How Much Snacking is Just Enough?

Snacking in-between meals involves a huge deal! With snack bars, seeds, nutrition bars and nuts we’re now spoilt for choice and also pressurized into snacking healthy or snacking smart to keep the calorie count as healthy as well! Ever wondered, though, how much snacking is just enough? A lot of myths are connected to the idea. So let’s bust some of them and hopefully, give you some healthy takeaways.

So here’s some science gyaan behind it all. Each time you eat, you trigger a glucose response from your body and as result; insulin (an inflammatory hormone) is generated.

What this does, is switches off your body’s natural ability to burn fat. Inflammation is also often linked to poor health and well-being. For the same reasons, a healthy gap in between meals is highly encouraged. Some nutritionists recommend a five hour gap (three ‘balanced’ meals and no snacks) between meals to boost fat burning metabolism. Balanced, is an important word here.

Also, a fair bit of self-awareness is recommended. Are you really hungry? Or just grabbing that snack because you’re stressed, needing a treat or some time off. Or even still, just bored? It’s also important to note if you’re meals are wholesome. That may also cause a lot of unnecessary snacking. Even when you’re having the perfect lunch or dinner, you must keep snacking moderate. Just a handful of seeds and nuts and not going overboard with them, is a good idea!

Our sedentary lifestyles also dictate low energy needs. A good rain check whenever hunger strikes are to rate it on a scale of one to 10, something over 5 say, would be good to go! Always eat when your body is ready and not out of compulsion to eat at a time. Meals that are balanced and has protein, can keep you going for longer.

Research proves that maintaining a regular schedule for meals helps people skip the junk food variety altogether and eat more fibrous and healthier variants such as fruits and vegetables. On the other hand, rushed meals always lead to unhealthy eating regimes. Also, following a schedule works psychologically too, making you feel good about yourself for taking care of what and how much goes into your body. In the long run, it helps you communicate well with your body’s needs and habits too. Hunger pangs can be put up with, but stretching meals may well spell doom for the body. Also, may distract you from reaching productivity targets during workhours. Another vital takeaway is for women, who need to maintain a healthy lifestyle more than ever. Nutrition comes easy to those who eat well regularly. Also, women have a requirement for calcium, iron and magnesium that need to be met with for healthy hormones, so avoiding common mishaps with eating meals and snacking during the day must best be kept at bay.

All in all, stop starving and get to eating right, well in time and understanding your body! Don’t miss out on that healthy lifestyle just by ignoring some simple rules to eating right!

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Take Flight Eating Light!

Tips for frequent flyers to get some stomach aid from airline food.

Eating in air can get troublesome for a few of us due to unpredictable air pressure and temperature our bodies need to endure during the flight. But, practising some caution can relieve you of related stress and make air journeys more comfy! Here are some tips from us to hand out:

Ditch the Carbs

In order to keep your digestive system from functioning in the best possible way, say no to carbs while on an air journey. By carbs we mean high-on-energy foods such as rice, bread, noodles or pasta, which need to be avoided especially during long flights. Sitting long hours in the flight without much physical movement can slow down the processing  of food through the intestines by the body’s digestive system, usually resulting in the tiredness or sloppiness we feel after a flight journey.  Keeping the calorie intake low also promotes better fluid retention, reduces the amount of food residing in your digestive tract, which in turn lowers the chances of bloating.

Stick to Easy on the Stomach Options

Its important to keep your digestive tract free of fluids or extra salt so the best choices to go with are usually lighter options - vegetables, salads and fish. It’s hard to find these at times as menu options onboard a flight, but as far as possible stick to these. Keeping yourself hydrated is just as important and water is your holy drink but green teas or herbal teas also help kidneys in keeping extra fluids at bay.

Cut Down on the Alcohol

Cutting down on alcohol when on a flight is the easiest way to steer clear of dehydration, the main cause behind feeling lethargic after getting off a flight. Our body systems are already subjected to much pressure inside aircrafts and alcohol could aggravate the stress on bodily systems adding to one of the factors that causes dehydration. A good rule to go with is to pair every glass of alcohol with an extra glass of water or more later.

Stick to Regular Meal Times

When on a long flight, it’s easy to override usual meal times and this can do much damage to digestion. When we eat at odd hours than from usual, the hormones promoting fat metabolism and the digestive system are taken aback and also we end up eating much more than we otherwise would. This can break the entire chain of keeping our digestion and body systems intact, in turn, making us store additional calories and fat. To avoid such scenarios, you must stick to regular eating times when in flight, until you reach your destination and move over to a different time zone. With the aim of easing digestion and preventing jet lag, its best to ensure you keep minimal food in your tract.

Say NO to these!

Salty or fried foods (potato chips, salted nuts, etc.), heavy carbs (the likes of bread, rice and pasta), butter and creamy gravies must be strictly avoided during flights. Long hours sitting in flights will only trigger more fat storage particularly from foods following in the description stated above.

These are simple to follow guidelines that’ll make travelling in the air less worrisome! What that means is, you’ll be more productive during post-flight hours and are more likely to engage in an active routine, in the days that follow your travel. Travel has to be easy, after all and in-transit times must be peaceful and welcoming. Hopefully, our digestion aids are strong enough to revolutionise your air journeys from now on!

WRITTEN BY  - Bhagyashree Chunekar chunekar@gmail.com

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