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What Tigers are fed on? Milk wont even be a remote option on KBC…Right?

In these articles while spreading awareness about the balanced and more appropriate dietary intake, I have been sharing some interesting facts too (could be hard to believe first -:) ). So do you know our friendly neighborhood pet – Cats, are Lactose Intolerant? They lack in an enzyme called Lactase, crucial for digesting the lactose (sugar) in milk. And thus its very hard on cats (and most dogs too) to consume and digest the milk. And we, all the time, happily feed them with milk alone, while cats primarily being a carnivorous animal 🙁

A Paradigm Shift in Technology and Lifestyle

So what’s with our diet? – To eat what is recommended either a) based on conventional wisdom (?), or b) based on Scientific & more of research based facts which are evolving with respect to time. For eg. the basic Computers of 1950s occupying an entire room, and a tiny Smartwatch of 2020 that is million times powerful than that of the computers in 50s. Thus its imperative to understand that these technology changes are not just triggering lifestyle evolution but also have been immensely impacting the lifestyles over last 4-5 decades.

Has our diet changed with respect to the changes in Technology ? A BIG NO

How does that matter from diet standpoint? Well a whole lot! Many books I’ve been referring to those were written (based on Western Medical Sciences / Researches) in the last century are NOW proving OBSOLETE for the most part. Sad isn’t it? But lets not blame the authors as the content / recommendations were based on the conventional wisdom prevalent at that time courtesy the key drivers – AHA (American Heart Association) and ADA (American Diabetic Association). On the other side, our ancient sciences and the diet prescribed in few related books I referred, also requires alterations & adaptations owing to the changed lifestyles (For Eg. Milk, Honey are key ingredients per these Sciences, but which may no longer be justified in today’s world – For multiple reasons which would require another article to explain.)

The Cat Analogy:

The fundamental difference between what was recommended in 1970 by AHA and ADA was High Carb, Moderate Protein and Low / Moderate Fat (which was mostly Omega 6 PUFA / MUFA fats due to strong Food / Agricultural industry lobbies) diet. Now go back to the reference of the Cat above. Millennial and 1-2 earlier generations are great examples of the Cat phenomenon mentioned above – We were fed with something (Low Quality / Modified, Simple Carbs) which was definitely impacting our metabolic systems, and we were also kept deprived of something which was really very heart friendly (Healthy Fats – Saturated fats) – Leading to many of these metabolic disorders.

Diet is not ONLY WITH the prescription pills, its our everyday / lifelong regime! Go grab it & thank yourself 🙂

So the need of the hour is revisit and change our diet with respect to our changed lifestyle + the hundreds and thousands of changes which have happened to the world we are living in. Our diet (food intake) can NOT be the same as our earlier generations have been consuming (If we strongly aim to attain healthy metabolism). Diet is not something which is required to be adapted by someone who is ill, or has some health situation / disorders, or is on medication etc. But it is to be considered as a key lifestyle pillar for living a more healthy, joyous and longer life.

We’ll continue discussing on similar topics in our subsequent articles.

Stay Tuned 

“A fit, healthy body—that is the best fashion statement” ― Jess C Scott

We looked at key lifestyle changing aspects and (limited) role of carbs in our diet in last few articles posted here. Today I’m touching upon an interesting element associated with each one of us. We always like and get a lot of dopamine 🙂 when we receive awards, Likes, Smiles, Thumps-up and what not…. Well to sum it up Gifts always entice, cheer and motivate us.

So friends, 2020 is already started with a much hype, and its debatable if the new decade starts now or in 2021, ubiquitously important thing is how we shape up the new year and decade for ourselves? – By initiating a few changes, taking baby steps and gradually leading to transformation in terms of Health & Overall Lifestyle.

But wait, what about the Gift? So here’s the deal : Even before you take that baby step, it would be great to understand where do we currently stand in terms of the health parameters. And doing some basic yet important pathological tests will help you understand the health of your metabolic system and symptoms of any future disorders. It won’t take more than 30 minutes over this / next weekend to undergo these tests, but would be immensely useful in providing indications / directions & taking preventive measures just in case if required. Game for it? Cool! So just go ahead and Gift these tests to yourself and you would thank yourself of taking the first step 🙂

So which tests? Only 4-5 basic tests:

1. Fasting Insulin:
2. HbA1c
3. LIPID Profile
4. Blood Pressure
5. Thyroid : Primarily for Ladies

Most of the common diseases are often related to imbalance of 1 hormone, i.e Insulin, and all the above tests would in one way or the other indicate the health of this hormone in the body.

So go ahead and gift these tests to yourself. If needed, most of parameters can very well be regulated through a balanced and focused (read low carb + high fat) diet. Yes high dietary fat intake (with low carbs) is really important to keep many of the disorders at bay. Its relatively easy to follow / implement even if it requires a decent time to unlearn / relearn and align + channelize our mindset in the most correct manner.

So be assured that 30, 40, 50, 60 is the New 20 🙂 And let’s make that the Mantra for this youthful 2020.

All the Best in achieving your life goals this year.

“A fit, healthy body—that is the best fashion statement” ― Jess C Scott

Before getting  to the topic, lets first understand the composition of Carbohydrates (Carbs or Saccharides). These are made up of molecules of Carbon, Oxygen and Hydrogen.

And they typically have (upto) 3 elements, Sugars, Starch and Cellulose. Based on the number of Sugar molecules, and on the  rate of absorption in the blood the  carbs are classified as:

Marked in Maroon Color are Fast Absorbed carbs (Simple Carbs) as:

• These either have lower number of molecules (Glucose, Maltose, Sucrose etc.) or
• Have minimal fibers (Amylopectin Starch) , or
• Have less number of fats (Lactose)
• Also they mostly contain form(s) of Sugar, with Starch sometimes but mostly no Cellulose and Fibers.
• Hence they are broken down easily and very quickly are absorbed in the blood, which is an instant source of energy but can prove quite harmful

If these types of carbs are consumed, it triggers huge spike in BSL (Blood Sugar Level) and subsequently Insulin for controlling  this elevated BSL. This vicious cycle continues leading to metabolic disorders like Insuline Resistance which can then get converted to Type 2 Diabetes, Higher BP, imbalanced Thyroid and Cholesterol etc.

Marked in Blue color are Slow Absorbed carbs (Complex Carbs) as:

• They either have more Fibers (in most cases) or
• Fats (in case of Lactose).
• They have higher amount of Cellulose (in case of Veggies)
• Hence are take  longer to digest and thus absorbed in the blood over a period of time providing more prolonged energy, regulating the BSL real well.

As they are absorbed slowly, their impact on BSL and Insulin is minimal.

However we’ll have to look at the impact on BSL & Insulin , when:

• Either of these carbs (Fast or Slow absorbing) are consumed in a limited or excess manner.  This is calculated using 2 measures called as 1) the Glycemic Index (GI) and 2) Glycemic Load (GL)
• The way in which these carbs are cooked.

Both of these and more, we’ll understand in the next article.

Stay Tuned  

“A fit, healthy body—that is the best fashion statement” ― Jess C Scott

The key and only role performed by Carbohydrates (Carbs)  is providing energy at the Cellular level.

There are broadly 2 types of Carbs – Simple and Complex. And we are primarily  referring to Simple Carbs in this article.

Ok then what is the role of Simple carbs?

Honestly Simple Carbs are (primarily) associated with:

• Comfort Food
• Luxury & Indulgence
• Gastronomical Pleasure 😊

Some Myths / Dated Perspectives

1. Must have component in all types of Sports: NO!  There are athletes including Long Distance runners (who otherwise thrive on Carbs before and during the run) who complete a full Marathon (41Kms) on 24 hrs. fast after following a Low Carb High Fat (LCHF / Ketogenic) diet.
   
   
2. Carbs are required for functioning of Brain: NO! Studies have shown its Ketones and not Carbs. Ketones are produced when the body is deprived of Carbs and is functioning on Fat as source of energy
   
   
3.  Grains (Roti, Chapati, Rice & some Millet) are absolutely required in the meals: NO! Most of these grains have genetically changed over last 50+ years. Their properties have been altered to make the seeds, plants more robust and act as cash crops. Also the color, odor, flavor and other biological properties have genetically altered. Many of these have become only source of simple carbs reducing their true dietary values (by reducing fibers etc.)
   
   
4. It is our Primary food for thousands of Years: Yes, But, The Lifestyle and Food sources (right from its cultivation, distribution & preparation/Cooking methods) differ significantly. And so it may no longer remain the best dietary source.
   
   
5.  But i wont be able to live / perform if I reduce carbs: Incorrect! Switching energy source from carbs to Protein + Fat helps in many ways:
   • Food consumption in terms of volume/ frequency is automatically reduced
   • Leading to healthy weight management
   • Weight will be reduced in terms of Fat and not Muscles. Quite Healthy..isnt it?
   • Reduces inflammation (which triggers many acute to chronic diseases)
   • The Insulin and thus Glucose (Blood Glucose levels) remain low avoiding / reducing the hormonal imbalance and any diseases thereof

We’ll look at the difference between Simple and Complex Carbs in next article.

Stay Tuned 

“A fit, healthy body—that is the best fashion statement” ― Jess C Scott

Earlier we looked at few simple lifestyle changes. 0 sugar in all forms was #1

> Healthy body approximately has 5 ltrs blood & 5 Gms of Sugar (i.e.1 small teaspoon)

> All of this sugar and even more we get in a day by consuming carbs alone 

> Carbs such as grains, veggies, fruits, legumes provide more than 5 gms sugar daily

> Grains & Fruits constitute major part of carbs

> Glycemic Index of most grains including millet is high (Barley is big exception)

> While pulses / legumes have more Protein & less Carbs/Sugars

> All nutrients in grains can be had thru other food types

> Hence absolutely NO need to have any added sugar in any forms

> Most of packaged / processed food has Masked Sugar (such as dextrose, maltose, maltodextrin, corn syrups etc.) Its sold as Sugar free and more harmful as we end up eating in ample. Even Honey is a form of sugar and to be avoided / kept to a minimum.

> Studies have shown that elevated sugar levels impact insulin levels triggering accumulation of fat cells leading to Diabetes(DM), BP, PCOD, Thyroid, most of the hormonal diseases which show up gradually over number of years

Be focused & adopt below Low Carb food profile:

• Higher Pulses, Lentils, Vegetables, Nuts, Seeds (if Eggs / Meat / Seafood)
• Medium / Low Fruits (Low GI fruits like apple/pear mainly)
• Low Grains & Dairy
• 0 carbonated drinks and fruit juices
• 0 packaged / processed food
• 0 Sugar in all forms (Honey, Date Sugar, – Stevia is the best alternative with very low caloric value)

Believe me 😊 (& array of doctors, researchers, practitioners), you wont miss much if you leave out on some of the above, but rather feel lot more energetic & healthy ✅

“A fit, healthy body – that is the best fashion statement” ― Jess C Scott

Winter is here around this part of the world, and only 6 weeks of this decade to go. Right time to internalize and focus on Self.

I’m starting a new series on Health, Nutrition & Fitness – Tips, Trends & Hacks which will help all, but typically who would like to embark-on OR pace-up their health and Fitness journey.

So First things first – My Mantra is simple just to START

1. Set Goals:
2. Track:
3. Analyze:
4. Re-tweak
5. Transform

Set Goals & Say YES to below simple lifestyle changes

• 0 Sugar in all forms
• Fasting (Minimum 6 hrs )
• Homemade Food (No /Minimum packaged / Processed food)
• Oil & Cows Ghee
• Squats, Stairs & Suryanamaskara
• Me Time 
• More Sleep  & Less social media 

Key is to Set Goal & be committed, that’s half the work done – Success depends on roughly:

• 60% Diet
• 25% Exercise
• 15% Dopamine (Adequate Sleep and Reducing Social Media Time)

Stay Tuned  

A fit, healthy body—that is the best fashion statement”
― Jess C Scott