The secret to weight loss may be closer than you think. In fact, it may be sleeping in bed with you. Number of couples are dieting together. In fact, >10% are going through their weight loss programs with a Husband / Wife . "It's one of the best things we've ever done together," said one of the weight enthusiast couple. Many couples suggest that they're finding a kind of accountability and support that they couldn't get anywhere else.
More couples follow this trend because "losing weight with a spouse works." A recent study in which couples going through a fitness program together were 5 times more likely to stick with it than if they tried it alone.
Dieting alone never works up to the mark , "One person in the household dieting doesn’t last long," as the other member is never interested in his diet programmed. But doing together works , husband is cautious while ordering during dinner and wife tries to keep it light while cooking at home and very careful to make sure of reducing the serving sizes .
So also while they go grocery shopping together, one can manage to stick to the monthly quota and other can be vigilant about the calorific value . Also keep a track and plan about things together for the week , in terms of eating outside and physical activity. "We push each other and cheer each other on . It’s really collaborative and we won’t let each other off the hook." Weight loss can be a positive experience and bring couple closer together. Behavioral modification and motivation are the two key factors when on weight loss programmed . Hence I believe , when your other half is with you , their is no scarcity of motivation to help you out .
So live life together , what size is up to spouse to think !
Monday, December 10, 2007
Monday, November 26, 2007
Magic pills and Weight loss
Had any patient , of heart disease or diabetes or for that matter any other disease experienced this , ‘ a unknown ( or known ) person comes to you and explains the benefits of using the pills as a remedy for their ailments’. I firmly believe the answer would be a big ‘NO’. Then why on earth people just pop those magic pills when it comes to obesity ( weight loss ) , when it is an established disease . Had it been a rational treatment , will they not be marketed in the similar fashion as all other drugs are .
Now it is far from a mystery that these magic pills are just high protein , high fibre pills to be taken as meal replacement formula . You may lose weight considerably , but are you really losing fat ? Then what good it is if you are not losing fat .
And the million dollar question , “ will I regain my weight after I stop taking these magic pills?” I believe I don’t require to answer this question , number of people have experienced it . For those who wish to experience , beware , You do regain your weight after stopping the pills .
Anything that is herbal or natural doesn’t have a side effects . How unscientific , if something has some effects it has to have some side effects . People on these magic pills do experience kidney and liver problems .
Finally , the cost , these pills drain your wallet first and then , if it all , your weight , latter .
When diet is wrong , medicine is of no use . When diet is correct , medicine is of no need .
Now it is far from a mystery that these magic pills are just high protein , high fibre pills to be taken as meal replacement formula . You may lose weight considerably , but are you really losing fat ? Then what good it is if you are not losing fat .
And the million dollar question , “ will I regain my weight after I stop taking these magic pills?” I believe I don’t require to answer this question , number of people have experienced it . For those who wish to experience , beware , You do regain your weight after stopping the pills .
Anything that is herbal or natural doesn’t have a side effects . How unscientific , if something has some effects it has to have some side effects . People on these magic pills do experience kidney and liver problems .
Finally , the cost , these pills drain your wallet first and then , if it all , your weight , latter .
When diet is wrong , medicine is of no use . When diet is correct , medicine is of no need .
Thursday, November 8, 2007
Diwali , Festival of lights - Eat light
This DIWALI take charge of keeping , yourself and your family , in shape and health . Loads and loads of sweets and namkeens and packaged foods are waiting to lure you.. Your nearby halwai has made good arrangements to display them in a manner to keep you gazing hungrily .
Visit any hospital , after Diwali and you will find Post-Diwali syndrome . All those diabetics and heart diseased admitted in hospitals for uncontrolled sugars and cholesterol . Increased weight can’t be sidelined .
With both partners working , there is greater dependence on packaged sweets ( mithaies ) , frieds , namkeens and other diwali savouries , since you don’t have time to make it on your own . This means that your health is at the mercy of the unregulated corner shop that sells these stuffs . “ They use vanaspati as an alternative to healthier oil to fry their stuff .” To add to grave , they may use the same oil number of times .
Now that is one side of the story . Probably , if you are weight conscious then you will be interested more in the other side . The chart mentions how much calories these stuff are loaded with .
ITEM WEIGHT ( GRAMS ) CALORIES
1. CHIVADA 100 420
2. CHAKALI 100 798
3. KARANJI 100 692
4. RAVA LADDU 100 464
5. BOONDI LADDU 1 PEACE 160
6. BADAM ( ALMONDS ) HALWA 100 570
7. GULAB JAMUN 100 412
8. RASUGULLA 1 PC 100
9. COOKIES 1 PC 340
10. PLAIN CAKE 100 350
11. CHOCOLATE CAKE 100 492
12. KACHORI 100 500
13. SAMOSA 100 417
14. NANKAT 100 584
1 chapatti ( 30 gms wheat flour ) gives approximately 105 calories . If you consume 100 gms of chakali it is equivalent to around 7 ½ chapatti . To consume 100 gms of chakali you require very less time . But to utilize that much amount of energy you require to walk more than 3 hours continuosly , which I believe is next to impossible in the busy schedule or even if you have time I bet you won’t do it . Accordingly see the chart for your favorite food . See how much you consume . More you know about what you are eating and doing to your body , the more you succeed in keeping healthy weight , body and mind .
This is an era of diet conscious people . Pronto , food industry is ready to serve you according to your demand . You ask for ‘ fat free’ ,here it is !Ask for ‘ sugar free’ , of course we serve . All those bakers and confectioners have kept a separate counter for diet conscious people . Beware. Some products imply that they are diet products but are far from it . Food labeled ‘80% fat free’ may sound healthy , but what if they had labeled the product with ‘ contains 20% fat’?. That doesn’t sound quite so virtuous . Things that have a diet label on them are not necessarily good for you . If they are low in sugar they may be high in fat or artificial sweetners . If they are low in fat they may be high in sugars or salt or monosodium glutamate . And any case they are going to increase your weight .
“ The road to prevention must begin with an increased awareness of even small weight gains”.
Try the following tips to eliminate the temptation to eat when you really don’t want to:
· Try to eat regular meals while eating diwali snacks , instead of skipping them, thereby reducing the likelihood of becoming uncomfortably hungry and then overeating later . Reduce your meal quantity by atleast 25% of regular meals .
· Ask your family and friends to encourage you to eat a healthful diet and not to force them to eat more diwali mithai and snacks .Make sure you also don’t force them to eat more .
· Home made sweets and savouries , namkeens ,etc can be very well made in low oil and low sugar. Use dry fruits ( including coconut and groundnut ) sparingly .
· Keep a variety of nutritious foods such as fruits and vegetables readily available.
· Don’t leave large amounts of food within easy reach, keep serving dishes off the table, for instance, and put the sweets and diwali savouries jar out of sight.
· Make small portions of food look large by spreading food out and putting it on smaller plates . Garnish empty space with low - calories vegetables .
· Don’t buy hard-to-resist food such as cakes, cookies and ice cream.
· Don’t shop when you are hungry and thereby more likely to buy tempting foods .
Your better half can say , “ Hey you can eat more and be merry , about gaining weight why think now , you can very well lose , if at all after diwali ?” . But , remember ‘ HEALTH IS THE ONLY CAPITAL THAT IS DIFFICULT TO REGAIN .’ And as the popular quote goes , “ An ounce of prevention is indeed worth pounds of cure.”
Visit any hospital , after Diwali and you will find Post-Diwali syndrome . All those diabetics and heart diseased admitted in hospitals for uncontrolled sugars and cholesterol . Increased weight can’t be sidelined .
With both partners working , there is greater dependence on packaged sweets ( mithaies ) , frieds , namkeens and other diwali savouries , since you don’t have time to make it on your own . This means that your health is at the mercy of the unregulated corner shop that sells these stuffs . “ They use vanaspati as an alternative to healthier oil to fry their stuff .” To add to grave , they may use the same oil number of times .
Now that is one side of the story . Probably , if you are weight conscious then you will be interested more in the other side . The chart mentions how much calories these stuff are loaded with .
ITEM WEIGHT ( GRAMS ) CALORIES
1. CHIVADA 100 420
2. CHAKALI 100 798
3. KARANJI 100 692
4. RAVA LADDU 100 464
5. BOONDI LADDU 1 PEACE 160
6. BADAM ( ALMONDS ) HALWA 100 570
7. GULAB JAMUN 100 412
8. RASUGULLA 1 PC 100
9. COOKIES 1 PC 340
10. PLAIN CAKE 100 350
11. CHOCOLATE CAKE 100 492
12. KACHORI 100 500
13. SAMOSA 100 417
14. NANKAT 100 584
1 chapatti ( 30 gms wheat flour ) gives approximately 105 calories . If you consume 100 gms of chakali it is equivalent to around 7 ½ chapatti . To consume 100 gms of chakali you require very less time . But to utilize that much amount of energy you require to walk more than 3 hours continuosly , which I believe is next to impossible in the busy schedule or even if you have time I bet you won’t do it . Accordingly see the chart for your favorite food . See how much you consume . More you know about what you are eating and doing to your body , the more you succeed in keeping healthy weight , body and mind .
This is an era of diet conscious people . Pronto , food industry is ready to serve you according to your demand . You ask for ‘ fat free’ ,here it is !Ask for ‘ sugar free’ , of course we serve . All those bakers and confectioners have kept a separate counter for diet conscious people . Beware. Some products imply that they are diet products but are far from it . Food labeled ‘80% fat free’ may sound healthy , but what if they had labeled the product with ‘ contains 20% fat’?. That doesn’t sound quite so virtuous . Things that have a diet label on them are not necessarily good for you . If they are low in sugar they may be high in fat or artificial sweetners . If they are low in fat they may be high in sugars or salt or monosodium glutamate . And any case they are going to increase your weight .
“ The road to prevention must begin with an increased awareness of even small weight gains”.
Try the following tips to eliminate the temptation to eat when you really don’t want to:
· Try to eat regular meals while eating diwali snacks , instead of skipping them, thereby reducing the likelihood of becoming uncomfortably hungry and then overeating later . Reduce your meal quantity by atleast 25% of regular meals .
· Ask your family and friends to encourage you to eat a healthful diet and not to force them to eat more diwali mithai and snacks .Make sure you also don’t force them to eat more .
· Home made sweets and savouries , namkeens ,etc can be very well made in low oil and low sugar. Use dry fruits ( including coconut and groundnut ) sparingly .
· Keep a variety of nutritious foods such as fruits and vegetables readily available.
· Don’t leave large amounts of food within easy reach, keep serving dishes off the table, for instance, and put the sweets and diwali savouries jar out of sight.
· Make small portions of food look large by spreading food out and putting it on smaller plates . Garnish empty space with low - calories vegetables .
· Don’t buy hard-to-resist food such as cakes, cookies and ice cream.
· Don’t shop when you are hungry and thereby more likely to buy tempting foods .
Your better half can say , “ Hey you can eat more and be merry , about gaining weight why think now , you can very well lose , if at all after diwali ?” . But , remember ‘ HEALTH IS THE ONLY CAPITAL THAT IS DIFFICULT TO REGAIN .’ And as the popular quote goes , “ An ounce of prevention is indeed worth pounds of cure.”
Wednesday, October 31, 2007
Walk for health, Walk for your life today!
The unremitting barrage of advertising of different gadgets of obesity treatment especially over television and print media includes mainly Gymnasiums and different exercise machines which has set the stage for a mass anxiety neurosis and pseudo beliefs and misconceptions. Scientifically , obese person is not advised to walk on treadmill or walker , or for that matter do any exercise in Gymnasiums . After every 14 kilograms of excess weight (than your normal weight ) , heart works double the times . In that scenario , any exercise ( barring walk ) will increase the activates of the heart , 3 or 4 times depending upon your level of activity . Hence , the chances of landing into heart problems are increased many fold .Again , after every 15 kilograms of excess weight (than your normal weight ) , the chances of Knee problem doubles . So the osteoarthritis of knee is a dreaded complication , awaiting you with passing years . Whatever exercises , in gymnasiums or outdoors , started new for weight loss , is inviting complications .
What best exercise you can do is WALK , WALK AND AGAIN WALK , AND KEEP HEALTH ( OF COURSE FOR WEIGHT LOSS , DIET HAS TO BE CHECKED ).
Described as a silent killer by the WHO, obesity is fast turning into an epidemic, especially in urban India. More than 15 per cent of the adult population, with its incorrect eating habits and sedentary lifestyle, is a victim of this disease.
Latest research shows that apart from increased risk of diabetes, High BP and Depression, obesity also affects your muscle functioning adversely and brings about functional and mobility limitations with passing years .
Deal with this menace squarely. Let’s help each other be fit and healthy .
Fight inactivity. Give yourself the gift of good health…
What best exercise you can do is WALK , WALK AND AGAIN WALK , AND KEEP HEALTH ( OF COURSE FOR WEIGHT LOSS , DIET HAS TO BE CHECKED ).
Described as a silent killer by the WHO, obesity is fast turning into an epidemic, especially in urban India. More than 15 per cent of the adult population, with its incorrect eating habits and sedentary lifestyle, is a victim of this disease.
Latest research shows that apart from increased risk of diabetes, High BP and Depression, obesity also affects your muscle functioning adversely and brings about functional and mobility limitations with passing years .
Deal with this menace squarely. Let’s help each other be fit and healthy .
Fight inactivity. Give yourself the gift of good health…
Sunday, October 14, 2007
HOW SWEETS MAKE YOU FAT
Eating fat makes you fat ( and also gives you heart disease ) , but , how about sugars . Many people do not realize is that even eating excess sugar can make you fat. Here's how.
Sugar is a prime energy source for the body. Sugar molecules are constantly traveling to each cell to provide energy. Within each cell is a tiny furnace, called the mitochondria. The sugar or glucose molecules enter the furnace and are burned as energy for the cell. This energy- conversion process creates carbon molecules that are building blocks for both cholesterol and saturated fatty acids. When you eat more sugar than your body needs for energy, excess carbon molecules are produced. If carbon is produced faster than it can be converted by the body into carbon dioxide, water, and energy, the excess saturated fatty acids and cholesterol are then deposited as fat or carried in the bloodstream as cholesterol. The body does this because the excess carbon molecules would otherwise be toxic to its metabolic processes.
However, while the body can turn excess sugar into fat, it can't turn fat back into sugars. It must burn off the excess fat as fuel through exercise.
Another side to the sugar-becoming-fat story is the survival mechanism of the body operates on the feast or famine principle. When you feast on excess high-carbohydrate foods, the body stores these excess calories as fat as a way of storing energy in case of famine.
Myth - low fat is healthier for your heart and reduces your weight . TRUE . But , Overeating any food , whether it’s fats or carbohydrates , will put fat on the body . “ Low – fat “ snacks and fast foods tend to be loaded with carbohydrates and junk sugars . Without the fat to fill up on , it’s easier to overdose on carbohydrates. If you eat more carbohydrate than the body can burn , the excess carbohydrate will not only be deposited as fat , but also raise the level of triglycerides in the bloodstream , which in itself increases the risk of heart disease and stroke .
A low – fat diet can lead to a lean body only if it’s part of an overall low – calorie diet .
Sugar is a prime energy source for the body. Sugar molecules are constantly traveling to each cell to provide energy. Within each cell is a tiny furnace, called the mitochondria. The sugar or glucose molecules enter the furnace and are burned as energy for the cell. This energy- conversion process creates carbon molecules that are building blocks for both cholesterol and saturated fatty acids. When you eat more sugar than your body needs for energy, excess carbon molecules are produced. If carbon is produced faster than it can be converted by the body into carbon dioxide, water, and energy, the excess saturated fatty acids and cholesterol are then deposited as fat or carried in the bloodstream as cholesterol. The body does this because the excess carbon molecules would otherwise be toxic to its metabolic processes.
However, while the body can turn excess sugar into fat, it can't turn fat back into sugars. It must burn off the excess fat as fuel through exercise.
Another side to the sugar-becoming-fat story is the survival mechanism of the body operates on the feast or famine principle. When you feast on excess high-carbohydrate foods, the body stores these excess calories as fat as a way of storing energy in case of famine.
Myth - low fat is healthier for your heart and reduces your weight . TRUE . But , Overeating any food , whether it’s fats or carbohydrates , will put fat on the body . “ Low – fat “ snacks and fast foods tend to be loaded with carbohydrates and junk sugars . Without the fat to fill up on , it’s easier to overdose on carbohydrates. If you eat more carbohydrate than the body can burn , the excess carbohydrate will not only be deposited as fat , but also raise the level of triglycerides in the bloodstream , which in itself increases the risk of heart disease and stroke .
A low – fat diet can lead to a lean body only if it’s part of an overall low – calorie diet .
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 .
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 !
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 !
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