Not Losing Weight!! Are You Stressed??

“I have always been weight conscious and very well follow all norms of healthy eating. The only reason I am visiting you is that - whatever I do on earth but this weight you know, I am not able to get rid of it. Isn’t there a simple, quick and easy way to lose weight?” Words to this effect - is how several of my patients introduce themselves, before we start with our nutritional counseling session.

If you are one of the many who eats right, works-out and yet are not losing weight; well it’s time to check your stress levels. Yes, you got that right; stress along with diet and lifestyle should also be addressed when trying to lose weight.

Scientific evidence suggests that what we eat contributes to mood, stress level, brain function and energy level. A diet rich in sugar, unhealthy fats, caffeine, alcohol can lead to more stress.

Eat to de-stress:

1.   Don’t skip your breakfast – when people eat a healthy breakfast, they tend to have consistent moods and are less likely to suffer food cravings later in the day.

2.   Eat small, more frequent meals – this will provide your body with continuous supply of energy throughout the day and help you avoid feeling tired or overly hungry.

3.   Omega-3s to the rescue – omega-3 fatty acids are found to reduce stress. Rich sources include fish, dry fruits, walnuts, flaxseeds.

4.   Serotonin – it is known as the happiness hormone. Complex carbohydrates as in whole cereals, pulses, whole fruits, vegetables help in serotonin production..

One thing is for sure when it comes to health there is no replacement for a balanced nutritious diet and exercise. Healing the mind with the body can take you to another level of well-being. 

for detailed article..


http://www.ehitavada.com/news.detail/paper_type/1/news_id/51837/date/2011-08-15

Tackling Childhood Obesity

Anshul (name changed) is a 10-year-old boy studying in 5^th standard, and is amongst the class toppers in school. Apparently he is not that of an achiever in sports or any field activities. In his younger days, he was more-than-chubby and every known person would always pull his cheeks lovingly and exclaim “How Cute”. Nobody can actually say when exactly his cute-chubby-cheeks turned in to flabs of fat. Ours is a culture, where an overweight child is considered to be one who has been loved and cared for.  Adding to which the family and friends use food to convey affection to children. It’s time for a reality check.

Research has proven that 40% of overweight pre-schoolers and 80% of overweight teenagers are likely to be overweight as adults. A chubby child may be cute to look at but it is injustice to the child from a health aspect.

Anshul’s parents are well- educated but are ignorant that childhood obesity does have many health repercussions. As-a-fact-of-the-matter, it is the leading cause of diabetes in young adults. In addition, high blood pressure, elevated lipids, poor bone health, early onset of heart diseases, liver disease and asthma can be associated with childhood obesity.

What exactly should his parents do?

Anshul is in his growth phase and still has his adolescent years to curb that fat into lean mass. Bringing out simple changes in his routine can effectively help improve the situation.

§  Moderation is the key. Anshul is a single child and has never really had to share his food. His parents will have to limit the quantity of food he is taking. Small and regular meals are the way to go.

§  Do not skip meals - Skipping meals can lead to out-of-control hunger, often resulting in overeating.

§  Food stocked at home should be healthy snacks like fruits, milk, buttermilk and roasted snacks.

      Pre-planning is an essential tool to ensure that food is meant for nutrition and not to just suffice hunger.

Always remember changing the diet and lifestyle of the child requires complete support of his family. Proper care and planning will aid in the long run.


for detailed information
http://www.ehitavada.com/site.home/paper_type/1/date/2011-08-08/page_no/10


http://www.aboutchildobesity.com/child_obesity_prevention.htm

LOSE WEIGHT WHILE YOU SLEEP!!

Have you ever experienced a day when no matter what you ate, you never felt full or satisfied? 

Most of us understand foods that should not be had for healthy living, but are you truly able to restrain them? 

Do you sleep enough to keep your weight under check? 

    Substantial medical research suggests some fascinating links between sleep and body metabolism. The quality and quantity of sleep silently contours the hormonal activity tied to your appetite. What sleep deprivation can do is make the hunger hormone levels to rise, which means that appetite is stimulated more than the normal. Also the satiety hormone tends to decline, which means you don’t feel satisfied after your meal and so you want more food. The two combined, sets the stage for overeating.

         In theory it’s all about calories in and calories out; just eat right, exercise and anybody can be healthy and fit. We do however know by our experience it isn’t that simple. The simplicity is in the creator’s thought and the rotation of the earth which results in the day and the night. Think about it, if it were not for the nights would we survive.

        In today’s world we have evolved and made life easier for ourselves. This development has taken place because we have created some extra hours in the span of the day, during which we can be productive. Tonight we would may be watch television or a movie or surf the web or else even go night shopping and yes have a late night dessert or snack. So much fun and recreation which would ease out the whole day’s toil; isn’t it? We would stretch the day in to the night and make the most of our limited life. Technically speaking, when we sleep less the brain slogs to keep us focused and alert. In order to remain attentive all the time the brain requires quick energy for which it sends out urgent messages. This mechanism triggers us to crave sweets and carbs. The cravings and over eating result in disorders like obesity, heart diseases, diabetes and many more. Will power alone cannot override these cravings.

         Sleep loss leads to decreased alertness, tiredness, mood fluctuations and erratic food choices. The good news is that increasing your sleep by even half an hour can drastically improve the way you feel, function and eat. Sleep needs vary, but in general most adults require anywhere between 7 to 9 hours of sleep. To lose weight: “eat right portions at right times”, “make active lifestyle a habit” and “sleep well”. I call it the dream diet to lose weight.

There is nothing as relaxing and rejuvenating as a good night’s sleep. When you wake up refreshed and revitalized you are in better control of your body and mind, which is most vital so that in the day you eat what you are supposed to eat and this time your diet does not suffer. 

Sleep is a luxury for the lazy and a necessity of the busy.


http://articles.timesofindia.indiatimes.com/2011-04-10/nagpur/29402666_1_sleep-disorders-sleep-medicine-rem

http://www.ehitavada.com/news.detail/paper_type/1/news_id/48894/date/2011-08-01

WHY DO YOU EAT?

Choose one day of the week that is typical of your eating pattern. Make a table and list all foods and drinks you consumed for the day in the first column. In the second column mention the approximate amounts of consumption. Make a third column to indicate why you chose to consume each item. Pick from the following reasons. 

Taste / Texture Emotion / Likes Advertisement Convenience Availability Family / Tradition Hunger Friends/ Relatives Health Routine Cost Weight control

(There can be more than one reason to choose a particular food)

• Now ask yourself why do you eat food? 
• What according to the table is the most frequent reason for doing so? 
• How many number of times does health appear in the reason for food choice? 
• Should health be given a higher priority in the day???