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

Dietary Guidelines : GARLIC

– Increases immunity levels

– Improves metabolism

– Fights skin infections

– Regulate blood sugar

– Lowers blood pressure

– Reduces cholesterol levels

– Protects the heart

– Combats cold and cough

Dietary Guidelines : CINNAMON

• Reduces LDL cholesterol
• Boosts metabolism and controls body weight
• Lowers joint pains
• Increases alertness and concentration
• Stimulates digestion
• Regulates blood sugar
• Protects from heart disease

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!

NOURISH & NURTURE FUTURE INDIA – HAPPY CHILDREN’S DAY 2017

Have you ever wondered that Nutrition is so important right from the childhood???

Though it is never too late to understand, it is vital to start eating healthy as early as you can. Good nutrition in early years play an important role to help children and adolescents achieving good health thus avoiding health-risk factors in later years. Nutritional demands differ with differing stages of life cycle. So, the reason is obvious. To help a child develop their optimal potentials, so to grow as a healthy individual, Optimum Nutrition is crucial at a young age.

NUTRITIONAL CONSIDERATIONS IN SCHOOL-AGED CHILDREN :

How many calories does a child needs to consume? What type of calories does a child requires?

Till the age of 4 years, the calorie requirement is as per the body weight. From the age of 5 years till adolescence, there is a slow & steady growth so the actual amount of energy (calories) required goes on increasing. As far as the quality of the calories is concerned, there are lot many nutrients a child requires and it differs from child to child. A single food cannot provide all the nutrients he or she needs, so make sure that your child consumes a variety of food on daily basis. Dietary intakes of some children may be less than the recommended intake for iron, calcium, vitamins specially vitamin A, D and C. In most cases deficiencies are unlikely, provided fruits and vegetables are eaten. However, depending upon the nutrient deficiencies and some of the food allergies a child may face, the diet pattern needs to be planned. Making the right dietary intake and lifestyle choices right at this age will help young people develop good eating habits, that will be followed by them throughout their lives.

NUTRITIONAL CONSIDERATIONS FOR ADOLESCENT :

This is an age which will decide most common metabolic disorders in later years…..

The nutritional requirement in adolescents varies which is decided as per the sudden increase of growth at the onset of puberty. The peak of growth is generally between 11 and 15 years for girls and 13 and 16 years for boys. Again, Nutritional demands cannot be judged just by knowing the age of the person. Young people needs to be counselled so to make them aware of some of the basic nutrients they need. In this period of life, several nutrients are at greater deficiency risk including Iron and Calcium. For example, Anemia is the most common abnormality seen in most of the adolescents due to Iron deficiency in their bodies. Though the Iron requirements for boys and girls differ as once the adolescence starts, the boy undergoes rapid muscle growth and increase in their weights. The Iron needs increases due to weight gain and the beginning of menstruation for girls as well. All these factors need to be considered while deciding Iron demands for this age group. Also, one of the most common reason for Iron deficiency is its absorption. So, proper diets have to be planned to maintain the nutrient balance in the body.

The Calcium demands also increases in adolescents as it maintains the growth of the bones. All the calcium for the skeletal growth must be derived from the diet. The largest gains are made in early adolescence, between about 10-14 years in girls and 12-16 years in boys. The retention of the calcium also becomes crucial. It ensures the reduction of the high risk of Osteoporosis in later years. However, physical activity is essential along with proper nutrition, which helps to build and retain bone density within the body. The lack of physical activity results in the beginning of Obesity in most of the adolescents.

ENERGY DEMANDS : Normally, children and adolescents meet their energy needs by means of their appetites. However, stress and emotional imbalance can seriously affect the energy balance in adolescents, resulting in the consumption of too little or too much food. Infections which relate to skin problems (acne) can result in alterations of appetite. Emotional stress often related with slimming trends, leads to eating disorders such as Anorexia nervosa. To avoid all these problems, it is better to take that little effort in streamlining the eating pattern of young children.

It goes without saying that proper Nutrition and Physical activity in the early years are important to avoid the health-risk diseases like Obesity, Anemia, Osteoporosis, Hypertension, Diabetes, and many Illnesses in the later years of life. So, why wait for any health problem to occur? As Prevention is ALWAYS better than Cure!!!

Come, Let’s Nurture these beautiful assets of our lives.

HEALTHY AND BEAUTIFUL DIWALI 2017

All set for DIWALI?? With too many things done in less time – like cleaning the houses, shopping, preparing delicacies, buying gifts for friends and relatives and much more. Though there are many ways to gift someone during Diwali, however something done in a healthy way brings health, joy & happiness in their lives. Moreover it motivates others to adopt healthy eating habits J. So, this Diwali let us spend some money in healthy food items. It also saves time from preparing deep fried stuff, farsan, etc.

DRY FRUITS – Are the healthiest, easiest, and a wonderful way to gift friends and relatives. Isn’t it? The health benefits of these WONDER NUTS are many. These not only do an amazing job to keep us healthy, fit, and active. But at the same time, keeps our skin BEAUTIFUL. Let us have a look to some of those…

1. ALMONDS

• High in monounsaturated fats – Lowers LDL cholesterol, keeps heart healthy
• Rich source of vitamin E – Antioxidant property, good for skin and hair
• Good source of magnesium and potassium – Improves the flow of oxygen and nutrients in the body
• Manganese and copper – helps in energy production
• Fibre and Protein – helps in losing and maintaining weight

      2. WALNUTS

• Good source of Omega-3 fatty acids – lowers LDL and increases HDL, the DHA nourishes the brain and promotes brain health
• Fibre and Protein – feeling of satiety, promote weight loss
• Contain a compound melatonin – helps in getting good sleep
• Rich in B-vitamins – good for skin
• Antioxidant property – boosts immune system

     3. PISTACHIOS

• Rich source of vitamins A and E – Antioxidant effect which strengthens immune system
• B-vitamins – healthy skin and hair, anti-ageing effect
• Healthy Fats – Lower LDL and increase HDL
• Fibre and Protein – Can prevent Diabetes

     4. RAISINS

• Rich source of Vitamin A and Beta carotene – Good for eyesight
• Contain simple sugars like Fructose and Glucose – Energy booster
• High Fibre – Feeling of satiety, helps in weight loss
• Rich in potassium and Magnesium – reduces Hypertension and fights acidity
• Relieves Constipation specially in Children
• Beautifies the skin

      5. CASHEWNUTS

• Healthy Fats – maintain heart health
• Antioxidant Property and Flavanoids – Fight some types of Cancer
• Eating them in Moderation – maintain good cholesterol and promote weight loss
• Benefits Women post-menopause
• Contains high levels of Calcium and Magnesium – Good for teeth and gums
• Keeps the skin supple and soft

      6. DRIED APRICOTS

• Rich source of Iron and Copper – Help to fight Anemia, absorption of Iron
• Contain Pectin and Cellulose – promote smooth bowel movements, stimulate digestion when taken before meals
• Relieve Acidity
• Antioxidant Property – Good for skin in sun-burn, acne, exfoliating factor in apricot scrubs

Wow!!! So many benefits of these Wonder Nuts, and they are easily available too… Let us celebrate Diwali 2017 in a beautiful way.

GIFT A FRIEND WITH A BOX OF DRY FRUITS AND HELP THEM STAY HEALTHY TOO….

Benefits of Chia Seeds

• Reduces high cholesterol
• Act as anti-inflammatory
• Prevents obesity
• Controls blood sugar
• Delay in ageing
• Good for digestion
• Maintains bone and dental health

Benefits of Eating Fruit #4 : MANGO

• Good Source of Vitamin A
• Improves Digestion and prevents constipation
• Beats Acidity
• Provides instant Energy to the body
• Acts as an Antioxidant, Anti-inflammatory, and Anti-cancerous
• Improves Brain function

Benefits of Eating Fruit #2 : CHERRIES

•  Reduces the risk of heart disease
•  Helps in maintaining healthy weight
•  Improves the sleep cycles
•  Slows down the ageing of skin
•  Lowers the risk of cancers
•  Good for digestive health
•  Relieves from inflammation and soreness
•  Lowers blood cholesterol

My FAT to FIT Journey : Tushar Phulke

FROM FAT TO FIT. ....THANKS A MILLION Shweta Sharma.....92 to 82. ..in JUST 2 MONTHS. ...I WILL SOON REACH MY TARGET OF 72 KGS. ...GUYS. ...SHWETA SHARMA is an AMAZING DIETICIAN. ...MILLIONS OF THANK YOU. ..I'VE GAINED MY LOST CONFIDENCE. ...

Get, Set, Go!

Exercise is essential not only lose weight, and get the body in a good shape BUT it enhances an individual's performance on daily basis whether at home or at work. Moreover, the benefits of good nutrition is incomplete without having exercises in the routine.

So this week the guideline is more from a FITNESS point of view. Let us learn basic tips of one of the most common form of exercise 'BRISK WALKING'.

Walking is the simpler form of aerobic exercise which is liked and easily followed by all age groups. It is one of the best natural energizing activity the body can have. It helps to burn out calories and the stored fat, thereby boosting up body metabolism. Morever, it acts as an excellent motivator for sedentary individuals to kick start their physical exercise routine.

According to the ‘The Centers for Disease Control and Prevention (CDC)’, the brisk walking speed should be of 12 minutes per kilometer. A much fitter individual maintaining an average speed of 9 to 10 minutes per kilometer can be considered as a moderately intense exerciser.
However, beginners who desire to start the brisk walking activity should first consult his/her physician before they bring this into routine. Some precautionary measures can be taken while gradually increasing the duration and walking speed on weekly basis.

Beginner level

· Monday to Saturday: Walk ten minutes at a moderate pace.

· Sunday: Walk slowly for 20 minutes.

Intermediate level

· Monday: Rest

· Tuesday to Friday: Walk for 25 minutes at a moderate pace one day, 30 minutes the next.

· Saturday: Walk 20 minutes fast.

· Sunday: Walk 45 minutes at a moderate pace.

Advanced level

· Monday: Rest.

· Tuesday to Friday: Walk 45 minutes at a moderate pace one day and 50 minutes the next day.

· Saturday: Walk 50 minutes at a fast pace.

· Sunday: Walk 60 minutes at a moderate pace.

Some of the benefits one can receive by walking briskly goes as ....

1. Strengthening of leg muscles.
2. Keeping the heart healthy by normalising the heart rate.
3. Helping the HDL levels to elevate.
4. Keeping the blood pressure and blood sugar levels under control.
5. Maintaining the lost weight.
6. Building up the Cardiovascular endurance.
7. Strengthening the bones thereby preventing Osteoporosis and Arthritis.
8. Improving the flexibility.
9. Boosting the body store’s of Vitamin D, by walking in the day light.
10. Increasing body’s oxygen carrying capacity keeping you more active and alert.
11. Reducing stress and anxiety by releasing feel-good hormones ‘Endorphins’ into the bloodstream.
12. Increasing the level of one’s fitness.

A person hitting the gym uses the treadmill to walk or run. Treadmills provide various options to set different speeds of walking or running, as well as guide us for incline walking. Moreover with this equipment, one can efficiently track the time period and distance covered while walking.

However, there is one major side-effect of overdoing this activity and/or for a longer duration. The body tend to loose muscle tissue which can lower the metabolic rate. Balancing this with following a routine of strength/muscle training and/or power yoga, eating a HEALTHY DIET and maintaining an OPTIMUM NUTRITION plays a very important role to retain the muscle tissue to a greater extent. Replenishing the Vitamin and Mineral losses, taking care of the water losses and rehydrating the body, and retaining the muscles contribute to increasing one’s fitness levels and helps in reaching one's fitness goals easily.

So the moment someone thinks of starting an exercise regime, Optimum Nutrition will play a major role. And if someone decides to begin Dieting, a good exercise program must be combined with it. Healthy Dieting and regular Exercise goes hand in hand.

HEALTHY NEW YEAR 2017

So what’s different in 2017?

Is it the same old resolution to eat healthy? Lose weight? Hit the gym? ....

Or something NEW??

A New Year always brings so many resolutions... but it is important to stick to those resolutions.

How about keeping realistic goals this New Year, so to follow it easily ...

Some Realistic Resolutions one can keep to remain FIT for a longer time throughout the year :

1.       Keep smaller goals instead of targeting huge... for example - instead of keeping a goal of 20kg weight loss, lets keep it say 1kg a week or 5kg a month. Keeping smaller goals is easier to reach.

2.       Focus on Speeding up of Metabolic rate ... lead a healthy lifestyle by eating everything in moderation, and not discarding something completely.

3.       Keep yourself always hydrated ... so before feeling that THIRST, Fuel up your bodies with Water. This will also speed up the Metabolism.

4.       Complete NO to processed foods ... so basically focussing more on Natural Foods like seasonal Fruits and Fresh Veggies throughout the year.

5.       Snack smartly – The In-between meals are as important as the 3 main meals... choosing the right type of mid-morning and evening meals definitely makes a lot of difference in boosting metabolic rate thus creating inch loss.

6.       Add on to more fluids – This definitely cannot replace plain water, but including lot of fluids can bring that habit of drinking more water.. so initially start with more liquids like soups, green tea, buttermilk....

7.       Say NO to Crash Diets – No starving throughout the year, make this RESOLUTION

8.       Eating any Fruit of your choice on DAILY basis.

9.       Take a Walk – So, even if miss out on gym any day ... determine on doing that BRISK WALK daily atleast for 20 minutes.

10.   Being POSITIVE, and loving your bodies – It doesn’t matter how one look, but feeling good about oneself always keep us motivating to lose and become Fit.

Hope these guidelines help ...

Eat Better, Be Wise! Live a Healthier 2017!!