Muscle gain is always synonymous with protein intake. The supplement market has cashed on this and have developed a string of protein supplements and brands. One of these supplements are Whey protein supplements,which have gained a lot of importance, one for being the most pure protein supplements available.

Whey has been isolated from milk from which three forms have been generated such as

• Whey protein isolate- This is the purest form and is easiest to digest and has over 100% availability to the body but is very expensive.
• Whey protein concentrate- This has fats and lactose ie milk sugar and least expensive.
• Whey protein blends- It has both isolates and concentrates and moderately priced.

Whey protein isolates and blends are most commonly.

Benefits of whey protein

• Aids in weight loss
• Helps in gaining lean muscle
• Improves immunity
• Fuels your workout
• Improves your metabolic rate

Who should use Whey Protein?

All athletes, those who work out regularly and men and women alike can use it. Firstly, check with a dietitian who can advise you on your protein intake as you should not go over board with protein as it can have detrimental effects.

For body builders and athletes, over 2 scoops can be taken which gives about 48grams of proteins. (1 scoop gives 24g of protein) but for those who are on weight loss plans, regular fitness plans etc can have it post weight training or as meal replacement as one scoop with plain water provides 130Kcal.

Adding fruits, coconut water, black coffee, skimmed milk, nut butters can make yummy smoothies. My personal favorites are banana with chocolate flavored whey and strawberries with vanilla flavors.

Who should avoid whey protein?

• Those with kidney or liver problems.
• Lactose intolerant people

Watch out for artificial sweeteners or excessively added sugars too as this can pack on calories. But remember that whey protein is a supplement not the only source of protein. Eat other sources of protein to meet your requirements too.

Make way for whey and get its benefits for attaining a healthy body and better life style.

Are you familiar with the saying “it’s all in the mind.”? Did you ever think that this saying is also applicable in terms of weight loss? Yes! Weight loss is not just about exercising, eating less, following weight loss plans and the like. It can also be about meditation. In fact, meditation is considered to be one of the best methods that will help you to take control of your own self.

Meditation is an activity that changes you inside and out. Once you get into the practice of meditation, no one will have to twist your arm just to make you live a healthy lifestyle, Because this will become a natural choice for you! Although you won’t burn many calories while you are undergoing a typical meditation
session, meditation may be one of the most important practices you will do in your effort to lose some weight.

You see, the power of mind is one of the most powerful forces that will drive you towards your weight loss journey. In practicing any weight loss plan that is designed to help you manifest your weight
loss goal, it is important to remember to always be positive. It is true that losing weight is generally more about physical activities however all of our actions begin in our minds. Here are a few
meditation tips that you can use as you try to lose weight.

Meditation for weight loss

In meditating for weight loss, you should pick a time and place wherein you wouldn’t be interrupted. Put on some on some soft instrumental music or nature sounds CD as background music. Keep the
volume low, just enough to block some distracting noise.

As you use meditation in your weight loss diet plan, it would be best if you would imagine yourself slim and healthy as you walk along your favorite spot such as beach or park. See your slim and beautiful reflection as you pass shop windows along the way. Feel how much energetic and lighter your body feels. And most importantly, feel that skip in your step once again and always think positive! As you use meditation in your weight loss diet plan, it would be best if you would imagine yourself slim and healthy as you walk along your favorite spot such as beach or park. See your slim and beautiful reflection as you pass shop windows along the way. Feel how much
energetic and lighter your body feels. And most importantly, feel that skip in your step once again and always think positive!

Try to meditate every day if possible. In fact, According to the book “Meditating to Attain a Healthy Body Weight,” by Lawrence LeShan, Ph.D, you should meditate at least five days a week, for about 15
minutes at a time. Do it consistently for at least six weeks to gain better understanding of your body and your connection to foods and your weight.

Successful meditation is often categorized into three things and these are: good posture, learning to breathe and attitude. If you do not know how to relax and enjoy quiet time, then meditating might not be the thing for you. You also need to learn how to focus. If you spend your 30-minute meditation time daydreaming about a holiday at the beach then this won’t do much for your weight-loss efforts.

References: http://www.project-meditation.org

Alright you have joined a gym and expect to get the best out of exercising. I hear a lot of members agonising about making it to the gym on a daily basis. Some complain that they do not see any difference. So how can we  make your workout much more effective!!! Let us have a look at a few pointers.

• Eat enough- Yes, very low calorie diets do not provide enough energy  for that rigorous one hour cardio and for those muscles. Get your calorie requirements planned by a dietitian and eat on regular times,
• Hydrate well- Drinking water only at the gym is not enough. You have to drink through out the day and over a liter while working out. This prevents fatigue, dizziness and dehydration.
• Pre-exercise and Post exercise snack- Eating healthy carbs before and after is very important and definitely adding protein to these snacks can help. Healthy snacks can be milk, whey protein smoothies, yogurt, fruits etc.
• Pre-planning- Yes, like how you decide when to eat and shop, plan your workouts. If you do go to a gym where they make exercise plans, then it is easy.
• Keep your gym wear closer- Packing your gym bag helps to reach to your workout on time and cut back on missed workouts. The cozy couch always beckons when you reach home!!! So pack up those shoes and slacks before hand.
• Get a trainer- The next best thing to joining a gym. They push you towards your goals and make your workouts much more effective and prevent any injuries. Check for credentials and references before you choose one.
• Buy an Ipod- Chatting with the person on the next treadmill can slow you down. Concentrating on the workout can prevent injuries as well as ensure a consistent calorie burn. Put on the earplugs, shut out others’ grunts and groans and exercise away.
• Get a buddy- Working out with someone with the same goals help as they do not demotivate you.
• Buy good gym wear- Its all about style. Wearing good gear can be very motivating and aiming to wear good gear too can get you there.

Get off the couch and get going to the gym and make the most of it.

Nuts have been in the news for all the good reasons, for their innumerable health benefits. They are considered to be very healthy addition to our diets. Another yummy addition to the category of healthy nuts are macadamia nuts. These are delicious as well as very healthy. Let us have a look at their health benefits.

• Rich in healthy fats- These nuts are very rich in healthy monounsaturated fat which are said to be cardio protective by reducing cholesterol levels and are great for clearing your arteries. Macadamia nuts are rich in palmitoleic acid, an omega-7 fatty oil that provides the building blocks for the enzymes that control the burning of fat and curb your appetite.
• Macadamia nuts are rich in antioxidants such as vitamin E, selenium and flavonoids which are known to prevent cancers.
• Macadamia nuts are rich in minerals such as potassium and magnesium.
• Macadamia nuts provide our daily requirements of thiamine or vitamin B1, one of the vitamin which many of us are deficient in or do not get enough in their diets.
• Although it is healthier than olive oil, it also has high smoke point and hence can tolerate high temperatures unlike olive oil and hence is a healthy oil for all cooking purposes. It can be used for baking purposes too and can replace oils and butter in baking.

Be careful of overeating these tiny dynamos, as these are rich in calories. One serving of macadamia nuts are about 10-12 nuts. They can work well as midday snack or can be sprinkled over salads. Go ahead indulge in moderation and enjoy its benefits!!!

Innumerable myths revolve around weight loss. But such myths only fail the purpose, than help. One very common query from my clients is about eating late evening. “What do I eat in the evenings so that I do not gain weight?” or “Should I stop eating after 6 pm?” or “What is the right time to eat dinner?”

Skipping meals have never helped in weight loss. Skipping dinner has become very common assuming, that it is one of the best ways to lose weight. This ends up being a short lived stint for few days, and end up getting back to eating dinner and maybe eating more calories. This only hampers the metabolism.

Dinner just like breakfast and lunch is an important meal and it is required to eat enough so that we cover our daily requirements, inclusive of energy requirements. There is no substantial proof that eating a very low calorie meal such as soup and salad will suffice. It can only trigger late night hunger pangs and refrigerator raids.

How can you not gain weight by eating in the evening?

• Divide your meals through out the day. See that you do not more than 1/3rd of your daily energy requirements. Eat the same amount of calories spread throughout the day.
• Plan your dinner timings better. If you want to eat your dinner at 6pm, plan for a healthy bedtime snack, so that you do not binge.
• Late dinners, later than 10pm too is not recommended.  The ideal time to eat dinner is between 8–9 pm. This aids digestion and helps to sleep better. Sleep controls our hormones such as leptin which suppresses hunger, while ghrelin stimulates hunger and fat production. When there is sleep deprivation, ghrelin levels increase and this pushes you to uncontrolled snacking and binging. Sleeping on time as well as waking up on time can help yo keep weight in check.
• Plan your meals in advance so that you are not tempted to order home delivery. Being mentally prepared on what to cook can help you make healthy meals at home.
• Eat your dinner atleast 2 hours before bedtime
• Keep healthy snacks in stock such as fruits, nuts, diet soda etc
• Read books, listen to music, keep the television out of the bedroom so as to keep a cool environment.
• Exercise can be scheduled in the evening. I have client who prefers to eat dinner by 7pm, hits the gym after 9pm and after a post exercise snack, hits the sack at 11pm. Talk about discipline.
• Exercising daily too help you to sleep earlier and better.
• It is always best to stay away from a night cap as alcohol can add on to the calories and hamper sleep as well.

Lastly, It is important to eat 3 meals and 2-3 snacks within your calories requirements.So it is very safe to eat dinner in the evening. No more pained look at the dinner table!! Eat healthy and exercise daily!!