NATIONAL SPORTS DAY

                              

When you get into a sport, what is the first thing you invest in? Your equipment right? The latest shoes with support and improved grip, the newest racket with upgraded balance, the top of the line bat and kit on par with professionals. To be the best most people settle for buying the best. 

But what if i told you that there is one item in your own home worth investing in that has the potential to maximize not only your performance right from your strength to your endurance, but also your recovery?

The foods in your kitchen are some of the most powerful tools in your toolkit as a sports person and more often than not the most underutilized.

Want to jump start your performance on the pitch? It all starts in your plate. Read on for the Diet Dr Clinics Sports Nutrtion Strategy.

•    Before a match it is important to be properly fueled to prevent muscle exhaustion. The best fuel is in the form of high quality carbohydrate: 

 o  such as sweet potato

 o   fruits such as: banana

 o  peanut butter on whole toast sandwich.

•    During the match to maintain sodium-potassium balance (which is important to prevent muscle cramps and fatigue) sip on :

o   Fruit infused or chia seeds water.

o   Coconut water is another amazing addition naturally rich in all necessary electrolytes and minerals definitely better for you than supermarket sports drinks!

•   After the match: The body is likely to be in a fatigued or exhausted state with most of its energy (muscle glycogen) depleted, this coupled with post exercise inflammation makes this the most important time to eat the right foods.

o   Good quality protein sources which can be easily absorbed (high bio-availability) such as egg white, natural whey water, cow’s milk etc.

o   Consuming a diet low in inflammatory foods such as high sugar/ high fructose foods, vegetable oils, margarine, refined carbohydrates, processed meats like sausage, bacon etc keeps your performance in the best shape possible allowing you to train/ play more consistently.

o   Similarly eating anti-inflammatory foods post training or matches boosts recovery. Foods rich in omega 3’s and 9’s: e.g. chia, flax, basil (sabja) seeds, coconut oil are all good options. As well as anti-inflammatory spices like turmeric, ginger etc. Seasonal fresh fruits and vegetables that are brightly coloured also contain an array of anti-inflammatory compounds. 

o When eating for peak performance always consult a trained nutritionist who can alter your eating plan according to the sport you play, your schedule, dietary habits etc.

HAPPY GANESH CHATURTHI

The entire team of Diet Dr Clinic - Powered by Harpreet Pasricha wishes you and your family a Happy, Healthy and Prosperous Ganesh Chaturthi this year.

It’s that festival where the smell of food speaks more than the people at home. 

Here are some festive season eating guidelines for all those who thinks eating healthy during festivals is impossible!! 

• Festival time is the time when your loved ones shares some extra love on your plate which you cannot say no to. Make sure you balance the extra items consumed with a lighter meal later on. For example, a heavy lunch can be balanced with a lighter dinner or a heavier snack followed by lighter meals.

• There are variety of options in the house during the festive season. From sweets to sharbats from laddoos to modaks. Choosing them wisely will definitely help our body to stay healthy. Modaks are something which people eat whole day especially during chaturthi - from breakfast to dinner, choosing the ones which are steamed instead of those which are deep fried is what we call wise decision.

• Sometimes even after a heavy meal eating a dessert during festivals is mandatory. A small quantity of desserts after a meal won’t harm you much if you stay active for atleast 30 minutes post meal. You can take a walk inside or around your house or can do some household chores to burn those extra calories and feel lighter.

• During celebration time it’s very difficult to follow a complete healthy eating pattern. But there is one way you can consume your favourite dish without any regrets is by eating in moderation that is eating in small quantities. It starts off with choosing a smaller bowl for desserts, having mini sized versions of sweets or cutting the sweets into pieces.

WORLD BREAST FEEDING WEEK

Breast Feeding: The Breast Breakfast for your Baby!

Fact: The Rate of Exclusive breastfeeding (for the crucial first 6 months) in India is 55%

Fact: Less than 50% of children born here are breastfed within the first hour of birth.

In 2018 India, with half the children born in the country being denied the best start to life not only incurs 99’499 infant deaths a year but also cost healthcare close to 25 billion in the same time span!

All this and it could be easily prevented? Read on to find out why you need to support and promote this potentially lifesaving practice:

1. Breast milk provides new born’s with their first vaccine against the dangerous world beyond the womb by providing them with colostrum which contains powerful antibodies from the mother coupled with growth factor to help the baby grow strong and even clear their gut.
2. It contains antioxidants and anti-inflammatory properties, something no baby formula can compete with.
3. Breastfeeding can potentially save your baby’s life in the years to come as research indicates it wards of chronic diseases such as Alzheimer’s, high blood pressure, diabetes, asthma and a lot more.
4. Feeding the baby can even promote calmness in the baby and enable the child to have better social skills later in life (owing to the skin to skin contact)

If these benefits weren’t enough to convince you here are 2 exclusively for Mama!

•      It has healing powers: It Can help ease postpartum bleeding, promote healing (one study even shows women who breastfeed take less sick days from work than those who don’t) in the mother and even foster feelings of calmness and well being (especially vital to women facing postpartum blues!)
•    It can help you lose the extra baggage: your post-pregnancy weight can be halved through breastfeeding alone which consumes 25% of calories, that’s even more than your brain which uses 20%. In addition to burning what you eat the fat cells stored in the mother’s body are broken down to aid in milk production.

It's therefore very important to not only promote breastfeeding and support it but to also acknowledge our role in society towards encouraging the practice as every new mother in India can breastfeed, if society, family and the health care system work together!