Sunday, September 30, 2007

Relationships between fats and health .

It is not the food itself but how you prepare it that often determines the total fat ( and calories ) in a food .Compare the fat in 100 gms of broiled chicken ( 3.5 gms fat , 165 calories ) versus 100 gms of fried chicken ( 21 gms fat , 428 calories ) .What makes the difference in calories ? Fat . This feature suggests a variety of ways to manage a healthy level of fat in your diet .


Dr Rukadikar’s tips to handle fats in the diet :-

A ) At the grocery store – foods you purchase in the grocery store can tell you much about their fat content - if you take the time to read their labels .

Read manufacturers labels to determine both the amounts and the types of fat contained in foods .
Choose low- fat dairy products , including fat – free , 1 percent, and 2 percent , low - fat cheeses , and low – fat or fat – free yogurt .
Choose lean meats , fish and skin free chicken .
Choose foods naturally rich in the antioxidant nutrients and other protective compounds by eating five or more servings of fruits and vegetables every day .

B ) In the kitchen - ladies , if you are vigilant while cooking you can make much difference in the health of your family .

1. Use only 500ml of oil for single ( adult ) for 1 month . Also use canola oil and olive oil for baking , cooking and salad dressing .If you reduce fat by one tablespoon of butter or oil , you lower the total fat in the food by about 12 grams and at least 100 calories .
2. Prepare and or buy fried foods sparingly ; rather bake , braise , broil , steam, poach , and sauté .
3. Experiment with some new low fat , low cholesterol recipes . They are available on net or diet books.
4. Use low – fat or fat – free dairy products and bakery .Learn to substitute : low fat or fat – free milk for whole milk , low - fat or fat – free curd for sour cream .
If you are saut̩ing a vegetable such as onion in butter , margarine , or oil , try reducing the amount used and substituting water , fat Рfree vegetable or wine in its place .

Monday, September 17, 2007

“ FAILURE TO PLAN , IS PLANNING TO FAIL .”

Losing weight starts with one simple but powerful act :
You have to wake up, stand up and start walking. It’s only then can you lose calories in the way you never imagined before. Big changes start with little steps taken unwaveringly and with a single-minded determination.
Remember that everything counts. It means that everything you do, no matter how big or small, either takes you closer to your goals or then further away from them. Re-evaluating your lifestyle in terms of your health and fitness is a big must to walk on the right track. And walk you must!
Most people apparently have no time to hoof it. But imagine a scenario where the Government offers a booty which will be all your’s if you walk for an hour every single day for a year. Do you think you would possibly find many people in front of the television or at the computer or even at their office desks whiling away their time? Wouldn’t the roads, railway platforms, public parks, schools, colleges, offices, bookstores, coffee shops and possibly even the Parliament have people doing nothing but walking off their sweat? And would you be surprised if the end result was people without bulging bellies, high sugars and anginal pains? Or then a world without the killing diets, devastating workouts, the manic supplement-swallowing and the struggle of the jelly-bellies with unscientific gadgets?
It is said that ‘Failure to plan is planning to fail’ and that is why plan your walk. Begin with the Where and go on to When, How and How much.
“There is only one corner of the universe you can be certain of improving and that’s your own self,” goes another wise quote. Let’s begin with that corner then.
YOU HAVE NOTHING TO LOSE BUT YOUR INCHES !

Wednesday, September 12, 2007

DON'T SKIP BREAKFAST

Dieters tend to start the day with their greater willpower

1. Means they often eat a very-low-calorie breakfast & lunch.

2. Often, this brings them to midday or early evening with excessive hunger.

3. In turn, this leads to overeating at day’s end.

Monday, September 10, 2007

Exercise - why and how much ?

Exercise Programme
Best exercise - Brisk walking.
Exercise need not be strenuous.
Aerobic exercises like badminton, Tennis, Jogging, improves cardiovascular function.
Intensity should increase gradually over days / weeks.
More moderate the intensity of activity (brisk walking, jogging, aerobic dancing) & longer the duration, the greater the use of fat for fuel.
Higher the intensity of activity (sprinting, hurdles, rowing) the greater the use of carbohydrate for fuel.

Benefit of Exercise

Reduction of weight
Controls blood sugar hence reduces the antidiabetic medications.
Improves insulin sensitivity
Reduces hypertension
Reduces triglycerides
Increases HDL cholesterol i.e. - Good cholestrol
Increases cardio-vascular tolerance
Physical & above all - Mental well being

Wednesday, September 5, 2007

TEN CRUCIAL QUESTIONS :

1.Does your overweight affect your lifestyle ?
2.Do you think about food more than you like ?
3.Do you often eat when you are not hungry ?
4.Do you sometimes prefer to eat “ in secret “?
5.Do you usually eat in response to stress ?
6.Do you often binge without apparent reasons ?
7.Do you usually overeat after 8 p.m ?
8.Do you often feel guilt about what you eat ?
9.Are you and significant others unhappy because of your obsession with food & weight ?
10.Have you dieted or exercised before and eventually gained back all you have lost plus a few extra pounds ?

YES to 3 or more is significant !

????????????????????????????????

Monday, September 3, 2007

IS YOUR PHYSICIAN MISSING SOMETHING ?

Obesity is pretty complex; it is not a simple disorder. Extra calories that are taken as food are initially stored in subcutaneous tissue where it is safe. The overflow of fat in other tissues mainly into the abdominal compartment and liver and perhaps into the muscle and may be even into the pancreas is seen. When it starts accumulating in these other organs a person starts developing the medical problems .
It is often seen that your Physician & or Cardiologist is too busy in dealing with the emergencies and hence the preventive management aspect is sidelined . INTERHEART Study had clearly identified NINE important modifiable risk factors that accounted for 90% of acute myocardial infarctions ( heart attacks ) across all age groups and races . These nine simple risk factors namely high lipids , smoking, diabetes, hypertension , abdominal obesity and also psycho – social stress ,not getting enough fruits and vegetables, not getting enough exercise and not drinking any alcohol at all. Off these nine , SEVEN ARE LINKED TO OBESITY .

Obesity management is not about loosing weight. Obesity is a disease; it gets to be a disease when a person starts having medical problems.
So the first thing to do Would be to lose excess fat (hence the weight ) .

Saturday, September 1, 2007

EVERYTHING COUNTS

Changing sedentary habits can be difficult . If your enthusiasm for exercise starts to wane , try these strategies :

1.fight discouragement by focusing on short term goals that can be attained more easily .
ask for support . the encouragement of your friends and family should help you keep going .
2.make sure you still enjoy what you are doing . If not try varying your route , inviting a friend or family member to join you , or switching our to a different form of exercise .
3.Pick up a book or magazine devoted to your favorite physical activity to get some new tips .
4.Treat yourself to a new pair of shoes / walking shorts instead of any eating’s.
5.Jot down what you do each day to keep a record of your progress . Keep a habit of looking back every week , take pride in your accomplishments.
6.If you need to miss several days of exercise because of injury or illness or any other unavoidable reason , wait until you feel better before resuming .Till that time you can easily keep a watch on the diet . But for exercise to restart you may need to do it at low level initially . But don’t get concerned , soon you will be enjoying your previous level of activity and all its benefits .

Keeping a good thing going.

ASANAS FOR ABDOMINAL TONING EXERCISE 3

SHALABHASANA (Ardha Shalabhasana)

Posture
Shalabh means 'locust' as the position of the body in the asana appears to be like that of a locust. To facilitate easy learning first we will learn Ardha Shalabhasana.
Pre position
Prone Position.
Procedure
Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.
Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.
Position
In this asana leg should be raised and kept stable without allowing it to bend in the knee. The chin should rest on the ground. The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised, the other one should be kept straight and pressed to the floor.
Releasing
Inhale and exhaling bring the left leg down on the ground and then back to the prone position.
Duration
Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
Internal Effects
This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands.
Precaution
People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Physician or Orthopaidician before practicing this asana. Jerks and unbearable strains should be avoided.