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Food Lite Blogs

Slow Down, Eat Less: The Science Behind Mindful Eating

With superior taste, cost savings, and environment-friendliness, seasonal produce shines brightly. By incorporating fresh flavors, your plate becomes a reflection of the changing seasons, promoting wellness within…reports Asian Lite News

Are you tired of the never-ending cycle of overeating and dieting? Food is frequently reduced to ingredient lists, calorie counts, or transient visuals on social media platforms today. Images of supposedly perfect bodies, diets that promise quick results, and the unrelenting pursuit of physical ideals surround us. However, if you’re prepared to adopt a different strategy that draws on the knowledge of our forebears, mindful eating is a route worth taking. This age-old method offers a unique path of transformation.

Mindful eating strengthens the relationship with food, realizing how it affects physical and mental health; it is a transformative journey that simply comes with practice. Fitelo solves one of the biggest problems associated with obesity, which is obesity bounce-back. With roots in physiology, psychology, and technology, Fitelo focuses on habit formation and lifestyle correction with an integration of Artificial Intelligence (AI) and Human Intelligence (HI). We encourage mindful eating and analyze each customer’s unique nutrition and fitness requirements while providing them with customized diet charts for weight loss.

Sahil Bansal, co-founder, and CEO of Fitelo shares with IANSlife ten behavioral hacks for mindful eating. 

Eat slowly and control your food portion: When we eat quickly, we end up eating more than required and don’t have control over food intake. On the other hand, chewing slowly allows the body to break down the food, there by preventing digestive problems. This technique will help you to reduce your calorie intake by up to 10%.

Small plates big impact: Your brain takes 15-20 minutes to understand if your stomach is full. A bigger plate has more space to adjust a few extra dishes and you will end up eating more. Replacing it with a small plate can prevent you from overloading your plate and help you maintain a healthy weight.

Stay away from sugar – without realizing you are having an excess of it: A sugary pitfall is hidden in every meal, from morning breakfast to midday lassi. We must be cautious about ‘what we eat/drink’ because some foods might be high in sugar and low in nutrients, making the weight loss journey difficult. While a glass of Lassi might be considered healthy and tempt you to take a few sips, a single serving can contain up to 30 gm of added sugar, which is more than the recommended daily intake.

Packaged fruit juices are not as healthy as they may appear: Fruit juices might appear healthy but are a hidden source of sugar and artificial sweeteners. A single cup of ready-made/ packaged fruit juice can contain up to 20 gm of sugar, nearly reaching the daily intake limit. Some individuals might also consider cereals as a convenient breakfast, but they can also be a sugary trap. One bowl of breakfast cereal can contain as much as 12 gm of sugar. 

Excess Sodium can also make you fat and cause multiple health issues: Packaged snacks offer convenience but at a nutritional cost. A small INR 20 packet of chips can contain up to 300-400 mg of sodium. An individual is recommended to limit the intake of sodium up to 1500 mg per day, as per guidelines issued by the American College of Cardiology and physicians worldwide.

Many packaged or restaurant soups contain up to 800 mg of sodium per serving.  Talking about instant noodles which might be your go-to instant meal, just one pack could cover up to 70% of an individual’s daily sodium needs. Sodium traps threaten your health; therefore, go for unprocessed meals that promote wholesome living.

Consume more seasonal grains: With superior taste, cost savings, and environment-friendliness, seasonal produce shines brightly. By incorporating fresh flavors, your plate becomes a reflection of the changing seasons, promoting wellness within.

Don’t cook food on high flame: Treat your food with care. To retain healthy nutrients, avoid high flames. Selecting mellow cooking methods will help in retaining the nutrients in food and improve overall wellbeing.

Plate over Bag: The best way to conquer the snack attack: Eating from a plate is always better than eating from a packet/bag when enjoying chips, popcorn, or nachos. When eating from a bag, we tend to overeat as we do not have a visual cue of food intake. Whereas, plate usage allows us to monitor consumption and indicate when to slow down.

Avoid fad diets for long-term, permanent weight loss results: When on a weight-loss journey, long-term permanent results should always be your ultimate goal. Fad diets have their own set of restrictions and can lead to nutrient deficiencies. These diets not only hamper the physical but also the mental health of an individual. Focus on changing your dietary patterns and make habit transformations to achieve long-term results in your weight loss journey.

Practice label reading: Reading food labels holds the key to making informed food selections. Understand the amount of sugar, fat, and other components in food and it can hold immense power in shaping your journey towards mindful eating. Even if labeled “sugar-free,” substantial amounts of fat and other harmful ingredients may be present. It is essential to curb your cravings and choose natural foods over processed ones.

ALSO READ-Unique Recipes for Janmashtami Celebration

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Lifestyle Lite Blogs

Eco-friendly and sustainable lifestyle habits

Energy Star is a government-backed program that certifies energy-efficient appliances. Preferably use appliances with the Energy Star label. Choose an appliance that specifically fits your needs…reports Asian Lite News

Living an eco-friendly lifestyle is essential for preserving the environment, promoting sustainability, reducing our carbon footprint, and thus protecting our planet for future generations. It involves making conscious choices to minimise our impact on the environment, reduction of waste and pollution, and conservation of natural resources.

Following are some eco-friendly and sustainable lifestyle habits that one can adopt to make a positive impact.

Reduce, reuse, and recycle

The first step towards an eco-friendly sustainable lifestyle is to reduce, reuse, and recycle. Reduce refers to reducing the amount of waste we produce by consuming fewer resources, such as energy, water, and raw materials. This can be achieved through small lifestyle changes, such as turning off lights when they’re not in use, reducing water usage, or using public transportation, by choosing products with minimal packaging and avoiding single-use products, especially plastics. Reuse refers to using reusable items, such as cloth shopping bags, water bottles, coffee or tea cups, etc. Recycling is also essential as it reduces the amount of waste that ends up in landfills and reduces the demand for new materials. In 2022, India’s recycling rate was only 22.1 per cent.

Water Conservation

Reducing water consumption is essential to conserve water resources and reduce water pollution. One can reduce water consumption by fixing leaks, taking shorter showers, using low-flow showerheads and faucets, and avoiding water wastage. For instance, when brushing your teeth or shaving, turn off the tap to conserve water, and avoid leaving the tap running when washing dishes.
Rainwater harvesting should be practiced both at homes and workplaces.

Renewable Energy

The use of renewable energy, such as solar or wind power, is an effective way to reduce one’s carbon footprint and dependence on fossil fuels. Besides one can save on otherwise huge electricity bills. If one does not have the option of installing solar panels, consider purchasing renewable energy from a renewable energy provider.

Energy Conservation


Energy Star is a government-backed program that certifies energy-efficient appliances. Preferably use appliances with the Energy Star label. Choose an appliance that specifically fits your needs. A larger appliance may use more energy than required. Make sure you use your appliances efficiently. For example, only run your dishwasher or washing machine when you have a full load. Use the appropriate settings, such as energy-saving or eco-mode, on your appliances when possible. Use LED or smart lighting products, which are more energy-efficient.

Use of public transportation, walking or cycling


Public transportation such as metro, buses, trains, and trams etc, can be an efficient way to get around. Check your local public transportation schedules and routes to see if it’s a feasible option for you. If you live close to your workplace or other destinations, consider walking or cycling instead of driving. This can not only save you money but also provide health benefits. Carpooling should be encouraged as it reduces the number of cars on the road, reducing traffic congestion and gas emissions. Transportation accounts for 29 per cent of greenhouse gas emissions in India.

Buy local and organic food

Farmer’s markets are a great way to buy fresh, locally-grown produce. Join a Community Supported Agriculture (CSA) program which is a great way to support local farmers.

Buying organic food is an effective way to reduce your exposure to pesticides and other harmful chemicals. Organic farming practices are also more sustainable, as they reduce the use of fertilisers and pesticides, conserve water resources, and promote biodiversity.

Reduce meat consumption

Start by reducing your meat consumption gradually. For example, try going meatless for one day a week, and gradually increase from there. Experiment with plant-based proteins such as tofu, lentils, beans, and chickpeas. In India, the average person consumes 150 pounds of meat per year. Reducing meat consumption can reduce greenhouse gas emissions and improve overall health.

Grow your own food

Growing your own food is an effective way to reduce your carbon footprint and promote sustainable living. Home-grown food is free from pesticides and other harmful chemicals and requires less energy to transport than store-bought food. You can grow your own food in a backyard garden, terrace, on a balcony, or in a community garden. The concept of hydroponic farming can be effectively used for this purpose.

Use environmentally-friendly cleaning products

Look for cleaning products that have been certified by reputable organisations, such as the Environmental Protection Agency (EPA) or the Green Seal. Choose cleaning products that are non-toxic and free of chemicals like bleach, ammonia, and phosphates. Eco-friendly cleaning products are made from natural ingredients and are non toxic. You can make your own eco-friendly cleaning products using natural ingredients such as vinegar, baking soda, and lemon juice.

Plant trees and support reforestation efforts

Look for local tree-planting events in your area and participate. Consider donating to reforestation projects that plant trees in areas that have been affected by deforestation or other land-use changes. These projects are often run by environmental organisations and can have a significant impact on restoring ecosystems.

Deforestation accounts for 10 per cent of global greenhouse gas emissions.

Use Reusable Menstrual Products


Conventional menstrual products, such as pads and tampons, contribute to landfill waste and are made from synthetic materials that can be harmful to the environment. Reusable menstrual products, such as menstrual cups and cloth pads, are a more eco-friendly alternative.

Educate others

Lead by example by adopting sustainable habits and practices in your own life and inspiring others. Use social media, blog posts, or other forms of communication to share relevant information.

By taking these steps and making eco-friendly choices, we can reduce our impact on the environment leading to a sustainable future.

ALSO READ-Naturopathy to improve metabolism in women

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Lifestyle Lite Blogs

Are you aware of these dangerous habits?

Sticking to your chair for the whole day when you go to the office is as dangerous as smoking…writes Siddhi Jain.

In our modern life, we have certainly habits that we think are alright to follow but in reality, could be slowly eroding away at our health and immune systems.

Neha Mittal, the co-founder of healthcare device company OneAbove, shares 5 habits as dangerous as smoking:

Compromising sleep: Have you noticed how cranky and irritated you become the next day if you do not sleep properly? It is one of the side effects of ignoring quality sleep. As per health professionals, we must take at least 6 hours of sleep each day to make sure our body is rejuvenating at its natural speed. Any compromise in the sleep hours affects your immune system, respiratory and digestive system negatively.

Eating high animal-protein meals:
Excessive consumption of meals rich in animal proteins such as cheese and meat can promote cancer growth due to a hormone named IGF1. The risk factor for this is equivalent to smoking. To avoid overconsumption of such proteins, do include plant proteins, like beans, in your meals.

Long hours sitting:
Sticking to your chair for the whole day when you go to the office is as dangerous as smoking. Studies have linked sitting for long hours, whether it is for work or driving, to various cancers like lung, breast, and colon. Be sure to move around a little every one or two hours and then continue your work.

Being lonely: While in normal life, we may not view being lonely as an important issue, it certainly is. Being lonely makes one more prone to heart diseases. Not just that, it invites additional diseases such as anxiety, emotional disturbances, and even harmful addictions. Try to make some good friends who listen to you even when you are low.

Tanning in a controlled environment: Many people have started tanning in a controlled environment rather than taking in sunlight. Sunlight can indeed cause skin cancer, but tanning indoors is harmful too. Stop going to the local tanning salon and start taking adequate sunlight.

ALSO READ-Covid Changed Health Habits

READ MORE-‘Fitness Habits: Breaking The Barriers To Fitness’