RETHINK YOUR DRINK

Rethink your Drink: Its about time......

Over nearly the past 30 years, children and adults  have dramatically increased their consumption of sugar-sweetened beverages (SSBs), including soda, fruit drinks and punches, coffee, tea and sports drinks. Such consumption has been linked to less healthy diets and a number of other negative health consequences.

The calories in sugar sweetened beverages can contribute to weight gain and provide little to no nutritional value. Sugar-sweetened beverages do not fill you up the same way that food does. Those extra calories can lead to other health risks including obesity, tooth decay, heart disease and type 2 diabetes.

To help you understand better look at the following graphics

Sugar by Any Other Name: How To Tell Whether Your Drink Is Sweetened

Sweeteners that add calories to a beverage go by many different names and are not always obvious to anyone looking at the ingredients list. Some common caloric sweeteners are listed below. If these appear in the ingredients list of your favorite beverage, you are drinking a sugar-sweetened beverage.

• High-fructose corn syrup
• Fructose
• Fruit juice concentrates
• Honey        
• Sugar
• Syrup
• Corn syrup
• Sucrose
• Dextrose

High-Calorie Culprits in Unexpected Places

Coffee drinks and blended fruit smoothies sound innocent enough, but the calories in some of your favorite coffee-shop or smoothie-stand items may surprise you. Check the Web site or in-store nutrition information of your favorite coffee or smoothie shop to find out how many calories are in different menu items. And when a smoothie or coffee craving kicks in, here are some tips to help minimize the caloric damage:

At the coffee shop:

Request that your drink be made with fat-free or low-fat milk instead of whole milk

Order the smallest size available.

Forgo the extra flavoring – the flavor syrups used in coffee shops, like vanilla or hazelnut, are sugar-sweetened and will add calories to your drink.

Skip the Whip. The whipped cream on top of coffee drinks adds calories and fat.

Get back to basics. Order a plain cup of coffee with fat-free milk and artificial sweetener, or drink it black.

At the smoothie place:

Order a child's size if available.

Ask to see the nutrition information for each type of smoothie and pick the smoothie with the fewest calories.

Hold the sugar. Many smoothies contain added sugar in addition to the sugar naturally in fruit, juice, or yogurt. Ask that your smoothie be prepared without added sugar: the fruit is naturally sweet.

Better Beverage Choices Made Easy

Now that you know how much difference a drink can make, here are some ways to make smart beverage choices:

Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.

For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.

• Don't "stock the fridge" with sugar-sweetened beverages. Instead, keep a jug or bottles of cold water in the fridge.
• Serve water with meals.
• Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon, or drink sparkling water.
• Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
• When you do opt for a sugar-sweetened beverage, go for the small size. Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100 calories.
• Be a role model for your friends and family by choosing healthy, low-calorie beverages.

Bottom Line:

• There are 16-18 teaspoons of sugar in a 20 oz. sugar-sweetened beverage.
• Drinking sports and Energy drinks can lead to obesity, heart disease and diabetes.
• Drinking one sugar-sweetened beverage a day can equal an extra 25 pounds of weight per year.
• Sugar-loaded beverages are the single major source of added sugar consumed by the average person
• Water is zero calories, hydrating, healthy and good for your body
• Think before you Drink!!!

IRON RICH FOODS

Iron Rich Foods: Specially for vegetarians

Overview:

Maintaining healthy iron levels is an important aspect of your diet, especially vegetarians. Lack of iron is one of the common concerns people have in connection with food and health. Iron, however, is present in a wide variety of vegetarian foods and, in fact, even the meat eating population relies far more on these foods for their main iron intake.

Iron is required by the body mainly for the production of red blood cells (haemoglobin), the substance that carries oxygen in the blood and the maintenance of the muscle protein myoglobin. The body is very good at reusing iron as it red blood cells break down and new ones are produced, but growing infants, children and women, and vegetarians have enhanced needs for iron.

Types of Iron:

There are two types of iron in the diet, called haem iron and non-haem iron. Haem iron is found in meat and non-haem is found in foods of vegetable origin. Non-haem iron is the main form of dietary iron. Interestingly the general populations who eat meat obtain only between 10%-14% their iron from meat with around 85% of dietary iron coming from cereals, bread, fruit and vegetables.

Iron Absorption:

When our food is low in iron, our body compensates by absorbing more iron from the food. But iron absorption is hindered by some other nutrients in your food. Calcium, tannins, phenols (found in chocolate, tea and coffee), proteins, for example in cow’s milk and egg, all have a tendency to hinder the absorption of iron. Phytates (phytic acid) found in grains, bread and pasta also have a similar effect.

Vitamin C - ascorbic acid - helps to increase the absorption of iron and, in particular, the non-haem form of iron prevalent in the vegetarian diet. How we combine iron-rich foods with those that contain vitamin C can have a significant effect on iron absorption levels.

Sources of Iron:

·        Tofu- Serving Size (1/2 cup), 3.4 milligrams of iron (19% DV)

·        Broccoli- Serving Size (1/2 cup), 0.3 milligrams of iron (2% DV)

·        Kale- Serving Size (1 cup), 1.1 milligrams of iron (6% DV)

·        Strawberries- Serving Size (1 pint), 1.5 milligrams of iron (9% DV)

·        Cooked Spinach- Serving Size (1 cup), 6.4 milligrams of iron (36% DV)

·        Peas- Serving Size (1/2 cup), 1.2 milligrams of iron (7% DV)

·        Lentils (dal)- Serving Size (1 cup, boiled), 6.6 milligrams of iron (37% DV)

·        Sprouts- Serving size (1 cup), 1.2 milligrams of iron (6% DV)

·        Brussels Sprouts- Serving Size (1/2 cup), 0.9 milligrams of iron (5%DV)

·        Raisins- Serving Size (1/2 cup, packed), 1.6 milligrams of iron (9% DV)

·        Dried Peaches- Serving Size (1/4 cup), 1.6 milligrams of iron (9% DV)

·        Squash and Pumpkin Seeds- Serving Size (1 ounce, about a handful), 0.9 milligrams of iron (5% DV)

·        Nuts- Serving Size (1 cup), 7.8 milligrams of iron (43% DV)

·        Soybeans- Serving Size (1 cup, boiled), 8.8 milligrams of iron (49% DV)

·        Pinto Beans- Serving Size (1 cup, boiled), 3.6 milligrams of iron (21% DV)

·        Arugula- Serving Size (1/2 cup), 0.146 milligrams of iron (1.8% DV)

·        Whole Wheat Pasta- Serving Size (1/4 cup dry), 0.4 milligrams of iron (2% DV)

·        Collard Greens- Serving Size (1 cup), 2.2 milligrams of iron (12% DV)

·        Sesame Butter (Tahini)- Serving Size (1 tablespoon), 0.4 milligrams of iron (2% DV)

·        Black Beans- Serving Size (1 cup, boiled), 3.6 milligrams of iron (20% DV)

·        Brown Rice- Serving Size (1 cup), 0.8 milligrams of iron (5% DV)

·        Prune Juice- Serving Size (1 cup), 3 milligrams of iron (17% DV)

·        Oatmeal- Serving Size (1/2 cup), 1.7 milligrams of iron (8% DV)

·        Potatoes- Serving Size (1 medium potato with skin),3.2 milligrams of iron (18% DV)

·        Liver- Serving Size (100 grams), 23 milligrams of iron (129% DV)

Average Daily Requirement of iron:

·        Average adult woman (19-50) = 14.8mg per day  (About 1 cup cooked spinach and 1 cup cooked lentils-dal)

·        Average adult man (19+) and Women (50+) = 8.7mg per day (1 cup strawberries and 1 cup cooked lentils-dal)

Bottom Line:

·        The consumption of vitamin C with iron rich foods has been shown to increase the absorption of iron up to two or three fold where phytate-containing foods are also ingested.

·        Examples of Vitamin C rich foods lemon, chili peppers, oranges etc.

·        Do not consume iron rich foods with calcium rich products like milk

FRESH VS FROZEN FRUITS AND VEGETABLES

Fresh vs Frozen Produce: Are we giving up nutrition for convenience?

Most people typically eat only one-third of the recommended daily intake (three servings instead of nine) of fruits and vegetables, so if you’re confused as to which to choose, vegetables or fruits in any form is better than none at all.

Fruits and vegetables are mostly found in 3 ways at your grocery store:

• Fresh
• Canned
• Frozen

The nutritional content varies according to the type of fruits or vegetables you get.

Canned vegetables tend to lose a lot of nutrients during the preservation process (notable exceptions include tomatoes and pumpkin). Canned fruits and vegetables tend to be higher in sugar and salt content. When choosing canned vegetables, choose low-sodium or no added sodium options. When choosing canned fruit make sure you buy fruit in fruit juice and not fruit in syrup.

Frozen foods get a bad rap for being processed junk, but the truth is, some of the healthiest foods in the market are in the freezer section. Frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets. Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.

While the first step of freezing fruits or vegetables—blanching them in hot water or steam to kill bacteria and arrest the action of food-degrading enzymes—causes some water-soluble nutrients like vitamin C and the B vitamins to break down or leach out, the subsequent flash-freeze locks the vegetables/fruits in a relatively nutrient-rich state.

Freezing preserves food, so no unwanted additives are needed in bags of frozen goodies, like spinach and strawberries. In addition, "naked" produce (e.g. no added salt or sugar) is the norm, so it's incredibly easy to find fruits and veggies with single word ingredient lists- simply the fruit or veggie itself. To be sure, always check the ingredients, but I bet you'll find at least a dozen varieties in the freezer aisle with absolutely nothing added.

On the other hand, fruits and vegetables destined to be shipped to the fresh-produce aisles around the country typically are picked before they are ripe, which gives them less time to develop a full spectrum of vitamins and minerals. Outward signs of ripening may still occur, but these vegetables will never have the same nutritive value as if they had been allowed to fully ripen on the vine. In addition, during the long haul from farm to fork, fresh fruits and vegetables are exposed to lots of heat and light, which degrade some nutrients, especially delicate vitamins like C and the B vitamin thiamin.

Bottom Line:

• When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients.
• The nutritional content of frozen and fresh produce is very similar, maybe better in frozen foods. So when in dilemma you can choose whatever option is available.
• Choose frozen or fresh fruits and vegetables over canned
• Frozen vegetables and fruits are usually cut, washed and prepped so it makes them a very easy way to add them to our meals. Helping us to increase their intake.
• Frozen vegetables tend to be a cheaper option than fresh produce
• Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade.
• Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.

BROWN RICE vs WHITE RICE

Brown Rice vs White Rice: White or Brown Lies?

Rice is a cereal grain; it is the most widely consumed staple food for a large part of the world's human population, especially in Asia. It is the grain with the second-highest worldwide production, after corn, according to data for 2012.

In general, rice is a good source of B vitamins, such as thiamin and niacin, and also provides iron, phosphorus, and magnesium. Although rice is lower in protein than other cereal grains, its protein quality is good.

Somewhere along the line, a terrible rumor began: White rice is bad, and brown rice is good. I’m not sure who started it, but today I will try to explain and clear the confusion to my best abilities.

I think the best way to explain this by showing you a nutritional comparison between the two.

If you see closely there is not a big nutritional difference between the two rice.

Comparison:

•       ¼ cup white rice has 160 calories comparatively brown rice is only 10 calories lower
•      White rice is lower in fat content
•     Carbohydrate content is a little lower in brown rice compared to white rice.
•        Protein is a little higher in brown rice

Bottom Line:

·         The claim: White rice is bad for you.
The truth: "Many nutrition experts demonize white rice and potatoes because it's an easy rule to remember and grasp, but these foods are really only a problem if you overeat them, which usually happens when you slather them in salty, fatty, sugary sauces—also making them a vehicle for salt, sugar, and fat."

·     

      The claim: Brown rice is higher in fiber (one cup of cooked brown rice packs about three grams of fiber, while white contains only .5 grams), so it will keep you feeling full longer.
The truth: "If rice were the only thing being consumed at a meal, brown rice would likely take a bit longer to digest, and hence, someone would probably be more satiated after eating it. Satiety is governed by the components of an entire meal, though, so if someone was having curry lentils, veggies, and a side of white rice instead of brown, it probably wouldn't make much of a difference."

·      

      The claim: Brown rice is less processed than white and is therefore healthier.
The truth: "Usually the more unprocessed a food, the better, because it contains more nutrients, but in this case the unprocessed component of the brown-rice grain contains both nutrients (good things for us to consume) and some anti-nutrients (maybe not a good thing for us to consume), which are what the plant uses as a defense system against pests."

·      

      The claim: White rice is packed with empty calories.
The truth: "Rice has been a part of many healthy cultures for years, and since it's what I call 'calorie dilute' (a low number of calories per unit of food), it's tough to over-consume. To put it in perspective:

100 grams of cooked rice = 130 calories
100 grams of cooked beans= 200 calories
100 grams of Skittles = 410 calories"

Conclusion: You can't really go wrong either way, brown or white rice have very similar nutrition profiles. Rice should be eaten in moderation and in a combination with low carbohydrate foods.

DIABETES

Diabetes: A very scary Pandemic disease.....

Diabetes now affects 7% of the world’s adult population. The regions with the highest comparative prevalence rates are North America, where 10.2 % of the adult population have diabetes, followed by the Middle East and North Africa Region with 9.3%. The regions with the highest number of people living with diabetes are Western Pacific, where some 77 million people have diabetes and South East Asia with 59 million.

India is the country with the most people with diabetes, with a current figure of 50.8 million, followed by China with 43.2 million. Behind them the United States (26.8 million); the Russian Federation (9.6 million); Brazil (7.6 million); Germany (7.5 million); Pakistan (7.1 million); Japan (7.1 million); Indonesia (7 million) and Mexico (6.8 million).

There are 2 types of Diabetes mainly: Type-1 and Type 2.

Type 2 diabetes—the most common form of diabetes—is caused by a combination of factors, including insulin resistance, a condition in which the body’s muscle, fat, and liver cells do not use insulin effectively. Type 2 diabetes develops when the body can no longer produce enough insulin to compensate for the impaired ability to use insulin. Symptoms of type 2 diabetes may develop gradually and can be subtle; some people with type 2 diabetes remain undiagnosed for years.

Type 2 diabetes develops most often in middle-aged and older people who are also overweight or obese. The disease, once rare in youth, is becoming more common in overweight and obese children and adolescents. Scientists think genetic susceptibility and environmental factors are the most likely triggers of type 2 diabetes.

Diabetes is a disease you get when there is excessive glucose (sugar) in your blood. Diabetes leads to serious health problems if left untreated.

Screening Guidelines for Diabetes

The American Diabetes Association created guidelines to screen for diabetes at the earliest possible appropriate time. Take a look at these guidelines to find out when to get tested for diabetes:

• People with symptoms of thirst, frequent urination, and weight loss are tested immediately.
• People over age 45 should be tested every three years if otherwise normal.
• People should be tested at a younger age and more often if:
• They are obese.
• They have a parent or sibling with diabetes.
• They are from a high-risk group, such as African American, Hispanic, Asian Indian, or Native American.
• They have delivered a baby over 9 pounds or had gestational diabetes.
• They have high blood pressure.
• They have low HDL cholesterol or high triglycerides.

Effects of Diabetes:

If not controlled, diabetes can put you at risk for a host of complications that can affect nearly every organ in the body. They include:

·         The heart and blood vessels

·         The eyes

·         The kidneys

·         The nerves

·         The gums and teeth

Prevention of Diabetes:

When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease.

Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds — and it's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage.

Tip 1: Get more physical activity

There are many benefits to regular physical activity. Exercise can help you:

• Helps you lose weight
• Helps to lower your blood sugar
• Boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range
• Research shows that both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both.

Tip 2: Get plenty of fiber

It's rough, it's tough — and it may help you:

• Reduce your risk of diabetes by improving your blood sugar control
• Lower your risk of heart disease
• Promote weight loss by helping you feel full
• Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 3: Go for whole grains

Although it's not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.

Bottom Line:

• Diabetes Type 2 is a completely preventable disease
• Diabetes now has affected 7% of the world population
• Eating healthy and exercising cam help prevent diabetes type2
• Chronic uncontrolled diabetes can cause kidney failure, heart diseases and blindness

ORGANIC VS CONVENTIONAL FOOD

Organic vs Conventional Food: Does it really matter?

This has been a long standing debate among researchers, dietitians and people in general. Organic is the best, GMOs are horrible, Pesticides and hormones will kill you ect. I have heard it all. So today I am going to try and smoothen the controversy.

I read a lot of scientific research papers and did a lot of research. The conclusion…..

Organic nor conventional is good or bad. One does not have more nutritional content than the other. 

Organic foods are not the answer to all our modern day diseases.

Once found only in health food stores, organic food is now a regular feature at most supermarkets. And that's created a bit of a dilemma in the produce aisle. On one hand, you have conventionally grown grapes and on the other, you have organic. Both bags of grapes are firm and shiny. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol. Which should you choose?

When making the personal decision about whether to buy organic or conventional foods, people may consider the differences in cost, pesticide residue, nutrition and/or environmental impacts.

Cost: Organic foods typically cost more than conventional foods. In part, the higher price is related to natural fertilizer and labor-intense pest control tactics. Regulations limit the number of pesticide products available to organic producers.

Pesticide Residue: Research has demonstrated that organic fruits and vegetables have smaller amounts of pesticide residue than produce that was grown conventionally. However, pesticide residue is reduced substantially by routine food handling practices such as washing, peeling and cooking.

Nutrition: Some research has found higher levels of phenolic compounds and certain vitamins in organic produce. Other research has found no significant difference in the nutritional quality of organic and conventionally grown foods.

Few more things to consider when you look for organic food:

It is not a sustainable way of farming to feed the world

Organic crops are susceptible to more diseases and parasites

GMOs are not bad!! They are just a modified gene of the plant that makes the plant tougher to withstand bad conditions

If the entire world went organic half of the world’s population will have no food

Conventional foods maybe higher in its pesticide content it does not make it bad

If you have access and the money for organic foods go ahead. But till you eat healthy and make nutritious food choices organic food is going to be of no help to your health problems.

Bottom Line:

• There is no difference in the nutritional content of Organic vs Conventional food
• Organic food should be consumed mainly by pregnant women and young children. Beyond that all normal healthy adults have no reason to choose it over conventional food
• Wash and peel your fruits and vegetables well to take out most of the pesticide residue
• If there was no conventional food most of the world’s population would have no access to food
• Eat healthy and exercise that is the best way to be healthy. Choosing organic food will not help you more than conventional food choices.

FLAX SEEDS

Flax Seeds: The miracle seed?

Flax seeds have been in the limelight for quite some time now. They have also been called the ‘miracle seed’. They are surely very healthy and have a lot of nutrition to give. But nothing is good when over-consumed.

There are mainly 3 types of flax products: whole flax seeds, flax seed oil and ground flax seeds.

Pros of Flax Seeds:

Flax seeds are not technically a grain, but they have a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax are much higher than in grains.

Additionally, flax seeds are low in carbohydrates, making it a good food choice for people who limit their intake of starches and sugars. Its combination of healthy fat and high fiber content which make it a great food for weight loss and maintenance. Many dieters have found that flax seeds have been a good source of nutrition which also helps in keeping them feeling full for a longer time.

Flax seeds are high in most of the B vitamins, magnesium, and manganese. There are 3 additional nutrient groups which flax seed has in abundance.

Rich in Omega-3 Fatty Acids: Omega-3 fatty acids help fighting against inflammation (damage) in our body. Inflammation has been shown to play a major role in many chronic diseases like heart disease, arthritis, asthma, diabetes and cancer. Thus, consuming foods like flax seeds, walnuts and fish  helps in helping to fight against inflammation.  

High in Fiber: Flax seeds are very high in fiber, both soluble and insoluble. One tablespoon of flax seeds have about 3 grams of fiber. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. (For more information on fiber read my fiber post)

High in Phytochemicals: Flax seeds are high in phytochemicals namely antioxidants. Flax seeds are a good source of a nutrient called lignans, this helps to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.

Cons of Flax Seeds:

There mainly 4 concerns when consuming flax seeds.

Big Fiber Load: Flax seeds are very high in fiber. So do not start consuming in large quantities at once as this can cause cramping and diarrhea. Start with small amounts like ½ teaspoon and work your way up to 1 tablespoon. People with irritable bowel syndrome need to be cautious.

Oxidation/Rancidity: Flax seed oil is mainly made up of unsaturated fats and hence is prone to getting rancid (spoilt) very easily. Whole flax seeds stay safe to eat for about 1 year, but flax oil and flax meal should be stored away from heat and should be consumed within 2-3 months.

Hormonal Effects: Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have.

Cyanide: Flax seeds contain very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the U.S. government agencies say that 2 tablespoons of flaxseed (about 3 tbsp of flax meal) is certainly safe and is probably an “effective dose” for health purposes.

Bottom Line:

• About 2 tablespoons of flax seeds per day are healthy and safe for consumption
• Flax seeds nutrients are maximally absorbed when consumed in powder (ground) form otherwise they tend to pass through when consumed whole
• Flax seed oil does not contain the fiber nor the phytochemicals of whole flax seed or ground flax seeds
• Over-consumption of flax seeds maybe harmful due to the over-load of cyanide and lignans
• Flax is a seed so it tends to be very high in fat. So over-consuming it can increase your daily intake of fat.

STARVATION

Skipping Meals: Not really a good weight-loss plan....

If you want to loose weight you need to cut down on calories, in order to cut down calories we must skip meals correct? Crash dieting is the best way to loose weight. Eat once a day and loose 10 pounds (5kgs) in a week……

These are misconceptions! Do not starve yourself to loose weight. You will gain the weight you lost and maybe double the number....

In order to loose 2 pounds (1kg) per week you need to eliminate 3,500 kcals, which is a deficit of 500 kcals per day.  Most of us only eat between 1,500 and 2,500 calories per day. However, by skipping meals, we are usually so hungry by the time dinner rolls around that we tend eat everything we can get their hands on! This not only prevents weight loss, but can in fact leads to weight gain. People are so starved that they mindlessly eat whatever is placed in front of them, and end up eating more calories by the end of the day than if they had not skipped one of the meals to begin with.

Skipping meal is not good as it defeats the purpose of loosing weight, because you will eventually end up over-eating at a single meal and eating more calories in the day.

What does this do to your body long term? When your body digests food and uses it for energy, the speed at which it is utilized for energy is called metabolism. Now when the food is digested your metabolism goes into ‘sleep mode’. So it is slowing down basically. So the longer you wait between meals, the more slower your metabolism gets and the more panicked your body gets. So the next meal you feed your body it will hold to every last calorie because it does not know when the next meal is going to come.  Eventually, if you chronically skip meals, your body will get used to being inactive, and it will slow to a crawl, resulting in significant weight gain. Small and frequent meals keep that metabolism active and fast.

Bottom Line:

• Skipping meals for weight-loss is a MYTH
• Skipping meals is not only ineffective, it also over the period of time causes it you to gain weight
• Skipping meals for weight-loss is to be avoided.
• Not only does it make you gain weight, it damages your metabolism beyond repair.
• Skipping meals makes you over-eat at a single meal defeating your purpose of weight-loss
• 3 healthy meals and 2 small snacks is the best way for weight-loss.....

WATER

Water- liquid diamond :)

Plain Water, is one of the most essential elements to health and is so important that your body actually has a specific system in place to prevent dehydration and ensure your survival. Water might be everywhere, but one must never take it for granted.

Water makes up more than two thirds of human body weight, and without water, we would die in a few days. The human body requires water for the most basic bodily functions. Human brain is made up of 95% water, blood is 82% and lungs 90%. An average adult body contains 42 liters of water and with just a small loss of 2.7 liters he or she can suffer from dehydration, displaying symptoms of irritability, fatigue, nervousness, dizziness, weakness and headaches. Mild dehydration is also one of the most common causes of daytime fatigue. An estimated 75% of Americans have mild and chronic dehydration. Pretty scary statistic for a developed country where water is readily available through the tap or bottle water.

Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning.

Thus drinking enough water and plus some more is very important for your body. A normal healthy person should be drinking 64oz (about 2 liters) per day.

Not drinking enough water does not lead only to dehydration but also weight gain…..

·         Water serves as a lubricant

Water serves as a lubricant in digestion and almost all other body processes. The water in our saliva helps facilitate chewing and swallowing, ensuring that food will slide easily down the esophagus. Water also lubricates our joints and cartilages and allows them to move more fluidly. When dehydrated, the body rations water away from the joints. Less lubrication equals greater friction and that can cause joint, knee and back pain potentially leading to injuries and arthritis. Even our eyeballs need plenty of lubrication to work well and remain healthy.

·         Water regulates body temperature

Our bodies can control over-heating through perspiration from sweat glands in the skin and from evaporation which produces a cooling effect. Blood is also routed into areas close to the surface of the skin where it can be cooled and then carried back to the interior of the body. Blood plasma play a critical role in buffering the body’s pH, circulating antibodies from the immune system, and regulating osmotic balance which all helps to maintain proper body temperature.

·         Water removes harmful toxins from the body

Water helps our bodies remove toxins in many different ways. Water flushes toxins and waste from the body through urination and perspiration. Water helps reduce constipation and aids in bowel movements which ensures that wastes are removed quickly and regularly before they can become poisonous in the body. This waste buildup can occur in the body if dehydration becomes a regular occurrence and this can cause headaches, toxicity and illness.

·         Water transports valuable nutrients to the body

Blood is about 92% water and it carries nutrients and oxygen throughout the body. Nutrients from the food we eat are broken down in the digestive system where they become water-soluble, which means they are dissolved in water. Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it can potentially even reduce the risk of breast cancer.

Bottom Line:

o       Drink 64oz (2 L) of water per day

o       Water helps in removal of toxins, maintains body temperature, serves as lubricant for our joints and keeps our body clean

o       Water is an appetite suppressant

o       Dehydration can cause your body to feel hungry rather than thirsty. Leading you to eat without hunger

o       Adequate intake of water helps in fighting against cancer

o       Coffee, soda, tea, juices and other beverages are not water. You need to drink 64oz of plain simple water per day.

o       It is 0 calorie beverage. So enjoy it guilt-free

o       Plain water contains most of the electrolytes and minerals required for the body. So unless you are a high intensity athlete like a marathon runner or basketball player you do not need to drink the energy drinks.  

REAL SUGAR vs ARTIFICIAL SUGAR

Real or Artifical Sugar- Does it matter?

OMG it’s the worst thing, seriously you want to loose weight and you are eating sugar, switch to artificial sugar/ sugar substitutes, sugar is white poison……. these are some of the sentences I have heard over the period of years about sugar. Some of my clients swear by artificial sweeteners. However, I have also heard, they are not eating any sugar and they still don’t loose weight.

Honestly speaking, the misconceptions surrounding sugar are incredible and mostly bogus. Sugar is not poison, it’s just the amount in which we consume it that makes it poison.

Artificial sweeteners are not the God sent answer to sugar. Yes definitely artificial sweeteners are zero/low calories but that does not make them a healthy alternative to sugar.

Artificial sweeteners, also called sugar substitutes, are compounds that offer the sweetness of sugar without the same calories. They are anywhere from 30 to 8,000 times sweeter than sugar and as a result, they have much fewer calories than foods made with table sugar (sucrose). Each gram of refined table sugar contains 4 calories. Many sugar substitutes have zero calories per gram.There are five FDA-approved artificial sweeteners, sucralose (Splenda), acesulfame potassium (Sunett, Sweet One), aspartame (Equal, NutraSweet), neotame, and saccharin (SugarTwin, Sweet'N Low).

I have said this over and over again, balanced consumption of any food is healthy.  Over-consumption of sugar nor sugar-substitutes is good.

 

Sugar:

• 1 teaspoon has 16 kcal
• 1 teaspoon of sugar is 4 grams
• 12 teaspoons in 12oz soda can
• 6-8 teaspoons  (30-35g) of added sugar per day for a healthy individual is acceptable
• An average person consumes 50-55 teaspoons of sugar per day
• Most of these come from soda, juices, cool aid, fruit punches, cookies, desserts, canned fruit etc.

 

Artificial Sweeteners:

• Low/no calorie substitute of sugar
• Controlled and limited intake is good for diabetics and people trying to lose weight
• Over-consumption has been linked to increase in sweet tooth, gas, bloating, headache, acid reflux and nausea
• 12oz of diet drinks has about 12 packets of artificial sweetener

Most people use artificial sweeteners to prevent weight gain and slash calories. However some studies show they can lead to weight gain. How? It may increase sugar cravings. Some dieters drink a diet beverage to justify the chocolate cake. Studies have shown that sweetness in the absence of calories may stimulate overeating.

Artificial sweeteners nor sugar cause weight gain. It is the over-consumption of these products that make you gain weight – the key is to control your intake of sweets and sweet beverages.

Bottom Line:

• It is a very controversial topic.
• If you choose to enjoy artificially sweetened or added sugar products, a limited intake is essential.
• Consuming artificial sweeteners and sugar in moderation should be safe.
• Neither sugar nor artificial sweeteners are the worst thing that happened since 'the great depression'. But they are also not the best.
• Honestly in my opinion consuming 5-6 teaspoons of regular sugar per day is definitely a better option than artificial sweeteners. 
• So enjoy that morning cup of tea or coffee with a teaspoon of sugar. Then avoid adding sugar to the rest of your meals because the rest of your intake will come from the food options you consume like tortilla, chapati, bread, rice and other refined flour options.
• Finally read nutrition labels before making food choices. It will definitely help monitor your sugar intake.