RDA of Calcium is 1000mg for moderately active person, in age group 19-50 years. 

RDA means recommended Daily Allowance. 

(And it's not mentioned for specific period.) 

It's better to be taken through food. But on daily basis to get this much amount is little difficult. Plus to get different supporting minerals like vit D, vit C is also logistically impractical to get daily basis. 

Therefore smart way to make sure getting adequate calcium is through right balance of calcium rich foods and calcium supplements. 

Richest source calcium like dairt foods give us around 100mg through 100ml dairy/

1 ragi bhakari /100gm pulses like chana rajma.

So if for any day Or most of days we are unable to take above calcium rich foods , take differentiated amount through elemental calcium. 

 Calcimax Forte:

Calcimax forte has 1 tablet 1000mg calcium carbonate from which 400mg is elemental calcium.

• Experts typically suggest a daily dose of no more than 500 milligrams (mg) of supplemental calcium. 
• A doctor might recommend short-term use of higher dose calcium (up to 1,000 mg).

Advantage of taking supplements. 

As discussed above, it's smart ,sure way to meet daily advisable dose. 

It prevents bone loss. 

With age body's ability to absorb calcium from foods deteriortes. Therefore direct intake of calcium element enables body for its absorption. 

Side effects:

Possible side effect but bot yet scientifically proven. 

Excessive intake of calcium carbonate can lead to health issues such as heart rhythm disturbances, kidney stones, constipation, and digestive problems.

Calcium can also decrease absorption of some medications, including osteoporosis medicines, thyroid medicines, and some antibiotics.

My Suggestions

-Currently you are taking 1 tablet of calcimax forte. 

This comes in RDA range. 

-Possible Health issues mentioned above are individual specific and not proven /reasesrched.

If eaten with food, taking vitamin C along with calcium supplements, drinking enough water, eating enough fruits, vegetables.. We don't need to worry about above digestive related, heart rhythm issue and kidney stones. 

-Another issues mentioned with medicines absorbtion, for this it's always recommended to take calcium supplements separately. 

-You are also doing exercise which helps in regular calcium utilization. 

Prescription:

- you can continue taking 1 tablet daily. 

- on days when there is more consumption of calcium rich foods , that day Or next day you may skip supplement. 

- some weeks you may consider to take alternative days. 

This will ensure to meet RDA as well as can prevent possible side effects/overdose.

Ref- 

https://www.webmd.com/vitamins-and-supplements/calcium

https://health.clevelandclinic.org/too-much-calcium-supplements

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/calcium-supplements/faq-20058238

World Cancer Awareness Day

4 th Feb World Cancer Awareness Day
Why Nutrition Guidance important During and Post Cancer Treatment.
Both cancer and cancer treatments stop the growth of cancer cells, either by killing the cells or by stopping them from dividing. But this may also kill healthy cells that grow and divide quickly, such as cells in the mouth and digestive tract. This affects person's taste, smell, appetite, and ability to eat enough food or absorb the nutrients from food. This can lead to malnutrition and thereby weakness,  fat and muscle loss, lowers effectiveness of immune system.

Principles of Nutrition Therapy for Cancer Rehab
-Chose foods that are nutrients dense, so that even if a person eats smaller quantity, his nutrition needs can be made.
- Chose foods and food combinations per meal that are simple to digestion and avoid any further indigestion/toxic wastes.
- Hydration is important. Drink Small sips of plain water and rehydrating solution throughout day.
- Chose foods that are pleasing for palate and easy for digestion. Liquids like Cool Drinks like milkshakes, fruit juices, soups as well as semisolid foods like porridge, kheer, khichdi.
- Take care of food borne infection. Avoid raw and outside foods to avoid infection.
- Nutrition supplements especially protein, antioxidants, micronutrients are useful for faster recovery.

- Avoid use of plastic, aluminium for cooking, serving foods. 

Lifestyle Modifications:
- Correct Sleep cycle is very important for fasten rest and recovery.
- Emotional wellbeing is most important through this journey.  Counseling sessions with spiritual coach, life coach, psychologist will be very much helpful.
- Learn and Practice Meditation, Pranayam. Read self-help books on spirituality, health, value adding autobiographies.
- Doing suitable exercise under physiotherapist or yoga therapist is also can be considered.

- Avoid alcohol, smoking, tobacco consumption. 

- Short Writeup by Prachi A. Managute
Dietitian & Health Coach

Anti Obesity Awareness Day

Anti Obesity Awareness Day 26th November

Obesity = 

BMI above 30 +.

Women waist measurements 35"+ and

 Men waist measurements 40 "+ . 

Two Types of Obesity - Apple Shape and Pear Shape. 

🔴Potential Risks -

One of the root cause for All metabolic and musculoskeletal Diseases. 

📝Key Points to consider for reversing obesity. 

👉Its Psychosomatic Disorder which requires sustainable lifestyle modification with holistic approach. 

👉Do step by step changes in habits and behaviour than extreme approaches at exercise and diet. 

👉It's going to be a journey of minimum 1 year. Keep patience and dedication. 

👉Following diet plan or exercise is a superficial approach unless we work on emotional, mental, social wellbeing. NLP, meditation, pranayam, spiritual practice therefore very important. 

👉Learning healthy eating principles like food portion, proportion,combination , timetable and nutrition science of macro, micro nutrients is important than blindly following diet plans. Nutrition coaching plays very important role towards this learning. 

👉Calorie balance is a solution. Calories get used in four ways; involuntary functions of body, voluntary activities that we do, fitness exercise and digestion of food. 

Accordingly we need to plan lifestyle modifications. 

👉Quick fixes like fat burning dugs/supplements/ surgeries are temporary solution without lifestyle modifications. We may lose some weight but body, skin still remains out of shape.

Consultation📞 9869418158

Aashish & Prachi Managute

Fitness Coach and Dietitian / Nutritionist

www.amtopmfitness.com

Healthy Attitudes for Healthy Lifestyle

Attitude is Everything even at our Fitness Journey; to start, to continue and to improve in it. 

The way we think, feel, behave or view at something defines our Attitude.

Each one of us has an internal voice, we talk to ourselves. That's the Attitude, that's what we believe. 

Attitude is important because it can impact our success in life, in relationships, and in ability to achieve our goals. 

There is not a single person who will say, he doesn't want to be fit and healthy. 

But when we observe around, 50% people start, 25% people sustain and hardly 5% people progress in healthy habits required for the same. 

Results are different because of difference in attitude of people.

We are the producer, director, script writer of our own mental movie. 

Here are few Attitudes that are essential to start and to remain consistent for fitness journey. 

1.Teachable

Being teachable is about becoming humble and open minded to receive information what is opt right now. 

It's about coming out from our perception, our position and enter into the role of a student and surrender ourself to learning from health coaching process. 

There is clutter of information in digital world, therefore unlearning that clutter and deep learning what process is teaching us to become knowledgeable about subject, about our own body. 

It's a journey from what I don't aware of...to what I know and then to become wise about decisions for whats important for me now.

2. Adaptable/ Willingness to Change

We can not expect new outcome with old method. 

New habits need room to get accommodated, they either come in place of old habits or we need to create space for the same. 

We should be adoptable for making these changes.

3. Focused

When we get laser focused on the process for certain timeline, produces results. Take example of board exams. 

We can not succeed by keeping all options open and keeping oneself available everywhere. Focus can help us to prioritise our options towards reaching our goal.

Some key points are - 

- Focus on process more than results.

- Focus on learning. 

- Focus on thinking about improving Health and not discussing Diseases. 

- Focus is where our energy flows.

- Focus on self and not comparing with others is also very important.

4. Clarity

What we want is important, but more important is what we don't want in life. 

When we start or when we are already following healthy habits, it's important to understand why are we doing it. 

Also a point to note here; what we don't want should be put in affirmative belief.

 E.g. I want to achieve /maintain healthy body weight because I want to live physically, emotionally independent lifelong. (And not to say I want to lose weight, because I don't want to depend on medical treatment). 

Clarity about differentiating between important and urgent tasks is also important. 

E.g. when we need to skip exercise because of some office work. Both are important, but here we need to see whether office work is urgent or can get postponed little.

5. Patience

Everyone's journey is different. We should respect our own process, our body and time it is taking to get adjusted with new habits and produces expected results. 

We should start celebrating habits and process more than results. 

In outside world we see only success but rarely know time and amount of efforts one has put to reach there. And therefore we are programmed to focus on results and get impatient quickly if it gets delayed.

Patience helps to enjoy the process and helps to get desciplined towards that.

6. Dedication:

Focus and Dedication go along hand in hand, but dedication is extra efforts till we get satisfaction about our own efforts. 

E.g. Even if we feel like skipping a day of exercise, we make sure to do it anyhow. 

Dedication comes with purpose /mission / goal. 

It's a willingness to give required time and energy towards that purpose.

7.Visionary

Visionary about goal comes with clarity of mind. Goal can be short term, mid term and long term goal.

 Being visionary for long term goal brings dedication. 

E.g. For me, Achieving healthier body weight is a short term goal. Remaining regular to exercise for improving body toning is a mid term goal. Improving holistic fitness for enjoying life to the fullest like professionally remain active, performing dance, going for trekking, enjoying holidays lifelong is a long term goal. 

Long-term goal matches with a Life Purpose. 

We should be visionary about what is a realistic goal for us and what is sustainable process towards that.

8.Taking Ownership

Every goal comes with responsibility to take up all the work it needs. 

Person can either make excuses or does progress. 

Blaming situation, work, people around for not eating right or not exercising is an attitude of failure. 

We need to take up ownership of our health, and put all efforts to find solutions for developing all required habits.

9. Gratitude

Attitude of Gratitude is a magic.

 Gratitude for being alive today. Gratitude for Mind & Body that we have. Gratitude to ourself for taking care of self. 

Gratitude for food we eat and people who are taking all the efforts to get it available in front us. 

And gratitude for everything that's directly and indirectly contributing to improve our Health and Fitness.

Emotional energy of Gratitude vibrates at 540mhz power, it unblocks energy flow/prana within and around us.

This concludes the list of few attitudes which I am feeling important towards making change for healthier us. 

Never underestimate our power to change ourself. A positive attitude is a person's passport to a better tomorrow. Let's do it. 

 

Mother's Nutrition & Health Care

Nutrition & Fitness Needs for Mothers at Different Stages

🙎🏻‍♀️ Planning Pregnancy

# Goal- Improving cellular health of reproductive organs system. Nutrition care should start at least six months before pregnancy planning. 

# Key Nutritional Need- Increase in micronutrients especially Iron & Folic Acid, focus on maintain Healthy Body weight. 

# Fitness Need - Core Muscle Strengthening, Structural Exercises should be focused more. Yogasans like Badhakonasan, Malasan and Mulbandha are helpful towards nurturing reproductive organs. 

🤰🏻 Expecting Mothers

# Goal - Healthy growth & development of the fetus. Avoid nutrition deficiency during & post pregnancy. Prevent gestational diabetes, blood pressure, constipation and UTI. 

# Key Nutritional Need- Additional nutrition dense calories & proteins, omega 3 fatty acids, maintain healthy body Weight. Drink enough fluid. Avoid empty calories. Ensure enough intake of Calcium, zinc, chromium and Iron rich food to avoid pregnancy craving. Look for healthier food options to satisfy these cravings if any. 

# Fitness Needs - Low intensity exercises in supine, sitting and standing positions are safe and important to do under expert for maintaining strength and flexibility of muscle. Hip & Pelvic opening asana practice is helpful to ease natural child birth. Calf muscle exercise and restorative asan like resting legs up on the wall is helpful to avoid bloated feet. 

  🤱🏼 Nursing Mothers 

# Goal- Assist breast milk production, maintain the nutrition status of the mother. 

# Key Nutritional Need- Additional nutrition dense calories, fluids & proteins. Including galactogogues in diet. 

# Fitness Needs - Resuming to exercise is dependent on your fitness status and type of delivery. 

  👩‍👧‍👦 Who are Mothers 

# Goal- Prioritizing self nutrition & meal timing. Maintain healthy body weight. Learn to simplified menu planning that takes care of family's nutrition needs in lesser time consumption. 

# Nutrition and Fitness Needs - same like working mothers👇

👩‍💻 Working Mothers 

# Goal- Learn smarter & healthier meal options that take care of increased demands of both mind & body. Learn work life balance. 

# Key Nutritional Need- Healthy, simplified and Balanced meal. Increase calcium, iron, vitamin B complex, proteins intake.  Mental and Emotional wellbeing is most important at this stage than any other time. 

# Fitness Needs - Removing dedicated one hour atleast 3-4 days a week from all responsibility is need of a time for doing exercise. Intelligent Exercise Schedule is important which can improve all fitness components like Strengthening, Flexibility, Endurance by dedicating just 3-4 hours weekly. 

Organic Nutrition Supplements along with food sourses is very important to ensure optimal nutrition intake in today's age. 

Taking time out for Physical Fitness Exercise and Meditation for emotional Fitness is very important at all these stages. 

Mentally, Emotionally and Physically Fit Mother is sowing the seed of wellbeing for her next two generations. 

(**This is general information, customization required as per individuals health status) 

Short write-up by Dietitian & Health Coach Prachi A. Managute

www.amtopmfitness.com/nutrition

Kidney Diet

Kidney Diet

March - National Kidney Health Awareness Month

Functions of Kidneys-

- Kidneys are filters of body that remove waste, toxins & extra water through urine.

- regulate blood pressure

- converts vit D into its active form & control production of RBCs.

*What Impairs Kidney Functions- (CKD, Renal Stones, Gout)*

- High Blood Sugar

- Hight blood Pressure

- Obesity

- Acidic Blood pH 

&

Lifestyle factors like

- Overusing painkillers

- Inadequate water intake

- Alcohol & Smoking Binge

- Sedentary Lifestyle

- Over Eating of Processed Meat & Food.

*Preventive Nutrition Therapy for Renal Care Helps to*

- Maintain alkaline blood pH 

- Regulate blood pressure and blood glucose levels.

- Incorporate Healthy Lifestyle

- Achieve Healthy Body weight

- Initiate Healthy cellular cycle 

All these over a period of time improves renal function & reduces metabolic waste burden on it.

*Short note by Prachi A. Managute*

Dietitian & Health Coach

http://www.amtopmfitness.com/nutrition

Nutrition Care for Liver Health

 

              

Know it's Importance

          - Liver is like water filter / purifier of Fats, Hormones & Medicines.

        - It is one of the organ to metabolize Fats, Carbohydrates and Proteins.

Unique Feature

👉Good news is Liver repairs & regenerates it's tissue. Therefore unlike kidney, liver disease of earlier stage can be reversible if we address its care in a holistic way.

👉But with age as well as with increasing pollution and unhealthy lifestyle, it's regeneration efficiency deteriorates.

👉Few metabolic issues when we forget to look into Liver Care. But if we focus on liver tissue repair & regeneration, we can reverse these problems :

E.g.

 1. High Cholesterol

As liver loses its efficiency to metabolize fats, cholesterol remains unfiltered showing high level in blood lipid profile.

We try to manage cholesterol with medicines and by reducing cholesterol food. But it remains either temporary or unresolving solution.

 2. Vit.D Deficiency

Liver plays important role in vitamin D synthesis into its active form. Therefore only vit. D dosage is not useful unless liver is able convert it into its functionally active form. 

 3. Indigestion Issues like Bloating, Constipation

 Liver takes care of all Macronutrients & most of Micronutrients metabolism, activates digestive enzymes. Functional inefficiency of liver may leads to digestive tract imbalances.

 Key Lifestyle Care for Liver is therefore important when we experience these metabolic problems or rather Prevent them to occur

# Take Liver detox or nourishing herbs like turmeric, milk thistle. They are tonic to liver cells. They can reset it's functions.

# Correct Sleep timetable accelerates cell repair. 

# Reducing processed / packed food that have some or other artificial chemical.

# Avoid Alcohol.

# Avoid OTC Drugs usage without physician's prescription.

# Maintain Healthy Body Weight.

# Practice Yogasan like backward bending, twisting.

- Short Write-up By Prachi A. Managute

  Dietitian and Health Coach