WHY CALORIE COUNTING IS A THING OF PAST

When it comes to your health and being fit we often choose healthy and caloric balance in our routine but how many of us actually know how to make a caloric balance and but we rather choose calorie counting as a game 

We all know a balanced diet is helpful for maintaining healthy lifestyle .

But if you are on your weight loss journey Calorie counting may help you in rapid weight loss and you can achieve your goals but if you are thinking to continue the same for a long period of time you may find this a thing of past…let’s Knows why we have started thinking calorie counting is the thing of past.

1. We often don’t practice balance in calories:

Focus more on how to burn calories than getting worked up with calorie consumption. 

Why to get worried if you are eating a piece of cake or sweet yes you can may be on your cheat meal day, rather think of physical activity or try to complete your fitness plan next day in morning you will feel more refresh without any guilt.

Sometimes we couldn’t balance our calories- the consumption of calories gets proliferated intentionally or unintentionally than the expenditure, if you are overweight it means you are adding excess calories than you need probably adding unwanted body fat as these excess calories are stored in your adipose tissue.

Negative energy balance – This will be very helpful during your weight loss regimen you can shed your unwanted weight gradually. But if you are using this practice over a long period by not considering on the nutritional needs like intake of calories from protein, carbohydrate, fats, vitamin & minerals you may experience health issues ,for maintaining overall fitness , healthy and well-being caloric balance ,nutritional status and intake and expenditure of calories matters.

2. Least interested about type of calorie intake:

We don’t really choose the type of calories either we gulp up every thing that comes on our plate intentionally and unintentionally .It s really a important factor to choose your meal and what type of calories it holds.

Taking calories from protein and from carbohydrates both have a different role and benefits.

Protein: Taking calories from protein will help in reducing appetite as protein intake stimulates the production of hormones and will reduce your appetite and it will also help you to avoid binging every now and then.

Carbohydrate :If you are eating combination of carbs and fat it will boost up the stimulation of triglycerides and that needs medical attention

Taking calories from carbohydrates will stimulate the production of insulin that will cease the ability of body to burn fat and will leave the increased fat storage in body.

3. Probably we don’t look calorie counting with a positive perspective:

We can bring a difference if we think about calorie counting from positive perspective. Common thinking is calorie counting is bogus that isn’t correct, we can look forward with a fresh and positive side of calorie counting learn how?

1.We can always choose what to eat and not to through calorie counting.

2.We can track our health as if putting fuel economically and wisely.

3.Trying with calorie counting is more like taking fewer calories and managing them in a right way.

4.It sets boundaries when you choose your meal.

5.It helps you to set your goals also it controls your mind for choosing right portion of food.

4. Let it be a mind game:

If are on low calorie diet it will help you for a short while when you want to loose weight rapidly. But in the long run you can use this tips for playing game with your mind.

1.Drink plenty of water and alternate alcohol with chilled water.

2.Satiety on a plate: Delight yourself with a plate of proteins in your breakfast.

3.To control binging keep yourself busy with work or hang on to your hobbies.

4.Make a factual plan for fitness regime.  

5.Avoid midnight snack rather choose fibers in your plate.

6.Choosing a right exercise pattern is very important.

7.Stuck with small portions of meal rather than choosing one heavy meal 2 times in a day.

8.Eat your calories rather than drinking it or alternate it with fruit juices and other non-alcoholic drinks.

                                                                    

Calorie counting is no more about calories it’s a total package of managing calories, exercise, perspective, controlling mind, approach for being healthy not skinny etc for those who really thing that calorie counting is a thing past. 

By Garima Srivastava Health Coach at LNF 

Go Locavore...!! Eat Local.

I was reading the latest edition of my favourite book on nutrition..., when this term “LOCAVORE” drew my attention. Following which, i found myself exploring this food-habit which is not only healthy but eco-friendly too. It took about four months for me to turn ‘half-locavore’ and of course, the experience has been overwhelming.

Chosen as “Word of the Year-2007”by New Oxford English Dictionary, the term was coined by Jessica Prentice in 2005. It describes people who resort to eating foods that are grown locally. Here, local is defined as anything that grows within 100 miles area of ones place of dwell. Those who live in remote areas, may expand their definition to include vegetables, fruits, eggs, non-veg., milk and milk products, fish and other food products that come from farms within 250 miles radius.

Why Locavore...?

The most amazing fact about being a locavore is that all aspects of food production and consumption..., beginning from a farm where it is grown till it reaches the plate..., are benefitted.

·      Economic benefits:

The concept of ‘Farmers Market’ illustrates purchase of locally grown food directly from farmers and local vendors, without any focus on packaging, transport and preservation of food.., it is just grown, harvested and sold..! It also helps the local economy, as in the absence of cost of transportation, processing, packaging and marketing.., farmer gets the entire retail value of money spent on food.

·      Health benefits:

Fresh, locally grown foods tend to be safer and taste better. Smaller farms produce more variety of seasonal, indigenous foods with lesser added chemicals as compared to commercial lands that produce gallons of food to be transported thousands of miles away. Meat, eggs, milk and milk products are from animals that are pasture-fed and raised in a natural environment. Typically, all the products are produced and processed at a smaller scale without affecting their natural composition to a considerable extent.

·      Environmental benefits:

The locavore movement eventually conserves the amount of fuel and cuts down on levels of soil pollution, air pollution and green house gas emission required for an imported/exotic food product to reach our plate from the farm it is produced in. All these factors ultimately help in reducing global warming and conserving the natural biodiversity.

Challenges of being a Locavore...

Changing the habit of easily picking up foods of choice that are ready to use, from the shelves of highly convenient super-markets to procuring them from local vendors and farmer markets where they require some pre-preparation and storage work to be done.., does pose a challenge. Another hurdle is availability in a limited number at a time, which calls for grocery shopping more than once per week.

And then, there are certain products of regular use like coffee, tea, some spices and nuts etc that cannot be produced locally..?

Thinking of all these challenges.., i said (in the beginning of blog) i am a ‘half-locavore’..!!

Localise The Locavore...

To me, an important aspect of going locavore is also eating seasonal food products and avoiding preserved or non-seasonal ones. For the above mentioned challenges and many others that one comes across when choosing to be a locavore.., here are the suggestive and easy solutions...

·      Go seasonal:

Prefer including only seasonal varieties of fruits and vegetables as an in-season harvest doesn’t travel too long to reach you.

·      Say NO to exotic varieties:

Instead of buying kiwis, blueberries and raspberries, make bananas, watermelons, musk melons, pears etc a part of your fruit basket.

·      Avoid canned foods:

You might think that they are pre-cooked, safely packed and ready to eat.., but there are huge amount of chemicals added and fuels utilised in making it what it is.

·      Support local vendors, growers and farmers:

Create a small community (may be of your residential society) that does most of the purchase from an identified local farm or vendor.

Create your own ideas of adapting to the ‘Locavore Movement’ and make sure you stick to it. As, back in time, we were all locavore and ate whatever was available as a gift from Mother Earth. Always remember, ‘To have something to eat is in itself a blessing.’

By Pooja Lakhani Health coach at LNF

Managing Diabetes in Ramzan..!! Happy Ramadan to all

Managing Diabetes in Ramzan..!!

Ramzan is the most awaited time for people belonging to muslim community. It is a lunar based holy month, duration of which varies between 29-30 days and involves fasting for more than 18 hours a day. Those who fast abstain from eating, drinking and use of oral medications from pre-dawn to after sunset, which is not intended to create hardship on an individual as per the religious tenets. Fasting for so many hours with diabetes (especially with type-I diabetes) is a medical challenge for an individual itself and their health care providers.

This blog brings to you simple yet effective measures of managing diabetes during this holy period.

Anticipatory health check

Visit your diabetes consultant at the start of ramzan with specific attention to glycaemic control, steady blood pressure levels and lipid profile. For those with diabetes type – I, a closer contact with the physician and dietitian is advisable.

Begin ‘Roza’ the right away

‘Sehri’ or the ‘pre-dawn’ meal after which fast begins should be based on ‘Indian-thali’ concept; whole grains, whole pulses, cooked/raw vegetables and curds..., non-veg. recipies should be included in grilled, roasted, curry or baked forms. Any form of deep fried dishes should be avoided. The ideal time to take pre-dawn meal would be just before the start of daily fast.

Calling it off even better

‘Iftaari’ or the ‘after-sunset’ meal should ideally be kept light..., like a commonly taken breakfast. The traditionally consumed dates and fresh fruits can be coupled with some cereal and milk serving to initiate on a steady glycaemic control. It also helps to avoid gastrointestinal symptoms like bloating, hyperacidity and heart burn which one typically experiences after a heavy meal.

Exercise pattern

Excessive strenuous activity may lead to hypoglycaemia. Moderate activity, however, may be planned. Repeated cycles of kneeling, rising and bowing during prayers should be considered as part of daily exercise program. Young adults with diabetes type-I who follow a regular exercise pattern can plan it post the after-sunset meal, with at least one and half hour difference between the meal and exercise.

 Fluid intake

A daily fluid intake of 2 litres including tea, coffee, milk, buttermilk etc. should be maintained. Inadequate fluid intake during prolonged fasting, is a cause of dehydration. This dehydration can be severe due to excessive perspiration in hot and humid climate and in those who perform hard physical labour. Taking fluids intermittently between meals after the fast is called off, for every half an hour can help maintain fluid balance and prevent dehydration.

Identifying and managing symptoms

One should be educated to identify symptoms of hypo and hyperglycaemia. Fast should be called off immediately in case of hypoglycaemia that is blood sugar level reaches <60mg/dl or <70mg/dl in first few hours as well as in case of hyperglycaemia when it reaches >300mg/dl. Blood glucose values should be checked frequently to avoid any emergency situation.

                            A patients’ decision to fast should be made after a detailed discussion with the health care provider. The ones who insist on fasting must undergo proper assessment and receive adequate education and instructions regarding menu planning, glucose monitoring, timing of medications and managing acute glycaemic responses. Any day..., a patients’ individual awareness and willingness to maintain a sound health status while practising religious beliefs holds utmost importance. 

 By Pooja Lakhani Health Coach at LNF Content verified content by Dr Anjali Hooda

MANAGING DIABETES DURING RAMAZAN

Ramzan is the most awaited time for people belonging to muslim community. It is a lunar based holy month, duration of which varies between 29-30 days and involves fasting for more than 18 hours a day. Those who fast abstain from eating, drinking and use of oral medications from pre-dawn to after sunset, which is not intended to create hardship on an individual as per the religious tenets. Fasting for so many hours with diabetes (especially with type-I diabetes) is a medical challenge for an individual itself and their health care providers.

This blog brings to you simple yet effective measures of managing diabetes during this holy period.

Anticipatory health check

Visit your diabetes consultant at the start of ramzan with specific attention to glycaemic control, steady blood pressure levels and lipid profile. For those with diabetes type – I, a closer contact with the physician and dietitian is advisable.

Begin ‘Roza’ the right away

‘Sehri’ or the ‘pre-dawn’ meal after which fast begins should be based on ‘Indian-thali’ concept; whole grains, whole pulses, cooked/raw vegetables and curds..., non-veg. recipies should be included in grilled, roasted, curry or baked forms. Any form of deep fried dishes should be avoided. The ideal time to take pre-dawn meal would be just before the start of daily fast.

Calling it off even better

‘Iftaari’ or the ‘after-sunset’ meal should ideally be kept light..., like a commonly taken breakfast. The traditionally consumed dates and fresh fruits can be coupled with some cereal and milk serving to initiate on a steady glycaemic control. It also helps to avoid gastrointestinal symptoms like bloating, hyperacidity and heart burn which one typically experiences after a heavy meal.

Exercise pattern

Excessive strenuous activity may lead to hypoglycaemia. Moderate activity, however, may be planned. Repeated cycles of kneeling, rising and bowing during prayers should be considered as part of daily exercise program. Young adults with diabetes type-I who follow a regular exercise pattern can plan it post the after-sunset meal, with at least one and half hour difference between the meal and exercise.

Fluid intake

A daily fluid intake of 2 litres including tea, coffee, milk, buttermilk etc. should be maintained. Inadequate fluid intake during prolonged fasting, is a cause of dehydration. This dehydration can be severe due to excessive perspiration in hot and humid climate and in those who perform hard physical labour. Taking fluids intermittently between meals after the fast is called off, for every half an hour can help maintain fluid balance and prevent dehydration.

Identifying and managing symptoms

One should be educated to identify symptoms of hypo and hyperglycaemia. Fast should be called off immediately in case of hypoglycaemia that is blood sugar level reaches <60mg/dl or <70mg/dl in first few hours as well as in case of hyperglycaemia when it reaches >300mg/dl. Blood glucose values should be checked frequently to avoid any emergency situation.

A patients’ decision to fast should be made after a detailed discussion with the health care provider. The ones who insist on fasting must undergo proper assessment and receive adequate education and instructions regarding menu planning, glucose monitoring, timing of medications and managing acute glycaemic responses. Any day..., a patients’ individual awareness and willingness to maintain a sound health status while practising religious beliefs holds utmost importance. 

By Pooja Lakhani Health Coach at LiveNutriFit