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Indulge: Eat Without Feeling Guilty!

food

Ever since I have started health counselling, I have met at least 8 out of 10 people who go through a guilt factor after having eaten foods that they love the most.. Some of these people literally hate themselves for having done that. For most of these individuals an  outing/ family occasion/weekend/holiday means more worry about weight and less enjoyment.

Some of them miss meeting their friends and have stopped living their life because they don’t want to indulge while they are out.

Are you one of them?

If you are then, you must know that worry puts you and your body through stress and stress releases a hormone called cortisol which in turn promotes fat storage in our body. It increases the heart rate and breathing too. All of this can make one sick.

Cortisol makes you depressed and creates an imbalance in the biochemical reactions of the body. If you are worried about your health and weight, you must also be aware of the connection between the body and your mind. Our emotions share biochemical links with our digestive, nervous, endocrine and the immune system.

You must keep your negative thoughts and guilt away, else it will add up to stress. Your body will not be able to digest the food when you are very stressed! It’s like trying to stop a bull when he gets out of control.  It’s just a’int going to happen. Everyone has one weakness in food it could be a brownie, an ice cream cake, cheese cake, Pizzas, burgers and the likes that can make you go off track. For me it’s the brownie cake and oh yes how can I forget Pizzas! If one keeps feeling guilty about these foods one in a way then guilt is going to take the pleasure out of eating.

I would say eating without guilt is the key to keeping yourself healthy. It’s about enjoyment, spending time with family and at the same time having a balance  in everything you do. One should not worry unless you know you are eating extra everyday.

You must remember that there are no bad foods, there are just poor habits.

If you can form good habits over a period of time, eventually you will build a healthier you and start eating in moderation without guilt.

Here are some tips to eat guilt free and keep yourself in shape:

* Eat a bowl of salad before heading for a dine out as it will add on to the fiber in take, so while you enjoy family favorite, fiber will help you keep full for longer time.

*Enjoy your favorite food, savor it, eat mindfully, slow eating will automatically lead to portion control.

*Hydrate your body cells well, the craving for junk might be just that your body is thirsty.

*Moderation is the key.

*Don’t forget to add greens along with your favorite food.

*One meal or one food doesn’t make you healthy or unhealthy, worry is less healthier.

* Emotions are important, try to build good connect with people around you and contribute to the society, that will help you keep yourself positive and increase your serotonin levels. (The feel good hormone), in a way you are doing good to yourself while doing good to others.

*Remember a workout is not about just going to gym, it’s about doing what you love, it can be  dancing, chasing dog,washing car,gardening, cycling, have a life out of weight loss.

*Sleep well it will help restoring mind and body.

* Emotional eating due to stress is a part of life, try to reduce it by getting into hobbies, if you are finding it difficult to manage, relaxation techniques like breathing,meditation and yoga will help,feel good about yourself,live this moment, try to focus on present.

*Try adding food instead of subtracting and starving yourself, eating at regular interval helps your body boost metabolism.

*Slurp your juicy favorite fruits in the first half of the day when you are going to party out.

*Try switching from beer/diet sodas to wine.

*Go walking when the weather’s nice and you are looking pretty, enjoy the wind that shall make you move.

*Share your meals with your partner/friend so that you don’t stuff yourself.

*Don’t worry if you overeat a little, make sure of regular exercise and balancing out meals.

I would say shed off the guilt and move on!

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Role of Glycemic index in day to day life

 

Role of Glycemic index in day to day life

Have you ever thought of why some foods can be eaten in good quantities without worrying about the sugar rise or weight increase while in some others portion control is important? Glycemic index is the concept that helps us to choose food wisely. Are you wondering what is glycemic index and how does it help?

Glycemic index or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down during digestion releasing glucose rapidly  into the blood stream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI.

A lower glycemic index suggests slower rates of digestion and absorption of the foods’. Carbohydrates may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids.

Glycemic index of foods

Glycemic index values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:

Classification GI range Examples
Low GI 55 or less most fruit(apple, orange, peach, citrus fruits) and vegetables (except potatoes, watermelon), whole grainy breads, pasta, legumes/pulses, milk, curd products extremely low in carbohydrates (fish, eggs, meat, nuts, oils), brown rice, corn tortilla, wheat tortilla
Medium GI 56 – 69 whole wheat products, basmati rice, sweet potato, table sugar, most white rices ,Muesli,  banana, Honey
High GI 70 and above Corn flakes, baked potato, watermelon, croissant, white bread, extruded cereals (e.g., Rice crispies), straight glucose (100), peanuts

A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.

Benefits of the Glycemic Index

Eating a lot of high GI foods can be harmful to your health as it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced and will feel fuller for longer between meals.

  • Low GI diets help people lose and control weight
  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbohydrates improve diabetes control
  • Low GI carbohydrates reduce the risk of heart disease
  • Low GI carbohydrates reduce blood cholesterol levels
  • Low GI carbohydrates reduce hunger and keep you fuller for longer
  • Low GI carbohydrates prolong physical endurance
  • High GI carbohydrates help re-fuel carbohydrate stores after exercise

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Preparing for the 100 km Trailwalk – What you need to remember and do

Marathon walking

Walking is one of the easiest things one can do. We all do it every day. But, how does it feel when I say let’s walk 100 km in 48 hours!! “Are you kidding me???” That’s exactly how I reacted when I came across the 100 km Trail walk challenge. It is indeed a crazy bet!!

I have been into dancing and fitness for years. But, I never wanted to stop at just being fit. There has always been a kind of restlessness within me, an unreasonable desire to try out something new that I would remember for life and proudly tell my grandchildren about. That’s when I decided to push my limits and test my endurance and willpower, and there was ‘No way’ I could say a ‘No’ to this breath-taking Challenge-100km Trail Walk.

I am not the only one doing this. There is a GOQii Army along with 1000s of people across India   who are participating in this event, training for it day in and day out.

Apart from training, there are 2 most crucial things that we need to pay special heed to.

Nutrition and Hydration

Let’s check out what we need to do before, during and after the trail walk, considering we just have 3 days to go for the big day

  • NUTRITION BEFORE THE TRAIL WALK (3 days prior)-

We need to keep our Glycogen stores ready. Glycogen is nothing but a storage form of Glucose (energy), which disintegrates to release glucose in the bloodstream when body demands energy.

The only way to build up the glycogen stores is to Carbo-load our body 3 days prior to the event (exactly how the marathoners do). Many people consider it as a “golden opportunity”. That’s simply because we have all the liberty to relish the foods which are otherwise considered “fattening”.You might think I am joking, but we need this to blow up our glycogen reserves, which would ensure sustained energy supply during the event.

It’s a complete carb-treat for 3 days! We need to have a mix of complex and simple carbs. We can enjoy Rice, Rotis, Potatoes, Sweet Potatoes, Fruits, Dry Fruits, Breakfast Cereals (Oats, Cornflakes, Wheatflakes, Muesli), whole wheat bread with Peanut Butter, Daliya (broken wheat), Idli, Dosas, Biscuits, Noodles, Whole Wheat Pasta, Spaghetti, Nachos, Tortillas. Go for tomato sauce in pasta/spaghetti/nachos instead of cheese sauce. Cheese stuff is too acidic which might just slow down our body.

Acidic body equals to Less Oxygen to the cells. Thus, along with carb-loading, we also need to make sure we keep our body alkaline. Oxygen breeds in an alkaline medium, and our cells need maximum Oxygen during this period. Quick ways to ensure alkalinity- Grab a glass of lemon water twice a day or simply sprinkle lemon over your food before you eat or go for a bowl of sliced cucumber during lunch and dinner. Stay off Naans and Tandoori rotis. Most importantly, we need to stay miles away from the road-side food or unhygienic food as we don’t want to fall ill few days before the event or ever.

  • HYDRATION BEFORE THE TRAIL WALK

3 days prior, we need to double our water intake. If you drink 3 litres on a regular basis, you got to drink 6 litres now. This is just to make sure our body cells are well hydrated and well energized.

  • NUTRITION DURING THE TRAIL WALK

Surprisingly, you don’t feel very much hungry during the walk as your primary focus is on walking and completing it. Now that doesn’t mean you should forget to eat. We need the sugar boost, we need the food! Carry dry munchies with you such as dry fruits, nuts, khakras, biscuits, cookies, rice puffs or wheat puffs, roasted chanas, peanuts, foxnuts (makhanas), soya nuts, energy bars, etc. and munch on them at regular intervals not only for energy but to prevent acidity and headache caused due to large meal gaps.

When you halt for breakfast/lunch/dinner, make sure you aren’t loading your body with too much food. It might just make you sluggish and sleepy, making it difficult for you to get going again. Ensure that you effectively follow the ‘Portion Control’ mantra rather than going overboard with eating.

  • HYRDATION DURING THE WALK

Though we don’t feel the hunger, our thirst centre is very much active and we need to quench our thirst at regular intervals. It’s important that we don’t GULP down water but patiently SIP it.

Apart from plain water, we also need electrolytes (Sodium-Potassium) to prevent cramps/spasms while walking. Carry a small 250 ml bottle filled with ORS (electoral/ glucon D/ enerzal/ lemon water with salt) and make sure it lasts for the 10 km distance, which means we need not even over consume the electrolytes. Remember, moderation is the key.

NUTRITION AFTER THE TRAIL WALK

Now this feels Wow!!! It’s time to celebrate! It’s time to rest and recover. Along with carbs, we now need adequate good quality proteins as well.

Look out for a good mix of carb+protein in your meals-

Milkshakes or Fruit Smoothies, Paneer Roll or Paneer toast, Hummus with Pita bread, roasted Chicken or Chicken gravy with bread/rotis, Yogurt sprinkled with crushed nuts/chopped fruits/pumpkin seeds/sunflower seeds, Sprout Chaat with chopped veggies, Egg and Cheese toast, Grilled Fish with Boiled Potatoes and Salad, Bean rice (Rajma-Kidney Beans) with curd.

These are a few ways of ensuring that your muscles are well treated with proteins for recuperation and that your body is fuelled with a good power supply (carbs).

HYDRATION AFTER THE TRAILWALK-

You can get your water intake back to normal, but make sure it doesn’t go below 3 litres.

12 glasses or 3 litres is what our body needs to stay hydrated even on a regular basis.

So folks, gear up for the Mega event of your life, feel the rush and say it out loud- “BE THE FORCE!!!”

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Use this tool to eat Right and Lose Weight

portion-control
The concept of weight gain and weight loss will always remain the same, irrespective of any new theories on molecular science and diet, blood group diets, fad exercise programs, restrictive diets etc.

‘ Your body will only use how much it needs of the food you eat, for it’s functions Anything extra will get stored away, leading to possible fat gain’.

If you are very hungry, and your only option is a slice of pizza, you should eat it. Your body will break it down for the energy it needs.

What it may not be able to do is break down a couple of slices of pizza, with a portion of pasta and a tiramisu. It may if you’ve just burnt like 1500 cals and your body is craving replenishment of energy.

It is all about controlling your food portions. How much is enough for your body?

Only you can tell by being aware. Eating 2-3 rotis at night or at lunch is probably out of habit. It’s what you have done since you were growing up. But the situations are different. You ate more when you were probably more active and younger with a quicker metabolism.

Things change. Everything changes, including the way your body works and breaks down food, year on year.

What if your body really can do with just 1 roti instead of 3?

What if your body can do with a small scoop of ice cream instead of a large or super-sized portion?

What if you really don’t need 6 small meals in a day?

What if you could still enjoy your dessert or piece of cake, but share it, so you don’t get into a deprivation mode?

Most humans eat more than their bodies require. Especially with the massive choice of culinary delights available, the eye appealing desserts, the way food is plated etc…it works on our minds to a level that we crave it. And that’s OK. I love good food too, who doesn’t.

The problem is, we eat too much of it and there reaches a point when the body does not know what to do with the crazy amounts of food we eat, so when you see your belly/tummy, mid riff, waist starting to expand, that’s your body telling you, ‘ you are eating too much’  OR

‘ Your not exercising sufficiently, your not using all this excess energy that you are feeding me ‘

And what takes months or even years to develop into abdominal fat, as humans we always want things to happen for us quickly. Instant gratification, Instant results, and then we get crazy and desperate to lose that tummy, choosing options that can create more harm than good for the other parts of our body.

We get into intensive exercises, and damage our knees and backs..we get on crazy diets and lose a little weight along with bone density, and key nutrients.

PORTION CONTROL is difficult, yet the easiest way to lose weight, keep it off and moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This may be the solution to eating our favorite food, yet controlling the portions and being fair to our bodies.

When my friend Vishal Gondal brought back a portion control plate from the U.S  to show the entire GOQii team, I had a look at it and realized, this is what India needs.

Such a simple tool that will teach people how to eat, How much to eat without feeling deprived.

It can teach children all about the right portions that they should serve themselves, and I envision families using this portion control plate to serve themselves and build a culture of eating clean and right.

I used one for a month, serving myself everyday using this portion plate and at first I thought the quantity was too less, but quickly figured I was eating more than I needed.  I used a 1 cup portion serving for a few days and then cut back to a half cup serving at dinner.

Like all habits, it took a few days getting used to, but all I can say now is, I am eating lesser for sure and I don’t feel hungry after doing this.

It beats all fat loss pills, which anyway never work. This teaches you to eat the right way and anything that works towards making a shift in your lifestyle, is worth it, is sustainable and is the right way to go.

Once you get into the habit of controlling your portions and knowing how much your body really needs, you then begin to automatically apply the same when you eat out.

You can try this simple yet effective tool to change the way you eat and control or lose weight.

Moreover, using this will ensure you eat a balanced meal of carbs, protein, fats and veggies.

Get it at: http://purenutrition.co.in/meal-measure.html

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