How To Calculate Daily Calorie Intake?

How To Calculate Daily Calorie Intake?

Me and Shrilekha have been working out and following our food regime since last 10 years. We both were obese throughout our childhood and when we grew up and started being on various diets, we lost a lot of weight but were under nourished. It is through that undernourishment that we had to suffer through issues like Irritable Bowel Syndrome and Thyroid Malfunction. We learnt a big lesson, that weight loss does not mean undernourishment. It means better nutrition. So here we are sharing some important snippets of these important lessons. Understanding some aspects would help you keep things in perspective regarding weight loss or even maintenance.

What Are Calories?

Calories are a unit of energy. They are nothing but the energy which people get from the food and energy they consume throughout the day, which is used as a fuel for physical activity. The nutrition world always talks about calories consumed by a person.

Weight loss, Maintenance or Weight gain

Whether you got to maintain your weight, whether you want to lose, or you want to gain, it all depends upon your calorie consumption. But is it possible to check calories of each food item that we eat? And is it not too much? The answer is yes, we can check calories of everything that we eat, and we can log it too. Nothing is too much if you want to achieve optimum health. As you keep logging in your food intake in food diary (online or hard copy) you will come to know how much you need everyday and whether you are overeating or under eating on a day.

How to Calculate Calories Required?

Before monitoring calories, we need to identify how many calories we need per day. The calorie calculator is based on many equations like the following:

For men:        BMR = 13.397W + 4.799H – 5.677A + 88.362

For women:    BMR = 9.247W + 3.098H – 4.330A + 447.593

BMR means Basal Metabolic Rate: If you add values to the above equation you can arrive at a value which is the number of calories your body would need even when you are at rest. (You can also identify your BMR using body composition monitor in any of the gyms)

For example, if my BMR is 2039 calories a day the my maintenance calories at 2000 calories per day. I can lose weight at a slow pace at 1700 calories per day, at 1300 calories per day I can lose weight at a pace of 0.5 kg per week approximately.

It is said that to lose weight effectively, one should have a calorie deficit of 500 calories.

How to Monitor Calorie Intake?

This is the easiest part and very rewarding. My favorite apps for monitoring my food intake is my fitness pal. It is easy to operate and tracks your daily weight if you are monitoring on daily basis. It has all Indian food listed so that you can quickly add it to your diary.

I haven’t used any other app. But you can also check out other apps available. Apart from that just to check out your calorie consumption on fitness bands like fitbit, Apple watch, MI bands and so on.

Keeping 500 calories deficit is the mantra for weight loss. You can also keep it under maintenance by watching what you are eating.

If you have questions kindly comment below.

 

 

 

Food Resolution 2019 – The 5 AM Mommy

Food Resolution 2019 – The 5 AM Mommy

Hello everyone, here! Happy New Year 2019 to all of you. A fresh year starts and one can see 365 opportunities on 31st of December every year. A New year often ushers in a lot of positivity and  endless possibilities.Bidding goodbye to the last year and welcoming the new year has always been a moment of nostalgia. The year or years which are never going to come back. I get retrospective when the countdown to the new year starts. I suddenly realise the time which is passing by and which can’t be brought back. Time for me is more than a resource. It is a fourth dimension to my living existence. I have always been a time-conscious child and now a careful mother. Whiling away time or doing nothing given a lot of time  hurts me like nothing else. I respect people who spend their time meticulously.

About Planning And Time Management

The 5 AM Mommies believe in the miracle called planning and time management. It is an art as much as it is a science. Thus, new year is of immense importance to us. I am of the firm belief that not only a new year can change your life, but any fresh moment can transform your life and you will be like never before, only if you allow yourself the same.

I am a huge fan of resolutions. Getting new journals, life size planners at the beginning of any new year and planning the day, week and months has been a favourite affair of The 5 AM Mommies and now slowly the children also seen to imbibe it.

You can read our love for this all the time through our blogs. We second the thought that ,”If you fail to plan, you plan to fail”. Planning doesn’t assure success, but if we don’t plan we are left in a bewilderment which only few can relate to.

The 5 AM Mommies are health conscious. We are fitness freaks. We are marathon mommies and wish to handover/pass on  the torch of healthy eating to the coming generations.

This year I have made a few small improvisations when it comes to my food habits. Even if they are small changes they require 200 percent willpower to bring into practice.Please note that I am a vegetarian.

Here we go:-

Mindful eating:–  

Yes, we eat as per plan. But, the most important habit I want to cultivate this year is to sit calm while eating, recite a prayer and then eat every bite consciously. I have a habit of planning my food quantity as well,pre-hand. But sometimes when I need more energy, by eating consciously, I am going to listen to the need of my body and give it the fuel and the amount of fuel which is required at that point of time. It sounds simple but is a big task in itself.

Intermittent fasting:-

This is a growing and upcoming fad diet as you may call. I have followed  it in the month of December and found it very much useful to keep my mind away from food(which is the only comfort for me). So, when my body doesn’t need food, I am not going to load the calories just because I planned or because I am on a high or my mood is real low. Basically, I am not going to be an emotional eater.

Amp up my Hb, Calcium and Vit D levels:-  

As a mother, we often tend to ignore ourselves, grab whatever is available to eat. We mostly operate on low battery levels, thanks to running errands at our home. I have a resolution to have a tab on my daily intake of iron rich sources,( dates, spinach, pomegranate, apples, and beetroot) and also have a rich serving of calcium( ragi, tomatoes and many others).I take an oath to bring in the goodness of nuts and fruits to my plate. Dairy shall be given its due importance and it will find a way to my diet through a bowl of yogurt, curd or paneer.As I hate drinking milk. I am also going to bask in the Sun every 10 minutes  of the day.

Swap Green tea with the regular sugar tea or the masala chai:

Basking in the early morning rays of the Sun while sipping on fresh green tea, charges you for the day like anything. I am slowly getting into this habit and mind it, I have started to cultivate some harder ones from the last year.The purpose is to skip the empty calories the very thing in the morning.

Eating sweets and desserts guilt-free:-  

I have been brought up in a household where sweets (homemade) formed a meal at least twice a week. Celebrations meant sweets from Mom’s Kitchen. If I scored well in any exam, I could see the lovely bowl of Rasgoollas in the fridge the very next day. Growing up, every sweet bite felt criminal. But, indeed, sweets played a big role in making us feel loved, and also served a much needed pat. I have decided to incorporate 2 servings of sweet to my diet plan. And if someone offers me sweet, I will accept wholeheartedly without giving my diet excuses.

Good thoughts, Good relationships and good Times:-

Good food also means good time.Good time with family and friends. Good food also means good thoughts. I am going to nurture quality thoughts while preparing food for the family. Strong relationships bond over great food. Thus, I resolve to put more than 100 % while cooking thus, welcoming new times. Please note that we also run a food catering businessFood is medicine. I am going to stick to these resolutions at least for an year. I wish it becomes a habit by this 21st January, itself. I dare to make a wish! Do you?

This post is written for Ultimate Blogging Challenge 2019

#blogboost

 

Diwali Sweets – To eat or not to eat?

Most of us have grown up eating many homemade delicacies made by our mothers, aunts and other ladies, in our case dad and husband too. Indian food and festivals are inseparable. My mom used to have specific delicacies on festivals. She never made anything mismatch to that season of the festival. Say for example, for Nagpanchami ( It is a festival where we pray to the Snake God) she used to make naivedhya of Sakhar Bhat ( Sugar Saffron Rice). On the last day of Ganapati, that is on Ananta Chaturdashi, she used to make Banana Pachadi ( Kelachi Koshimbir) which she used to call as “ Anantachi Koshimbir,” these things were seldom repeated as may be those festive days would be perfect weather-wise to have this all. After her, I have never seen anybody so thoughtful with regards to food. Come rainy season and we used to refrain from Brinjal, Onion completely, and Garlic, the simple reason would be that rains make the digestion sluggish, if we eat something like onion, we would need a good digestive power, as the winter approach, the digestion gets back to normal and after Diwali, we can actually start eating Brinjal, Onions, and Garlic. There is a specific day called “ Tulasi Vivah” when one can start eating everything. Diwali sweets were made well in advance and were allowed to be eaten only on the Abhyangasnan Day ( Narakchaturdashi) the tradition which continues till date.

Why this much thought in eating?

Because our food science is very well advanced and it is as per the season. Seasons affect the gut and digestive power of the stomach. If we eat as per the digestive power, we are never to fail. I totally believe in eating seasonal food. Diwali is meant for eating. Good food and Good times equal Diwali. Diwali Palaharam is a matter of great interest across India. With the talks of diet and nutrition in place, life has become difficult.

How the supply in the market changes our perception of food.

7 to 8 years ago, PepsiCo introduced oats in India. The campaign was making India heart healthy. The campaign was successful and slowly other companies like Britannia, Kellogg’s also rushed to bring in the most healthy cereal of the world “ Oats.” Looking at the facts, it is apparent that slowly with these types of campaigns India has become 200 crore market for cereals which is nothing but packaged food presented wonderfully and advertised really well. Same goes with other packaged goodies such as Wafers, Noodles and so on. The question on my mind is why would we give up our food and go ahead to eat something which does not even taste a bit like Indian food. The answer is the power of ADVERTISING and BRANDING.

How colors, advertising, branding, and campaigns change the food scenario?

Nobody branded Poha, Upma, Idli, Dosa the way we are bombarded with Pizza, Noodles and Masala oats advertisements. Same goes with Diwali Snacks. After Navratri, you can watch Cadbury advertising about how to gift Chocolates ( Cadbury Chocolate Pack) this Diwali to your loved ones, neighbors and so on. I mean really? When did the warmth of homemade ladoo, murukku, shankarpali was replaced by something made in the factory with many other products with loads of preservatives?

Oats Chivda, Ladoo Without Sugar and Gluten Free Chakli

There cannot be Chivda without Poha, Corn Poha, or Sabudana Poha period. There cannot be ladoo without sugar ( palm sugar or jaggery are good replacements of sugar), and there cannot be chakli without gluten as Chakli wouldn’t happen if there is no Gluten in the mix. So, the gist of all the above is, as we always say, eat in moderation. Have those long walks every day consistently to feel good and fit.
No million dollar company can be worried about your heart, and it’s health though they claim. Ultimately, you are the only person who knows your body and its needs. So, eat homemade, think homemade and seasonal. Whether should you have all the sweets? Please have as you wouldn’t get the warmth and thought with which it is conceived and made.

Happy Diwali.

A New Beginning and A New Experience

A new beginning is very exciting, it becomes more meaningful when shared with family and friends.

As our dear blog readers you all are our extended family members and we could not wait further to tell you about our new venture and the kind of experience it has been since last month.

Around a month ago, I had severe headache radiating to right shoulder to fingers. It was so severe that I could barely talk. One such afternoon when all the pain was getting settled, I went to Shrilekha’s place over a tea. We stay just a couple of KM apart so occasional tea is always welcome besides we consider it as a quick huddle over looming matters.

As we were discussing different things, Shrilekha being her usual very enterprising self came up with a thought that Chennai has very poor quality of Phulkas and we should certainly do something about it.

There was no further thought before we decided that we should do Phulkas.

Initially it just started with Phulkas and slowly, as per the demand we started serving dinner. Word of mouth was our main ally when it came to spreading word. We cannot thank enough to our friends who spread the word so quickly. As we were doing dinners which included One gravy and Phulkas, we slowly started getting requests for lunches too. All office goers needed a home cooked lunch, so that requirement was fulfilled. Recently, we completed one month of this endeavour called “Joshi Caterers”

The main mission of this venture is to reach out to people who need home cooked food. As people love pizza, they also love to eat Puran Poli. It is just about the right taste and on time delivery.

Most of the customers which we came across never ate outside because one can not eat food without onion garlic outside. Similarly, food we should eat when we are fasting like Sabudana Vada or Sabudana Khichadi is never served in any restaurant in Chennai.

We served it and people liked it very much, we are so grateful to each of them who encouraged us with their amazing feedbacks.

Having home cooked food is a bliss. I was outside for 8 long years of my life and I have always felt the dearth of good home-made food so much so that in the last 2 years I started cooking on my own. Even if there was food, it was not made with quality ingredients which is even more harmful to the body.

As every business has its challenges, we too come across some difficulties every now and then. But when priorities are set right and as a team when we work towards getting a solution it all falls back in place.

Apart from Shrilekha and Me, there is a team of 5 people who are constantly working at making this experience better with every delivery. Our families have been extremely encouraging, without them we could not have pulled it up.

Meal planning was being done at the micro level and now it is done at Macro Level. We think and plan all our meals carefully so that they are nutritious and include seasonal varieties of vegetables.

I would always say that nothing can be accomplished without collaboration.

My people Khaleel, Kamakshi, Vignesh, Murali Mama, Mr.Joshi have been an integral part of the whole process. They encouraged us to take a step ahead and are with us in this satisfying yet challenging journey. Deliveries and procurement is entirely looked after Khaleel, Vignesh and Murali Mama. Culinary doubts and issues are quickly sorted by Baba. Kamakshi is an efficient cook and an amazing help. These people are my people and as a close knit family would stand by each other in the ups and downs of the life, they have been there just behind us as pillar of strength.

Well begun is half done..the journey so far was satisfying and god willing, it would be so in future.

 

Have you heard of Shankarpale – Indian Biscuits..

Have you heard of Shankarpale – Indian Biscuits..

These were never my favorite things to eat. I have never cherished eating Shankarpale. First thing about them was their different name (Shankar in Marathi Means – Shiva ) and Pale means small vessel so there was no connection between Shiva and the Small Vessel and the sweet.

I was never enthusiastic about the whole thing because may be Aaji or Aai used to make it mostly during Diwali and it was just one of the savouries that they used to make so my attention was diverted to other tasty things like Chakli ( Murukku), Chivda, my favorite for 35 years 🙂 I think I was born to love Flattened Rice and all the recipes made out of it. More on my love of flattened rice later. So, this odd named savoury called Shankarpale were never in my list of favourites until somebody presented me with a very crunchy, mushy and sweet version of it.

I was spellbound to eat those small pieces of a wonderful snack which could be relished with a cup of tea or coffee especially in the afternoon. Post meal 2-3 hours is the time to eat something which you can munch on. It can be puffed rice, chivda or my newfound love Shankarpale.

Instead of giving into those sugar laden donuts, tea cakes, biscuits, it is better to savour 3-4 Shankarpale, I realized it late and felt that this is the most sustainable snack I can ever have. We can also replace maida to wheat flour in due course to make it better. But deep frying should never be avoided ( I mean baking something which needs to be deep fried takes the whole concept and nutrition out of it ) Instead of eating 10 we can munch on 5 but the Shankarpale need to be deep fried.

Me and Shrilekha were brought up in a Orthodox Brahmin household where FOOD was EVERYTHING. It was nutrition but more than that Food was a Soother. My mom was a fantastic cook, she was naturally good at making everything. I do not think she has learnt any recipe from anybody. It was her quest of providing her children and her family authentic and nutritious food which made all her recipes special.

As I remember, she was discovering a different way to make the Shankarpale more crispy, ultimately she did and we were excited to have her new version of small biscuits. She even made it with cumin and salt, for people who wanted cracker type Shankarpale.

Why I am reminiscing all this is because yesterday I was making Shankarpale for Joshi Caterers and I slowly slipped into the past. The whole process of making the dough, rolling it, making it into perfect square and frying it was therapeutic.

Mom used to make all snacks either pre lunch/dinner (main cooking ) or post lunch/dinner when there is no disturbance of serving other things. I used to call this as her “Udyog” means business. 🙂

As per her guidelines, I completed everything yesterday and started making Shankarpale post dinner, till around 9 PM. How was it? If you ask, it was heavenly.

With food I have strange equation, now a day, more than eating food, I have started enjoying the process of making. My sincere confession is that I never enjoyed cooking, I am still very reluctant enjoying it but yesterday was different.

In childhood one just eats whatever is served with a bit of tantrum, during teens one can chose what is to be eaten but with very less knowledge about food, during twenties we realize the process behind cooking and most of us try to survive, in thirties, we have a choice whether to eat a lot or make people relish the food made by you..I have chosen the later. 🙂

P.S. I am taking my Alexa rank to the next level with Blogchatter. This is my first post.

I failed – In my no sugar challenge :)

I failed – In my no sugar challenge :)

It is ok to fail, many people have told me but I seldom have failed in my many many pursuits if I ignore the surprise math test in 11std. Failure to do something does not feel great, it feels sad to not to have accomplished something.

No sugar challenge started when me and my colleague Vignesh who is a sports person were discussing about how no sugar has helped him.

He was talking about refined sugar and how completely stopping it helped him.

I was impressed and thought let me start it at once. It was exciting..no sugar..whatsoever with a resolve.

Next day I woke up to banana as always and some time later I tried having the no sugar tea. One sip of it was not great but overall it was fine. May be my taste buds were happy with the sweet taste of banana already so they did not complain much about the no sugar tea. I generally take one coffee around 11 pm, so my dear cook Kamakshi had to be told specifically that I am having this “vratam” please don’t indulge yourself in giving your akka (that is me) a great cup with a good quantity of sugar.

She was surprised because I am the one against all possible fad diets and fad rules about food.

Her coffee is out of the world but having it with no sugar was 🙁 never mind. I was ok with it. 6th day was Sunday. Little Ms. K is fond of chocolates and kulfi so is her dad. Both love sweets to the core and they indulge as they please. This Sunday, I really refrained from all types of indulgences deliberately. I was the topic of discussion at the breakfast table and everybody was condemning my resolve of no sugar.

I am not a foodie and I do not crave for sweets too but still people felt like I am depriving myself from my free will of having sweets.

Around 10 days of no sugar I started feeling as follows:

  • I was more alert
  • Slept well through the night
  • I felt that my oral cavity was healthy and fresh
  • No sluggishness throughout the day
  • My overall energy was constant without a slump.

It was around 12th day that I got a call from one of my friends. She invited me as a sumangali for Varalakshmi Vratam and I had to indulge myself in the naivedya that she served. It indeed had sweets and I did eat everything she served. That day we attended an evening food award function where dinner spread had an amazing variety of sweets which I have not tasted or had..I tasted around 5 sweets that day…TASTED (not indulged). So, my vratam actually failed that day and my belief that none of the fad rules work got reinforced.

Though I am back to my no sugar routine, there is practically no point in refraining from anything. Balancing is the key. You got to balance everything, your food, sugar intake, rice intake, salt intake and workout to maintain healthy lifestyle.  

I have failed in my resolve but I like my no sugar coffee. Kamakshi is also used to no sugar coffee for akka..that is more than enough at this point 🙂