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Vrushali comes from a Public health nutrition background. Masters in the field of Public Health Nutrition, she has worked with a leading international NGO as a nutrition consultant on various projects for addressing malnutrition in children, pre and post pregnancy diets and importance of diet for adolescent girls. She also speaks at several nutrition awareness programmes organized by the Government to educate the villagers as well as block, district and state level government officials. She is a certified Master trainer for “Infant Young Child Feeding Practices” and has conducted various sessions for pregnant & lactating women, care takers, hospital staff and adolescent girls through interactive, theoretical and role plays. She has been working to spread nutrition awareness among both the rural and urban population through various mediums like radio talk shows, street plays, school and college events and by counseling patients in hospitals. She strongly believes in the old saying “health is wealth”. “Being healthy for me is to be healthy both physically and mentally. I use my hobbies like listening to music and art (creativity) profoundly to be mentally fit and swimming and dancing to stay physically fit,” She ssays.

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Gender Specific Workouts- A myth

Gender-Specific-Workouts

How often have we asked this question of which work out is the best for me? How many of us have this myth that gyms workouts are specific to genders? Many of us do. Many a myth abounds regarding workouts and what is good for me and what is not?

It was a while before my friend and her husband decided to join the gym. I helped the couple with their Gym shopping such as shoes, water bottle, gym apparels, gym bag etc. And therefore all the more curious to know how was their first day at the Gym?

But, unfortunately, my friend’s first-day experience at the gym was very disappointing as was felt from her facial expressions. She was totally dissatisfied with her workout. Her first question to me was: “Hey I want to get in shape and lose this damn belly. I don’t want to look muscular”.

When did I ask her what had happened and what was the reason for her disappointment? She told me the reason and I burst into a laugh. But, on second thoughts I was not surprised hearing her reason. Most women gym goers are of the impression that they have special needs and that if they trained in a similar way as a man did, then they would start looking muscular like a guy

I calmed her down and explained how this was not true and that there is nothing called gender specific workouts. This whole concept of gender-specific workouts is an inbuilt inhibition of our own self. Physiologically speaking, women don’t need different workout plans. The reason being women do not have testosterone hormone which is responsible for building up massive muscles. Hence lifting heavier weights will not lead to building huge muscles unless you are supplementing it with additional testosterone.

Secondly, women tend to develop muscles at about half the rate at which men do. Therefore women who either altogether avoid lifting weights or only lift very light dumbbells for a high number of repetitions should stop having thoughts about developing huge muscles overnight.

The determination to work out or exercise on a regular basis is not about man vs. woman. It varies from individual to individual and what each person needs to be based on their body type and fitness levels.

One should make sure that you do not let anyone tell you what to do and what not to do. If you ever have a doubt you should speak to your personal trainer or coach. Your determining factor should be whether or not it is for you based on many over factors way beyond that.

The only time when a possible change in workouts may come about is during pre and post pregnancy or due to other medical conditions and advised by the doctor

Thus, safely we can conclude, both men and women need to apply the same general principles of weight training for improved fat burning and body toning, cardio for keeping the heart healthy, proper diet and enough rest to ensure overtraining doesn’t set in.

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Know your Protein Powders!

Protein Powder

This blog is in continuation to my previous blog ‘Protein is not just about quantity, it’s also about quality’. If you missed it here is a link Protein is not just about quantity. It’s also about quality. I am never in favour of proteins powders but, if really required you can take them as supplements as an addition to the diet you eat. I emphasize on this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Protein powders are easy and convenient source of complete and high quality protein but these powders are devoid of other nutrients like fiber, vitamins and minerals which are got from our natural food items.

Calculate your protein requirement. See if you can meet them through your diet. Only if you are unable to give yourself the required quality and quantity of proteins then you should think to opt for protein supplements.

Choosing the protein powders: A tricky part

The tricky part is trying to pick a GOOD protein powder that will contribute to muscle gain and not break the bank.

Protein powders are basically divided into two categories:

  • Animal source protein which include milk protein derivatives like whey and casein, beef and egg white protein.
  • Vegetable source protein include soy, rice, pea, hemp and sprouted grain proteins

 

1. A) ANIMAL PROTEINS

 

Whey protein:

It is derived from milk. The protein portion of whole milk consists of 20% whey protein. It is most popular protein powder because of its taste, high quality and economically too it’s very convenient.

 

Whey protein comes in two varieties, whey concentrate and whey isolate.

 

Whey Concentrate

  • This is a good source of protein powder that is absorbed at a moderate pace.
  • It can be used both pre and post workout but typically it is good to include it as snack in between meals.
  • It has low lactose level that is well tolerated by most lactose-sensitive people. It has trivial amounts of fat and carbs relative to your overall nutrient intake.

 

Whey Isolate

  • It is one of the quickest absorbing proteins
  • Whey isolate is virtually fat-free for those wishing to eliminate as much fat from their diet as possible. It is typically lactose free for those few individuals who are very sensitive to the low-lactose levels found in whey concentrate
  • Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.

 

Casein or Milk Protein

  • Casein constitutes 80 percent of milk protein.
  • It takes longer digestion period as compared to whey concentrate and isolate.
  • Its takes about 5 to 7 hours to fully breakdown and this is one of the reasons for not consuming it post workout.
  • Before bed if you take in casein protein your body keeps absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.

 

Egg protein:

  • Like milk proteins, egg white is also naturally very low in fat and carbs.
  • Egg white protein is cholesterol-free and an excellent choice for those who wish to avoid dairy products.

 

  1. B) PLANT PROTEINS:

 

They are derived from a variety of sources, including peas, hemp, sprouts, and grains. They’re rich in vitamins and minerals, and often provide antioxidants, amino acids, fiber and more. They are typically suitable for vegetarian or vegan diets. They’re also well tolerated by lactose-sensitive individuals.

Soy Protein

  • It is the only plant-based protein considered to be a high-quality protein, containing all the essential amino acids in the ratios needed to support growth and development
  •  It is loaded with glutamine and arginine which helps to dilate blood vessels and allows nutrition to get into the muscles quicker.
  • This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein.

Conclusion

There are many different options of protein for you to choose from. Natural source of protein is the best but, based on your height, ideal weight and intensity of workout you may need to add a protein supplement into your diet. It is safe to take protein supplements if they are monitored properly as per your requirement. Getting all your protein from powders is not the best idea, as it could potentially restrict your intake of vitamins and minerals from other foods.

 

While there are no particular risks to consuming protein powder every day, you should not exceed your daily protein needs.  If you can meet your protein needs with whole foods, it’s the best thing. But, when you’re crunched for time, protein supplements can be your biggest ally.

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Here is your guide to Nut allergy: Dos and don’t’s

Nuts! Oh…they sure can cause trouble if you are allergic to them and growing number of adults and kids alike are allergic to them. I became more attentive to it when my 3 year old daughter experienced it. The doctor identified the red rashes all over her body, as an allergic reaction to some food.

The doctor asked me to cut down on 8 foods namely eggs, milk, peanuts, tree nuts, fish, shell fish, wheat and soy which accounts for about 90% of all the reactions.

So what type of food allergies are we talking about? It could be peanuts for one or tree nuts. (Almonds, walnuts, pecans, cashew).

Nut allergy is one of the most common types of food allergy in both children and adults. This allergy tends to last an entire lifetime, although about nine percent of children with a tree nut allergy and 20 percent of children with a peanut allergy eventually outgrow their allergy. On stopping the consumption of peanuts, the rashes never turned up, thus confirmed the nut allergy in case of my daughter.

The first thing that comes to one’s mind about having an allergy is, you picture non-stop sneezing, running nose etc. But, unlike an allergic dust or spring flower that many have, a nut allergy can cause difficulty in breathing and other serious issues including skin rashes etc.   And could prove fatal at times.

Before we proceed towards, the symptoms, precautionary measures to take and substitutes, let’s quickly check out what exactly is a food allergy.

What is food allergy?

It is very important to know what food allergy is. People are seldom aware that one could be allergic to some food and that dust and flower allergies are not the only allergies that people may have.

The job of our body’s immune system is to identify and destroy the germs (such as bacteria or viruses) that make you sick. A food allergy occurs when this immune system wrongly identifies a harmless food as an allergen i.e a threat and attacks it.

When you come into contact with something that you are allergic to (an allergen), a group of cells in your body, called mast cells, release a substance called histamine. Histamine causes the tiny blood vessels in the tissues of your body to leak fluid which causes the tissues to swell. This results in a number of different symptoms.

The Symptoms may vary for person to person. Here is a list for you to go through. Basically the symptoms are divided into two categories-:

  1. Mild symptoms which can be cured by medication

Rashes, swelling of the extremities, redness and tenderness, hivesm nausea, stomach cramps, vomitting, diarrheo and breathing difficulty.

Quick action: Antihistamines such as diphenhydramine (Benadryl) or loratidine (Claritin) can help relieve rashes and hives. Cold, wet compresses can also help soothe irritated skin.

  1. Anaphylaxis: Life threatening

Constriction and tightening of airways, a swollen throat or the sensation of a lump in your throat that makes it difficult to breathe, Shock with a severe drop in blood pressure, Rapid pulse, Dizziness, lightheadedness or loss of consciousness

Quick Action: Emergency treatment is critical for anaphylaxis. Untreated, anaphylaxis can cause a coma or even death.

KEEP YOURSELF ALERT !!

A person with an allergy to one type of tree nut has a higher chance of being allergic to other types. Therefore, many experts advise patients with allergy to tree nuts to avoid all nuts. Here are few precautionary actions to need to take care of:

  1. Avoid peanuts and tree nuts. This means we also need to avoid foods containing them like cookies, candies, ice creams, yogurts, sauces, Thai, Chinese and Indian dishes that often contain peanut and tree nut. One can have these without the nuts in them.
  2. Read labels while you purchase foods from market. Keep at bay all the food products which say “may contain nuts” or “produced on shared equipment with nuts or peanuts”
  3. Be very cautious in the kitchen while using the equipments. Knife, spoon or any vessel in which peanut or nut food preparation was used should be properly washed before using it again.
  4. Inform about your allergy to everyone with whom you enjoy your food like your family, friends and colleagues so that they are careful while serving you food. When you visit a restaurant, be very careful to check the ingredient list or ask the manager about the foods served. Don’t feel shy and if they are not willing to share, better opt for some other restaurant. (Abroad restaurant menus do specify dishes that have nuts and warn anyone with nut allergy. But, in India we do have to ask and let the person know about your allergies)
  5. Keep rescue medicines on you at all times — not in your locker, but in a pocket, purse, or bag that’s with you.
  6. If your child is suffering from nuts allergy, inform this in their school.

Take care of your loved ones, by being extra careful of what they are eating. Make them happy by suggesting these alternatives such as sunflower seed butter or soy nut butter, hummus and nut free granola bars over peanuts and tree nuts.

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Do you know about NEAT (Non Exercise Activity Thermogenesis)?

a-woman-standing-at-an-office-desk

Are you one of those who know the importance of exercising but still give excuses for not working out regularly? Several research reports have indicated that like “Cigarette smoking is injurious to health”, there is a new saying in the health industry “Sitting is injurious to health” Sitting in one place for a long time can cause serious health issues.

Here is a quick fix for all the people who have sedentary lifestyle and job and do not get time to work out.
NEAT – also known as ‘Non-exercise activity thermogenesis’ include those activities which require to move the smallest muscle of the body due to which some energy expenditure occur. These exercises will not include very minimal movements like those while sleeping or eating and also will not include activities like sports where there is lot of calorie burning. Basically, it includes activities like walking to office, gardening, standing rather than sitting, gardening, doing household chores, carrying grocery bags in hand instead of using a trolley etc.
For more clarity on NEAT let’s take a peek into the various daily examples:

  • Brush to burn calories:

Instead of lazing around with a brush in your mouth stand near the wash basin with one leg lifted. This will help you strengthen your core and at the same time improve your concentration and balance.

  • Serve yourself:

Next thing which we usually do is to call out loud for tea/coffee or breakfast from the living room to the person in the kitchen. Instead, go ahead and serve yourself.  This will ensure your sluggish metabolism is waking up slowing to burn more calories.

  • Catch up with some exercise on the way to office:

** Take the stair wherever possible and skip the elevators. This could be your building stairs or railway station stairs if you travel by train or walk up to the office in your building which is on the 7th or 8th floor. If climbing 7 floors seems tiring, climb 2 to 3 floors and take a lift for remaining. Climbing stairs is a great way to burn calories and strengthen your legs.”

** Sitting at the desk for long hours is the most dangerous thing as we just discussed in the beginning of this blog. Here is the solution- get up from your chair every 1 hour, do certain stretches, instead of asking the office boy to fill up your water bottle take a stroll and refill it yourself, talk to your friends and come back to your seat and continue with your work.

  • Stand up and stretch every time you hit ‘send’ on an e-mail.”

Use “Walk n talk method” i.e start walking while you are on long conversations on call.
(i)  While sitting on a chair, raise one heel or both the heels then one leg and then both the legs while seated. This turn outs to be the best exercise for lower body, Similarly stretch out arms and do some free hand arm exercises or pick up water bottles and do some bicep curls which can be some good upper body workouts.
(ii) To strengthen the core, sit on a ball which forces you to balance yourself keeping your core engaged full time. If this is not possible in office, try out this ball method at home while watching television or eating dinner, playing video/mobile games or reading.  

  • 4) Get a Pedometer

Pedometer like GOQii band can be best used to motivate you by tracking the steps and kms everyday. To make this more interesting decide on certain weekly targets to completing steps target.
In a nutshell the above proves that there is no way you can say ‘I have a sedentary job’. NEAT exercises help you to shift your sedentary job to a bit active one with very simple efforts. Once you incorporate these activities, lot more will come to your mind.

 Let me know “How do you squeeze extra activity into your day?”

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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