Sugar Addiction is real find ways to quit

Sugar Sugar on my mind.

I come across so many people who always ask me doc can I eat some sweet post my meal everyday? Or I have a sweet tooth and I cant live without some sweet everyday.

That sounds familiar?

Sugar is addictive and numerous studies have shown it to be very very addictive.

Lot of people argue: but but shouldn't we eat sugar for energy, what do you mean give up sugar, how will we live?

In addition to weight gain, excess sugar can also cause inflammation, have adverse effects on your heart, increase your risk for diabetes and possibly cause kidney damage.

Giving up sugar now or never that's how it works . 

Learn the difference between natural and artificial sugar. 

If you consume large quantities of sugar give it up now. It works like now or never.  I have myself tried to do slow quitting but cravings always comes back.

Go easy in a party don't let one night of fun ruin your sugar quitting, as party will end but cravings will not.

While buying, read food labels carefully (we will be doing a section on that.)

Alcohol also contains sugar. So called empty calories.

Artificial sweeteners as low- calorie replacements have a variety of side effects.


   Contributions also by Aditi Shrishrimal Health Coach at LNF.

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7 Dieting Mistakes You Should Avoid....!!

Ever wondered why you don’t seem to meet up your weekly weight loss goals.... after having followed a not so tasty diet plan and almost draining yourself in those cardio/strength sessions... every Monday morning you still fall short of few hundred grams of the expected weight loss...!!

Here’s how you could identify common glitches... correct them and find yourself more inspired and encouraged towards losing the remaining extra kilos...!!

Keep Eating a “Singular Activity”

Eating in peace with all the focus on your plate helps you sense the feeling of fullness.... or what we call satiety. Watching television, talking over phone and working on laptop while eating..., can lead to improper chewing and eating more than required. Mindful consumption of meals favours sensitization of ‘satiety clues’ and you know exactly where to stop eating.

Don’t Purchase your diet... Prepare it...!!

Often in morning rush hours..., we choose processed/ready to eat foods like corn flakes, oats, whole grain bread, and sometimes even tea and crackers as breakfast options. Although these constitute a handy option and the nutrient content seems to be similar to home cooked foods but eventually they have a higher glycemic index and lower fibre and protein content. Try limiting these to 2-3 times per week and opting for simple home-made recipies that suffice your nutrient requirement.

Distribute your food evenly

The key to weight loss without loss of health lies in creating a balance of nutrients or types of food. The more balanced a meal, the better and steady is release of nutrients into the blood stream. One must include at least one combination of cereal and legume, cereal and pulse or cereal and milk for your main meals while keeping the raw fruit/vegetable portions for in between snacking.

Avoid eating and drinking at the same time

Glugging water and other beverages while eating or immediately after meals reduces the efficacy of digestion and absorption process due to dilution of the digestive juices released in stomach. Digestion becomes prolonged and the absorption is also not that great. Take plenty of fluids all the day round but remember to exempt from them during meals.

Drinking calories v/s eating them

Substituting your meals with a glass of milk or taking fruit juices in place of fruits don’t add much of a benefit to your health. Doing so, you might end up adding almost equal or even extra calories to your diet while going deficient in terms of other nutrients. A glass of 200ml 3% milk gives you almost equal calories as a well balanced meal and no where matches the satiety level of a meal. A glass of orange juice surely gives you higher amount of vitamins and minerals than a whole orange... but it also has sugars (fructose) from 3-4 oranges and absolutely no fibre...!!

Go individual

A universal diet or a diet that works for all is yet to be discovered. The fact that every individual is different and so is its response to any particular practice holds a lot of evidence. Identify your body’s responses and analyse them to understand what suits you the best. Diet and exercise regimes should be tailor-made..., not copied and followed simply because it did benefit your friend or relative.

Set realistic, “health-happy”  goals

After having made one or all of the aforementioned corrections..., most importantly remember that there is a certain amount of weight that one should aim at losing over a period of time. Achieving jaw-dropping weight loss in a short span of time (10-12 weeks) might create a story line for you but the health risks it poses are too many..., plus the ‘yo-yo effect’ that makes you gain weight as quickly and more than you actually lost.

-Do it the right way.., as being slim has become a little outdated. Staying healthy is the new cool...!!

Contributed by Pooja Lakhani Health coach at LNF 

Kid and Teen Obesity: a word for parents

Today I had the pleasure of seeing this vibrant young 13-year-old boy whose mother had sent him for excessive weight gain.

I would like to share my experience how today’s teens are facing Obesity related issues and why are we parents not able to do much about this.

This boy is in 8^th grade has 2-3 tuitions daily, not much sports as he has now become lazy and overweight. He feels best when he is at home on his bed.

When I saw him, his only concern was the tuitions and how he feels overburdened by this issue. I can’t take those decisions for parents but instilling good exercise at early age is very important. A fit body will have a faster mind. I understand that there is lot of academic pressure but if your child has poor health we totally lose all battles.

He also shared how he is so bored with same food at home, so loves to order food when mom is not around.

I had an hour-long discussion, I am no psychiatrist but large part of my obesity practice is counseling patients.

Most people know that eating right and exercising is the right solution. But are we provided with those solutions? It’s easy to make a diet chart and send a patient home, but when they go home they are struggling again.

When I realized that this kid was fond of food I immediately noted down his likes and dislikes and provided him with replacements of whatever foods he loved.

Kids love pastas and noodles and chips etc. They can be easily incorporated into their diets in a healthy way. Mother or caretaker has to be counseled about the changes and then it’s easy and breezy,

Parents can’t be friends but doctors can be. Not appreciating a kid and just loading them with criticism and comparisons is not going to solve anything. Even unknowingly parents put that pressure on kids. Whether it’s a sibling comparison or a peer comparison, it is mentally very stressing for kids.

We as parents are the ones who will instill high self-esteem in our kids.

First we should identify why a teenager is not listening to you. Hormonal changes in these kids are tremendous as they start teens, valuing their efforts is utmost important.

So as we progressed into the eating habits the boy was surprised that I am allowing him to eat pasta, chips and pizza.

But I also stressed that importance of getting vegetables,fruits and salads also if you are in that bargain. This boy went to school at 6 am so no time for breakfast!!! He only had a glass of milk and left for school, how will his brain work, and why didn’t we use the morning fat burning hormones? His next meal would be at 11:30 am that means this kid has been studying for 5 housrs before he ate any energy releasing foods. Shocking as it sounds I felt so sad at hearing this, my heart went out for this kid.

Some parents stop all so called villain foods when they see a child gaining weight and happen more so when they come back from a pediatrician visits.

That weight boggles the parents and same day all butter cheese and fries and chips are taken away.

That is not the way, you take some you give some.

You have to allow these young people to make healthy choices. Teaching them at schools about nutrition is also very important. If we load kids with sugar daily, the will have sugar cravings. Simple Sugar is the single most enemy. Sugar is present mostly in everything we eat. There is no need for kids to have simple sugars like table sugar especially in milk or yogurt, they already have lactose. Sugar eating is a habit and its slow process to bring that craving down. Feeding fibrous vegetable, whole/complex carbohydrates will take away the urge to have sugar because body already has sugar.

Sometimes desserts can be given, as it’s impossible to tell your kid not to eat ice cream when there is so much visual stimulation for such foods all around.

So my advice to parents is to seek proper help if your kid is facing such issues. Let a professional take care of them to start with and then as they grow they will understand.

Is your child Obese

Nowadays childhood obesity became the major problem in our society. 

Overweight and obesity start during the primary school years. This became a major concern for parents because overweight children continue to be overweight as adults and obesity further later on causes many diseases like high blood pressure, type 2 diabetes and elevated blood cholesterol levels.

Obese children also face psychological effects like they are more prone to low self esteem, negative body image and depression.

 Children can achieve healthy weight and growth with the help of their parents and family. Make a change in a daily lifestyle can overcome the childhood obesity.

·        Get a good nutrition advice to make a change in their eating pattern.

·        Limit the high fatty and sugar foods and start consuming low fat foods.

·         Consume a healthy breakfast and have a low fat of dairy version of milk or yogurt with whole grain cereal.

·        Children love to have snacks and parents should not avoid that so they can have a healthy snack. Fruits are the excellent snacks.

·        Avoid soft drinks and replace it with low fat milk or fruit smoothies.

·        Some children finish their plate at dinner time so try to give them a small serving size.

·        Avoid all takeaway foods as they contain more salts and fat.

Not only diet can overcome their obesity they should spend some time in physical activity by doing exercise or playing outdoor games instead of watching television and playing indoor games. One hour of extensive physical activity is essential in growing up years.

So parents get going and take care of our future generation.

  

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EMOTIONAL EATING

Emotional eating is when you eat at a time when you are not hungry and it makes you feel good. 

Some people eat when they are very happy, when they are sad, angry, depressed, hurt, bored or nervous.

Some people have inadequate amounts of Dopamine/Serotonin in brain. These are happy hormones. 

Food/sugar can transiently elevate their levels and effects are short lived. Therefore frequent eating is also becomes a part of this.

·      We all are victims of emotional eating at some point in our lives but its a problem if it leads to weight gain/diabetes etc.

·

.   Problems:

• ·   This can causes a serious weigh issues. Obesity as a consequence.
• ·    Later on causing heart problems, diabetes or high blood pressure.
• ·    When the person is doing this type of eating they don’t consume fruits or salads, at that time they consume junk food, high calorie food, foods rich in sugar and produce happiness.

Solutions:

• ·  To avoid this problem people should recognize the true hunger-a craving for cookies, chocolates, sweets, chips is emotional eating not a true hunger.
• ·  Have water to alleviate thirst which sometimes is misinterpreted by brain as hunger.
• ·   To avoid this people should join the counseling & coaching sessions, they should avoid the candy bar and take a walk, dance, listen to music or call a friend.
• ·  They can manage a stress in a healthy way by doing regular exercise or they can eat fruit or salad, low calorie snack instead of high calorie food.

Lets fight Obesity together.
Contributions also by Shreya Dietitian at LNF

Eating right is the key to healthy lifestyle. So Start Now!
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Get rid of those Thunder #thighs in 5 easy ways.

Ever wondered about the stubborn cheesy bulky thighs

Not fair, most men don’t have it why should we?

My own story is that I  kept aside a sum of money and decided to get some surgery to get rid of those thighs but then I found this solution after researching and trying everything available about this topic on internet/books/journals( not much out there)/blogs/videos,machines also using help of friends who struggled like me and achieved success.

Most of the times I also blamed hormones but then worked on them religiously diet wise and workout wise.  I applied some to myself , failed many times, but finally I found a cure to decrease the thigh fat. I never became skinny but I found a way to manage to satisfy myself with even tone and got rid of side bags.As a result my thighs are way smaller now than few years ago.

5 ways:

1. I walked at least 30 minutes using my whole foot and thighs (no running) not just my feet.
2. I increased my vegetable intake (raw mainly) 1-2 quarter plate of salad daily, with added fruits.
3. I drank a gallon of water daily and never sat for longer than 30 minutes, move move move every half hour
4. I do squats/lunges(get the technique right please) in pluses when in shower, restroom, kitchen, 10,10,10 and sometimes when watching TV, I just sit 1 inch above the chair/sofa for a few minutes. Trampoline is awesome too for weaker knees.
5. I stretch and squeeze those long muscles of legs whenever I can.