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 The roti sabji or idli or poha that we used to feast when we were adolescents is almost an outdated start by current standards.standards.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.