Are you choosing your calories wisely?

A calorie is the unit of energy. It is the fuel that your body needs. Your body requires three different macronutrients – carbohydrates, protein, fat. 1 gram of carbohydrate will give 4kcal, 1 gram of protein will give 4kcal and 1 gram of fat will give 9kcal
Let’s take a simple comparison between two most common items and try to find out answer to this question. Here, I am comparing an apple and a can of soda. An apple (1 nos) gives me approximately 50 kcal and surprisingly a can of soda will also roughly give me 45 kcal. Not much of a difference between the two of them, right? Does that mean all the calories are the same? Many people believe in this quote that “A calorie is a calorie” and it doesn’t matter if you consume a fruit or a can of soda.
Living in an obesogenic environment where food is just one click away, each one of us are somewhat influenced by the environment to consume more palatable foods which are ultimately high in fats, sugars and salt. Taking the above example, if given a choice to quench one’s hunger and sugar craving, majority of the people will still opt for a can of soda and not a fresh fruit.
Here is where the concept of quality calories vs empty calories comes into the picture. Fruits are usually low in calories but they are high in fibre, vitamins and minerals which serves as a major source of antioxidant in our body. The calories might be low, but it is nutritionally balanced and apart from just giving energy, it serves many other functions. On the other hand, calories coming from a can of soda will be termed as “empty calories”. They only contain added sugar and additives to make the food more palatable. A can of soda alsolacks nutrients and make the calories “empty” because it serves no benefits to the human body. An empty calorie will contribute nowhere to your nutrition and can also deplete the nutrition stores in your body. Empty calories have a lower satiety index also, so they make you feel less satisfied and hungrier every time you consume it.
Some examples of empty calories: All types of processed foods like pizza, pasta, burgers, bacon, carbonated beverages and sugar sweetened beverages. Some examples of Quality calories: fresh fruits and vegetables, whole grains like oats, bajra, jowar, pulses and legumes, lean meat and free fat milk.
So, the next time when you make the decision look at the overall nutrition of the product and not just the calories. Look for a longer run and sustainability whenever you choose!

 

Pre- Exercise nutritrion

INTRODUCTION.
Optimal performance during workout requires precise consideration of nutrient consumption. The most favorable dietary intervention is the one that can enhance and sustain carbohydrate (CHO) reserves (muscle and liver glycogen) for high-intensity workout. Consuming a meal in the preceding hour can help in maximizing glycogen stores and influences its utilization in the course of workout. The timing of the meal and its composition is essential in regulating the metabolism of the body.

WHY IS PRE – EXERCISE NUTRITION IMPORTANT?
Pre-exercise nutrition comes with a simple aim of “PERFORMING BETTER AND RECOVERING FASTER”. It helps you sustain your energy levels for long, reduces or muscle soreness post-performance, prevents low blood sugar, minimizes hunger pangs, avoids stomach aches, bloating and increases the overall performance.

ROLE OF MACRONUTRIENTS – CARBS, PROTEIN AND FAT.

The term “Macronutrient” refers to the nutrients that are required by our body in larger amounts and perform various physiological functions to maintain health.

NEVER SKIP YOUR FUEL: CARBOHYDRATE:
Your car needs fuel (petrol/diesel) to run efficiently, similarly, your body needs carbohydrates for engaging in any kind of physical activity. The major function of carbohydrates is to provide energy and it is the key fuel for muscle and brain. The glycogen stores in muscle are limited. Depletion in glycogen stores can lead to a feeling of tiredness, fatigue and there is lack of energy. Choose complex carbohydrates over simple and include sources like whole grains, brown/wheat bread, low-fat dairy products, and fruits. The amount of carbohydrate one needs depends on the frequency, type, and duration of physical activity.

POWER YOUR MUSCLES – PROTEIN:
The proper growth and development of tissues, cells, and muscles occur with the help of protein. Consuming adequate protein pre-exercise reduces muscle damage, muscle soreness, and supports better recovery. It is important to include lean sources of proteins like lean meats, low-fat dairy products, eggs, egg whites, and plant-based protein sources like beans, legumes, and soy.

ADD IN A LITTLE AMOUNT OF HEALTHY FAT:
Moderate amounts of fat in your meals will make no harm. After carbohydrates when the glycogen stores are depleted the body uses fats as an alternative energy source. The type of fat consumed is most important. Replace saturated fats with unsaturated ones and include healthy fats like avocados, nuts, and oilseeds, nut butter, olive oil, etc. Consuming anything in excess will have a negative side so keep a check on your portion size.

HYDRATION:
Water intake is extremely essential for the body to function properly. Water helps in regulating the body temperature and enhances the nutrient transport system. Water also lubricates the joints. Ideally, the water consumption varies for each individual however the factors assessed are common- heat, humidity, sweat rate and time of workout. For every pound lost during a workout, about sixteen to twenty-five ounces of water should be consumed. If your water intake is less, it can put your body into a state of dehydration which leads to fatigue, muscle cramping and in extreme cases loss of consciousness.

TIMING YOUR PRE-WORKOUT MEAL:
It is advisable to consume your meals (breakfast, lunch and dinner) 2-3 hours before exercise and a small snack 30 mins before exercise.

CONCLUSION:
A diet containing carbohydrates meets the demands of the workout, and healthy fats reinforce physical activity and competition. To attain peak performance, all sports persons should eat regular meals and snacks. In addition to it proper meal timings, hydration and quality of meal can make up for a perfect pre exercise diet.

Why Stretching is important for your Body

Whether you are a fitness enthusiast or someone who loves to exercise the brain more than the body, one of the most important things to do is to recognize the importance of stretching as an everyday activity.

Stretching regularly immensely benefits your joints and your muscles keeping them flexible and strong.

Flexibility being an important aspect of fitness is achieved best by including stretching in your fitness regimen.

WHY IS STRETCHING NECESSARY BEFORE EXERCISING

Stretching is the first step before you begin any workout. It prepares your body for the exercise routine, be it Yoga or athletics. It helps us prep our body for the action.

Stretching gives your joints the freedom to use their entire range of movement. The flexibility you achieve through stretching gives you freedom from restricting certain movements, or motions, and allows you to test the limits of your joints or muscles.

BENEFITS OF STRETCHING

HELPS YOU IN ANY PHYSICAL ACTIVITY:

Be it an athletic activity or your everyday routine, stretching is the warm-up your body needs to ease itself into any movement.

The first thing you do on waking up is to stretch yourself. This helps get rid of any stiffness you might experience upon waking and also increases the blood flow. You could say stretching awakens your muscles and joints to help them get you started!

TIPS:

*For relieving stiffness in your legs or feet:

1) Sit on the bed with your legs in front of you and your hands straight behind you, supporting you.

2) Stretch your feet by pointing the toes outwards and inwards for a few times.

3) Next, rotate your toes clockwise and anti-clockwise.

*For relieving stiffness in back:

1) Lie on the bed without your pillow and place your hands by your sides. Bend your knees with your feet flat on the bed.

2) Slowly, lift your torso with your head still on the bed so that your chest, torso, and your thighs are in a line, your feet firmly on the bed, and your hands flat on the bed, supporting you. Breathe easy for a few seconds and come back with your back on the bed. Do it twice, as slowly as possible. Do not hurry.

3) Finally, lie on your back with your legs stretched in front of you, the way you sleep, and focus on your breathing. This exercise gives relief from back pain, neck pain, and opens up the chest.

HELPS IMPROVE YOUR POSTURE AND GIVES RELIEF FROM BACK PAIN:

A correct posture is necessary for the proper functioning of our body, for maintaining our balance and keeping the back pain-free.

TIPS:

*To help improve your posture and strengthen your spine:

1) Get down on all fours, like a cat. Place the knees slightly apart. Breathe in and push your torso towards the floor so that your spine is arched. Turn your head up and look at the ceiling.

2) Inhale and exhale thrice before straightening the spine.

3) Next, breathe in and turn your head down to look at the floor and your back arched upwards towards the ceiling, like a cat when it stretches its body. Inhale and exhale thrice before returning to the normal position.

This gentle stretching exercise works on the spine improves your posture and gives relief from neck and back pain.

CALMS AN ANXIOUS MIND:

To find relief from anxiety, the first thing you need to do is to breathe deeply. Stretching helps you focus on your breathing as you exercise your body. This gives your mind a moment away from anxiety by helping you focus on breathing and being mindful of the moment.

Stress affects the way we carry ourselves. Our muscles tend to get tensed and this results in aches and pains. Stretching gently helps the muscles in reducing the tension in those areas.

TIPS:

*To ease the tension buildup in your neck and shoulders:

1).Turn your head up and then bend down a few times. Bend your neck side to side a few times, slowly and gently, without jerking the neck.

2).Rotate your shoulders clockwise and anti-clockwise a few times.

3) Push your shoulders to the back and your chest to the front for a few seconds and come back to the same position. These stretching exercises relieve tension in the shoulders and neck and help you calm down, too.

Pedal towards Healthy Lifestyle

United Nations has assigned 3rd June as World Bicycle Day, to promote the benefits of health, better environment and sustainable development. This year choose to celebrate this day for the betterment of your health and do your bit towards our planet, Earth.

Generally most of us learn to bike at a very young age, but do not pursue this hobby for a long time. Let’s make bicycles our companion and make it a habit in our day to day life as much as possible. This will benefit you in protection from serious diseases such as stroke, heart attack, some cancers, depression, diabetes, obesity and arthritis.
Riding a bike is not only healthy but also fun for all ages.

Cycling for health and fitness

  • It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:
  • Low impact – it causes less strain and injuries than most other forms of exercise
  • A good muscle workout – cycling uses all of the major muscle groups as you pedal
  • Easy – unlike some other sports, cycling does not require high levels of physical skill
  • Good for strength and stamina

As intense as you want – cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout
The health benefits of regular cycling include: increased cardiovascular fitness, increased muscle strength and flexibility, improved joint mobility and decreased stress levels. It also improves posture and coordination, strengthens bones and decreases body fat levels. Cycling is also a good factor for reduced anxiety and depression. This habit once cultivated is going to a blessing factor in life.

Cycling in Kuala Lumpur
Get to know the real Malaysia with original bike tours from Mike Bikes. Mike Bikes arranges for bicycle guided tours where you are taken to landmark places of KL, the tour is filled with fun, excitement, culture and a lot of cycling. Learn about the city’s history and choose a tour based on your convenience of day and night. Hop on the orange bike and smile towards a fun filled healthy activity.

Source: Mike Bikes
Some of the other local guides are Bike with Elena or KL by Bicycle, these guides are designed for families and experienced cyclists. KL is rich with beautiful parks too, which make it an amazing place to enjoy a ride: Perdana Botanical Gardens, Desa Park City Central Park, Shah Alam National Botanical Park, Bukit Kiara Park @ TTDI and many more. In most of the parks you can rent a bikes which are in good condition and available economically.
If cycling outdoors is not feasible for you, you can always try stationary bike at the gym/home or take some spinning classes. Spinning classes are done in group and these are fun, energetic and filled with some great music.
Some of the spin classes in Kl are: Aloha Cycle Club, Peak Fitness, Cycology, and Fly Cycle. This is a more intense version of stationary bike and leads to a full body workout.

Source: Aloha Cycles
Spinning classes are for everyone, and there’s no faster way to burn over 600 calories in less than an hour – and it’s all as easy as riding a bike.
Cycling outdoor or indoor will lead to a fitter you, choose your option and adapt this lifestyle today.

What is the definition of a healthy diet?

Pretty Simple – Mix of proteins, carbohydrates, and fats, plus enough vitamins and minerals for optimal health. Science says that some of the food choices within these categories are better than others.

Are there foods you never should eat? Nothing really. If you crave an ice cream sundae occasionally, have a small one. But don’t make it a daily event. Set off the samosas at parties with healthier snacks at home. Healthy eating making right food choice most of the time.

Nutrition scientists have compiled the following list of foods you should keep to a minimum. Research suggests that eating these foods regularly can create the onset of life-threatening illnesses such as heart disease, high blood pressure, diabetes, and even some cancers.

Photo credit: Robin Stickel from Pexels

White carbohydrates. Bread, pasta, rice, cookies, cake — are best had in the whole-grain versions.
Added sugar. Irrespective of Whether it’s white granulated sugar, brown sugar, high- fructose corn syrup, corn sugar, or honey, sugar contains almost no nutrients and is pure carbohydrate. When we are eating a lot of sugar you are filling up on empty calories, causing our blood sugar to rise and fall like a roller coaster.

Research has proven that soft drinks and other sugar-sweetened beverages are the primary source of added sugar in all our diets and a major contributor to weight gain.

Dairy fat. Ice cream, whole milk, and cheese are full of saturated fat and some naturally occurring trans-fat and therefore can increase the risk of the health problems, notably heart disease. The healthiest milk and milk products are low-fat versions, such as skim milk, milk with 1% fat and reduced-fat cheeses.

Baked sweets. Cookies, snack cakes, doughnuts, pastries, and many other treats are so tempting and we can’t but hog on them, but these commercially prepared versions are packed with processed carbohydrates, added sugar, unhealthy fats, and salt.

Dietary guidelines and the American Heart Association recommend reducing sodium to 1,500 mg per day and not exceeding 2,300 mg per day. But most of us get 1½ teaspoons (or 8,500 mg) of salt daily. That translates to about 3,400 mg of daily sodium. Our body needs a certain amount of sodium, but too much can increase blood pressure and the risk of heart disease and stroke.

Time to understand the complications of belly fat, stubborn tummies and pot bellies.

Are you struggling with Round or stubborn tummies. It’s time to take measures to reduce it or else risk metabolic complications, increased risk of cardiovascular disease and type-2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery. Belly fat lies deep inside the abdomen and is very stubborn in nature having been deposited for a long period of time.

Just do the simple measurement of your waistline and find out where you are. The higher the number, the greater the danger your tummy poses to your health.
• For women, a waist measurement of 35 inches or more is cause for concern.
• For men, a waist measurement of 40 inches or more could spell trouble.

The researchers say that normal-weight adults with central obesity are at two times the risk of dying earlier than individuals who are either obese or overweight. Based on the study results, the researchers have stressed the importance of adopting an active lifestyle and eating the right diet to prevent fat from accumulating around the belly.

Abdominal fats or stubborn tummies can be controlled through a mix of moderate exercise and proper dietary control. Daily physical activity of 30 to 60 minutes is a must along with correct diet. As a thumb rule, reduce fruit juice and carbonated drinks, take in complex carbs, green vegetables and reduce sugar in take.

Food n Wellness, provides wellness solutions for managing the problem with correct diet prescription and exercise routines tailor made for you. It’s time to be conscious and start taking measures to control our body or else the doctor takes charge of our bodies.

Obesity worldwide

Worldwide obesity has more than doubled since 1980. In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 600 million were obese. 39% of adults aged 18 years and over were overweight in 2014, and 13% were obese. Most of the world’s population live in countries where overweight and obesity kills more people than underweight. 42 million children under the age of 5 were overweight or obese in 2013.

9 out of 10 people with newly diagnosed type 2 diabetes are overweight. If you are overweight, losing some weight could help you better manage your diabetes.Obesity is preventable.

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories spent.

Are we among the above or some of our near and dear ones among the above. If yes, then what are we doing about it. It is good to be busy, but it is a not a great idea to be busy now and regret later in life. The diseases that come with being overweight are irreversible. No amount of money can get us back to our old healthier self.

It is high time for us to become aware of if we are within the healthy weight zone or, overweight. Overweight and obesity are both extremely dangerous and lead to some serious health issues like

photo credit :Anna auza from unsplash

· High blood pressure (Hypertension)
· High Cholesterol or high levels of triglycerides (Dyslipidemia)
· Type 2 diabetes
· Coronary heart disease
· Stroke
· Osteoarthritis (a breakdown of cartilage and bone within a joint)
· Sleep apnea and breathing problems
· Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
· Low quality of life
· Mental illness such as clinical depression, anxiety, and other mental disorders.
· Body pain and difficulty with physical functioning.

We all have either made half- hearted attempts to bring our body weight within the healthy zone or a minimum risk zone, with various degree of success. It is not a great idea not to care about our body, as we risk taking body into a critical ailment zone. If we don’t take care of it or even start thinking of now, we may land up some of above ailments and then taking medical treatment or a starvation – diet treatment.
None of these 2 options are great for us, as we will be forced to accept change in our lifestyles.
Food and Wellness works with clients to be able to understand the root causes of excess weight and customizes diet plans providing the best achievable solution over a reasonable time span. Its time for specialised health care for your body as each of us are unique. What works for me may not work for others.