Getting Started With Cycling

Imagine how you used to cycle as a child enjoying the feeling of freedom, the wind in your hair and the world at your feet. In your childhood, pedaling was merely fun but as you grow older cycling is a terrific way to burn calories and keep your hearts and lungs in shape, besides being an inexpensive and convenient way to exercise.

However, if it is the first time you are cycling, then here are some points to remember:

Cost

The cost of cycling lies in the kind of cycle you use. You can get a simple bike for as much as Rs 1,000 while a hi-fi bike with gears will set you back by a cool Rs 2,000. Other accessories like a helmet etc can also add to the cost of your cycling experience. However, if you are not sure about the kind of bike you want you can first try few by hiring and then choose the best one.

Suspension

If you are planning to ride on plain city roads you don't need extraordinary suspensions. A front suspension will do. However, if you are going for a spin on the mountains and the hills, then go in for a dual suspension bike. It will give you a smoother ride though can be heavy.

Helmet

This is for your own safety. A helmet will protect your head, the most important thing you have.

Headphones

Avoid headphones while cycling, as this will make you more vulnerable to accidents. However, there is no harm in using them on your stationary bikes at home or in the gym.

Be alert on the road

Always ride at a moderate speed and remain in a straight line. Always signal before turning or stopping and avoid sudden moves on the road. Watch out for potholes and bumps as they can easily damage your bike and you. If you are riding along a queue of parked cars keep an eye on the door of the cars, which may open anytime. Never cut sharply into the main stream of the traffic if a door opens; just go slowly so that you may be able to stop any time.

Riding on wet roads

You may love to cycle in the rain but be careful of wet roads as they become slippery and secondly your brakes may not work very effectively. Therefore, it is preferable to go slow on wet roads especially while negotiating a curve because there are more chances of skidding on a wet road. Moreover, apply brakes in advance and often so that the brakes are effective as the rim may dry up.

So what are you waiting for? Get your bike out, enjoy the wind and get in shape. What better way could there be of getting fit!

Dealing with a Weight Loss Plateau

Have you reached a weight loss plateau? Your weight loss program has been going according to plan when suddenly you find your weight has reached a plateau. You wonder what could be the reason or what went wrong. However, a plateau is what most weight watchers are confronted with at some point in their weight loss campaign. However, this pause is only momentary and need not be permanent.

Look for the cause

If you hit a plateau then the first thing to do is determine the cause of this situation. There can be several reasons for this plateau: you may be eating more calories than what you should to lose weight. Research proves that most people under report the number of calories they eat. It's not that they are lying but they just don't know how to make an accurate assessment of what they are eating. It could be that you are eating just enough calories to maintain your present weight and not less than that, which is actually desired to lose weight. Suppose you need 1,800 calories per day to lose a certain amount of weight. However if you hit a plateau, 1,800 calories may be the exact amount you need to stay at your current weight. On the other hand, you could have slowly changed into a less active mode by doing less physical exercise and thinking that you are doing more.

What you can do

A situation like this presents two broad options. Either you cut the calorie intake by eating less or burn more by exercising more. In both the cases you can go past the plateau. Let's consider both possibilities. Cutting the intake of calories is not a better idea because it may result in cutting those essential nutrients that your body essentially needs. This may be harmful for your body as a whole. Even otherwise it may be difficult to continue with such an option as you may find yourself binging off and on.

The same will be the case with exercise too. If you are planning to burn too many calories, then you are certainly heading for a complete halt in your weight loss march. Firstly it will be difficult for you to devote enough time to the increased schedule and secondly you may get injuries because of overuse. Thus keeping all these factors in view it is suggested that a weight loss plateau can be best dealt with a combination of both options done in moderation. Try this: multiply your goal weight by 10 calories per pound, and add more calories according to how active you are. Don't attempt to burn too much. Stick to moderate 30 minutes activity for most of the weekdays if not all. However, as you get comfortable with this increase the intensity and duration of your exercise sessions, though gradually. Again, don't make your workout boring if you want to continue with it for long. Include exercises that you enjoy as this would help to break the monotony.

So if you have hit a plateau then don't be in a rush to press the panic button. Just rethink your schedule, introduce some changes and you will soon find yourself back on track.

Despelling Food Myths

Do you think that sugar is the main cause of diabetes or that it is the only culprit responsible for your fat? The more cake you tuck into or the more chocolate that you bite into, the more prone you are to increase your blood sugar. If you think so, then you are one of those who are reeling under some myths about sugar. This is the perfect place to clear all your myths and be updated about those sweet sugar facts.

Myth: Sugar is linked to hyperactivity

Fact: There is no scientific evidence to support this. You may see signs of hyperactive behaviour in kids after an intake of sweet snacks but don't blame the food for it. Pay attention to the overall environment of the child. There might be some special occasion or a party or a treat that has triggered off this hyperactive behaviour. So the next your child becomes hyper after consuming a sweet, analyse the environment and the occasion and discover for yourself what is the trigger.

Myth: Sugar causes diabetes

Fact: Diabetes is a disorder in the way the body handles sugar. Studies have pointed evidence to the fact that sugar does not cause diabetes. In diabetes, the body is unable to utilize sugar and the causes for this are yet to be fully known. Though in the past people were strictly warned against sugar but today, the view has changed. Sugars and starches have similar effects on blood sugar. According to the American Diabetic Association, a moderate amount of sugar can be part of a well-balanced diabetic diet.

Myth: Sugar causes weight gain

Fact: How do you put on excess weight? This happens when your calorie intake exceeds your expenditure. Excess calorie from any source can make you fat, so why blame sugar alone. Sugar is not an appetizer that will stimulate your appetite. All high sugar foods are high fat. So it is the fat that gives you more calories and adds on to your weight. Research has shown that sugars do not interfere with the bodily controls for energy balance. Hence sugar alone does not result in weight gain.

Myth: Natural sugars such as honey are better than refined white sugar

Fact: There are no nutritional differences among sugars. The body does not distinguish between white table sugar or honey or fruit sugar or milk sugar. They all provide you with approximately the same amount of calories. In the body all sugars break into simple sugars, which then travel through the blood stream and reach the body cells where they provide the energy.

Myth: Sugars are the main cause of dental cavities

Fact: Tooth decay is associated with a number of factors such as heredity, fluoride content etc. Sugars and other starchy foods are only part of the problem. What you eat is not discriminated by the bacteria present in the teeth. They feed on the foods that cling to the teeth and produce acid. The acids then breakdown the teeth enamel to form a cavity. Hence any food that sticks to the teeth increases the chances of tooth decay.

These are just some of the myths regarding sugar. Learn to separate the facts from fiction and you will go a long way in updating your nutritional knowledge that will keep you strong and healthy.

Busting Some Food Myths

Food is the basis of our existence but all our food habits are prefixed. We follow what we have learnt since childhood, irrespective of whether it is right or wrong. These give rise to a number of food myths. Myths are what you believe are right but in reality they have no truth in them and are insignificant Hence it is better to understand these myths and separate the fact from the myth:

• Junk food does not have any nutritive value. The fact is that no food is nutrient free. All foods have some nutrients in them. The foods categorized as junk foods have an imbalance of nutrients, which means that they may be a concentrated source of one nutrient and very low in other. So you can have some amount of junk food and still have a healthy balanced diet. Potato chips apart from fat contain vitamin C, vitamin B-6 and copper. Eat potato chips with low fat cheeseburger, salad and glass of juice or a whole fruit and you have a fairly balanced diet.
• As an athlete you need thrice the amount of protein compared to a non-athlete. It is true that the protein requirement of an athlete is higher than that of non-athletes but no research suggests that the requirement is thrice compared to a non-athlete. The requirement for a normal adult is about 1 gram per kilogram body weight and for an athlete; it is raised to about 1.6 grams per kilogram body weight. For this amount, no excessive supplements are necessary. This amount can be easily obtained from the additional protein in the diet. For example, two glasses of skimmed milk provide about 70 grams of protein.
• Excess sugar results in hyperactivity. Most people living in rural areas take in excessive amounts of sugar in their diet. Are they all hyperactive? Although research on this subject is yet to establish a direct cause and effect relation, but it has been reported that it is the occasion and not the diet that makes the people hyperactive.
• A zero fat diet is healthier than low fat diet. Fat if taken in excess is bad for health but if curtailed from the diet, is worse. You need some amount of fat in your diet to maintain your health. The current recommendations suggest a fat intake of 30 per cent of total calorie intake, of which less than 10 per cent should be from saturated fat sources. Fat is needed to generate essential fatty acids for the body. So a zero fat diet can pose health risks for you.
• It is best to eat fruits at the end of the meal. After a meal, the food is still in the process of being broken down and when you take in fruit, the fruit has to wait for its turn to get digested. In the meantime, the fruit gets fermented and you are prone to acidity and feel bloated. So it is best to have fruits alone, away from the mealtime.
• Only eating meat can meet your protein requirements. There are plenty of sources of protein, other than meats that can help you to meet your protein requirement. Cereals, pulses, milk and milk products are all good sources of proteins. Supplement cereals with pulses and you get a good quality protein source. In fact, excess meat results in excess intake of saturated fat and can hence cause health problems.