Tuesday, December 20, 2011

Beat the Christmas nog and Winter slow down

All of us at some point are going to eat more calories than we can burn such is Winter where your body slows down to conserve the energy and increase fat deposition.

Can you beat that??
Yeah 5 simple ways

1.One day of only proteins no vegetables, no sugar, no fat, just proteins like lean grilled chicken with spices,grilled wild salmon or any other fish, soy nuggets with spices,fat free thick yogurt, grilled tofu or low fat paneer.can add oat bran cooked in fat free milk just to keep your bowels moving well. Add 8-10 glasses of water.

Repeat if necessary. Should not be a habitual process.

2.Green tea and Indian ginger masala chai are big on my list.

3.Munch on carrots,instead of peanuts.Eat more vegetables this winter and go easy on starches like bread, rice, pasta, chapati.

4.Jump rope even imaginary for at least 100 times in the morning,

5.An egg/apple a day keeps doctor away.


Thursday, November 17, 2011

Alcohol how much should I drink?

Alcohol consumption will eventually lead to weight gain and is detrimental for health,

Our bodies are designed to burn easy fuel first, Alcohol is easy fuel.

The focus of fat or carbohydrate metabolism moves to alcohol metabolism, so results in slowing down of fat burning and increased weight gain unless you are extremely active and exercise daily.

Plus alcohol is empty calories literally no nutritive value: My recommendation is avoid it but if you cant here is better way to deal with this.

1. Big Question is how much is okay:

1 drink for woman and 2 drinks for men is safe though safety is foggy since sticking to low is not easy once you start drinking

what is heavy or high-risk drinking?
Heavy or high-risk drinkingg is the consumption of more than 3 drinks on any day or more than 7 per week for women and more than 4 drinks on any day or more than 14 per week for men.

what is binge drinking? Binge drinking
is the consumption within 2 hours of 4 or more drinks for women and 5 or more drinks for men.
This can lead to pancreas inflammation and liver cirrhosis.

2. Try to limit to weekends(find something better to do when the craving kicks in like go for a jog or call a friend, go watch a movie).

3.Try to have melatonin start at 3 mg at night if curbing alcohol makes you lose sleep.

4. Avoid sweet alcoholic drinks its double damage to body weight,

5. Better choices are :Vodka with lime/club soda or caffeine free diet coke, a glass of red wine (though more can be fattening),bourbons,single malt.

6. Space out your drink go slow.

7. Always eat early if you plan to drink any night(remember the metabolism concept mentioned above).

Friday, November 4, 2011

Keep your metabolism up this winter: 5 easy ways.

5 ways to keep your metabolism up this winter

1. Roasted/raw pumpkim seeds one tablespoon serving twice a day

2.Peppers all colors especially green if cant have them get tobasco sauce and add to every meal.

3.Green tea 1-2 times a day with no milk or sugar, lemon can be added or artificail sweetner/ cider can be added.

4.10 minutes high intensity early morning workout......just 10 minutes I think thats doable... check out Tony Horton's videos on youtube,

5.Add cinnamon to whatever you can, if possible cinnamon bark boiled in hot water is more effective than powder, but powder should be added to beverages if nothig else.

Monday, October 24, 2011

Festive Sweets: Solutions.

Come Diwali or Christmas or Halloween, we are exposed to high sugary mouth watering treats which also bring a festive nostalgia when we were growing up.

Tackle with easy steps.

1.Don't deprive yourself of the sweets you have realllllly waited to eat.
Eat a piece slowly and before you go for next one drink a big glass of water or huge cup of green tea.
Green tea should be increased to 3 cups a day for time being atleast.

2.Add 15 minutes extra to your high intensity workout with every extra ounce of sweets, Rope skip extra 100 times if you have to.

3.Try not to eat other carbohydrate and starches if you plan to binge on sweets.

4.Eat more chillies this season to alter sweet cravings.

5.Proteins decrease sugar cravings so up it significantly

6.To stay fit do pure protein days: eat only protein for atleast 2-3 days after or before you plan to sin.
Eat only unlimited egg whites/chicken/fish/tofu/greekyogurt/protein shake with 0 carb/ only carb allowed will be oatbran cereal with low fat milk cooked at home.
Approximately 70 grams for an average 60 kg person.

7.Stay away from wine as it will increase and pack pounds on your middle, if you have to drink alcohol drink only vodka with club soda and lime.

8.Not a good time to quit smoking.Your taste buds are reborn. Best time to quit should be Summer but anyday quitting is always a good idea with proper support I must add.

Monday, October 17, 2011

Natural Mommy makeover/post partum blues.

You just went through the most blissful delivery event of your life with an angel wrapped in your arms.
You got on your feet in a few days and back to work....something is bothering you THE WEIGHT you gained.
Here are some natural solutions.

Whether you had a normal delivery or a C-section you are good to start a healthy weight loss programin 4-6 weeks.

1.Breast feeding takes away 500 calories.No brainer.
You don't need fatty food to produce milk..lots of decaf fluids will do the trick.
2.Get your food diary back in your life.
3.Buy a good jogging stroller and enjoy brisk walking/jogging with your baby looking at you.Go for about 15 min to start and increase to 45 min slowly.Hit the Gym if you want.Go easy on weights if you had C-section.
4.Start your day with 2 glasses of water and a tea/coffee what ever you prefer.And a Good breakfast with fruit/high fibre roti/bread/1 raw tomato and a cup of grapefruit. Add a protein shake for snack.Dinner: add a soup with food, or eat lentil/dal with veges and a piece of protien. Eat 4-5 small meals as breast feeding will make you hungry sooner than you think.
5.Stay away from the traditional fatty stuff that grandma used to make.
6.Calcium and Vit D intake needs to be higher during post partum period. Calcium 1200mg atleast and 600IU of Vitamin D. Calcium will also help with better weight loss.Plus a good multivitamin without forgetting.
7.Calorie consumption should be about 1500 daily to lose extra pounds.(Note in diary so you dont go overboard).
8.Proteins please don't forget to eat 1.2g per kg of proteins in form of chicken/fish/soy/skim cheeses esp Cheddar/Greek yogurt.
9.Lots of water 8-10 cups per day with extra one cup for each coffee/tea.
10.Fruits and vegetables should be major part of your diet.WHole wheat breads are ok but No white rice for starch.Add extra fiber in you diet such as Psyllium husk/wheatgerm.(High fibre is equal to less carb consumed).
11.Lack of sleep can add extra pounds so don't hesitate to ask help of your family and let the baby sleep separately in a crib better if another room, Use monitor so you dont keep waking up.
12.Ask your spouse to toss up some salad every evening while you unwind with feet up.

Wednesday, October 12, 2011

Raise your metabolism with food via enhancing your thyroid activity.

1.Fish with omega 3 such as salmon, sardines and anchovies.

2.Olive oil, avocado,nuts like pumpkin seens and sesame seeds.

3.Whole grain and wheat germ.

4.Zinc: Lamb, yogurt, spinach(boiled).

5.Sea kelp/sea weed.

6.Capsaicin in cayanne pepper and green chillies.

Friday, October 7, 2011

Lose 500 clories a day

Here is what to me is easiest way to get rid of 500 calories withuot too much thinking.
You may not like one single way so pick the one that suits your life style.
I always say never detour too much away from your natural self and then you will stick to it.
I have listed the ways you can choose to do it.

1.A 5 minutes activity blast any time of the day,several times a day:skipping, jumping jacks,push ups,jump squats..etc etc. If you end up doing 20 minutes total you would lose about 250 cals...just imagine.

2.Replace one meal with a protein shake(atleast 20 g protein in a scoop and 0-3 carbs only,calories from fat should not be more than 10%)
How to make a healthy shake if you cant get hands on a commercial ready made one:
Take a scoop of the powder you bought, pour some unsweetened soy milk add splenda/stevia if want it sweet,add lots of ice and blend and drink.

Now which meal? best in Lunch in my opinion.

3.Cut out one bread/chapati/extra cup rice and add 1 glass of water instead to your meal and cut out entire carb in form of starch eg chapati/bread/rice/pasta/noodles/kidney beans(rajma)at night...still eat your vegetables.

4.1 hour at the gym : circuit training with added jogging.

5.Add mirchi....dont get ulcers though, add green chilli to your diet it contains capsaicin and that will shoot up metabolism for you.

6.Cut out any sugar or coke or pepsi or juice you have in your diet replace with sugarfree if you have to.

7.For post partum moms lose 500 a day by breast feeding.

8.Cut out cakes,choclates,nuts,cookies,icecreams,pizza,alcohol when in active weight loss mode. you add them back in a weekly routine once you are in maintenence.(all of them in one servig have atleast 250-300 calories).

9.Cut out the snacking with sweet biscuits/namkeen/roasted peanut/cashews/pakoras/ and replace it with vegetables/salads without dressing/egg whites/fish/any grilled or tandoori meat, especially at tea time have 2 marie biscuits only.

10.Cut down on TV limiting it to 2 hours only a day and take up sport/dance/aerobics/yoga as a recreational activity and if this could include your children and family it will be more enjoyable and doable.

Sunday, October 2, 2011

Healthy snack ideas under 100 calories.

Simple Snacks ideas Under 100 calorie

Remember when you jog for 10 min at average speed you lose 100 caloires and when you walk for 25minutes you burn same amount of calories.

First of all buy yourself some zip lock bags and cup measure from a kitchen store,

You can mix and match all of them and make your own packets

14 almonds raw unsalted
Half cup (4-5) unsalted walnut edible part.
20 baby Carrots
50 raisins
1 Pear
1 Apple
1cup Blueberries
1 full stalk of celery with a fat free ranch dip,
2 table spoon dry roasted unsalted Bengal gram or Chick peas
3/4 cup of wheat bran flakes from Kellogg's.
1 ounce ( fistful) of dry roasted unsalted Soy nuts
4 Marie biscuits
1 Laughing cow low fat cheese cube with 2 crackers
5 PC of salami (processed food)
1 whole wheat toast dry
1 table spoon peanuts
1cup non butter popcorn

Wednesday, September 28, 2011


Genetics: Ressearch has always shown us the there is a direct correlation betweeen genes and obesity.
Can we modify it yes
How: via envionmental changes , life style modifications like diet and exercise.

Stress: no matter how small will Increase hormone called cortisol and it is a known weight gaining hormone especially if you have abdominal fat- Destress by exercise, yoga or meditation.
keep your cortisol levels in check by taking multivitamins daily.
Use of DHEA (hormone) is slightly controvertial but use it on my patients with excellent results.

Food cravings : the thought of food which can only be satisfied till we eat it, Almost everyone will go through this at some point n their lives.
Causes: psychological and physiological.

: example you eat lunch at 12 everyday then you have been tuned to do that and you will hungry at 12.

Phsiological factors include the intestinal hormonal levels
LEPTIN : satiety hormone, funny that its highest when we are asleep.
GHRELIN:hunger hormone its secreted in the stomach increases in fasting and also Increases food intake)
ADIPOCYTOKINES and ADIPONECTINS: also hormones that are associated with hunger and satiety.
pancreatic polypeptide (PP), intestinal peptide YY 3-36 (PYY), oxyntomodulin: Under lot of research these days especially as they get altered after gastric bypass.

Lact of Serotonin is has been widely as a cause for obesity and depression.
If you getting treaed for depression with serotonin reuptake inhibitors (SSRI) then it should help with the weight as well.
You can also try 5HTP a precursor of serotonin plant derived which can stablize mood and help with craving.
I wont depend on foods to increase serotonin its very trick as carbohydrates and chocolates can elevate it.

Hypothalamus the center for satiety: our body has center in the brain for food satisfaction, Funny that it cant distinguish between hunger and thirst so best is when you are hungry at unusual times drink a big glass of water and wait minute if you still hungry get a healthy snack.

Tuesday, September 27, 2011

Indian cooking and challenges

Main problem areas in Indian cooking are high fat content, fried foods, and high carbohydrate, overcooking of vegetables.

People so universally like our Indian food across the world, I am proud of our cuisine, in fact my friend has started a healthy dosa joint in New York (Indian Creperies)
I was impressed to see how little oil they used for cooking and used high protein fillings like shrimps and chicken and cheese in dosas.

Here is my solution to healthy Indian cooking.

1.Tadka (we use oil to roast spices and vegetable):
Biggest challenge is the cooks or our moms. Its not wrong to educate them about low saturated fat food, they grew up in different era where physical activity was much higher.
2.Personally stand with them when they start cooking to let them know that no more than a teaspoon of oil should be used to roast the cumin/jeera seeds (best is canola or peanut or coconut or mustard or sesame/til oil). Don’t heat olive oil.
3.Use an oil dispenser with a narrow opening when pouring out the oil, straight from the bottle is very tricky, you almost always pour out more.
4.Invest in good cookware, use anodized material, and stay away from other non-stick and aluminum.
5.Don’t overcook the vegetable they lose all their minerals and vitamins when that happens. Grill them on the pan or oven. Best is to use of small amount of any PUFA (polyunsaturated oils) with a basting brush to cover them with small amount of oil.
6.Use generous HALDI (turmeric) its known to be healing.
7.Limit halwas, pooris, and pakoras for festivities.
8.Roti is very healthy, when you make the dough make sure you have fiber in the flour, my personal choice is to add (channa flour, wheat bran/oat bran, and flax seed powder). Fiber will decrease the overall carbohydrate in the roti and it’s the best fresh bread I have ever eaten. But again like bread more than 2 will contribute to weight gain.
9. Eat lots of Dahi (home made) lots of probiotic properties good for the intestines, in fact raita (without boondi) and Lassi is famous in USA available in all health food stores.
10.Dont eat two carbs in same meal like Rajma (kidney beans) and rice.
Switch to brown rice or Quinoa: “Should be available in some stores”.
11.We Indians also tend to eat dessert after supper that habit can be curbed by either taking a little walk after dinner or having green tea or chamomile tea.
12. If you are a non-vegetarian stick to roasted or grilled tandoori type foods.
13. Many Indian dishes like stuffed baingan (eggplant) or stuffed capsicum (green pepper) are so yummy when baked in oven (my own experience).
14.Garnish the food with the herbs like cilantro (green fresh Dhaniya) it increases taste of food as well as many antioxidant properties and lipid lowering qualities.
15. Challenge your friends to host the healthiest food parties especially those who like to do kitty parties.
16.Unless you have high blood pressure there is no need to have low salt a recent study shows that low salt consumption can lead to high cholesterol and triglyceride levels and even insulin resistance.
I think this can be a starter, if I get more information or ideas I will post them.

Thursday, September 22, 2011

Vegetarian Protein Options

SOY is your best choice.

Now if no matter where in the world you are you can have access to soy in form of soy chunks(Nutrela Brand), they look like small meat balls, cook them in gravy or just steam and eat with salads or vegetables.These soy nuggets are laden with protein, per 100g is about half small packet is about 54 g proteins so get atleast cup and a half at one time.

Other options for people in USA are:(some foods maybe available in India).

Fat free Cottage chesse(not paneer)/ fat free Ricotta cheese, Greek yogurt (non fat:recipe below)),

Tofu : for indian palate and taste I suggest get firm Tofu and make like our matar paneer, as tofu is bland, chinese take away food has tofu but its usually deep fried so we defeat the whole purpose of healthy options.

In USA we also get Morning star products in organic section just browse.

Buy low carb protein powder and make a couple low carb protein smoothies at home with antioxidant berries and you have a super food ready for Veges.

Milk has about 7 g protein in a cup and people with lactose intolerance get Soy milk its same proteins.

chickpeas have protein too but also very high in carb so they are good on maintenence diet.Same is the case with Lentils (dals) sprouted or unsprouted but they better than gobbling up any other fried or sweet food.

And to answer a question about our Indian food and how to make it healthy I think I will have to built up a whole section on this, If diets deviate too much from what we are used to no body witll stick to them.

Featured Recipe:Non fat GREEK yogurt:
Its like when you make Dahi(curd at home)
1.You boil fatfree or 1% milk and then
2.let it cool to room temperaature
3.Put the previous day spoonful of yogurt (should be live :one we make at home is live yogurt laden with good bacteria),
4.Set the milk for the night or 6-7 hours at a warm temperature.
5.Once yogurt is set then hang it by putting in a mesh/very think silken cloth over a container that will rain out excess water.
and let it hang for 1 hour,
6.And your greek yogurt is ready .
Throw away the drained water.
FACT: it has about 19-20 g protein in one cup

Wednesday, September 21, 2011

Thyroid and metabolism.

There is majority of patiets who eat right and exercise and still don't lose weight

Guess what get your hormones checked!!!!

Go to your physician and check your TSH, Free T3 And Free T4.

Why is Thyroid gland so important?

Its your basic metabolic hormone : Fat and carb metabolism is directly related to it.
Basically it affects almost all body systems and a prolonged untreated deficiency can lead to severe reproductive and cardiac troubles apart from feeling crappy.

How to recognize you should get your levels checked:
1.Fatigue and anemia.
2.Hair loss.
3.Cold intolerance.
5.Trouble losing weight.
6.Infertility( it interesting that one patient was having trouble getting pregnant and when her T3 was optimized she concieved and did not abort)Talk to your doc.

If your TSH is high means your thyroid hormones are low, remember T3 is at the cellular level if that is not optimized as well then you have not corrected the Thyroid issues.

Monday, September 19, 2011

Famous diets and their quick review.

Number of diets have claimed to help people lose weight, most of us have heard about them in the past or present.

I am lisiting the famous ones with brief pros and cons.

1. Atkins: Used to be my favourite diet, reduces weight fast, have to be non veg but also can lead to kidney and cholesterol problems if you are not careful,water intake has to be generous.

2.Zone diet: Easier for people who like to cook and eat healthy, easier to stick to but needs good knowledge of how to count calories and takes time to train yourself mentally to know how much each food group has.Good maintenence diet.

3.Mediterrarean Diet: Healthy good food but can end up over eating, is rich with olive oil canola oil instead of butter and includes all food groups. Allows wine, so can go overbeoard. Maybe good for maintenence.

4.Caveman diet: My favourite diet: nothing from bag, box or jar, eat it if you can pluck it off the tree/ground you can have it or if you can hunt it or fish you can have it.

5.Dukan: Recently in media gained lot of attention, tough to follow on long term basis.

6.My diet: anything low carb is good, vegetables as complex carbs,quinoa instead of rice,decent protein and no fried foods, will make you leaner and plus exercise regularly to avoid future risk of heart disease/stroke/hyperlipidemia ad other obesity related conditions.

Sunday, September 18, 2011

Lap band or gastric bypass or liposuction!!!

Many patients ask me if they should get a lap band or a gastric bypass and they are unable to decide. Some even ask about liposuction.

To start any kind of weight loss you have to know that you will relearn how to eat and live an active life just the way we teach kids everything,

Behavioral and life style modification is by far the most important aspect.

Firstly you need to know what your BMI (body mass index) is, refer to Internet or my previous posts to know how to calculate it.

If your BMI is >30 if are obese category you can do strict weight reduction with help of medical assistance and medications and then maintain it when you are about 23 BMI,
You can get a lap band but its surgery and has its own complications. Lap band is somehow more advertised and is not seemingly successful much if your BMI is higher than 35.

If you BMI are >35 you are at risk for many conditions like heart disease, diabetes, sleep apnea, and osteoarthritis, High blood pressure.

Now if you have any of these conditions already then you can plan for a gastric bypass from any center of excellence. In India there are a few in all major cities.
Diabetics get completely cured after bypass; it’s a safe procedure if you have a good follow up.

Make sure you follow up regularly after the bypass with a MD since you will have to make sure you don’t get deficient in vitamins and essential nutrients.
There is still a fear of weight regain if you don’t keep up with the follow up.

If your BMI is >40 then its highly likely that gastric bypass will be the way to go since your body is under extreme stress and eventually you will end up getting the above diseases.

As for liposuction you must make sure that your BMI is in normal range and you are getting the fat out from the problem areas only.
But before you take that plunge its vital to get your hormones checked you may be deficient in thyroid, if you don’t replace that then you will get your fat back in a year or 2.

Overall any extra weight should be lost and lean muscle mass should be increased for longevity.

Be patient give your weight loss at least 6 months and slow weight loss will be more permanent than quick weight loss.

When someone tells you they have a machine that can reduce your weight/ inches in 3 weeks or so then it’s a red flag because, fat loss only happens if you take less calories and spend more.

Don’t fall for gimmicks learn how to stay fit forever. Its new learning and don’t be afraid to try it.

Saturday, September 17, 2011

Kick start weight loss part 2

Another sample to fit diet and workout in your daily routine for especially for working force.

Always: Note here that you want to first check with your physician before any weight loss program.
You should not eat under 1200 calories per day otherwise your BMR (basal metabolic rate with drop and you will gain the weight back).

1. Start the day with some spot jogging for 5 minutes and a few stretches, if you can squeeze in a quick workout it’s the best time, 2 glasses of water.

2. Eat a full healthy breakfast to keep yourself from starving at other times of the day.
A healthy breakfast includes whole-wheat toast / egg white/fresh fruits/low fat cheese/low fat milk/tea or coffee optional.
For roti/ idli lovers just avoid the fried stuff.
Coconut chutney is good.
Basically you want to include all food groups at this time.

3.Snack in about 3 hours: good ideas are an apple or a pear, or 10 almonds, 10 walnuts (loaded with omega 3 fatty acids). Nuts keep you full and are protein laden.
Sugar free gum is another good one.

4.If you can pack your lunch to work its great and just choose from following options Sandwich with salad and cheese or firm minced tofu, non veg can have grilled tandoori chicken, 1-2 chapatti/roti with 2 cups of dal/avoid potato, add at least 1 full cup of low fat yogurt to your meal. 1 glass of water around this time.

Eat slowly enjoy this meal this time is a real break from work.

5.Snack time again in 3 hours. At this time you can have a whey protein shake, plus 1-2 glasses of water, or a fistful of roasted unsalted channa/ soy nuts/low fat cheese.
Check my blog post from August 6 for some more ideas.
Soon I will posting making your own 100 cal snack packs to carry around.

6.Exercise ½ to 1 hour (get a brisk walk or cycle or treadmill or cross trainer or weights or golf or swim).

7.In evening your body is preparing to get lazy so are your intestines so don’t over eat at this time.
Make healthy choices for dinner plate whether you eat out or eat at home: 1/3 protein, 1/3 carbohydrate, and 2/3 vegetables.
Avoid frequent desserts, reserve them for weekends. Avoid fruits at night they ferment in the colon during the night.

If you drink alcohol and can’t stop it then limit to one drink with lots of ice and go slow.

Instead wind up with a chamomile tea at night its super relaxing. Some patients have told me they stopped alcohol/dessert completely after starting this tea before bed.

Remember studies have shown that 7-8 hours of sleep keeps your hunger in check during the day.

Tuesday, September 13, 2011

Vitamin B complex

Slightly more complex set of B vitamins many types.(water soluble)

now every B of the complex has its own benefits

B12 is great for nerves and is great if you looking to shed some pounds/kilos: gives you energy to increase your exercising capabilities,
If you had a gastric bypass you have no stomach acid so you have to supplement it all your life.
make sure you understand that if you are on Metformin or antacids they may decrease absorption.
If you are vegetarian you need it period.

B6 is great for kidney functions , nerves, alcoholics, PMS: found in meat, poultry,fish and fruits, cheese: 1.3-1.5 mg per day usuallu a good multivitamin will have it.

B3 is excellent for reducing choelsterol especially if you have elevated triglycerides.

B1 is very essential for people who like alcohol or have a poor appetite,diarrhea or have inflammatory bowel disease, canker sores(mouth ulcers). Deficiency can cause serious problems a nervous problem called Wernike Korsakoff syndrome.A good multivitamin will have it along with healthy diet.
Some studies show maybe helpful if diabetics kidneys.

Riboflavin:or B2:
Great vitamin for migranies,burning feet, acne, will increase iron absorption in the body. CAn be found in meats, vegetables,nuts,eggs.

B5:Pantothenic acids:same sources as riboflavin,
Has been used for good skin,ADHD, baldness, asthma ,arthritis,muscle dystropies. Not many studies to warrant above benefits but usually will be present in all multivitamins.

B7:Also called BIOTIN great for hair and nails. and hormone synthesis.

B9:folate: I think everyone knows about this one, very essential for all women of child bearing age to prevent developmental anomalies in the babies in womb. Basically it maintains DNA and Red blood cells.
Alcoholics or people with poor appetite or pregnant or wish to become pregnant need extra 1 mg per day.

Friday, September 9, 2011

Vitamin C

VItamin C is a great antioxidant

how much: 75 mg per day

symptoms of deficiency are Fatigue, depression, inflamed gums, skin spots, bad hair, joint pains.

sources citrus fruis, most of the multiviatmins have it,


Antiaging: it helps in collagen synthesis,

Smokers need about 100 mg perday REALLY!!

Antioxidant: traps free radicals

Cancer prevention

You get less common cold if you regularly take it.

Wednesday, September 7, 2011

new request by a reader: how to get good legs?

Get running baby, running burns maximum calories and tones up your legs beautifully.

Lunges various types, side with forward lunge

one leg forward without and with weights as tolerated,

Squats without and with weights

alternate running cycling as running may cause excessive knee damage.

make sure your diet has good supplements and you eat balanced diet and water.

If you need more info I suggest a certified trainer.

Vitamins and supplement section 1.

Been preparing this section, taken a while to post it,folks this is free source and in very layman terms so enjoy and take what you you have to from it.( ALL this info is based on research trials done in USA periodically )

There are many essential vitamins and trace elements that are often undertaken by most of us.
Its a stressful life and we often dont take enough nutrition and as we age, we get depleted of the stores.

Basically you should know what are your best bet especially when you want to remain fit,have fat loss, are antioxidants and increase metabolism.

Today I will take up calcium and Vitamin D as they are inter related.

Most important is the CALCIUM,

Its available as citrate(less elemntal calcium per dose) and carbonate(more elemental caclium), citrate you can pretty much take any time of the day but carbonate needs stomach acid so needs to be taken with food. Daily dose from 19 yrs to 100 yrs is ~1200 mg per day,Always take divided doses since one time absorption by body is limited to 500mg.

Tests for blood serum calcium unless very deficient are not done routinely.

( milk yogurt and cheese withh give about 250-400mg max in plain low fat yougurt)

Basic natural sources are cheese and yogurt milk , remember more fat lower calcium in a food product,

Coffee tea and alcohol increase caclium excretion from body (basically deplete your calcium levels)

High protein intake helps absorb more calcium from gut

Generally deficiency is caused if really had a stomach surgery or kidney failure or malnourished,

But its necessary to keep optimal upper limit levels

Benefits are:

1. Increases fat excretion from the body ,plus absorbs excess fat from diet. vegetarian need to be more careful as they have oxalic and phytic acids from plan which may decrease absortption still would go case to case basis. BASICALLY calcium keeps you thin especailly if dervied from diet.

2. bone health/osteoporosis.

3. heart health.

4. Protects from some cancers.

Note dietary calcium doesn't cause kidney stones and calcium supplements have higher risk.

Next is vitamin D : FAT SOLUBLE vitamin :its governed by sun exposure and promotes calcium absorbtion from the gut. Not a great supplement to be had from diet ( Fish esp Salmon, tuna and mackarel) interesting vit D is found in egg yolk(only 41 IU per yolk). SHould be taken together with CALCIUM.

tested by doing blood serum levels as 25 hydroxy vitamin D.

Mostly low in people who are a BMI >30 (obese category )

Represented as diseases called osteomalacia (adults) and rickets(chiildren).

Good dose is 600 IU(international Units) during 19-70 yrs of life people above 70 need about 800 IU

Reasons for taking vitamin D

1.Bone health/osteoporosis/fracture prevention as we age.

2.post gastric bypass or having fat malabsorption.

3.prevention of certain cancers like colon, prostate and breast.

Coming up next will be the antioxidants......

Tuesday, August 23, 2011

Tackling Childhood obesity BIG NEW CHALLENGE

Children and teens are facing major obesity problems due to junk they eat,
Here is what you can do as a parent
1.Provide plenty of vegetables, fruits, and whole-grain products.( avoid mango if the child is in 95 pecentiile of weight )
serve only one cup of fruit at a time.( get cup measurement dish from market)
2.Include low-fat or non-fat milk or dairy products.
Choose lean meats, poultry, fish, lentils, and beans for protein( If you are vegetarian family so instead of meats you get tofu even instead of paneer)
3.reasonably-sized portions( try using small plates for serving )
Encourage your family to drink lots of water.
4.Limit /totally avoid-sweetened beverages.
5.Limit consumption of sugar and saturated fat(ghee)
6.NO PARANTHAS, serve lots of cucumbers and fatfree dahi with meals,
7.Get her to enroll in a dance class at least 3 times a week.which is fun and good way to burn calories,or can do rope skipping at home atleast for 20 minutes with 5- 6 breaks.
8.Atleast 10-12 hours of restful sleep.
9.Water water water my cheapest source of weight reduction.

SNACKS: please refrain from dal bhujiyas and other snacks which are fried and or are sweet.
A medium-size apple
A medium-size banana
1 cup blueberries
1 cup grapes
1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus ( can make it with grinding boiled kabuli chana and add garlic and spices)
Get a cup measure from market.

Sunday, August 14, 2011



Research demonstrates dietary protein reduces hunger and increases fullness in overweight and obese men during weight loss.

Park Ridge, Ill. (July 11, 2011) – A new study demonstrates that higher-protein meals improve perceived appetite and satiety in overweight and obese men during weight loss.(1) According to the research, published in Obesity, higher-protein intake led to greater satiety throughout the day as well as reductions in both late-night and morning appetite compared to a normal protein diet.

"Research has shown that higher-protein diets, those containing 18 to 35 percent of daily calorie intake from dietary protein, are associated with reductions in hunger and increased fullness throughout the day and into the evening hours," said Heather Leidy, Ph.D., study author and professor in the Department of Nutrition and Exercise Physiology at the University of Missouri. "In our study, the two groups ate either 25 or 14 percent of calories from protein, while the total calories and percent of calories from fat stayed the same between the higher-protein and normal-protein diet patterns. "

During the study, Dr. Leidy and associates also conducted an eating frequency substudy in which the 27 participants on both normal- and higher-protein diets consumed either three meals or six meals per day. The researchers found that eating frequency had no effect on appetite and satiety on the normal-protein diet. However, subjects on the higher-protein diet who ate three meals per day experienced greater evening and late-night fullness than those who ate six meals per day.

Dietary Protein and Reduced Calorie Consumption

This study supports previous research that demonstrates higher-protein diets, including egg breakfasts, are associated with decreased calorie consumption. A study published last year in Nutrition Research showed that men ate roughly 112 fewer calories at a buffet lunch and 400 fewer calories in the 24-hour period following a protein-rich egg breakfast compared to a bagel breakfast. (2) Another study demonstrated that overweight dieters who ate eggs for breakfast lost 65 percent more weight and felt more energetic than those who ate a bagel breakfast of equal calories and volume. (3)

Protein: A Component of a Healthy Meal Pattern

Protein not only plays a role in weight management but is also important in muscle maintenance and the prevention of sarcopenia which is age-related muscle loss. The 2010 Dietary Guidelines for Americans highlight that healthy Americans can have an egg a day to help meet dietary protein needs, and eggs are included in the protein foods section of MyPlate.

"Americans should include dietary protein sources at every meal," says Serena Ball, MS, RD, registered dietitian, nutrition consultant and advisor to the Egg Nutrition Center. "The 2010 Dietary Guidelines and MyPlate education series highlight that protein is an important component of a healthy diet."

Give Eggs the Company They Deserve

Serena Ball suggests pairing protein-rich eggs with whole grains, fruits, vegetables and dairy for a complete, healthy breakfast. Some meal and recipe ideas include:

•Cherry Tomato & Portobello Omelet with whole-grain toast, an orange and low-fat or fat-free milk
•Mini Breakfast Pizzas on a whole wheat English muffin with sliced apples and yogurt
•Basic Scrambled Eggs with low-fat mozzarella cheese and veggies along with fresh strawberries and a bowl of oatmeal made with low-fat or fat-free milk.

Saturday, August 6, 2011

Kick start that weight loss

Here are some samples for staring the regimen: Note here that you want to first check with your physician if you can start a regime.

1. First thing in morning drink 1-2 glasses of water.

2. If you can exercise in morning well done but if not then skip an imaginary rope 100 times and do some knee down pushups ( women) and regular push ups ( for men). That kicks in the day....

3. Remember to eat a healthy breakfast 100-200 calories as soon as you can after waking.(examples of good breakfast.....egg whites in which ever way you like with a cup of fat free Milk a cup of fruit ( for colon health fruit should be eaten only in early hours of the day otherwise they ferment and cause gas).

4. Grab a snack at 11 am or so.... Examples: hummus and carrots/ fatfree yogurt / 10 almonds/ celery and chutni or cucumber and chatni/1o to 15 peanuts/ protein-shake (my favorite), low fat cheese one cube with tea/ coffee and a glass of water.

5. Lunch at 1-2 pm: one part protein like chicken fish or turkey( for vegetarian you can soy nuggets ) and 2 parts sautéed veges like zucchini/ eggplant/ mushroom/string beans.

6.4 pm snack again with above choices plus another 2 glasses of water.

7. Get to the gym by 6 or so and spend an hour for sure or go running outside or do treadmill at home.

8. Avoid carbs at night try out unlimited salad and a protein,( you have to understand that our body burn less calories in evening),

9. Have a green tea before dinner,

10. Family time ....add 2 ,2 more glasses of water,

11. Sleep early as less you sleep more hungry you get. get 8 hrs of sleep at least.

12. Follow similar routine for several days with minor changes. Stick to it.

13 . How to deal with friends and family Who may discourage you.... IGNORE focus on your Determination to get rid of extra pounds

14. A healthy weight loss is 1-2 kilo a week.


Thursday, August 4, 2011

weights and exercise facts for beginners.

Exercise tones your heart (disease resistant),releases endorphins to uplift you mentally,increase your libido and sex life,helps memory,increases natural feel good hormones,better sleep,you become more active and effectively burn calories,in most case you will not reach out for that cookie if you just ran 2-3 miles cause you have just experienced a lot of pain achieving your target for the day.

I am not a trainer but here are some simple suggestions for those who may have never exercised or have not done in a long time.
Before you start any activity make sure you are fit medically to do it.

1.Start any activity at a low level like walking 30 minutes per day at a pace where you cant have a conversation without getting breathless.
BASICALLY YOU WANT YOUR HEART RATE TO GO UP TO GET RESULTS.(atleast 50% of your basal heart rate).
You can walk for an hour daily at a low pace or do household chores as your workout and there will be negligible change in your weighing scale.
2.Aim for 7 days a week then you will achieve atleast 5 days.
3.When staring going to gym and if trainer is not affordable I suggest that you do cardio(walking or running on treadmill/cross trainer/skipping rope/kick boxing/power yoga/cycling)alternate with weight lifting.30-40-50-60 minutes of cardio should be the goal depending how paced up you are.
4.Question is how much weight is good to pick up: if you can do 8-10 reps and 3 sets of any muscle group increase weight by 2 pounds everytime.
5.Women maybe thinking-Oh what if I become manly....NO you dont have enough testosterone so you will get lean not muscular
6.Why weights are important....well they increase your metabolic rate and burn fat even when you are resting, or you couldnt exercise for 3-4 days...its backup fatburn.In addition they also decrease your cholesterol and triglyceride levels, plus in long term help you stay and look younger.
7.A way to find out how many calories you burn at rest is to get a VO2 test done which measure RESTING ENERGY EXPENDITURE.Many gyms have it now or you can visit a center which has it if you are really MOTIVATED.We do it in our office.
8.What are normal muscle groups you want to use weights for?....Biceps,triceps,shoulders,quadriceps,back,hamstrings I maybe missing some info there but pretty much these are your main muscle groups.
Most of the exercises can be found on Youtube till I post some animation on my blog for demonstration.
9.Stretching is very important before and after workout to decrease the stress on your muscles and help all the lactic acid release which would accumulate in your body as you exercise.
10.Use muscle groups like biceps and shoulders, hamstrings with abs one day, followed by triceps and back and quadriceps next weight lifting day.

Coming up tomorrow are sample ways to kick start your journey to a fitter you.

Wednesday, August 3, 2011

Simple tips first

1.Never skip breakfast: what you eat within 2 hours of waking up will burn faster than any other meal.
2. Never go hungry for more than 4 hours: eat a fistful of healthy snack in between meals.( healthy snack ideasncoming up both veg and non veg),
3. Drink at least 8 cups of water ,tea coffee or other caffeine beverages not included
4.cut or abolish alcohol during active weight loss stage
5.Physical activity at least 30 mts most days of the week
6.drink hot beverage half hour before your evening meal
7.Make sure you get enough protein ( will give protein rich foods list soon) get at least 1gm per kg of body weight if your kidney functions are normal.
8.LIFT WEIGHTS to increase metabolism
9. Eat the fruit not the juice.
10, try using less salt,oil,butter,sugar.
11. Get your hands on vitamins ( list of supplements coming soon)

Myths about weight loss

1. I can a do a juice fast and lose 10 lbs :( NO you can't it's only water loss that shows up on the scale
2 I can lose weight by eating a lot and exercising a lot:( NO diet is 80 % change that you will have to make.
3.I can eat dals as my proteins and lose weight :( NO dals have carbs also so they are great but when you restrict you need more protein
4.I can get liposuction for weight/ fat loss:( NO liposuction is designed for for people with normal BMI,
5. I always lose weight when I diet so I can do it I just don't find time:( NO whatever weight loss you did was wrong because you put the weight on back.
6.I can starve and lose weight :(NO you are lowering your basal metabolic rate and when you eat your fat cells will double in size again,the yo yo factor.
7.I want to lose just on my belly:( NO there's no way that you can do that without a overall exercise and diet routine.
8. I eat very healthy still don't lose the weight :(NO you are probably eating something during the day that piles up fat in your body and you are not aware that it's doing it to you.
9. I eat only salads and vegetables and I manage to lose but comes back in some months(Yes you can lose it that way but if you haven't added protein you are losing muscle proteins and your tone goes away and weight loss will not last.
10.I can't find time life is so busy:( NO you can find time to eat/sleep/ make money why not make 1 hour for yourself,trust me best investment of your time.

Next realities and facts about weight loss.......keep looking

Tuesday, August 2, 2011

The Start up challenge

Most important for starting to get fit and lose to ask yourself WHY you want to do it
Whats your motivation: could be an upcoming event,new love life,health risks,just out Of a relationship etc etc.
Set a goal: weight loss/ fat loss/ just increasing endurance and core strength or just toning up,
kick start that weight loss program by following steps
1. Get a diary
2.write your goal,current weight, timelines, body fat percentage or just measure your waist at navel, thighs upper and lower, arm at biceps level and hip circumference, your BMI( can be done on line just plug in numbers)
3. See what tools you have available,: a near by gym, can you afford a trainer?,can you run/ walk outdoors or do you have a cardio machine at home and have you done your yearly physical with a MD.
Start a 3 month program: you have to give yourself 3 month patience to see good results, after all that that fat didn't store up in 3 months its years of wrong eating and less activity.......but never too late I promise.
A realistic goal setting is important: if you are morbidly obese target for mere obese and if you are obese target for overweight, and if you are just overweight then get lean.
There is no one rule that applies to all, we all are different with cultural differences in the way we have lived and eaten so besting to stick to what food is liked by you and make the best of it.
NOTE: all cuisines have a healthy option:-)