Low Carb Diet and its effects

Carbohydrates constitute the major portion of our diet and the major source of fuel for our body. A low carbohydrate diet restricts the consumption of carbohydrates. Though this is usually followed as a diet for obesity and might present short term weight loss, it is not recommended. As it may lead to serious health issues if followed on a long term basis. By being on a low carb diet our body is being deprived of many vital nutrients and minerals.

There are also other reasons why low carbohydrate diets are not advised. When a person consumes a usual diet the glucose required for the body is obtained from carbohydrates being converted. However when there is a restriction in the amount of carbohydrates consumed the body starts to convert protein and fats for glucose and this may result in muscle loss. Since this diet restricts the usage of carbohydrates, sources of calories recommended in this diet comes from proteins and fats. Most often the fats consumed will be high saturated fats and cholesterol, which over a period of time may lead to heart disease and other cardiovascular problems. It also restricts the body of important nutrients and minerals.

According to a study by Dr. Frank Hu in the "Annals of Internal Medicine," people who followed a low-carb vegetable-based plan resulted in reduced rates of death from cardiovascular disease and cancer, and a lower rate of all-cause death overall. Whereas people who had a low carb diet high in animal products had a 23 percent greater risk of death, 14 percent higher risk of heart disease and 28 percent higher risk of cancer. Since low carb diets includes more animal based proteins and fats, there is also a higher risk for the type 2 diabetes and coronary heart disease.

So if at all you are on a low carb diet try to get your fats mostly from vegetable oils, nuts and peanut butter. Proteins from legumes, nuts, soy, tofu and whole grains instead of bacon and sausage.  Being on a low carb diet also leads to a situation known as Ketosis. Ketosis is when the body starts to burn fat instead of burning carbs. If not properly monitored this may lead to strain on kidneys and thereby increasing the risk of developing kidney stones as more calcium is excreted through urine. A low carb and a high protein diet is not recommended. 

Therefore if you are going for a low carb diet see to that you do not avoid carbs completely as you need some in your body to metabolize fat. Choose carbohydrate-rich foods that are unrefined or unprocessed, including whole grains and fruit, rather than the more refined and energy-dense forms such as cakes, sweets and soft drinks. Have a variety of vegetables daily. Select protein rich foods that are low in saturated fat and also plant based proteins should be included. Examples for them are fish, lean chicken, nuts, legumes etc.

“Never waste any time you can spend sleeping.” - Frank H. Knight

Insufficient sleep is a growing issue in the modern world. Sleep is the factor that governs the quality of our life that we spend when we are awake. A 2004 Stanford study showed that sleep duration is an important regulator of body weight and metabolism. It is when we sleep growth, maintenance and repair of muscles, bones and tissues of the body happens, and at a much faster rate than when awake. And though getting eight hours of sleep is not the major solution for obesity, it can be one of the solutions to growing obesity in today's world.

Ghrelin is a hunger stimulating hormone and leptin is a a mediator of long-term regulation of energy balance, suppressing food intake and thereby inducing weight loss. When you are sleep deprived leptin levels go down and ghrelin levels go high. The result is a 45% increased craving for high carbohydrate and calorie rich foods. So now you clearly see why a sleep deprived person has a tendency to snack on these kinds of foods which results in obesity.

What happens when you get a good night's sleep of eight hours..? The quality of your life improves, you feel better. By getting sufficient amount of sleep the brain replenishes supply of neuro transmitters which includes the feel good chemicals "Serotonin and Melatonin" that boosts our mood through out the day. And when there is a lack of this we feel irritable and out of moods. Sleep plays a vital role in promoting physical health and longevity. Sleep helps to repair your body and helps keep your heart healthy.

Your body produces extra protein molecules when you sleep, and these boosts your immune system by mending your body in cellular level helping you to fight infections, and stress when you are exposed to pollutants and keep you healthy. Sleep also helps to slow the effects of aging by fixing the tear and wears which occurs as a result of physical stress and regenerate new cells by encouraging a state of relaxation. Regeneration of cells happen in the brain as well, which helps the brain to perform more efficiently after a good one night sleep. It's efficiency, retention power, understanding and processing power increases.

Here are some tips to get a good night sleep. Go to bed regularly every night at the same time and wake up at the same time everyday. Once it becomes a habit your body will automatically feel sleepy when it is the right time for you to go to bed. Do not got to bed hungry or too full as both causes an uncomfortable feeling and can keep you away from falling asleep. Avoid drinking coffee before you go to bed as caffeine, alcohol and other drugs has that stimulating effects that can prevent your body from falling into a state of relaxation. Avoid having Tv's or computers in your bedrooms as the light from these might suppress melatonin which helps regulate sleep.

Have a bath before you go to bed and use dim lights in your room, listen to some music but see to that it is not loud enough to keep you awake You can use eye masks to create a dark room as the darker it is the more you will sleep. Last but not least, physical exercises also contribute to good sleep.It helps you fall asleep much faster and deeper.

Healthy living in 30's

In your early thirties you don't look much different from what you looked in your twenties, your body is slowly undergoing changes. 30's are a great age where most of the people go through momentous occasions of life, their career, family, kids and so. Many a  times days become too hectic for us that we hardly get any time for ourselves. However you might be able to notice slight changes in your bodies, like you might not be able to do something in the same speed that you used to do a couple of years back.

Here are Some basic advice to conquer the changes going on in your body and also to fuel up for the challenges for the future. When it comes to nutrition, eating the best food for your age is the secret. You should be aware of the fact that the metabolism rate that allowed you to burn through pizzas and pies in your 20's are gradually slowing down. This is true especially for women, and will find it difficult to lose weight. The percentage of lean muscle tissue also gradually starts to go down and fat increases..Overweight and risk of chronic medical conditions such as diabetes, heart diseases is at a high. Some fine lines or wrinkles also start being visible during this time, exfoliating may help here to an extent. 

Women also start loosing their bone mass gradually from the onset of 30's. This is a result of losing calcium, and one in four American women will develop osteoporosis in her life time. Women should take at least 1500 mg. calcium a day to prevent hip and spine fractures;vitamin D to help bones absorb calcium and maintain bone density, and vitamin C to help absorb calcium and iron to maintain tissues, bones and teeth. Eat more fruits and vegetables. Fruits and vegetables provide a significant source of phytonutrients, or vitamins, required by the body to function at optimal levels and also have antioxidants properties, which fight toxins that enter the body. 

Limit intake of processed foods and fast foods. Also go down on your salt intake as it can result in high blood pressure, heart conditions and stomach cancer. Keep yourself hydrated. Water can eliminate all the toxins off your body and help the skin feel and look more young and radiant.

With so much pressure on your neck it can be understood that it is difficult, however if you can find some time to fit in for your exercise it is going to help you perform better in all your daily chores, at work,at home and everywhere. You will feel more energetic and lively. Exercise also helps you fetch good sleep which is also an important factor for your longevity in your thirties. Since it is the time when all the repair and regeneration of new cells occur. Overnight, skin cells regenerate and facial muscles that create lines relax. It also plays critical role in immune function, metabolism, memory, learning, and other vital functions.

Importance of Diet in Kids

Diet for children is a challenge especially in today's market where many foods are made colorful so that children get attracted to it. Most of these foods are high in saturated fats, sugar or salt and are often sponsored by cartoon characters. It is important to keep in mind that the food choices that are made during this time of their life influences their future health and also their food habits in the future. It is very important that children are given sufficient amount of nutrients that their body requires during this time as their is a high energy requirement for growth.

The Australian Guide to Healthy Eating has divided food for kids into groups and termed them as "Everyday Foods". 

Breads, cereals, brown rice and pasta contains a vitamin named folate which is essential for growth and therefore this should be the food group that should make the biggest portion of their diet. But healthy intake of this group of food is low in some children especially those who miss their breakfast. Instead carbohydrate source comes from candies, sugared juices and other processed foods which are unhealthy choices of carbohydrates.

Calcium and protein is important as calcium helps in the growth of healthy bones and teeth. Protein is required for control of metabolism, repair of all body cells and for  growth. The sources of calcium and proteins for children should be milk, yoghurt, cheese, meat, fish, eggs and nuts and green leafy vegetables. In a child's diet there should be three servings of calcium rich food a day. For example a glass of orange juice that is calcium certified, a slice of cheddar or ricotta cheese and a cup of plain yoghurt. 

Vegetables and fruits are beneficial for kids as they are for adults. They are full of vitamins, minerals, phytochemical and fiber. Encourage children to consume brightly colored varieties of canned, frozen, fresh or dried fruits and vegetables. Replace solid fats with vegetable and nut oils, which are good sources of essential fatty acids and vitamin E. Oils are naturally present in olives, nuts, avocados and seafood.

Some of the important fats that should be included in children's diet are the omega-3 and omega-6. Good sources of omega-3 fatty acids are tuna, nuts, salmon, sardine and sesame seeds. Avocado, sunflower seeds and almonds are rich in omega-6.

Limit the intake of salt so that it helps reduce the risk of high blood pressure in adulthood. Also reduce the use of sauces and salty processed foods and develop a liking in children for less salty or non salty food early in their lives. Limit the amount of sugar and sugary foods taken, as almost every children have a sweet tooth, encourage them to stay away from high sugar foods and juices as they may also cause tooth decay. Some sugar free or diet drinks can also cause decay because of their acidity. Milk and water are the best drinks that can be given to children.

Healthy Aging

As we age , our bodies and minds are entitled to changes. Aging is a life long process and as time passes by it starts to affect each and every organ ,cell and structure of your body and at some point of time in our lives we notice age creeping on us, a few gray hairs, few wrinkles. Though we cannot stop this process of aging, we can try to minimize its impacts by living a healthier life and by making correct choices.

Some basic tips to healthy aging:

A balanced diet is the most important. As we age our metabolism starts to slow down and we will find it difficult to shed pounds off from your body, this is especially true in cases of women who has a slower metabolism rate than men. Therefore be choosy with the foods that you eat and also remember that aging also starts affecting your organs and cells. So be good to them, don't overload them. Avoid saturated fats and processed foods as these can cause hardening of your arteries and thereby increase the risk of blood pressure and also increases heart rate. So stick onto more vegetables, fruits, lean meat, fiber foods and whole grain foods. Avoid sweets. Keep yourself hydrated as lack of fluids can cause health problems related to your digestive system. Also limit your intake of salt.

Avoid smoking. It improves the blood circulation and therefore in turn it boosts the body's immunity system and making it easier for physical activities. Avoiding smoking has also been known to slow facial aging as the skin gets more nutrients,and is freed of all the toxins rushed into the body. The lung capacity increases, as you age the efficiency of your lungs start to decrease, you can slow the impacts of aging on your lungs too by avoiding  smoking. 

The next tip for healthy aging is to keep your mind and body active. As you age it also starts affecting your memory. It takes more time for you to recall things. You will be finding it difficult to remember names that you are always used to.  Be social as it helps ward off depression and stress. It can contribute to memory efficiency. It is always noted that people who do not have or have less social ties are more easily given into memory related issues. Social ties can keep your mind always engaged in activities that challenges the mind. Limit your alcohol intake as it is toxic to brain cells and can lead to memory loss. Therefore it is advised to limit your alcohol intake to 1-2 drinks per day.Do not forget to include physical activities as well. 

The next thing to remember is not to miss your regular check ups this is the best thing that you can do for yourself, By going on for your regular check ups you can get an idea on how well you are doing.  Many health problems can be prevented by going on for an annual check up. Annual check ups also gives an opportunity to review the medications taken and dosages can be also altered depending on the performance of your body and mind.

Is red meat harmful for health?

Many studies conducted over the last two decades have been revealing that red meat is harmful to health. I have heard people saying that they know the harmful effects of that red meat and processed meats however continue to have them because of its taste and because of the "Filling: feel it gives. It is true that red meat has lots of protein loaded in it but it is also true that red meat is high in saturated fat, which in turn raises the blood cholesterol levels. And high levels of LDL leads to increased risk of cardiovascular diseases, diabetes and chances of cancer.

Studies led by Dr. An Pan, Harvard School of Public Health, analyzed more than 121,000 men and women for over two decades. Their eating and lifestyle habits, the amount of red meat consumed, were carefully tracked during this period and also their health outcomes. During this period nearly 24,000 participants died. Out of which 5910 participants suffered from cardiovascular diseases and 9,464 suffered from cancer. The study finally revealed that an additional single serving of meat a day contributed to a 13% increased risk of dying and an additional single serving of processed meat a day increased the risk by 20%.

Another study published by the American Journal of clinical nutrition found that a 50grams daily serving of processed meat doubled the risk of diabetes. Red meat and processed meat also has found to increase the risk of ischemic stroke, which accounts for 87% of all stroke cases. This is caused due to the high levels of saturated fats in red meat and processed meats. Red meat also contains high levels of heme iron, increased doses of which can cause oxidative stress, increased peroxidation of lipids, DNA damage and protein modification. Excessive consumption of heme iron thereby leads to cardiovascular diseases, neurological disorders, chronic inflammation and also atherosclerosis.

Red meat is also known to increase the risk of digestive cancer. This is mainly due to two factors, one of them is that cooking of red meats lead to formation of carbon based amines, which increases the risk of this type of cancer and the second is because of the digestive load it places on the pancreas, which can also result in development of metabolic disorders.

A good thing is that all the health benefits that red meats offer can be substituted with healthier alternatives such as lean meats, nuts, seeds, whole grains, fish and beans providing you with enough amount of iron, protein and fiber. Then why to stick onto something which we know can bring premature death by clogging your arteries?

Beat Winter Weight Gains...

Who does not enjoy steaming hot chocolate or a creamy coffee on a cold winter morning ? This is the season of the year when people tend to gain weight. Winter makes you feel lethargic, it being cold and dark outside everyone likes to stay indoors, cuddle up in a warm blanket, watch movies and snack. The extra pounds gained during this time of the year may stay year after year and finally lead to serious health issues and obesity .Simple changes in your diet plan and habits can offer you enormous health benefits.

Here are some tips to beat this winter weight gain :

Cut down on the hours that you spend in front of the screens, and keep moving even  if it is inside your house. Did you know that washing your plates for half an hour, helps you lose around 75 to 80 calories. Vacuuming or sweeping floors of your house for an hour helps you lose calories more than two hundred! So instead of couching in front of fire places try doing some household chores.

 More and more studies have revealed that you develop a tendency to eat more during winters. The reason behind this is the lack of sunlight and short daylight hours.The sleep hormone levels are reduced when we are exposed to sunlight and therefore you remain active during summer. Another hormone named "Serotonin" level increases with light and it is this hormone that regulates some physical functions such as eating and other emotional functions like mood and energy levels. During winter it is vitamin D that helps rise this hormone level. Light is required which produces cholecalciferol, which the body transform to vitamin D, that in turn helps increase the level of "Serotonin",  thereby keeping your moods and energy levels high.

Go out for a stoll outside when the temperatures are comparativley low. Stick onto a regular schedule for physical activities. Physical activities, if not possible outdoors, try to get a membership to the gym. There are lots of  centers having indoor table tennis and badminton courts. Heated indoor swimming pools too are an option to keep yourself active.Try to get eight hours of sleep because else the part of our brain responsible for self control will have to be compromised by sleep loss. Start your day with a high fiber or high protein breakfast that might help you from over eating through out the day.

Keep away from alcohols, it is loaded with calories. Avoid hot chocolates or cream laded coffees. Instead you can try some herbal tea with a squeeze of lemon juice in it, or black tea, green tea are also two good options as they have antioxidants and are also low in calories. Remember to stay hydrated. Many a times our body gets confused between thirst and hunger. The body maybe crying out for water, but we think it is hunger and find ourselves digging into food shelves.