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why-carbs-are-friends-and-not-enemy

“Carbs are not good for health”, ”Oh!!!! Carbs are my fitness enemy!!!!”, “I eat protein rich diet only with no cabs plzz!!!!”, “All carbs are bad and cause weight gain”.Well these are the common comments one keep hearing from many of our health conscious friends and this is equally the reason to make a case against them and such bigotry. We need to understand that there are six essential nutrients people need to consume through dietary source to maintain best health : vitamins, minerals, proteins, fats, water and CARBOHYDRATES.By just being carb-conscious we can move away from Carbophobia and learn to provide our bodies with the right sort of carbohydrates which are packed with nutrients.  A general thumb rule is to say yes to complex carb which is natural and fibre rich and say no to simple carbs. A simple choice from white bread to whole grain bread, from fruit juice to a full fruit, from chips and crisp to starchy vegetables, sweets and cakes to honey and unprocessed jaggery and sugary drinks to simple infusions can help choose us from simple to complex carbs, which are beneficial to us in many ways and kill our craving for simple carbs. Reasons to Love CarbsCarbs = FuelEven the simplest tasks such as breathing require energy, so when it comes to exercising our muscles rely mostly on carbohydrates as their main fuel. However, muscles have limited carbohydrates stores (glycogen) and they need to be replenished regularly to keep up the energy level. A low carbohydrate diet can lead to a lack of energy during exercise, early fatigue and delayed recovery.  Carbs = Fibre A diet rich in fibre will help us stay fuller for longer, keep our digestion healthy and reduces the likelihood of weight gain. The fact is humans these days does not even take half of recommended fibre intake (30 g per day), avoiding grains can be a major wrong choice. It is always great to rather than cutting carbs out, to switch  to wholegrain versions. A wholegrain unpolished rice is always a better option to white rice. It has twice higher fibre content and is richer in B vitamins with other nutrients intact.Carbs Make Us Happy Even if you are sat behind a desk all day, not physically moving, your brain still requires fuel. The brain uses glucose (component of carbohydrate) as it’s main energy source. If you restrict your carbohydrate intake you will find it difficult to concentrate and may experience severe mood swings. Also, researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical.  Cutting Carbs Is Unsustainable Cutting carbs completely, (essentially what a ketone diet is) is firstly highly unsustainable and secondly, it’s a medical intervention which should only be used for specific health condition such as epilepsy. Although you may experience initial weight loss, most people are unable to maintain this which leads to the weight piling back on.A balanced diet, with diversity, and practice of portion control along with physical activity can give a sustained good health. No food can be excluded to achieve ‘health’. It is all about balance and moderation.   ;

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Blog Post

gut-most-underrated-organ

We disregard our stomach even though it is almost as vital to us as our intellect or heart. It is home to trillions of bacteria that support the stability of our entire system. Gut bacteria can affect everything, from allergies to obesity to mental health, according to scientists and recent research.Food that humans cannot digest on our own is processed by gut bacteria, and the results are shared. The fundamental idea is that when bacteria share our food in this way, they are not robbing us of anything.It's likely that the reason some humans gain weight despite eating less than others is that their gut quality is poor.Our satiety signal transmitters increase while consuming the foods that our bacteria favor, according to numerous research. Surprisingly, pizza and pasta are not among these foods. Prebiotic, which are the foods that sustain our beneficial gut bacteria, must be familiar to us. Artichokes, asparagus, green bananas, garlic, onions, whole grains, rye oats, and leeks are some of these foods. Therefore, the best advice is to gradually increase your intake of dietary fibre rather than feeding bacteria an enormous amount at once. Viewed through a microscope, these microorganisms appear to be nothing more than minute light dots on a dark background. On our mucosal lining, however, each tiny one is home to a large population that works diligently to strengthen our immune system by consuming unnecessary food and producing harmful substances.Priyanka Singh Nutritional Expert with more than 10 Years of Experience in Therapeutic Nutrition, Total Parenteral Nutrition, Diabetes and Nephro Care;

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Blog Post

calcium-deficiency-10-signs-to-be-aware

Calcium is not only the most abundant mineral in the body but also very important for your health. It makes much of the bones and teeth and plays important role in the heart health, muscle function and nerve signalling. The advised tolerable upper intake levels of calcium as per age are:Ages 0-6 months: 1,000 mg per dayAges 7-12 months: 1,500 mg per dayAges 1-8: 2,500 mg per dayAges 9-18: 3,000 mg per dayAges 19-50: 2,500 mg per dayAges 51 and older: 2,000 mg per daySome studies have estimated that around 3.5 billions across the world are calcium deficient. India only more than 50 million are estimated to be affected by osteoporosisThe deficiency takes some time to manifest itself, as when our body encounters low calcium it starts to take it from the bones, thus indicating its presence in older age, making older population more vulnerable to fractures.Long term deficiency leads to Hypocalcaemia and can lead to osteoporosis, weak bones and dental problems.It therefore becomes important to pay attention to the signs that our body gives.Here we have listed top 10 signals which if being notices should not be taken lightly. Calcium depletion is  a slow and painless process, which many people tend to be careless about.1 Brittle nails and dry skinLack of calcium can lead to dry brittle nails that splits, breaks , peel off easily.2. Muscle spasms or crampsCalcium plays an important role in muscular contractions . It regulates the rate of contraction of cardiac muscles as well,  if deficient in calcium  our body starts to take it from the bones  which results in leg and arms pain, spams, and cramps even while doing simple activities.3. Fracture of BonesAs bones are made mainly of Calcium with 99% of body Calcium in. bones its not surprising its loss effects the bones most. Low calcium leads to making bones prone to bone Fracture.4. OsteoporosisChronic deficiency can lead to osteoporosis. The bones becomes extremely weak and prone to unexpected fracture. The loss of bones is often progressive and without pains  therefore we tends to ignore it.5. Blood ClottingWhile Vit K is an important nutrient for blood clotting , importance of calcium cannot be ignored. Vit K along with fibrinogen and calcium work together to help form clots.6. Dry skin and EczemaCalcium is found in the outer layer of skin where it plays important role in self replenishing. Low level of calcium can lead to dry itchy skin .7. Coarse HairCalcium helps in secretion of hormones  and certain  enzymes such as biotin that helps in hair growth.8.  Irregular HeartbeatsHeart is the most important muscle in the human body and is dependent on Calcium to help in its regular contractions.It helps in sending  signals through nerves to heart muscles for pumping blood through the body. Lack of it can upset this signal and cause abnormal heartbeats.9. Menstrual CrampsCalcium play important role in women’s menstrual cycle and its deficiency can increase mensural distress.10.Tooth DecayAfter bones, teeth hold most of the Calcium of the body and therefore its not surprising that calcium deficiency shows on the teeth also in form of brittle gums and tooth decay.;

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