NUTRIGENOMIC DIETS

 

We have clothes stitched to fit our figures, cuisines prepared to suit our taste buds, training schedules planned to match our physical needs and NOW diets tailored and designed as per our genetic code and DNA make up….

 

Welcome to the world of nutrigenomics!

 

Since our individual genes determine the nutrients each of us needs to stay fit and disease-free, it makes sense to customise diets according to a person’s DNA, says researchers. This fast-growing (and controversial) field - called nutritional genomics, or nutrigenomics is attracting serious research funding, and nutrition counselors are already predicting a “revolution” in preventative health in near future.

Nutritional genomics, (also called nutrigenomics), is actually the study of how nutrients and genes interact and how genetic variations can cause people to respond differently to food nutrients. And a nutrigenomic diet programme is based on detailed analysis of DNA, the unique genetic code everyone is born with, to set out exactly what each person as an individual should and should not eat for the rest of their life.

According to scientists, the so-called “nutrigenomic diet” could greatly increase active life expectancy and, more importantly, eliminate genetically related killer diseases such as breast cancer and other common cancers and heart disease. Nutrigenomic or designer diets can be used for people as young as five and will help one to stay healthy and live longer.

 

 

Procedure involved-

Tests to determine genetic risk profiles are currently being offered by a small number of companies in Canada, United States and United Kingdom.

Clients are sent a pack with a swab to wipe with saliva from the inside of their cheek. The saliva is then analysed to compile a DNA profile, showing up individual genetic traits. This is combined with information on the person’s present diet to produce a detailed list of foods and supplements which are beneficial and those to be avoided.

Nutritional genetic testing will look at the DNA sequence of an individual for specific genes and then even on variations of those genes, and the results will be looking at epidemiological, genetic and biomedical information from each gene. This would be put into a report with general information about how your genes work together with the food you eat, and specific recommendations over what you should eat.

The genes are tested for the antioxidant activity, detoxification, factors affecting bone health, and aspects of cardiovascular diseases. If your genes show a raised risk of developing heart disease, say, you shall be recommended a specific nutritional programme. It has been seen that if you give individuals their genetic test results, even if it’s for a couple of genes, it can motivate those people to change their lifestyle, which definitely is a benefit of the concept. However, critics are arguing about the expense associated with current nutritional genetic testing and how the high cost could ultimately increase health disparities. Also, the zeal of specific companies to market their so called designer diets is quite overwhelming!

Although the science behind these tests is valid and this might be the future of nutritional intervention for combating diseases, lets be patient and avoid being carried away too soon. What we need is extensive studies to analyze the role of genetics in the development of diseases such as diabetes, obesity, cancer, heart disease, birth defects and food allergies, about how chemicals in foods can affect genes, and how genes can predict whether particular foods are likely to cause health problems.

The world is still catching up with this nutritional breakthrough and as nutritional genomics research is still in its infancy, it will take sometime before we have companies offering dietary advice based on individual genetic profiles.

In the meantime, lets continue with symptomatic analysis of the client, (which reflects his/her body type, eating pattern, activity levels, lifestyle) and a pathological blood investigation to evaluate the physiological state.

 

And continue eating right and exercising well!

 

 

Reduce your heartburn

 

 

Heartburn or pyrosis is a painful burning sensation experienced in the esophagus, just below the ribs or the breast bone , primarily caused by regurgitation of the gastric acid (i.e. when the stomach acid gets thrown up). The pain often rises in the chest and may subsequently spread across neck, throat, or even jaws. Acidity, on the other hand, is a broad term used to characterize symptoms (heartburn, dyspepsia, ulcer) caused by excess production of acid by the gastric glands of stomach.

 

Certain medications have been reported to cause or worsen the heartburn symptoms, especially those advised for asthma, arthritis and heart problems but most medications do not cause heartburn in healthy individuals. Keeping your health professional informed, if you experience heartburn or if it worsens after starting a particular medicine or supplement is advisable.

 

 

NUTRITION TIPS TO REDUCE HEARTBURN

 

Heart burn or acid indigestion can become a chronic problem if adequate measures are not taken to curb the problem.

 

ü       Water plays an important role in washing off acid wastes in the body.  It is a good idea to begin your day with one litre i.e. 4 glasses of water. However, try to avoid drinking water along with meals to reduce bloating and distending the stomach. If the stomach is filled to capacity with food and water, its contents are more likely to enter the food pipe and cause irritation to the oesophagus (food pipe) and heart burn.

 

ü        Avoid foods containing caffeine, refined and processed foods, chocolates, etc.

 

 

ü       If you are overweight, then losing weight will help your problem tremendously.

 

ü       Large meals, eating too quickly, exercising or going to bed too soon after eating may also lead to heartburn, so avoiding the above will surely be beneficial.

 

 

ü       Try to eat small meals and switch over to alkaline forming food like fresh fruits, watermelon, mangoes, apples, guava, pears, vegetables like potatoes, dudhi, turi etc. Eat bananas as the alkaline ash present in banana correct the acidosis caused by acid forming diets. Honey, dates, corn, millets, mushrooms, raisins, curd also have an alkalizing effect.

 

ü       You must avoid acid forming foods like alcohol, coffee , legumes, lentils, cornstarch, white flour, non vegetarian foods, fried food, dried coconut, cheese, cakes, pastries, pasta, soft drinks, sugar, vinegar, pickles, deep fried foods, pappads etc. as they tend to weaken the lower oesophageal sphincter and allow the contents to regurgitate into the food pipe.

 

ü       Stress, smoking, alcoholic, caffeinated and carbonated beverages may all lead to heartburn.

 

ü       A quick fix home remedy for acidity is to drink a solution of sodium bi carbonate mixed with water.

 

ü       Also, drinking coconut water, cabbage juice, lukewarm water with a pinch of ginger powder, asafoetida and black salt, staying upright (avoiding lying on the bed) after meals, etc assist in relieving heartburn symptoms.

 

 

It’s always better to consult a health professional regarding the duration and intensity of your symptoms, so that he or she can determine the probable cause of your heartburn and advice on the best course of action.

 

BMR and Daily Calorie Needs Calculator

 

Basal metabolic rate or BMR is the minimum calorific requirement needed to sustain life in a resting individual.

 

In order to calculate your daily calorie needs, you would have to determine the basal metabolic rate (BMR) using multiple factors such as your height, weight, age and gender, and then multiply the BMR by an activity factor. This will also determine your total daily energy expenditure (calories). The calculation method used is the Harris Benedict formula and the details are given below.

 

 

Method For Calculation

 

The Harris-Benedict Formula

The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). Since, as a philosophy, the leaner bodies need more calories than less leaner ones, this equation will be very accurate in most cases. However, discrepancies may occur for the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).

 

 

 STEP 1

 

Formula For BMR ( WOMAN)

BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

 

Formula for BMR (MAN)

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

 

1. Example to calculate BMR (for women)

a. You are 32 years old woman.

b. You are 5 feet 4 inches tall (162.5 cm)

(Note-1 foot = 12 inches and 1 inch = 2.54 cm,

so 5 feet 4 inches = 5x 12 + 4=64 inches = 64x 2.54 = 162.5cms)

 

c. Your weight is 185 pounds (84 kilos)- (1 kilogram = 2.2 lbs.)

 

Therefore, your BMR is 655 + (806) + (291) - (150) = 1602 calories

 

2. Example to calculate BMR (for men)

a. You are 25 years old man.

b. You are 6 feet tall or 182.8cms

c. Your weight is 220 pounds or 100 kilos

Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

 

 

 

 

STEP 2

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

 

a) If you are Sedentary - little or no exercise

Calorie-Calculation = BMR X 1.2

 

b) If you are Lightly Active (light exercise/sports 1-3 days/week)

Calorie-Calculation = BMR X 1.375

 

c) If you are Moderately Active (moderate exercise/sports 3-5 days/week)

Calorie-Calculation = BMR X 1.55

 

d) If you are Very Active  (hard exercise/sports 6-7 days/week)

Calorie-Calculation = BMR X 1.725

 

e) If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)

Calorie-Calculation = BMR X 1.9

 

 Example to calculate Total daily calorie needs

 

If you are sedentary, multiply your BMR (1602) by 1.2 = 1922

Your total daily calorie requirement is therefore 1922 calories.

This is the total number of calories you need in order to MAINTAIN your current weight.

 

If you consume more than 1922 calories and fail to burn the difference, you shall hold the risk of gaining weight. To learn more about the different stages of being overweight, read on the forthcoming section on ‘Overweight Facts’

 

 

 

 

 

 

——————————————————————————–

 

The Sugar Story- When to take What

 

There has been endless debate on and around sugar and am sure that if you have got your info from listening to television or browsing thru net, you must be really hopelessly confused.

If you eat too little of this white powder called sugar, you are devoid of the much needed energy boost, especially during your workouts and if you end up eating too much ,then you gain weight. So, it all zeroes down to figuring out what kinds of sugar to eat and when, so that you have the energy to perform well and are also able to maintain good health.

 

Understanding the sweet science

Let us all be clear on one simple fact that all sugars are carbohydrates, better known as simple carbs, composed of single glucose molecules. All our grains (cereals), fruits, vegetables, pulses, sweets, processed foods like breads, cookies, biscuit, colas are source of carbohydrate in our diet, though the difference lies in their being simple or complex carbs. The more processed and the more refined a product, the more deprived would it be of its nutritional properties. For instance one gram of a biscuit would provide 4 calories whilst one gram of orange will provide about 0.2 calorie as the bulk of its weight is water and fiber.

Although sugar is lower in total calories per gram than fat (one gram of carbohydrate provides 4 calories in comparison to 9 calories provided by a gram of fat), excessive intake is more likely to give you a fatter figure. We might not be eating too much of table sugar but often end up consuming them hidden in processed and refined foods, hence an increased calorie consumption and weight gain.

 

Insulin is a hormone released from our pancreas in response to elevated blood sugar levels. The more highly processed sugar you eat, the greater the release of insulin from the pancreas to return blood-sugar levels to normal. When you eat a high glycemic index food (foods which raise your blood sugar levels rapidly such as white rice and white sugar), the blood-sugar levels jump violently and your body pumps a massive amount of insulin into the bloodstream. This causes a sudden reduction in your blood-sugar levels, which in turn triggers appetite, leading to a vicious cycle of overeating. In fact, sugar is often compared to a drug rather than a nutrient in the way it can leave you craving for more instead of leaving you satisfied.

 

Studies have shown that years of eating processed food and experiencing the constant pumping of insulin into the blood stream can actually exhaust your pancreas’ ability to produce insulin, putting you at risk for diabetes .Another condition, known as insulin resistance, can also develop, where your body gets accustomed to insulin surges and the hormone loses its power or develops resistance to reduce levels of blood sugar, thus leading to weight and heart problems.

 

Each one of us react differently to sugar, but regardless of one’s metabolism, paying strict attention to the following guidelines will surely keep your health better..

 

1. Restrict intake of  Refined Sugars

Since refined sugar and processed foods are caloric ally dense and lack nutrients and fiber, their intake in excess would not be good for your health. Try to restrict the intake of maida based products such as biscuits, pizza, white breads and switch to complex carbohydrates for energy.

2. Go for Unrefined Sugars

Unrefined sugars are found in fruits, vegetables, whole grains and legumes and should make up the bulk of the carbs you eat every day. These foods are fiber dense and nutrient rich, so help to maintain stable blood sugar levels and hence to maintain weight.

 

3. Add on Sugar for Peak Performance

Despite its drawbacks, sugar is essential for tough workouts as it serves as a source of glucose and also helps to rebuild and restore your glycogen stores This is necessary for enhanced athletic performance and improved muscular strength. With an inadequate amount of glucose in your system, you will be left feeling lethargic during workouts and shall be unable to train effectively. You may have a light snack such as a fruit half an hour before workouts and then replenish your glucose stores by having a juice (fruit or vegetable) or a wheat sandwich(with egg whites or sprouts) after your training session.

 

4. Avoid Overdoing It

Just because you work out doesn’t mean you can eat bowls of caramelized cereal and cans of sweetened fruit juices for breakfast. Your body still has a limited storage capacity for glucose, and excess sugars will most definitely, be stored as body fat. So, include unrefined sugar sources such as fruits, vegetables and whole grains to trim down, while avoiding chocolates, soda and other processed foods and that too after your workouts and not before.

 

5. Go light on the Sweeteners-

 

In the zeal to cut calories, quite a few resort to artificial sweeteners and actually end up having 8-10 sweetener sachets per day. Though there have been researches to prove that the sweeteners are safe and do not adversely affect your blood sugar and insulin levels, its better to maintain moderation.

 

6. Indulge in Natural Sugar

 

Natural sugar sources would be dates, honey, fruits, blackstrap molasses, jaggery, etc but remember, although unrefined and better than refined ones, these sources do pack in high calories and can be detrimental to your overall health, if taken in excess. Hence, again moderation is the key.

 

The above solutions may sound too familiar and deceptively simple, but follow them religiously and you shall be able to pamper your sweet tooth without any guilt pangs.

Go ahead and indulge!

Nutrition Basics

 

 

Health and Nutrition are the most commonly used words today, almost becoming synonymous with our well being.

 

But are we really clear in our concepts about what really is a nutrient and how do they actually provide nutrition to our body??

 

Yes, nutrient is something which helps to nourish our body, gives us energy to carry out your daily activities and aids in proper growth and development of our body. And Nutrition is all about the study of food and how our bodies use food as fuel for growth and daily activities.

 

But what are they and how do they help us?

 

Nutrients are basically of two kinds-

1. The macronutrients, or “big” nutrients which include proteins, carbohydrates, and fats.
2. The micronutrients, or “little” nutrients which are the vitamins and minerals that we need to be healthy and to carry out important ant body functions.

 

Macronutrients

“Macro” means big, so the macronutrients are the big nutrients, better known as protein, fats and carbohydrates. Whatever we put in our mouth, except water and zero calorie foods, contain these nutrients, though in varying quantities. All of these macro nutrients are vital for the functioning of our bodies and are needed in appropriate amounts on a daily basis. Drastically reducing or skipping any of them is not recommended and is bound to lead to unhealthy conditions sooner or later.

1. Carbohydrates include sugar, starch and fiber and are the energy providing nutrients, needed to carry out daily activities of walking, sitting, eating, working and playing. The starches or complex carbohydrates (whole grains, legumes or pulses, low sugar fruits and vegetables) are longer chains of glucose molecules and hence take slightly longer duration to get broken down than the simple carbohydrates( maida, potatoes, white sugar). Since the digestive enzymes work harder to break the chains into glucose molecules (in case of complex carbohydrates), this slow digestion and subsequent absorption provides us with a steady supply of energy , controls quick blood sugar fluctuations and also limits the amount of sugar getting converted into fat and stored as adipose tissue. This is precisely the reason why intake of complex carbohydrates is a preferred choice over simple ones, especially for diabetics and weight watchers.

2. Proteins are large organic compounds (macro molecules) made up of amino acids which are joined together by peptide bonds. Proteins are necessary for building the tissues in your body including all of the muscles, organs, skin and the parts of the immune system. Proteins are integral part of most of our enzymes, hormones and even genes. The stored protein (especially those as muscles) may be used as a fuel, particularly in starvation condition to support life. Dietary sources of plant proteins include pulses(dals), nuts, soybean and animal protein include eggs, fish ,chicken ,milk and milk products.

3. Fats are chemically composed of fatty acids and glycerides and may be solid or liquid at room temperatures, depending on their structure and composition. Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell functions, including those needed for normal brain and nerve functions. Fats act as source of fatty acids in the body and are needed to digest, absorb and transport vitamins (A, D, E and K) across body tissues. They also serve as energy stores and just like proteins, the extra fat (stored as adipose tissue) can be used as fuel for the body. Dietary sources of fats can be classified as saturated fats (those in egg yolk, red meats, cheese and butter) and unsaturated fats (vegetable oils, edible oils, nuts, seeds, etc).

Micronutrients

“Micro” means small so the micronutrients are the nutrients that we need in small amounts. These include the essential vitamins (grouped as water-soluble or fat-soluble depending on whether they can dissolve in fat or water) and minerals (major minerals and those required only in trace quantities) that we need every day.

Water-soluble vitamins include vitamin C and the seven B-complex vitamins and fat-soluble ones include vitamins A, D, E and K .They are needed to maintain a state of growth and good health and any deficiency of these vitamins can result in poor health. 

Major minerals include calcium, phosphorus, chloride, magnesium, potassium and sodium. These minerals are needed to maintain healthy bones, teeth, muscles and fluid balance in the body. The trace minerals are chromium, copper, fluoride, iodine, iron, selenium and zinc. Eating a healthy well balanced diet with optimum intake of fruits, legumes, nuts, seeds, vegetables, whole-grains, lean meats, chicken, fish and dairy products would provide us with all of the essential micronutrients. However, there are people who may need to take additional dietary supplements, such as during pregnancy or menopausal women at risk of osteoporosis or people with history of deficiencies. Always consult your physician and understand the needed dosages, before starting with any vitamin supplement.

Phytonutrients

“Phyto” refers to plants and as is evident are found only in plants and plant derived products. Most of these natural chemicals are found in the colorful skins and flesh of fruits and vegetables. Some of the best known phytochemicals are the carotenoids, such as beta carotene( carrots, pumpkin, spinach), lutein( dark leafy vegetables), lycopene(tomato) and zeaxanthin and flavonoids such as quercetin and anthocyanins ( straw berries, cherries, pine apple, mango, oranges).

Phyto nutrients are potent antioxidants that protect the cells in our bodies from free radical damage and fights infections. The exact requirement for each is yet not known, though it’s evident from extensive researches that they are available in ample amounts in fruits and vegetables, particularly the deep colored ones.

 

When you eat a food, you don’t eat just a carbohydrate, fat or protein. You eat a piece of apple or a bowl of soup or a plate of salads. Most of the foods you eat are made up of varying amounts of all of these nutrition components.

 

Good nutrition means getting the right balance of carbohydrates, fats and proteins, plus the required vitamins and minerals. Great nutrition means getting a lot of the phyto chemicals and antioxidants, too. The key is to eat everything in moderation and not label foods as good’ or bad foods.

The problems occur when you eat too many of one, or if the ingredients in the food are devoid of any nutrient (empty calories as in carbonated beverages)

Good Nutrition leads to Good Health

A well balanced diet will give our body the right amount of energy, enough raw materials and nutrients needed to stay healthy. Good nutrition will also provide phyto chemicals and antioxidants that will help keep us feeling young, looking great, and perhaps even disease-free. A lopsided mono diet, on the other hand will give you too many or too few calories, not enough vitamins and minerals, and will actually make you need more of the antioxidants that you aren’t getting.

Now that you have a better idea of why your body needs food, the next step is to learn more about a healthy pyramid to maintain a lifetime of good health.

 

Is it a cold or an allergy?

 

 

You’ve got a runny nose, sore throat, chest congestion and a head ache.

 

So have you caught a cold or is it an allergy attack?

 

Unfortunately, it’s often hard to differentiate and tell for sure. But here’s information that may help you to understand and identify the difference between a common cold and an allergy episode. Read on and find out for yourself.

 

Common cold Vs Allergy

 

Colds are known to be caused by hundreds of different viruses. When one of these viruses gets into your body, your immune system tries to fight back. Some of the effects of this immune response are lower respiratory tract irritation with the most commonly witnessed symptoms being congestion and coughing.

 

Symptoms of the common cold usually begin two to three days after infection and often include nasal discharge, excessive sneezing, scratchy throat, cough, and headache. Slight fever and a body ache might also accompany. Cold symptoms can last from two to 14 days and are usually witnessed in winters, though may be contracted in any season.

The mucus released is quite often pale yellow in color. The viral strains which cause cold are contagious and can be easily picked up from touching an infected person’s nasal discharges or inhaling infectious particles suspended in the air.

After a couple of weeks, at the most, your immune system fights off the viral invasion and you stop having the symptoms. High fever, significantly swollen glands, severe head ache with facial pain in the sinuses, and a mucus generating cough, may however indicate a serious complication requiring a doctor’s attention.

 

Allergies on the other hand are caused by an overactive immune system. When your body mistakes harmless substances — such as mold or pollen — for germs, it fights back the foreign elements by releasing chemicals called histamines, just as it does when fighting a cold. This can cause swelling in your nasal passages, a runny nose, coughing, and sneezing.

You might be able to differentiate between a cold and allergy by noticing a few factors such as-

 

1. Colds are contagious while allergies are usually not.
2. Colds are accompanied by body ache and in some cases even fever, which rarely is the case with allergies.
3. The mucus released during colds is yellowish in color whilst allergic nasal discharges are transparent or colorlessly clear.
4. Cold symptoms surface after a few days of contracting the viral infection while the allergic symptoms usually surface almost immediately after exposure to the allergens.
5. Cold symptoms in most cases disappear within a week or two while allergic ones might linger on long till the source of allergy (the allergens) are not removed from the close environment.

 

Prevention and Treatment

 

Since the causes of cold and allergy symptoms are quite different, preventing them would also require different strategies.

 

The best way to prevent allergy symptoms would be to avoid contact with substances you’re allergic to, called allergens. So if you’re allergic to pollen, for instance, avoid going outside on days when the pollen count is high. A few common allergens are dust, mites, cockroaches, a specific food (fish, eggs or soy products), mold, animal wastes, pollen, etc.

 

The ideal strategy to prevent cold symptoms would be to try stopping the cold-causing virus from entering your system. Washing hands often, keeping your distance from infected people, covering your mouth and nose (with a tissue or your sleeve, rather than your hands) when sneezing or coughing are a few preventive measures. Taking over the counter non-steroidal anti histamines and decongestants might reduce the pains and aches. However, the best way would be to just have plenty of fluids, proper rest and taking steam inhalation or gargling with warm salt water. Intake of hot soups (the famous chicken soup for cold) to soothe your congested nose and hot ginger cinnamon tea to ease your sore throat may also help.

 

Keeping in tune with your disease or symptoms not only makes the treatment less intimidating but also increases its chance of success. A better informed patient is always better equipped to tackle the disease and discuss the symptoms and treatment options with the doctor, hence lowering the risk to unwanted complications.

 

Although cold and nasal allergy symptoms are rarely serious, they can sometimes lead to other problems such as sinusitis or middle ear infections. So, if you think you might have allergies — or your cold symptoms seem severe – its better to consult your doctor.

Take care!

 

 

Sleep well to lose weight

If lack of sleep figures among your lifestyle habits, then it could possibly be the reason for the elevated readings on your weighing scale and added inches on your waistline!! 

Yes, it might sound like a weird connection but extensive researches on the subject have substantially smoldered the link between sleep and weight. Scientific evidence points out that the quantity and the quality of sleep has a remarkable influence on the hormonal activity related to our appetite and eating behavior, and hence an influence on our body weight. 

Understanding the sleep and hormonal activity connection 

Studies conducted on the appetite controlling hormones leptin and ghrelin show that their production might be influenced by how much or how little we sleep.The hormones in question-leptin and ghrelin work in a kind of “regulate and balance” system to control feelings of hunger and fullness. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells stimulate the feelings of satiety by sending a signal to the brain when you are full.

So what’s the connection to sleep? When you don’t get enough sleep, your leptin levels go down and you don’t experience the feeling of fullness, even after eating a full meal. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated and your desire to eat more increases.

The two aforementioned factors combined together can set the stage for overeating, which in turn may lead to weight gain, sabotaging your weight loss efforts.

In a joint project between Stanford and the University of Wisconsin — about 1,000 volunteers were asked to report the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, and also charted their weight. The results showed that those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but also a higher level of body fat. Interestingly, the level of body fat seemed to correlate with their sleep patterns and those who slept the fewest hours per night weighed the most. 

So, in nutshell, lack of adequate sleep may- 

a.       Make you feel hungry even if you are full. As a result, individuals with sleep problems may continue to feel hungry despite adequate food intake.

b.      Increase fat storage. Lack of sleep may interfere with the body’s ability to metabolize carbohydrates leading to elevated blood sugar levels, overproduction of insulin and storage of body fat.

c.       Lead to water retention and slowing down of metabolism, hence the difficulty to lose and maintain weight.

The solution is simple: Sleep well to lose weight.

Adjust your sleep habits along with your eating pattern to lose weight effectively!Happy zzzzzzzzing!!

Perk Up to Fight Fatigue

   

Sick of tired mornings! Hate to climb out of bed!

Feel sluggish and exhausted every morning and also through the day?

 Well, this morning sluggishness is epidemic and even a dozen cups of tea and coffee won’t make much of a difference.  

So, how can you fight fatigue, perk up your energy and put the spring back in your step?  Simply check out the following easy to adapt tips – which aim to help you fight fatigue and get the most of yourself and your day!  

1. Get good sleep-

This might sound like stating the obvious but that is the best way to ensure that your body gets adequate rest and is recharged optimally. Studies have shown that a good sleep gives your body tissues time to recover from daily wear and tear and also restores proper brain function. A bad night, on the other hand, leave you with slower reaction times, poorer concentration, and sluggishness. In case of troubled sleep, try following a sleep discipline wherein you sleep and get up at approximately same time every day. Have a relaxed and comfortable sleeping environment and avoid reading books or watching TV in your bedroom.  

2. Eat the right food –

Healthy and balanced meals eaten at regular intervals are important to maintain a stable blood sugar levels and to avoid tiredness. A diet rich in complex carbohydrates such as whole grains, cereals, and starchy vegetables provides the best staying power because these foods are digested slowly. Simple sugars as in chocolates or refined flour products on the other hand, can cause a sudden surge of glucose in the blood, quickly followed by a drop in blood sugar and a feeling of tiredness.In addition to providing fuel for the body’s cells, food triggers the release of certain chemical messengers, or neurotransmitters, in the brain which assists in either to energizing or calming us. Have a balanced breakfast (combination of carbs and protein), a high protein lunch( chicken sandwich or sprouts with curd and veggies) and a high carbohydrate (whole wheat breads or chapattis with vegetables ) dinner for a sound night’s sleep and the replenishment of your energy pool.  

3. Manage stress –

Identify the cause of your stress and make ways to improve the situation. Try relaxation techniques such as yoga, meditation, listening to music, taking a hot bath or having a comforting massage.  

4. Go for a walk-

 Including regular physical activity in your daily schedule will not only improve your overall fitness quotient but also perk up your energy levels.  

5. Drink enough water-

Keep your self rehydrated throughout the day with at least 10-12 glasses of water as poor hydration can lead to poor mental and physical performance. Limit your alcohol and caffeine intake as they might temporally relax or energize you but would also dehydrate you, adversely affect your sleeping pattern and add to your tiredness.  

6. Go outside and breathe some fresh air-

Being holed up in an office or in your room at home is going to only to make you feel more tired and sleepy. Get out there and make the most of the daylight hours when you can .Take a deep breathe, stretch your arms and bask in the sunlight. You would surely feel re energized and refreshed.  

Fatigue is usually a temporary situation brought on by overdoing it on a particular day or group of days, and it can be lessened or avoided altogether by using some of the simple measures mentioned above. However, persistent tiredness may make your ability to function on day-to-day basis, quite difficult. So, if fatigue persists, go meet your doctor and discuss your concerns. Adopt proper lifestyle choices – a healthy diet, regular exercise, and adequate sleep management to beat the fatigue and stay energize not only in the mornings but also throughout the day.

6 Worst eating habits of children and ways to overcome them

 

 

Healthy eating is vital for everybody but more so for a child’s health and well being. We all understand the importance of good nutrition and exercise, but how do we feed a picky eater or encourage a child who hates sports to play outside?Learning how to keep your child healthy with the right foods and exercise is important. Adequate nutrition is vital for ensuring your children an overall emotional and physical health. Good eating habits help prevent chronic illness in the future, including obesity, heart disease, cancer and diabetes. By understanding child’s eating habits, parents can be better prepared to evaluate the nutritional adequacy of their child’s diet and ensure that they are meeting the minimum nutritional requirements for maintenance of better health.

Here are the five worst food habits our kids have and as a parent, what you can do about them:   

1. Skipping Meals Primarily Breakfast

Skipping meals, especially breakfast is one of the most common nutrition mistake committed by children. Breakfast is an important meal for the whole family and more so for a child. The point of breakfast is to feed your child’s body the protein and energy it needs to start the day and to carry him through to lunch. Eating breakfast can also upstart your child’s metabolism, which helps with weight control, mood and school performance. Give your child a strawberry milk shake or a chocolate milk shake if he/she is fussing over drinking plain milk. Fruit juices are rich in potent antioxidants and an ideal breakfast accompaniment. Cheese slices on whole grain bread or whole-wheat khakra serves as a tasty and healthy breakfast food. Green mung sprouts mixed with chopped green salad and dressed with grated cheese and curd, rice kheer/porridge made with milk, almonds, sesame seeds and jaggery, milk and muesli, eggs with roti or wheat breads are a few nutritious options for your child. Choose the options your child is most likely to enjoy, because variety improves everyone’s appetite

2. Excessive SnackingSnacking in children is inevitable and parents need not worry about it or condemn and forbid the children from eating snacks. Snacking in between meals is healthy as long as the snack choice is appropriate and as parents, we should aim at making wise snacking options readily available for our children. The notion that foods at meals should be healthy and snack foods need not be so is wrong. The problem arises when they tend to eat too much high fat and calorie dense snack foods.The key is encouraging them to consume snacks that are nutrient dense rather than junk foods low in nutrients. Healthy snacks for children would include fruits, nuts (almonds & peanuts) sprouts bhel, vegetable or chicken frankies (made with whole wheat breads), milk products like curd, cottage cheese (paneer), tofu (made from milk), roasted or steamed corn, fruit juices, dosa, idlis, dhoklas, etc.

1. High indulgence on Junk foods

 Junk foods are the processed and refined foods which are nutritionally void, low in fiber and the easiest way to take in unwanted calories. Consuming these foods once in a way is acceptable if the children are otherwise eating a well balanced and healthy diet.  But when it becomes an addiction, it may lead to deficiencies, ironically resulting from being overfed. If children continue to neglect eating a balanced diet whilst adhering to fast foods, they risk getting malnourished and weaken their immunity levels. This leads to frequent colds, allergies, asthma, irregular menstrual cycle in girls, low energy levels, and difficulty in concentration, poor performance in school, excessive hunger, constipation, mood swings, depression, irritation and the list is endless. As parents, you should encourage them to eat properly at meal times so that they don’t feel hungry in between meals and gravitate towards fast foods.  4. Neglecting exercisesBeing physically active is a key component of good health for all children. It helps in strengthening their muscles, controlling their weight and decreasing their risk of obesity-related illnesses. The key is finding activities your child enjoys. The options are many — from jumping, kicking, catching, skating, to bike riding, tennis, soccer, dance or even badminton. When kids find an activity that’s fun, they’ll do it a lot.   5. Limited intake of vegetables We all know the health benefits of fresh fruits and vegetable and the array of vital nutrients and antioxidants provided by them. The only problem is that our kids refuse to put them in their mouths.A few sure fire ways of sneaking the vegetables in their diet are- 

1. Boiling, blenderizing and adding them to soups, ketchups, pizza and pasta sauces.
2. Juicing vegetables like carrot and beetroot(raw) along with fruits of their choice(orange, sweet lime)
3. Dry the cooked vegetables on a heated pan with little oil and add as a stuffing for your sandwiches, chapattis and paranthas.
4. Preparing paneer/ chicken cutlets with spinach, carrot or peas as add ons.
5. Serving them tomatoes, cucumber, carrot sticks with cream, cheese or curd.

 Foremost, remember that your child will model the eating behaviors that they see at home. If you are finicky about the presence of vegetables on your plate, it’s quite evident that your child would do so too. Maintain a healthy and balanced approach to eating and your child is more likely to do the same.   6. Replacing meals with supplements- A well balanced diet with nutrient rich meals and snacks can provide all the vitamins and minerals needed by a child. And that’s the best way to provide them. If your child is eating properly, then there is no need to give him any additional supplements. Introduction of any nutritional supplements or vitamins should be done only as per physician’s advice and purely based on your child’s nutritional requirements and that too to complement his diet and never as a meal replacement.  

One common denominator for getting children to eat healthier and avoid these bad food habits is your active role in providing healthy foods. Get in the habit of making these foods more readily available to your child and you will soon see a change in their eating habits.

Work with your child to encourage a healthy lifestyle that incorporates sound eating habits and regular exercise. You might both benefit in the process.  

Identify your Prakruti

 

The concept of understanding your body constitution (Prakruti) to modify your eating habits and lifestyle is unique to Ayurveda, the holistic science of medicine from India. The word ‘Prakruti’ means ‘nature’ or ‘constitution’ of an individual, and essentially includes the body, mind and soul.

The body of an individual is made up of 3 functional units or doshas such as Vata, Pitta and Kapha. Of the three doshas, the predominant one forms a specific ‘prakruti’, unique to an individual. The knowledge of this provides an insight into basic functioning of an individual and also aids in understanding the kinds of foods, activities, emotions and thoughts suitable for us. Further more, this helps us to become aware of the diseases we may become prone to, and to follow a preventive lifestyle. 

Answer the following questions and mail them at dietquery@yahoo.co.in to get your Prakruti analysis absolutely FREE.  

1. Body Frame      Lean, Medium built, overweight, obese 2. Skin Texture Dry, Normal, Oily, Very oily with pimples and moles 3. Skin color Wheatish complexion, Fair, Very fair and sensitive, Dark 4. Scalp hair Dry, brittle, brown, Black, smooth, Oily, grey, little hair or bald 5. Eye size and color Small, Normal, large; brown, black or any other color 6. Lips  Pink, red, pale, dark; dry and cracked, moist and ulcerated, moist 7. Bowel habits Irregular and constipated, regular but loose, regular but 2-3 times a day, regular and normal 8. Weight gain Difficulty in gaining weight, gain/lose weight easily, gains easily but difficulty in losing. 9. Preferred food Warm, cold, either 10. Preferred climate Dislikes cold and dry weather, prefers col and ventilated places, tolerates most climates 11. Concentration Short tem, can concentrate for long duration, concentrates only till work is done. 12. Decision making Takes time, rapid decision taking, indecisive mostly 13. Friends Lots of acquaintances but few Close Friends, Very Selective and Make Enemies very Easily, Friendly and many Trustworthy friends  14. Sleep Light and disturbed, sound, sound sleep but still feels drowsy. 15. Appetite Variable, strong, normal 16. Temperament Anxious, irritable, stable   Know your  Prakruti to achieve optimal health and innate happiness!