Tag Archives: Health

Improving Food Relations – Fat Loss Done Right

Fat loss has become such an integral aspect of health and fitness mostly because of lifestyle related issues. This accumulation of multiple bad habits leads to the accumulation of thick layers of fat all over the body, which leads to many adverse outcomes.

65% of the worlds population live in countries where overweight and obesity kills more people than underweight. At the global level, excess body weight is the sixth most important risk factor for ill health. Obesity and overweight were the 5th leading risk for global deaths back in 2014, imagine now.

In India 1 in every 5 men and 1 in every 6 women are overweight.  Strangely in a country where the Global Health Index Indicates half of all children being malnourished, many of the Urban Indians now seek treatment for overweight. The benefits of fat loss are plentiful but it should be done right in order to sustain it.

FAD DIETS 

These treatments, most often are worse than the lifestyle disorders which lead people to their obese-situation.

Trying to overcompensate with a restrictive curative diet is never sustainable for someone who couldn’t resist temptation in the fist place which lead them to there weight troubles.

These sacrificial and restrictive diets never work because they demand too much from those who have previously shown a lack of self control. Although the temptation of LOSE 10 KGS IN 28 DAYS and LOSE 6 INCHES FAST is immense for someone desperate. But you fail to understand, that something(FAT) which took years and years of bad habits to build wont go away for good this easy. (even if it does, it will lead to weakness and come back as soon as you are off your diet)

The problem in the body is always because of the problem in the mind. All lifestyle changes which ensures sustainable fat loss and good health starts with modifying your approach and habits, before changing what you eat.


There is no hack, no magic pill or balm which will help you in your fight against your fat. Shortcuts will lead to some weight loss but there short nature will lead to a reversal in the weight loss once you get off the diet, and eventually lead to a fatter you,. Worst of all you will be left with a sense of helplessness at your failed attempt.

Improving Food Relations

So rather than blindly jumping on to a trending fad diet,  or signing up for a lose weight fast program, you need to start understanding  and developing good food relations.

Food Relations implies developing an understanding of taste and nourishment. For you to understand this a little backdrop of common energy requirements is important.

Our body needs a certain number of calories to sustain itself (in specific amounts of carbs, proteins and fats) if we eat more than this we accumulate weight, if we eat less we lose weight and the third option is balance.

All your daily activities, your age, your current weight and height contribute to the amount of calories you need to maintain your current state.  So for weight loss you will have to eat lesser calories than this but the major question is to what extent?

A person is said to have good food relations if she can identify foods which are nourishing for the body and consumes them in higher proportions as compared to food items which are  only consumed for taste.

Tasty food usually has higher calories in smaller quantities, it is calorie dense, whereas you have to choose to majorly consume food which is nutrient rich, more nutrients in lesser calories.

Food relations will help you create a balance between nutrition and taste so that you consume healthy food without sacrificing on taste. It will help you understand that you shouldn’t stuff yourself with tasty things and you shouldn’t ignore nutritious foods.

When you are eating for the neck up, a little amount is enough to satisfy the taste buds. One piece of chocolate will give you the same taste as 10 pieces, but overeating it will lead to unwanted calories.  When you are eating for the neck down, you will need to eat enough to sustain your bodies nutritive requirements.

Change your Life by Changing your Mind

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Goob vibrations are the currency of a healthy soul. We at Swasthya, believe in not only helping you develop physically, through our customised nutrition and workout progressions, but also help you progress your spiritual health. In most cases health is isolated to only the physical dimension. People try to over exert their bodies as they see others do the same, they take all kinds of short cuts in order to look good, but on this race forget everything about how they think and feel. An effective plan gives as much relevance to physical transformation as it does to mental and spiritual transformation. As if we can evolve the minds of our clients we will empower them to sustain a healthy lifestyle forever. So starting from wherever you are on your health journey, aspire to become a source of good energy for people around you and you will definitely achieve all your health goals.

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Developing healthy food relations is about taking control of your mind.  Its a habit and will take  time to develop. So before forcing yourself into a restrictive diet, use the most powerful part of your body, your mind.

Create a new nutritive perspective, change the way you look at your food, learn how to measure the calories in it, use a scale before you can learn to visibly identify these.  Develop recipes which are balanced in terms of taste and nutrition. Sustainable programs are controlled but don’t involve sacrifice. Slow  sustainable changes are better than fast ones which wont last.

No dietitian or nutritionist can  help you if you are not willing to help yourself. Sustainable fat loss requires a holistic lifestyle change. You should invest in learning more about developing health food relations through a lifestyle coach. A lifestyle coach will  not only customize your food choices as per your lifestyle but also educate and empower you with tools and tricks to develop good food relations.

12 weeks of realigning your mindset and accountability with the right coach(theoretically and practically experienced) will set you up to be your own nutritionist for the rest of your life.  It would not only ensure fat loss in the short term but good holistic health for your entire life.  As movement is a key to fat loss, a goof life coach will carefully assess your current levels and prescribe a progressive fitness program to compliment the change in your eating habits.

fat loss

Contact info@swasthyafc.com to apply for the  12 week education and empowerment program now.

 

 

 

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Intra Workout Drink – What to drink during your workouts?

I used to think the term BCAA(branch chain amino acids)  was synonymous to an intra workout drink.  Yes the same heavily marketed BCAA’s which have amazing flavors and are pushed by supplement stores.

But my ACSM certification in nutrition  has helped me understand what to look for in an Ideal Intra Workout Drink.

Firstly , I am not against using BCAA’s but most people treat them as purely an intra workout drink without understanding what they are made of and meant for. This lack of knowledge has many implications in the long run.

The Scientific Breakdown of BCAA

Branched chain amino acids (BCAA) are the building blocks of protein. These are essential for muscle growth and recovery, and can be consumed throughout the day. Having them together with a high protein diet leads to excessive uric acid which is detrimental to bone health.

Treating  BCAA as an intra workout drink(if managed well with the protein you take daily)  is not wrong, but during a workout your body needs some other elements to enhance performance and prevent dehydration.

Here is what your body requires during a workout.

Components of an Ideal Intra Workout Drink

  1. Energy

During a workout your body needs instant energy as it has to undergo excessive stress. For this a high glycemic carbohydrate is ideal. (something which immediately provides energy, without much need to be broken down). The simplest  and fastest dissolving form of Carbohydrate is glucose. Thus glucose should be one of the components of an ideal intra workout drink.

2. Electrolytes 

The body looses water in the form of perspiration(sweating) during a workout.  Along with sweat, the body also loses essential salts, which need to be replaced. Here are some of them and their functions.. intra workout drink

3. Tonicity- Water enters and exits body cells by the process of osmosis. Wherein it travels from its higher concentration to its lower concentration through the semi permeable cell wall.  In simple words water moves from a solution where it is present in abundance to the solution where it is lesser. This is maintained by the electrolytes mentioned above.

Based upon the tonicity drinks can be classified in to :

  • Isotonic sport drinks contain similar concentrations of salt and sugar as in the human body.
  • Hypertonic sport drinks contain a higher concentration of salt and sugar than the human body.
  • Hypotonic sport drinks contain a lower concentration of salt and sugar than the human body.

The best suited among these for your intra workout drink is an isotonic drink.

Why Drinking Water is Not enough?

Pure water is not an ideal intra workout drink as it might help you quench thirst but it will not ensure proper hydration. Water provides no sodium, which helps the body hold onto water and helps fluid get to the right places in the body, like muscles and blood.

What do I recommend?

There are a number of ways in which you can make an isotonic drink at home. But I choose to use Enerzal . As it has all the essential elements of an ideal intra workout drink. intra workout drink

Do give it a try and no they dint pay me for saying this, yet.

 

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Inspiration over Imitation

Some people think I’m bonkers, But I just think I’m free

Man, I’m just livin’ my life, There’s nothin’ crazy about me

Some people pay for thrills,But I get mine for free

Man, I’m just livin’ my life,There’s nothin’ crazy about me.

Be inspired never imitate.

We are living in a world where it is easier to become famous and difficult to be original. Don’t be blinded in your rush for fame and appreciation, try doing that by seeking inspiration from those around you rather than by imitating others. Be yourself, cause you are the best you.

Don’t compromise your true potential as simply copying is a limitation,

Be inspired and create your own magic, refrain from cheap imitation.

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6 healthy changes to improve your life

Chasing stability you destabilize different facets of your life. You don’t even realize your ignorance till you are jolted with an impending consequence. Strokes, cancer, obesity, undernourishment, weakness, stress, depression  don’t just happen overnight. They are the result of years and years of ignorance.

Though the medical domain is well equipped to provide immediate solutions but these short term remedies are mere eye and pocket washes. The problem lies in your mindset, and if you are not willing to alter it you are bound to have a relapse.

Man chooses to forsake his most important responsibilities, taking care of himself, partly because the society promotes a blind chase for security and partly because he thinks these things will take care of themselves.

The viscous circle ends when all of his collected wealth and resources amount to nothing in front of the medical bill and even when he has the wealth he is not left with the health of body and mind to enjoy it.

I was introduced to this cycle very early in life, the hospital became a second home because of the deteriorating health of my parents. Years of genuine hard work, wasted on medicines, travel, fees and most of all the stress which cant be valued in money. Even after insurance covers the amounts you give away to chronic illnesses in cash and kind are more than the biggest fortunes.

So instead of living a stressful life to earn superfluous money which you will eventually spend to remove this piled up stress, and take more stress in the process, why not be a little mindful in undertaking everyday tasks. Why not live each day to the fullest, spend time maintaining a balanced lifestyle, taking care of the little things along with the larger ones, giving time to your health and happiness?

In lieu with this here are 6 healthy things you can do each day to ensure a balanced life:

1. Treat a bottle of water like your smart phone

water healthy
Water is the potion

What do you look at when you get up or just before sleeping? What is the one thing you never want to lose sight of? Well your smart phone offers you temporary distraction from reality but water offers your permanent solutions to ailments. You don’t have to use google to find out the benefits of water, for the ones with trust issues, you can go ahead, what you will see is that water is utilized in almost all of the bodies functions.

Water forms 60% of your body, if you take a sip of water every other minute you will be able to increase your water intake to up to 4.5 litres, which is much more than the requirement for the entire day.

20 ml sip * 15 times in an hour * 15 waking hours in day= 4.5 litres of water

Add this to the water you drink in the morning and night and that makes it much more than the required amount.

2. Lemons-aids

Healthy
Lemons-aid

When life gives you lemons squeeze one into your glass of water in the morning and the other 2 into your bottle of water

Other than helping in digestion and developing immunityby providing vitamin C lemons help maintain your body pH. This means that they help control the damage that eating food does to your body. Lemons have a very mild citric acid which balances the Hcl in the body, reducing the acidity. There are many Benefits of a balanced body pH.

3. Sameness is lameness

Enjoy nuts and oats as much as you enjoy eating fish and goats, Your kitchen is much more than just mutton and chicken.

Variety is the spice of life. Most working people seldom have a choice of eating what they like, the ones who do are too hurried to care about what they eat. Modern day food is usually outsourced, but in all cases it has little to no variation to the previous day.

healthy food
sameness is lameness

Do yourself a favor and try to include a variety in your meals, meat eaters understand the relevance of roughage and carbohydrates, give fruits, oats and green veggies a chance. Vegetarians try to find sources of proteins like, sprouts, tofu, cheese. Ensure that you eat a well rounded diet comprising of fats, carbs and proteins throughout so that you don’t have to make reservations later.

4. Timing is everything

Everyone has a unique schedule in their lives, most of which is controlled by how and where they work. The 3 meal a day pattern offers no flexibility and leads to starvation and over eating at different times of the day. You should be more flexible with your eating schedule. Try to eat as many small meals during the day. This will not only lead to better digestion, but prevent you from over eating in the later half of the day.

healthy
Breakfast is served

Your breakfast should be the biggest meal of the day, divide the rest of your day as per your schedule to take around 4-5 more meals. Ensure that your dinner is the lightest so that you don’t sleep feeling heavy.

Following heavily marketed dieting plans and eating super foods is a waste of time. They are too expensive to sustain for too long and people tend to think that they can temporary quit their fast paced lifestyle to detox. False, detoxification wont be require if you watch you eat from the start and time it properly.

5. Angels and demons

Here is a list of things you can avoid, the demons, they wont kill you immediately but regular and uncontrolled intake of these things will lead to ailments in the future. The demons you need to control include sugar, salt, simple carbohydrates, most saturated and unsaturated oils, spirits, smokes among others. The angels will keep you healthy and add to your health, honey, mono saturated oils( olive oil, canola oil), nuts ( Walnut, almonds), oats, complex carbohydrates(Oat meal), lean meat, lemon, fruits and green vegetables. This along with reading and researching to find out things by yourself so as to make your exclusive health plan form the angels.

healthy

6. Meditate, condition yourself to care

Mankind has reached a stage of evolution where he needs to re-learn the art of caring for himself. Your brains are so consumed with thinking that you seldom get a break to reassess your lives. So rather than waiting for the bomb to drop, spend at least 5 minutes every morning to shut your eyes and empty your mind. Once your mind is free from worldly worries you would find that you will start caring about the finer things in life like loving yourself and spreading happiness by adding to the lives of others.

Although it is very easy to make a list of things and very hard to follow it, these simple things can be easily followed. Prevention for sure as hell is better than cure. So please give yourself a chance to make a pit stop in this rar race to understand that even if you win the race you will remain a rat.

Stay happy, stay healthy, have a good day.

 

 

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