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.