Ask The Fitness Expert-6 Foods Worse Than White Bread

White bread has pretty much become bad-for-you public enemy number one; who doesn't automatically order their sandwich whole wheat? The reason, of course, is that white bread is processed—it's had all its goodness stripped away, that was all the rage in the last century. But even if you're a whole-wheat convert, other processed carbs may be finding their way into your diet, many with more than an entire day's worth of recommended carbohydrates.Here are some Killer carbs worse than White Bread

1-FANCY COFFEE DRINKS

Not only can these have as many calories as a meal, (sometimes upwards of 400) their carb count can be on par with a pre-marathon pasta binge; some have 60–80g of carbs per serving. Add in sugars, saturated fats in whipped cream, and chocolate flavorings, and you've got dessert in a very large plastic cup.

2-JUICE AND SMOOTHIES

Smoothie and juice spots are everywhere, and they can seem like a healthy drink to get on the go. and people argue with me when i put this on the no no list.By no i do not mean cut them off completely but restrict it.A 16oz fruit-heavy juice can have as many as 75g of carbohydrates and 64g of sugar (ditto for smoothies). If you can't start the day without juice, stick to about 4oz, which has a reasonable 15-20g of carbs.PS-go sugar free juice because as it is the fruit is stripped offf its most important ingredient The skin which has got all the fibre which in the first place makes fruit a power house of nutrition.

3-BAKED GOODS AT COFFEE SHOPS

Muffins used to be a baseball-sized treat. Now they're more like softballs, with some containing nearly 64g of carbs and more than 30g of sugar. If your morning muffin is made with processed flour, sugar, and butter, it's really no different than a slice of cake. Stick to a two-ounce serving and choose whole grain ingredient

4-READY MADE YOGURT

It's the ultimate chick pre-workout/afternoon/late-night snack, and yogurt on its own is a great choice. Problem is, that fruit is sugar central. All yogurt contains lactose, which is a naturally occurring carbohydrate; generally in a single serving it equals about 12-15g of carbs, which is fine, but when you add the jammy fruit you can nearly double that amount. You end up with nearly 30g of carbs, half of which is the processed, quick-burning kind. Stick to the creamy (and protein-packed) Greek variety and add some cut-up fresh fruit.

5-MOVIE THEATER POPCORN

It may seem obvious, given the size, but for many of us it's a key part of the movie-going experience, and besides, even if you order a bag once a week, how bad can that be? Popcorn is already about 1,200 calories, almost all from carbohydrates (and a whopping 580 mg of sodium) for a large-sized bag. That's before you add the butter. Don't waste an entire day's worth carbs and calories while you mindlessly munch your way through The Hunger Games.

6-LOW FAT BISCUITS

If you're going to indulge in a few processed carbs, don't do it here. While the carb count isn't necessarily through the roof (about 18g per serving), these snacks are particularly cringe inducing because there is literally no other redeeming nutritional factor. They're full of chemicals, additives, and artificial colors, plus they may also contain high-fructose corn syrup. And don't be fooled by organic versions. They may be filled with less artificial junk, but processed flour and high-fat cheese can still be "organic."

So dont put the entire blame on white bread look out for these hidden culprits and until my next blog article stay fit and sassy.More bodybuilding and nutrition articles right here on www.bhumicka.com

Choose Your Body Type-Style A Beach Ready Body Right Here

We all at some point of the year have to attend beach parties or take a beach destination vacation.How wonderful would it be if we do justice to the skimpy clothes that are won on the beach.If you have a few weeks prior here are some quick tips to get a bikini ready body.Also check on your body type and style yourself to look leaner.

STRAIGHT UP

Good posture is the quickest, easiest way to look better -- and several pounds thinner -- in your favorite bikini.  Slouching takes inches off your height and makes your tummy look rounder. Practice good posture by keeping your back straight and your shoulders back. Distribute your weight evenly on both hips. Your body, and your reflection, will thank you.

PUSH PUSH
To help get your body bikini-ready, "why not multitask?"  "Push-ups are my No. 1 favorite because you can hit six muscles at once: biceps, triceps, deltoids, pecs, abs, and gluteals." Start with a bent-knee push-up, and have a trainer watch once to check your form. If you have a medical condition, get a doctor's OK before starting a new exercise program

TIME SAVER-SQUATS
For the butt and thighs,I  recommend squats. A simple way to do these is to squat against a wall or an exercise ball, into an invisible chair. Keep your feet hip-width apart, knees over your ankles, and squeeze your abs to avoid arching your back. As you become stronger, you can hold dumbbells to increase the intensity. Aim for 3 sets of 8-12 repetitions

DEADLIFTS

Deadlifts help tone the whole body, particularly the back, butt, and legs. You'll need a barbell or dumbbells to do this one. Stand with your legs slightly wider than shoulder-width. Keep the weights close to your body as you lift them off the ground. Be sure to raise your shoulders and hips together, and avoid arching your back. Technique is important, so you may want to get some pointers from a trainer. Do one set of 8-12 reps.

PILATES

Pilates because it strengthens the core of your body: your back and abs. Can't get to class? Try a classic pose similar to the one shown here in your home. Lie on the floor and gently lift your legs and arms. Beginners should keep the knees bent and the arms parallel to the floor. As you become more advanced, aim to straighten your legs. Holding this pose will tighten the muscles in your back and tummy simultaneously.

CUT CALORIES

You could do crunches 'til the cows come home, but still have a belly, "unless you rein in your calories." Skipping the fries in favor of a low-calorie fruit or veggie side dish is an easy way to start. Substantial benefits can come from cutting way back on refined carbohydrates: white bread, white pasta, white rice, and, of course, sugar. These foods "wreak havoc on your appetite."

FILL UP ON PROTEIN

Foods that are high in protein or fiber can actually help slow the digestive process. The result is that your stomach feels full longer and sends a message to your brain that you don't need to eat more. You get more satisfaction with fewer calories.

CHOOSE YOUR SALAD CAREFULLY

Salads can fill you up and help you resist more fattening meals. But remember that not all salads are low in calories. Dressings, oils, croutons, bacon bits, and cheese add a lot of additional calories and fat. For a low-fat, nutritious salad, stick with vibrant vegetables, such as spinach and peppers.

REDUCE BLOATING

Besides curbing your appetite, fiber can prevent that archenemy of the bikini-clad: constipation and bloating. By keeping you regular, a high-fiber diet may help your tummy look flatter. Just be careful about adding too much too quickly and drink plenty of water. Some high-fiber foods, such as beans, can make bloating worse at first. Other sources of fiber include veggies, fruits, and whole grains.

REDUCE BLOATING SKIP THE EXCESS SALT

"Salt makes you bloat like a blowfish, And the puffiness can last for days -- not a good thing when you're planning to debut your new bikini. Cut back on salt by eating fresh foods instead of canned. Ask for the sauce on the side when you eat out. Another way to reduce bloating is to eat smaller meals throughout the day.

REDUCE BLOATING-SKIP BEER

Alcohol can undermine your goal of a bikini-ready body in several ways:

• A 12-ounce beer packs about 150 calories.
• Beer and sparkling wines cause bloating.
• Alcohol slows your ability to burn fat.

Studies show that people tend to chow down even more food when drinking alcohol.

 PEAR TYPE?

If you're fuller in the hips and thighs, you might be tempted to mask your bottom with boy shorts. But this style can cut your thighs off at the wrong place. Opt for high-cut bottoms instead -- they'll make your legs look longer and leaner. For the top, choose a v-neck to draw attention toward your upper body

APPLE TYPE

If your tummy is your trouble-zone, more so than your hips, you're not alone. Thankfully, there are plenty of stylish one-piece suits that offer some camouflage. Side-detailing, wrap styles, and ruching all tend to make the middle look slimmer. Some suits even come with built-in tummy control. To draw attention away from your waist, choose a deep v-neck

HOURGLASS

If you have an hourglass figure, you can pull off a lot of different styles. Wearing a suit in all one color will make you look sleek, but you can also liven up your look with a bold, daring print. Halter maillots are a great style, and don't be afraid of a deep plunge. String bikinis can work in your favor, too -- the ties will adjust to fit curvier hips

FULL BUST?

If you have a full bust, you need a top that flatters and provides adequate support. Halter tops tie in the back and can give you just the right amount of lift. Tops with underwire or hidden bras also work well. If you're a size D or larger, stay away from high necklines and triangle tops, which won't give you enough support

ATHLETIC TYPE

Athletic builds look best in string bikinis; too much coverage can make you look boxy. Have fun with ruffles and pleating, which will add just the right amount of volume. Bold patterns will give you a more flirty look, and don't shy away from a little padding to help round you out up top

FULLER SIDE

Look for pretty details at the neck that draw the eye up: fun fabric or mesh inserts, a sexy V-neck, or color blocking. Try a smooth, fitted skirt for extra coverage, but keep it short. Too much fabric can balloon into a muumuu. In a two-piece, a waistband with extra folds or ruffles can be adjusted higher for a look that trims the tummy. Cool colors slim, while shiny fabrics show every bulge.

STOCK ON SPF

You might like the look of tanned skin, but the sun takes a heavy toll on your health and your appearance. Sunlight consists of UVA rays, which can lead to premature aging and skin cancer, and UVB rays, which are the main cause of sunburn as well as premature aging and skin cancer. A broad-spectrum sunscreen will protect you against both types. Use at least an SPF 30 and make sure to coat the skin generously, and don't forget to use a protective lip balm.

QUALITY SUNGLASSES

UVA and UVB rays are also damaging to the eyes. Too much exposure raises the risk of cataracts over time. The bright light also makes you squint, which can contribute to fine lines around the eyes. Look for sunglasses that specifically offer protection against UVA and UVB rays. Remember that many lenses, even dark tinted ones, don't provide any UV protection

SOFT SKIN

If you want to show off smooth skin this summer, try exfoliating and moisturizing. Exfoliation is the removal of dead skin cells that make skin appear sallow and rough. Hydroxy acids, which can be found in many over-the-counter skin products, promote the exfoliation process. You'll also want to use a moisturizer every day. Moisturizers help the skin retain water, making it look plumper

TAN SAFE

Sunless tanning products are surging in popularity as people learn about the dangers of UV rays. Today's products don't require rubbing bronze color onto your body. Sunless tanners use an ingredient called DHA that interacts with the top layer of skin. This causes a color change that won't stain your clothes. The "tan" slowly fades as dead skin cells wear off.

PEDICURE

A great pedicure can help motivate you to get in shape for swimsuit season. If you go to a salon, schedule your appointment first thing in the morning when foot baths are typically cleanest. Bring your own utensils since bacteria and fungus can easily transfer between people. And don't shave your legs beforehand -- bacteria can enter through small cuts

STRIVE FOR PROGRESS 

Aiming for perfection often leads to paralysis. Instead of comparing yourself to the images in magazines, compare yourself to where you were a month ago. Celebrate the healthy changes you are making in your life and avoid unrealistic expectations. If you look around at the beach, you'll find most bodies are less than perfect.

Ask The Expert-PORTION VS SERVING SIZE-The biggest Trick to Lose Weight

Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing.

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A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins).Portion control is about knowing the correct measures or serving sizes as per calorie counts and fat content for different  foods and beverages. A must for losing weight in a healthy way, portion control is something which stands right in the middle of excess calorie intake and not eating enough. Portions of food can be measured keeping in mind a point of reference. For instance, the right portion serving for one pasta meal is what you can hold in your fist (uncooked of course!)
In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too.
Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.

Examples	One serving equals	That's about the size of
Bread	1 ounce (1 small slice, 1/2 bagel, 1/2 bun)	Index card
Cooked Grains	1/2 cup cooked oats, rice, pasta	Billiard ball
Dry cereal	1/2 cup flakes, puffed rice, shredded wheat	Billiard ball

Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

Examples	One serving equals	That's about the size of
Raw fruit	1/2 cup raw, canned, frozen fruit	Billiard ball
Dried fruit	1/4 cup raisins, prunes, apricots	An egg
Juice	6 oz 100% fruit or vegetable juice	Hockey puck
Raw vegetables	1 cup leafy greens, baby carrots	Baseball
Cooked vegetables	1/2 cup cooked broccoli, potatoes	Billiard ball

Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

Examples	One serving equals	That's about the size of
Meat & Tofu	2-3 oz cooked beef, poultry, fish, tofu	Deck of cards
Beans	1/2 cup cooked beans, split peas, legumes	Billiard ball
Nuts & Seeds	2 Tbsp nuts, seeds, or nut butters	Ping pong ball

Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Examples	One serving equals	That's about the size of
Cheese	1 ounce or 1 thin slice of cheese	A pair of dice
Milk	1 cup milk, yogurt, soy milk	Baseball

Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

Examples	One serving equals	That's about the size of
Fat & Oil	1 tsp butter, margarine, oil	One die

Sounds pretty meagre when you compare it to how much you eat routinely, doesn't it? Well portion sizes are meant to serve as handy measures of how much of what you're putting into your body. Therefore, drawing from the above list, if you eat half a cup of cooked pasta, with one chicken breast, half cup mashed potatoes and half cup cooked vegetables, then you are eating a healthy meal made up of smart portions.2. Don’t fill your plate completely: Try and eat in small portion sizes. If you still feel hungry, go for seconds, or need be third helpings. But overfilling your plate and then eating everything which is kept in front of you is not a good idea when you are planning to lose weight.
Go for smaller dishes: The smaller your dishes, the faster you can fight that weighing scale. Use small cuttlery as this will help you take smaller bites and chew your food properly and relish your meal to the core.
 When eating... just eat! It is not a healthy habit to multitask – watch TV, help your kid with homework, reply to pending mails while you eat. Sit and relax for at least one meal in the day with your family. 
Why drinking water is important: Often we confuse thirst with hunger and thus end up eating more food when we probably just needed some water, so with proper water intake, we can manage hunger better. An extra tip - drink a glass or two of water before you start your meals. This will make you feel fuller and help you eat lesser at the table, thus contributing to fat loss indirectly.

 USDA recommended serving sizes) smart serving sizes for some foods are as follows: 

• 1 slice of whole-grain bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of mashed potatoes
• 3-4 to four small crackers
• 1 small pancake or waffle
• 1 medium-sized cookies
• 1/2 cup cooked vegetables
• 1 cup (four leaves) lettuce
• 1 small baked potato
• 3/4 cup vegetable juice
• 1 medium apple
• 1/2 grapefruit or mango
• 1/2 cup berries
• 1 cup yogurt or milk
• 1 1/2 ounces of cheddar cheese
• 1 chicken breast
• 1 medium pork chop
• 1/4 pound hamburger patty