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November 25, 2017 By Palak Mittal 2 Comments

What should you eat before your workout?

pre workout meals1

It is a commonly known fact that workouts are necessary for the maintenance and well-being of our system. While working is on everybody’s mind, must also work out with the sole aim of wanting to reduce their weight. To achieve your weight loss goals proper diet combined with exercise is the best

For all those wanting to start their workout regime has to bear in mind that one cannot exercise without having something to eat as diet and exercise go hand in hand. In fact. Diet contributes 70% and exercises 30% to achieve the desired results. But 70% diet does not mean you have to eat less, it means that you eat the right meal at the right time and in the right proportion. Hence it is very necessary to look into your pre-work meals.

Why proper pre-workout meals are necessary!

One of the reasons to have something to eat before you start your work out is to protect your muscles from overstrain by reducing the glycogen depletion and the breakdown of the muscle protein. Also, the levels of the stress hormone called cortisol can be maintained at the optimal level by giving your body the proper nutrition that it needs.

Pre-workout meals should be a combination of complex carbohydrates and simple carbohydrates for a slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise-induced muscle loss. When you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fibre.

Ideally, if you work out in the mid-day, afternoon or in the evening one should eat about 2-3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption. Some of the examples of pre work out meals can be whole wheat toast with banana and low-fat yoghurt and fruit smoothies with some granola bar or any traditional Indian balanced meal.

For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tend to be between 10-12 hours. During this overnight fast, your glycogen stores slowly decline because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit be the best choice.

I have put down a list of few foods that you can have a workout! By feeding your system with proper nutrition before any form of exercise you can achieve positive results

#Fruits:

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The consumption of fruits with a high glycemic index can be ideal for a workout. The high GI fruits not only contain low fat but also contain easily digestible sugars. This helps the food to digest well before the workout and the necessary fuel needed for a vigorous workout is also obtained. Also, you do not feel this healthy snack bouncing in your stomach while exercising, thus relieving you of an uncomfortable feeling. Some of the fruits which can be consumed are the banana, apple, mango, pineapple, watermelon, etc.

#DryFruits – Almonds and Walnuts:

dried fruits

Dried fruits, as well as nuts like almonds and walnuts, can be an excellent pre-workout snack. Firstly, they get digested very fast and thus you can grab a hand full of the nuts just before you head to the gym. Also, they comprise of carbohydrates, which can be easily broken down and provide you with the necessary energy during a vigorous exercise.

#Chia Seeds:

cia seeds

Packed with powerful antioxidants, omega-3 fats and proteins, chia seeds can form a perfect pre-workout meal. These help in getting the much-needed energy, strength and stamina, you can safely vouch for chia seeds.

#Oatmeal:

oatmeal

Rich in fibre and vitamin B content, oatmeal can be voted as another best pre-workout food. Because of a large amount of fibre in it, it gets digested slowly, providing a steady release of energy into the bloodstream. This can keep your energy levels up for a long time.

But a word of #caution! Oatmeal gives best results during a workout when consumed at least half an hour before you hit the gym.

#Lemon and Honey water:

lemon honey water

To start your day fresh before a workout, you can consume lemon and honey water. The honey and lemon combination can give you the much-needed energy to sustain throughout the workout. Being an excellent detoxifier, drinking this is a sure way to achieve your weight loss goals.

#Yogurt:

Packed with protein content, yogurt should be had well before workouts. It prevents muscle damage and when combined with fruits, it can form an excellent pre-workout snack.

Have a happy workout by consuming the above-listed foods and stay fit and healthy!

November 24, 2017 By Richa Athavale 3 Comments

Are you having your fruits the right way?

fruits

Fruits are a great choice when it comes to eating healthy. But, that’s not all, there is more to it. Having fruits at the right time, in the right form and the right combination is important. A common mistake, I have observed among people is the wrong way of consuming fruits.

Let’s see what they are:

Having fruits with meals or post meal
Having fruits late evening or night (post-dinner)
Having fruit juices

The above mentioned are certainly not the right way of consuming fruits and is harmful. Let us take a look at each of these in a detailed manner.

Having fruits with meals or post meal

Our meals contain lots of sugar & calories. All carbohydrates sources like rice, bread, chapatti etc. are finally broken down to sugars in our digestive system. Other components like dal, curds, chicken, eggs, and fish have proteins. Calories come from all these foods. Fruits contain natural sugar – fructose. Though natural it is still sugar. Adding a fruit to it will increase the calorie load. When fruits are consumed along with lunch or dinner, the excess sugar from fruits has a higher chance of turning into fats. The body always stores excess sugar as fats. Moreover, the combination of fruits with other foods might turn poisonous. When fruits are mixed with other food it creates digestive disorders. This cause indigestion, gas and bloating.

fruit 2

Having fruits in the late evening or night (post-dinner)

There is a simple reason why you should avoid fruits in the late evenings or at night. Our activity reduces towards the end of the day. Calories or sugars that we eat the food get utilised (burnt) when we are active. Fruits have a natural source of sugar-fructose. We do not need this sugar during the night when our activity levels are low. The extra sugar from fruits gas high chances of getting converted into fat. Thereby increasing the body’s fat %.

People who have the night shift or sportspersons having a game in the late evening can go for fruits at this time.

fruits 3

Having fruit juices

This is one of the common mistakes that I have observed. In fact, this very aspect provoked me to write this article. We have fruit juice out of the notion that it is very healthy or just a plain convenience. But, did you know that it is harming us in a big way? Fruit juice lacks fibres. A juice is taken out from relatively more quantity of fruits than what one can eat in one serving. As compared to this, we get all the fibres when we eat a whole fruit. Fibres help in removing the toxins & wastes from your body. When we have juice we tend to have it faster as compared to eating fruit pieces. Having a fruit juice raises blood sugar level faster. Whereas eating fruits in pieces is fibre rich and brings the Glycemic Index (GI) of the food down. Glycaemic Index is the rate at which sugar is absorbed into the blood. It is very important for having blood sugar levels maintained for Diabetic, pre-diabetic or even for a normal person.

Believe me, the satiety value is much more when you bite into a fresh, juicy fruit. All those who are having sweet cravings, try having a fresh fruit and see how dramatically you get that feel good factor!

Fruit juices can be had by elderly, sick people with digestive disorders. Sportsperson with very high activity levels can have it post-game/ exercise.

In a nutshell

Have fruits as a mid-meal (in between your meals). Few best times are
As soon as you wake up 6-8 am
Mid-morning meal 11 am
Evening snacks 4-5 pm
Avoid fruits post 6 pm or late night unless you have high activity
Always opt for a whole fruit & ditch the juice

November 23, 2017 By Dr. Viral Thakkar 2 Comments

Identify Slow Poisons in your Life

chronicXdisease

According to the EURO Symposium, a chronic disease has been defined as “An impairment and/or function that necessitates a modification of patient’s normal life, and has persisted over an extended period of time”. According to a report by WHO, the total number of people dying from chronic diseases is double that of all infectious diseases (including HIV/AIDS, tuberculosis and malaria), maternal and perinatal conditions, and nutritional deficiencies combined. The exact cause of any chronic disorder is not yet known, though it is concluded that it is multifactorial and many theories have proved there are associated risk factors.

slow poison-1

Prominent of chronic diseases are

Coronary artery disease including blood pressure
Ischemic stroke
Mental disease
Diabetes
Thyroid
Some Cancers

Main causes for these are

Over-nutrition
Lack of physical activity
Addictions like smoking, alcohol, tobacco etc.
Poor sleeping habits
Stressful lives

These lead to raised blood pressure, glucose levels, abnormal blood lipids, overweight and obesity. If you indulge in the above, you are at risk! There are numerous other factors which cause chronic disorders and are beyond your control, for instance:

Conditions before birth and in early childhood influence health later. E,g, low birth weight is known to be associated with high blood pressure, heart disease, stroke and diabetes.

The impact of risk factors increases with age.
Social, economic and cultural change – globalization, urbanization, pollution, population ageing, and the general policy environment have impacted health.
Psychosocial and genetic factors also play a role.

healt check up-diagnosis

Listen to your Body– Meet a medical practitioner if you have the below symptoms –

Unusual pain/ discomfort in your chest, neck, jaw or arms, pressure or tightness in the chest usually points towards a heart attack
Dizziness, lightheadedness, or fainting with exercise or exertion
Shortness of breath with mild exertion, at rest, or when lying down or going to bed
Ankle swelling, especially at night
A rapid or pronounced heartbeat
Lower leg pain when you walk, which goes away with rest
Frequent urination, excessive thirst, increased hunger, weight loss, tiredness, lack of interest and concentration, a tingling sensation or numbness in the hands or feet usually point towards diabetes.

What can be done?

You can’t blame the government for your health! You play a VERY IMPORTANT role in being healthy

Eating healthy won’t kill you! Include fruits & green vegetables in your meals. Indulge, but complement it with exercising & prevent risk factors like cholesterol, diabetes and all metabolic syndromes
Get Moving! People don’t swear by Yoga, gym workouts and walk for nothing! Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system to work efficiently.
Tobacco, alcohol and drugs run havoc with your system. The nicotine makes your heart beat faster; the particulates will make it harder for your lungs to exchange gasses; the carbon monoxide will make it harder for your blood to carry oxygen efficiently, and the carcinogens make it harder for your body to keep itself cancer-free. Illegal drugs can damage the brain, heart, and other important organs.
It is a good practice to conduct basic medical tests. The symptoms discussed are just a tip of the iceberg. Many times when symptoms set in, all the physiological compensatory mechanisms also set in, so to pick up a disease early in an annual checkup plays a major role. To know more, read the blog “A stitch in time saves nine”.

A detailed account of all chronic disorders is difficult to mention in this blog, but be rest assured, you are shaping your health every moment. Your attitude, mental health, physical habits and way of living life at this moment decide your next. So you take a call whether you want to stay healthy and cherish this creation or be a victim of chronic disorder tsunami which is engulfing us today. CHOICE IS YOURS…….

November 22, 2017 By Parwage Alam 8 Comments

How to select your running Shoes?

running shoes1

If you indulge in a kind of fitness, you will realize that almost all kinds of workouts require decent sports shoes. Based on what is your fitness regime? Whether you are a runner, or you play a racket sport, or any other sport, or just train in the gym, depending on the workout or the sport, you have to have appropriate shoes.

The injury caused by inappropriate shoes can needlessly derail your fitness routine. Strenuous outdoor workout or long distance running puts an increased amount of pressure on your feet and therefore wearing the right shoes are important to prevent injury.

The next most common question asked by people is what shoe do I buy? Whether you are a pro, intermediate or beginner in running, shoe shopping can be tricky. The technology is constantly changing and there is continuous research happening on this front due to which new products, foams, and materials are being invented every year. This is creating confusion among runners and they do not know what to believe and what not to believe.

Some common mistakes Runners make while buying Running Shoes.

Wrong foot measure leading to wrong shoe size impacts running.
Confusing volume with the width of the shoes. Should I buy with more cushioning or less? And, end up selecting the wrong one.
Buying one size bigger than your original size and they trying to adjust the size by wearing thicker socks, this hinders running practice.
Following your Runner Friends. If you are a beginner and you have a friend who is a good runner, you always end up buying the same shoes which your Friend is using.
Wrong reviews about shoes. Nowadays people start purchasing shoes online and their online seller can easily manipulate the reviews by giving fake reviews. Which misguide the people who buy their shoes on the basis of Reviews.
Cool dashing Shoes. Sometimes you end up buying the shoes only because it looks cool and enhances your personality.
Discount and Offers – Some stores trying to clear their stocks and run some attractive offers, please avoid such offers as all shoes have their life and these shoes under offer has already spent their life on a shelf.
Buying shoes during the day- Most are unaware of the fact that feet swell during the course of the day. Your feet tend to get bigger at night. Therefore, you need a footwear that fits well—not too tight—during all hours, so always prefer your shoe shopping later in the day.
Trying only one shoe– While buying shoes more often than not, most try out only one shoe. I am not sure if you are aware that both your feet are not the same size. Chances are that one shoe will be fit on your one feet but not the other one. Hence, measure both your feet and then buy a pair of running shoes that fit the bigger foot.
Try shoes with the right socks: We always check the shoes by wearing the dress socks which is provided at the store for trial but let me point out here that dress socks are generally thinner than running socks (that has more cushioning), and this affects the fit of the shoes. Always take your running socks with you when you go to purchase running shoes.

Let me now give you some basic information about shoes and all that you need to keep in mind while shopping for your running shoes.

Here is the image of basic Shoe anatomy:

running shoe image 1

running shoe

running shoe-image 2

running shoe 2

Running Shoes are divided into 3 parts:

Outsole
Midsole
Insole
Upper

Outsole: A rubber outsole is where the bottom of a shoe is made of rubber. The outsole is the part of the shoe that comes in contact with the ground. It’s made of carbon rubber, blown rubber or a combination of the two. It provides durability and traction. The outsole can have many designs, flex grooves, and a split heel

running shoe image 3
2. Midsole:

running shoe image 4

The midsole comprises the cushioning material, mostly a closed cell foam called EVA (ethylene vinyl acetate). Polyurethane may also be used. Proprietary cushioning devices like encapsulated air or gel can be inserted into the midsole foam. Posts are areas of firmer, harder to compress EVA (ethylene vinyl acetate). Plates stiffen the forefoot area of the shoe. Shank stiffens the shoe under the arch and the middle area of the shoe.

Insole: It’s a removable insert that the foot sits on in the shoe

running shoe image 5

Upper: This is the material that encases the foot. It’s made from a soft, breathable material. The upper determines how the shoe fits and it has all the fancy looks and design.

The Upper comprises several parts :

➢Vamp and quarter panel

➢Toe box

➢Laces, Tongue, Eyelets, Eyestay, Overlays

➢Heel counter and Heel tab

running shoe image 6

shoe diagram image 6

While Selecting a Running Shoe you have to focus on the following aspects:

Road vs Trail vs Track: Road shoes should be more flexible and lightweight than the trail shoes which are sturdier and heavier. Track shoes are designed for traction and speed for various track surfaces.
Women’s shoes tend to be lighter with a softer midsole.
Foot Strike Pattern: How the foot initially contacts the ground – forefoot, midfoot or heel determines the area and level of cushioning that the runner may require.
Speed Work: Performance shoes for speed work are built lighter, narrower and lower to the ground than most running shoes. They tend to wear out faster than normal running shoes.
Injuries and Common Foot Problems: Injuries must be medically evaluated for shoe/orthotic prescription. Common foot problems like black toe, bunions, corns & calluses, ingrown toenails, etc. may find solutions in properly fitting shoes.
The degree of Pronation:

➢ Normal Pronation: It is the inward roll of the foot (about 15%) on landing

➢ Overpronation: It is the excessive inward roll of the foot (over 15%) on landing

➢ Under pronation: It is the insufficient inward roll of the foot

(less than 15%) upon landing.

running shoe image 7

Shoes are broadly classified as neutral, motion-control and

Stability/ support on the basis of the degree of pronation.

Tips for Fitting a Shoe:

Measure the size of the foot at the store as sizes differ between brands.
Shoes must be tried on both the feet
Feet swell after exercise or a run so it’s better to try on shoes when the feet are swollen.
Try the shoe with socks and orthotics that will be used.
The toe box should be roomy and shoes comfortable from the start.
Walk or preferably run on a firm surface with the shoes.

Finally, I would like to finish with the great lines of Hal Higdon – Finish: Even if you run slower than expected time, you succeed in any Marathon when you finish.

So keep running !!