Monday, 28 December 2015

Breakfast and our health

Breakfast and our health
As my mother used to say when we were in a small city in 1990s “Your breakfast is very important for a good day”. The roti sabji or idli or poha that we used to feast when we were adolescents is almost an outdated start by current standards.standards. However-the garlic bread, bread butter, biscuits, puff-sand coffee that is a current standard breakfast in today’s running world is no better either. What is the significance of breakfast and how can you design your breakfast recipes that are healthful, convenient, and tasty?
Morning metabolism                
Our body needs energy 24 x 7 and our metabolism keeps a nearly stable stock of energy whether we are eating or not. Since our brain can not store any energy, it has to depend up on constant supply of sugar (glucose) flowing in your blood. The food we eat is digested in our intestines; proteins carbohydrates and fats are broken down into minor fragments and  are absorbed into the blood stream. The uptake of glucose raises the blood sugar level, and insulinis secreted inpancreas. It is the insulin that powers our body’s metabolism by allowing the glucose to enter cells. The excess glucose which is not burned is converted into glycogen and is stored in liver and muscles to meet future energy demands.However our body can stock only a small portionofglycogen; Balance of excess glucose is converted into fats and is soaked into body’s fat deposits. Our body does not store excess protein and carbs, it alters it into fat.

When we are not eating food, ourmetabolism performs reverse function. Your liver not only alters glycogen into glucose but alsosecretes additional glucose to maintainourblood glucose levels nearly stable. Still if you need more energy, fatty acids are released from your body that can be burned to produce energy instead of carbohydrates. Since protein we eat is utilised to perform growth and repair functions of our body they are not utilised for a shorttime of energy scarcity. However in a real famine, the body even burns protein to produceenergy that is cannot get any other way.
A gapof 10 or 12 hours between yesterday’sdinner and today’sbreakfast is barely a famine, but it isenough to put bodymetabolism into an energyorganizing mode. Our first food of the days hence is important as it helps the energy flow back into storage, hence it isessential to do it right.
Configurations, not perfection
There is nothing called “perfect food” or “a perfect meal”. There is surely however a dietary configurationthat is paramount for health. A study carried out in Harvard with more than 50000 participants to establish the health benefits of “Good Configuration”described by a high intake of whole grains, legumes,fruits and vegetables, , fish, and poultry, over a “Western configuration,” which includedrefined grains, sweets, highfat dairy products, ,processed meat, red meat, and fries. The results were mere formalities: Those men who followed Good Configuration diet had a much reducedrisk of diabetes and heart disease over the men who took a typical 21st-century Western diet.
Ourdiet should be practical but not disciplinary or even boring. Includea wide variety of foods and try with new ones. 20-25% of our daily required energy only shall come from fats. So keep fat consumption modest by decreasing your intake of saturated fat from dairy products, meat, fried foods, and snacks.However addnuts, fish which are rich omega3 fats and olive oil which contains monounsaturated fats. Avoid simple sugar and simple carbs as they are rapidly absorbed into the blood stream and raises blood sugar. On the other hand add enough complex carbs that takes time to get absorbed. The total intake of carbohydrates shall be 50%–65% of body’sdaily energy needs. Include foods that giveat least 28 to 30grams dietary fiber in a day. The daily intake of protein shall be restricted to 15% of your total energy needs.
How can breakfast fit into this healthyconfiguration? Breakfast is the greatest time to get complex carbsand dietary fiber. Actually, if you start at breakfast, you willfind it hard or even impossible, to your daily dose of fiber you need even though vegetables and, beansare excellent breakfast foods.
Not suggested
To include eggs in the breakfast is a little debatable as it also contains cholesterol. However foods such as doughnuts, fried potatoes havetoo much fat. Processed meats, processed butter alsohas too much fat and salt. And the cutlets, batata vada, mirchi bhaji, samosa, andMcBreakfasts at your nearby fastfood stall has too much of everything other than dietary fiber.
Breakfast connection withbelly fat
Many people are so obsessed with weight loss that they even think that avoiding meals is their answer for how to loseweight naturally. It isnot true, particularly if you are skipping your first meal, i.e. breakfast. Following are some findings from some studies across the globe
ü  A study of more than 16,000 American adults concludedthat breakfast eaters were slimmer than those who used to skip breakfast and people who designed their breakfast recipes aroundwhole grain cereals were thinner than adultswho tookmeat or eggs.
ü  A study on more than2,800 young adults found that that people who takebreakfast regularly were only has 50% probability of getting  be obese than breakfast skippers.
ü  A smaller study in Massachusetts concludedthat avoiding breakfast isassociated with a fourfold rise in obesityrisk.
ü  Takingbreakfast at home wasobviously more advantageous than eating out.
Breakfast is “the most essential meal of the day. A good breakfast perhapswill notboost your cerebralactivities, but will certainly help you lose weight naturally if you add highfiber, whole grain cereal breakfast recipes. This will further reduce your risk of diabetes and heart disease.
Above all, maybe, a good breakfast is a perfect way to go for healthful diet.Trydifferent breakfast food until you find a nutritiousbreakfast which is tasty also. And if you beginright and stay healthy, you can much those fatty foods from time to time. Howeverlike other, you’ll progressively lose your desire for samosa or burger.

Thursday, 10 December 2015

Diet chart after a heart attack

Diet chart after a heart attack:

Don’t focus only on removing fat; In place of processed food include variety of whole grains, vegetables as well as fruits in your diet chart.

Many food parcels have sound off about fat oriented statement which includes “no cholesterol,” or “fat free,” as well as “low in saturated fat.” Such well meaning statements were anticipated to help us and keep away from suspected dietary culprit. However eating too much fat such as trans-fat and saturated fat can increase the level of unhealthy LDL cholesterol which when oxidized turns into a bad cholesterol and it is the key contributor in Heart disease.
But as we gathered information from clinical studies over the precedent few years, the tale isn’t that much simple. When food manufacturer and even customers removed the fat from their products as well as dietchart, they frequently substituted it with unhealthy refined carbohydrates; commonly known to us as white flour and also sugar. You will find that people munch freely on cookies, low fat chips, refined cereals, fat free flavored yogurt, white bread, white rice.

Tuning the long held recommendation on fats

Many Experts tells that, diets rich in refined carbohydrates are increasing the risk of diabetes, obesity as well as increasingly contribute to the symptoms of high blood pressure. That’s why many experts and dietitian in Mumbai tells us to always consume following food in limit such as red meat, fatty dairy products cheese, ghee, palm oil which are the main supplies of saturated fat.
“If you look at overall perspective, mere calculating total amount of fats in your diet chart adds little value in attributing your health prospects. You have to consider your overall diet,” says dietitian Smriti who is a chief dietitian in one of the diabetes treatment centers in Mumbai suburbs. She says “in actual, many foodstuffs such as bagels, fat free ice cream, and 97% fat free subs are low in fat as well as saturated fat may be more risky than foodstuffs that include some saturated fats for example nuts and avocados. Hence it is important to know your overall nutritional status”. Diet Kundali has helped us to evaluate nutritional status of more than 30 nutrients in order to prescribe more accurate diet chart to patients undergoing diabetes treatment, heart disease, she says. She says further that, time has come to switch from focusing cure to prevention. If you find that your eating pattern is not giving you the required nutrients you can identify it by simply generating your diet kundali. You don’t have to wait for someone in your family to suffer a heart attack. If fact any healthy family can avert symptoms of high blood pressure or major lifestyle disease simply by changing their diet. And for this you need to know what you are eating, she adds.
Making a heart healthy diet
Never fixate to keep away from particular nutrients such as saturated fats. Make your diet plan including some of these foods in a better way.
Eat 4 to 5 servings  every day
Eat 4 to 5 servings every day
Whole grains
Eat minimum 3 servings of whole grains products  every day;
Single serving is 2 slice of roti (whole grain), 1 cup of cooked cereals (whole grain) or cooked ½ cup brown rice.
Fish and seafood
Eat minimum two servings every week, including at least single serving of oily fish, like mackerel tuna or salmon. For people living inlands where seafood is not available salmon omega 3 supplement provides a good alternative.
Vegetable oils
15-25 gm (3-5) teaspoons every day.
Eat 4 to 5 servings every week (handful), Do not consume too much as it is low in calories but high in fats
Dairy products
Eat 2 to 3 servings every day including milk, curd etc
Note: Serving quantities and sizes are considered on a 2,200 calorie diet plan.

Quantifying saturated fat

Over the precedent few years, a number of studies have raised doubts over if saturated fats are that too much harmful. From the data gathered from recent six dozen studies to measure the risk of heart problems from the influence of different fats. When the scholars evaluated the heart disease risk between people who ate the majority of saturated fat as compared to those who ate the slightest, they established no clear variations.
As compared with carbohydrates, saturated fat will raise LDL cholesterol, but it also raises the “good” HDL cholesterol as well as lowers the triglycerides level. Many trials as well as observational studies have shown that switching saturated fat to polyunsaturated fats (the one found in soybean oils) lowers the risk of heart disease. But if you replace saturated fat with the refined carbohydrates it actually increases the heart disease risk. Having sweet or starchy foodstuffs  may cause rise the blood sugar level , along with levels of triglycerides, as well as other hormones which  contribute to overweight, diabetes, and the development of artery clogging plaque.
Sometime we, especially kids go with the advertisement on television that shows mouth watering dishes or kids munching their snacks with tomato sauce or jams. Sometimes parents also give their kids a lunchbox filled with refined carbs. People are so taste focused that they sometimes miss the bigger picture. These small things later converts to habits. A better breakfast roti sabji which includes spinach or green leafy veggies or mushrooms, she says.

Focus on whole grain diet

Having a little amount of ghee is not bad at all but the healthier option is use vegetable oil. There is no advantage in fat free butter as plenty of harm can come from high sodium content and other preservatives from the spreads you take from super market. The best choice is having fatty fish containing omega 3 such as salmon, at least 3 times a week
Even nutritional science is beginning to focus largely on the eating pattern instead of particular nutrients.  As far as processed food that you see on TV, if some of them has a food tag, it’s may not be the finest choice, she says. People need to keep their senses open and should ask questions themselves before accepting or rejecting a product.

Monday, 30 November 2015

Things you should know about Losing Belly fat and weight.

Over the past 10 years there has been burst in obesity every where in the globe. More than 30% of adults in western countries are overweight and even children also are in the grip of this epidemic. We are observing the similar pattern in Indian urban countries as well. Obesity increases the risk of many diseases including diabetes,infertility, high blood pressure,breast cancer and, asthma. Emotional disturbance of being overweight, including guilt and low self-esteem, should not be overlooked.

Healthy weight                                

Healthy weight is measured through BMI. Body mass index (BMI) is commonly used tool for assessing your weight that is based on your over-all body fat. At large, if BMI is more than or equal to 25 you are overweight and it will increased the risk of obesity related complication such stroke, cardiovascular disease.

How much calories do I need to burn to lose weight naturally?

An easy way to estimate the calories requirement to burn to gain your desirable body weight is to multiply 300 to the weight you want to lose in kg.1 kg is around 9000 calories. Thus, if you wish to lose 1 kg of weight per month, you need a calorie deficit of 300 calories per day (9000/30=300). This short fall can be produced by eating fewer calories as well as burning more calories or combination of both. For instance you can eat 200 fewer calories with an exercise that will burn 100 additional calories per day.

How to lose belly fat: Add weight training say dietitian in thane

Only exercise is not sufficient to loose belly fat, studies tells that some weight training is also very important against fight to lose belly fat. Researchers analyze that men indulging in weight exercise are at lower probability of increasing weight and increasing waist circumference and belly fat as compared to men indulge only in aerobic exercise. However the weight gain in case of people doing aerobic exercise was very minimal as compared to people doing with weight training. Moreover the ideal results obtained from uniting weight training along with aerobic exercise.  Doing weight training or preferably merging it with aerobic activities could benefit older adults to lose belly fat while increasing muscle mass.

Read Lose weight on your stomach tips
Belly fat is associated with reduced bone strength, bone loss, diabetes and heart disease. You can combat by targeting around 150 minutes of modest to heavy exercise per week along with weight training activities if your doctor supports.

Is glycemic index of food is the key to how to lose belly fat?

You can get alot of health benefits by adding lowglycemicindex food in your diet andavoiding highly processed foods(which is also called as high Glycemic food).
The glycemic index is a figure that tells howquickly the body digests thefood andtransforms it into the blood glucose.Many studies recommend that lowerglycemicindex food may offer many important health benefits like itminimisethe risk of heart disease,obesityas well as diabetes.
Even if you don’t want to enter into the analysis of glycemic index of each and every food in your diet you can still avail benefits by simply ducking highly processed foods such as white rice, white breadand sugary foods. They are responsible forraise in blood glucose levels quickly but are also individuallylinkedto poorer health as it contains only empty calories.Eating less processed food in your diet is going to cover against a huge number of risks.

Heart and Glycemic index food

The theory behind choosing the low glycemic index foods (that includes fruits and vegetables dairy products, nuts and grains) allows blood insulin to get utilised properly.High glycemic index food raisesblood sugar suddenly after eating.It may cause many health problems. In few studies it has been discovered that over the time people adding a lowGI food in the diet are benefitted with lower risk of obesity, diabetes and heart disease.
.Low GI food in your diet will help to decrease the heart disease, cholesterol and blood pressure. The above outcome is from a classic studyconducted over overweight people who were given different dietplans for 35 daysweeks based on the DASH diet. The foods were higher or lower in carbscontents (daily energy was 40% to 58% from carbs) and higher or lowerglycemic index.
However it is observed based on carefully controlled trial that eating lowglycemicindex foods in your diet chart was relatively healthy however it has minimal effect on the risk of heart disease. On the other hand you can have a better proven health benefits by reducing the amount of carbs in the diet than trying to shift tothe type of carbs.

But does glycemic index still counts?

This one research does not abolish the perception of low glycemic index foo into your diet chart.According to research eating low glycemic index food is beneficial for people who are obese and undergoing diabetes treatment. However, diet rich in nutrients like fiber and whole grains usually does not reduce the risk of heart disease.
Whether low GI food improves health is the question still under research. But before the results are announced, you can enjoy some potential benefits overlooking the figures and data by reducing the consumption of the following foods. It will in creasethe whole quality of your diet,at the same time it willl ower its GI:
Avoid highly processed grains.Stay away from highly processed grains. Try to add minimally processed grains in your diet chart such as wheat berries, burgur, brown rice etc.
White potatoes. Healthier choice includes whole grain dishes, sweet potatoes, wholegrain pasta in your diet chart every day.
Stay away from extra sugar. Caloric sweetener like table sugar as well as high fructose corn syrup are high in glycemic index and are also independently associated with risk of being over weightand heart disease. Butter, mayonnaise, tomato sauce, along with numerous other processed food scomprises added sugar.
Here are some tips to lose weight naturally
·         Add fresh/frozen Whole fruit or canned fruit without sweeteners in your diet.Stay away from Fruit juice
·         Add variety of vegetables in your diet. It will provide you the essential nutrients.
·         Add whole-grain cereals such as oats,oatmeal,wheat flour etc.they are full in fiber and low GI food.
·         Stay away from those products which are made from refined wheat flour like cakes or cookies,add moderately sweetened food.
·         Add Probiotic (good bacteria) in your diet like curd.
·         Decrease the consumption of saturated fat like palm oil, dalda etc. and always rotate vegetable oil every month.
·         Limit the consumption of salt in your diet.
·         Never skip your meals
·         Drink at least 10 to 12 glass of water every day

Before going for some heavy diet plan and change in your diet schedule , you must consult your nutritionist and take advice from knowledgeable person. 

You can also register on dietkundali to ask your health related queries. Click here for free signup .

Also Read:
Lose weight Naturally
Simple ways to reduce weight