Common Myths About Dieting

In the era of fast living, people mostly have great desire to stay fit and look young. Every one of us consciously or subconsciously has made their own definition of “DIET”. Dieting has led to many unhealthy misconceptions about weight loss. People are, on an average, not aware or one can say largely ignorant about Healthy and Unhealthy foods, quantities to be taken and which food items to be encouraged and which to restrict. All this mainly depends on an individual's state in terms of his/her body structure, metabolism, life styles, ailments / diseases......

It is good to see, there is tremendous zeal among people to stay fit but for that there is requirement to have correct information about fitness methods and its effects and results.

With today’s trend of losing weight I have lot of patients who have the urge to know "Which food items to encourage in the diet and which ones to restrict?" or "What is best suited for me and what is not?" or “what is the ideal weight loss?”.... With this article I am trying to cover the most commonly asked questions:

·         Does dieting mean an absolute change in the eating pattern and appear weak and look starved?

By dieting everybody obviously means, eating less. This concept should be changed. Dieting actually means eating correctly, large quantities of the right foods and small quantities of the wrong foods. When you eat in this pattern there will be no side effects. It is not completely changing the eating pattern, but certain addition of foods to nourish bodies so that they are no deficiencies like anaemia, and being completely fit, far from being starved and weak.

·         How important is it to exercise for weight loss?

Exercise is a fabulous way and meant to relax, tone body and to improve stamina and not exactly lose weight. You might lose few kilos but to get the results it has to be combined with right kind and amount of food.  One needs to understand the right kind of exercise depending upon individual’s requirement, i.e. age, injuries, and lifestyle. Over-exercise which is done to lose weight faster in most cases lead to frustration and injuries. Including the exercise regime is very important and should be done but in moderation and depending on your requirement.

·         Are foods like mint, lemongrass, cumin seed (jeera), harmful for health?

Since ancient times foods like jeera, coriander, mint are been used in daily life.  Even the health practitioners use garlic and onion to lower the cholesterol, methi seeds and bitter gourd [karela] is used for diabetics. Certain foods act as a “delicious natural capsules” to detoxify, the body, but to understand that the health professional should know the action of the specific food on individuals body as ‘One man’s food can be another man’s poison’ – and  effect of food and drug upon the body differ greatly between individuals.

·         How many meals should be eaten in a day?

Whether you want to lose weight or not but one should have small and frequent meals to keep up the energy levels. This does not mean that you should keep eating the whole day. One should have 3 major meals i.e. breakfast, lunch, dinner and 2 small meals i.e. a mid morning snack and evening snack to keep up your energy levels and to avoid overeating in the major meals.

·         How much weight does an overweight or obese person should lose?

It is not always important to be in height weight ratio. The amount of weight loss depends on certain factors like age, body structure, physical activity, illness. This is best decided by the professional. Lose weight to be healthy and disease free and not starved and malnourished.

·         Does weight loss means stop eating and drinking and never getting back to normal life?

It’s about your entire food habits, lifestyle, sleeping pattern, vitamin intake that influences your weight, skin, hair, nails etc. Everything in moderation is the key. Hard drinks can be taken 2-3 times a week, if you really must, totalling up to 4-5 drinks in a week.

·         Are there specific foods that help in weight loss?

There is no one food that decides weight loss. Losing weight means eating but foods like whole grains, rice, soy beans, fish, milk, curd and eggs, so that you gain in health and lose in weight.

·         Can the diet which works for one person effects the other person to?

There is an ideal diet for a particular type of body constitution. Based on symptoms, your medical problems, your family history of medical problems, your lifestyle, a suitable diet can be designed which will suit your individual needs. The diet has to be designed to increase their energy levels and enhance immunity to handle stress and concentrate better. It is important to first identify body constitution and according to that derive a corrective-eating plan for each individual that covers all meals from morning to bedtime.

With the diet the complaints ranging from chipped nails, dull complexion, dark circles etc. should vanish, and metabolism and hemoglobin should be improved.

Healthy foods lead to sound health and these should be started from childhood. Lack of exercise, indulging in routine consumption of fast foods, etc leads to many health problems. The importance of diet in maintaining health should not be ignored. Since diet played a major role in controlling diabetes mellitus, cardiovascular diseases, hypertension, etc, it is important to take regular diet counseling from a professional who can understand your body and design the right diet for you.

Kids Nutrition

To ensure good nutrition in your child and that they grow up healthy, they will need to eat a large variety of foods. The amount of foods that they eat is much less important. Remember that your child's appetite may decrease and become pickier over the next few years as his/her growth rate slows. As long as they are gaining weight and have a normal activity level, then you have little to worry about. You can still offer them a variety of foods, but can decrease the serving sizes if they don't eat a lot.

It is much easier if everyone in the house follows these guidelines, than if your child has to do it alone

·         Limiting Television: You should limit television viewing to about one or two hours each day (this includes playing video games or using the computer). Watching television doesn't use up many calories and it encourages eating unhealthy foods and unhealthy habits. On the weekend, live life instead of watching it on TV. Find a new place to hike, go cycling, turn off the television and play card or board games or pursue other hobbies.

·         Healthy Eating Habits: Your child should eat three well-balanced meals of average size each day, plus two nutritious snacks. Discourage skipping of meals (especially breakfast). Snacks: You should limit snacks to two each day and they can include low-calorie foods, such as raw fruits or vegetables. Avoid using high calorie or high fat foods for snacks, especially chips, cookies, etc. Be the sports parent who speaks up about the nutritional quality of “treats” served after games and practice. Offer to put together a list of nutritious snack and beverage choices.

·         Drinking: You should encourage your child to drink six to eight glasses of water each day. Water has no calories and it will help you to feel full. Other drinks can include low fat milk, milkshakes, buttermilk, fruit juices and soups. Avoid letting your child drink regular soft drinks or canned fruit juices, as they are high in calories (150-170 calories per serving).

·         Diet Journal: Help your child to keep a weekly journal of food and beverage intake and also of the amount of time that is spent watching television, playing video games and exercising. You can also record your child's weight each week (but do not weight your child every day).

·         Regular Exercise: Encourage your child to play outside whenever feasible. Encourage regular exercise for 20-30 minutes, 3-4 times each week. This can include walking, jogging, swimming, bike riding, etc. It can also include playing a new sport, such as basketball, volleyball, tennis, etc.

·         Special Occasions: Do not pamper the child with food with promises like 'finish homework and will get a bar of chocolate' which most of the parents do; instead offer the child your time by playing games, swimming, cycling or visiting a gallery/museum. Allow your child to have special foods or desserts only on special occasions and not on everyday basis.

·         Be Innovative: Challenge your child to create his own recipe and explain them what nutrients are here in which foods it will help the child to understand the nutritional value of particular food and will also help to understand the importance in the body. You can help promote good nutrition by setting a good example. Discuss food advertising with your child.

Look Gorgeous on your Special Day

As a woman, most of us dream of a perfect wedding, from the way we look to all the arrangements. However, to fix how we look most of us hook up to crash diets and rigorous exercises for answers.  We don’t understand that wrong ways to lose weight by fad diets, crash diets and rigorous exercises will not just add all the weight that was initially lost but will also lead to complications while conceiving.

To lose weight in the right way and to look beautiful on your wedding day, follow these nutritional tips:

·         Anti-oxidant rich foods for the glow and radiance: Include different berries (strawberry, gooseberry), green tea, coconut water, soup of different colour vegetables like pumpkin, carrots, broccoli which are rich in vitamin A,C and E. These foods will revitalize your skin to look softer and younger and protect it from the damaging effects of the sun.

·         High quality protein for healthy and lustrous hair: Foods like poultry, fish, low fat yogurt and cottage cheese can strengthen, promote new hair growth and prevent breakage.

·         Healthy fats to look young: Essential fatty acids such as clarified butter and virgin coconut oil should be included for a healthy and supple skin. Go for nuts (almonds, walnuts) and seeds (chia, hemp and flaxseed) which are packed with zinc, omega 3 and vitamin E that boosts collagen production, improves blood circulation and acts as anti ageing foods.  

·         Spices for acne free skin: Turmeric, celery, parsley, mint and coriander should be consumed to treat acne.  Its antiseptic and antibacterial properties fight pimples and breakouts to provide a flawless skin.

·         Hydrate your skin: Keep your skin hydrated by drinking plenty of water, 8-10 glasses a day are recommended.

·         Probiotics for stronger nails and hair: Yogurt and buttermilk nourishes the blood vessels that surround the hair follicle resulting in healthy hair. Nails are made of protein, probiotics provide with amino acids that build healthy, flexible nails.

Follow these tips and see the magic on your skin, hair and nails. 

NUTRITION FOR WOMEN

NATURAL FOODS TO EASE MENOPAUSE

Antioxidants play a major role in easing menopause. A selection of micronutrients may be useful as a dietary supplement for protection against the decline of physiological functions caused by age-related oxygen stress.

Vitamin A

Yellow and orange fruits and vegetables, papayas, mangoes, oranges, carrots, broccoli especially in the leaves, sweet potatoes, kale, butter, spinach, leafy vegetables and pumpkin.

Vitamin C

Colourful fruits and vegetables such as oranges, kiwis, limes, berries (blackberries, blueberries and strawberries), peppers, sprouts, kale and spring greens.

Vitamin E

Avocado, nuts such as almonds or hazelnuts and seeds, spinach and other green leafy vegetables, vegetable oils like sunflower and olive oil, wheat germ, whole grain foods, milk and asparagus.

Supplying the above antioxidants may be beneficial in relieving the results of oxygen stress in women with menopause symptoms.

Glossy hair, strong nails and glowing skin may be signs of a great beauty regime, but the importance of a great diet shouldn’t be underestimated.

Some nutrition tips for women:

·         ADD FRUITS AND LEAFY GREEN VEGETABLES to your daily diet. Also include a variety of whole grains, beans, and other legumes to give you fiber which will fill you up and will keep you going throughout the day.

·         BONE UP ON CALCIUM. Women have a greater risk of developing osteoporosis. Calcium intake is recommended to support bone health. Plant-based sources of calcium include beans, broccoli, kale, brussels sprouts, and collard greens.

·         CUT BACK ON ALCOHOL AND CAFFEINE. Consumption of caffeine interferes with hormone levels and alcohol increases the loss of calcium. Limit alcohol consumption to one glass a day and caffeine to one cup a day.

·         DON’T SKIMP ON IRON. Women lose a lot of iron during menstruation and don’t consume sufficient iron. Boost your intake by eating foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

·         EAT THE RIGHT TYPE OF PROTEIN. Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Opt for fish, skinless chicken and turkey, low-fat dairy and plant-based protein sources, such as beans, nuts, seeds, peas, tofu, and soya products.

·         FAT FOR THE BODY. Essential Fats like Omega-3 and Omega-6 fats produce hormone-like substances called Prostaglandins, which affect immunity and inflammation in the body. Omega-3 fats suppress inflammation, immune responses and blood clotting. Omega-6 fats are also essential for healthy skin, but too much can cause inflammation and allergic responses. For healthy skin we need a balance of both types of fat. Incorporate canned tuna, salmon and sardines for a boost of Omega-3.

·         GO CRAZY OVER NUTS. Nuts are little nutrition nuggets – packed with essential fats, Vitamin E and Vitamins B. Nuts make a good snack: a small handful daily will give you energy and keep your hair and nails in good shape.

All about Diabetes (Management through Diet, Super foods and Facts)

Diabetes is a common life-long health condition and it is a group of metabolic diseases in which the person has high blood glucose, either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. Diabetes are classified into three groups i.e.-

1)      Type I Diabetes- The body does not produce insulin. People usually develop type 1 diabetes often in early adulthood or teenage years.

2)      Type II Diabetes- is the most common form of diabetes. The body does not produce enough insulin for proper function, or the cells in the body do not react to insulin.

3)      Gestational Diabetes-This type affects females during pregnancy. Some women have very high levels of glucose in their blood, and their bodies are unable to produce enough insulin to transport all of the glucose into their cells, resulting in progressively rising levels of glucose.

It is possible to lead a normal and healthy life by following certain prudent diabetes diet tips, in addition to exercise and prescribed medicines. Here are tips for a diabetes diet that will prove helpful in controlling blood sugar levels:

• Make wise food choices: The best tip for a diabetes diet focuses on choosing healthy food options instead of foods full of fats, carbohydrates, starch, sugar, and so on. For example, eat wheat pasta, brown rice and wheat bread instead of eating white rice, multigrain bread and so on.

• Limit concentrated sweets: Substituting sugary foods with other healthy alternatives such as fruit instead of ice-cream, fruit juices, desserts and so on.

• Limit consumption of alcohol: Alcoholic drinks have no nutritional value, but contain a lot of empty calories which directly leads to weight gain and other complications.

• Choose foods with healthful fats: Instead of butter or vegetable oil use olive oil and nuts (almonds, walnuts) which are helpful in lowering chances of heart attack, stroke and diabetes. Avoid fried foods, eat baked or grilled food.

• Exercise makes everything better: Exercise reduces the severity of the disease and significantly reduces the risk of long-term complications. Encourage regular exercise for 20-30 minute 3-4 times each week. This can include walking, jogging, swimming, playing sports such as tennis, volleyball and basketball.

• Small changes equal big results: you can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight. We as qualified Nutritionist suggest you that losing weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. It’s not too late to make a positive change, even if you’ve already developed diabetes.

• Take Care of Your Diabetes Every Day: No matter what type of diabetes medication you use, this will give you excellent tips in taking care of your diabetes every day. We qualified Nutritionists say, most people with diabetes should try to maintain their weight by having a proper diet in a combination and also keep their blood sugar level as close as possible to the level of someone who does not have diabetes by keeping a check on the glucometer on regular basis.

Management of Diabetes through Super Foods:

Here are 10 super foods that will help minimize blood sugar and even throw your disease into reverse.

• Vegetables: Packed with powerhouse nutrients, vegetables are naturally low in calories, and they're full of fiber, so they're plenty filling.
  
  
•  Fruit: Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, your heart and Diabetes.
  
  
•  Beans: Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. This effect is so powerful that it can even lower your overall blood sugar levels.
  
• Cereal: The best food for a diabetes diet focuses on choosing healthy food options instead of foods full of fats, carbohydrates, starch, sugar, and so on. For example, eat wheat pasta, brown rice and wheat bread instead of eating white rice, multi-grain bread and so on.
  
  
• Nuts:  Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar.
  
  
• Olive oil: Instead of butter or vegetable oil use olive oil and  nuts (almonds, walnuts)  which are helpful in lowering chances of heart attack, stroke and  diabetes. Avoid fried foods; eat baked or grilled food.
  
  
• Cinnamon. Cinnamon is good for lowering your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. So go ahead and add powdered cinnamon to your whole wheat flour, oatmeal, baked apples, or even chicken dishes.

Some of the Facts and Myths

·         Myth: People with diabetes should eat special diabetic foods.

Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone – low in fat, moderate in salt and sugar, with meals based on whole grain foods Such as Brown Rice, Wheat bread and wheat pasta, vegetables and fruit.

·         Myth: Diabetes is not that serious of a disease.

Fact: If you manage your diabetes properly by keeping a regular check-up of your blood glucose level, proper exercise and eat healthy and functional food, you can prevent or delay diabetes complications.

·         Myth: Eating too much sugar causes diabetes.

Fact: Type 1 diabetes is caused by improper insulin-production by cells of the pancreas, which is unrelated to sugar consumption. Type 2 diabetes results from the body's inability to respond to insulin normally. Although the tendency to get type 2 diabetes is genetically inherited in most cases, eating too much sugar (or foods with sugar, like candy or regular soda) can cause weight gain, which can increase the risk for developing the disease.

·         Myth: Insulin cures diabetes.

Fact: Taking insulin helps manage diabetes, but doesn't cure it. Insulin helps get glucose out of the bloodstream and into the cells, where it can be used for energy. This helps keep blood sugar levels under control, but taking insulin doesn't correct the underlying cause infact healthy diet in proper combination can work.

A well qualified Nutritionist can guide you in a better way and clear all misconception related to diabetes so that you could climb the ladder of success.

Here in our diet clinic we give a tailor made diet which is in a proper combination of nutrients and we provide functional foods that will help naturally in curing the diabetes from the root.

                                     It's not about your diabetes — it’s about your life

FATIGUE? INCREASE YOUR FERRITIN LEVELS....

Ferritin is a protein that stores iron and releases it in a controlled fashion. Ferritin typically lies in the cells of the liver (hepatocytes) and immune system (reticuloendothelial cells). When the body releases ferritin, it goes and binds to transferrin. Transferrin is a protein that helps to transport ferrin to where the new red blood cells are made. A serum ferritin test indicates the amount of iron stored in the body. This is a very important test because it helps to distinguish between iron deficiency anaemia and anaemia of chronic disease.

•  High levels of ferritin: Hemochromatosis, Alcoholic liver disease
•  Low levels of ferritin: Anaemia, Heavy menstrual bleeding

Ferritin parameters:

Normal levels of ferritin are:

Male: 22-300ng/ml

Female: 22-150ng/ml

How can ferritin levels be increased?

Diet:

• Iron rich sources

Heme iron: Red meat, chicken breasts, salmon etc

Non heme iron: Mainly dark leafy vegetables, beans, rice, wheat, oats, fruits, vegetable, nuts and seeds.

• Vitamin C rich sources

Vitamin C increases the absorption of non heme iron.

If you’re consuming a diet rich in iron but your ferritin levels are still low, it may be due to these factors:

•     Iron cannot be absorbed in the body, if there are medical conditions such as:

Ø  Crohn’s disease

Ø  Celiac disease

Ø  Autoimmune disease and hormonal imbalance

•  In case of kidney disease, the kidneys are unable to make enough hormones that signal the  body to make red blood cells.
•  Tannins present in coffee, tea can inhibit the absorption of non heme iron.

Healthy Kids are Happy Kids

Getting children and teenagers to take a liking for nutritious food is challenging. Children naturally develop an inclination for the foods they enjoy most, so the challenge is to make healthy choices appealing.

Healthy eating can boost energy, increase height, improve memory and concentration and enhance immunity. The amount children should eat depends on their age, appetite and activity levels.

 Breads, cereals, fruits and vegetables are a good source of fiber, carbohydrates, protein, vitamins and minerals. Oils and margarine should be consumed in small amounts while confectionery, soft drinks, chips and crisps should be avoided. It’s also important for children and adolescents to consume plenty of water as part of a balanced diet.

Keep fruits, vegetables, whole grain, snacks and healthy beverages (water, milk, pure fruit juice) around and easily accessible, so your children become used to healthy snacking instead of gorging on junk food like soda, chips or cookies.

By encouraging healthy eating habits now, you can make a positive impact on your child’s health and give them the best chance to grow into healthy, confident and happy adults.