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Archives for August 2018

August 22, 2018 By Payal Choudhury Leave a Comment

“Binge Eating”- Its effects on our health

how-to-stop-binge-eating

Nothing Feels as “Good as being healthy!!!”.

We all overeat from time to time—taking an extra helping at an ‘Anniversary or Birthday’ dinner or having dessert when you’re already full. But, for binge eaters, overeating is regular and uncontrollable. We use food to cope with stress and other negative emotions, soon after a while we feel worse for overeating. With the right help and support, one can learn to control their eating and develop a healthy relationship with food.

Eating disorders are associated with a wide range of adverse psychological, physical, and social consequences. A person with an eating disorder may start out just eating smaller or larger amounts of food, but at some point, their urge to eat less or more spirals out of control. Severe distress or concern about body weight or shape, or extreme efforts to manage weight or food intake, also characterizes an eating disorder.

Binge eating disorder (BED) is an eating disorder characterized by binge eating without subsequent purging episodes.

One of the most common reasons for binge eating is an attempt to manage unpleasant emotions such as stress, depression, loneliness, fear, and anxiety. When you have a bad day, it can seem like food is your only friend. Binge eating can temporarily make feelings such as stress, sadness; anxiety, depression, and boredom evaporate into thin air. But, the relief is only very fleeting.

Binge Eating Disorder can be physical, psychological and behavioural. It is possible for someone with Binge Eating Disorder to display a combination of these symptoms.

Physical signs:

  • Feeling tired and not sleeping well

Psychological Signs:

  • Pre-occupation with eating, food, body shape and weight
  • Depression, anxiety or irritability

Behavioural Signs:

  • Increased isolation and withdrawal from activities previously enjoyed
  • Self harm, substance abuse or suicide attempts

Here are the four reasons why we binge?

  1. We skip meals or restrict our calories.
  2. We deprive ourselves of what we really want to eat.
  3. We eat mindlessly to avoid situations.
  4. We turn to food when strong emotions and uncomfortable feelings arise.

Binge eating disorder is characterized by compulsive eating in which people consume huge amounts of food while feeling out of control and powerless to stop. The symptoms of binge eating disorder usually begin in late adolescence or early adulthood, often after a major diet.

Binge eating disorder, as the name implies, is characterized by uncontrollable, excessive eating, followed by feelings of shame and guilt. Unlike those with bulimia, teenagers with binge-eating disorder typically do not purge their food. However, many teenagers who have bulimia also have binge-eating disorder.

Teenagers with binge-eating disorder typically are overweight or obese and most victimized. Teenagers feel like they have no control over their behaviour, and eat in secret and when they are not hungry. Teenagers may hide food. Excessive amounts of food containers and wrappers are also evidence of binging. There are some other signs like

  • Eating in secret
  • “Grazing” continuously without feeling satiated
  • Eating when stressed or when feeling uncertain how to cope
  • Feeling unable to control how much they eat
  • Experimenting with different diets.

Binge eating disorder can be successfully treated in therapy. These therapies helps in teaching us how to fight the compulsion to binge, exchange unhealthy habits for newer healthy ones , monitor our eating and moods, and develop effective stress-busting skills.

Breaking the old pattern of binge eating is hard. This is where the support of others can really come in handy. Family, friends, and therapists can all be part of the support team. We may also find that joining a group for binge eaters is helpful. Sharing one’s experience with other compulsive eaters can go a long way towards reducing the stigma and loneliness one feels.

Binge eating may be comforting for a brief moment, but then reality sets back in, along with regret and self-loathing. Binge eating often leads to weight gain and obesity, which only reinforces compulsive eating. It becomes a vicious cycle: eating to feel better, feeling even worse, and then turning back to food for relief.

August 21, 2018 By Trupti Hingad Leave a Comment

Tired of traditional Green Tea? Try This!

Green Tea which is native to India and China has been hailed and consumed for its health benefits globally. If you don’t know, this blog might help you to understand the super benefits of Green tea.

https://goqii.com/blog/?s=green+tea

Rather than the benefits of Green Tea, we focus on how to divert away from the traditional ways of consuming Green Tea. You might be tired of taking that warm cup of green tea every day. Don’t worry we have a solution to your problem.

Many of us enjoy coolers instead of hot beverages. Here’s how you can make green tea coolers which are tasty and low calorie. So enjoy the drink guilt-free.

  1. ICED MINT GREEN TEA
ICED MINT TEA

ICED MINT TEA

Ingredients:

2 mint flavored Green tea bags

1 cup ice

Method

Brew 2 mint tea bags in 2 1/4 cup boiling water for 4-5min. remove tea bags, let it cool. To serve, pour tea into 2 ice-filled glasses. Garnish with mint leaves.

  1. ICED FRUITY GREEN TEA
ICED FRUITY GREEN TEA

ICED FRUITY GREEN TEA

Ingredients:

Green tea bags-2

1/3 cup fruit juice without sugar (peach, plum, mango, strawberry or orange)

1 cup ice

Method: Put 2 green tea bags in 2/3 cup boiling water for 5 minutes. Remove the tea bags and let it cool. Stir 1/3 cup of unsweetened fruit juice. To serve, pour tea juice blend into 2 ice-filled glasses. (You can add jaggery or honey for sweetness)

  1. FRUITY BUBBLE TEA
FRUITY BUBBLE TEA

FRUITY BUBBLE TEA

Same as the above ingredients.

Method: Use green or black tea bags, substitute milk with 1/3 cup fruit juice such as orange, mango or peach. No sugar to be added.

  1. LEMON GINGER TEA COOLER
LEMON GINGER TEA COOLER

LEMON GINGER TEA COOLER

Method:  Bring 1 cup of water to simmer in a saucepan. Add 1.5tbsp of chopped or peeled fresh ginger. Remove from the flame and let it steep for 20min. Strain the juice into a glass. Add 2tbsp fresh lemon juice and 1tsp sugar or sugar-free. Let it cool. Put 2 green or black tea bags in 2 cups of boiling water for a few minutes. Remove the tea bags and let it chill. To serve, pour the lemon ginger infusion into 2 ice-filled glasses. Top each glass with chilled green tea and garnish with lemon slices.

Serve these healthy coolers to your guests or enjoy in kitty parties, or any occasion. They are a good way to quench your thirst after a hot day under the sun.

Give it a try and tell us if you like it in the comment section.

August 18, 2018 By Anuja Mohile 1 Comment

Which breakfast cereal to choose?

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When you visit the supermarket next to buy your regular groceries and breakfast cereal just stop by the aisle to check the big range that is available. The aisle is full of variety of cereals that claim to be the best to start the day. Your breakfast cereals are available in different forms like corn flakes, oat flakes, puffed wheat, puffed rice, frosties, bran flakes, muesli and this list is never ending and continues.

Furthermore these different cereals are available for different age groups and even gender and different brands. All these brands claim to be the best as they all have various nutritional values on the food labels provided by them. You might choose separate brands or types for different members of your family based on their health needs. But, while choosing these do you ever look into the labels provided? The information provided can surprise you and seldom get you healthy.

Breakfast is meant to break the fast that started previous night till the next morning and to do this we should choose a food which will not satiate us but provide us a good balance of all nutrients.

Thus, don’t you feel that we need to look beyond advertising when we choose one of those colorful boxes with favorite cartoon or any other character?

So what are those ingredients of the breakfast that we need to pore over for a better nutrition for our body right in the beginning of the day?

SUGAR: Sugar is a key ingredient of most of the breakfast cereals. Logically it has to be present to certain extent as cereals provide you with carbohydrates, and sugar is also a carbohydrate in nature. Every cereal will contain some percent sugar.

Ideally, it should be clearly mentioned on the food label as to how much of the total carbohydrate is simple sugars and how much is complex/ dietary fiber. This will help you in choosing the appropriate breakfast cereal as per your need. In young children eating sugary foods can lead to hyperactivity, dental issues and obesity too.

Choose a breakfast cereal that has 5 grams of sugar or less per serving. The chocolate coated or the frosted ones contain very high sugars (as high as 20 grams/serving) and comparatively very little dietary fiber.  On the nutritional label check for words such as   “malted”, “honey coated”, or simply “flavored”. These are just flavored, which means they provide only flavor else it is added sugar……..the actual ingredient might not even be present in it. So steer them clear, and better choose the plain cereal. It is not at all healthy to start your day with very high levels of blood sugars.

And yes if you prefer to make your cereal sweet, a better alternative would be adding fresh and dry fruits, actual honey and dates to your cereals.

FIBRE: Look out for the word “whole” with every grain that is present in the cereal. That suggests for the dietary fibre present in the cereal.

Dietary fiber is a very important ingredient that we need to check on the food label.

It should be one of the reasons that we pick that particular cereal. Usually the ones which have high amounts of sugar in them tend to have low amounts of fibre of around 2g/serving.

Choose the one which has at least 3-6g/serving or 20 g/100g. Oatmeal, bran flakes, puffed, shredded wheat also give high amounts of fibre. Also certain cereals may contain dried fruits like strawberries etc- don’t take them as a real fruit.

Add your fruit which is real.

Sodium/SALT: We as consumers might not be aware that cereals contain salt. In fact the processed one definitely contains sodium. Some of them may also have soda bi-carb in them. Further, if the salt or sodium content is not mentioned on the box it does not mean that sodium is not present.

What should be considered as less/appropriate: 0.3g of salt or less /0.1g of sodium or less per 100g of the cereal.

What should be considered as more/excess: 1.5g of salt or more/0.5g of sodium or more per 100g of the cereal.

FAT: Breakfast cereal usually are not loaded with saturated or trans fat but try to keep a check on the fat content. Choose the one which has around 5g/100g

OTHER NUTRIENTS: We buy cereals to get those extra nutrients right. Children as well as a few of us who are not really into healthy eating should also consider the cereals which are fortified with nutrients such as calcium, iron folic acid, vitamin C, D. Just try and avoid the ones which are highly processed or may contain artificial flavours and preservatives in them.

PROTEINS: Cereals are not a fantastic source of proteins as such. But, we can combine a few foods to make it a better source. That’s probably one reason that we have it with milk add nuts or yogurt/curds to it.

Lastly choose a cereal that gives you around 200 kcals per serving. That is more than enough for one meal!

To conclude, the new upcoming brands are making it absolutely difficult for us to choose a healthy breakfast cereal but, with sound knowledge we can definitely make a better and healthier choice to start our day.

 

August 17, 2018 By Urvashi Sareen 2 Comments

Fluid Replacement and Athletic Performance

water_intake

I am not sure how many of you know that hydration and athletic performance is connected? In this blog, I am precisely going to tell you this aspect. Adequate fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in the regular physical activity.

Dehydration can compromise athletic performance and increase the risk of exertion heat injury. Athletes do not voluntarily drink sufficient water to prevent dehydration during physical activity.

The two main factors influencing early fatigue and impaired performance (both physical and mental) in all types of sports and exercise are depletion of body levels of CHO ( Full form) and/or fluid. Fluid replacement is probably the most important nutritional concern for athletes. As an athlete exercise, fluid is lost through the skin as sweat and through lungs when an athlete breathes. If this fluid is not replaced at regular intervals during exercise, the athlete can become dehydrated bringing about metabolic changes.

Hypohydration (total body water below normal) impairs the body’s ability to regulate heat resulting in increased body temperature and an elevated heart rate. Perceived exertion is increased causing the athlete to feel more fatigued than usual at a given work rate. Mental function is reduced which can have negative implications for motor control, decision making and concentration.

Gastric emptying is slowed, resulting in stomach discomfort. All these effects lead to impairment in exercise performance. Most types of exercise are adversely affected by hypohydration, especially when they are undertaken in hot conditions, and negative effects have been detected when fluid deficits are as low as 2 %

Recommended water intake before, during and after sport/workout

Before Sports

Drinking fluids prior to exercise appear to reduce or delay the detrimental effects of dehydration.

  • 1 to 2 hours before sports: 4 to 8 ounces of cold water
  • 10 to 15 minutes before sports: 4 to 8 ounces of cold water
  • A good meal with containing water (e.g. fruits).

During Sports

  • Every 20 minutes: 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds)
  • Any time a child feels thirsty
  • Encourage drinking fluids during timeouts and breaks
  • Encourage drinking from their own fluid container and avoid sharing with others
  • Encourage the ability to drink whenever they want and not to wait until they are told to take a break
  • Adjust fluid needs during practice according to the weather, the amount of equipment worn, and practice duration and intensity.

After Sports

Post-exercise hydration should aim to correct any fluid lost during the practice and help the body to recover from the sports activity:

  • Within the first 30 minutes after exercise, drink chocolate milk or a specially formulated sports drink containing protein and carbohydrates such as Gatorade G3 Recover.  Not only do they hydrate but, the protein helps the body recover from exercise by enhancing muscle repair, and the carbohydrate replenishes glycogen stores in muscles, which are a source of fuel during prolonged exercise of an hour or more.
  • Within two hours: 20-24 ounces of a sports drink for every pound (16 ounces) of weight loss
  • Replace all fluids lost during exercise plus any lost after exercise through urination
  • Eat a good meal with foods containing water

Given the above before, during and after sports water intake recommendations, one should follow these properly for healthy and active life

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