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Why Nutrition is most important. People don't know about nutrition but know food.

See this post say all about nutrition is important for our daily requirement of body.

September is a Nutrition Month.

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Republic Day Special Announcement.

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On this auspicious day of Lohri, I wish you peace and prosperity. Let this festival bring happiness to you and your family. Wish you a Happy Lohri!

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Focusing on the external is something that we tend to do by default; and for many of us it's the primary driver behind why we began this journey in the first place.

However by ignoring or not putting enough of an emphasis on what's going on beneath the surface, you could be making your journey much more difficult than it needs to be.

Stress can manifest itself in many ways - and though stress is not necessarily a bad thing, spending most of your time starving yourself and burning calories can potentially put you on a fast track towards psychological, neurological & hormonal imbalances which make plateauing that much more of a possibility for you.

You need time to rest, recover and reset from those hard, vigorous exercises, strict diets, and life in general. This means that contrary to popular belief, more is not necessarily better. In fact, doing less while spreading your awareness to encompass the full state of well being might just get you the results you're after more quickly.

Take the time to work on ALL of you, not just the external. Have fun with the process, appreciate your progress so far, enjoy your favorite meal, sleep in, take a day off (or 2) and don't feel guilty doing it! As long as you remain mindful and aware of what you truly want to accomplish, you will not let yourself down.

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General Nutrition guidelines, based on survey done by ICMR & National Institute of Nutrition, India

Carbohydrates - 40% carbs should come from Millets/Cereals (Foxtail, Pearl, Kodo, Quinoa, Whole wheat, Broken wheat, Rice - brown/white).

Protein - 11% protein should come from Pulses/Legumes & 6% from meat/poultry/fish. In the case of vegetarians, meat/poultry/fish should be replaced by protein rich veg sources such as Paneer, Tofu, Pulses/ Legumes.

Fat - 12% fat should come from visible fats, oils (Ghee, Avocado/Olive/Mustard/Peanut/Sesame oil) & 8% fat should come from Nuts & Seeds - Almonds, Walnuts, Sunflower/Pumpkin/Flax seeds.

Other factors to be considered: -
3% KCAL should be from Fruits.
5% KCAL intake should be from vegetables/green leaves.
10% KCAL intake should be from Milk & milk products.

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This time is a best time to start now.

Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion, though less than 1% of total body calcium is needed to support these critical metabolic functions. Serum calcium is very tightly regulated and does not fluctuate with changes in dietary intakes; the body uses bone tissue as a reservoir for, and source of calcium, to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids.

The remaining 99% of the body’s calcium supply is stored in the bones and teeth where it supports their structure and function. Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone. The balance between bone resorption and deposition changes with age. Bone formation exceeds resorption in periods of growth in children and adolescents, whereas in early and middle adulthood both processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds formation, resulting in bone loss that increases the risk of osteoporosis over time.

Beta-glucans are glucose polysaccharides found in bacteria, yeasts, fungi, and cereal grains (such as oats and barley). As soluble dietary fibers, beta-glucans are proposed to increase satiety and gastrointestinal transit time and to slow glucose absorption. Consumption of beta-glucans from barley has been shown to reduce energy intake and appetite in humans.

Efficacy: Several studies have investigated the effects of beta-glucans on blood lipids, blood pressure, and insulin resistance, with weight loss as a secondary outcome. In one of these studies, 66 overweight women followed a low-calorie diet (designed to produce a 0.5 kg/week weight loss) for 3 months that was supplemented with 5–6 g/day beta-glucan (from oat bran), 8–9 g/day beta-glucan, or no beta-glucan (control). At the end of the trial, all groups lost weight and had a smaller waist circumference, but there were no significant differences between groups. Similarly, other trials have found that 3–10 g/day beta-glucans for 4–12 weeks does not have a significant effect on weight loss.

Safety: Beta-glucans appear to be well tolerated. Reported adverse effects include increased flatulence, but not changes in stool consistency, stool frequency, or bloating.

Nutrition Health Practices Nutrition
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➡Aloe is a cactus-like plant that grows in hot, dry climates. It is cultivated in subtropical regions around the world, including the southern border areas of Texas, New Mexico, Arizona, and California.

➡Historically, aloe has been used for skin conditions and was thought to improve baldness and promote wound healing.

➡Aloe is used topically (applied to the skin) and orally. Topical use of aloe is promoted for acne, lichen planus (a very itchy rash on the skin or in the mouth), oral submucous fibrosis, burning mouth syndrome, burns, and radiation-induced skin toxicity. Oral use of aloe is promoted for weight loss, diabetes, hepatitis, and inflammatory bowel disease (a group of conditions caused by gut inflammation that includes Crohn’s disease and ulcerative colitis).

More than two-third of adults and one-third of children in 🇮🇳India are overweight or obese. Obesity or being overweight may increase the risk of many health problems, including type 2 diabetes, heart disease, and certain cancers. If you’re pregnant, excess weight may lead to short- and long-term health problems for you and your child. Achieving a healthy weight, eating a healthy diet, and being physically active can help prevent these weight-related diseases.

Some people, in their efforts to lose weight, turn to unproven dietary supplements (sometimes marketed as “fat burners” or appetite suppressants), which can have harmful side effects. If you’re thinking about starting a new weight-loss program, talk with your Wellness Coach (health care provider) not a 👨‍⚕Doctor, who can assess your weight and health risks, determine whether you need to lose weight, and provide information that will help you make informed decisions about an effective weight-loss program.

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Portion size plays a major part in reaching your weight goals. It's also one of the easiest things to monitor to make sure you're eating the optimum amount of food. Saying that it can be time-consuming to weigh your food. If that's not for you, here's a quick way to measu your macro and micronutrients.

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✴✴Cracking Open the Facts on Eggs...

👉A whole egg has about 80 kcal, nearly 5 g of fat, (most of which is the good monounsaturated type), and less than 200 mg of cholesterol.

👉An egg contains nearly 6 g of protein, with more found in the white than the yolk.

👉Eggs are considered to be one of the highest quality proteins around. They contain all the essential amino acids, your body uses to build vital proteins like hormones, enzymes, and muscle tissue.

👉Egg yolks contain lutein and zeaxanthin, two
naturally occurring pigments and choline, a nutrient that supports the health of cell membranes*.

👉In addition, they are one of the few natural sources of vitamin D, which can contribute to normal absorption of calcium.

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Carbohydrates are energy macronutrients, they are the real fuel of our organs and tissues. Cutting carbohydrate is the same thing as cutting gas from a car. At some point it's going to pan out. The secret of good shape and good health is to properly choose which carbs to consume. The simple carbs, white sugar, white flour, etc. they will become glucose very fast as they promote a peak insulin release, which generates hunger peaks and an inflammatory process throughout the body. Complex carbs, fruits, vegetables, whole cereals, nutritional supplements, always come accompanied by fibers, making its transformation into glucose very slow, generating energy and satiety for much longer. Finally but not least, consumes a carbohydrate always along with a good source of protein. This combination is the one that kills the most hunger, generates the most energy and contributes to increasing muscle mass and reducing fat weight, when accompanied by adequate physical activity.