What makes us happy or stressed? What keeps us hungry or full? It’s all about hormones which constantly communicate with the brain sending out signals of happiness or hunger or depression. Let us learn something about hormones.

Hormones are the chemical substances produced by the Endocrine glands present in our body. They play a major role in controlling our appetite, metabolism, mood swings etc.

We can normally sense a happy feeling after a good workout or a dance session. Isn’t it?

Well, this is the time when our ‘happy hormones’ such as Endorphins, Serotonin, and Dopamine comes into play. These are the neurotransmitters or the chemical messengers that are released in the Brain. Because of this, we get that pleasant feeling after a workout session. Oxytocin is a hormone and a neurotransmitter which is popularly known by the name ‘the love hormone’ plays a greater role in women’s physiology and happiness. This hormone is released on being with the loved ones, or with any family member whose company makes you happy. However, excess production of these hormones can cause certain side effects also. For example, antidepressant drugs contain serotonin re-uptake inhibitor which is used to treat anxiety, panic attacks, depression etc. but the dosages can cause diarrhea and nausea because high levels of serotonin in the gut reduces stomach acid production.

It’s always better to boost our happy hormones in a natural way – by exercising regularly and by being on a healthy diet stimulates the Serotonin levels. Listen to your favourite music/song raise the Dopamine levels. Women can normalize their Estrogen and Progesterone levels by physical activities such as Yoga, Pranayam, etc., and by introducing good quality fat in their diets. In contrast, the ‘stress hormone’ comes into picture when we get stressed out – Cortisol. High levels of which can interfere with our learning and memory, gains our weight, increase blood sugar levels etc. The feeling of fear and anxiety also elevates our Cortisol levels. Regular physical exercise and mindful eating helps reduce the levels of this hormone.

There are hormones which control our hunger, appetite, sugar levels etc. Let us learn something about them. Ghrelin is called as a ‘hunger hormone’ which is released at the time of fasting or crash dieting, the levels of which is decreased after having meals. Leptin which is produced by fat cells called as ‘satiety hormone’ that contorls our hunger pangs and cravings. Similarly, CCK (Cholecystokinin) is a hormone which plays a major role in sending signals to the brain about being full. PYY (Peptide YY) is another hormone that suppresses our appetite and which is released in an hour’s time after a meal. Insulin is a hormone made in pancreas which regulates blood sugar levels in our body. Increase in the food intake increases the blood glucose which calls out Insulin in the blood. Through this we can understand how on not chewing the food well, eating too quickly, or eating under stress can lead to over-eating thereby raising our sugar levels. The key is to enjoy eating, not eating under stress, and eat slowly focusing on the food that we eat. This is how we can balance our hormones beautifully.

By bringing Fitness into our daily routine, we can combat Stress. And when this happens, we eat mindfully. After all, the entire game is played by HORMONES :D

Help yourself with Sunshine Vitamin

Are you getting enough Vitamin D through food?

Are you making enough Vitamin D3 in your body??

How do you get Vitamin D👇
In the presence of Sunlight, the Cholesterol in the skin gets converted to Vitamin D3. This is the most active form of Vitamin D, which is commonly found in Vitamin D supplements also.

Common symptoms of deficiency👇
Low Calcium levels
Osteoporosis - Bone porosity
Frequent Back pain & Muscle pain
Fatigue

There are quite a few Dietary sources👇
Mainly Dairy & Animal foods. Quite few😢

Tip : Sun exposure & keeping your Gut healthy are the best preventive methods

So to start with, get your Vitamin D test done

Eat HEALTHY, Age GRACEFULLY

Aging is a natural phenomenon. Hence we can’t stop, it’s a part of life. However, we can slow the aging process. Though aging is a degenerative process, it shouldn’t become an excuse for our Metabolic rates to be lowered. We do not age just chronologically but even biologically, as our cells continue to damage. There is also a decrease in the Muscle Mass, whereas the Fat storing capacity takes a hike. The bone mass gets reduced. The skin loses its moisture. We do not have any control on the chronological process of aging. However, modifying one’s Lifestyle and Dietary Habits can contribute to delay the process biologically. Basically in addition to taking care of the skin externally, we need to alter our eating habits, manage our stress levels, and moderate physical activity boosts our metabolism.

The bottom line is : We shouldn’t be aging faster than we should.

This may happen because of over-stress levels or not eating the right type of food or not leading a healthy lifestyle. Food is the Best Medicine for anti-aging. Living an “Active Lifestyle” leads to “DELAY AGING”

After all, It is for us to decide “How do we wish to age!!! “ Isn’t it?

Before getting into the Dietary tips, let us learn the factors that can affect by the aging process.

Aging gives rise to the following changes in one’s body :

• Decrease in the capacity to respond to external stress
• Decrease in the capacity to function
• Increase in the vulnerability to diseases
• Slow repair of worn-out tissues
• Lowers Metabolic rate
• Increase in the free radical accumulation

The basic essential nutrients impact our health in the long run. Although the key is to follow a Balanced Nutrition, there are certain foods that provide anti-oxidant and anti-inflammatory properties which play a major role in maintaining our health.

The requirement for the following Nutrients increases as we age:

• Protein – to maintain Muscle Mass
• Vitamins C & D – to fight illnesses & to maintain the Bone Mass
• Vitamin B12 – to build immunity
• Fiber – to improve digestion
• Healthy Fats – to maintain suppleness of the skin

Consumption of the following foods provides the important Vitamins & Minerals:

• Nuts and Seeds
• Beans
• Green Leafy Vegetables
• Berries like Strawberries, Blueberries etc.
• Whole Grains
• Herbs like Turmeric, Cinnamon etc.

Also, eating good Carbohydrates supports our health and slows down the aging process.

Consumption of Refined Carbohydrates leads to the following effects :

• Promotes Obesity
• Affects blood Lipids, blood pressure, and heart risk factors
• Affects Insulin sensitivity and Diabetes risk
• Impairs immunity
• Increase inflammation
• Increase non-alcoholic Fatty liver

Refined Sugar / flour absorbs very rapidly in the blood stream causing all the above health issues

Preventing dead foods like refined/processed foods, stale foods, high sodium, and high-sugary foods will prevent the dreadful illnesses. Focus on live-foods to keep alive and fresh.

A Happy, Stress-free & Active Lifestyle, eating Balanced, exercising regularly strengthens the Immune systems and keeps oneself out of getting sick frequently.

“Lifestyle is not a one-time affair, it’s a Life-long process”. Keeping our life active also keeps our youthful spirits alive. It is not just to survive, but to have a good quality of life.

LOOK YOUNGER! FEEL YOUNGER!

Dietary Guidelines : PEARL MILLET (Bajra)

Enjoy the FESTIVITIES being HEALTHY and FIT - 2017

Dietary Guidelines : LOTUS SEED

Benefits of Eating Fruit #5 : STAR FRUIT

– Aids Digestion

– Controls Blood Pressure

– Strengthens Immune System

– Helps Sleep Better

– Lowers Bad Cholesterol

– Supports Weight Loss

– Good for Skin

– Fights Infections

Immunity Boosting SUPER FOODS

Isn’t it important to strengthen the “Immune System” especially in times when the availability of fast and processed foods are increasing. At the same time people (specially working individuals) have time constrains that restricts them to cook their mini mid-meals.

There are certain “SUPER FOODS” that help individuals to boost their immunity levels. These foods help to fight against bacterial infections and various illnesses like cough, cold, fever etc. So the body’s Self-Defense quality is enhanced by these Super Foods. Moreover, these foods are quite easy to reach out, they can be carried and kept at our work places, can be stored in the refrigerator, and they act as snacking meal wonderfully.

Now, lets see how we can make these super foods palatable and avail their nutritional benefits.

• GOOSEBERRY (AMLA)

We all have heard about the benefits of citrus fruits in boosting immunity because of their Vitamin C content. But amongst all these amla, is the richest source of vitamin C and hence one of the best immunity boosters. But how to make your child eat this odd tasting fruit? Instead of the regular amla murabba, try amla candies that are easily available in the market. You may sprinkle a little chaat masala or black salt over it. Wrap it in small toffee wrappers or serve like lollipops on tooth picks.

• YOGHURT (CURD)

  
Yogurt has “Probiotics” that help maintain the balance of bacteria necessary for a healthy digestive system; boost the immune system and shortening the length and severity of sickness. These are called as “Good Bacteria” which is essential to keep our gut healthy. Plain yogurt can be boring for children. Make it interesting by adding the puree of any fruits they like (further increasing the immunity value) on blended yogurt, serving it like a dessert. You can even try a cold salad. Boil pasta, cool; Add hung curd along with chopped veggies and fruits of choice; flavor with salt and pepper; mix together and serve.

• FLAXSEEDS / PUMPKIN SEEDS / SUNFLOWER SEEDS

 
These seeds are good source of nutrients such as Omega-3 fatty acids, protein, iron, zinc, selenium, magnesium and vitamin E. All these have a direct or indirect role in boosting our immune system. These seeds also are good sources of antioxidants that help protect our cells. Roast and powder these seeds in a blender. Store in an airtight container.  Half a teaspoon of this powder can be added to dishes like porridge, shakes, milk, khichri, pasta, dal or omelette.

• NUTS AND OILSEEDS

Almonds, walnuts, and peanuts are packed with Vitamin E, that helps both in prevention and treatment of diseases. These are also a good source of omega-3 fatty acids and other micro nutrients, which all together help build a strong immune system.
Dried fruits like raisins, dates, apricots, figs, prunes etc are good source of iron. As iron in the blood helps carry oxygen to all parts of the body, its deficiency has a direct effect in reducing a child’s stamina and concentration abilities.  A deficiency aslo brings our immune system down.
Make nuts and raisin balls to add nuts and dried fruits to your child’s diet. Choose any two or three nuts and dried fruits mentioned above. Grind nuts first and then grind dried fruit. Grease your hands a little with oil and mix the two. Make small round balls of the mixture or any shape your child likes and serve as a snack on the go.

• EGGS

Egg proteins are best absorbed by the human body. They help in fighting off bacteria and virus that invade our body and help in regeneration of cells. Eggs also contain vitamins and minerals like vitamin A, folic acid, zinc, selenium and iron, which all are immunity boosters. Beat an egg and add wheat flour, powdered jaggery/dates and milk to make a batter. Make small pancakes and fill with fruits like mango, papaya, banana, strawberries, grapes etc. Alternatively, these pancakes can also be made savoury and filled with grated veggies. You may even hard boil an egg and cut into small bite-sized portions and serve.

• FISH

 
Fish is a rich source of complete proteins that are essential part of our immune system. Fish also contains good amount of essential fatty acids such as omega 3 fatty acids. This helps in our immunity by increasing the number and activation of T-cells (the immunity cells) in our body. This in turn increases our body’s ability to fight disease. Add cooked, shredded pieces of fish to your child’s favourite sandwich or pasta.

• GREEN LEAFY VEGETABLES

Green leafy vegetables (GLVs) are powerhouses of nutrients, that boost immunity, such as beta carotene, vitamin C, Vitamin E, and iron etc.  Children often run away from green leafy vegetables.  Make it easier for them by chopping, boiling and blenderising   any green leaves. Mix this paste with flour/batter  of chapatti, poori, parantha, idli, or  dosa to sneak them in your child’s diet.

• LEGUME SPROUTS / DRIED BEANS

Sprouts have good proteins and are also a great source of vitamin C, B vitamins, and minerals. Natural sprouts assist in the building of nerves, tissues, bones and blood. Sprouts have been found to contribute extensively to the immune system, and were shown to be excellent detoxifiers. Grind sprouts to paste. Make small pancakes of this batter. Give them as it is to your little one or add chopped vegetables and make a roll of it.