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GOOD FAT versus BAD FATS

goodfatvsbadfat
How many of you would debate with me if I say FATS are good for your health? I think most of you would, right? I know for a fact that you will counter me on this and argue with me that fat is one of the major culprits behind heart attacks or high cholesterol levels and also that it has a very big contribution towards the distorted figure which now one is struggling with and trying to get back into shape.

Well, while I agree to an extent, I also disagree at the same time. I do not mean to confuse you. Let me simply explain this to you. All of us are familiar with the popular saying there are two sides to the same coin or the fact that there is good and bad in everything and every aspect. Same applies   to fats as well. There are good fats and there are bad fats.

You must be actually wondering when I say there are Good Fats. But, the reality is yes there are good fats. Let us now try and understand what good fats are?

There are three types of fats

1. Unsaturated fats (Good fats)

2. Saturated fats (Bad fats)

3. Trans fats (Bad fats)

GOOD FATS.

v  Unsaturated fats/ good fats are divided into 2 types:

1. Polyunsaturated fats – Omega 3 and Omega 6

2. Monounsaturated fats

POLYUNSATURATED FATS

What makes them good?

  • They help to build cell membranes, the exterior covering of each cell, and the sheaths surrounding nerves.
  • They’re vital to blood clotting, muscle contraction and relaxation, and inflammation.
  • They reduce LDL (Bad cholesterol) more than they lower HDL (Good cholesterol), improving your cholesterol profile. Even better, they also lower triglycerides.

There are two types of polyunsaturated fats: Omega-3 and Omega-6

  • Omega-3 (n-3) fatty acids

ü  Prevent and even treat heart disease and stroke.

ü  Prevent and treat autoimmune diseases such as lupus, eczema, and rheumatoid arthritis.

Good sources: flaxseeds, walnuts, canola oil, fatty fish such as salmon, mackerel and sardines

  • Omega-6 (n-6) fatty acids.

ü  Omega-6 fatty acids also lower the risk for heart disease.

Good sources: vegetable oils as safflower, soybean, sunflower, walnut, and corn oils.

MONOUNSATURATED FATS

These fats should be used as much as possible along with polyunsaturated fats to replace the bad saturated fats and Trans fats.

Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, sesame oil and most nuts.

BAD FATS

Saturated fats

What makes them bad?

  • They increase the acetate fragments in the body which is turn leads to increase in the production of cholesterol.
  • They tend to clump together and form deposits in the body along with protein and cholesterol, and get lodged in blood cells and organs leading to many health problems like obesity, heart diseases and cancers of breast and colon.
  • They build up in the arteries causing narrowing of the arteries called as atherosclerosis which consequently can lead to major heart problems.

Sources of saturated fats: Cheese, butter, cream, red meat. Saturated fat is also in tropical oils, such as palm oil, coconut oil and cocoa butter. 

  Trans fats- worst fats

What makes them bad?

  • Tran’s fat is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil but difficult to digest.
  • Raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.

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BANANA-The Misunderstood Fruit

Bananas
It was a normal day for me. As usual I was sitting in my cabin wrapping up my pending work for the day, and suddenly I find a teenage youth barging into my cabin. His first question was how could his friend who was following a diet prescribed by me, lose so much of weight in spite of having banana’s daily twice a day. I looked at him and replied Why not? And to that he again replied back how you could lose weight with a fattening fruit like banana?.

Majority of my clients, keep banana at bay, in spite of loving the fruit just because they think that it is fattening.

Well! I would like to take this opportunity to inform each one of you out there that other the Avocado, none of the fruits have FATS in them. More often than not fruits are cut off from the diet list of an individual without proper reasoning given and individuals assume that fruits are fattening and therefore avoid it out of fear

Banana, also known as a prepackaged fruit, that comes in a yellow jacket, is an all seasons fruit and widely available across the world. The fruit is high on simple carbohydrates, but if taken in right quantity and at the right time, it will never make you put on fat in your body.

Oops, did I say fat …… Well the explanation for this is that any natural food which contains simple carbohydrates or is high on calories, if eaten at wrong time or in wrong quantities then your body counts that as excess and stores it. The stored form is ‘Fat’.

Bananas are super food. It can combat depression, cure hangover, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis and blindness, mosquito itch, helps cure acidity, bloating, cramping…and the list can go on. I have chalked out few benefits of Banana

BENEFITS OF BANANA

  • It helps overcome depression due to high levels of tryptophan which is converted to Serotonin-the feel good factor.
  • Protect against all types of Cramping: muscle cramp, stomach cramp, night time leg cramp because of the Potassium content of Banana
  • Bananas reduce swelling, protect against type 2 diabetes, aid weight loss, strengthen the nervous system, and help with production of white blood cell, all due to high levels of Vitamin B6
  • It is high on potassium and low in salt, which helps lower blood pressure and protect against heart attack and stroke.
  • High on fiber, it helps mobilize bowel movement, thus relieving constipation.
  • Bananas are natural antacid and helps relieve acidity and heartburn.
  • Want to Quit Smoking? Have a Banana as they have high levels of B-vitamins, phosphorus & magnesium to speed recovery from effects of withdrawal.
  • Rub the inside of the banana peel to help relieve the itching of an insect bite.

One more question often asked is what is the best time to have them?

First thing in the morning before starting an activity, post an exercise, trek, dance, as a meal. Have them without fear.

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Do you know your Body Type?

body-type
I have always come across people who think that any diet can be used to lose weight/maintain weight/gain weight, which is not the case. There are different body types according to which a diet is made; of course individual health history is also important. In fact even gym workouts are based on this different body types..

The Three Body Types are:

  • Ectomorph

People with this body type are very thin in structure. They have small shoulders and light build.  Their metabolism is way too high thus; they find it hard to gain weight. In fact the metabolism is so high that the body burns fat for sure but even uses muscle as a source of energy, thus making them look so thin. These are people who despite eating a lot do not gain weight. Their tendency to lose weight is more than gaining.

Triats of Ectomorph

  • Small Shoulder
  • Thin Body Frame
  • Under weight/skinny appearance
  • Long limbs
  • Fast metabolism thus very low fat
  • Hard to gain muscles.

MESOMORPH

The most athletic body is this one, where in they have large body structure. They gain muscle and lose fat very easily. This body type has positives such as low body fat like ectomorph and large frame like endomorph. This is the kind of body everyone usually dreams of. But, again if not maintained well it’s no use having such a body type

Traits of a Mesomorph

  • Shoulders are wide
  • Easily gain muscle
  • Lean body
  • Has less body fat
  • Small waist.
  • Large frame.

 ENDOMORPH

This body type is the one which has more fat. People with this body type have short limbs and gain weight very easily. Appear large in size. They find it hard to lose weight in spite of working on their diet and workout.

Traits of Endomorph

  • Broad Shoulders
  • Appear large
  • Gain fat easily
  • Metabolism is slow
  • Short limbs.

Every body type has its own advantage and disadvantages. According to an individual’s health goal, we work towards it.

It is not necessary for a person to be of any one specific body type only. There is even a combination of the above body types like Endo-Mesomorph or Ecto-Mesomorph.

With the above information, you can figure out your own body type easily. But, it is not necessary that Endomorph cannot become a Mesomorph, With dedication, efforts and hard work anything is possible.

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Rest and Recovery is important

Rest-and-Recovery-is-important-Satish
My friends often tell me how unfit they are. After I heard them out, I gave them a little pep talk on the positive aspects of fitness and undoubtedly they got all enthusiastic and decided they will also join me for a run from the next day. Couple of them said they would join me from next week and their discussion continued. Finally, they came to an agreement that everyone will join from the very next day.

The next day, I reached the decided point and I was surprised, my friends were all there on time. We began with some stretching then walked and jogged simultaneously as they were not used to it. We walked/jogged for an hour then ended the day’s session again with some stretching. Everyone felt energetic after the workout. Couple of my friends decided they would start gyming.

Next day we followed the same process and everyone was there. However, on the third day none of them turned up for jogging and neither had they gone to office? The reason being they had not rested enough and recovered well to be able to go about their daily routine after a workout.

It is very important to understand and bear in mind that ‘Rest and Recovery’ are two important aspects of any fitness regime. All the muscles and tissues utilised during a workout needs rest to recover.

We really need rest and what happens during rest?

Most people give importance to work out and diet but do not pay attention to rest and recovery. I am sure many out there reading this would have experienced something similar. Do you know that to get a good body rest is important as much as workout and diet? Growth occurs in the sleep phase as maximum hormones are released from the glands at rest.

The mail growth hormone testosterone and female growth hormone estrogen is released while in sleep mode. Throughout the day, the body undergoes lot of breakdown at a cellular and muscular level which gives rise to free radicals in the body. Free radical affects the immune system in the body. So sleep is very important for recovery.

Adult must get at least 6-8 hours of REM (Rapid eye Movement) sleep. But, the quality of sleep is equally important. One must feel fresh after a good sleep. Good sleep also helps to reduce stress which is main cause of all psychosomatic disorders.

 

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