How Mindprogramming & Media affect our Health

Today we know more about foods, nutrients, supplements, medicines, & their side effects than our own parents and grandparents did. Today we have gadgets, apps, health /exercise studios, and consultants a click away. 

But despite the flood of this information and relative services, millions around the world constantly struggling with minor or major health issues. 

Isn't this contradictory !! 

Growth in Health information/services availability and Growth in Sickness are unfortunately becoming directly proportional. 

When given a thought on this, the Reasons could be: 

1. Limiting Mindset:-(Mind Programming) 

# Ignorance:-  

As this information is easily & freely available in different media. And there is no value put on receiving this information, it just goes through our senses and is not received at conscious and subconscious mind levels. 

# Procrastination:- 

As information and services are there and will be there, some people don't have a sense of urgency. Becoming healthier gets delayed. It's generally opted when health starts deteriorating and not when we are at state of good health and want to take it to optimal. 

Education on health and its application is like insurance. We don't know when and whether we need it, but it's always the best investment decision. 

# Lack of Priority:-

We need to do exercise either by Choice now to improve fitness or at some point in life by Compulsion suggested by an Ortho doctor to repair /rehab the muscular-skeletal system. 

We need to start healthy eating in the discipline either now by choice to improve our body weight composition or at some phase of life by compulsion as part of medical nutrition therapy suggested for controlling metabolic challenges. 

Priority comes with a goal. There is a famous proverb "Pay now & Play later or Play now & Pay later".

# Confusion:- 

With abundant information, we get confused about what's there for us. 

Body science is not like mathematics 1+1=2.

Body's needs & responses change with genetics, gender, age, geography around and also emotional state. Therefore one pattern doesn't suit all and what suits a person at one phase of life may not suit him all time. Which seeks customizations & systematic applications of information. 

# Association:- 

Friends & Family

It is said that our income is an average of five people we mostly associate with. The same applies to our health. Our food and fitness choices are more dependent on the people we associate more. Even though we feel like doing something towards improving health; starting and remaining consistent in healthy eating and fitness habits purely depends on the friends and family we have around. If they prioritize fitness, we also do. If they don't, we also ignore. 

When it's said diabetes runs through family genes, it actually means it runs through our family lifestyle. 

Another point is the identity we built through our habits, is very difficult to break unless we are headstrong or our family and friends support us. When a gentleman decides to reduce going for weekend partying, our association either breaks us or makes us to follow it. 

2. Media

Time consumption in consuming entertainment content on media like television or web series, short video binging, etc takes away our valuable time on planning and executing a healthy lifestyle. 

Binge-watching also adversely affects our mindfulness, mental health and sleep quality. 

At the same time, an advertisement

 pop-ups of packed and junk foods,  influence us to consume unhealthy food options. 

3. One-sided Video Coaching:-

This is to put it as highlight here that although health content is freely and thoroughly available in the media, don't take counsel from videos. They are there for awareness. As we can't learn sports, swimming and car driving, etc. from videos unless there is a coach with us in the field. Same way Exercise and Diet Plans discussed in media are always a piece of general information, the speaker doesn't know your in-depth health and fitness status.  Therefore, taking counselling from it could be injurious to health. 

These short videos are just for our & their dopamine reward and should not be applied without checking with our personal coach and doctor. 

Information, knowledge and wisdom are different levels of learning in any field. 

Wisdom doesn't come with information but it comes with knowledge received from the right source in a continuous and progressive momentum backed by our own actions and applications. 

It's our choice whether & when to receive this wisdom and make wise choices for our and our family's health. 

This is then gradually reprogram our mind towards health. 

Eat Wisely & Don't Avoid Blindly.

Opinions about food is a broad subject that emerged from individual experiences, food industries' narratives, suggesting superficial solutions, passing information from incorrect sources and lack of interest in learning facts about the important subject of life i.e health. 

Here I have tried to explain my views from my educational expertise, personal and professional experience. 

Q. Can I have sugarcane juice/ mango/ banana/grapes/ rice/ potatoes/ dates, etc if I have diabetes/ want to lose weight?

My Answer. Yes, you can.
This question comes into consideration with confusion about sugar content because of its sweeter taste. Type 2 Diabetes or any other health issues comes with a long list of avoid food items.
Agree, it's important to know what's not suitable for certain metabolic challenges. But by just avoiding certain foods, the problem is not going to get solved.
Wisdom comes with learning and experiencing eating all foods more healthily and smartly. And this may help to even reverse the health issue.
Coming back to the question, these foods contain natural sugar. So our body knows how to metabolize it. The glycemic index GI of food is an indicator that determines how fast it increases blood sugar. This index is generally used to make avoid food lists for diabetes or PCOS or weight loss. But again the effect of this value differs with the glycemic load index (it measures by portion sizes of each food that increases blood sugar).
So food having a higher Glycemic Index can be eaten in lesser portions.
         Glycemic Index can be lowered with a combination of food with what we can eat for example fat, fiber and proteins. Menus like dal-rice ghee, rice with vegetables and curd slow down blood glucose release than single rice. And anyways we don't eat only rice as a meal. 

The impact of GI can be reduced by eating them at the right time, i.e. post exercise/ sports, the first meal of the day. Mango eaten as breakfast is the best way to start the day more sweetly and energetically. Mashed cheese Potato is the best snack to eat Pre-exercise or at an early evening meal while grape juice can be considered for post-exercise when glucose gets absorbed into muscles as glycogen storage.
Therefore rather than compromising on any food, it's always better to learn how to eat it.
And it is surprising to know our favourite foods like mango, and banana have medium GI which really doesn't need to worry about if eaten in the right way.
To take this point ahead, what we really need to worry about is glucose injection, modern farming practices do, but we can say it's not in our control. What's in our control is to choose fruits and vegetables seasonally and available locally. Again most important to put in avoid list is artificial sweeteners directly or indirectly available in tablets, solutions form or in foods where it's written sugar-free packets foods. Our body doesn't know how to take care of these chemical molecules. But they trigger insulin response with its sweetness (Biochemical reaction starts with sensory experience). So even if it doesn't have sugar or calories per se, it holds responsibility for sweetness addiction and insulin resistance.

Bottomline is to learn eating natural sugar in the right way and become smart to avoid artificial sugar in any way. 

Q. My cholesterol is on the higher side. Do I need to avoid ghee, egg, curd, paneer, and cheese? 

My Answer. No, you don't need to avoid. Yes, you heard me correctly. Having higher cholesterol or having arterial blockages, first we need to understand the reasons behind these blockages. They are plaques called atherosclerosis i.e. hardening of arteries because of chronic internal inflammation. Causes of any inflammatory diseases are the body's response to an unsuitable environment like mental as well as physical stress, environmental inorganic chemical pollution outside and chemical pollution inside the body through increased consumption of inorganic molecules in foods like artificial sweeteners, preservatives, pesticides, fertilizers, colours, alcohol or smoking. Today inflammation is also caused by excess consumption of refined food, glucose, gluten, and trans fats (processed fats). To put it simply, inflammation is what we see on muscles when we fall or on the skin when we get some skin cut. Above inorganic molecules lead to similar injuries at the internal body parts like arteries and different organ systems. Frequent /overconsumption /

 over-exposure to the above inflammatory triggering factors leads to repeated injuries/swelling which turns into chronic /permanent inflammation. When it's inside the arteries, it gradually builds up into plaques.

          Now let's understand about high blood cholesterol. Cholesterol is a natural fat-like substance already there inside our body cells and is required for different functions like hormone mechanism, protection, and vitamin synthesis. It's synthesized in the liver. So it's necessary and not harmful. It flows through blood vessels like other nutrients.

       But like any other thing excess beyond normal is harmful, the same way cholesterol also. If there is a high blood cholesterol profile, firstly improve liver functioning by planning a diet to rest, heal and nourish liver cells. Include herbs like milk thistle, and turmeric that nourish liver cells. Improved liver functioning will thereby improve cholesterol metabolism. Considering its relation with arterial blockages, as it's wax-like in consistency, its flow gets affected or gets stuck on the plaques we discussed above. By understanding the above theories, we can see the culprit is not cholesterol but atherosclerosis is. If there is high cholesterol, we should first take care of the liver and look for an Anti-inflammatory lifestyle rather than just avoid cholesterol-containing foods. As we need to do servicing of water filters and keep the pipeline clean to avoid soiled water or drainage issues. The same care we need to follow in our body systems. Prevention is better, cost-effective and less stressful than repair/replacement. 

Q. I avoid eating tomatoes and guava. I heard their seeds causes kidney stones.

 
My Answer- Wrong perception about kidney stones. Kidney stones are the result of a metabolic disturbance in the excretory and electrolytes system. Urine has various wastes dissolved in it. When there is too much waste in too little liquid, crystals begin to form. The crystals attract other elements and join together to form a solid that will get larger unless it is passed out of the body with the urine.
The real causes are low levels of water intake and high-level salt and fructose. Obesity, diabetes, either no exercise or excess exercise, and unhealthy drastic weight loss are conditions that also lead to kidney stones. When the dilution of salt decreases, the pH level turns to an acidic level because our diet is more salty, spicy foods, including unhealthy fats, red meat, tea/coffee, carbonated beverages, alcohol and less in fruits, vegetables and water.
Above all reasons lead to concentrated blood that creates crystals of salt, uric acids and combines with minerals like calcium, oxalates, etc. Again that doesn't mean we need to reduce calcium. Because less dietary calcium demands bone calcium loss. And calcium is just a combining factor. So to prevent kidney stones or any other cysts formation we should have a balanced meal which we can name as Sattvik food. More fruits, vegetables, water, and alkaline grains like rice in meals will be more helpful than avoiding seeds containing fruits, vegetables and calcium sources. 

Q. Should I avoid Sour food as I have arthritis?

 

My Answer- There is no evidence to show direct relationships.
But there could be reasons to avoid lime-
1. Calcium needs an acidic medium for its absorption in the stomach. The citric acid in lime juice which turns alkaline after consumption can deteriorate calcium absorption.
But again if we maintain the correct time span between consuming calcium food and lime juice, this reason we can handle. 
2. If having vatta dominating prakriti that causes joint pain sometimes gets aggravated with a strong smell and aroma of lime. But again it's individual responses.
Therefore both reasons to avoid sour foods in arthritic conditions are can be handled. 
But on the other side, reasons to include lime juice/ amla and tomatoes are logically correct such as their antiinflammatory vitamin like C and A respectively.
In short, the conclusion is
-There is no need to completely avoid lime juice.
- Maybe during winter you can avoid it when the vatta is naturally high.
Additional information to consider is
1. Arthritis is an autoimmune disease, caused because of chronic inflammation.
2. Therefore inflammatory factors like foods (like sugar, red meat, gluten, processed food, fizzy drink), Smoking, alcohol, and stress should be considered to avoid.
3. And anti-inflammatory foods like Omega 3 fatty acids, antioxidants, fruit and vegetables should be considered to increase.

Above points are discussed to help us understand that if we learn what, why, when, how and how much to eat particular food, we can enjoy all foods. I don't want to get contradictory to any expert if they say to avoid particular food, but understand and discuss why it's said to avoid. If it's generalized opinion, don't follow. If it's customized prescription, do apply, experience and review. 

 

Navratri's Nine Colour & Their Application in Nutrition.

Orange

*As Navratri festival brings brightness to our lives and glow on our face, same way orange colour fruits and veggies also do.*

Today lets learn about orange colour fruits and vegetables. 

🍑🍊🥕

*Pumpkin:* 

Pumpkins contain antioxidant Lutein- Healthy Skin and Eyes.

*Apricots:* 

This orange fruit is a good source of potassium & fiber. Easy on-the-go snack. 

*Cantaloupe:(kharabooja)*

 Besides being an excellent source of both vitamin A and C. It's hydrating, so perfect choice during summer. 

*Carrots:* 

Carrots are a low calorie veggie. It's wiser choice to munch on during hunger pangs. They are popularly known as a superfood for eyes. They prove effective against lung cancer, prostate cancer, vision loss and leukaemia. 

*Papaya:*

Being rich in Beta carotene & Vitamin C, it's best to prevent ageing related skin and vision problems. It's also a safe fruit snack for a person having diabetes and or renal impairment. 

*Oranges:* 

This bright orange fruit is an excellent source of vitamin C & fiber. They also contain an antioxidant called cryptoxanthins- helps protect cells from damage.

 An average sized orange meets 130 % of your daily vit C- boosting immune system.

White

Navratri is associated with spiritual well-being, purity, peace of mind. White colour symbolises same.

White colour foods like milk, curd, rice, coconut are used in our religious rituals as well as fast. 

Today's lets learn nutrition benefits of white colour foods. 

Milk: 

Good for our bones because of its calcium. Rich in the amino acid tryptophan, which helps in the production of sleep inducing brain chemicals serotonin and melatonin. The calcium and magnesium in milk work together to help relax muscles. 

Curd:  

Known for probiotics, the “healthy bacteria” for your gut. Probiotics support of digestive health, diabetes control & the immune system.

Garlic: 

Garlic is widely recognized for its ability to fight bacteria, viruses, fungi, and even parasites. 

Garlic compounds allicin and alliin controls blood pressure & lower LDL cholesterol. 

Banana:

Banana contains amino acid called tryptophan, which is precursor to Serotonin, which is Happy Hormone. A small banana as early morning quick snack before heading to gym, office or school/ college is best to maintain blood sugar, blood pressure and happy mood. 

Rice: 

The most easy on digestion and is used to prepare more than 100 varieties of food preparations. Naturally Anti-Inflammatory and Gluten Free cereal available worldwide. Semi polished Rice is rich vitamin B complex and fiber provide carbohydrate as main body fuel. 

Button Mushroom:

As grown at soil level, it's excellent source of selenium, zinc and copper. It's good option to give variety in regular vegetables options. 

Eggwhites:

With no cholesterol and any other fats, egg white is a great lean protein food source. Easy & quick to digest than any other meat food and can be considered as weaning food for 11+ months old baby and even to elderly person with poor digestion. 

Oyster:  

Best sources of zinc & iron. Around 6 of cooked oyster is equal to around a 33% of your daily recommended value of heme iron, which is more easily absorbed than non-heme iron. It's also rich in omega 3 Fatty acids. 

 

Red

Navratri is to show gratitude for energy, strength, power, and love of Goddess. Red symbolises these emotions.

Today lets learn about red colour fruits & vegetables. 🍎🍓🍉🍅🍒🌶

As a rule, the brighter the color of a food, the more concentrated its nutrition. 

*Tomatoes*:

All-around world and season available superfood. Contain high levels of lycopene, a relative of beta-carotene, these antioxidants help prevent unhealthy cellular functions / cancerous growth. 

*Beetroot* 

 Nitric oxide from beet increases blood flow to your muscles. Useful for athletes to eat beetroot or drink beet juice before exercising to improve their performance.

*Cranberries/Cherries/ Rasberries/Strawberries*:

Packed with vitamin C as well as ton of flavonoids like anthocyanins & proanthocyanidins- help in cellular regeneration. 

*Watermelon*:

Super Hydrating best summer fruit snack. Being excellent dieuretics & alkaline properties, it's useful to prevent or reverse kidney stones, UTI and hyperacidity. 

*Pomegranate*:

With antioxidant richness, gut friendly fiber, pottassium content and alkaline properties it's ideal fruit choice for a person to control blood sugar, blood pressure and blood cholesterol. 

Sky Blue

In Navratri, we pray goddess to receive Abundance in Life.
Blue is the color of  sky, sea, river. They too are abundant and related to water we get. Pure Water is always painted with blue colour.
       Today let's learn about water, it's one of food group.
We all need water to survive.
Did you know that our body weight is approximately 60-70% water.
*Functions of Water:*
# Our body uses water in all its cells, organs & tissues to help regulate its functions.
# It helps to balance Pitta Dosha,  supports Kapha, and counteracts the dryness of Vata.
# Because our body loses water through breathing, sweating & digestion, it's important to rehydrate by drinking water.
# Water regulates our body's temperature.
# Water helps protect the spinal cord & it acts as a lubricant & cushion for your joints.
# Water carries oxygen & nutrients to cells.
# Water Helps Your Body Remove Waste.
through perspiration, urination & defecation. The kidneys and liver use it to help flush out waste.
# Water cures constipated by softening stools and helping move the food you've eaten through your intestinal tract.

*How Much Water Do we Need?*
Health authorities commonly recommend eight 8-ounce glasses a day, which equals about 2 to 2.5 liters. This is called 8*8 rule, easy to remember.
Do not wait for feeling thirsty, as thirst is a sign that we are already dehydrated.
Adequate water intake also controls headache, migraine.
If you're not sure about your hydration level, look at your urine. If it's clear, you're in good state. If it's darker, you're probably dehydrated.

*Tips to ensure adequate water Intake:*
# Start the morning by drinking a glass of water as soon as we wake up.
# Carry a water bottle wherever we go.
# Set goals for ourself by keeping 2 one litres bottle at our desk / near bed and make sure we finish before leave office or off to bed.

*Guidelines:*
# Sips of room temperature or lukewarm water during meal is absolutely fine, it doesn't interfere in digestion.
# Avoid cold water or drinking too much water before and during our meal. It can decrease  digestive fire.
# Use glass or stainless steel /Copper bottle or jar to store or carry water.
# Filtered, Boiled water is safe for drinking.

Purple

Today's Navratri colour is Purple.

                  Lets learn *Purple Shades* fruits and vegetables. 

Before modern methods of dying fabrics, vegetables were used to colour the finest hand-woven fabrics for royal families. 

Foods that are Royal Blue, Purple, Crimson in colour are gaining popularity due to the fact that purple is often a sign of nutrient called anthocyanins.

*Blueberries, raspberries, bilberries, black currants, mulberries, grapes, plums* are good sources of anthocyanins. Peel of fruits have as much as 20 times the antioxidants as the flesh inside.

They have benefits of improving brain power, preventing ulcer, reversing liver damage. 

*Crimson colour tuber, konohal (Purple Yam)* is available during monsoon, a good source of prebiotic (food for healthy gut), contains starch that's give sustainable energy source with unique taste. It also can add variety in fasting food choice. 

*Jamun (in marathi jambhul)* is known for its blood sugar control. Jamun fruit also contains compounds such as tannins, which help reduce digestive tract inflammation and promote beneficial gut bacteria growth. It is one of the most effective benefits that help in keeping the stomach clean and helps with bowel movements.

 It's seeds powder useful for teeth and gum disease. 

*Anjeer* contains both soluble & insoluble fiber keeping healthy bowel movement and prevents constipation. Dried anjeer is a tasty & nutritious early morning snack for morning school going kids as well as office going adults. It's also healthier alternative as natural sweetner to add in barfis or just eat to satisfy sweet craving. 

Green

Navratri represents *Power against negative energy*. Green color is related with positive energy of nature. 

Today lets learn about *Green* color food. 

Vegetables kingdom itself signified by green color. 

Let's see it's Benefits-

*PH Balance:-*

– All leafy vegetables like spinach, wheat grass as well as gourd variety vegetables like Bottle gurd helpful to alkaline the blood and clear out toxins.....keeping *blood pH at 7.4 level*.

*Antioxidant:-*

– Green foods are rich in *chlorophyll*, a green pigment that also acts as a detox agent in the body.   

- Amla is richest source of vitamin C, an antioxidant, anti-inflammatory nutrient. Amla is also one of the ingredient in ayrvedic digestive formula i.e. triphala. 

— *Spirulina, wheat grass powder* are concentrated sources of nutrients, each with their own unique mix of vitamins and minerals helpful in improving energy & immunity. 

- *Green tea* contains a type of polyphenol called a catechin. Catechins are antioxidants that help to prevent oxidative stress and neurological problems. 

*Sources of Micronutrients:-*

Dark green leafy vegetables like Spinach are rich in Vitamin A, Vitamin C, iron. Eating them regularly can ensure healthy eyesight, skin, blood, haemoglobin and immunity. 

*Digestive Health:-*

-A bowl of cooked mixed greens vegetable like Methi (Fenugreek), radish leaves, shepu (dill) can provide plenty of *dietary fiber* that helps to keep healthy bowel movement and also beneficial to control blood sugar and lipid profile. 

Grey

In Navratri, we pray goddess for our good mental health, intelligence. 

Today's navratri colour is grey. I'll discuss about colour grey in different way. We refer to our intelligence or our brains as grey matter.🧠

Brain is an important organ, and god has blessed with unique foods that are very important for brain cells. 

Let's discuss about them. 

# Glucose is the important fuel for brain to function well. Sustainable provision of glucose is ensured with complex carbohydrates from foods like banana, potato, rice, etc. 

# Flax seeds, Fatty fish, Walnuts are rich source of omega-3s, a major building block of the brain + sharpening memory and improving mood.

# Curcumin in turmeric may help improve memory in people with Alzheimer's. 

Helps in new brain cells grow. It may help delay age-related mental decline.

# Nuts like almonds, walnuts contain a host of brain-boosting nutrients & antioxidant i.e.vitamin E. 

# Mood and mental performance is heavily influenced by our intake of B vitamins. Deficiency of vit B 3 (Niacin) is linked in developing dementia. All dark green vegetables, pulses, dairy products, meat contain most of vitamin B. 

Yellow

Navratri represents Strength, Joy and happiness. 

Today lets learn about *YELLOW* colour foods.

*Bright colours can be an instant mood booster, particularly the colour yellow*. 

*This sunny hue represents happiness, joy and hope.*

Yellow fruits and vegetables Mango, Pumpkin are teaming with *carotenoids and bioflavonoids* (Plant pigments that function as antioxidants)- maintenance of healthy skin, wound healing & stronger bones and teeth

Along with antioxidants, sunny-colored foods like Lime also have an abundance of *vitamin C* help our heart, vision, digestion & immune system.

Let's Explore more about other Naturally Yellow Foods

*Toor, Chana & Moong Dal:-*

They are rich source of protein, carbohydrates and fibre. They ensure to meet our daily demands of iron and calcium. Besides these, they are incredible source of folic acids which is essential for fetal growth. Being low on glycemic index, rich of fibre and protein keeps us satiated, curbs hunger pangs. India has rich wisdom in making thousands of dishes from these dals ranging from simple dal khichadi to laddoss till pakoras. 

*Sweet Corn*:-

Corn is a good source of fiber, magnesium, phosphorus, manganese, selenium, and thiamine and an excellent source of vitamin D. Corn contains resistant starch, a prebiotic fiber that feeds healthy bacteria in the gut and contributes to overall digestive health. 

Corn is naturally gluten-free, making it a good alternative to wheat for those who avoid gluten.

*Egg yolk:-*

Egg yolks contain a number of vitamins including B12, B2, A, and folate. Egg yolks are also one of the few foods that naturally contain vitamin D which is essential for healthy bones and teeth.

Eggs provide a valuable source of quality protein will all essential amino acids present alongside necessary omega-3 fatty acids and antioxidants. 

*Turmeric:-*

Polyphenol Curcumin, the active ingredient in turmeric, has powerful biofunctional properties. This helps reducing inflammation, improving liver function, providing pain relief, blood purifier and improving skin health. 

*Cheese*:-

Cheese is a good source of calcium and proteins, key nutrients essential for our muscular skeletal system. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. It's a favourite ingredients in many continental dishes and can be eaten as it is like cubes or liquid cheese. 

Peacock Green

Today's Navratri colour is Peacock Green. 

It is considered Royal colour, so today thought of learning about some of Royal Vegetables which are commonly known as Exotic Vegetables. They are unique in taste with continental cuisine suitability. Let's know about them

*Avocados*

They are native to Mexico and Central America. Contains many Micronutrints, for example vitamin B6, a nutrient that helps suppress inflammation and protect against oxidative damage. Inadequate B6 intake may negatively impact immune function and increase susceptibility to illness. 

It's known for its healthy fatty acids content, help increase heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the buildup of plaque along artery walls. It's currently gaining popularity with its keto diet properties by including in salads, making smoothies. 

*Broccoli*

Broccoli is a cruciferous vegetable rich in vitamin C & Vitamin K beneficial as antioxidant and Blood clotting agent respectively. Both are also important for bone health as well. It is also rich in variety of antioxidants like Sulforaphane, Indole-3-carbinol, lutein, zeaxanthin, and beta caroten, Quercetin important for preventing carcinogenic cellular growth. 

*Kiwi*

Also known as Chinese gooseberry, originally from China, is a nutritional powerhouse. Contain high percentage of vitamin C, potassium, copper. 

They together support connective tissue and healthy collagen production. Therefore beneficial as antiageing and anti-inflammatory . 

There are more vegetables into this category like zucchini, celery, asparagus, lettuce having similar benefits, which have become part of our vegetable market and salads. 

Using Mind Power for Healthy Eating and Fitness Discipline

When we think of a diet program or want to lose fat% or looking for inch loss.... are we constantly thinking of-

'I want to but I can't ",
"I have tried before, I don't know but it just not happening",
"If you tell I can do whatever exercise but diet is just not my cup of tea, I can't control on my portions";
"My son wants only pizza, burger, fries; I'm worried that every evening he throws tantrums for ordering some or other junk food";
"Sweets are my weakness, I can't give up that. I need that post every meal";
"My husband can't give up on his daily alcohol peg with dinner. I'm scared.....he has got cholesterol now".

Ok ok, I'll stop giving these examples. But this is the story of 30-40% of enquiries coming to me.
And long story short my answer is, if certain repetitive actions led to these habits and or addictions; then other repetitive actions can replace these habits.

First, Let's understand the background behind this.

 
Addiction or Uncontrolled Habits (Inability to stop particular unhealthy action or chronic dependency on unhealthy options) like........
daily consumption of Mithais / Western fast food/anything which we feel like eating daily or for most meals
or
eating food in bigger quantities and talking about it with pride (e.g."I finish 24 Gulab Jamun at one go").
             Similarly, continuous mobile screen scrolling or the need for media binge-watching to get sleep at night is the same as smoking or alcohol addiction.

As a dietitian I feel that, giving only the theoretically right Diet Plan doesn't help in such cases, we need beyond this. Something that can be helpful at a mental and emotional level.

        As I am also a student of psychology in my academics, I Love this subject as well.
In this blog, that's why thought of discussing mind programming for health and fitness. They are actually notes from my newly learnt NLP (Neuro-Linguistic Programming) course and few books on the subconscious mind.

          First let's see deep-rooted  Emotional and Mental Reasons behind any habits /addictions formation:-
- Lack of Compelling Health Goal.

- Lack of Self Love.

- Low Self-esteem.

- Identity of being foodie. 

- Unconsciously, we have programmed minds that this is not my priority. 

- Dependent on outside recognition and pampering.

- Inability to apply the permanent solution.

- And most importantly our association.

 
           Going into detail about each of these reasons is a counselling process. But if you want to start understanding, I'll suggest you read books and watch videos on this subject.

Now let's see what are the techniques for Training the Mind to form Healthy Habit:-
As discussed earlier, new habits can be formed with new repeatedly practised actions, developing new beliefs with the attitude of learning and patience. Have a look...

# Revise / Review our Health Goal with ourselves and analyse it with the coach. Few Q.s for the same;
- Reason for starting health and fitness program.
- What is the result we expect?
- Why that result is important to you?
- What will happen if you don't achieve it?
- What will happen if you achieve it?

# Mind and Body are in coordination.
Start a scientific and holistic exercise schedule with discipline. One discipline helps to create another discipline.

 
# Empty mind wanders like a monkey. Menu Planning, Maintaining food diary and Reviewing with the coach. Paperwork and Accountability train the mind.

 
# At your desk/ wardrobe, write-down description of your bigger picture you being healthy and fit. You may draw yourself as being fit (Imagination is important not drawing). 

 # What we train our mind, forms RAS (reticular articulating system), which then starts programming our both mind and body. e.g. if we start exercising at 10 am every day, after a few days we get into the habit of daily exercise. But if we start skipping regularly, we indirectly program the mind that it's ok not to do exercise and start finding out excuses to justify it. 

# Where we focus, energy flows there. Prioritise healthy eating and fitness timetable as well as options over other daily routine things. 

# Last but not least, correct vocabulary by using words like health IMPROVING habits rather than weight LOSS habit. Mind accepts positive emotions. 

            My reasons behind writing this blog are for helping us to accept the challenges/ roadblocks in our fitness journey and seek a holistic solution towards it. And not hide behind excuses and quitting health goals too early. Nutrition and Health Coaching is a process for the same.

Who should consider Weight loss /Fat loss?

Weight Loss is a common term used today for Fat Loss/ Improving Body Composition.

And its intention is mostly shown by someone to look slim. And because of this lack of awareness, term weight loss is spoilt high time. 

On one side some say "I am retired now, what's the use of slimming down ", on another side some say "I'm married now, got kids.....to whom should I show off now by slimming down". 

And when their doctor prescribes weight loss after seeing their high uric acid level or physio recommends to reduce extra weight for getting relief from chronic lower back pain, they get the shock of a lifetime " Ohh weight loss is required for this also!!! "

I have also heard parents saying that their overweight/ obese children in the age group of the '20s and '30s (who are eating odd times and sitting endless hours either on a sofa or in conference rooms), don't need to get focused on healthy eating and fitness lifestyle because they are very busy in studies or professional commitments...."let him focus on study/job....body baadmein banayega".

But suddenly get worried when their children start developing fatty liver and dyslipidemia.

So let's qualify who should consider weight loss before medically getting a prescription for it. 

- If we stand sideline in front of the mirror and can see the abdomen coming out, sagging down (nonpregnancy). If the abdomen comes out more than 4 inches from the body line should consider fat loss and core strengthening. 

Extra abdominal fat weight, is a signal which could result in putting a burden on the lower back. It's a result of two things, first, it's extra fat and second loss of muscle elasticity. More waistline circumstances also put an extra burden on the knees and ankles. 

- Extra abdominal fat also has a possibility of higher visceral fat. It's fat around vital internal organs. It reduces the efficiency of their natural functioning, e.g. insulin resistance is a result of this. Therefore fat loss helps in regulating or even reversing PCOS and type 2 diabetes. Irregular menses, hunger pangs, cravings, and mood swings are some of the signs that call for a fat loss lifestyle. 

- Same with thyroid gland dysfunctioning. It's a vicious cycle of fat gain because of hypothyroidism and further imbalance because of fat gain. And this cycle can be broken only by developing healthy eating and not just by changing medication. 

- Gout is called "Rich Man's Metabolic Issue". Here, too much uric acid gets accumulated in the blood which doesn't get converted to urine. It leads to urate stones and gets saturated in joints mainly the wrist and ankle. It swells and pains. Sattvik meal program or alkaline food options reduces extra fat weight as well as balances body doshas (Vata, Pitta, Kapha). 

- As we age, after 35 - 40 years, our metabolism reduces which alters body weight composition. The rate of catabolism (cellular degeneration) is more than anabolism (new cell formation).  That means muscle tissue reduces and fat% increases. 

Therefore, those who have been living an unhealthy lifestyle don't gain weight till their late 30s, but suddenly become overweight/obese. Some develop pear shape bodies while others develop apple shape bodies. 

What to understand from this is, that if any of us notice an increase in these areas should start a healthy lifestyle that keeps our metabolism, muscle growth, and body composition healthy. 

- Having a blood pressure is now considered a common disease. Popping an early morning pill is like a morning ritual for many. But I have witnessed people getting rid of these medicines just by fat loss and a healthy lifestyle. 

Same miracles are observed for reversing unhealthy lipid profiles. So when we feel sudden breathlessness in between routine work, must consider DASH (Dietary Approach to Stop Hypertension). 

               After all, it's our choice between Lifelong Medication or Lifestyle Modification.

Self Love for Healthy Being

              

          

 February is the month to celebrate Love. It's true that love is not limited to one day, but special days are meant for showing our gratitude and celebrating with loved ones. On the same occasion, I want to share a few points for not forgetting to love one's self. 

         

            As we have been grown up watching and reading romantic stories which are dramatized to seek love from or give love to another person, we have totally forgotten about self-love. A quote said empty glass can't satisfy another's thirst. Similarly, in airlines, they announce 'In case of emergency first put the oxygen mask on oneself'. You may wonder why a dietitian is talking about self-love. Yes, it's a technically different subject but it's interdependent. Let me explain. 

            In my 15 years of professional experience, I have been observing that the majority of people are starting 'gym' or 'weight loss' programs with emotions like low self-esteem, guilt, jealousy, blaming, fear and need for external validation. And when asked why want to lose weight, the common answers are....want to fit back into an old blouse or want to attend a cousin's wedding, or have beach vacation plans, etc. Same way, most have a reason to reduce weight because they 'hate' the shape of their arms or hips or some body part and they ask for spot reduction.

           Now let me ask you, can we marry a person who doesn't respect us? Or can any person be willing to work efficiently under constantly criticizing employer? Just imagine 'our body is another person', can he be cooperative after the negativity he receives. 

              Accepting and Loving are pure emotions that everyone naturally possesses. Self-love is accepting, respecting and empowering ourselves. Without this power, we are less efficient to transform ourselves. 

             Another point is about doing exercise. At the gym, while working out, I have heard people saying "they will be doing the extra workout because the previous night they overate. Or I'll lift more weights today so can enjoy junk eating on weekends. Isn't it like a punishment? The guilt of overeating, fear of weight gain or it can be the anger of not having self-control. Check and analyze these hidden negative emotions. Exercise and diet discipline is less effective or temporary without emotional wellbeing.

                Accepting ourselves what we are, how we look and also accepting reasons for the current imbalance in our health leads to stopping blaming situations (family, city, community, profession) and opening our minds to learn and improve. When we accept ourselves, we start liking and loving ourselves. And when we love, we automatically respect ourselves and our bodies. Respect directs us to provide what it deserves. Self Acceptance, Self Love, Self Respect are powers to transform us into a better beings.

More Benefits of Self Love for Being Healthy: 

- Mother feeds her child with healthy and nutritious food, why? pure love. We respect our god, do we offer almighty god unhealthy 'junk' food? never. So when we start loving and respecting our body, chances of eating unhealthy and unnecessary will automatically reduce.

- Remember a time when we start loving someone, "our first love"....our priorities suddenly change. our world is around that one person. (If you have not yet experienced our movies have showcased these emotional state). Self-love also makes us prioritize ourselves. we can start finding time, that one hour every day for exercise, book reading, meditation & planning our nourishing diet.

- When we are happy from within, automatically outsourced happiness like food cravings or obsession with overeating reduces.

- When we start accepting our body, we start accepting the time it takes for improving itself. We then stop comparing with others.

 

Practices or Ideas to Love thyself:

- Every morning wake up with gratitude for seeing that day. Thanking god enough for an optimally healthy body.

- Start a day with self-empowering (Physical and or Emotional) practices like reading spiritual (it's different than religious), self-help books, practising pranayama, doing meditation or doing body exercise. Start a day with either of these or all before starting our household or professional routine. 

 

- Gift ourselves self-transforming things like fitness tools... resistance band, yoga mat, fitness activewear; dream book, self-love journal, self-help books, skincare products, running shoes, sports equipment like badminton.

- Enroll on fitness classes, hobby classes, new skills learning tuitions.

- Spend a few minutes every day as "Me" time to appreciate things we do for self-growth and fitness. Observe our progress in each area of life.  You may invest in respective coaching for the right guidance.

- On some weekends go for activities like trekking, nature trail, photography, beaches around your city. If not that, treat yourself with special coffee or smoothie.

- Every night before sleep, practice visualization of our improved version of health and fitness, benefits we are getting being youthful, energetic and full of love.

                     When we are Independent (our inside dependent) for love and happiness, we become a source of happiness and health. We then subconsciously get disciplined towards improving ourselves starting from our health and fitness, and this discipline is itself a new identity we carry. And today our family, our society needs role models of health and fitness.... let us be that and lead by example.

Self Love is indeed transformational.

Powerpacked plan to make 2022, a year of Strength and Success.

2021, for most it is the year of transition towards either a new start or a restart or rejuvenation or even massive growth at some or other area of life, like physical fitness, emotional strength, mental health, spiritual wisdom and financial growth.

2021 is also the year of application what 2020 taught us.. to always be ready for any circumstances of life. 

According to me, achieving Optimal Health / Holistic Health is the solution for standing strong with whatever life offers. And "Journey towards Holistic Health and Fitness is a transformation and not just a simple change". 

What does that mean, e.g. If you lose weight with some diet plan, yes it's a change. But if you have not learnt nutrition principles or you have not adopted healthy eating habits and a healthy lifestyle, 99% time weight bounces back. So it's like water, it temporarily changes its state as per atmospheric temperature. 

But like milk, if it once transforms into curd it doesn't come back from its once acquired state. Our journey of health and fitness should be like milk, transformational and progressive. 

If you are doing same exercise, eg. Walking at the same speed, covering the same distance at the same time duration while listening to music or chitchatting for years can not be considered as exercise. The same way eating 2 roties with vegetables and dal in your lunch and dinner over the years doesn't take care of nutrition needs at different life stages. 

Transformation and Progression are important checklists in every area of life. Here I have tried to explain how to do it in the area of Health & Fitness. 

Let's divide progression into the following stages:

1. Who are at the decision-making stage:

Fitness discipline is not a vacation to plan during our free time. It's a daily habit, irrespective of your daily routine, just start it. 

Anyone should remove and can remove at least 30 minutes dedicated time slot 5 days per week or 60 minutes 3 days per week for exercise. 

Also doing nothing is better than doing incorrectly. Unscientific exercise will be ineffective as well as injury-prone. Take a consultation with an exercise coach for knowing customized exercise scheduling to make the best module as per your time and health need. Classical Yogasana is the best start for anyone from age above 5 or 7 years. 

Considering nutrition, start making a weekly log of the food you eat. Become aware of the food you eat, whether all food groups are getting included. You can also do a self-analysis about the reasons behind each meal or snack. 

For this, you may refer to my previous blog https://amtopmfitness.com/thought-for-food.html

Make sure to include specific nutrients as per life stage demands. E.g. calcium, iron-rich foods like ragi roti, til laddoo, dates, egg, chana jaggery snacks for growing kids. 

To take a decision for starting a fitness journey or to keep consistency, reading and listening to health and wellness information from certified coaches can be a very effective tool. 

Learning and practising pranayama would be helpful to regain inward focus to self that makes you prioritize health over other daily routines. 

2. Beginners: Who have started exercise 8 to 12 months back, now you must have learnt form and techniques of exercise. Now it's time to improve all components of fitness. 

If you are regular in your morning brisk walk, now it's time to start swimming or aerobics class. If you are gymming, then don't ignore improving flexibility by practising advanced yogasana. And if you are comfortable with classical yoga asana, then don't underrate the need for cardio and strength training workouts. 

Considering diet, after making sure about including optimal nutrients and all food groups, it's a time to improve body composition, metabolism and digestion by correcting food combinations, portions, proportions and meal timetable. Now it's also a time to adopt, holistically healthy eating habits like eating while sitting down on the floor with legs crossed (sukhasana), avoiding any digital and social distraction while eating, practising affirmation for mindful eating. 

We are what we read and think. Maximize input of self-help books, life coach vlogs daily to achieve health at all areas of life. 

3. Those who are recognised as fitness enthusiastic, who follow their fitness routine every week to the tee for improving their all components of fitness. Eg. Cardio, yogasana and strength training weekly. It's a great achievement already. Write down a goal with your respective class coach to do progressive overload every week, every month. Eg. In yogasana, I want to practice chakrasana, bakasana, improve my spine flexibility more to practice backwards and forwards bending asanas with right alignment. You can choose your area of improvement like balancing, twisting, etc. 

In strength training, it's about increasing weights and sets for the different exercises of different muscles. 

And considering a diet, optimal nutrition or performance nutrition or sports nutrition should be the target. Along with keeping up with meal discipline, increase key nutrients like calcium, protein, water, essential fats to fuel our active and fitness lifestyle. It's a time to introduce organic nutrition supplements like multivitamins, omega 3 fatty acid, etc

And start testing our fitness by playing some outdoor sports or go for trekking, so that urge of remaining discipline for improving our health will remain lifelong. 

Today it's a time where, thinking strong, living strong and being physically strong are real beauty and smartness markers. Success icons are highly prioritizing activities that keep them physically fit in their daily planner. Let's aim the same. 

Wishing you improve this strength in 2022.