Posts Tagged ‘fat’

“CHOLESTEROL”- STAY COOL

So yes I am back to blogging after quiet a long break since my Fitness centre work ¬†and my Personal Fitness Trainer certification course kept me really occupied. Yes, I passed out with Distinction and now I am a K11 Fitness Academy certified Personal Trainer as well ūüôā

Coming to the point.It makes me feel disgusted to see that even today ¬†nutritionists and dietitians are talking the same old language. I mean, in this age of ¬†technology where we have access to most of the scientific researches being done we have all the chances of upgrading our knowledge, but myths are still seen to be followed blindly. ¬†I am here¬†to burst the most hyped¬†myth related to “CHOLESTEROL” which is “HIGH CHOLESTEROL CAUSES HEART¬†DISEASE”.

“No diet will remove all the FAT from your body because the BRAIN is ENTIRELY FAT. Without a brain you might look good but all you could do is run for public office”

– George Bernard Shaw

In India today almost every other household has at least 1 person taking Statin medications for their “High cholesterol”.

It’s time we understand the “BIG CHOLESTEROL MYTH” and understand the “TRUTH” about cholesterol and its importance.

Dr. David Perlmutter says in his book “Grain Brain” that we are increasingly challenging our physiology by consuming ingredients for which we are not genetically prepared”. Whenever we are diagnosed with any kind of DIS-EASE we are never asked to stop eating packaged foods which contain bijilion artificial ingredients which are foreign to our body. For ex. A person diagnosed with high cholesterol is immediately put off all kinds of FAT including the natural ones like the famous “Egg YOLK” but are not asked to 1st stop eating “BISCUITS” infect 90% of the time “1 cup tea/coffee + 2 marie biscuit” is part of the diet plan suggested.

Cholesterol is one of the “most misunderstood” molecule. According to Dr. John Abramson, the professor of medicine at Harvard University, cholesterol is not even considered to be high risk in and of itself and cholesterol is vital to many of the body’s important functions. Cholesterol is an integral part of the cell membrane. It is also the “Parent” molecule of some of the body’s most important compounds including sex hormones and vitamin D (J.Bowden, pp 12). It is proven that vast majority of the cholesterol is made in our body by the liver and if we get more cholesterol from the diet the liver makes less of it and vice versa. We need cholesterol. Dr. Jonny Bowden, clearly states in his book, 150 Healthiest Foods on Earth that “Dietary cholesterol (the kind found in egg yolk) has minimal impact on serum cholesterol (the kind your doctor checks through blood test)” – (J.Bowden, pp 12).

Read more on egg yolk here- https://radhinaturalhealth.wordpress.com/2013/02/19/eggs-yet-another-victim-of-nutritional-myths/

Few points by Dr. Jonny Bowden¬†in his talk on his book “The Great Cholesterol Myth”

  1. “High cholesterol and heart disease are not the same thing”
  2. “Cholesterol does not cause heart disease and not even a good predictor of it”.

Dr. David Perlmutter also states that cholesterol is one of the most important player in maintaining your brain health and function. He states that high levels of the good kind of dietary fat (not the trans fats), have been proven to be the key to good health and peak brain function. (D. Perlmutter, Grain Brain).

As Dr. Jonny Bowden stated on the Dr. Oz Show: ‚ÄúTrying to prevent heart disease by lowering cholesterol is like trying to reduce calories by taking the lettuce off your double cheeseburger. It‚Äôs not that the lettuce doesn‚Äôt have any calories ‚Äď it‚Äôs that lettuce is the wrong target.‚ÄĚ

He also states¬†than in¬†trying to prevent heart disease ,cholesterol is the wrong target to investigate. Dr. Bowden says ‚ÄúWe fervently believe that neither cholesterol nor fat is the major villain in the American diet ‚Äď sugar is.‚ÄĚ I would like to add that this is true for our Indian diet as well. We are predominantly eating¬†carbs, sugars. The types and amount of biscuits, cakes, pastries (based on foreign diet) + indian sweets to add to these, today we are at par with if not crossing “the american diet”.

Ok coming back to cholesterol, if not cholesterol, what should we be paying attention to? you may ask.

Pay attention to these 4:-

According to Dr. Jonny Bowden¬†They are so insidious and so systemic that he named them ‚ÄúThe Four Horsemen of Aging.‚ÄĚ

They are:

  • Inflammation
  • Oxidation
  • Sugar
  • Stress

“Inflammation, oxidation, sugar and stress will kill you. Cholesterol won‚Äôt”.

– Dr. Jonny Bowden

There is a lot more to discuss on the topic of cholesterol (HDL,LDL cholesterol and their impact) which is beyond the scope of mentioning in this 1 write up so i have given you some useful links and you can further read the mentioned books for detailed info.

I can go on and on about the goods of cholesterol but for now it is important that the one “Greatest” myth about cholesterol is well understood and i do not mean to bore you either ;P but, if any of your are further interested in reading more research studies you may go thru this article published in The Telegraph.co.uk on 13th June 2016¬†http://www.telegraph.co.uk/science/2016/06/12/high-cholesterol-does-not-cause-heart-disease-new-research-finds/

Stay tuned for a better understanding on the above four “Horsemen of Aging” ūüôā

 

** The above information is for educational purposes only. Consult your doctor for specific medical advice, diagnosis and treatment. **

 

Reference:-

Bowden,J, Ph.D.,C.N.S(2007). The 150 Healthiest foods on earth. Pp:74-75 Beverly,M. A: Fair Winds Press.

Perlmutter,D. MD., Loberg, K (2014).Grain Brain. The Surprising Truth About wheat, carbs, and sugar¬†– Your brain’s silent killers.Yellow Kite Books, London, UK.

 

 

 

Cereal Grains:A NUTRITIONAL COMPROMISE

Since the time that mankind is present on this earth, the natural diet of humans has been food that could be hunted, fished, gathered or plucked. As my main topic today is “GRAINS” I would only be focussing on talking about them as foods that were plucked – “seasonal fruits and veggies” is another topic altogether to discuss which is beyond the limit of this discussion. I will save my next post for that.

So, coming to GRAINS (The so called “Good Carbs”)

Man rarely ever consumed cereal grains up until about 10,000 years ago. With the increase in population the supply of the natural resources became more limited, thus it became necessary to provide supplementary means of nourishment and thus agriculture was born 10,000 years ago.

The eight cereal grains (wheat, corn, rice, barley, sorghum, oats, rye and millet) provide 56% of the calories and 50% of the protein consumed on this planet.

On one hand we would not have cities, civilisations and industrialisation without cereal grains, on the other hand cereal grains are a nutritional compromise. Today if we take away rice, wheat and corn almost 1/2 the people on this planet will not eat. The decreasing supplies of our ancestral natural diet of wild animals and wild plants, along with huge increase in the planet’s population has made agriculture a necessity for survival.

Cereal grains are not nearly as healthy , nor as nutritionally complete, nor as perfectly suited to our ancient digestive wiring as the foods that these grains have replaced. Ex. milk and cereals in place of bacon and eggs for breakfast.

The health complications and implications of eating a diet high in cereal grains, way different from the diet that we were designed to eat are recently beginning to be understood.

As Dr.Loren Cordain points out, humans have had little time since inception of agricultural revolution 10,000 yrs ago to adapt to the new food type.

Whole grains are not really any better.
Grains have a host of nutritional shortcomings. It’s finally coming to light that the refined grains which constitute most of our cereals, pastas, and breads – are absolutely useless nutritionally.

The researchers are¬†not 100% sure that the so-called “whole” grains are any¬†better. No grain can be eaten in a completely unrefined state. No one plucks wheat from ground and starts eating.All grains need¬†to be milled and ground to some degree, one reason being that in their natural state they contain many “anti nutrients” called “Phytates” that interfere with the absorption and assimilation of nutrients in the grains, especially the absorption of essential minerals.¬†As compared to the refined grains whole grains have been less processed and milled therefore they contain more of bran the outer coating of the grains providing fibre for the diet.

Most of the¬†“whole grains”¬† on the cereal¬†packages are fibre lightweights. Its rare to find a cereal with 5g of fibre per serving–most have 1or 2 g fibre per serving ,making it a pretty bad nutritional bargain.

Now comes something crucial “Gluten Issue”. Gluten is a primary component of grains such as barley, rye, oats, and especially wheat. One of the seven top allergens in the diet is wheat. Amongst doctors, nutritionists and naturopaths who practice integrative and functional medicines, their one of the first dietary orders for patients who have multiple complaints is to take them off wheat, dairy and sugar. Dr. Jonny calls Grains the Starch “juggernauts”as almost all of them raise the blood sugar and insulin quickly.

In my personal experience with my clients suffering from high, uncontrolled sugar, allergy issue, fat loss issues etc, putting them off wheat,dairy and sugar allowing only limited gluten free varieties of carb sources , high protein, high fat diet show excellent results within 3 months.

Make a choice out of millets ragi, bajra and jowar. Oats can also be a better choice as they are least processed.ūüėÄIt is advisable to choose the less processed variety, such as Steel-cut oats or old fashioned rolled oats, to get full health benefits .

Stay tuned, stay updated, stay fitūüėÄ

 

** The above information is for educational purposes only. Consult your doctor for specific medical advice, diagnosis and treatment. **

 

Reference:-

Bowden,J, Ph.D.,C.N.S(2007). The 150 Healthiest foods on earth. Pp:74-75 Beverly,M. A: Fair Winds Press.

The “STUBBORN” fat or The ” STUBBORN” you….

“I have tried everything to lose weight but nothing is¬†helping.” ¬†“I tried dieting and lost weight but once I stopped i gained double and now i am not loosing it.” “I work out 6-7 days every week and still weight is stuck at the same.” ¬†“I do not touch sweets, eat only salads at night, go for a walk daily but not loosing weight.” ¬†or the worst one i have heard is “No matter what i do i know i will never lose weight because I have tried everything.”

Does any one of the above statements relate to you???? If yes than please understand that you are becoming the victim of myth and wrong information floating all around and more than that , you are¬†becoming¬†“SLAVE” to your mind. ¬†In the desperation to lose weight we go through all the extremes by listening to others experiences, results and¬†advises. “My sister-in-law joined that gym and lost 10 kg’s”. “My friend followed the GM diet and lost 12 kilo. I think i should start it.” “My cousin went through Ayurvedic massage treatment and lost so many inches.” And…. we all start following the same path and keep shelling our money without thinking.

It irritates me that people don’t use their own mind to think what will suite their body. In this non-stop marathon of loosing weight we end up ruining our health, our charm, our vitality, our fitness and end up being more stressed and gain more “FAT”.

We do everything possible (what we feel is the right thing to do) and we do it all with limitations in our mind like:

1) I do not want to go to a Nutritionist. She will ask me to follow a strict diet and now i can’t do it. I cannot stop eating my¬†favorite¬†food.

2) I do not need a personal trainer. I will learn a few exercises myself and do it. They are too expensive.

Firstly,

We need to change our thought pattern and start thinking in positive affirmations.  Our thoughts play a big role in halting our fat loss- muscle gain.

Stop saying: 

I can’t lose weight I know.

I am trying really hard but this fat is not moving only. I will never look like …….

Now that I have 2 kids, that’s it. I cannot get back to my desirable figure.

Instead of making all these assumptions and trying to talk to everyone out there about what they are doing, look within yourself. Assess your lifestyle and eating pattern and try to understand where you are going wrong. Start changing your thoughts and say ” I know I can do it.” ” I know I can lose weight and look gorgeous, not for anyone but for myself.” Accept yourself fully and the main thing is START LOVING YOURSELF ¬†the way you are now to achieve what you want.¬†Give your body the love and care it desires and it will give you everything that you want. It’s just like, you want your partner to love you and pamper you and in return you take care of all his needs. Accept your body ¬†as it is and try ¬†positively to reach to your desired goal.

EXERCISE:-  Set 15 mins aside daily for yourself. Go in front of the mirror and look into your own eyes and say 10-15 times: 

“I LOVE AND APPROVE OF MYSELF EXACTLY AS I AM.”

Keep repeating this in your head every time you pass by a mirror.

I see women in my daily practice who go day in day out hating their bodies, and feel emotionally drained out and unsatisfied, sad and worthless. Stop blaming your self, people around you, situations and circumstances and take a charge of your thoughts Рyour life.

Stop being stubborn on yourself. Stop negating yourself. ¬†If you will believe you “can’t”, than you never will. Think positive and work towards it.

Secondly,

You do not need to stop eating your favorites to lose weight. In today’s time, with the way our lifestyles are, it is very important to see and follow the guidance of a well qualified nutritionist and a personal trainer who understand your nutrient and fitness needs as an individual for an improvement in your overall body composition.

Dr. Taher Kudrati, Senior faculty at K11 Fitness Academy (Mumbai, Maharashtra, India) puts it simply. He says that it is as important to seek the advice of a sports nutritionist and a certified personal trainer, as it is to see a cardiologist in case of cardiac issues and an ortho in case of skeletal pathologies. ¬†He also states that “Asking your friend, doctor or colleague about everything with regards to diet and nutrition and exercise and fitness is like asking your tailor about your hairstyle, make up, house color, car engine problems, child’s project work and your cooking.” ( K11 blog article)

Doctors go through immense studies but that does not include in-depth studies of nutrition. They are not specialized in Nutrition and Physical exercise so it is advised to always seek the help of the professional specialized in nutrition and fitness training.

Economic point of view:-

I have come across people saying “I can follow the diet Monday¬†through¬†Friday but spare me for the weekends as my husband is a big foodie so we go out every weekend.” Assess this statement from the economic stand point. Today, dinner for 2 at any good restaurant (read good not fine dining) bills to at least 2000/- INR so eating out 4 times a month is 8000/- INR . We do not hesitate here at all but when it comes to paying for the nutritionist or a personal trainer all excuses come out. Here we all need to UNDERSTAND that by eating outside we are damaging our health and paying money to damage it.

Investing a couple thousand in your health today by seeking professional help ¬†will help you ¬†save a lot of money later on ¬†expensive medicine and “modern” medical treatments.

Always remember:-

1) Target for complete fitness and not just weight (fat loss). You want to lose fat and gain muscles. In this way you achieve optimal health and fitness and stay young, toned and beautiful.

2) You DO NOT have to stop eating the foods you love. You just need to learn the “art of eating”. ¬†Home made sweets eaten at the right time and in right proportion (not gobbling it down) also contribute good nutrients. Ex. Home made besan laddo when eaten by itself as a snack in between meals provides the essential nutrients like protein from besan and nourishment of home-made ghee ( See my Note on Ghee). ¬†If nuts are added than you get the fiber, required carbs and protein also. Overall you get “Happiness” and no “FAT STORAGE”.

To wrap it up:

Take charge of your life, your present, your future and seek professional help today.

TRAIN YOUR MIND & BODY – CHANGE YOUR LIFE…

Reference:

1.  Dr. Taher Kudrati, Senior faculty at K11 Fitness academy, blog article- Fat Loss, Muscle Gain- You Gotta Want It Real Bad. 

Coconut – Victim of greatest nutritional misconception

When i was moving to Bangalore, Karnataka from USA, 1 thought (of-course¬†related to my diet choice) that brought a big smile on my face was – “WOW!!! finally I will be able to enjoy the safest and healthiest natural drink on earth – coconut water- daily.”

South India is the home for beautiful, sweet and health filled coconuts.  Coconut is used in every part of south indian meal. Idli + chutney (coconut chutney)+ sambar (contains coconut), Vegetables (Palya- with shredded coconut) and many many more.

The biggest shock came to me ¬†when my south indian clients here in ¬†Bangalore started showing opposition to the¬†consumption¬†of coconut. I said to myself – ” Wooooohhhh!!!! The¬†desperation¬†of getting slim trim has gone so far that people are blindly following the myths shown to them.”¬†I feel really sad when I hear that the nutritionists and dietitians stop their clients from eating such healthy foods by giving them the label of “high fat”.

Dr Jonny Bowden Ph.D, C.N.S, ¬†says ” Coconut and coconut oil are superfoods. Coconut and its oil is one of the most healthy, amazing thing you can ingest.” (Bowden, J. ¬†2007,PP 107).

It has been observed since many years that people¬†living¬†in ¬†Asia as well as pacific islands with high intake of coconut oil in their diets were free from cardiovascular diseases, cancer and other degenerative diseases. A long term multidisciplinary study done on the health of people living in small, coconut-eating island of Tokelau and Pukapuka which found that, despite eating a “high-fat” diet, where 35-60 % of their calories coming from saturated fat found in coconuts, the islanders were virtually free from¬†atherosclerosis, ¬†heart disease, colon cancer and rarely had any digestive issues. They were also lean and healthy with no trace of high cholesterol. But, when these same people moved to big cities and started¬†choosing¬†modern lifestyle and diet habits which involved changing to “refined” polyunsaturated vegetable oil, believed to be healthier, their incidence of heart disease increased dramatically (J. Bowden, 2007).

“1/2 cup of shredded coconut meat has almost 4 g of fiber, 142 mg potassium, 13 mg magnesium, less then 3 gm sugar and 13 grams of most heart healthy, life supporting fat (J.Bowden, 2007, pg 107)”.

Do not fear the saturated fat in coconut:

1. First rule is to keep it in moderation. We should not overdo on Saturated fats but my friends, it is always better to intake naturally found saturated fats like the ones present in ghee, coconut and eggs.

2. Understand clearly that out body “NEEDS FATS”. We cannot survive without it. Fat is incorporated in our cell membrane, used up by our body as energy, it¬†cushions¬†and protects out organs, it oils our joints, it helps make the fat soluble vitamins A,D,E, and K available to us.

3. The medium chained fatty acids in coconut are easier to metabolize.  These medium chain fatty acids are preferentially used for energy and not stored as fat around the hips. These MCTs (medium chain triglycerides) are composed of a particular type of fat called lauric acid which are antiviral and antimicrobial. 50 % of coconuts fat is lauric acid. Many studies have been done showing the immune enhancing effects of lauric acid.

So guys, make drinking fresh coconut water a daily routine and hey!!! eat the meat (malai) as well ūüôā

Eating coconut or drinking coconut water will NOT make you FAT. In fact it will help you get to your normal weight and health .  Remember- all naturally occurring high calorie fruits are absolutely safe for you to include in your diet and they will not make you FAT. Just eat them at the right time and as a snack by itself ( read my article on 5 common myths).

” LEARN THE ART OF EATING AND YOU WILL BE 1/2 ¬†WAY TO A¬†HEALTHY, REJUVENATED, NEW YOU.”

Health benefits of coconut water

  • Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels in the body.
  • According to research studies the cytokinins¬†(e.g., kinetin and trans-zeatin) present in coconut water have significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.
  • Coconut water is composed of many naturally occurring¬†bioactive enzymes¬†such as¬†acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases¬†etc. ¬†These enzymes work togetherto aid in digestion and metabolism.
  • Coconut water has much better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of fruits like oranges.
  • Coconut water is a good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates.
  • Coconut water contains a very good amount of electrolyte¬†potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolytes deficiency in the body due to diarrhea (loose stools) or due to¬†vigorous exercise and other¬†athletic activities.
  • In addition, fresh coconut water has small amount of¬†vitamin-C¬†(ascorbic acid); provides about 2.4 mcg or 4% of RDA.

Cheers with the safest,¬†tastiest and healthiest natural drink on earth ūüôā

Reference:

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

2. http://www.nutrition-and-you.com/coconut-water.html

Amazing Avocados

                                  

 

                             Up until recently avocados were avoided due to their high fat content.  Yes,it is true that avocados are high in their fat content but, this is helpful fat. The fat content of avocados is largely monounsaturated fat, specifically oleic acid. Oleic acid is an omega-9 fat which is known to be present in high amounts in olive oil, macadamia nut oil and many nuts. Several researches have proved the cholesterol lowering effects of monounsaturated fats. A research done in Mexico showed that the 45 volunteers who ate avocados daily for a week experienced an average 17 % drop in total blood cholesterol.

                               Avocados are high in beta-sitosterol. This is a natural substance which is shown to significantly lower blood cholesterol and is also shown to be highly protective of the prostate. Avocados also contain lutein.  Lutein is a natural antioxidant and a member of the carotenoid family. Lutein is shown to maintain the health of the eyes and skin.

                             Avocados do contain few grams of saturated fat but experts advice not to worry about it. According to Dr. Bowden Ph.D., C.N.S., this saturated fat is coming from a natural whole food source so is different from the saturated fat present in an order of fries and it does no contain a lot of toxins compared to the saturated fat coming from factory-farmed animals.

¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† In addition to the good fat content, avocados also contain good amount of fiber, about 11 to 17 grams per avocado. It also contains¬†potassium, folate,vitamin A, beta-carotene and beta-cryptoxanthin¬†which is another healthy carotenoid. One more good news, Dr. Bowden also mentions that avocados have “next to zero effect on blood sugar” (Bowden,2007,pg 98). There is a bit of difference found in nutritional composition of California and Florida avocados. According to USDA food database, California avocados contain 20 % less calories then the Florida variety, 13 % less fat and 60% less carbohydrates. Callifornia avocadoes are the significant source of lutein and zeaxanthin, the two important carotenoids.Florida avocados contain 20% more potassium and¬† a bit more calcium and phosphorous.

¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† So in a nut shell.¬† A for Amazing, A for Awesome—– A for “AVOCADO”.

Pick a slightly soft avocado that is a little darker green in color if you want it ready to eat.  The hard and brighter colored once are not yet ready to eat but can be bought if not needed for the same day use.

Add them to your pasta or sandwiches or have them in the form of guacamole dip. They are simply

DD—– liciously Nutritious.

 

 

** The above information is for educational purposes only and should not be used to diagnose, treat or mitigate a disease. Consult your doctor for specific medical advice, diagnosis, treatment,  advice on diet, herb or exercise. **

Reference:

1. Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,

Beverly,M.A.: Fair Winds Press.