Archives for April 2015

April 16, 2015 By JYOTI SAWANT, GOQii Coach 3 Comments

Herbs and Spices – Key to reducing your Sodium Intake

Most Americans eat too much sodium, and, as a result, more people are being diagnosed with high blood pressure. The average intake of sodium is 3,400 milligrams per day – more than double the 1,500 milligrams that the American Heart Association recommends!

By following a heart-healthy, low-sodium diet you can decrease your chance of developing high blood pressure and other harmful effects.

But, reducing salt doesn’t have to mean reducing flavor! Herbs and spices are great salt substitutes and add intense flavor to all kinds of dishes. Here are five common herbs and spices and quick ways to incorporate them into your meals.

*Basil

-It’s highly fragrant leaves and are used in a variety of foods, but basil is most commonly used as the main ingredient in pesto. Whenever you can, try to use fresh basil over the dried form for more intense flavor. Blend with garlic, olive oil, parmesan cheese and pine nuts for a quick pesto sauce.

-Layer fresh tomatoes, mozzarella and basil leaves for a colorful salad. Drizzle with balsamic vinegar.

-Freeze in an ice cube tray covered in water to use in soups later on.

*Oregano

-The warm, aromatic flavor of oregano makes it a perfect addition to Mediterranean and Mexican dishes.

-Garnish your pizza with fresh oregano.

-Sautee with mushrooms and onions. ( if you have an allergic to Mushrooms you can use Bell Peppers)

-Sprinkle chopped fresh oregano onto homemade garlic bread.

*Rosemary

-The wonderful fragrance and flavor of rosemary goes a long way to flavor chicken, lamb, pork and fish dishes, as well as soups and sauces. Before using rosemary, give it a quick rinse under cool water and pat dry. Most recipes call for rosemary leaves, which can easily be removed from the stem. You can also add whole sprigs to season roasts and soups.

-Seasoned chicken and lamb dishes.

-Add to your favorite soups or stews.

-Puree rosemary with olive oil for a dipping sauce for bread.

*Turmeric

-Turmeric has a peppery, warm flavor similar to orange and ginger. It’s used most commonly in curry dishes and to color mustard.

-Add to egg salad to bring out the yellow color.

-Sprinkle on steamed green beans or cauliflower.

Use 1/4 teaspoon of turmeric powder in your smoothies to increase the antioxidant power.

*Ginger

-This spicy, aromatic spice adds great flavor to Asian stir fries and veggie dishes. You can buy fresh ginger in the vegetable markets.

-Add to lemonade for spicy kick.

-Mince fresh ginger and add to sauteed veggies or salads.

-Grate fresh ginger into hot water and a splash of lemon for an invigorating hot drink.

The more herbs and spices you add, the less salt you will need for flavor. By lowering your sodium intake, you can decrease your chance of developing high blood pressure and other harmful effects. Take care of your heart!

April 16, 2015 By Shimpli Patil Leave a Comment

Play smart with your insulin to maintain your weight!

Most often we have heard about insulin only in the context of diabetes. That’s because diabetes is a condition characterized by insulin deficiency. Insulin is a hormone secreted by the beta cells of Pancreas in response to glucose released in the blood after the carbohydrate breakdown in the body. Insulin’s role is to pick up the glucose from blood and take it to the cells to feed them. Since there’s lack of insulin in a diabetic situation, the blood glucose isn’t drawn from blood to cells and therefore its levels remain high.

Insulin is barely talked about in the weight loss/weight gain segment despite it playing a huge role in it.

To understand the link between insulin and weight, we first need to understand the relationship between carbs, blood sugar and insulin. It is this connection that has massive bearing on weight loss.

There are 2 kinds of carbs- Simple and Complex. Simple carbs are the ones which are quickly broken down to glucose and result in rapid spike in blood sugar, whereas complex carbs are the slow glucose releasing carbs (do not cause blood sugar spike unlike the simple ones)

Let’s check out the mechanism of insulin and weight gain:

Simple carbs cause a prompt response of insulin which takes care of the sugar spike and restores the blood sugar levels. It carries the glucose to the cells where it is used for energy (fuel), and the extra is stored as glycogen in the liver (storage form of glucose). The excess glucose, over and above, gets converted into FAT!
When we eat a lot of simple carbs at a time, our pancreas tries its best to keep up with the massive surges in blood glucose by producing large amounts of insulin, resulting in a quick drop in blood glucose levels (i.e. hypoglycemia). This is then followed by a feeling of dizziness and weakness. It doesn’t end here, it further leads to hunger pangs and crazy cravings for sweets/refined carbs in an attempt to normalize the blood glucose level. This eventually leads to a vicious circle of eating foods high in sugar, which ultimately end up getting converted into fat.
If the above cycle continues for a prolonged period, and our pancreas repeatedly and constantly produces insulin in huge amounts, there will be a point when our cells start getting immune or insensitive to insulin, this state is called Insulin Resistance. The cells no longer accept glucose that insulin carries along with it. Hence, the glucose levels in the blood stay up, ultimately leading to fat storage. This fat storage mainly occurs because insulin also activates a fat storage enzyme called lipoprotein lipase.

These are exactly the reasons why Insulin is tagged as a “Lipogenic Hormone”- One that results in fat gain!

If you are keen on preventing yourself from the not-so-appealing weight/fat gain, then it’s important for you to play wisely with your insulin by doing the right thing when it comes to carb consumption.

How can we assure this? All that we have to take care is that we keep the refined and simple carb intake on the lower side. This category includes bread and bakery stuff, pizzas, burgers, sweets and desserts, polished rice and noodles, etc. Believe me, when you are busy enjoying these foods, your body is getting ready to store it as fat.

Focus more on complex carbs which include the whole grain based stuff like oatmeal, whole wheat bread, whole wheat pasta, brown/red rice, fibrous green vegetables, starchy vegetables such as potatoes, beans, peas and lentils, etc.

As the complex carbs are slow moving, they lead to slow secretion of insulin which does its job at its own sweet pace, hence there’s no issue of fat storage in this case. This allows you to feel fuller for a longer period of time, typically for up to 3 hours and thereby preventing hunger pangs and unnecessary binging.

The overall connection is a bit tricky but, once we decode this puzzle, we are sorted!

April 15, 2015 By Ami Shah Leave a Comment

TRANS FAT-The biggest enemy of your heart

I have friends who binge all the time on deep fried chips/wafers.. Its their way to satisfy their hunger. I asked them if they were aware that of why these chips feel scrumptious and crispy. Their reply was who cares we are just happy that it tastes so good.

This is not the case with only my friends, most people never bother to find out what the chips is made of, what goes into make it so tasty and crispy. Instead of creating nutrition awareness, the gimmicks around it entice people and children to buy these crispies.

Nutritional labels are overlooked. Many people don’t know how to read the nutritional label and what do the fancy ingredients mean? Even if they know they will only look for major component such as carbs, proteins, fat what about the breakdown of these macro nutrients like sugars/fiber comes under carbs.

Likewise, saturated fats/trans fat/MUFA/PUFA is also part of the Fat group. These lip smacking wafers which most people and kids gorge on area red alert for your heart! That’s because of the TRANS FAT (Bad fat). Caution- It’s a major enemy of heart!

First let’s understand what is trans fat??

Most trans fat are artificially synthesized through an industrial process that adds hydrogen molecule to vegetable oil, which causes the oil to become solid at room temperature. This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn’t have to be changed as often as do other oils. These fats are used in making c akes/pastries/puffs/rolls, margarine, doughnuts/wafers/chip/butter/margarine etc which provides empty calories (only calories and no nutrients).

Trans fat are inexpensive and gives a desired texture and taste to the item. (yes, you got it right.. the secret behind all these irresistible things is TRANS FATS!).

What does this trans fat do in the body?

Trans fat gets deposited in the arteries making them clogged. Clogged arteries are a sign of heart disease; they increase your risk of both heart attack and stroke. Here’s how it works: Trans fats raise low-density lipoprotein (LDL) or “bad” cholesterol levels. This contributes to the buildup of fatty plaque in arteries and lowering of your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2diabetes by increasing insulin resistance!

How can you limit your intake of Trans Fat?

Checking the nutrition label is very important.. When the Nutrition Facts label says a food contains 0 g of trans fat, but includes partially hydrogenated oil in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. The daily limit intake of trans fat should be zero. If you are buying any fod packet, please check the nutritional label for trans fat.

Here are some alternative to Trans fat:

Keep the usage of butter/margarine at bay. Instead use ghar ka desi Ghee.
Choose to eat foods that contain healthier fats, such as nuts ( walnuts and almonds), seeds (sunflower, pumpkin, watermelon, flax seeds), olives and avocados.
Opt for Rice bran oil, Oilve oil, Soyabean oil and mustard oil. They are a good source of MUFA (good quality fat)
Choose low-fat or fat-free dairy products and lean cuts of meat and skinless poultry. Keep red meat at bay.
Get plenty of foods that are naturally low in fat and high on fiber, such as whole grains, fruits and vegetables.

So, next time when you grab a packet of chips or wafers, remember the above points.

April 13, 2015 By Parwage Alam 1 Comment

CRICKET and FOOT BALL—Your healthy path to fitness!

How often have you taken a cricket bat and ball or just a football and decided to go to an open ground and play with your group of friends? I am sure very often. Both these games that originated in England and is a world sport today is very popular and played both among children and adults across the world.

More so playing these games as a hobby is very cheap and also makes one healthy and fit. These sports help you develop muscles and burn calories while improving your coordination and stamina. Working on your coordination and stamina are important for this game.

Let’s take a look at some of the benefits that Cricket has to offer in terms of fitness:

Endurance and stamina – You need to have strong endurance and stamina as you have to concentrate and play for several hours.
2. Improved hand-eye coordination – Whether you are bowling, batting or Fielding, playing cricket will improve these skills.
3. Physical fitness – This involves short bursts of sprinting and throwing, no matter what your position, either between wickets when you’re batting, when you’re running up to bowl, or when you’re running after a ball in the field, which is good for cardio-vascular health..
4. With eleven players a side, you’ll make ten new friends and that’s healthy.

An interesting fact is that Cricketers for better performance play football to build their stamina and increase their fitness levels. Various international research papers indicate that men who played football for an hour-3 times a week had lower levels of blood fats, lower body fat, increased muscle mass and lower blood pressure than inactive men.

Benefits of Playing Football

Football has greater health benefits than jogging because it combines slow and fast movement with sprinting and this combination of fast, slow and sprint makes the heart work at different paces, which really helps one to control body fat and increases overall fitness. Playing football also releases a healthy level of endorphins, which act as mood stabilizers.

Playing football improves the coordination of your body, as the intensity and different range of movements involved in Football vary, including kicks, turns, twists and sprints, provide better overall exercise.

So forget the gadget games and keep aside your x-box. Gadget games will only reduce your life span and make you lead a sedentary lifestyle. Instead get your group together and shake your hands and legs playing cricket or Football in the outdoors. It will only increase your lifespan and make you more healthy and fit.