Build a Fitness Legacy for your Family #FathersDay

Men's health is generally less talked about by awareness programs and by themselves than women's health. This is the observation from my professional experience of 16 + years. 

In this short write-up, I have tried to explain about-

Mistakes and Misconceptions men have about healthy habits and lifestyle modifications, especially in the context of fathers and prospective fathers. 

# Exercise:

- There is a proverb in the Marathi language "Khaeen tar tupashi nahi tar upashi". This Means either I'll have food cooked in ghee Or I'll better stay hungry. 

What does this mean here, men feel either they' 'll do Gymming Or do Nothing. So in between paths like yogasan, body-functional workouts are ignored or looked at them as feminine exercise. 

- Few remove some time for walking or swimming or some sports, but as their flexibility and strength were not focused most end up getting injuries. 

- Biggest population of men, just don't do exercise as they have no time for that. But this is the population either sitting 24*7 or are on their toes in field jobs travelling around 8 to 12 hours a day. This stiffness and exhausted body is actually starving for good exercise. 

# Healthy Eating:

- Women's mind is programmed to be body conscious. Also as they start showing hormonal disturbing signs at a younger age, it becomes a need for them to start eating correctly.

             But men on the opposite metabolically have high BMR, don't face any signs of hormonal imbalance, have stronger muscular skeletons and do not so look conscious; don't create a need to eat right. 

- Unless blood profile reports show warning signals or waistlines start increasing after age 40, or when someone from their social circle gets a heart stroke; men don't start focusing on correcting their food habits. 

- Most men don't have cooking skills and families don't expect them to learn. They don't take responsibility to plan or cook their healthy diet; when they need to stay outstation for work. 

# Positive Mindset and Peace of Mind

- To put this straight, as it's been nurtured to say "Mard ko Dard nahi hota", men take their mental health for granted. 

- Today's working fathers are equally vulnerable as working mothers. And this is worst in nuclear families. The stress level of working fathers is an undercurrent reason for stroke, diabetes, etc. 

- But unfortunately, the solution for men to fix this stress is lunch time smoking and (+ or) peg of whiskey (or any alcohol) after dinner or on the weekends. 

Metabolic Health Issues which majorly Men start facing especially when they are Young Fathers:-

Gall bladder or Kidney stones, Gout, Hernia, Fatty Liver, Prediabetes, Diabetes, Hypertension, High Cholesterol, Abdominal Obesity, Irritable Bowel Syndrome. 

Lifestyle Modifications For Working Fathers:-

- Smoking and Alcohol addiction need therapy. Take it before it becomes non-effective. They are a silent killer. 

- Learn and participate in healthy menu planning; if not for family but at least for yours. Learn basic cooking skills that minimize your dependency on outside food. 

- Reduce socializing over food. Excess empty calories every week increase visceral fat and digestion issues. 

- Dedicate weekly at least three hours for holistic fitness (Strength, Endurance, Flexibility). 

- Learn and Practice Meditation and Pranayam for inner calmness and bliss. 

- Simplify life to reduce unnecessary stress. 

         Remember, Alongside being an income earner, father is a role model and emotional support for his family's health. His every health choices make the destiny of his family. Every family deserves a healthy & fit father figure. Father's Health is the true Wealth of his Family. Value it.

Does Exercise Help in Weight Loss?

Exercise helps in Weight Loss. Two sides of a coin. Let's elaborate. 

# Yes.

- It does help. Contributing to around 20% weight loss needs. 

- If our food habits are correct, adding exercise definitely helps in fat loss. 

- If a person is obese with a sedentary lifestyle, adding exercise will be helpful to reduce the first 5 to 10 kgs extra weight. 

- Different intensity of cardio exercise uses 100 to 350 calories while doing exercise. So it demands more calorie usage than our daily routine work. Something is always better than nothing. 

- Weight training increases muscle tissue, muscles are like 24*7 active machinery which increases metabolism (24 hrs after effect calories burning). More muscle means the body is using calories continuously. 

# No. 

- Unless food & rest pattern improves which are contributing to around 80 to 90% weight loss needed, exercise alone can't contribute to sustainable fat loss. 

- Extra Calories output resulting from  exercise can get easily compensated with calories input from even a little incorrect food intake.

         Therefore, those who are doing only  exercise is good for improving their fitness (strength, flexibility, endurance) but without changing other lifestyle essentials one can't achieve belly or hip line fat loss, and over weight or obese person can't reach to their ideal bodyweight.

- Over-cardio exercise for the sake of weight loss leads to muscle & bone loss that in turn reduces metabolism and strength. 

- Weight training exercise increases muscle weight, but if there is no corrected food intake, body fat weight remains the same leading to an increase in body size and weight.

- Exercise without a healthy sleeping timetable and rest results in adrenaline fatigue i.e. increase stress hormones production. Stress hormones for example cortisol reduces metabolism and immunity. Stress hormones increase blood pressure and blood glucose. 

Conclusion:

# One theory of weight loss that is calorie output more than calories input is not a healthy & sustainable choice for weight loss as it may create a mindset of an unscientific exercise schedule (more cardio exercise, everyday weight training, two forms of exercises in a one day, no rest) and inadequate nutrition intake. 

# Another theory of weight loss that equips the body to improve metabolism and digestion that further prevents producing toxic metabolic byproducts, and improves hormonal functionality that synchronizes hormones like insulin - glucagon, ghrelin - leptin, cortisol - serotonin, estrogen - testosterone etc. And this theory is only possible with scientific scheduling of exercise for fitness (endurance, strength, flexibility), healthy sleep patterns, peace of mind and healthy eating habits.

# Exercise should not turn into exertion for the sake of calorie burning.

# Exercise with healthy eating and a healthy lifestyle is like the Cherry on Cake. 

# But exercise doing for weight loss without healthy eating and lifestyle is like a half-baked cake that can't enjoy. 

Therefore,  Do not undervalue or misuse exercise by doing it just for weight loss but do it for optimal fitness to stand, walk, run, dance, play, trek on our feet lifelong. 

 

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.