Banana in weight loss and its benefits

• Oh I can have banana during my weight loss plan ? Wide eyes reaction when I suggest banana in diet to weight loss patients . I call banana one of super fruit hero . It is full of nutrition  and so filling and good source of satisfaction when you give to your kid as a mother. Let's check out its nutrition  value.  
  
  
  
  • A banana contains 362 milligrams of potassium which helps maintain the fluid balance in the body. The health benefits of potassium include aid from stroke, heart and kidney disorders, anxiety and stress, as well as enhanced muscle strength, metabolism, water balance, electrolytic functions, and nervous  system. According to the American Heart Association, a high-potassium diet helps control blood pressure, especially when combined with a reduced sodium intake, because it reduces sodium's effect on the body.
  
  
  • A small banana is equal to a half cup (or a half serving) of fruit, and it will give you 20 µg of folate.Folate, or vitamin B9, is one of many essential vitamins. Folate is important because it plays a role in DNA synthesis and repair. You must be familiar with folic acid as a form of folate; folic acid is the synthetic version used for food fortification and supplements. So its better to use fruits for natural source of it .
  
  
  • 65 IU of Vitamin A is also found in a small banana , Vitamin in A is critical for good vision, plays an important role in healthy bone growth, essential for reproduction and cell growth ,it  the immune system  and skin health.
  
  
  • A large banana also provides almost 0.5 milligram of vitamin B6, or 38 percent of an adult’s daily requirement. Getting enough B6, according to the National Library of Medicine, is key for a healthy immune system, brain function and the formation of red blood cells.
  
  
  Banana is a pack of nutrition only fruit contain almost all nutrition and good in weight loss, thyroid patients , leukaemia, anaemia , weakness,  Banana is very good for children its alkaline fruit with high glycemic index , so provide energy to play long and help to fill nutrition too . 
  
  
    

Some effortless lifestyle changes.....to stay healthy

We have all heard that prevention is better than cure. Prevention is best solution for life style diseases like cancer, diabetes, heat diseases etc. we can save our self from the attack of this disease by making some effortless lifestyle changes. Prevent epidemics of life style diseases by making these  few changes .

1. check your weight:
Obesity is a frequent contributor to life style diseases -related deaths. If you are overweight, you have increased risk of, heart diseases, diabetes, PCOD, hormone disturbances, breast, kidney, oesophagus and colon cancer. So keep check on your body weight.

Advice :  Moderate exercise four times a week or 30 mint walk on daily bases along with a balanced diet is a very easy way to maintain healthy body weight.

2. Avoid smoking and  alcohol:
Alcohol adds on extra calories which may cause weight gain. Where as Cigarettes put you at a risk of lung, kidney, bladder and cervical cancer. Giving up tobacco is perhaps one of the biggest steps you can take to reduce your cancer risk.

Advice:  Adopt healthy habit of walk and meditation; it will help you to reduce smoking and drink. If you are chain smoker, try a nicotine patch, or pop some nicotine gum each time you feel the urge.

3. Good Fiber intake:
A healthy diet is crucial in reducing your chances of getting any disease; more fiber in your diet not only keeps your digestive system healthy, but also keeps your weight in check. Studies say people who consume a high amount of fiber are at 40 percent lower risk of stomach, pancreatic, colon and breast cancer.

Advice: Apart from whole grain cereals at breakfast, opt for high fiber vegetables and fruits in your daily meals.

4. Water intake: 
Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly. In a clinical trial, scientists found that drinking two glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation. Water is an excellent detoxifier as it helps flush out toxins from your body and get rid of waste mainly through sweat and urine.

Advice: drink 9-12 glass of clean water per day.

5. Get screened regularly: Getting regular health checkups reduces your chances of discovering any life threatening diseases when it has progressed to a later stage.

6. Adequate sleep: 

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. Research indicates that people who get less sleep - six or fewer hours a night- have higher blood levels of inflammatory proteins (Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging)  than those who get more. Sleep helps to loss weight and those who are on diet felt hungrier when they got less sleep.


Advice: Take proper sleep of 8-10 hr and if you have any long term problem in sleep do meditation and seek help from experts. 

I am fat : not always bad

Fat become so popular like sharukh khan after DDLG .... everyone is talking about ... only difference is fat received bad reputation  . although fat is one of the essential component required for the human body health and physical performance. Fat act an insulator in the body by making a layer over organs and under skin to provide and maintain body heat and protect body organs. other then this there is another major role of fat in body , it helps to absorb few vitamins which are fat soluble i.e vitamin A ,D,K and E. so if any individual who is avoiding and eliminating fat in diet just being healthy and not to be fatty , can't absorb these vitamins and may develop deficiencies of  nutrients depends on fat , over a period of time .

Like all organs in body, have  primary function same way adipose tissue ( fat ) also have primary function to reserve energy for daily activities  so it provide a large reserve for energy to the body .
fat stored as a result of excess calories consumption in any form like carbohydrates ( wheat, rice etc.)
, proteins or fat . S
o not fat is responsible for weight gain or any medical condition which we directly or indirectly correlate with fat  but we should take right fat in right amount to keep our body healthy and fit.
Add almonds, walnut , flex seeds , peanuts , peanut butter, olive oil ,soybeans in your daily diet and balance diet in right portion of carbs, proteins and milk products. and most important do physical activity so control daily calorie intake to avoid excess fat storage in the fat cells . 

Drink Plenty of Water for healthy spine

Spine is very important part of body and very complex structure too , now a days problems related to spine growing like anything , degeneration in early age is one of the major issue which create more complication over a period of time .

Most commonly affected structure of spine due to degeneration is inter vertebral disc. Over time, these repeated daily movements like standing , sitting , bending  and minor injuries can add up and begin to affect the discs in your spine. Minor injuries to the disc may occur and not cause pain at the time of the injury.

With degenerative disc disease, the main problem lies within one or more of the inter vertebral discs. Inter vertebral disc is a soft disc like structure between each of the vertebra in your spine. The inter vertebral discs are designed to absorb pressure and keep the spine flexible by acting as cushions during body movement. The discs are similar to shock absorbents. Without the cushion effect of the discs, the vertebrae in your spine would not be able to absorb stresses, or provide the movement needed to bend and twist. Bones cannot sustain high stress repeatedly without being damaged. Much of the mechanical stress of everyday movements is transferred to the discs.

A healthy inter vertebral disc has a great deal of water in the nucleus pulposus - the centre portion of the disc. The water content gives the nucleus a spongy quality and allows it to absorb spinal stress. Excessive pressure or injuries to the disc can cause the injury to the annulus - the outer ring of tough ligament material that holds the vertebrae together. Generally, the annulus is the first portion of the disc that seems to be injured. Small tears show up as in the ligament material of the annulus. These tears heal by scar tissue. The scar tissue is not as strong as normal ligament tissue. Over time, as more scar tissue forms, the annulus becomes weaker. Eventually this can lead to damage of the nucleus pulposus. The nucleus begins to lose its water content due to the damage - it begins to dry up.

Because of water loss, the discs lose some of their ability to act as a cushion. This can lead to even more stress on the annulus and still more tears as the cycle repeats itself. As the nucleus loses its water content it collapses, allowing the two vertebrae above and below to move closer to one another. This results in a narrowing of the disc space between the two vertebrae. As this shift occurs, the facet joints located at the back of the spine are forced to shift. This shift changes the way the facet joints work together and can cause problems in the facet joints as well.

Bone spurs, sometimes called osteophytes, may begin to form around the disc space. These bones spurs can also form around the facet joints. This is thought to be due to the body's response to try to stop the excess motion at the spinal segment. The bone spurs can become a problem if they start to grow into the spinal canal and press into your spinal cord and nerves. This condition is called spinal stenosis

It is vitally important to drink plenty of water as part of a healthy diet to nourish the entire body, which is comprised of about 60% to 70% water. Drinking water to stay well hydrated allows nutrients to travel to the major organs in the body, helps remove waste and helps protect joints and organs.

So Water is also very  important for the spine and back. As  inter vertebral discs consist largely of water (at birth, discs are about eighty percent water, although this usually declines with age). Therefore, keeping the body well hydrated by drinking water regularly is important to nourish the spinal discs and help keep them healthy.

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Winter on peek time to eat SWEET POTATO: Enjoy taste and nutrition both

Sweet potato, not only is just good to your taste buds but also good for your cardiovascular system , nuromuscular system , eye site , and oxidative stress in  your body.

Sweet potato is grown throughout the tropical and warm temperate regions. The crop just requires sufficient water and little attention for their successful cultivation. It is produced by china in large amount . 

The orange-flesh sweet potatoes are exceedingly rich in beta-carotene. The purple-flesh varieties are outstanding sources of anthocyanins, especially peonidins and cyanidins. Both types of sweet potatoes are rich in unique phytonutrients, including polysaccharide-related molecules called batatins and batatosides. Sweet potatoes also include storage proteins called sporamins that have unique antioxidant properties. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. It is good source of amino acids

Sweet Potato, baked

1.00 medium (200.00 g)	GI: medium
Nutrient	amount
Protein	4.02 g
Carbohydrates	41.42 g
Fat – total	0.30 g
Dietary Fiber	6.60 g
Calories	180.00
Vitamin A International Units (IU)	38436.00 IU
Vitamin B1	0.21 mg
Vitamin B2	0.21 mg
Vitamin B3	2.97 mg
Vitamin B6	0.57 mg
Calcium	76.00 mg
Iodine	6.00 mcg
Iron	1.38 mg
Magnesium	54.00 mg
Phosphorus	108.00 mg
Potassium	950.00 mg
Selenium	0.40 mcg
Sodium	72.00 mg

Possible health benefits of consuming sweet potatoes

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Diabetes

Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fibre in sweet potatoes makes a big difference too.

The Dietary Guidelines for Americans recommends 21-25 grams of fibre per day for women and 30-38 grams per day for men, which most people do not reach.

Cancer

Antioxidants play important role in diseases caused by oxidative stress .

Immunity

Plant foods like sweet potatoes that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.

Inflammation Choline is a very important and versatile nutrient in sweet potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

In a study published by the Journal of Medicinal Food, purple sweet potato extract was found to have positive anti-inflammatory and antilipogenic effects as well as free radical scavenging and reducing activity.

Vision

According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.

www.evaphysiocare.com

Fasting ( Detox Diet ) / detoxification an ancient Gift to Make our liver Young……………..

Our body is made up tiny cells and these cells form tissues and these tissues form organs and every organ , gland , muscle of the body work together , and play there specific role to keep us healthy . The liver plays the most important role. “Liver” is an old English word for ‘life’. Chinese call it “the father of all organs”. In aurveda it is a pitta organ.  

Sometime called the engine of the body, the liver has many important roles to play in digesting, metabolizing and manufacturing essential compounds. For instance, the liver is responsible for converting clear plasma (Rasa Dhatu) to blood (Rakta Dhatu). It is the liver's job to scan and identify toxins in the plasma  and store them so they don't enter the blood. This maintains the purity of the blood by keeping  impurities, from mixing with it.

But that's not all. The liver secretes bile, using it to break down and digest fatty acids; it produces blood-clotting factors and at the same time creates protective elements that keep blood clots from blocking the circulatory system. It converts sugar into glycogen and stores it for use by the muscles in the form of glucose energy; it synthesizes proteins and cholesterol. The liver is also the place the body stores valuable trace elements such as iron, copper and Vitamins A, D and B12.

So, we are the only responsible for choosing what you put into your body. Liver toxins can be found in the food around you and that you love to eat.

Peoples are taking treatments for number of problems constipation, allergies, skin rashes, high cholesterol, irritable bowel, high blood sugar asthma, not knowing that the real problem stems from your liver.  This beautiful large detoxifying organ is sluggish, clogged, ailing, and unhappy. And it is all the result of poor diet and lifestyle.

Behind this fact of poor life style there is good news too this organ is true father as it is very forgiving. Optimum liver function can be restored and even a damaged liver can be regenerated.  Its all a matter of knowing what to do and what not to do . now a days it is not so easy to regain a happy liver as it was 100 years back , now we are surrounded by pollutants all around not just outside , but inside our home all , chemicals are become part of our life and over liver is not designed to deal with chemicals and pollutants. So it’s a good idea to do detoxification of our body with natural system , under the guidance of a dietician or person deal in naturopathy and wellness. In our ancient time people use to fasts for more then a week in every 6 month that was scientifically a process of rejuvenation and detoxification of liver.

Liver is designed to operate with clocklike precision. At about two to clock in the morning it begins to sort out the nutrients received from the last meal . if that meal has been light and not eaten too late in the day your liver will easily manage , sending sufficient bile to the gallbladder for next stage of digestion . on the other hand if you will eat heavy meal and too late in night then liver have to do overtime in your MNC without any extra charge , and you will feel grumpy and complain I am not a morning person , actually you are “liverish”. Your liver is over burden , then you get a cup of coffee or tea to get a jump start , but this habit compromise the liven even more . you may then bread butter or junk or fried, oily and all Packed and fancy food from market or so called supper market sound so trendy but full of trans fat , chemical additives , your liver will eventually give up .

Some of the signals of liver anguish include

High BP

Elevated cholesterol

Weight gain

Pot belly

Cellulite

Indigestion

Abdominal bloating

Irritable bowel syndrome

Eczema , acne rosacea , pimples

Chronic fatigue syndrome

Brownish spots on the skin (liver spots)

Hot flushes

Compromised pancreas

Depression

Irritability

The list goes on

Most of in our Indian culture treat these symptoms with drugs and carry on their liver destroying lifestyles.

Fiber is an essential ingredient for a well functioning liver, so eat whole fruits, vegetables (raw if can be consumed) and fibers need more water as it soaks up water ten to thirty times its weight, so consume lots of water.

Whole grain, good fat, orange, carrots, beat root, turnip, whole fruits, basil leaves, broccoli etc good for liver. Eating alkaline fruit empty stomach boost up the functioning of liver and metabolism. Cook fresh and eat fresh, keep salad with major meal, take dinner early and it should be light and healthy. Those who are suffering from any symptom of liver distress can adopt liver – cleansing diet.  We all should adopt the common Russian greeting, “how’s your liver today?”

NUTRITION AND FOOD REQUIRMENTS FOR PRESCHOOL CHILDREN (1-6 YEARS)

DR. ANITA VERMA (PT)                                                                                         
 (B.P.T), (PGDPPHC),(M.I.A.P)

Wellness consultant
Preventive & promotive healthcare specialist                                              

Email: evahealthcare@gmail.com

NUTRITION AND FOOD REQUIREMENTS FOR PRESCHOOL CHILDREN (1-6 YEARS)

The years between 1 and 6, growth is generally slower than in the first year of life but continue gradually. Activity increases markedly during the second year of life , as the child become increasingly mobile. Development of a full dentition by about the age of 2 years also increases the range of food that can be easily eaten. There is an increased need for all nutrients, but the pattern of specific tissues. During these years children continue to develop new food behaviours. Protein, calcium, iron, vitamin A , vitamin B12, are very important minerals and vitamins required to be take care for kids. Mothers should calculate and monitor the intake of food containing all this for RDA.

Recommended dietary allowances (RDA) for pre – school children

Nutrient	Years
	1-3	4-6
Weight kg	12.2	19
Energy k. cal	1240	1690
Protein g	22	30
Fat g	25	25
MINERALS AND VITAMINS
Calcium mg	400	400
Iron mg	12	18
Vitamin A	400	400
Vitamin B12 mg	0.2-1	0.2-1

Protein

The recommended protein allowance per unit of body weight is 1.8 per kg body weight for 1 to 3 yrs  and old 1.5 g per kg of body weight for the 4- 6 yr old . Protein is required for tissue building and other function of body, along with protein carbohydrate and fat are also important. If a young Childs diet is inadequate in the amount of carbohydrate and fat, protein will be used for energy rather then for tissues building and other important body functions. Weight will be lost and there rate of growth will decrease.

Fat

Fat energy including invisible fat for children should be 2.5 % of total energy and essential fatty acid energy is 5 – 6 %. Excessive intake of fat ( such as from drinking too much whole milk) may dull a child apatite and crowd out other nutrition food.

Vitamins and minerals

Requirements for vitamins and minerals remain high as growth and development progress. A varied died usually provides most vitamins minerals in amount needed by your children. The incidence of vitamin a deficiencies sings is high and serum vitamins A level are generally low among Indian children whose dietary intake is less then 100 mg. daily requirement of vitamin A is 400 mcg. Deficiency of vitamin A in children can cause Bitot’s spots, night blindness, or in several cases total blindness also. Milk, eggs, carrots, and green leaves, vegetables, yellow fruits e.g papaya , mango etc. should be included in the diet

     

Guidelines to be considered while planning a diet for pre school child.

Ø       The diet should be adequate in quantity and quality of  different nutrients

Ø       Toddlers want be feed themselves and should encouraged to do so

Ø       Thereby finger foods such as carrot can be given

Ø       The diet should include variety of foods

Ø       The child who is taught to eat every thing on his plate is much more likely to enjoy optimal health then is the one who picks and chooses.

Ø       The food served should be of different shapes, flavour and colours; this will improve the food intake.

Ø       The child should be never forced to eat more then he can take

Ø       Young children have high taste sensitivity therefore they prefer mildly flavoured foods

Ø       Food preferences should be taken in to consideration

Ø       Child should never be hurried while taking food

Ø       They have short attention span and are easily distracted from eating

Ø       The person feeding should not show any dislike of that food in front of the child this may lead to rejection of the food by the child.

NUTRITION RELATED PROBLEMS OF PRESCHOOL CHILDREN  

Nutritionally adequate diet with suitable calories levels to bring about desirable growth and development can prevent obesity, under weight, growth failure dental caries and anaemia .continuous monitoring of growth and nutritional status by health professionals and parents is essential to nip any budding problems in the kids. The primary case for malnutrition is inadequate and faulty diet. Apart from poverty and socioeconomic factors environmental factors also play an important role in aggravating the dietary deficiency diseases. Thus a marginal intake of nutrients which by itself may not lead to clinical deficiency may do so when infectious disease super imposed.  

VITAMINS AND MINERALS ………….Very Important and Anti aging

Every one know now  that years of faulty nutrition speeds up the process of ageing. Deficiencies of vitamins and minerals can have detrimental effects on the health of the elderly and all . Recent studies indicate that certain vitamins possess anti-oxidant properties and prevent oxidation process. These vitamins are A, E, C and B-carotene. They can by virtue of these properties delay the ageing process. They also prevent degeneration in blood vessels, heart joints and eye lens.

VITAMINS

Among vitamins, the most important are vitamins A, B, C,D and E.

Vitamin A is essential for growth and vitality. It builds up resistance to respiratory and other infections and works mainly on the eyes, lungs, stomach and intestines. It prevents eye diseases and plays a vital role in nourishing the skin and hair.

Vitamins  B group, the more important being Bl or thiamine, B2 or riboflavin, B3 or niacin or nicotinic acid, B6 or pyridoxine, B9 or folic acid, B12 and B5 or pantothenic acid. Known as antiberiberi

and anti-ageing vitamin, vitamin Bl plays an important role in the normal functioning of the nervous system. Vitamin B3 is vital for proper circulation, the healthy functioning of the nervous system and for proper protein and carbohydrate metabolism. Vitamin B6 helps in the absorption of fats and proteins,

prevents nervous and skin disorders and protects against degenerative diseases. Vitamin B9, along with vitamin B12, is necessary for the formation of red blood cells. Vitamin B5 stimulates the adrenal glands and increases the production of cortisone and adrenal hormones. Vitamin B12 is essential for the proper functioning of the central nervous system, the production and regeneration of red blood cells and proper utilisation of fat for body building. So some where vitamin B deficiency is the one of the cause of obesity , indigestion , hormonal disturbance etc.

Vitamin C is indispensable for normal growth and the maintenance of practically all the body tissues, especially those of the joints, bones, teeth and gums. It protects against infections and acts as a general antibiotic.

Vitamin D is necessary for proper bones and teeth formation and for the healthy functioning of the thyroid gland.

Vitamin E helps prevent atherosclerosis, strokes and high blood pressure and reduces the risk of heart attacks. Studies have shown that Vitamin E along with selenium can effectively block cancer. Those who have low selenium and Vitamin E in the blood are more prone to develop cancer.

MINERALS

Minerals are vital to health. They are essential for regulating and building the trillions of living cells which

make up the body. The more important mineral elements needed by the body are calcium, phosphorous, iron, sulphur, magnesium, sodium, potassium chlorine and iodine.

We all know about the importance of calcium and iron lets talk about other minerals and there importance .

The main purpose of sulphur is to dissolve waste minerals. It helps to eject some of the waste and poisons from the system. It helps keep the skin clear of blemishes and makes hair glossy. Magnesium is cool, alkaline, refreshing and sleep-promoting. It assists in the functioning of the nervous system and the composition of nerve and muscle cells. It aids in digestion and in the elimination of waste from the system. Sodium is needed for digestion, blood purification and for the manufacture of gland hormones. It is a necessary constituent of gastric juices and is of utmost importance in neutralizing acidity in the body.

Potassium regulates the normal contraction and relaxation of all muscles. It builds up new tissues, flesh, bones andmuscles. It also keeps the joints and arteries flexible.Chlorine is necessary for the formation of natural hydrochloric acid in the stomach and also for the manufacture of glandular hormone secretions. It prevents the building of excessive fat and auto-intoxication. Iodine is essential for the formation of thyroxin — the thyroid hormone which regulates much physical and mental activity. It regulates the rate of metabolism, energy production and body weight and helps prevent rough and wrinkled skin.

It has been found that calcium is deficient in the modern diet, and particularly so, in the diet of older people. One of the many purposes of calcium in nutrition is to transport nerve impulses. When it is in short supply, nerves and muscles are tense, leading to irritability and fatigue. A deficiency of this mineral can also cause cramps. Which often appear in old people, usually in the leg muscles or feet. Insomnia, which is quite common in old age, can be dispelled by the use of calcium, as it relaxes muscles and nerves. Three calcium tablets, taken with a glass of warm milk at bed time, will usually bring sound, refreshing sleep to many older people who do not sleep well. The use of calcium has also been found beneficial in relieving pain. It can be taken in tablet form by older people who are troubled with headache, digestive disorders and arthritis. Other diseases which can be treated by this mineral are menopausal disorders and irritability of nerves and muscles.

Another mineral which is of great importance in old age is iodine. The chief storehouse of iodine in the body is thyroid gland. The essential thyroxine secreted by this gland is made by the circulating iodine. In the body, iodine is converted from the foods rich in this mineral. Thyroxine is a wonder chemical which controls the basic metabolism and oxygen consumption of tissues. It regulates the rate of energy production and body weight and promotes proper growth. It improves mental alacrity and promotes healthy hair, nails, skin and teeth. Deficiency of iodine can lead to myxodema, which is charecterised by slower rate of metabolism, thickening of the skin, loss of hair, general physical and mental sluggishness and enlarged thyroid gland. Dietary lack may lead to anaemia, fatigue, lethargy, loss of interest in sex, slowed pulse, low blood pressure and a tendency towards obesity. The best dietary sources of iodine are kelp and other seaweeds. Other good sources are turnip greens, garlic, water cress, pineapples, pears, citrus fruits, egg yolks, seafoods and fish liver oils.