SWIMMING & NUTRITION- 2

Swimmers must focus on eating balanced and nutritious foods all the time. It boosts the energy levels and helps in good performance.

During your swim– Stay hydrated-it is important to stay hydrated during swimming.  Drink fluids such as water, fresh fruit juices without sugar.

Nutrition during the swimmin

Recovery nutrition:

• Is a technique which provides the swimmer’s body with what they need to recover.

• Carbohydrates to replace used up energy, proteins for muscle building and repair and prepare for the next day of competition.

• To maximize the impact of the “recovery foods” they need to be eaten or drunk as soon as possible after swimming in small amount!

SWIMMING & NUTRITION-1

Swimmers must focus on eating balanced and nutritious foods all the time. It boosts the energy levels and helps in good performance.

Before swimming:

Nutrition and Swimming

• The most important thing to remember about the pre-race meal is to eat–and eat mostly carbohydrates.

• It will help to keep blood sugar levels steady and fuel your muscles in preparation.

  

  Avoid Processed Food

• AVOID processed sugars and “Energy” drinks

 

Healthy Eating

Tips for good eats before swimming:  Cereals, toast, milk, fruit such as banana, yoghurt and fruit juices.

MISCONCEPTIONS ABOUT GENERAL FITNESS-2

Low cholesterol levels will promote aging

Cholesterol is the raw material for many hormones and lowering it lowers hormone production resulting in aggressiveness, irritability, paranoia & severe depression.

You should never eat fast food

Opt for grilled foods instead of fried, avoid or scrape away high-fat condiments like mayonnaise.

Women’s healthcare and Nutrition- 3

 Women’s healthcare and Nutrition

A woman is the essence of life and an all-enveloping character is played by a woman as she plays the character of a daughter, sister, wife and mother all at a time within a span of few years. Nutrient-rich food provides energy for women’s busy lives and nutrition plays different roles during different stages of a woman’s life. During childhood, foods fuel growth. Through childbearing years, diet plays a role in fertility, a healthy pregnancy and prevention of chronic disease. In older years, what women eat can help keep minds sharp and bodies strong.

Healthy Diet Tips for Women!!!       

High Fiber Intake– It facilitates slow absorption of glucose, which keeps the sugar levels normal in the blood stream. Fiber makes you feel full early hence helps in maintaining weight.

Essential Vitamins– Fresh fruits and vegetables are a rich source of vitamins and should be included in the daily diet by women.

Sufficient Iron–A balanced diet for women is incomplete, unless it is packed with a sufficient amount of iron. Low iron intake can lead to anemia and other iron related disorders. 

Calcium for Bones-Women should take ample care to include calcium in their daily diet as they are at a high risk of developing osteoporosis. Foods like curd or dahi, skimmed milk, paneer and nuts are rich sources of calcium and should be made a part of your daily diet.

Women’s healthcare and Nutrition – 2

Women’s healthcare and Nutrition

A woman is the essence of life and an all-enveloping character is played by a woman as she plays the character of a daughter, sister, wife and mother all at a time within a span of few years. Nutrient-rich food provides energy for women’s busy lives and nutrition plays different roles during different stages of a woman’s life. During childhood, foods fuel growth. Through childbearing years, diet plays a role in fertility, a healthy pregnancy and prevention of chronic disease. In older years, what women eat can help keep minds sharp and bodies strong.

Balanced Diet and eating patterns!!!        

A women’s body has to handle multiple changes, such as pregnancy, and breast-feeding, and a healthy diet can go a long way in keeping them hale and hearty through all these changes. A balanced diet menu for women includes all the essential vitamins, minerals and other nutrients in recommended quantities. Women should also take care of their eating patterns, as a healthy meal should also be eaten at the right time to absorb maximum benefits from it. It needs to be taken care of that meals should not be skipped due to a busy routine. This may also lead to binge eating and consumption of saturated fats, which are very unhealthy. A healthy and balanced diet for women should ideally be divided into five meals in a day i.e. breakfast, lunch, dinner and two snacks in-between.

Women Nutrition And Healthcare- 1

Women’s healthcare and Nutrition

A woman is the essence of life and an all-enveloping character is played by a woman as she plays the character of a daughter, sister, wife and mother all at a time within a span of few years. Nutrient-rich food provides energy for women’s busy lives and nutrition plays different roles during different stages of a woman’s life. During childhood, foods fuel growth. Through childbearing years, diet plays a role in fertility, a healthy pregnancy and prevention of chronic disease. In older years, what women eat can help keep minds sharp and bodies strong.

Women’s healthcare and its ignorance!!!     

Women play vital and multiple roles, especially those who are employed, as a balance needs to be maintained by them both at home and workplace, thus ignorance of healthcare can have multiple implications on her surrounding environment such as her family, workplace and social network. Also hectic schedule of balancing workplace and home, along with balancing between social and personal requirements, lead to women ignoring their health and routine checkups resulting in diseases like high or low blood pressure, diabetes, heart diseases, asthma, urinary infection, arthritis obesity, anemia and depression.

 

 

Benefits of puffed Lotus seeds/ Phool makhana

 

Puffed lotus stem is good for weight loss, good source of nutrition for pregnant woman, rich source of calcium, good for kidney etc. 

Foods To Enhance Your Metabolism-2

VITAMIN B ADDITION

• By incorporating small amounts of nuts, seeds, lean chicken and fish into your diet, helps maintain a healthy metabolism.

• Legumes are also a great source of B vitamins; plus they’re chock-full of fiber.

Food That Affect Our Moods-5

Caffeine

• It triggers your pituitary gland and gives you an adrenaline rush. And, then comes the ‘caffeine crash’, which can make you feel really low.

• Furthermore, it can leave you sleep-deprived, adding to the woes of mental health.

 

TIP: Go for herbal tea to soothe your body instead of consuming normal tea or coffee

Foods That Affect Our Moods-4

Potato Chips

• Easy to get and easy to eat.

• They are fried in saturated oil and contain omega-6 fatty acids

• Omega -6 lower brain activity by blocking the mood enhancing omega-3 fatty acids and bring in the negative feelings instead.

 

TIP: To calm down that craving to munch something, try almonds or any of your favourite nuts, instead of a pack of potato chips.