New Year, New Resolutions, New Health!

It’s that time of the year again when I and many others like me make resolutions to exercise regularly, eat well, give up bad habits and do what it takes to get the look we want. But as soon as the ball drops and the party ends most of us fail to keep our promises to ourselves. Will this year be any different or as usual we will fail our own resolutions? Well, with these simple and practical tips I am sure we can stop the cycle of resolving to make changes and then not following through.
Be realistic
The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to never eat your favorite food again could be a bad choice. Strive for a goal that is attainable, such as avoiding the food more often than you do now. Don’t set your expectations too high or you are setting yourself up for failure.
Patience and Persistence will Payoff
The most common reason plans fail is impatience. As the old saying goes, 'patience is a virtue,' and these time-honored words ring true when dealing with lifestyle changes. In today’s fast-paced, high tech world people want results immediately. Start low & slow! Don’t rush into things. Let your body adjust to your new program and you are less likely to experience an injury Slowly getting into exercise regime allows muscles, tendon, ligaments and joints to start moving and stretching with a much lower risk of injury. If you jump into exercise too quickly, you can very easily strain a muscle, tendon or overstretch a ligament. Be patient! Results take place after months of dedication and discipline.
Talk about it
Don't keep your resolution a secret. Tell friends and family members who will support your resolve to change yourself for the better or improve your health. Exercise with a friend when possible as you are more likely to do things when someone else is depending on you.

Stick to it
Experts say it takes about 21 days for a new activity to become a habit and 6 months for it to become part of your personality. Do exercise at a consistent time; when you are not as likely to have scheduling conflicts; early in the morning may be better than late at night when you are tired. Do exercise that you like - if swimming is not your thing, you are unlikely to continue: find exercises or stretches that you are willing to keep up. Your new healthful habits will become second-nature in no time.

Track your progress
Keep track of each small success you make towards reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing that first 5. Keeping a food diary or a symptom journal may help you stay on track. Many people resist that extra food because they didn’t want to write it down. Also, a journal is a record to look back at and reflect on your true eating habits.

Wellness is a way of life
Wellness is a way of thinking. Creating a life of mental, physical, emotional, and spiritual wellbeing requires a clear vision, a well-grooved belief system that supports that vision, and a day-to-day discipline to adjust to the many distractions in today’s world. Start the day with a focused task. Those who practice a little mindfulness in the morning have a better ability to stay focused throughout the day. A moment of deep breathing and quiet meditation can instill a sense of balance during the hectic day. Those who practice regular meditation can stop their minds from wandering much faster than those who don't. Spending time relaxing on your back, connecting to your breath, is a great way to escape and relieve stress.
Don't beat yourself up
Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take each day one at a time. Many believe if they can’t exercise 4-5 days a week, 2 days a week isn’t enough to benefit. But, twice a week is 100 workouts a year. The mistakes most people make with exercise resolution’s for the New Year is basic — too much, too fast, too soon. They make a resolution that takes too much time, expect results too fast, and increase their workload too soon. This results in missed workouts, frustration and injury. According to the D.I.S.C Sports and Spine Center five tips to make a resolution become a habit are as follows:



1.Every step counts and every bite counts. More steps + fewer bites = less weight.

2.One ounce a day is 23 pounds a year. Anybody can lose one ounce a day.

3.The scale is your friend and should be used daily. It reminds you about your mission, rewards your successes & minimizes your failures (weighing daily prevents big surprise's that derail resolutions).

4.There are 21 meals a week. Make 18 of them healthy.

5.Pay attention, especially at restaurants or social gatherings where large amounts of high calorie foods are abundant.

Keep trying
Don’t lose hope if your resolution has totally run out of steam by mid-February. Start over again! There's no reason you can't make a "New Year's resolution" any time of year.
Exercise more, eat healthy, smile more, laugh more, find moments of silence and have a Happy, Healthy and Peaceful 2012.

Originally Published in Valley India Times, January 2011
Sources:
1.Tresca A, “10 Tips for Keeping New Year's Resolutions”, February, 2010
2.D.I.S.C Sports and Spine Center, “Health Tips for the New Year; Patience and Persistence will Payoff”, December, 2010

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All about Macronutrients

Nutrients are substances needed for growth, metabolism, and for other body functions. Macronutrients are nutrients that provide calories or energy. There are three broad classes of macro-nutrients: carbohydrates, proteins and fats. The main function of macronutrients is to provide energy, counted as calories. Macronutrients also have specific roles in maintaining the body and contribute to the taste, texture and appearance of foods, which helps to make the diet more varied and enjoyable.
Carbohydrates and fats are the primary source of energy and provide calories. Carbohydrates in particular are the primary energy source for the brain and main source of calories to maintain body weight. They are also involved in the construction of the body organs and nerve cells. Dietary fiber, which is a carbohydrate, also helps keep the bowel functioning properly. Carbohydrates include starches, sugar and celluloses and are obtained through cereals, pulses, sugar, fruits and vegetables. Sugars are simple carbohydrates and are readily digested and absorbed. Starches being complex carbohydrates require certain enzymatic reactions for conversion to sugar before they are absorbed. According to the Dietary Reference Intakes (RDI) published by the Unites States Department of Agriculture (USDA), between 50 and 55% of calories should come from carbohydrates and 20-35 g dietary fiber per day should be taken by all those over two years of age.
Proteins are growth promoting and body building substances and are essential for every function of the cell. Dietary protein is required for growth especially by children, teenagers, and pregnant women, tissue repair, immune system function, hormone and enzyme production, and for lean muscle mass and tone maintenance. These are found in cereals, pulses, animal foods such as flesh, meats and milk. Animal foods are ready sources of good quality proteins. However, combinations of plant foods like cereals and pulses can provide protein of an equally good quality. According to the RDI, adults need to eat about 60 grams of protein per day (0.8 g per kg of weight). Adults who are physically very active or trying to build muscle need slightly more. In other words between 10 and 35% of calories should come from protein.
Fats are concentrated sources of energy and provide twice the energy than that of carbohydrates and proteins. Besides being a source of energy, fat stores protect the internal organs of the body. Some essential fats are also required for the formation of hormones. Fats are the slowest source of energy but the most energy-efficient form of food. They are stored by the body either in the abdomen (omental fat) or under the skin (subcutaneous fat) for use when the body needs more energy. According to RDI 20-35% calories should come from fats. Fats that are in foods are combinations of four main types:
Saturated Fats: Are solid at room temperature and are most often of animal origin. Examples are butter, cheese, coconut and palm oil. These fats provide a concentrated source of energy in the diet and are building blocks for cell membranes and a variety of hormones and hormone-like substances. An excess of these fats in the diet however, is believed to raise the cholesterol level in the bloodstream.
Monounsaturated Fats: Are liquid at room temperature. Examples are olive, peanut and canola oil. Nuts such as pistachio, almonds, hazelnuts, macadamia, cashew, pecan, peanuts, avocados, and their oils are also examples of monounsaturated fats. They appear to protect against heart disease, in that they reduce blood cholesterol levels.


Polyunsaturated Fats: Are also liquid at room temperature and can be further divided into the omega-6 and the omega-3 families. Polyunsaturated fats are thought to reduce the risk of coronary heart disease. The omega-3 forms are believed to have a positive impact on heart health and to play an important role in brain and eye function. Oily fish such as salmon, herring and mackerel are examples of omega-3s, and they are also found in walnuts and some oils like soybean and rapeseed. Sunflower seeds, wheat germ, sesame, walnuts, soybean, corn and their oils are good sources for omega-6s.
Trans-fatty acids: Are produced by the partial hydrogenation of vegetable oils and present in hardened vegetable oils, most margarine, commercial baked foods, fatty meat from beef and sheep and many fried foods. An excess of these fats in the diet is thought to increase the risk of heart disease.
An eating plan that is balanced in its macronutrient distribution can help reduce the risk of disease and foster lasting weight loss. Based on a 2000 calorie intake; for adults and children above four years of age the recommended daily allowance for macronutrients is listed below.


Source: USDA Recommended Daily Allowance


While each of these macronutrients provides calories, the amount of calories that each macronutrient provides varies.
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
For example, if the Nutrition Facts label of a given food indicates 12 g of carbohydrate, 2 g of fat, and 0 g of protein per serving, then to calculate total calories that you will get per serving, you need to do following simple calculation.


Total Calorie = Grams of Carbohydrate * 4 + Grams of Protein * 4 +Grams of Fat * 9
In this case:
Total Calorie = 12* 4 + 0 * 4 +2 * 9
Total Calorie = 66 Calories per serving.


There is one more substance that provides calories - Alcohol. Alcohol provides seven calories per gram. It is however not a macro-nutrient and we don't need it for survival. In fact, if you are serious about your health then alcohol is one of those substances that you should avoid.
Using the above given calorie calculation equation you will be able to make much better choice of food as per your requirements. The food we eat and healthy dietary practices are the cornerstones of good health and vitality. Thus understanding the basics of macronutrients is important as a fundamental knowledge of what we eat everyday and adds to our ability of taking proper nutrition decision.
Originally Published in Valley India Times, May 2011
Sources:
Laberge M, "Macronutrients", Diet.com, Your Nutrition and Health Solution, 2000
National Institute of Nutrition, Hyderabad, India

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Say No to Artificial Sweeteners

    

In my last article we talked about the harmful effects of table sugar on our health. But let's face it-we all love our sweets. That is why artificial sweeteners have taken such an important role in our
diets.

Today, you find artificial sweeteners in everything from yogurt to baked goods. Big business continues to tell you that they're sugar-free and a healthy alternative to sugar.

Tragically, the truth is this: artificial sweeteners such as Splenda and Nutrasweet are NOT healthy -- or safe.

Saccharin, the first artificial sweetener, was synthesized in 1879.  It became popular because of its low cost of production at the time of sugar shortages during World Wars I and II.  After these wars, when sugar once more became available and inexpensive, the reasons for using saccharin shifted from economics to health. In 1981 the next artificial sweetener, aspartame, marketed as Nutra-Sweet, became popular.  Since then several new nonnutritive sweeteners have been introduced with a promise to be more like real sugar with few calories.

Aspartame is the most utilized artificial sweetener in the United States, controlling over 50% of the market. It is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. Aspartame was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Multiple citings appear to indicate that aspartame has had the most complaints of any food additive available to the public. "It accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death. A few of the 90 different documented symptoms listed in the report as being caused by aspartame include:

Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain."

Aspartame is a synthetic chemical composed of three ingredients – two amino acids and a methyl ester bond. The amino acids are phenylalanine and aspartic acid, two common components of many foods that are usually completely safe for consumption. But this is not the case with aspartame.

According to Dr. Joseph Mercola, "In a normal protein like meat, fish or eggs, phenylalanine and aspartic acid comprise 4-5 percent each of the total amino acid profile. This is how nature intends the human body to encounter these two amino acids and there is nothing wrong with these substances if they occur naturally in a proper balance with other amino acids.

But in aspartame the ratio of these two amino acids is 50 percent phenylalanine and 40 percent aspartic acid (with 10 percent methyl ester bond, aka wood alcohol, a known poison). In other words, on a percentage basis this is a massive quantity of two unnaturally isolated amino acids that are simply not found in this ratio in nature, bonded together by a known poison. "

The result of this chemical combination is a sweet tasting neurotoxin. As a result of its unnatural structure, the amino acids in aspartame literally attack the cells, even crossing the blood-brain barrier to attack your brain cells, creating a toxic cellular overstimulation, called excitotoxicity.

Recently an article in the New York Times discussed a new seven-year study on aspartame by Dr. Morando Soffritti. The research team found that the sweetener was associated with high rates of lymphoma, leukemia and other cancer in rats who were given doses equivalent to five 20 ounce diet sodas a day. This led the European Food Safety Authority to look more closely at the safety of aspartame.

You may think you're making a healthy choice by swapping out sugar for artificial sweeteners but the truth is that you're not. Your body, when given artificial sweeteners, begins craving sweets because you are not giving it the proper fuel it needs.

For those times when you just want a taste of something sweet, there is a healthier alternative called Stevia that you can use in moderation. Stevia is a natural plant and safe when used as a sweetener; no allergic reactions to it have been reported. It is hundreds of times sweeter than sugar and truly has virtually no calories. However, if you have insulin issues, it is best to avoid sweeteners altogether, including Stevia, as they all can decrease your sensitivity to insulin

So next time when you sweeten your beverage; STOP and think for a second and then try the healthy alternative like Stevia or 100% organic honey and toss out all artificial sweeteners and any products that contain them immediately.

Originally Published in Valley India Times, September 2011

Sources:

• McDougall,"Artificial Sweeteners Are Unnecessary and Unwise", The McDougll Newsletter, 2006 
• Mercola Joseph, "Proven Unsafe But FDA-Approved: Are YOU Still Consuming This Man-Made Poison?", Dr Mercola Website, 2011
• Manny, "Artificial Sweetners: Fact or Fiction", Fox News

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Harmful Effects of Sugar

Do you ever feel intense sugar cravings in the middle of the afternoon or in the evening after dinner? Have you ever felt an uncontrollable urge to grab a chocolate bar or a piece of barfi ? If your answer is YES, then you are not alone. Not long back when I was in school sugar loaded coffee and a doughnut were my favorites to overcome the afternoon slump. I was under the impression that diabetes commonly associated with sugar consumption is not an issue as long as I am young and active. Well I didn't know any better. It was only after I started my quest for healthy lifestyle that I realized the bad I was doing to myself.

After researching I found that sugar not only causes a spike in the blood sugar levels but also hinders the body's immune system and predisposes people to allergies and infections. The number, shape and activity of white blood cells are adversely affected by excessive sugar consumption. Listed below are just some of the health conditions associated with over consumption of sugar.

• Sugar upsets the mineral relationships in the body
• Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children
• Sugar can produce a significant rise in triglycerides
• Sugar contributes to the reduction in defense against bacterial infection (infectious diseases)
• Sugar reduces high density lipoproteins (or HDL)
• Sugar leads to cancer of the ovaries
• Sugar can increase fasting levels of glucose
• Sugar interferes with absorption of calcium and magnesium
• Sugar can weaken eyesight
• Sugar can cause gallstones.
• Sugar can cause heart disease.
• Sugar can cause appendicitis.
• Sugar can cause multiple sclerosis.
• Sugar can cause hemorrhoids.
• Sugar can cause varicose veins.
• Sugar can contribute to Alzheimer's disease

The above list is just a snap shot there are over 146 medical conditions attributed with sugar consumption. Today, the average American consumes 150 pounds of sugar a year. According to U.S. Department of Agriculture that is about 52 teaspoonfuls of added sugar per person per day. Can you imagine gobbling down 52 teaspoons of sugar every single day? Believe it or not most people are doing exactly that. Many people struggling with serious health conditions and weight loss make an attempt to reduce sugar in their diets. They think by not adding sugar to their coffee they are doing all the right things but they may be consuming sugar unknowingly. This is why it is essential to become aware of the hidden sources of sugar in our foods. Sugar comes in many different forms like barley malt, brown sugar, cane juice crystals, high fructose corn syrup, molasses, turbinado sugar, xylitol, etc. to name a few. It is therefore important to read the ingredient list before you buy any pre processed food for hidden sources of sugar. Apart from being careful about hidden sources here are few ways that might help you avoid sugar cravings.

Get rid of anything sugary in your house: For most of us this is the best way – eliminate all the sugary foods around.  That way you won't be able to eat what isn't available when the cravings occur.

Drink More Water: If you are a sugar addict, it's possible you do not drink enough water. Drink at least 3 glasses of water each day with no sweeteners. Just plain delicious water!

Eat More Vegetables: The more veggies you eat, the less likely you will be tempted to go to sugary foods. It will also occupy you long enough to hopefully get through the sugar craving.

Get enough rest: Sugar affects your blood sugar levels, which affect your energy levels. If you aren't sleeping enough then you might be tired and craving sugar that will give you a quick energy boost.  Get enough sleep in order to stop cravings caused by lack of sleep.

Identify and avoid triggers: Figuring out what triggers sugar cravings can help you avoid them.  When you find out whether lack of sleep, boredom, depression, habit, stress, etc. is causing your cravings you can then fix the triggers so that you can stop the cravings.

This is not going to be easy, especially if you are like me and have a sweet tooth. Start slow and be determined to avoid all sugar for at least a week, and then give yourself a free day. I am sure this way you will stick longer on your plan. Operation SugarLess could be a challenge. But I am sure you can do this. If you
have any tips on giving up the extra sugar or want to do it with me please give me a shout at parul@whole-body-fitness.com .

Originally Published in Valley India Times, August 2011

Sources:
Nancy Appleton, "146 Reasons Why Sugar Is Ruining Your Health", Rheumatic Org
Mary, "Saying Goodbye: How to Stop Eating Sugar", Living Happy and Healthy, 2010

Parul Agrawal is a Certified Personal Trainer and Nutritionist based out of Chandler. She is the co-owner of WHOLE BODY FITNESS, LLC. (www.whole-body-fitness.com). She also has B.S. and M.S degree in engineering. Parul believes that human body is the most complex engineering machinery and her passion is to combine her engineering knowledge with personal training and nutrition to create well balanced fitness plans for whole body fitness. You can mail her at parul@whole-body-fitness.com or call at 480-516-2962.

Disclaimer: The views expressed in this article are provided for information only. All care has been taken for the accuracy of the information provided, but the author does not make any warranty of any kind. In no event shall the author be liable to any individual for any decision made or taken in reliance on such information. If therapy or medical advice is required, appropriate practitioner should be consulted.

 

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Make Protein a Part of your Diet

"Protein is found in muscle, bone, skin, hair, and virtually every other body part or tissue. At least 10,000 different proteins make you what you are and keep you that way. Twenty or so basic building blocks, called amino acids, provide the raw material for all proteins. Because the body doesn't store amino acids, as it does fats or carbohydrates, it needs a daily supply of amino acids to make new protein. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death". ¹

Complete protein contains all the amino acids needed to build new proteins. Animal sources of protein tend to be complete. "Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid"¹. These are called incomplete proteins, and usually come from fruits, vegetables, grains, and nuts.

Vegetarians need to be aware of this. To get all the amino acids needed to make new protein, and to keep the body's systems in good shape vegetarians should eat a variety of protein-containing foods each day.

Below is a list of high protein vegetarian foods intended for everyday consumers.

Dairy

• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Low sodium Parmesan cheese provides the most protein with 41.6 grams per 100 gram serving. It is followed by regular whole Parmesan at 35.8 grams of protein per 100 grams. That is 10 grams of protein per ounce, and 3.6 grams per cubic inch. Other cheeses like Romano, Mozzarella, and Swiss provide around 28-30 grams of protein per 100 gram serving. Softer cream cheeses, or spreadable cheeses, provide the least protein with only 16 grams per 100 gram serving³.

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

The older, larger, and more mature a bean gets the more protein it carries. Edamame packs a powerful punch when it comes to nutritional content. A 100 gram serving (1/3 ounce or about 35 pods) of the beans only, not the pods, has 125 calories pack with 12 grams of protein. It is also rich in calcium, and phosphorus and is a good source of vitamin A.

Lentils, pulses, and peanuts (a legume) are a great vegan source of protein. Peanuts provide the most protein with 23.7 grams per 100 gram serving or 6.6 grams per ounce, 0.2 grams per peanut. Lentils provide the most protein when consumed raw at 25.8 grams per 100 gram serving, and 9 grams per 100g serving cooked (17.9 grams of protein per cup).

Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. In some cultures, tofu and soy foods are a protein staple. But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won't offer any health benefits and we can't be sure that there is no harm.

Nuts and Seeds

• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams

Pumpkin seeds are good sources of protein and other nutrients. Combine them with granola, raisins and nuts in snacks and cereals, or use them instead of nuts in baked goods. There protein content depends on whether the pumpkin seeds are shelled or left with their husks on.

Yeast Extract Spread

Yeast extract spreads are popular in Britain and Europe, and have started to gain popularity in the U.S. A good vegan source of vitamin B12, the spread also packs a lot of protein. One hundred grams provides 27.8 grams of protein that is 1.7 grams per teaspoon.

In order that you stick with the high protein vegetarian sources as part of your diet, the key is variety. You need to ensure that you cook the vegetables right and get plenty of it with every meal. If you spread the veggies, nuts and dairy throughout the day, you'll be more likely to always get some protein as part of your diet.

Originally Published in Valley India Times, November 2011

Sources:

1. Protein: Moving Closer to Center Stage, The Nutrition Source, Harvard School of Public Health
2. D Laura, "List of High-Protein Foods and Amount of Protein in Each", About.com
3. Top 10 Foods Highest in Protein, Healthalicious Ness

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