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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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Inflammation –What you should know

Inflammation –What you should know

When you think pain, think inflammation.
 
Inflammation is a good thing. It’s your body’s way of rising up to fight out germs/bacteria/infections, heal bruises when you fall, heal torn ligaments/tissues/tendons etc.
Once it does its job of fighting out these invaders or foreign organisms, the inflammation should reduce back down to normal.
The problem arises when that does not happen.

Have a torn ligament or muscle pulls that your struggling to heal? Seen the best doctors, therapists etc and still not fixed? Struggling with arthritis and joint pain?
Check your CRP (C-Reactive protein) levels and focus on reducing inflammation. The cure is in reducing inflammation.

Many of us live with chronic inflammation and that’s dangerous. It’s also one of the reason people –struggle to lose weight, experience excruciating joint pains,
age faster than normal
feel tired through the day,
higher chances of cancer and heart disease,
Fibromalgia / Headaches/Migraines,
higher chances of Alzheimer’s/dementia, struggle with diabetes,
feel depressed and low.

Silent inflammation like the ones described above can destroy your nerves and cellular health, suppressing and weakening your immune system, leading to deadly diseases like cancer, etc.



What’s scary is the fact that you can be extremely healthy and fit, but silent inflammation could be eating into you from inside, which is one of the many explainable reasons why cancer or heart attacks can strike down a healthy and young human being.
Checking cholesterol levels, Vitamin D3, B12, SGOT, SGTP is imperative, but what most people miss out on is checking their CRP levels. (C-Reactive protein). This is an important protein level to check and a simple blood test will cover that for you. This level will tell you volumes about the amount of inflammation you have in your body.

In my years of experience what stands out in a cancer report of a person is an increase in CRP levels and white blood cells and the immediate action is to reduce inflammation thru food and lifestyle change.
Diseases breathe in inflamed environments, in environments that are acidic and in environments where there is less oxygen supply to the cells.

Over training causes inflammation.
Vigorous exercise, inconsistent exercise and high intensity training which is not planned for your body type will make your CRP levels soar and kill your immunity, which is why many trainers ask their clients to take a Vitamin C and E post workouts.

Running marathons without proper nutrition causes massive inflammation.
Stress causes inflammation (chronic stress).
Improper nutrition (high fat foods, sugar, artificial sweeteners, doughnuts, white sugar, aerated drinks, salty foods, packaged foods), and Smoking  causes inflammation. (I’ve seen CRP levels fall in a smokers’ blood report within 10 days of kicking the butt)



How to keep your inflammation in check:

Smart and moderate exercise such as meditation and controlling your stress and BP levels, nuts and seeds,
green leafy veggies and fruits,
good fats ( like nuts, olive oil, coconut oil) helps in keeping your inflammation under check. Finally, I should not be saying this but it has been proven that a small amount of alcohol can actually lower CRP levels. Vitamin D3
, Curcumin (turmeric extract) is one of the best spice based inflammation fighters.

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How to lead a Healthy Lifestyle?

Healthy Lifestyle
Living a healthy lifestyle is easy…hmm…really? I am afraid it is not. I have been asked this question an umpteen times and my answer has always remained that one should strive to change their routine or habits to maintain physical and mental health, both of which works simultaneously.

Seldom have we found people doing this. Healthy habits are not taken care of by majority of people. Considering the fast paced techno savvy lives that we all lead money is something that everybody is chasing and in the process forget to take care of themselves and their health.

To lead a healthy life one should eat healthy, exercise regularly, drink lots of water daily and reduce stress.

Here are a few healthy habits that can be practiced in our day to day life with no extra efforts irrespective of what age or gender you are.

In order to live a healthy lifestyle one should have a balance. Here is how you can get a balance in your life:

(i) Exercise for at least 45 mins five times a week

(ii) Consume 2.5 to 3  litres of water daily

(iii) Eat 6 -7 meals a day (breakfast, lunch, and dinner will remain main meals and mid- morning, mid-afternoon, mid-evening will remain small meals).

(iv)  Choose lean meats, poultry, fish, beans, eggs, nuts.

(v)   Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels  because the first listed items on the labels.

(vi)  Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.

(vii)  Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger,

(viii) Turn the TV off and get 7-8 hours of sleep everyday

(ix)  Follow a food pyramid which is –keep an eye on your portion size,

(x)   include fresh fruits and vegetables in your daily diet

Physical Wellness (For The Body)

  • Good Nutrition, Eating Right
  • Getting Physically Fit, Beneficial Exercise
  • Adequate Rest
  • Stress Management

It is said that ‘a sound mind is in a sound body’. This old adage is true and I am sure most of you will agree with me.

In order to live a mentally healthy lifestyle it is important to have control on our minds and emotions. It’s just not enough to have a positive attitude, mindful eating is equally important.

Do not let stress take over your life. Try to follow your dreams or engage in some kind of a hobby that relaxes you and relieves you of your stress. Try and avoid junk food as much as you can because that satisfies only your taste buds not your system’s hunger. Our body receives zero nutrients from it.

Emotional Wellness (For The Mind)

  • Positive Thoughts and Viewpoints
  • Positive Self-Image
  • Give and receive
  • Forgive
  • Love
  • Laugh
  • Inner calmness
  • Be outgoing

God gifted us super system it’s BODY so let’s nurture it by promising ourselves to sustain it by inculcating good habits.

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