All posts by Sumana Rao

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Daily steps for obese person

How Many Steps Recommended for A Obese Person For Better Weight And Health

The amount of walking an obese person need can vary depending on factors such as their current fitness level, health status, and weight loss goals. Walking is a great form of exercise for obese individuals because it is low-impact and can be incorporated into daily routines.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week for adults, regardless of weight. This translates to about 30 minutes a day, five days a week. However, for obese individuals, it might be more beneficial to gradually increase activity levels over time, starting with shorter durations and gradually increasing both the duration and intensity of the walks as fitness improves.

Walking can be immensely beneficial for obese individuals in several ways:

  • Burns calories: Walking is a form of aerobic exercise that helps burn calories. For obese individuals, increasing physical activity, such as walking, can help create a calorie deficit, which is essential for weight loss.
  • Improves cardiovascular health: Regular walking can improve cardiovascular health by strengthening the heart, lowering blood pressure, and improving blood circulation. This can reduce the risk of heart disease and stroke, which are more common in obese individuals.
  • Increases metabolism: Walking regularly can boost metabolism, which is the rate at which the body burns calories. This can help with weight management and make it easier to maintain a healthy weight over time.
  • Builds muscle strength: Walking engages various muscles in the body, including the legs, core, and upper body. Over time, this can lead to improved muscle strength and endurance, making daily activities easier and reducing the risk of injuries.
  • Enhances mood and mental well-being: Exercise, including walking, releases endorphins, which are natural mood lifters. Regular physical activity can reduce feelings of stress, anxiety, and depression, which are common in obese individuals.
  • Increases energy levels: Despite the misconception that exercise depletes energy, regular physical activity like walking increases energy levels over time. This can lead to an improved overall quality of life and motivation to engage in other healthy behaviors.
  • Encourages long-term habits: Walking is a simple, accessible form of exercise that can be incorporated in daily routines. By establishing a habit of regular walking, obese individuals can lay the foundation for long-term lifestyle changes that support weight management and overall health.

How many steps an obese person needs every day to get into shape?

The number of steps an obese person should take every day can vary depending on their overall health, fitness level, weight loss goals, and daily activity level. However, a commonly recommended goal for improving health and managing weight is to aim for 10,000 -13,000 steps per day. To get back good health, recent studies say an obese person should walk minimum14500 steps per day to get back good weight and health.

While 10,000 steps are a widely recognized target, it might not be realistic or achievable for everyone, especially for those who are not into regular physical activity or who have mobility issues. Therefore, it is essential to set realistic and attainable goals based on individual circumstances.

For someone who is obese and just starting to increase their physical activity, it may be more practical to start with a lower step count and gradually work their way up. Setting incremental goals, such as increasing the step count by 500 steps per week, can be a more manageable approach.

It is important for obese individuals to listen to their bodies and not overdo it, especially if they are not used to regular exercise. Starting with shorter, more manageable walks and gradually increasing duration and intensity is a safe and effective approach. Additionally, consulting with a healthcare provider or a fitness professional before starting any new exercise regimen is advisable, especially for individuals with obesity-related health concerns.

It is also crucial for individuals to listen to their bodies and avoid pushing themselves too hard, especially in the beginning. Consulting with a healthcare provider or a fitness professional can help determine a suitable step goal and develop a safe and effective walking program tailored to individual needs and goals.

Image credit: https://pxhere.com/en/photo/1122762 CC0 Public Domain

Author: Sumana Rao | Posted on: April 19, 2024
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Passive Aggressive Behavior handling

How To Respond To A Person With Passive Aggressive Behavior

Responding effectively to passive-aggressive behavior involves a combination of assertiveness, empathy, and setting clear boundaries. The goal is to address the behavior directly without escalating the conflict, while encouraging open and honest communication.

How to take care of passive aggressive behavior of a person?

1. Recognize the behavior: Acknowledge to yourself that what you are experiencing is passive-aggressive behavior. Understanding the signs can help you respond more effectively rather than reacting emotionally.

2. Stay calm: Maintain your composure. Getting visibly upset or retaliating against passive-aggressive behavior of your own will worsen the situation.

3. Use assertive communication: Express your feelings and needs clearly and directly. Use “I” statements to focus on how the behavior affects you, without accusing or blaming. For example, “I feel frustrated when tasks are delayed without communication because it affects our project’s timeline.”

4. Address the specific behavior: Focus on the specific actions or words that are problematic, rather than labeling the person as passive aggressive. This can help prevent them from becoming defensive.

5. Encourage open dialogue: Invite the person to share their feelings or concerns. Sometimes, passive-aggressive behavior stems from feeling unheard of or unable to express oneself directly. Ask open ended questions to encourage discussion.

6. Set boundaries: Clearly communicate the consequences of continued passive-aggressive behavior. For example, “If reports continue to be submitted late, we’ll need to reevaluate this working arrangement.”

7. Offer solutions: Propose constructive solutions to the underlying issue. If the passive aggressive behavior is related to a specific task or situation, discuss ways to address it that meet both parties’ needs.

8. Choose your battles: Some behaviors may be best ignored, especially if they are minor and not impacting you significantly. Constantly confronting every instance of passive aggressive behavior can be exhausting and counterproductive.

9. Model positive behavior: Demonstrate how to express disagreement or negative feelings in a healthy, constructive manner. Leading by example can encourage others to do the same.

10. Seek support: If the behavior is persistent and damaging to your well-being or the dynamics of a group, consider seeking advice from a supervisor, HR, or a professional mediator.

11. Self care: Dealing with passive-aggressive behavior can be draining. Make sure to take care of your emotional and physical well-being by engaging in activities that reduce stress and provide relaxation.

12. Professional help: In some cases, especially in personal relationships, professional counseling may be beneficial for both parties. A therapist can help address the root causes of passive-aggressive behavior and develop healthier communication strategies.

Responding to passive aggressive behavior effectively requires patience and skill, and it is important to remember that you can only control your own actions and reactions. Setting a positive example and maintaining open lines of communication can sometimes influence others to change their behavior, but it is also crucial to know when to seek external support or distance yourself from toxic dynamics.

Image credit: https://pxhere.com/en/photo/1411439  CC0 Public Domain

Author: Sumana Rao | Posted on: April 18, 2024
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Cucumber lemon rice

Spicy and Tasty Cucumber Lemon Rice Recipe

Cucumber as we know provides zero calories. It is one of the highly recommended vegetables that should be part of our diet program. Cucumber sambar, yogurt based curry, cucumber moru kolamzu,  cucumber juice etc.  are few dishes prepared using tender cucumber. Here is a recipe of Cucumber Chitranna or Cucumber rice – it is easy to make at home.

Ingredients:

  1. Cooked rice – 4 cups
  2. Cucumber -2 (grated)
  3. Lemon juice – 2 Tbsp
  4. Green chili – 3 (slit chilis)
  5. Cilantro – ¼ cup
  6. Grated coconut – ¼ cup
  7. Mustard – 1 tsp
  8. Urad dal – ½ tsp
  9. Channa dal – 1 tsp
  10. Oil – 3 Tbsp.
  11. Turmeric – ½ tsp
  12. Curry leaves – few
  13. Peanut – 1 Tbsp
  14. Salt – as per your taste

Preparation:

  1. Prepare rice using sona massuri or Basmati rice. Rice should not be too soft and not overcooked.
  2. Chop cilantro, grate cucumber,  slit green chili and get ready with all other necessary ingredients. Squeeze and remove water from cucumber.
  3. Heat oil on medium heat and add mustrd, peanuts, urad and channa dal. Fry for couople of minutes
  4. Add curry leaves, and grated cucumber and continue frying.
  5. Remove grated cucumber mix from the flame.
  6. Add cooked rice, salt, cilantro and lemon juice to the mix.
  7. Add grated coconut
  8. Serve hot Cucumber chitranna with chutney or pickle of your choice.

Image credit:Blossom Ozurumba, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons 

Author: Sumana Rao | Posted on: April 16, 2024
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Flax seeds & chia seeds

Flax seeds & chia seeds

The two nutrient rich seeds – flax seed and chia seeds both are well preferred foods of may part of the world.Flax seeds have been consumed as food for around 6,000 years!! Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds that are the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid in the world! It also cotains good amount of fiber, protein, vitamin B1, vitamin B6, phosphorous, selenium and iron. It is good for cholesterol problems, heart conditions, for skin and hair, good for weight loss ! They are gluten free too !!

Despite their tiny size, chia seeds are among the most nutritious foods on the planet.  Chia is the ancient Mayan word for “strength.” Despite being known as one of the oldest staple food, chia gained importance quite recently as people realized its nutritional benefits.  It contains good amount of fiber, protein, fat, magnesium, manganese, calcium and phosphorous. Chia also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2. The best part is  chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten !!

Both these amazing foods are good for weight loss. Make flax seed chutney powder (see recipe in vegetarian recipe of this site),  add to salad, add to cereals, roast and add it to curry and add it to smoothie. Chia can be cooked and can be added to salad, make upma, can be replaced with rice or cracked wheat.

Image credit: https://www.nccih.nih.gov/

Author: Sumana Rao | Posted on: April 11, 2024
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Grapefruits & Blue berries

Grapefruits & Blue berries

They both are considered as boring fruits but they have tremendous health benefits. Grapefruit is slightly bitter and sweet is an excellent  fruit for weight loss.  It reduces the risk of diabetes ! Research findings shows that when overweight adults ate one half-grapefruit, drank grapefruit juice, took a grapefruit pill, once a day before a meal for 12 weeks, those who consumed grapefruit in any form had lower insulin levels. Scientists believe that an antioxidant in the grapefruit called naringenin is responsible for its protective effects. Naringenin may also prevent kidney cysts and reduces chances of having colon cancer.   Blue berry is rich with antioxidant and is another fruit is good for weight loss and are flat blasters. Blueberries are also good for improving memory and learning . It has anti-inflammatory property due to presence of anthocyanin pigment.

Prepare a smoothie using both these fruits & burn that fat. Eat grapefruit morning with breakfast or make juice and have. Blue berries can be kept as snack and be consumed throughout the day or add it to cereals in the morning breakfast.

Image credit: Backyardberryplants.com & Pixabay

Author: Sumana Rao | Posted on:
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Quinoa & Oats

Quinoa & Oats

Oat meal has been the staple food of most western countries and has spread to other parts of the world. Oatmeal “sticks to the ribs” meaning as a good breakfast, stays in the stomach for longtime. It is rich with digestive fiber and is good for heart  and reduces body fat.  Qunoa  which is a seed has emerged and gaining more popularity because of diet benefit and it has low glycaemic index..  People who were eating rice, brown rice, potatoes are moving to quinoa diet because of its additional nutritional benefits. Both quinoa and oatmeal are excellent  sources of fiber. Quinoa provides slightly more fiber per serving. A cup of cooked quinoa boasts a fiber content of 5.2 grams, which fulfills 14 percent of the recommended daily fiber intake for women and 20 percent for men, according to the Institute of Medicine. Oatmeal still offers a generous amount of fiber, at 4 grams per cup. Adding fiber in the  diet not only promotes digestive health and fights constipation and helps control digestive disorders like diverticulosis and also  fights hunger, combats obesity and prevents Type 2 diabetes.

Have oat meal for breakfast with milk,  soymilk or yogurt. Add some raisins, banana, cashew to make it tastier.  Quinoa can be cooked and made into salad by adding cucumber, tomato, onion, carrot and other salad vegetables. One can replace quinoa with rice and have for lunch or dinner too

Image credit: https://pixabay.com/users/cookyourlife & whole food market

Author: Sumana Rao | Posted on:
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Sweet Potatoes & Beans

Sweet Potatoes & Beans

The sweet potato diet is gaining important because they have fewer calories compared to regular potatoes and helps us to satisfy snack needs between meals ! What it contains? – fiber, Vitamin C, potassium, and Vitamin B6. They are also a very good source of manganese, copper, pantothenic acid. Additionally, they are a good source of, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.

Studies have shown that eating more legumes reduces risk of heart conditions. Beans are one of the best vegetables one can ask for.  The phytochemicals present in beans is a blessing for heart  condition. Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk. Beans provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels.

How to eat them ? Sweet potatoes can be baked, boiled and made into smashed sweet potato dish with butter , salt and garlic. It can be added to stir fry or can be made into spicy dry curry.  If you have privilege of barbecuing  then barbecue sweet potato. As of beans stir-fry, steam cook, make bean rice or make curry, add it to soup. If you get tender beans one can eat it raw.

Image credit: https://pxhere.com/en/photo/99375 & https://pxhere.com/en/photo/536428 (Cc by 0)

Author: Sumana Rao | Posted on:
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