Calories & Energy Balance - Part 1

What is a Calorie:

• Calorie is the unit of energy found in food. 
• This energy is obtained when your body breaks down food and uses it to perform your daily activities.
• Our specific individual calorie needs depends on several factors such as our activity level and metabolism.

Foods & Calories:

1 Gram of Carbohydrates or proteins produce 4 Calories. Where as 1 gram of Fat / Alcohol gives us lots of calories.

How are food calories measured?

• Typically food calories are measured in laboratory using a device called Bomb Calorimeter.
• When you place food in this box, the food is burned up and the heat that is produced determines the amount of calories contained in that food.

Empty Calories:

• Empty calories have the same energy content like any other calories but lacks nutrients such as fiber, Vitamins and Minerals.
• Table sugar and alcohol are the top Empty Calorie foods.
• They are high in calories and have very low nutritional values.

In my next blog, I will discuss few interesting things about calories and tips about managing your calories effectively.

Why are Vitamins and Minerals Important?

Your body must have the right amount of vitamins and minerals for:

• Normal growth
• Metabolism (Creating energy in the cells)
• General Health

The key is balanced Nutrition- the right amounts of each vitamin and mineral in the right balance.

The Average Person:

The average person can get their recommended amounts for vitamins and minerals simply by eating a reasonable diet containing whole grains, vegetables and fruits.

But..

The Average Person is:

• An adult younger than 60
• In good health
• With perfect digestion
• Slim
• Totally Stress- Free
• Free of any sort of medical problem
• Not taking any medicines

How much do we need:

• The amount that government bodies recommend you consume in your diet is set at a level where most individuals will get all the nutrients they need.
• This level is not the minimum to prevent disease but somewhat higher, and it can be used in school feeding programs and food labeling.
• Not too much and not too little, but a proper balance of vitamins and minerals is required. 

Preserve the Vitamins and Minerals while cooking:

• To get the recommended amounts of vitamins and minerals, eat a variety of grains , vegetables, fruits and beans.
• But in today’s busy schedule, if we are not eating the required amount of fruits and vegetables, take supplements to ensure adequate nutrient intake.

Minerals - Blog 2

In my earlier blog, I have mentioned about Trace and Major minerals. In this blog I will discuss about few Minerals.

Calcium:

• Calcium is a Major Mineral.
• It is one of the most abundant mineral in our body. 
• It is the major requirement for healthy bones and teeth.
• We can get Calcium from Milk, Dairy Products, Green, leafy vegetables, Supplements etc.

Iron:

• Iron is a Trace Mineral.
• Iron is needed to carry oxygen in our blood. 
• Iron can be found in animal foods like chicken, beef  and pork and plant foods like Whole grains, peas, spinach , beans etc

If you don’t get enough Iron:

It can lead to low blood counts, especially in young Women. 

Potassium:

• Potassium is a Major Mineral.
• Most people don’t get as much potassium as they should, in part, because they don’t eat enough fruits and vegetables.
• It helps the central nervous system send its impulses throughout the body.
• Helps to efficiently extract energy from food
• Helps muscles to contract properly.

Sodium:

• Sodium is a Major Mineral.
• Salt is sodium chloride.
• Sodium is an important mineral, but most of us eat excess sodium, which isn’t healthy.

Magnesium

• Magnesium is a Major Mineral.
• Every single cell in our body needs magnesium to produce energy. 
• Magnesium plays an important role in muscle relaxation, bone and teeth strengthening etc.
• Magnesium helps in proper functioning of muscles.

Selenium:

• Selenium is a Trace Mineral.
• It is important to support anti oxidant function in our body. 
• The amount of selenium in fruits and vegetables depends upon the selenium in the soil in which they were grown.

Phosphorous:

• Phosphorous is a Major Mineral.
• About 85% of the phosphorous can be found in bones and teeth. 
• But it is also available in cells and tissues through out the body. 
• Phosphorous is found in protein rich foods.

Chromium:

• Chromium is a Trace Mineral.
• Chromium burns fat for energy.
• It helps in controlling the use of glucose.

Zinc:

• Strengthens your immune system and helps in healthy growth.
• Zinc is essential for healthy smell and taste.

Minerals - Blog 1

What are Minerals?

• To meet the definition of "mineral" used by most geologists a substance must meet five requirements: 

1. naturally occurring
2. inorganic
3. solid
4. definite chemical composition
5. ordered internal structure

• Minerals are inorganic substances found in the foods and also in the earth. 
• Few minerals that we need to consume are Calcium, Iron, Phosphorous etc.
• Getting minerals in right amounts is essential for good health.

There are 2 categories of Minerals

1. Trace Minerals
2. Major Minerals

Trace Minerals

• Some minerals are required in  small amounts by body called TRACE Minerals. 
• If you need less than 100mg a day, that mineral is called a trace mineral.

Major Minerals

• Some minerals are required in large quantities by the body, called MAJOR Minerals.
• A major mineral is an inorganic substance that you  need everyday in amounts higher than 100mg. 

• A diet rich in green vegetables and fruits, and whole grains grown in fertile soil may afford some assurance of minerals, but much of our soil today is depleted and lacking in essential nutrients.
• Adding mineral supplements to the diet, will provide some insurance.
• Having the proper balance of minerals in the body can make the difference between disease or sickness and optimum health.

In my next blog, I will discuss in detail about each of these minerals. You can get more information regarding mineral rich foods in my coming blog.

                                                                 

                                                                                                       ....... To Be Continued

Vitamins - Blog2

In our earlier blog, we have discussed about Fat and Water soluble Vitamins. In this blog, we would like to discuss in detail about all the Vitamins.

Vitamin A:

• Vitamin A helps in  bone growth, cell functioning, our eyes adjusting to the light etc. 
• Vitamin A is available in two forms. In the body, beta-carotene is converted into Vitamin A, whether it comes from foods or supplements.

Vitamin B

• Help your cells grow and reproduce properly.
• Send messages back and forth from your brain along your nerves.
• Helps to produce energy by breaking down the food into energy.
• You can see the Vitamin B family in the below image.

Vitamin E:

• This Vitamin protects your cell membranes against damage from free radicals.

Vitamin D:

• Do you know to get Vitamin E, you need not even eat. 
• Just go outside and get it from Sun. 
• This Vitamin is made when the sun shines on our skin, and the ultraviolet light makes a type of cholesterol that turns into Vitamin D.

Vitamin K:

Vitamin K is essential to support normal blood clotting.

The Powerful Vitamin C:

• Vitamin C helps more than 300 different functions of your body, including your immune system.

VITAMINS - Blog 1

• Vitamins are organic nutrients essential for life. 
• They are essential for our body to function at its best. 
• If our diet is lacking in Vitamins, it leads to nutritional deficiencies.

Where does the word Vitamin comes from?

Types of Vitamins:

There are 13 Vitamins divided into 2 groups.

1. Fat Soluble Vitamins
2. Water Soluble Vitamins

1. Fat Soluble Vitamins:

There are four FAT Voluble Vitamins.

1. Vitamin A
2. Vitamin D
3. Vitamin E
4. Vitamin K

• These Vitamins stay in our body longer than water soluble vitamins. 
• They must be taken regularly and only in the recommended amounts.
• Fat soluble vitamins, which are also essential for your health and stored in your liver, do not need to be replaced every day

2. Water Soluble Vitamins:

1. Vitamin B
2. Vitamin C

• It is important to take some of these Vitamins everyday to keep our body in proper balance.
• We lose some of these vitamins everyday in the form of urine.These vitamins are easily destroyed or washed out during food storage and preparation.
• The B-complex group is found in a variety of foods: cereal grains, meat, poultry, eggs, fish, milk, legumes and fresh vegetables.
• Citrus fruits are good sources of vitamin C.

Using megadoses of multivitamins or supplements is not recommended.

In my next blog, i will discuss in detail about each of theses Vitamins. Please check the same to know more about the importance of each of the Vitamins and the Vitamin rich foods that you need to eat.

Amino Acids: Building Blocks Of Protein

In our earlier blog, we have discussed that Protein heals the body, produces necessary enzymes and hormones, provides stamina and energy and helps keep the body healthy. Now we are taking a closer look at Protein to discuss Amino Acids.

• Amino acids make up 75% of our body and serve many essential body functions. In fact, almost every bodily function depends on Amino acids.
• One of the most essential duties of Amino acids is to create Protein. Amino acids are linked together to form different types of Proteins that our body needs.
• Amino acids make up Proteins by linking together as long chains. Just like letter blocks can combine to form different words, Amino acids link together in different formations to make different Proteins.
• If you don’t get the Amino acids that you need from the diet, your body will break down the cells to get them. This results in  loss of Muscles and organ proteins and tissues. That is why it is important to nourish our body with essential Amino acids.

How many Amino acids are there?

 Total Amino Acids = 21

1. Essential Amino acids(Not made by body. Need to consume in Diet) = 9

2. Non- Essential Amino acids(Made by the Body)  =12

1. Essential Amino Acids:

Benefits of Essential Amino acids:

Essential Amino acids provides many benefits. Below given are few of them.

• Helps in the growth of bones.
• Helps in providing energy
• Can influence mood.
• Help control hunger
• Provide heart health
• Helps to sleep better.

Did You Know?

• Soy protein is the only complete protein in the plant world. Soy contains all the essential Amino acids - the ones that the body cannot make on its own.
• Vegetarians need to be careful in combining grains and vegetables to get complete protein.

• Animal based proteins are called complete proteins because they contain balanced levels of Amino acids.

Non-Essential Amino acids:

Benefits of Non- Essential Amino acids:

• Keep brain and heart health.
• Keeps Liver, skin and muscles healthy
• Help build muscles.

Macro Nutrients : FATS - Blog 2

In my earlier blog, I have discussed about different types of Good and Bad FATS.

In this blog, I would like to discuss about balancing Healthy FATS with Unhealthy Fats.

Balancing Your FATS:

In reality, we take too much Omega 6 FATS and too Little Omega 3 FATS.
We have to balance the FAT in our diet.

Did You Know?

• Farm-Fed fish have more Omega-6 fat than Omega-3 because they are fed grains rich in Omega-6.Ocean caught fish are rich in Omega-3. They have less Omega-6 and calories than farm-fed fish.
• Foods high in Trans fats which are unhealthy:
• French Fries
• Onion Rings
• Hamburgers
• Chicken Nuggets
• Apple Pie etc

Reduce Animal Fats and Omega-6 Fats:

• Use lower-fat dairy, such as skim or 1%milk.
• Trim visible fat and skin from all meat products.
• Choose the white meat of chicken.
• Use only egg whites for scrambled eggs and other breakfast recipes

Reduce Fat When You Cook:

Reduce Fat When You Eat Out:

Read menu carefully to make the best low-fat choices:

• Look for meat, fish and poultry that are baked, broiled, grilled or roasted, rather than fried.
• Order your vegetables plain without without added sauces or fats.
• Order your salad with the dressing on the side.
• Skip the butter when eating bread.
• Ask for some fresh fruit, such as berries, for dessert.

Fruits and Vegetables are naturally low in Fat

• Fruits and vegetables contain only very small traces of healthy fats.
• If you fill up on these foods, you will be less likely to eat more of the higher-fat foods.

How to get more Healthy Fat:

• Try to eat fish at least twice a week.
• Avocado is good in salads and on sandwiches.
• You can toss a handful of nuts into the salad to get a little extra healthy fat.

Macro Nutrients : FATS - Blog1

FATS are very important for storing calories for human body and for supporting immune function and skin health. In general, we assume that FATS are bad for our health. But FATS are major nutrients like Proteins and Carbohydrates.

• Fats are essential sources of energy that keeps body healthy. 
• Certain fats help with brain development, helps in absorbing Vitamins and keep skin and hair healthy.
• The trouble with Fats is that they contains lots of calories. 1 table spoon of Fat contains about 120 Calories.
• Some Fats are considered to be healthier than others based upon the composition. So its important to distinguish between Healthy and Non healthy Fats.

Why does body store fat?

• Fat is way body stores energy so that you can survive for long periods without eating. 
• If you had enough water to drink and enough vitamins and minerals, you could survive up to six months living off the stored fat in your body. 
• When we eat more calories than you need, they get converted into fat cells and get stored in our body.
• Since starvation is not our problem, we are most likely struggling to keep from increasing weight. That is why we need to limit the fat that we take in our food. 
• The fat we eat is the fat we wear.

Different types of Fats:

Saturated Fats:

• Most saturated fats are solid at room temperature.
• They are typically referred as “solid fats”.
• They include beef fat, pork fat, butter etc.
• Saturated fats are considered to be less healthy when compared to Monounsaturated Fats.

Trans Fats:

• Trans fats are made from polyunsaturated fats by a chemical method that makes them act like a saturated fat.

• Theses fats are considered to be less healthy when compared to Monounsaturated Fats.

Monounsaturated Fats:

When substituted for saturated fats, they lead to lower cholesterol levels and are often called “healthy fats”.

Polyunsaturated Fats:

• Omega 3 and Omega 6 are both polyunsaturated fatty acids, but they have different effect on body.
• We need to take more of Omega 3.
• Omega 3 plays a vital role in maintaining good health, offering a variety of benefits. It also balances negative effects of excess Omega-6.

In My next blog, I will update more about how we can balance our diet with healthy Fats.

Macronutrients: Proteins

In our earlier blog, we have discussed about Carbohydrates. In this blog I would like to discuss about our 2^nd Macronutrient, PROTEIN.

What is Protein?

• Protein is one of the major nutrients in our food. 
• It provides energy to our body and is used to build the muscles and organs.
• Proteins are made up of Amino acids.

What Protein does in your Body?

• Builds and repair tissues (Muscles and Organs are made up of Protein)
• Produces enzymes and hormones
• Supports immune function
• Produces energy and stamina

Humans cannot survive when Protein stores drop below 50 percent.

Two Sources Of Protein:

Animal-Based Protein:

Animal-Based proteins are called complete proteins because they contain balanced Amino acids.

Plant-Based Protein

Unless Vegetarians eat soy protein or combine different grains and beans together, they will not get all the amino acids they need.

Different People, Different Requirements.

Based up on life style, height, weight, age etc., Men need 100 – 200 gms of protein per day where as Women need 50-100 gms of protein per day.

Macronutrients: Carbohydrates

What are Macronutrients?

Nutrients are environmental substances used for energy, growth, and bodily functions by organisms.

Depending on the nutrient, these substances are needed in small amounts or larger amounts. Those that are needed in large amounts are called Macronutrients.

There are three macronutrients required by humans.

• Carbohydrates (sugar)
•  Lipids (fats)
•  Proteins

In today’s blog I am discussing about Carbohydrates.

Carbohydrates:

Carbohydrates are source of quick energy. You need to eat carbohydrates everyday to provide your body with energy in the form of glucose in the blood.

But we need to distinguish between good carbohydrates and bad carbohydrates.

Good Carbohydrates

• Good Carbohydrates are absorbed more slowly. It takes the body more time to break down good carbohydrates, there by blood sugar levels will be more sustained and energy levels will be maintained.
• Good Carbohydrates are generally less / not processed foods.
• Good Carbohydrates contains more fibre, which helps in good digestion.

Sources:

Good Carbohydrates becomes Bad Carbohydrates through refining process.

Nutrients and Fibre are stripped when processed.

Bad Carbohydrates

• Bad Carbohydrates quickly raise blood sugar levels.
• Bad Carbohydrates contains less nutritional value and they are mostly processed foods.
• Bad Carbohydrates are absorbed quickly by body, thereby increasing the blood sugar levels rapidly.
• Bad Carbohydrates have lot of calories or hidden fats. It doesn’t have enough fibre.

So try avoiding bad Carbohydrates and increase the intake of good carbohydrates.

These 6 Habits Can RUIN Your Healthy Diet

Weight loss, eating a healthier diet, becoming more active, working towards a better body shape. Whatever your goal, there always seems to be a few habits that get in the way, even when we have the best intentions. Success means not only achieving your goal, but also maintaining it. Here are some common dieting habits to be avoid.

1. You think you can lose weight without exercise - To be healthy, lose weight, and keep it off, you need to exercise regularly. Exercise helps you achieve a better body shape by toning the muscles; supports metabolism; helps increase energy levels, fitness, and endurance; plus it's good for the mind!
   
   
2. You drink too many calories - Staying clear of the fizzy drinks is great, but don't replace it by drinking more fruit juice. Remember: juice can contain almost the same number of calories as fizzy drinks. Yes, juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as often sugar is added, and there's no fiber. Where possible, eat your fruit rather than drink it.
   
3. You think all fats are bad - Beneficial fats are unsaturated fats, particularly omega-3 and omega-6 fatty acids, which are primarily found in oily fish, nuts, and seeds. Fat is essential for health; just make sure you limit saturated fats and trans fats.
   
4. You think changing your diet is temporary - Just because you've reached your target weight, or achieved your goal doesn't mean you can stop your diet. Do celebrate your success, but don't fall back into old habits and end up gaining back the weight you've lost. Make your new diet choices permanent, not temporary, and recognize that a healthy diet isn't just about weight loss; it's about choosing a healthy lifestyle!
   
   
5. You find it hard to know when to stop eating - Eating small, regular meals throughout the day is best, but make sure you keep them balanced and don't lose track of how much you've eaten. It's so easy to get caught up doing work or busy talking while you eat, and forget to stop when you're no longer hungry!
   
6. You lose motivation - Motivation is an intergral part of sticking to your eating or exercise plan. Surround yourself with family and friends who encourage your decision. This is especially important when you notice results starting to plateau. Try putting post-it notes or inspirational photographs around the house and in the pantry to remind yourself of your goals and how far you've come so far.

Remember, it's easier to break habits, than it is to build them. So get family and friends to keep you motivated, stay focused and strong - the results will pay off.

Rev Up Your Metabolism and Keep Your Weight Down

Put your metabolism to work for you. Now's the perfect time to incorporate some metabolism-revving tips into your daily regimen and avoid gaining weight.

Rev Up Your Body's Engine

We eat food for fuel. When we burn it for energy to keep our bodies running, the process creates heat. Consequently, it is important that your body's engine burns fuel efficiently, helping your metabolism run at its optimum and function well.

Daily Regimen Tips

·  Engage in 30 minutes of activity every day to help minimize weight gain and to raise metabolic rate.

·  Tone your muscles by weight training three days a week.

·  Start small: Try walking with one- to two-pound weights.

·  Don't eat fewer than 1,200 calories a day. Eating too little might slow your metabolism.

·  Never skip breakfast. It might slow your metabolism.

Follow the tips above to help improve your metabolism and to develop healthy exercise patterns for a healthy lifestyle. 

Fruit, Vegetables & Easy Ways To Get 5-7 Servings A Day

Do you eat 5-7 servings of fruit and vegetables every single day? It's hard enough to get one or two servings each day, let alone seven! So what are some ways to do it? And importantly, why do we need to eat that much? 

Fruits and vegetables are hugely important for staying healthy and they are a great source of essential nutrients the body needs. They naturally contain fiber, antioxidants, fructose (naturally occurring fruit sugar) and various vitamins, minerals and trace elements. They also tend to be low in fat.

What about the sugar in fruit?

Fruit naturally contains sugar, called fructose, but this shouldn't be a reason not to eat it. Fruit contains many other great nutrients and the benefit of these outweighs the sugar quantity you'll get from eating a piece of fruit. But do watch your intake; try to make up your daily requirement with 2-3 servings of fruit and 4-5 of vegetables.

So what are some good ways to hit the 'magic number' of fruit and vegetables each day?

1.    Add fruit to shakes and smoothies for a tasty drink.

2.    At breakfast, add sliced fruit on your cereal or oats, or sliced tomato or avocado on your toast.

3.    Fruit and vegetables are healthy snacks - snack on a piece of fruit or sliced vegetables sticks such as carrots/celery/peppers.

4.    Keep the fruit bowl full, as you're more likely to reach for a snack that is readily available in your home or in your bag.

5.    Dinner is a good way to increase your vegetable intake. It's easy to throw extra vegetables into a stir-fry or to eat them as a side dish.

6.    Variety in cooking is needed to alleviate boredom. Try something new each day: stir-fry, roast, boil, poach, steam or bake.

7.    Although fresh is best, frozen and canned fruit and vegetables count too. If you choose canned fruit, go for ones without a sugary syrup and that are low in salt and sugar.

8.    One glass of unsweetened 100% fruit juice counts as one of your servings

9.    Grow your own. It always seems to taste better when you've put the hard work in yourself!

10.  Buy what's in season - it tastes better and is usually cheaper

So head down to your local farmers' market, fruit and veg store or supermarket and stock up on healthy, tasty and nutritious fruits and vegetables. 

7 Ways to stay motivated to exercise

You've been told the benefits of exercise a thousand times and you know what you should be doing, but it can be so easy to find excuses.

• 'I'm comfortable on the sofa.'
• 'My favorite TV program is on.'
• 'It so cold (or hot) outside.'
• 'I just don't have enough time.'

We've heard them all before, so how do you get (and keep) the motivation to get up and exercise regularly? Here are some tips we can all benefit from:

Plan - Leading a busy life, it can be hard to think there is room to fit in daily exercise. Make exercise a priority and plan it into your daily routine. Don't make it optional. It also helps to plan exercise when you're more likely to enjoy it. For example, if you find it hard to get out of bed in the mornings at the best of times, don't try and exercise in the mornings. Try your lunch break or after work.

Get your gear on - The first step (and often the hardest) is just putting on your shoes and exercise clothes). Once they're on, it's much easier to get going. Even better, treat yourself to something new. It's surprising how a new pair of running shoes, item of clothing, or new gadget can encourage you to 'try them out'. Plus you look good and feel good!

Variety is essential - Change your running route, try cycling instead, or swim in an outdoor pool instead of indoors. Keep it interesting by changing parts of your workout so you don't get bored. The gym can quickly become a sterile environment, so throw in the occasional outdoor session, especially on those gorgeous sunny days.

Make it social - Exercise with friends, have a laugh and you'll keep each other motivated. They can offer support, can give positive feedback, and make it fun! Alternatively, try group fitness classes or join a local team. If you thrive on competition, team sports are great, as is exercising with someone who's slightly better than you so you are always are pushing yourself to keep up.

The art of distraction - Exercising to music or while chatting to friends keeps you distracted. You may just find yourself exercising a little longer or finishing quicker than you thought. If you're at home, try exercising while watching TV.

Have realistic goals - You may not be planning to run a marathon, but it's important to have goals and to put them into practice to keep yourself motivated along the way. But be realistic! Don't set them so high that you'll never achieve them. Write them down and remember to review them regularly as your fitness improves.

Don't forget to reward yourself -   It could be running an extra mile or losing a couple of pounds, but as you reach your personal goals and are happy with your performance, reward yourself. Give yourself a day off or buy a new pair of jeans. Be proud of yourself!

Always remember the feeling you get after exercise - endorphins flying around your body, you feel healthy and pleased with yourself. Next time you're thinking of skipping a session, remember this feeling and get exercising!