Understanding Fats

"Fats" - the so called Evils!

Take the name "Fats" & you get that feeling of hatred/fear/dislike/anger etc etc!

This is the way people treat "Fats"(Poor culprit)!:(

In this fitness conscious world, with media information overload we tend to get confused, & cannot differentiate between the Untruth and the Truth!

Untruth : Fats are useless/bad/not needed/extremely Bad/unhealthy

Truth: Fats are useful/not bad/needed/not unhealthy

Some Tidbits about "Fats" :-

The foods we eat contain nutrients that provide energy! The 3 major nutrients which provide energy are "Carbohydrate" (second poor culprit), "Protein" & "Fats"!

Like, to drive your favorite car you need fuel, In the same way, Body uses Fat as a fuel source.

Fat is the storage form of energy in the body, For eg We deposit money in our banks to keep us secure when in crisis, likewise body too stores fat (Money) in the adipose tissue(Banks) when in crisis ( energy deprivation,stress,sickness, prolonged starvation)!

# Some Fats come from animals, others come from plants. 

Plant Fats (Vegetable fats) :- Margarine and Vegetable oil

Animal fats :- Butter, Cream(cheese, cottage cheese, cream cheese, ice cream, sour cream, whipped cream), Lard etc.

Function of Fats 

# Provides energy : In the time of prolonged sickness, starvation, stress , Fats help the body with sufficient energy needed.

# Provides insulation under the skin from cold and the heat.

# Protects organs and bones from the shock and provides support for organs.

# Fat is a part of every cell membrane in the body, it helps transport nutrients across cell membranes.

# Fat is needed so your body could absorb the fat soluble vitamins like Vitamin A, Vitamin D, Vitamin E, Vitamin K and prevent deficiencies of these vitamins.

# Fats are necessary for the production of hormones to regulate and initiate body activities.

# Fats are required for brain structure, for good skin etc.

Fats is very necessary not only for optimum health but for life itself!

Type of Fats

Good Fats	Not so Good Fats
Unsaturated Fats: MUFA ( mono unsaturated fats): Peanuts, Peanut oil, olives, olive oil, avocados, almonds, rice bran oil PUFA ( poly unsaturated fats): 2 types:         Omega 3: Flaxseeds, flaxseeds oil, walnuts, oil in fish.          Omega 6: Sunflower oil, safflower oil, soybean oil	Saturated fats: Butter, Animal fats (esp Red Meat), milk & milk products, coconut and palm oil. Trans Fats: Most Processed food, store bought cakes, biscuits, pizzas, burgers, fries, etc.

# Use The Good Fats Majorly and the Not so Good Fats Should Be Avoided Or Used Sparingly.

So fat is not the enemy,:) but you'll want to choose the right amount  and the right kind of fat for optimum health!

BalancingLives: Sleep and Health

BalancingLives: Sleep and Health: Sleep is defined as " A condition of body and mind such as that which typically recurs for several hours every night, in which the nervous...

Sleep and Health

Sleep is defined as " A condition of body and mind such as that which typically recurs for several hours every night, in which the nervous system is relatively inactive, the eyes closed, the posture muscles relaxed, and consciousness practically suspended"!

Why sleep is important?Sleep is a heightened "Anabolic state"! (Anabolism means building up of complex molecules)When we sleep, we are in a state of anabolism where growth and restoration of the immune, nervous, skeletal and muscular system takes place!

Problem 

Feeling sick? Caught cold? Slogged off in the gym and still no sign of muscle gain? irregular periods? Mood swings? High B.P? Obesity? Diabetes? Forgetfulness? Lack of Concentration?Want a glowing skin? Want strong, luscious Hair? 

Solution 

Get Your Dose of Sleep

"Trying to lose weight? But, Unsuccessful? Go, Get some sleep! You might be following a healthy well balanced diet, being regularly going to gym, eating all kind of nutritional supplements, BUT If you don't sleep enough all these doings are worthless!"

Why?

Some Scientific Knowledge: "Adipocytes" ( your fat cells) release "Leptin" (A Protein hormone regulating fat storage) to the bloodstream to signal sufficient fat stores, "Leptin" acts as a natural appetite suppressor! The stomach releases "Ghrelin" ( A Hormone which increases/stimulates appetite)  

when it is empty, signaling hunger.( That explains "Ghrelin" levels are higher in obese people than lean people).

Now, when you don't sleep enough, what happens is, the result, affects "Leptin" & "Ghrelin" secretion, ie, lowers the levels of leptin and raises levels of ghrelin!

Hence, with Sleep Loss, low "Leptin" & high "Ghrelin" can give powerful dual signals that the body has energy deficit, thus increasing food intake!

Got the Connection?

Our Biological Clock

Moreover, Sleep gives the body an opportunity to repair itself, the muscles and other tissues, it also replaces aging or dead cells , Sleep gives the brain a chance to organise and document memories and dreams are known to be a part of this activity. Growth hormones in children are secreted during sleep. These chemicals are vital tot he immune system. Lack of sleep, over a period of time, can affect a child's growth. Likewise, long term sleep loss can lead to health disorders, including heart disease,diabetes, high b.p, etc.

Newborn babies need atleast 18 hours of sound sleep, school going children need 10-11 hours of sleep, adolescents need 8 - 9 hours of sound sleep, adults need 7 - 9 hours of perfect sound sleep!

So, Sleep away your worries, stress, working woes & extra weight! :)

3 Smart Tricks To "Good Health"

"Health Is Wealth" rightly said, Which  simply means, being healthy is more important than being rich!
Health is like a bank account, when you are in a perfect state of vitality and getting all the power nutrients, your tissues need to function at their best, your "Health Account" balance is at 100% - as it should be!:)
But, Current Erratic Lifestyle People Follow, For Them, Good Health Is Just A Dream!
Here, I Give You 3 Simple Smart Tricks Which You Should Try To Follow, To Achieve This Dream!

1) Shop Smart :-

 Plan your shopping and go with the plan! What goes on the list? Vegetables & Fruits should make up the largest part of your grocery list. They are rich in vitamins,minerals,fiber and Antioxidants & yes, low in calories too!:) Approx 5 servings of fruits and veggies is recommended. Choose variety, as different veggies, & fruits has different nutrients, this makes sure you get a variety of nutrients on your plate! Next in the list is Cereals, make sure most of your grain and cereal products should be made from "Whole grain" & not from refined products."Whole Grain" ensures you get the fiber and few vitamins,minerals which are lost during the refining process! ( Tip # Look for Nutrition labeling while buying and check the ingredients too), Don't get confused by "wheat flour" and "Whole Wheat flour". "Whole Wheat" is the right choice.
# Note Instead of buying a ready made Aata flour, shop for whole grains yourself and go to the nearby chakki to get a fresh atta ( Free from preservatives, and Maida , yes you heard it right, they do somewhat "Maida milavat"!). Next, Protein choice, If vegetarian, add more pulses, legumes, nuts & seeds to your diet, Non vegetarians, eggs,fish, poultry and lean meats are best protein choices. Choose fresh unbreaded meats and fish. Avoid breaded, deep fried convenience foods that you put in the oven. They are high in fat and sodium! Keep beverages simple, stick to water, low fat milk and milk products, herbal teas. If you opt for soft drinks, choose diet sodas to avoid extra sugar (Best avoid). Oils  like groundnut, rice bran, olive, mustard, soybean can be had but don't opt for "Huge Cans" as that can lead you to cook more of fried stuff at home, buy a portion, suitable to your family needs.Be wary of "Easy to cook" products, as they are convenient but packed with extra sugar, sodium and preservatives! Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks!

# Just a suggestion: Avoid Supermarket Shopping! Yes, being exposed to so many new and attractive products one tend to get flattered, and specially those sweets near the cashier counter :) , will save you from extra expense too!

2) Make Smart Fast Food Choices:-

Eating out can be incredibly challenging to our waistlines and our willpower. When an average person visits a restaurant, and suppose your favorite chinese dish will typically appear on the table , somehow temptation will seem to force us to throw caution to the wind and our diets out the window!
So, here are some tricks to know how to eat out without blowing  your diet and those precious lost kilos!:)

a) Read The menu and note the ingredients used , accordingly make a smart choice.
b) Go plain, When ordering your meal, try to avoid fatty extras, things like mayonnaise or other sauces, cheese or fried toppings like onions are high in fat , and add unneeded calories to a meal that's already too high in both fat and calories!
c) "Slow and steady wins the race"! Remember? Chew your food properly, masticating food ensures proper digestion and you tend to eat less, as,  blah blah.........Right! It takes approx 20 minutes for the brain to receive a signal from the stomach that it's full!
d) Try opting for starters such as soups, salads ( sans dressing) to cheat your stomach, as it will get half filled, and you will eat less further!
e) Choose Subway sandwich instead of burger, whole wheat crust pizza instead of normal one, roti instead of naan, rice instead of pulao,biryani, fruit shakes instead of fizzy drinks etc.

#Note: Opt for home cooked  food rather than outside food, as it is always a healthier option ,because the "love" with which it is cooked can't replace anything in this world!

3) Move More:-

Including simple physical activity can work wonders to your health!
Here Are some,
A 15 minute walk with your dog, Clean the house, Wash the car, Do gardening, Walk or cycle to a nearby place rather than drive, banish elevators,lift and use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, take vigorous walk during your coffee break, walk while you are talking on your phone, walk or jog around a field or park, make a neighbourhood bike ride part of your weekend routine, play with your kids, organize an office bowling team, take a class in martial art, dance or yoga or any activity you like with a friend or family,spouse,colleague, Participate in a marathon, Play sports, while watching T.V gently stretch, do push ups, sit ups or lift weights during commercial breaks, You will be amazed at how many repetitions you can fit in during the commercial of a half an hour show!
Make exercise fun & Reap the benefits!:)

Packaged Food - A BIG NO NO!

Please don't get fooled by what is written on the packaged foodstuff!
The words written on food packaging are a contract between you and the manufacturer, as mandated by the federal government via the FDA ( Food and drug administration).
Many food producers market their product using false "Health Tag"! So, Beware!

Here, are the 5 common package proclamations that you should look out for, and what they really mean:

 1) Drink & Cocktail:

The FDA requires that the amount of juice be labeled on a package when it claims to contain juice. The words drink and cocktail should have you checking the label for percentages and hidden sugars. But beware, even a product labeled 100% juice could be a mixture of cheaper juices like apple juice and white grape juice!

2) Pure:
100% pure products such as orange juice can be doctored with flavor packs for aroma and taste similar to those used by perfume companies.By now we all know about the use of flavor packs added back to fresh squeezed orange juice like Tropicana and Minute Maid!

3) Sugar Free:
This designation means free of sucrose not other sugar alcohols that carry calories from carbohydrates but are not technically sugar. Sugar alcohols are not calorie free. They contain 1.5- 3 calories per gram versus 4 calories per gram for sugar. Also, certain sugar alcohols can cause certain digestion issues!

4) Health Claims:
Could a Probiotic straw give immunity protection to a child? Are "Cheerios" a substitute for cholesterol lowering drugs? The FDA doesn't think so. Foods are authorized to treat diseases. Be suspicious of any food label that claims to be the next wonder drug!!

5) Flavored:
Both natural and artificial flavors are actually made in laboratories. But natural flavorings are isolated from a natural source , whereas artificial flavorings are not. However,natural flavors are not necessarily healthier than artificial.
According to a research,the natural flavor of coconut is not from an actual coconut, as one might expect ,but from the bark of a tree in Malaysia.
That strawberry flavor you love? It could be made from a "Natural" bacterial protein!

5 Reasons Why you should move more!

1-20 yrs:- "All Play and No Work Makes Jack a Bright boy"!
20 yrs Onwards:- "All Work and No Play Makes Jack a Dull boy"!


I Hope You People Understand What I Mean?


Nope? Phew! I Am Sure Most Of The People Must Be Aware Of This Proverb! The Reason I Specified Age Because Till Approx 20 yrs We People Work Less And Play More! While After  The Age Of 20, We Work More And Don't Get Any Time To Play!:(


Is This You? Then Read Along..


As Everyone Knows ,Exercise Or Physical Activity Is Essential For Overall Strength & Fitness!


In Today's Stressful World, People Lead Sedentary Lives! (Read Above, The Second Line!)


Don't Find Any Good Reason Why You Should Exercise!?

I Will Give You 5 good Reasons Why You Should Move more:-

1) Get More Of Oxygen!

Sit,Talk,Eat,Sleep..... we inhale oxygen........ but when we move & when we do any type of physical activity(Exercise) we do get an additional dose of oxygen.

As we all know oxygen is a necessary ingredient to survive!

Oxygen plays an important role in the energy metabolism of living organisms.

The living cell is the site of tremendous biochemical activity called "Metabolism".

This is the process of chemical and physical change which goes on continually in the human body: build-up of new tissue, replacement of old tissue, conversion of food to energy, disposal of waste materials, reproduction etc - all the activities that we characterize as "life"!

"Metabolsim" heard this word? Yes, It helps in "Weight Loss"! I mean Higher the metabolism, higher your chances of losing weight (Being Healthy)! 

Apart from helping in keeping your metabolism active, oxygen also helps in blood circulation!

Want to Get a glowing skin, hair? Yes? Then, Get more oxygen, get more exercise in your life!

More blood circulation means all the organs receive proper blood which will help them to function better!

Note: I don't mean, people who want to gain weight ....Don't need oxygen!:D

2) Sweat More!

As we all know when we do any form of exercise like walking,jogging,running,jumping etc ..We "Sweat"!

Our Body is filled with different type of hormones! (Hormone- It's a chemical released by a cell/gland of the body that sends out messages that affects cells in the other parts of the body.)

Heard of "Endorphins"? Endorphins are the body's natural feel good chemicals , and when they are released through exercise, your mood is boosted naturally! With "Endorphins" exercise also releases adrenaline, serotonin and dopamine (Hormones)! These chemicals work together to make you feel good. "Endorphins" - the natural painkiller can produce feelings of euphoria and a general state of well - being.

Feeling Low? Mood swings? Angry? Depressed? Go Exercise!

3) Use It Or Lose It!

Swimming after ages, you will find it difficult to practice ! Similarly, driving a new car after years, you will lose the practice and won't be able to drive efficiently!

In the Same way, If a person doesn't exercise his/her physical body, he/she will likely lose "Strength","Endurance" & "Stamina"!

Like a machine gets rust , when we don't use it for a longer period of time , in the same way, if we don't use our joints and muscles frequently ,it will rust!

Make it a point to exercise daily for atleast 30 mins!

4) Sleep Better!

Trouble Sleeping? Chances are you don't exercise!

Sleep is brought on by chemicals released in your body. These chemicals are a by product of your body burning sugar for fuel during the day. The more sugar you burn ( the more active you are:)) the more of these chemicals are released, helping you sleep better and deeper!

However, some people find exercise stimulating and have trouble sleeping if they exercise too late in the day, so time your exercise for maximum benefits!

5) Burn Energy (Calories)!

Obviously moving more ie exercising burns calories, everyone knows, but how does it burn?

Taking in more oxygen we pace up our metabolism which helps in burning calories(as explained earlier)!

The body uses fat and carbohydrate(Sugar) for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.

The ratio of these fuels will depend on the activity you do. For high intensity exercise, such as fast paced running, the body will rely more on carbohydrate for fuel than fat. That's because the metabolic pathways available to break down carbohydrate for energy are more efficient than the pathways available for fat breakdown.

For long, slower exercise ,fat is used for more energy than carbohydrate.

When it comes to weight loss, it doesn't matter what type of fuel you use, what matters is how many calories you burn as opposed to how many calories you take in!

Moral Of The Story

Regular physical activity with balanced nutritious diet, sleep & a positive mental attitude makes up a "Delicious Recipe" called "Good Health"!:)