healthy breakfast

7 Healthy Breakfast Ideas

Physical fitness goes hand in hand with Nutrition. The body will function properly only when it remains well exercised as well as well-fed!

We already know the benefits of having a proper breakfast. Despite that, the morning rush always wins over us and we either end up skipping the breakfast or have an inadequate one! Here are some suggestions that may help you plan your daily breakfast  and pack-in the right combination of nutrition, despite the rush!

When you break your fast after eight hours of fast overnight, it becomes important that you load it with the right nutrients to get your body get into action for the day.

Eat Breakfast vs Don't eat breakfast

Read more about tips on how to manage and squeeze in a healthy breakfast despite the rush in our blog post BREAK YOUR FAST, by clicking here.

The most obvious question that haunts most of us  – How do I enhance my best meal? Some healthy easy options for each of the 7 days of the week could be:

  1. Eggs (any form as per taste), milk and few mixed nuts.
  2. Parathas (with sprouts and a vegetable added).
  3. Cereal porridge (with nuts added)
  4. Sprouts poha with lemon juice
  5. Vegetable Upma with sprout chat and buttermilk.
  6. Pancakes with fruits
  7. Steamed Idlis  / Dhoklas with a hand full of nuts

So make sure you plan well and break your fast every morning with an energy boost !

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Contributed by Dt. Priya KarkeraPriya is a trained Nutrition and diet Expert. She works extensively with children as well as adults in the area of nutrition. She can be caught smiling anytime, with her very practical tips to a healthy diet, for the normal as well as the diseased. She has been a regular contributor to the Times of India simplifying the tricks of nutrition.

physically fit

Physically Fit : What does it mean?

When you say the words – “Physically Fit” ; the mind begins to immediately picture a smart looking person who has a well-shaped body and is pleasant to look at. But is that all, that is there to being Physically fit?!

Of course, a pleasant looking body is one of the most tangible positive outcome of being Physically fit, but there are a lot of other measures that go into gauging one’s Physical Fitness ! One needs to consider all of these categories to qualify as being Physically Fit!

5 Components of Physical Fitness
5 Components of Physical Fitness
  1. Flexibility : Flexibility is the range of motion of a person, or one’s ability to move joints without feeling any discomfort or pain. There is a certain range of motion for each joint in the human body. Flexibility can be improved by stretching the joints and muscles of the body. Yoga is one of the most popular activity to improve Flexibility.

2. Muscular Endurance: Muscular endurance is the ability of the muscles to perform continuous without fatigue. Example of activities that help build up muscular endurance are cycling, step machines and elliptical machines.

3. Muscular Strength : Muscular strength refers to how much power your muscles have. Simply put, this is how much you can lift or carry. Muscular strength is often improved through strength training like push-ups, bench press etc.

4. Cardiovascular Endurance : The thudding sound you hear in your chest when you run or cycle hard is what points towards your Cardiovascular endurance. Simply put, it is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Activities such as brisk walking, running, cycling and swimming usually help improving Endurance. People who have just suffered a cardiac episode are usually advised to go for Cardiac Rehab to build up their endurance in a safe way.

5. Body Composition : Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. One has a physically fit body if he/she has a low body fat and a lot of muscle mass (in addition to meeting the above mentioned categories). Body composition is improved by exercising or working out.

The word of caution here is that all the above categories of Physical fitness can be achieved not just by Exercising and workout alone, it is equally important to achieve it along with proper Nutrition for the body. Irrespective of your current activity levels, you can follow the Activity Pyramid and get started today to be Physically fit soon enough!

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