.

Jackfruit seeds are also known to be densely packed with protein, minerals and fiber making them a secondary source of nutrients for those who consume the fruit. Let us take a look at some of jackfruit's benefits.

1. Helps in losing weight

If you are looking at losing weight, add more jackfruit to your diet as it has lots of dietary fiber that helps boost digestion. Also, the fiber present helps keep you satiated for longer, making you skip binging on junk unnecessarily. In fact, jackfruit is a low-calorie fruit that will help you with your weight loss struggles.
 

_{If you are looking at losing weight, add more jackfruit to your diet as it has lots of dietary fiber​}

2. Boosts immunity

The abundance of vitamin C in jackfruit along with various antioxidants makes this fruit an excellent immunity booster. Vitamin C stimulates the production of white blood cells, while antioxidants prevent oxidative stress and prevent free radicals from damaging body cells before they cause any inflammation or disease.
 

_{The abundance of vitamin C along with various antioxidants makes this fruit an excellent immunity booster.​}

3. Regulates blood pressure

There is a significant amount of potassium content in jackfruit, which acts as vasodilator, this means it can relax your blood vessels and arteries, which help lowering your blood pressure and reduce the stress of cardiovascular system, further decreasing the risk of heart attacks and strokes.
 

_{There is a significant amount of potassium content in jackfruit, which acts as vasodilator​}

4. Helps build stronger bones

Jackfruit is power-packed with calcium, which is great for building stronger bones. Additionally, it contains vitamin C and magnesium which further help the body in calcium absorption, strengthening bones and maintaining overall health.

_{Jackfruit is power-packed with calcium, which is great for building stronger bones​}

5. Maintains eye and skin health

Jackfruit is rich in vitamin A content that helps reduce the chances of macular degeneration or vision loss, further enhancing eye vision. Moreover, it is regarded as an active anti-ageing component for skin glow. It protects the skin from sun damage and treats fine lines and wrinkles.
 

_{Jackfruit is rich in vitamin A content that helps reduce the chances of macular degeneration​}

6. Great for insomniacs

Jackfruit contains generous amounts of magnesium that is an essential mineral which helps regulate the neurotransmitter levels in the body, helping you to sleep better. So, if you are one of those who struggle to sleep every night, it is time you start feeding on jackfruits regularly.

_{Jackfruit contains generous amounts of magnesium that is an essential mineral}

7. Good for diabetics

The presence of natural sugars and fiber in the fruit may actually help control blood sugar levels in diabetics or lowers the risk of developing the condition. It prevents and manages diabetic symptoms by regulating the release of glucose and insulin in the body and improving insulin sensitivity.
 

_{The presence of natural sugars and fiber in the fruit may actually help control blood sugar levels}

What's all the waiting for? Add this big fruit with huge health benefits to your daily diet and we are sure you would only want some more!

Turmeric mask for Skin, miraculous benefits

Rose Milk and Turmeric Face Pack (Dry Skin)

Ingredients:

1 teaspoon turmeric powder, 1 tablespoon fresh cream, 2-3 drops of essential oil rose and 1/2 table spoon rose water

Procedure: Mix all ingredients in a bowl well, make sure to get rid of any lumps. The mixture should be smooth, after preparing the pack take a brush and apply generous amounts of it on your face and neck. Let it sit for at least 25 minutes, wash your face with lukewarm water and gently pat your face dry with a fresh towel.

Chickpea Yoghurt and Turmeric Face pack (Oily Skin)

Ingredients:

1 tablespoon chickpea flour, 1 tablespoon yoghurt, 1 teaspoon turmeric powder and 1/2 tablespoon water (to mix easily)

Procedure: Mix all ingredients together, if the mixture is too dry add more water accordingly. Smooth out the mixture and use a brush to apply evenly throughout your face and neck, wait for at least 20 minutes for it to dry. Wash your face with lukewarm water and gently pat your face dry.

Lemon Honey and Turmeric Face Pack (Skin Brightening)

Ingredients:

1 teaspoon turmeric powder, 1 tablespoon honey and 1 teaspoon fresh lime juice (make sure to remove any seed)

Procedure: Mix all ingredients together and apply the mixture well on your face and neck using a brush. Let it dry for 20-30 minutes, wash it off with lukewarm water and gently pat your face dry.