Sports, Lifestyle Nutrition & Psychology

Truth About Potatoes !!

Potatoes. Naah!!!!, it’s fattening and I am on diet. I really miss them but cannot have them. Let me first reduce weight and then I’ll relish the potato platter.”…

Do we all think the same way?????

So, what do you think? Is potato too bad & we cannot have it till we are on the mission of weight reduction or maintaining our weight?

No, it’s not true…Even, potatoes are as healthy as carrot, dudhi, tomatoes…etc. It all depends on, how we cook and make use of them in our food.

On the contrary, Potato is a universally accepted vegetable which is been liked by all, from children’s to adult. Potatoes are available round the year. They are known for the rich source of carbohydrates and energy, but have we ever given a thought to this nature’s product which actually has many benefits. Yes, you’ve read right. Potatoes are beneficial in much more ways than we think off. Perhaps no menu is complete without incorporating potatoes! Be it chips, fries, vegetables, snacks, cutlet or any other cuisines; potatoes do find their place in every other recipe. In fact, everybody likes the taste of potatoes. If you love to crunch this tuber, then here are some extra reasons to relish potatoes even more.

Potatoes are rich source of vitamin C but to get maximum nutritive value bake the potato rather than boil it, as vitamin C leach in the water.
Potato is the most efficient food for energy production. The energy produced through potato gets stored as glycogen in muscle and liver. It functions as a readily available energy during prolonged, strenuous exercise. That’s why; it is an important part of players’ diet. Its low in sodium, fat & easy to digest
Potatoes are beneficial in curing stomach ulcers & even help in curing inflammation of colon.
Potatoes are also beneficial in hemorrhoid due to their high fiber content. It contains half soluble fiber and half insoluble fiber which help the body to remain satiety for longer period.
The juice of raw potato’s, has proved to be beneficial for clearing skin blemishes.
A 100gm baked potato roughly provide the 20 percent of daily recommended amount of vitamin B6 which helps to make neurotransmitter-substances that deliver from one cell to another cell and keeps the nervous system healthy and balances the mood

Nutrient content of potato

Problem arises when these vegetable is loaded with high calories like vegetable oil, sour cream, mayonnaise etc. Many times even baked potatoes are loaded with any of these calories. These fatty foods increase the overall calorie value and due which the nutritional value of fats, carbohydrate increases. Again the digestion and absorption of the prepared dish will be more on fats conversion due to sedentary lifestyle.

This are the few petit issues which makes everyone think that potatoes are fill with high calories and hence it is taken out from their menu. Rather, cook the potatoes in healthy way like parboil/ baked/steamed potatoes with bean as a topping, vegetables stir fry, cutlet adding skim milk paneer etc Adding some protein such as Rajmah, chick pea, desi chana, tuna, sprout etc makes healthy salad, which will help carbohydrate to break down slowly and feel fuller and energized for longer period. The potato can be as fruitful as apple. A person doesn’t gain his weight by only eating one thing but because of overall calorie intake…

Do remember, to reduce weight/gain weight there as to be the combination of exercise and healthy food pattern; wake up and get warm up with any one of the physical activity and try to maintain your daily calorie intake…

Energize with Natural Juices – Summer Special

Summer is back and so the heat waves.
With the mercury levels rising to new highs every day, summer seems to completely drain us out. Temperatures have been scorching high and humidity levels have escalated to between 70 and 80 per cent. Most of us feel dehydrated and low on energy in such a climate and we look for ways to cool ourselves. Our body needs cooling foods that will balance our diet and keep our energy levels stable.

School must be started.. In this season, most of us suffer from dehydration, heat stroke, tanning, food poisoning and water borne diseases like typhoid, vomit, diarrhoea etc.Due to scorching heat, one like to opt for cold beverages, ice-creams,

Due to scorching heat, one like to opt for cold beverages, ice-creams, gola, staying in air-conditioned area. This quick relief only gives short term relief to the body but imbalance the body temperature.

A balance diet, which maintains the good level of hydration of the body along with a good electrolyte balance, helps to protect from all the above problems. The summer heat raises the body temperature that leads to excessive sweating, loss of water, as well as loss of electrolytes like sodium and potassium. So, it is highly recommended to eat/drink those types of foods which have an enzyme that keeps the body cool and generate healthy bacteria which works has a good healer.

Lemon Juice / Limboo serbat

Limbo serbat make a refreshing summer beverage. Most of the noon are burning hot and the hot scorching winds blowing through the windows are making us thirsty, more and to gulp in loads of refrigerated water. We can addmint that gives cooling effect to the inner system and lemon loaded with vitamin c and just a pinch of salt give good refreshing drink. Mint is a simple, easily available, inexpensive herb and best thing about it is that you can grow it in a small pot at home for your use.

Cucumber and (Bottle Gourd) Dudhi juice:-

Fresh juices give you a radiant and energetic life and help in cleaning your system. This crunchy vegetable costs little, has lots of fibre that can help keep constipation at bay. It can make each of your bites crunchier and help you stay cool. Dudhi and cucumber has always been regarded as one of the healthiest veggies. Bottle gourd with half piece of cucumber juice has a cooling effect on your body and keeps your body hydrated especially during summers. It keeps your stomach cool and reduces body heat. Since body tend to sweat a lot during summers, drinking this vegetable juice regularly helps in replenishing the water loss.

Coconut Water:-

It is the healthiest beverage that can be drink and get all round the year. This fruit is consumed by worldwide. It is low in calorie and fat and abundant with vitamins, minerals and other nutrients. One of the most important benefits of the coconut water is that it balances the electrolyte of the body and helps to boost the energy, curing number of health problem like constipation, dehydration, digestive disturbance, fatigue, urine infection etc.

Smoothie (Yogurt) :-

Curd has those friendly bacteria called probiotic which improve the digestion/ fight and keep the body healthy especially gut from pathogenic bacteria. Best option is to eat homemade curd. Add any of your favourite fruit along with curd and some amount of water and make a smoothie.

Raw Green Mango juice or Aampanna or Keri no baflo:-

Raw mangoes (Kachi Keri) are perfect to protect you from sun-strokes. Make this drink early time and keep it refrigerated. Whenever you come home from outside heat, have a glass of Aampanna or Keri no Baflo to make you feel refreshing. Drinking unripe mango juice prevents the excessive loss of sodium chloride and iron to excessive sweating.

Weight loss v/s Fat loss

When we think about reducing our weight, the first thought that comes to our mind is shedding kilos rather than inch or fat loss. “Why?”

During counselling sessions with my new clients, I always ask them their expected goal for reduction. Most answers that I get are for plans that would lead to fast and easy weight loss while not having to spend good amount of time exercising due to busy schedules. What they look for is to cut down calories from daily diet and if required then to go for crash diets, skip meals or even take diet pills. All these solutions are short term and are useless for long term. But if we want our body to stay healthy and fit also in the longer run, then we need to think about the difference between weight loss and fat loss.

Let us first try to understand the difference between weight loss and fat loss. What is weight? When we step on a weighing scale, the number that is displayed tells us how much we weigh. Weight is the total of muscle mass, fat mass, water, bones, tissues and organs in our body. There are various factors affecting our weight; time of the day, body hydration level, hormonal fluctuations, stress levels, amount of sleep, etc. Because of these, our weighing scale can be deceptive when it comes to measuring our true progress. One needs to consider the following points before stepping on a weighing scale:

Sixty percent of our body is made up of water, which is light in weight. Body need water for its proper functioning.
Once we reach adulthood, the weight of our bones and organs never change, thus, there can be no weight loss or gain due to them
Muscle weighs more than fat but takes less room to store. Muscles are beneficial for healthy living; they give the body strength and aid in fat burning. Muscles are required for both internal and external activities of the body. More muscles indicate a healthy body.
Our bodies require some amount of fats for proper functioning; Fat-soluble vitamins like A, D, E and K are absorbed in the presence of fats only. However, excess fast leads to diseases like diabetes, fluctuating blood pressure, high cholesterol and other serious problems.

Whenever we go on yo-yo diets, crash diets or pills, the first two things the body loses are fluids and muscle mass as they are lighter in weight. Although the scale tells us that we have lost some weight, but the truth is that we have lost kilos by losing beneficial products like muscle mass, water and essential nutrients. This leads to a weak, dehydrated and deficient body.

For better results keep in mind thefollowing:

Set a realistic goal
Try to keep the body hydrated with 15-18 glasses of water daily
Never opt for fad diets or starve your body over long periods
Eat at least 1200 kcal a day; less than 1200 kcal will only result to the body storing fats
Keep away from fat reduction pills, or absurd dietary plans. Always believe in eating balanced meals.
Get rid of extra fat through proper exercise
Keep your body as positive as possible with the help of meditation, sound sleep, positive thinking, etc

However, it may be that incorporating exercise in your daily routine may increase some amount of muscle mass, but that shouldn’t be a concern because even though the weighing scale shows an increase in weight but in reality increased muscle mass means loss of body fats. Fat loss can be tracked with the help of:

Measuring tape 2) Body mass index 3) Body composition 4) Body metabolic rate

Rather than just relying on tracking your weight loss, it is better to track your inch loss, which gives an accurate picture about your fat loss. Always go for an inch loss/fat loss programme and not merely a weight loss programme as fat loss ultimately gives you weight loss. The ideal programme would be a combination of physical exercise, diet control and stress reduction; this will ensure that only unwanted fat is lost and nothing essential is lost.

Know the difference between Health & Fitness .

Is there a difference between the terms ‘health’ and ‘fitness’?

Many of us use them interchangeably but, while the two go hand in hand, there is a noticeable difference between them.

‘Health’ indicates that a person is physically perfect (free from any clinical disorder), mentally strong

(Positive attitude towards life, with the ability to balance situations/relationships, and content with life), and socially active (mixes easily, gets along with other people). A healthy body can only be achieved……

If all the three – physical, mental and social aspects- are in balance. For example, if a person suffers from any clinical diseases then he/she automatically gets disturbed and may experience constant stress, which affects mental status and causes him to retract from social life. Merely being free from any diseases is not considered to be healthy – the body should be healthy physically, mentally and socially. This can be happen by healthy habits i.e 7-8 hrs of sleep, regular meditation, maintain hygiene level etc and nutritious food like whole wheat cereals, organic vegetables and fruits, lentil, 2 to 3 litres of water a day . Food consists of carbohydrate, protein , fats and vitamin –minerals consider perfect balance meal.

As defined by World Health Organization (WHO), health is a ‘state of complete physical, mental, and social well being and not merely the absence of disease or infirmity’.

‘Fitness’ is defined as an ability to complete any day to day activities efficiently and effectively. In other word, fitness is not just about completing one task, but how long one can engage in the activity and at what level of intensity, without fatigue. Fitness is not about having a zero figure, thin waistline or muscular body. It’s a combination of qualities that help to fulfil a task and increase the efficiency of internal vital organs like the heart, lungs, kidneys, etc. Any physical exercise or sport increases the cardio endurance (the competence to supply oxygen and nutrients during exercise), strengthens muscle endurance (ability of muscles/group of muscles to perform exercise in full strength for a longer period without getting tired or fatigue), increases the flexibility of body parts and improves the body composition. Though food influences the intensity of fitness levels, one can increase this with the help of good exercise(Brisk walk, jogging, gym, swimming, yoga etc). Approximately duration of exercise should be 30-40mins. Thus, it is clear that health and fitness are different in their own parameters. To some extent they influence each other but they are not the same. A healthy body may suffer from a clinical disorder due to lack of exercise or because of doing too much exercise. One cannot get a good life with only a fit body or a healthy body – it has to be a combination of both. Today, fitness and health are considered to be a combination of mind, body and spirit. A good state of health helps to cope with the everyday demands of life, while fitness helps to cope with the everyday activity effectively.

As Anthony Robbins said, “The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”

So, resolve to pay equal attention to your health and fitness this year and improve your life in the process!

Sonal Shah Defines Diet Danger Zone

8 pm is the Diet Danger Zone, where women give in to temptation as it’s found that almost most women’s are constantly on a diet.

1. What is Diet Danger Zone?

In this theory— diet( basically when one goes for weight reduction especially women), goes for toss at the end of the day i.e. between 6:000pm to 8.00pm due to improper food intake throughout the day time or wrong judgement towards food or suppressing their temptation . Women has been tagged with multitasked person that has time for all (husband/in-laws, kids,relatives/boss) but not able to spare few minutes or hour for herself. Though they want to reduce weight and even start the diet regimen but fail to follow properly. From the morning when body has enough energy to absorb all good things but they consume cup of tea/coffee/ glass of milkand enter the kitchen for daily chores. To fulfil this responsibility and to prove perfect, obedient person, women forget to eat proper breakfast. Number of women leaves for their office without realizing that they haven’t eaten proper food and some believe that eating less/skip breakfast will help to reduce weight fast. So, with this juggling —feelings/behaviour– hunger prang rise on very high level by mid-afternoon i.e.12.00 to 1.00pm. They do eat lunch but from morning till mid-afternoon whatever energy they spend can’t be just replace only by one helping of lunch. Due to this, metabolic rate reduce and body goes into starvation mode (where brain reduce metabolic rate to preserve energy). So, this deficit of energy triggers at the end of the day i.e. around 6:00pm to 8:00pm when most of the responsibility is over and body is moving towards relaxing zone. Women start realising low energetic and need something salty, sweet or starchy which give instant energy and satisfaction. Research shows that body internal clock, the circadian system, increases hunger and cravings for sweet, salty and starchy food in late evening. Again, whatever temptation towards high calorie food, women one has put aside to lose weight goes jeopardise due to improper intake at this particular duration.

2. How can these temptations be avoided?

First of all never suppress your temptation otherwise your brain will be always asking for the food and finally ended up eating food at the end of the day and that will hamper your weight. If one doesn’t want to come into this loop, has to plan their diet schedule very accurately where all balance nutrients is included. If needed then take expert advice also. This will help them to reduce weight with no side-effects. The plan has to be start from morning till last meal. First meal of the day—Breakfast is as important as dinner. Hence, total calories (consume per day) has to be divided into 5-6 meals a day instead of high calorie food only during late evening. Women should never skip their breakfast though how late they are to reach office or to cook food for the family. Then come mid-morning meal which has to be around 50-60kcal where they can eat either fruits/nuts, buttermilk, coconut etc depend upon the time and flexibility. This will provide constant supply of energy to the brain till lunch. After a lunch again small helping will be ok. Now, come one of the major meal, though the calorie intake has to be around 100-120kcal but still important among all meals. The way I said above that late evening body crave more insane food, so women who are working should try to eat or drink something like tea/coffee with healthy biscuits or Mumura with peanuts or dry bhel or Roasted chavda or whole grain sandwich with low-fat paneer/vegetables etc (any salty item) between 5:30pm to 6:30pm or those don’t drink caffeine can go for handful of nuts. Women who take care of house can always opt for soup/fruits/bowl of curds with nuts, glass of milk etc at same time. This will help them not to face danger zone and can maintain or reduce weight.

3. Sonal Shah Recommends ;

1) A little indulgence is absolutely fine. If you feel to eat then eat in the day time. This will help to control weight and avoid binge eating.

2) plan in ahead what you will be eating whole week menu (from breakfast to dinner). This will definitely help working women and keep them far away from danger zone but planning ahead doesn’t mean to be being rigid for weight loss. So, keep flexible approach in controlling calories.

3) If anyone get prey into danger zone and put on weight then don’t get upset or de motivated. There’s always next day to follow diet.

4) Sometime its emotional trigger that force women for overeating. It’s better to analyse that situation and keep herself way from it by going out for walk or go to library etc. This will help her not to eat wrong food.

5) Most important among all the above points, always they should try to keep realistic goal for reduction. If it’s unrealistic then women will always feel that due to weight issues she is not able to eat high calorie food and that suppression will lead her to wrong direction. Instead of reduction she’ll start putting up more weight.

#PowerFood – Types & Facts of Milk

Types of milk

Milk is a part of our everyday diet. We all have at least one glass of milk be it in coffee, tea, in some milkshake, just milk or use it in cooking. However, none of us really put thought in the milk that we should be drinking or whether the milk that comes home every day is healthy for us or not. With several types of milks available in the market, it is important for us to understand what are the benefits and harmful effects of each type.

Cow milk is the most common type of milk as it is the primary animal milk consumed by us. Cow milk is a good source of calcium, protein, vitamin D, potassium and phosphorous which is good for bones, teeth and helps lose weight. However, drinking cow milk could lead to acne especially in teenagers, other skin conditions such as eczema and allergies. Also, cow milk contains a high level of lactose which might not be suitable for people having lactose intolerance.

Buffalo milk is a great source of calcium and minerals like magnesium, potassium and phosphorous. Since, it contains a great amount of calcium, it is a good source for growth and development and bone strength. But, buffalo milk is high in fat, almost twice as high as that of cow milk. Due to this, buffalo milk is hard to digest especially in young children. It is higher in saturated fats and overall calories.

Goat milk has a similar composition as cow milk. Goat milk could be a healthier replacement to cow milk as goat milk has lower level of fats and it is rich in protein and calcium. Moreover, goat milk is easy to digest and reduce inflammation. Goat milk contains high level of medium-chain fatty acids which provides the body with energy and it is not stored in the body as fats. Like cow milk, even goat milk contains similar side effects such as allergies, acne and it also contain lactose making it not a good choice for people with any form of lactose intolerance.

Skimmed milk also known as non-fat milk as it contains fats around 0.2-0.3%. Skimmed milk is obtained by skimming which is by removing cream from the milk. The main benefit of skimmed milk is that it helps in reducing weight. For those who are looking to lose weight but do not want to skip a glass of milk should consume skimmed milk. However, since skimmed milk is a processed milk type it can leave you feeling unsatisfied and increase food cravings.

Soy milk is extracted from soybeans. It is popular choice of diary for people with lactose intolerance and vegans. Since soy milk comes from plants, it is naturally cholesterol free, low in saturated fats and contains no lactose. Soy milk is naturally high in good fatty acids, proteins, fiber, vitamins and minerals. However, soy milk does not have a high content of calcium and also soy can’t consume by thyroid patient. Thus, before consuming soy milk it is important to consult your doctor and to read the ingredients on the carton.

Almond milk is the best choice of milk when on a diet. It neither contains cholesterol or lactose. Almond milk is the best alternative for people who are lactose intolerant and also allergic to soy. It is also low in sodium, omega-3 fatty acids and but high in calories. So people with weight watcher need to be sure with their daily consumption. Sometimes, almond milk could cause bloating, discomfort and reduce food intake. Plus, commercial available almond milk may contain additives which could cause gastrointestinal discomfort.

Rice milk is made from rice is a safe type of milk to be consumed by lactose intolerant people. Rice milk is also low in fats and contains higher level of carbohydrates than cow milk. Rice milk also does not contain cholesterol, which makes it healthy for your heart. But on the other hand, since it contains high level of carbohydrates it is not a good choice for people having diabetes.

Quinoa – The Power Seed & Comparison with Amaranth Seeds(Rajagra)

Quinoa:-

I know you all must have heard this word before and must be wondering what it is and why it so famous in the health world.

It pronounced KEEN-WAH. Quinoa was known to the Incas( Is an empire who created their civilization in 1458 C.E and stayed in Peru) as “the mother of all grains” and was first cultivated over 5000 years ago. One can easily find quinoa in Red, white and black in colour. More or else their nutritional benefits are same. They taste slightly bitter and seeds become fluffy and creamy with some crunchy taste after cooking. Can be eaten in breakfast (as a porridge), lunch (as a khichdi) and dinner as a pulao or salad.

Nutritionist, suggested this seeds especially to a vegetarian people who struggle to get enough protein in their daily meal.

Reason:- Quinoa is a complete protein means all 9 essential amino acid are included.. Again they are good source of anti-oxidant- increase immunity of the body, omega -3 fatty acids- good fats, calcium and potassium. Magnesium. They are consider to be less allergic grains(less of bloating) and making fantastic gluten free choice. Hence best options for the weight reduction person.

Day by day, Quinoa has generated hype in the market and mainly in vegetarian, which rapidly increase the cost of the product. This made very difficult for the normal population to include in their daily meal.

Why worry??

We Indian too have same seeds which is has equivalent to Quinoa. It is known as “Rajagra” and in English known as “Amaranth seeds”.

This tiny but powerful food has some similarities like quinoa. It was a main grain of the Pre-Columbian Aztecs. We all know Rajagra in form of flour and prepare number of this dishes. Basically, we use this flour mainly during fasting.

Now let’s explore their nutritional values:-

Rajagra, is good source protein means contain all 9 essential amino acids. They have similar amount of calcium, potassium and iron what Quinoa content. Even higher vitamin E and magnesium as compared to quinoa.

Benefits of the both seeds:-

1) High in protein.

Protein helps to build the muscle mass of the body, support neurological function, helps in balancing the hormones. Consuming protein before and after exercise has beneficial effects by reducing the muscle damage and body recover fast

2) Good amount of calcium.

The calcium present in both the seeds allow the body to use this mineral In bone repair and strengthening. Calcium deficiency increases the risk of a facture and developing osteoporosis at early age.

3) Higher Fiber.

Help to reduce cholesterol level as fiber aids in the digestion process by increasing the frequency of bowel movement.

4) Good amount of other minerals.

No matter what you choose, both the grains are rich source of magnesium, zinc and iron. Amaranth has more of iron compare than quinoa. Iron is needed for transporting and storing oxygen and helps to protect white blood cell which increases immune system.

Looking at above comparison, both the seeds as same nutritional value. Moreover, Amaranth seeds are cheaper and easily available then Quinoa seeds. We can make flour from both the seeds and use in different recipes.

It’s depend upon person to person what they wish to use. So, friends if you wish to eat quinoa because it has more of protein but not able to buy then go for Rajgara flour.