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How Many Nuts You Need To Eat Daily?

Find Out How Many Nuts You Need To Eat Daily!

Hello All!!!

Indian desserts are incomplete without being garnished with a good amount of chopped nuts. I love my kheer with lots of nuts and so does every other Indian! Even the main course at parties has at least one lavish dish made with a creamy paste of cashews! Nuts bring lots of flavour to life! For some folks, the day begins only after munching on a handful of pre-soaked almonds.

You must be aware of the fact that nuts are a storehouse of energy. However, many people fear consuming them due to the calories they contain. However, little do they know that studies say that weight loss can actually be accelerated with the consumption of nuts. They also lower blood cholesterol and make the heart healthy. But, you can reap the benefits only when you consume them in the right amount. So, how much is too much? Let’s find out how many nuts you need to eat daily!

health benefits of nuts

How Many Nuts You Need To Eat Daily?

Dieticians are of the opinion that a person should consume about 20 to 25 nuts in a day. They should be substitutes for unhealthy snacking as they are not zero in calories. The healthiest nuts are almonds. The second place goes to walnuts followed by pistachios. However, nuts need to be included in your diet as recommended.

Cashew nuts

cashewnuts

Cashews have a surprisingly lower fat content than other nuts and what is even better is that they are good fats. A great source of iron, zinc and magnesium, the cashew nut is simply awesome!

How many cashews should you eat daily?

A weight management expert says that you must eat 4 to 5 cashew nuts every day. You can toss them into your salad for that extra crunch!

Pistachios

pistachios_flat tummy

These are the skinniest of all nuts as they have only 4 calories per nut. Also, since they are enclosed in a shell, you need to put in some sort of extra effort to slow down your pace. So, you won’t be eating them greedily.

Pistachios make the arteries more flexible and reduce the chances of developing blood clots that lead to heart attacks. It also has vitamin E in it.

How many pistachios should you eat daily?

In a day, you are allowed to eat 5 to 7 pistachio nuts. They can be added to your fruit salad for a distinct flavour.

Almonds

almonds

Almonds contain a good amount of monounsaturated fats that are linked with a reduced risk of heart disease. A study reveals that almond help weight loss. They are also known to be good for those are worried about their levels of blood sugar. It is good for gut health and boosts the body’s immunity.

How many almonds should you eat daily?

You should eat 8 to 10 soaked almonds every day! You can add them to your bowl of oatmeal along with fruits or dip them in dark chocolate to satisfy your sweet tooth.

Walnuts

walnuts

Walnuts are the best if you want to load up on healthy fats (unsaturated). You can maintain your weight, get antioxidants that protect your cells for free radical damage. Walnuts are also a great source of omega 3 fatty acids.

How many walnuts should you eat daily?

You should be eating 1 to 2 walnuts a day. They can be chopped and added to your bowl of cereal. Walnut butter is also a good idea!

Peanuts

peanuts_flat belly

Peanuts are healthy and light on the pocket at the same time 😉

They are rich sources of monounsaturated fats. With lots of antioxidants, they help boost immunity and keep cardiovascular diseases at bay. You can read more about their health benefits here!

How many peanuts should you eat daily?

The ideal serving size of peanuts is 8 to 10 nuts. They are easy to include in your diet and super tasty. You can roast them and add them to your salad.

Hope this post on how many nuts you need to eat daily has been helpful!

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Are You Burning as Many Calories as You Think?

Every morning you crush your treadmill session and revel in the total number of calories burned glowing on the screen. Sorry to damper your post-workout spirits, but that number is probably incorrect.

POTENTIAL CAUSES OF INACCURATE READINGS

“Machines in gyms aren’t very accurate when it comes to calories burned, distance and other such metrics — they’re rough estimates at best,” says Brandon Mentore, a strength and conditioning coach from Philadelphia. “If two people weigh 200 pounds, but one is 5’3” and the other 6’1”, the amount of calories burned and the demand is vastly different.” This holds true even if the cardio equipment accounts for age and body weight.

Everyone has different metabolic rates as well. Mentore explains that athletes, for example, generally have a more efficient metabolisms that will actually burn fewer calories for the same effort and duration as someone with an average level of fitness.

The amount of calories you burn also depends on your lean tissue versus fat mass. “The leaner you are, the higher your metabolic rate and burn will be for the same effort and duration relative to someone who is less lean,” says Mentore.

In addition, the inaccuracy of caloric count could be related to the machine itself. Its age, calibration, elevation (for example, certain treadmill brands on a 0% grade are still not totally flat) and general maintenance upkeep all can keep it from displaying a more proper reading.

For those looking to lose or gain weight, these incorrect counts make it more challenging to try to gauge your daily caloric output. Most of us guess, but the odds of guessing correctly are slim to none.

THE SOLUTION? FITNESS WEARABLES

Wearables employ accelerometer and altimeter technology to detect your steps throughout a day — whether you are working out, or you’re simply walking from your car to work. Some trackers can even detect power output, making for super accurate results of your activity level.

When it comes to calorie counting, wearable fitness gear has given the user the ability to track calories instantly, rather than rely on memory, providing better results and more reliable data,” says Junior Leoso, a personal trainer from San Diego. “It’s provided an entirely different aspect to training, as it’s given data to a world of people who typically only care about the end result.”

Wearables also come with other benefits to entice you to spike your movement levels. “[They] can give you reminders when you haven’t been active in a while, as well as keep track of your data, enabling you to do weekly and monthly outlooks on calories burned and overall activity level,” says Mentore.

These devices aren’t limited to a younger, more technologically-savvy generation either. According to Rock Health, the first venture fund dedicated to digital health, no demographic variables had any significant effect on digital health. Seniors and millennials are equally as likely to use wearables.

The market for this technology is astoundingly healthy. Statistica, a statistics portal for market data, says wearables are expected to reach a value of $ 19 billion in 2018, more than 10 times its value in 2013. In addition, 27% of consumers expect to purchase a wearable fitness device within the next 12 months (2016 data).

The behavior toward fitness technology has shifted. It’s no longer viewed as a passing trend, but something that’s here to stay. It’s empowered people to improve their lifestyle behaviors in unparalleled fashion — from walking more to monitoring sleep to lowering heart rates. The impactful data created by wearables appears to motivate people to take charge and produce positive changes, making them worth their cost.

We are lucky to live in an age when technology can help solve challenges. Expect wearable fitness to continue to make individuals healthier for decades to come.

The post Are You Burning as Many Calories as You Think? appeared first on Under Armour.

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The Problem with Skipping the Gym Too Many Times

Taking time off from working out can be a slippery slope. While adding a recovery day to your routine is generally a good practice, too much time between workouts could lead to potential setbacks. According to a small new study, it’s actually much better for your body at the genetic level to not fall off the fitness wagon in the first place.

It’s no secret that heading to the gym after some time off is difficult. You might notice that you’ve lost some of the gains you worked so hard for or that your regular number of reps is suddenly super challenging. According to researchers from the Karolinska Institutet in Sweden, that struggle goes to the genetic level — taking time off in favor of travel, work and holiday festivities can actually impact your genes and make it harder to get back on the horse. Published in the journal PLOS Genetics, the study looked at muscle biopsies of 23 participants while they trained only one leg for three months. They found that while the participants were working on their fitness with a strength-training routine, their genes actually started to change. In total, more than 3,000 genes were positively altered by the exercise.

HOW MUCH TIME OFF IS TOO MUCH?

The researchers then had the participants take nine months off the exercise program. After their hiatus, the researchers could find none of those changes in their genes — it was as though the exercising had never happened. The scary part is the majority of the gene-enhancing effects were lost after just a month or two of not training, according to the study’s authors. In other words, checking out of your gym routine for even just a few weeks has the potential to erase all the progress you’ve made at a cellular level. Yikes.

DOES IT HELP IF YOU’RE NORMALLY ALWAYS FIT?

You might assume that if you’d been regularly working out, it would be easier to get back on the horse than if you’d never taken up a gym routine at all. But that’s not the case, according to the study. After the time off, the researchers had the participants get back on the exercise program, this time training both legs. After performing another set of muscle biopsies, they found no difference between the leg that had been trained before and the leg that was just getting into the training routine. In other words, the previously fit leg didn’t retain any muscle memory — it was like starting from scratch.

A PRACTICAL APPLICATION: THE HOLIDAY SEASON

The results make a super-compelling point as we head into the holidays: Rather than fall off the wagon and lose all your progress, get out in front of your New Year’s resolutions so you can stay on track. There’s nothing like starting off with a little muscle-memory momentum as you hit the gym for Day One of your resolution.

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10 Tricks to Keeping Kids from Eating Too Many Halloween Treats

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For parents, Halloween is often a zero-sum game between trick or treat. Sure, the costumes are adorable and the spending time with your kids can’t be beat.

But then there’s the candy. Oh goodness, is there the candy.

Steering clear of sweets is hard enough on our own — how are we supposed to set a good example when the very nature of our kids’ favorite holiday is about bags and bags full of chocolates, candies and all forms of sugar in mass quantities?

Well, we asked, you answered. We threw the question out to our Facebook community: Is the spookiest thing about Halloween your kids’ sweet tooth? What’s your trick to keeping them from eating too many sweets?


Want to join the conversation? Follow us on Facebook.


Below are 10 of our favorites of the strategies you submitted. Good work, parents! And Happy Halloween from all of us at Under Armour Connected Fitness!

1. Meet the Switch Witch…FTW!

2. Or maybe a visit from the Halloween Fairy?

3. The genius move… if they go for it!

4. The “Binge & Purge” approach.

5. Train your kids up in the art of negotiation.

6. Play some Halloween Hide and Go Seek.

7. Save the stomachaches for yourself.

8. The “Bear-Proof Bag” method.

9. Reduce, recycle, reuse!

10. Next year, we’re coming to your house.

The post 10 Tricks to Keeping Kids from Eating Too Many Halloween Treats appeared first on Hello Healthy.

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