Our aim is a 'Healthier You', through a 'Healthy Lifestyle'.
We started last year in Hyderabad, through the insistence of
the founders to ensure access to reliable nutrition information and healthy food.
LeanSpoon has grown in vision and team. This expert team has reimagined the
path to healthier, happier you connected to your goals.
We want to make a healthier you possible, simple and fun!
There is more to a healthy lifestyle than pre-packaged plans; after all each
body is unique, and each one of us has a unique health goal too.
What makes LeanSpoon special is that Your healthy lifestyle
is uniquely crafted for you…
• A dedicated
nutritionist to guide you every step of the way, every day.
• Our food tastes
awesome, and it’s nutritionally balanced.
• The plan is
Hyper-personal: everything we do is connected to your individual health goal,
may it be weight loss, getting that 6-pack or preparing for pregnancy. It is
also connected to your health background – think preventive healthcare.
9
Low Fat Food Groups:
Fat is one of the essential nutrients for our body, though an
excess of fat consumption can lead to common disorders such as obesity,
cardiovascular disorders (hypertension, atherosclerosis), diabetes, high
stress, low quality of sleep etc.
1) Cereal Foods – They are the basic part of our
diet. Cereals like bread, whole wheat noodles, whole wheat pasta also contain
fats in various amounts. But biscuits that are made up of flour are high in fat
content.
2) Fruits and vegetables – Fruits and vegetables are
rich in vitamins, minerals and dietary fibers, the fat content is low.
Vegetables like potato, sweet potato, beetroot etc. contain fats a little
higher than other vegetables such as cucumber, okra, bell peppers etc and green
leafy vegetables.
3) Skimmed milk and skimmed dairy products – Whole
milk contains fats, which is slightly high for people who are losing a lot of
weight and people with high cholesterol level whereas skimmed milk is a processed
milk where fats are withdrawn from the milk, without hampering the rest of the
nutrients. Curd, yoghurt and paneer all can be prepared from skimmed milk, so
all these foods can be termed as low-fat food.
4) Fat-free cheese – Fat-free cheese is made up of
skimmed milk instead of whole milk. This explains fat-free cream, cottage,
ricotta. Others are centrifuged after being curdled but before being pressed to
remove the fat.
5) Green Leafy vegetables – They are an ideal food
for weight management because they contain very less calorie and fat. They can
reduce the chances of cancer and heart diseases. They are rich in magnesium,
and they are low on Glycaemic Index, so it also helps to manage diabetes.
6) Lean Meat – It is the best source of protein, it
is low in fat and calorie. It is enriched with selenium, Vitamin B3, B6 and
choline. The presence of anti-oxidants can engulf free radicles from damaging
the cells.
7) Legumes – Other than meat, fish and poultry,
legumes provide an equal number of protein. They are less in fats as it is very
rich in soluble dietary fibre resulting in reducing high blood sugar levels to
normal and suppres the effects of constipation.
8) Fish – Fishes are one of the best sources of
protein and Vitamin D. Fishes are the only dietary source providing high
Vitamin D. They are also the best sources of omega-3-fatty acids, which are
very important to our body and brain. However, there are lots of fatty fishes
containing high amounts of fats which you need to be aware of, like- Prawns,
Rockfish etc.9) Seeds – Seeds are one of the superfoods that usually we miss.
forget. Consuming these super seeds can make you healthy and your nutrition
risk will reduce. Examples- Chia seeds, Pumpkin seeds, flaxseeds etc.
§ Chia seeds
contain iron, folate, calcium, magnesium, omega-3-fatty acids. Thiscompounds
can lower the LDL levels. You can add chia seeds to your salad, on your fruits
or sprinkle it on your toast.
§ Pumpkin
seeds are rich in amino acids, zinc, iron, B vitamins, it also has essential
fatty acids, which helps to keep the blood vessels healthy. You can roast the
pumpkin seeds slightly, and can sprinkle it on your salad, soup and porridge.
§ Flaxseeds
are rich in fibre and protein, it helps to maintain a healthy cholesterol
profile. Generally, flaxseeds is practiced to consume in powder form, you can
always add flax seeds powder to buttermilk, curd or milk. You can also add flax
seeds powder to your salad.
Including these 9-low fat
foods in your diet can make you healthy and nutritionally balanced. If you want
to know more about low-fat foods and their usage in our daily life feel free to
write back to us at healthcoach@leanspoon.com or comment below so that
our experts can get back to you.
What
Are The Running Benefits:-
We all are aware that exercise is a
medicine for many disorders one is facing today like diabetes, obesity,
cholesterol etc. Not only that exercise helps to maintain an optimum mental
health but it also improves your physical wellbeing. If you are exercising, you
have already discovered that exercise will make you feel better.One of the
easiest forms of exercise which can be started without the need of any
equipment is Running.
Let’s explore, few
running benefits
Running
makes you fit
It makes you fit and moreover, helps to
enhance your stamina. Running can burn the calories, hence, helps to cut off
the undesirable fats from the body.
Strengthens knee
Did you know, it
is often heard that running can make your knees weak, but the fact is running
strengthens the knee. Running helps to restore the bone mass
and age-related bone loss. In recent researches, it has been stated that people
who run or were into running are not vulnerable towards osteoporosis or
osteoarthritis.
Adding years to your life
Not only do runners have fewer
disabilities and remain active longer than their sedentary counterparts, but
they live longer too. And even a weekly running habit, when it decreases with
age, the health benefits acquired previously keep on ticking.
Get a natural glow
Sweating during exercise helps for
natural skin glow, working up a sweat can rid your pores that clog on the skin,
and leads to breakouts. Sweating can speed up the secretion of natural oils,
keeping the skin fresh and healthy.
Managing Blood Pressure
Running can stimulate the circulatory
system and ensures the circulation of blood. Hence, blood vessels maintain an
adequate dilation for better blood flow, thus helps in managing blood pressure.
Stress Reliever
It is believed that exercise plays a
major role in managing the stress level. If you are running with friends or
with your partner, it will work as a stress reliever.
Performing
exercise along with the healthy pre-and post-workout meal is a great combo to
lead a healthy lifestyle. Let’s know, few options which
you can include before and after running.
1.
Pre-Workout Meal– It is
necessary to fuel your body with energy-rich foods, mostly carbohydrate. You
can include banana, bread with peanut butter, oats bran with milk, muesli with
milk with dry fruits etc.
2.
Post-Workout Meal– Once you are
done with your exercise plan, mostly running, it is important to include high
protein food to spare the muscle wastage. You can have sprouts, egg with toast,
whey protein if you are into high intensity running, grilled lean meat such as
chicken etc.
Sometimes, it is difficult to stick to
the exercise plan due to the time crunch, work stress, lack of motivation. The
fact is that you can always get into an exercise plan by running, it does not
demand any specific place, any equipment, or any specific time, though it
derives a complete fitness which is a great aspect of a healthy lifestyle.
We are delighted
to let you know that LeanSpoon is being an active participant.It
is an initiative towards, ‘Beti Padhao’ campaign, which is to address the issue
of many girls being forced to drop out of school due to many reasons and
improve the efficiency of welfare services meant for girls.
We invite you to join us in the same and
be an active runner and start your weekend
