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 24, 2011
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.
GOOD LUCK.
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.
GOOD LUCK.
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.
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.
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
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
UNDERSTANDING WEIGHT GAIN
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.
Psychological: 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.
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.
Psychological: 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.
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.
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