The Goji Berries

 

With a mildly tangy taste and raisin like chewy texture, the evergreen shrubs of goji berries have recently been endorsed as an anti aging wonder herb. These red coloured shrivel skinned, small goji berries are native to subtropical regions of Tibet and China. Although, there are not many clinical studies to support the list of healthful benefits associated with drinking goji berry juice or eating foods containing goji berries, the traditional Chinese medicine has been using goji berries (also known as wolf berries) for an array of herbal preparations since ancient times. This Chinese berry has been claimed to possess potent anti oxidant properties with ability to arrest any free radical damage associated with ageing. The goji berry supporters claim goji berries to be a rich source of carotenoids (especially beta carotene and zeaxanthins), vitamins and minerals. The goji berries are typically found in dried form and are believed to have a key role in strengthening immune system, protecting liver functions, boosting blood circulation, promoting longevity and most importantly reducing the risk to age related macular degeneration (or eye problems common among elderly).Being rich in fibre, goji berry works wonders for flushing out toxins from the body and is also known to be a good source of essential fatty acids and amino acids.

In traditional Chinese medicine, goji berry has been recommended to be consumed raw or added to herbal soups and broths. Recent times have witnessed many Chinese herbalists brew the dried goji berries into tea or add it to liquid extracts, health beverages, trail mixes and even chocolate bars. Goji juice is marketed at Chinese herbal stores in bottles (typically in 32-ounce bottles) at prices which can be as high as $50 USD for approximately a fortnight’s supply. The price can be a deterrent as the evidence supporting the healthful benefits of goji berry consumption are yet not compelling enough. Also, not much is known about the possible side effects or any interference with drugs or medications.

While there is no doubt that goji berries, like other fruits and berries are rich in antioxidants and may definitely be good for health, it would perhaps be a bit farfetched to assume them to prevent ageing or make you younger. The formula for good health and better disease management shall always be a combination of balanced diet with 3-5 servings of fruits everyday along with a regular activity regime.

Effect of Caffeine on your Weight

Caffeine has been a subject of debate for quite some time. It can easily qualify as the most popular stimulant and in the recent years, the most popular drug used in weight loss supplements across the globe. However, it popularity is not without the streak of controversaries. According to some, caffeine possesses the ability to increase your metabolic rate, making weight loss faster and easier. It’s also supposed to boost your performance in the gym. On the other hand, caffeine opponents believe that it tends to make you hungrier by triggering a rise, followed by a sharp fall, in blood sugar levels.

Confused, already? Read on to know the effect of caffeine on your body weight.

Caffeine is basically a chemical compound (alkaloid) found in coffee, tea , chocolates and certain energy drinks. Guarana, a prime ingredient of energy drinks, contains large amounts of caffeine. There is no doubt that caffeine has a vital role to play as a central nervous system and metabolic stimulant and is frequently used both recreationally and medically to reduce physical fatigue and restore mental alertness among patients. It is however the role of caffeine in helping you to lose weight, which needs consideration and is the subject of debate here.

Caffeine is often an ingredient in popular weight-loss formulas. Since caffeine is a stimulant, it is obviously thought that it enhances fat metabolism and may encourage weight loss. Many people believe their daily mug of coffee or other caffeinated drinks may help them to lose weight or keep weight off. However, the diuretic effect of caffeine is what appears to create weight loss, and this causes loss of water, not fat. Reputable practitioners, like the Mayo Clinic, debunk the myth of caffeine for weight loss and discourage its use as a weight loss aid.

The use of so-called weight loss supplements is generally discouraged by medical fraternity as they have negative health effects and for the weight loss to be sustained, they may have to be taken on a long-term basis.

ü  Caffeine intake often perpetuates many of the factors which may contribute to weight gain and obesity. Excessive and uncontrolled caffeine intake may aggravate stress, leading to increased levels of the glucocorticoids such as cortisol. These hormones are the ones which are responsible for increased heart rate, blood pressure, and a sense of “emergency alert”. The purpose of this “fight or flight” response is to provide the body with a temporary energy boost for intense physical activity. But in today’s sedentary life, this may create health problems.

ü   The continual state of increased stress resulting from caffeine consumption can negatively affect weight control through disruptions in normal metabolism.

ü  Chronically elevated blood cortisol levels that are caused by frequent stress or regular caffeine or coffee intake lead to an increased buildup of fat in the abdominal area; this type of weight gain further stimulates the release of additional stress hormones and the cycle continues.

ü  Stress, especially emotional stress also triggers bingeing tendencies and cravings, especially for fat and sugar laden foods, which are related to increased caloric intake and weight gain.

ü  Excessive caffeine ingestion contributes to insulin resistance and impairs glucose and insulin homeostasis as part of the stress response. Drinking excess coffee can cause insomnia and sleep deprivation, both of which have been found to increase insulin resistance

ü  Although caffeine is included as an ingredient in many weight-loss aids, it actually stimulates appetite. Initially, caffeine may decrease appetite through its central nervous system response. However, subsequently caffeine increases cortisol levels, and research has pointed that higher levels of cortisol stimulate appetite.

ü  Caffeine triggers activation of the sympathetic nervous system and the adrenal glands,  causing an immediate and sustained constriction of blood vessels, decreased circulation to the brain and a heightened feeling of low blood sugar. The body’s reaction to low blood glucose levels result in food cravings and increased appetite. People often crave higher fat foods resulting in increased caloric intake, further interfering with the body’s ability to maintain a healthy weight.

ü  GABA (Gamma-aminobutyric acid) is a neurotransmitter naturally produced in the brain and nervous system as well as the heart. It plays an important role in mood and stress management and influences a person’s sense of well-being. Caffeine has been found to interfere with binding of GABA to GABA receptors, preventing it from performing its calming function and thus increasing stress and stress related eating disorders.

My Recommendation

It might appear from the above that caffeine in any form is bad and should be strictly avoided. But that’s absolutely not true. . It is the excess intake of caffeine( above 500mg of caffeine per day as in 6-7 cups of coffee per day or 3-4 cans of red bull), which has been associated with adverse health consequences. Caffeine in moderate and controlled amounts under guided supervision of a nutritionist or a physician, who understands your body chemistry and nutritional needs may not affect your health adversely and at times, may even help in achieving weight loss. Caffeine, if used in conjunction with overall correct eating regime and regular exercises may be beneficial to uplift your moods and boost your energy levels and also assist in improved exercise performance and better metabolic rate.

Caffeine Alert

 

Coffee – a drink obtained by infusion of the ground beans of coffee plant is the primary source of caffeine in our body. It is one of the most freely marketed addictive substances in the world. It is a daily beverage for many of us so much so that it has become a part and parcel of our lives. One cup of instant coffee contains about 60-70mg of caffeine. Before you pick up the next cup of coffee, get acquainted with a few scientifically researched facts about caffeine.

 

• The precise amount of caffeine necessary to produce effects varies from person to person depending on body size and degree of tolerance to caffeine.

 

 

• Consumption of caffeine does not eliminate the need for sleep, it only temporarily reduces the sensation of being tired throughout the day.

 

• In general, 25 to 50 milligrams of caffeine is sufficient for most people to report increased alertness.

 

• Caffeine increases the reactivity of the body to the stress of everyday life and increased levels of stress negatively affect weight loss.

 

• Caffeine tolerance develops very quickly, especially among heavy coffee and energy drink consumers. Complete tolerance to sleep disruption effects of caffeine develops after consuming 400 mg of caffeine 3 times a day for 7 days.

 

• Withdrawal symptoms—possibly including headache, irritability, an inability to concentrate, drowsiness, insomnia and pain in the stomach, upper body, and joints may appear within 12 to 24 hours after discontinuation of caffeine intake, peak at roughly 48 hours, and usually last from one to five days

 

• In large amounts, and especially over extended periods of time, caffeine can lead to a condition known as caffeinism. Caffeinism usually combines caffeine dependency with a wide range of unpleasant physical and mental conditions including nervousness, irritability, anxiety, tremulousness, muscle twitching (hyperreflexia), insomnia, headaches, respiratory alkalosis, and heart palpitations.

 

• Two diagnosed caffeine-induced disorders that are recognized by the American Psychological Association (APA) are caffeine-induced sleep disorder and caffeine-induced anxiety disorder, which can result from long-term excessive caffeine intake.

 

• Of all the dietary habits that people find difficult to change, coffee drinking is one of the most challenging because it is so entrenched in cultural habits and caffeine addiction

 

Gauge Your Risk:

The coffee drinkers can be gauge their health risks based on these categories:-

1. Low risk (those who drink zero to two cups per day)
2. Moderate risk (those who drink 3-4 cups a day)
3. High risk (those who drink more than 5 cups daily)

Natural Remedies for High Blood Pressure

 

Hypertension or high blood pressure is among the ailments that we have brought upon ourselves with modernization. The factors which make one prone to high blood pressure are in fact the same which makes one prone to all lifestyle disorders, namely being overweight, having high cholesterol levels, being a smoker, experiencing high levels of stress, drinking excessive alcohol, and being genetically prone or with a strong family history. Adopting natural remedies to control high cholesterol and blood pressure levels is surely a better way to combat hypertension as most of the medications used for the same may be effective and necessary but most likely to be toxic in the long run.

 

High cholesterol and high pressure: There is a direct correlation between high cholesterol levels and elevated blood pressure. High cholesterol levels along with other lifestyle factors may lead to arteriosclerosis or hardening of the arteries which makes them rigid and resistant to expansion. This in turn results in increasing the blood flow resistance, thus causing a rise in blood pressure levels. The heart would in such case, need to pump the blood with greater force, which causes a strain on the entire cardiovascular system and increase the risk to heart attack and even stroke.

 

Salt intake and high Blood pressure:  Excessive salt intake can lead to imbalances in many minerals, cause calcium depletion and increase the hardening of arteries. Salt restriction is researched to have a modest blood-pressure lowering effect in people, especially those who are ’salt -sensitive’. Such people also benefit by taking salt substitutes, which are rich in potassium. However those suffering from kidney disease should check with their doctors before taking salt substitutes which are rich in potassium as unmonitored potassium intake may cause serious complications in such people.

 

So How do you lower your blood pressure levels?

ü  The first step would be to stop thrashing your body with stimulants like coffee, tobacco, and alcohol. Smoking produces a significant rise in the blood pressure just within 2 minutes of intake. While you may find alcohol relaxing, when under stress, it actually aggravates the problem. A small amount of alcohol (one or two small pegs) may help you to relax but increasing intake and drinking excessively with occasional bingeing may prove to be lethal! Stick to not more than 3-4 pegs per week.

ü  Start eating fresh stalks of celery every day.

ü   Garlic is yet another herb which is known to lower blood pressure and also help to reduce cholesterol & triglycerides. Garlic may be eaten fresh after crushing or taken in a capsule form. The compound allicin and diallyl sulphides are responsible for the healthful benefits. Cooking or exposing garlic to high temperature would however destroy its medicinal value.

ü  Drink as much vegetable juice as possible. Wheat grass juice and aloe vera juice are especially beneficial

ü  Eating fish two to three times a week helps in better pressure control. Alternatively you can even take fish oil supplements. Restrict red and organ meats.

ü  Switch to mono unsaturated fats like olive oil, almond and flax seeds from hydrogenated fats( present in margarine, processed foods, fried sweets)

ü  Fruits which are rich in potassium such as banana, guavas and vitamin C rich Oranges and sweet lime are recommended.

ü  Go for regular walks as they help to build up the cardio vascular strength by increasing the blood flow across the system.

ü  Lose weight if you are overweight as weight loss has an almost immediate effect on controlling blood pressure in most cases.

ü  Take adequate rest( sleep for 6-8 hrs) and adopt yoga/pranayam or deep breathing exercises to lower the pressure levels.

 

While some people may require medication to keep their blood pressure under control, most can lower it through changes in diet & life style. Losing weight, consuming specific vitamins and minerals through correct food choices and proper stress management helps to combat hypertension naturally.

Food for Thought

 

When thousands of people die in terrorist attacks or when hundreds meet their end in natural disasters like cyclone, flood or earthquake, they are rightly considered as global tragedies with manifold implications. However, when the same numbers of people die each day of unnecessary, preventable diseases like diabetes and heart ailments, nobody even raises eyebrows or misses a wink.

Yes, the diseases I am referring to are the ones which can be prevented with minor thoughtful modifications in your lifestyle, eating habits and activity levels. And yet, we don’t seem to care until these diseases strike us or our dear ones. We ignore the daily warning bells(read lowering energy levels, digestive complaints, increasing waistlines, receding hairlines and soaring stress levels ) and choose to wait for the inevitable to strike. Ever wondered why?

Why do we surrender ourselves to a life of wrong food choices, unhealthy stimulants, minimal physical activity and environmental pollution? A disease like diabetes or kidney failure don’t come up overnight  and are in fact results of subjecting our bodies to assault of free radicals. The free radicals are basically minute bombs sitting in our livers, kidneys, pancreas, hearts and blood and waiting to explode. Ironically, we only are to be blamed for their excess production owing to our lifestyle choices. This free radical activity disintegrates our immunity, impairs our bodily functions and makes us susceptible to a host of diseases and chronic disorders.

So how do we take control?

One sure way of taking control is by watching what we put on our plates. Another way can be to regularly indulge in any physical activity of choice, perhaps as simple as walking or swimming. Yet another way could be to try being a cold turkey and quit smoking, drugs and excess alcoholic intake.

Well, you might not be able to fight your genetic predisposition for a particular ailment or for that matter  contribute much towards lowering environmental pollution or pesticides in foods. But you can definitely arm yourself with an arsenal of good nutrition and correct lifestyle preferences.

A vibrant, disease free life is waiting to be embraced, you just need to take that first step! Choose a change today, which you can follow for a lifetime.

So, what are you waiting for?

The Right PCOS Diet

Women with PCOS (polycystic ovarian syndrome), are researched to be at a greater risk for heart diseases, obesity, diabetes and infertility. Among other factors, an optimum diet may serve as an essential treatment tool for effective management of PCOS and its related complications. This diet and PCOS relation gets emphasis because of the role diet can play in combating the insulin resistance, which happens among PCOS sufferers. The article is an attempt to highlight the role of diet in PCOS and also to provide certain practical guidelines for proper meal planning.

 

Insulin is a hormone which is produced in the pancreas with the primary function of converting the foods (especially carbohydrates) in to the energy. It helps in the transport of glucose to our muscles, fat and liver cells through blood stream. However, during PCOS, this function tends to get impaired, due to which the process of getting the glucose out of the blood into the cells gets affected. The result is that the body secretes more and more of insulin to get this excess glucose out of the blood and in turn creates havoc with the hormonal levels, ability to lose weight, LDL and triglycerides levels. Hence, the best way to treat PCOS and its symptoms would be to correct the underlying insulin resistance problem with diet, exercise and if needed, weight loss.

 

Studies have shown that losing only 5-10% of body weight can lead to substantial improvement in your skin health, menstrual cycle irregularity, response to insulin and even fertility issues. A typical low fat and high carb is not going to work for such patients as carbohydrates, especially the refined ones, will quickly get converted in to glucose and cause elevated blood glucose levels, which in turn will increase the insulin production and its related problems. The key to success for PCOS diet is a low glycemic index diet, which maintain a steady blood glucose levels and also help to reduce weight.

 

So what do you eat?

 

Well, the non-obese women with PCOS problem who get regular periods may eat a balanced diet with approx. 50-55% of calories from complex carbohydrates( whole grains, fruits and vegetables) and 20-30% from lean proteins( egg whites, whole pulses and low fat dairy products). However, an obese patient with insulin resistance may need to lower the carb intake to 40% and replace the carbohydrates with healthy mono unsaturated fats like omega 3 fatty acids( flax seeds, olive oil and fish). The diet plan should be tailored as per individual requirement and degree of insulin resistance and the effectiveness of the diet plan may be determined by factors such as improvement in menstrual cycle regularity, weight loss or decreased insulin levels.

 

A few dietary guidelines to combat PCOS

 

• Try to select lower glycemic index foods such as whole grains( jowar, bajra, whole wheat, green vegetables, etc)as they will cause a slower rise in blood sugar levels. For example, oat flakes or wheat daliah (10 gm fiber/1/2 cup) has a lower glycemic index than cornflakes (1 gm fiber/1/2 cup).Simply put, add fiber in your diet by selecting wheat breads over white breads, wheat rotis over rice or maida naans, fresh fruits over fruit juices.
• Do cut down your carbohydrate levels so low that you induce ketosis. Try to space the carbohydrates evenly through thedday and eat small and frequent meals rather than 3 large meals.
• Restrict intake of those carbohydrates that trigger more hunger or cravings (ie. Refined sugar, sweets, candies or chocolates which triggers craving for some people). Choose dates or honey to meet your sugar cravings.
• Suggested vitamin / mineral supplements: Taking calcium 1000 mg – 1500 mg  (take two – three  500 mg pills a day as prescribed but be sure to space them out as you can only absorb 500 mg at a time). You may also add a multivitamin with minerals like folic acid, especially so, if you are trying to get pregnant.
• Drink at least 8-10 glasses of water per day as a high fiber carbohydrate intake can cause dehydration.
• For heart health, limit foods high in saturated  and trans fats (ie, whole milk and products, butter, red meat, fried foods, rich desserts, etc.). Select mainly monounsaturated fats (ie. olive oil, canola oil, nuts) and omega 3 fats -fatty fish (such as bangda, rohu, sardines, surmai), flaxseed, nuts as these fats are heart friendly.
• Exercise on a regular basis to lose weight and improve insulin response.

The above are just a few tips to guide you on a healthy path and to fight PCOS. An individualized diet strategy shall aid in lowering weight, decreasing the insulin resistance and also to improve your heart and over all health.

 

Healthy Eating Tips for Working Women

 

Making healthy eating a part of your life can be a tricky challenge, if you are a working woman with demanding personal and professional commitments.

It’s a similar story for many women- leaving for work with a cup of coffee hurriedly had with some biscuits or jam and toast, another two cups of coffee or tea at office, lunch that’s usually eaten out with friends or clients or some sandwiches or puffs from a fast food outlet. Another cup of coffee in the evening with some cake or cookies shared with colleagues, perhaps followed by a small bar of chocolate to get rid of those gnawing feeling of irritability that creep up. Dinner is often ordered from a restaurant because your cook plays truant and you’re a bit too tired to cook. Sound like someone you know?

 

Sure, you are a master at multi tasking and juggling time, but when it comes to eating a healthy balanced diet, most of us fall short of expectations. Understandably ready to eat food packets or frozen foods do seem very tempting- they’re convenient and time-saving. But, unfortunately most packaged and processed foods are full of sugar, preservatives and contain little or no nutritional value. Result? Weight gain, poor concentration, restlessness, irritability, low energy, hyperactivity, allergies, frequent colds, earaches and food cravings. So what do overworked people eat?

 
Ironically, the busier you are the more crucial it is for you to eat healthy. And healthful eating need not be too time consuming…. all it requires is some awareness and planning. I am listing down a few Healthy eating tips for working women.

 

Tips for eating on your desk

 

Spending the lunch hour in front of the computer and eating on the office desk while reading mails, answering calls or shuffling papers is common among those who are overworked. But, this habit comes with its own set of health issues. Since you are more engrossed in the mail and not the food, you tend to overeat. Also it takes away that one hour of getting up from your chair, interacting with your colleagues and the much needed movement to your limbs. Thus, it is advisable to look out for an alternate place to dine like your office canteen, cafeteria, restaurant or even your friend’s desk. However, if you can’t just break away, follow these tips-

• Have a lunch which is moderate in size and needs your attention. Have chappatis with vegetables or rice with beans, instead of grabbing a sandwich or a franky.
• Carry salads, nuts, fruits, wheat cookies and yoghurt as handy snacks, if your lunch is going to be delayed
• Walk around, whenever possible. Walk to the cooler, vending machine or the copier instead of getting them on your desk by an office helper.
• Eat with a friend to break the work monotony, refresh your self and also to improve your productivity and efficiency.
• Avoid making it a daily habit.

 

Tips to eat on the go

• A restaurant that offers seafood is a good choice.
• Choose dishes that you can have grilled, baked, barbequed, steamed or roasted.
• Request that your food be prepared in less oil and that sauces, toppings, dressings and cheese be served separately. You could have a salad dressing made of olive oil and vinegar.
• If you’re having a sizzler avoid the sauce and French fries, if you’re having soup avoid the ones that are corn, cream and white sauce based and settle for clear soup.
• Always have whole wheat bread instead of white bread. Have tandoori rotis instead of naans and dals without extra butter toppings or ‘tadka’.
• Avoid fried foods and sugar totally.

 

Tips to make smart food choices

 

• An optimum diet consists of fresh foods that are high in complex carbohydrates and fiber, low in fat, salt and sugar and moderate in protein
• Consume more fresh fruits, vegetables, legumes and whole grains and reduce your intake of simple carbohydrates such as refined sugar, maida and alcohol- they’re high in calories and low in food value
• Reduce caffeine and salt intake: Limit yourself to 1-2 cups of coffee daily anything over that could wear down your adrenal glands and stress your body causing restlessness, insomnia and a racing heartbeat. Instead switch to green tea, lime water or buttermilk.
• Eat in a relaxed atmosphere, eat slowly and chew your food thoroughly
• Never skip breakfast and eat smaller meals more frequently.
• Plan your grocery shopping on the weekends and if possible prepare bigger batches of ready to add masala ( onion—tomato paste, ginger garlic paste), or even precut vegetables.

 

Time, habit and convenience probably determine your food choices. But it is assured that if you plan your daily meal in advance, a healthy and energetic life is just around the corner. Take the leap and be healthy!!

 

Glycemic Index and its Effect on your Blood Glucose levels

The concept of glycemic index of foods was developed to compare the postprandial (after food) response on the blood glucose levels after eating a constant amount of different carbohydrate-containing foods. Simply put, to observe if there is any marked difference in the levels of blood glucose after eating refined foods like white bread and high fiber foods like fruits or vegetables.

 

The glycemic index is basically a measure of the change in blood glucose following intake of carbohydrate-containing foods. There are some foods (like sweets and chocolates) which result in a marked rise followed by a rapid fall in blood glucose, whereas others produce a smaller peak along with a more gradual decline in plasma glucose. This drastic blood sugar level fluctuation is not desirable as it may promote heart diseases by increasing oxidative stress to the vasculature, alter the insulin response and also lead to mood swings and hypoglycemic episodes. A low GI food will release glucose more slowly and steadily and is thus desirable.

 

The glycemic loads of foods, meals, and diets are calculated by multiplying the glycemic index of the constituent foods by the amounts of carbohydrate in each food and then totaling the values for all foods. Foods with low glycemic indexes include oats, barley, bulgur, beans, lentils, legumes, pasta, whole wheat, rye, wheat bread, apples, oranges, milk, yogurt, and ice cream. Fiber, fructose, lactose, and fat are the dietary constituents that tend to lower glycemic response.

 

If eating carbohydrates increase blood glucose, then shouldn’t we restrict the intake of carbohydrates in our diets? 

Well, absolutely not. The dietary carbohydrate is an important component of a healthy diet. Carb digestion provides us with glucose, which is the primary fuel used by the brain and central nervous system. Moreover, the foods that contain carbohydrate are also important sources of many nutrients such as water-soluble vitamins and minerals as well as fiber. Even in diabetics, a low-carbohydrate diet is not recommended. Blood glucose is increased in individuals with diabetes in both the fed and fasted state. This abnormal metabolic response is due to insufficient insulin secretion, insulin resistance, or a combination of both. Although dietary carbohydrate increases postprandial glucose levels, avoiding carbohydrate entirely will not return blood glucose levels to the normal range. So it is imperative to have diets which provide 45–65% of calories from complex carbohydrate, with a minimum intake of 130 g carbohydrate/day for adults.

 

Knowing the glycemic index of a particular food helps in choosing the source of right carbohydrate in our diet and also which ones to avoid. The higher the rank of the carbohydrate ingested, the quicker it raises sugar levels in our blood, and hence more drastic fluctuations in the blood sugar levels and higher risk to related symptoms.

 

 

Glycemic Index Food Chart

Low Glycemic Index food (less than 55) 
Foods with GI index between 55 and 70 are consider intermediate
High Glycemic Index food GI (more than 70_

 A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person experiencing low blood sugar levels.

 

 

FOOD	GLYCEMIC INDEX
HONEY	91
WHITE BREAD	72
TABLE SUGAR	64
BANANA	61
POTATO	50
APPLE	38

 

In addition to the glycemic index, there are a variety of factors intrinsic to a given food that can influence its impact on blood glucose. These include the physical form of the food (i.e., juice versus whole fruit, mashed potato versus whole potato), ripeness, degree of processing, type of starch (i.e., amylose versus amylopectin), style of preparation (e.g., cooking method and time, amount of heat or moisture used), and the specific type (e.g., sphagetti versus macaroni) or variety (e.g., long grain versus white) of the food. Extrinsic variables such as the intake of protein and fat with carbohydrate sources, and degree of insulin resistance will also alter the effect of a specific carbohydrate-containing food on blood glucose concentration.

Satisfy your Hunger but Learn to Tame your Appetite !

 

Ever wondered ‘why do you eat, even though you are not hungry?, or just finished your meal, but still feel hungry? The answer lies in understanding the difference between your hunger and appetite sensations. Confused? Read on to know how to satisfy your hunger whilst taming your appetite!

 

Although appetite and hunger are closely related, they are quite different and distinct from each other.

In the nutrition circuit, the three primary factors regulating food intake may be listed as:

• The hunger centre, situated in the hypothalamus.
• The appetite centre, which is placed in the stem of the brain
• And the satiety centre, which is connected to the appetite and hunger centre through a neural system.

Why do we feel hungry?

It is the hunger centre that is responsible for the long term, metabolic, regulation of food intake over days and weeks. The hunger centre is responsible to maintain normal quantities of nutrient stores and to control the physiological manifestations of hunger. The factors which influence our hunger centre are:

• When we have lowered blood glucose concentrations, hunger center gets activated to cause the sensation of hunger.
• When amino acids (constituents of protein molecules) concentration in the blood decreases, hunger increases, although this effect is not perceived as powerful as our glucose requirement.
• When the number of fat molecules in the body increases, our physiological hunger actually decreases.
• When we’re exposed to cold weather, we are physiologically stimulated to eat more as cold temperature increases our need to provide fat for insulation against the cold. Hence the tendency to feel hungrier during winters.

So, what is appetite?

While hunger is a craving for food associated with a number of sensations such as  hunger pains or a “gnawing” feeling in the stomach, general tension, restlessness and ‘light headed’ feelings, appetite, is just a short-term, environmentally regulated stimulus to eat. The appetite is concerned with the eating factors like salivating, tasting, chewing, swallowing, and the clinical condition of the stomach and internal organs. Appetite is an emotional sensation associated with the desire to eat a certain food, based on the pleasure you experience while eating a particular food. As opposed to hunger, appetite may occur even when food reserves are sufficient.

Appetite versus Hunger

A clear distinction between the two can be put simply as ‘The desire for food is appetite while hunger is the sensation caused by fairly frequent and rhythmic contractions of the empty stomach, thus causing a desire for food. Appetite may be a consequence of hunger, but it does not always necessarily follow hunger. A few factors that may influence appetite are related to the color, aroma, presentation of the food and also emotions, pleasant company, and general state of happiness.

Satiety and its relation to hunger

Full satiation is obtained only when nutrients levels (such as glucose) in the blood increase; i.e. after the taken food is aptly absorbed. Hence, hunger and satiation are nothing but two sides of the same coin. Satiety, however, is more than mere absence of hunger, since it can be associated with pleasure and the feeling of a full stomach. A person seeking weight loss needs to improve his chances of attaining satiety easily and quickly by-

• Avoiding  to eat meals in a hurry and chewing the food well;
• Avoiding distractions such as conversations, TV or other things that may affect normal satiation;
• Eating fiber dense foods in small proportions at regular intervals;
• Ensuring that the table is well-laid with nice-looking, aromatic food;
• Having a meal in a pleasant ambience with family and friends

All of the points above contribute to obtaining early satiation and helps to control one’s appetite in accordance with one’s true energy requirements.

Simple ways to Tame Appetite-

The basic principle for adequate eating is to tame your appetite to control your hunger. If you wait until you’re physiologically hungry before you eat, you may well consume two or three times the amount you actually need for adequate nutrition. This is usually the case with people who skip meals and then “overeat”, as it’s comparatively easy to brush aside your appetite but virtually impossible to ‘fight off’ real clinical hunger signals. To stop this happening, try to eat nutrient dense balanced meals every day.

ü      Increase your intake of low-caloric and fiber-rich foods that can occupy significant portions of the stomach and eliminate gastric-induced hunger.

ü      Take care to tame your appetite by following positive eating elements and eating within your calorie range.

ü      Avoid taking appetite suppressants or anorectic medicines without prescription as they may cause effect your brain function adversely.

Foremost, remember that the primary cause of obesity, among others, is unbalanced nutrition and excessive calorie intake, originating from your unhealthy choice of foods. In all probability, you are a normal individual with a normal appetite and sensation of hunger and satiety who is above his ideal weight range due to consumption of diet which is disproportionately calorie rich!