Posts Tagged ‘diabetes’

Pump it up IRON GIRLS

Today we live in a society where every woman aspires to be at par with men and, we are :). We women are found in all professional (male dominated) fields. May it be scientists, astronauts , police officer or  in army, navy or an airline pilot, women have made their mark and proved again and again that we are no less than men but, when it comes to “Strength/weight” training there are still so many myths surrounding women lifting weights. So I am here to burst these myths and tell you the importance of Weight Training especially for WOMEN.

Weight training is one form of exercise which is never bragged about or I should say is hardly ever mentioned by women. Whenever I ask my female clients “Do you do any form of exercise?” 90 % reply “Yes of course, I walk for 30 mins daily.” few more replies i get are “ya ya I go to the gym and run on treadmill almost 3 kms every single day.” or “Ya i go for regular yoga.”

The apprehensions I get from them when asked about weight training:-

“No no, I don’t want to look manly. I just want to loose this tummy and the flab under my arms and sides.” and “No weight training and all baba. Once i stop i will become more fat and my wish is only to fit in my old jeans before my next college reunion.”

Weight training is surrounded with controversies and fear. Lack of proper guidance and education on the same makes it all the more suspicious for people.

So let’s  first look at the importance of weight/strength training :-

  1. Weight/strength training burns fat for almost 36- 48 hrs after the workout unlike cardio where calorie burning happens only while performing the activity. Post strength training calorie burning is called the “After-Burn”( period post strength training where your BMR stays high) . Here you don’t just burn calories during the workout but your body now has the ability to tap more of those body fat stores for unto 48 hrs post weight training One of the most important reasons for you to start lifting those weights.
  2. Weight training helps you preserve your youth (anti ageing pill it is ), helps maintain your vigour, muscle strength, bone density and it is now proven to be useful in protecting heart and lowering sugar levels.

3.  Makes you physically stronger.

4. Decreases your risk of osteoporosis (women are prone to these).

5.  Strength training gives you the toned body you are dying to achieve, Those well     rounded GLUTES, Well toned Abs (Rectus Abdominus), Sexy toned Arms and shoulders (Bring those sleeveless and halters back) and firm Adductors and abductors.

6. Improves your athletic performance and reduces your risk of injury, back pain, arthritis.

7. Helps keep your menses smooth and not breakout into pimples. Keeps your skin  radiant.

8. Reduces your risk of heart disease. If you have high cholesterol strength training helps a lot as the after-burn helps in bringing the LDL,VLDL down and HDL up.

9. Strength training helps reduce the risk of and manage diabetes.

10. Few studies have shown that weight training helps fight depression.

Now coming to Bursting myths ladieeeeessss:-

Myth no 1:– Weight training will make me look like a man. All muscular and huge.

Fact:– Muscle bulk happens due to a hormone call “Testosterone” which is a predominantly male hormone. We women simply do not have enough of this hormone to get bulky muscles.

Myth no. 2:- If I stop lifting weights and coming to gym i will gain lot of weight. those muscles will sag and become fat.

Fact:– Muscle and fat are two different type of tissues so Muscle cannot become FAT. When you stop your regular weight trainings, muscle loss starts. Also, you are likely to drop out of the structured diet that you were following while you were gymming so due to no weight training muscle is lost and no proper eating so fat is accumulated, as a result you gain weight.

So lovely ladies, instead of worrying about becoming size zero, start thinking about becoming STRONG, FIT & HEALTHY and you will be on your way to a “SEXY, TONED NEW YOU.”

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Cinnamonilicious…..

cinnamon

Wishing you all a Merry Christmas and Very happy Holidays 🙂

Holiday season means lots of new “FLAVOURS TO SAVOUR”-

Pumpkin Cinnamon/Spice HOT latte of  Starbucks—- yummmmm!!!!

Pumpkin pie and apple pie— yum!! yum!!

Christmas Plum cake

or

My Desi masala CHAI (Tea) mmmmmm!!! so good

1 thing all of the above have common is “CINNAMON”. I like to call it “THE WINTER SPICE”.

Cinnamon is used in all types of cuisines at some point. In india it is used in tea, sweets etc.

Cinnamon goes way beyond its flavour and beautiful aroma, it has a lot of medicinal properties. Read on to know those…

  • Cinnamon has shown to help ease pain and stiffness in muscles and joints: Presence of anti-inflammatory compounds make this possible.
  • Cinnamon functions as a carminative (GAS RELIEVER) thus being wonderful for digestion.
  • Cinnamon also contains compound called “catechins” which help in relieving nausea.
  • Cinnamon contains 2 phytochemicals, “eugenol” and “geraniol” which are shown to combat candida (overgrowth of yeast in our system).
  • Excellent for diabetics as shown the ability to moderate blood sugar. In clinical studies cinnamon extracts have shown to reduce blood sugar and “bad” cholesterol. C.Leigh Broadhurst,Ph.D., a research scientist at the USDA and her team tested the effects of 49 different herbs,spices and some medicinal plants on glucose metabolism and according to them, cinnamon was the “STAR” of the show. From the test it was seen ” An active ingredient, methylhydroxychalcone polymer, or MHCP mimics insulin function, increasing the glucose uptake by cells and signalling certain types to cells to convert glucose to glycogen (the storage form of sugar)” – J.Bowden, 150 healthiest food on earth, pp 279. 

Homemade treatment for blood sugar as per mentioned in the book on diabetes by C. Broadhurst :-

“3 tablespoon of ground cinnamon and 1/2 teaspoon baking soda (less if sodium is a problem for you). Take a 32 oz canning jar and fill it with boiling water and the spice mixture. Let it steep at room temperature till it’s cool. Strain the liquid and discard the grounds, put a lid on he jar, stick it in the fridge. Initially drink 1-8 ounce cup of the tea 4 times a day and drop down to 1 to 2 cups a day after 1-3 weeks”-  J.bowden, 150 Healthiest Foods on Earth, 2007; pp 279.

** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor  for specific medical advice, diagnosis and treatment and a diet and exercise expert for advice on diet, herbs and exercise.**

Reference :-

1.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.

Vitamin C- The super hero

We all know that nothing is constant in this universe except change. One of these is the change of season. Every time we near a change of season we are surrounded by news of “flu in the air”, “viral infection in every family”, common cold, hay fever etc. All these can be kept under control with proper nutrient intake and supplementing with natural herbs and vitamins. Whenever I ask this questions to my clients – Do you take any vitamin/mineral supplements???? Immediately I get this answer- No way!!! I do not pop any of those pills into my mouth… This tells me how much knowledge a lay person has about the power house “antioxidants”  and that’s the main reason for me to write this note again today.

Not just the seasonal changes but today the way our agricultural industry is going, all we are putting in our bodies are chemicals. “N” number of pesticides, insecticides, antibiotics and god knows how many more carcinogens (cancer causing chemicals) are sprayed on our food supplies. It is our responsibility to keep our body strong to be able to fight these chemicals and kick them out of our system and, to make our body and “Immune System” strong we need to keep supplying it with proper antioxidants.

Antioxidants are the minerals and vitamins that are found in food as well as manufactured by our bodies and are critical for optimal health (Packer.L, Colman. C, 2000, pp1). Lipoic Acis, Vitamin E, Vitamin C, Coenzyme Q10 and Glutathione are all part of the antioxidant network.

Here I am going to discuss about VITAMIN C.

Packer and Colman call vitamin C the hub of the antioxidant network because it links the fat soluble antioxidants to the water soluble ones.  Unfortunately we humans, like few animals, do not produce vitamin C in our bodies so we have to rely on getting enough of it in our food and through supplements (Packer.L, Colman. C, 2000).

Few Benefits of Vitamin C:-

Research shows that people who take vitamin C supplements daily significantly reduce their risk of dying from cancer and heart disease. It is shown that vitamin c prevents cancer by shielding our DNA from free radical damage.

Vitamins C works in regenerating vitamin E & interacts with flavonoid antioxidants in the network.

Vitamin C has also shown to protect sperms from free radical damage. If you are planning to conceive be vigilant about giving vitamin C to your man daily 😉

Vitamin C is very much critical to a well-functioning immune system. Vitamin C strengthens the immune system thus helping to reduce the length and severity of colds and viruses. Taking a regular dose of vitamin C can make this saying wrong “if 1 person gets cold infection in the family or school or office all others will get it.” NOPE. NO WAY.

Vitamin C is great for the skin. It is essential for the production of collagen. Collagen is the cellular glue that hold the body together and keeps the skin young and supple.

Vitamin C is shown to protect against cataracts.

Vitamin C is shown to strengthen connective tissue.

Vitamin C plays an important role in preserving the health of our cardiovascular system.

According to studies done, vitamin C supplement is very crucial for the diabetics.

Food source of vitamin C:

Vitamin C is found in abundance in plants. It is present in many fruits and veggies like red peppers, broccoli, cranberries,  cabbage, potatoes,tomatoes, Indian gooseberry, guava and citrus fruits.

Amount of vitamin C: 

RDA amount: 60 milligrams, 100 milligrams  for smokers. As vitamin C is a water-soluble vitamin the excess amount that is ingested is eliminated through urine. Thus there is no chance of toxic buildup. The only side effect noted from too much vitamin C intake are abdominal cramp and diarrhea, which are uncomfortable but not particularly hazardous to the health (Packer.L, Colman. C, 2000).

Always include fresh seasonal fruits and vegetables in your diet along with vitamin C supplement.  Remember that simply swallowing a vitamin pill will not guarantee its absorption into the system and delivery to the appropriate cells and tissues. When it comes to vitamin C, less is more. Recent study shows that when smaller amount of vitamin C is taken it has better bio availability.  Colman and Packer recommend 250 milligram a day to be the healthy supplement dose of vitamin C (Packer.L, Colman. C, 2000).

Do read my post on the 5 antioxidants.

Reference:

 

Packer, L & Colman, C. (1999). The Antioxidant Miracle. New York, U.S.A: John Wiley & Sons, Inc.

 

Willing to go for a “DATE”????

“Dates”- Oh so sweet!!!!!! But still people don’t value them as they are meant to be valued. Yes, i am talking about DATES- “KHAJOOR” and not a DATE with your sweetheart 🙂

Dates are very high in sugar and calories how can you suggest those when we are on a fat loss diet?????

Well I sure can. Dates are high in sugar content and calories but they are also packed with nutrients as long as you limit it to one a day.

1 large pitted date contains :-

66 calories (not bad if you ate just one)

Calcium and Magnesium in a perfect 1:1 ratio

1½ grams of fiber

more than 160 mg of heart-healthy Potassium

Vitamin A and trace amounts of  half a dozen other vitamins and minerals.

According to a comprehensive study done by Dr. Harold Miller and his colleagues on the antioxidant content of cereals, fruits and vegetables- Dates was the winner with the highest amount of antioxidant content of all the dried fruits.

WHO SHOULD AVOID IT???

Anybody having blood sugar issues including metabolic syndrome or Diabetes should pass on this. If you are someone who exercises at least 3-4 times a week and eat “almost” a healthy diet than you can add this to your daily diet.

You can add 1 date to your oatmeal in the morning or you can cut it into pieces and add to warm milk with a pinch of cardamom and cinnamon powder and have it before going to bed.

Reference:

1.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.

Diabetes- know it better

“Hey dude don’t be sooo sweet, you will give me DIABETES.” , “I just found out I have DIABETES. I am not surprised. I knew i would get it sooner or later since my dad and his side of the family has it.” , “I don’t understand how I got DIABETES? No one in my maternal or paternal family has it.” – These are common questions and statements I hear daily either through my clients or through friends and family.

If you notice, the 1st statement relates diabetes to “Sweet”= food/taste and the 2nd and 3rd to “genetics” and lack of correct “knowledge”.

Since November is the National Diabetes month, I decided to write about Diabetes but with a “DIFFERENCE”.  I am going to stick to the preventive care measures “Nutrition” and “Exercise” to avoid or delay the onset of Diabetes (if heredity turns out stronger here ;)) but these changes will also help those who are already suffering from Diabetes.

Diabetes is a metabolic disorder. Here, our cells are basically starving for the nutrients they need to perform at optimum level. The lack of insulin (secreted by our pancreas) create abnormalities in the metabolism process of the macro nutrients, carbs, protein and fat.

2 types of Diabetes:

Type 1: Autoimmune. Genetic. Present from Childhood.

Type 2: This is the type that comes as a result of  ageing, lifestyle and of course our eating habits.

I am going to talk about type 2 (adult on-set) diabetes.

The main causes of type 2 diabetes, as described by some “biological doctors”  are overeating  and consequent obesity. Excess intake of not just sugar and carbohydrates, but also protein and fat, which convert into sugar if taken in excess, is harmful to the pancreas as it puts too much load on our pancreas and eventually paralyses its activity (the recommended protein intake for a person with sedentary lifestyle is 1 gram per kilogram of body weight). The other cause is too much worry, anxiety, stress and grief. These have deep influence on the metabolism process thus causing sugar to appear in urine. Heredity also plays a role in the development of diabetes.It has been said that “Heredity is like a cannon and obesity pulls the trigger” (Bakhru, H.K. 2007,pp 346).

Just because your father, mother, aunt or uncle had diabetes does not mean you will get it or you have to get it. In fact, if you know that you have a family history of diabetes, this is a heads up for you to start taking preventive measures by making few positive changes in your lifestyle and eating habits (by the way-same goes for those with hypothyroid and PCOD) .  Stress, another rising cause of young people becoming victims of over eating/abnormal eating which leads to weight gain and obesity, which ultimately leads to diabetes and other such health dis-eases.  In today’s time of competition, everyone wants to be at the top, want to make more money, want to touch different heights (of course after all, Sky is the limit 😉 ) but, all this they do at the cost of health. In achieving these things, people are putting their health in the last bogey (not even in the back seat). I regularly see clients who wake up with a “get your act straight” alarm after being diagnosed with diabetes or any other heredity and lifestyle oriented disease and run to the gym and dietitian/nutritionist for help.

It is very important for all to understand that, to avoid getting diabetes or to say “good-bye” to this “invited” guest (yup, not bin bulaye at all) from our house (our body), we should look at the actual cause of the disease and focus at building the whole health.  1st importance should be given to changing the diet as it plays a vital role in diabetes.

1st things 1st- STOP getting scared of carbs. Just chose  the wholesome ones like whole wheat, whole grain, rice, jowar,bajri, nachni (raagi) , wheat, instead of the processed and the fiber enriched variety.  Yes, include some wholesome carbs for dinner as well.  Include foods rich in micro minerals like Selenium, chromium and zinc in your diet as  it’s shown that they  help your insulin respond better. (Go to the link mentioned at the end of this article). Adequate protein and fat is also required for the insulin to function properly. It is best to have well-balanced meals with all the three macro nutrients carbs, protein and fats. Avoid foods that have “added fiber”, “fiber fortified” as too much fiber comes in the way of absorbing the important mineral Zinc. Also, “added” fiber is shown to reduce the “good” bacteria present in our intestines. lack of good bacteria results in poor digestion of food which then results in high fat percentage. Ideal is to eat 3 wholesome meals and 2-3 small (healthy) snacks.

Get up and going ( Exercise): If you are not doing any type of exercising yet then start today. You don’t have to be diagnosed with any health problem to get up and get going. Exercise helps stabilize blood sugar (in this case and has lots of other health benefits).  Even though walking is a good form of exercise, just walking daily is not sufficient to bring about change in insulin response. Aerobic exercises as well as Weight-training is proven to be really effective for all including those who already suffer from diabetes.When we do weight training, the main fuel that is used is the glucose which is stored in the muscles in the form of glycogen. If less insulin is present or insulin is not functioning properly then extra glucose enters the blood stream thus increasing blood glucose levels. Weight training helps us increase muscle size, this provides larger storage area for glucose and these two factors, 1) regular flushing of glycogen and 2) increased muscle size, helps improve body’s glucose processing which is very important in preventing and managing diabetes (type 2). It is advised though that you keep a personal trainer for weight-training exercises as correct posture and medical condition are the main concerns here or you can end up injuring/harming yourself.

Sleep: Proper rest- a good night’s sleep plays an important role in preventing and managing diabetes. It is very important to give your body that proper, undisturbed rest it needs after the workout and after daily chores, for the body to recover properly. If you don’t rest well than all your diet and exercise efforts are futile.

It is still not too late, especially for those who are not diagnosed with such “self-induced” health conditions. Spend money on pharmaceutical drugs, Doctors and hospitals later or spend money on preventive care today. The choice is your’s to make.

Stay healthy, Stay happy

Check this link to know about the micro minerals- http://www.freefitnesstips.co.uk/the-17-microminerals-explained.html

** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor  for specific medical advice, diagnosis and treatment and a diet and exercise expert for advice on diet, herbs and exercise.**

References: 

1.Bakhru, H.K. (2007). Healing through natural foods. Mumbai, India: Jaico publishing house.

2. Diwekar, R (2010). Women and the weight loss tamasha. Delhi, IndiaWestland Ltd.