Saffola Life - Keep Your Heart young

ALKALINE FOODS TO PREVENT OBESITY

We're all born alkaline until we spoil that ph balance with poor diet and dehydration. As you become more acidic, you make it harder for your natural immune system to work, as it has to fight to neutralize this acidity before it can even think about guarding you and fighting off illness.

What is pH and Why is it Important?

The pH level of the body needs to be maintained at a level between 7.35 and 7.45. If it is higher or lower than this, symptoms or disease will occur. If the level drops to below 6.8 or rises above 7.8 the cells will stop working and the body will die. When the pH level of the body is not correctly maintained, there are negative effects on the body; infact any part of the body can be affected.

For example when the nervous system is affected as the result of unbalanced pH balance it shows up in the form of the depression. When cardiovascular system is affected we could have heart disease or experience other heart-related problems, including thickening and hardening of the arteries, coronary heard disease, pain or discomfort in the chest, stroke, high blood pressure, and heart failure

The acid alkaline balance is affected by the secretions of the stomach and the pancreas. The secretions are absorbed onto the blood stream and these have an effect on the rest of your body. To digest the foods, your stomach secretes hydrochloric acid. Your pancreas then secretes bicarbonate which neutralizes the stomach acid so that pancreatic enzymes can work properly. Anything that upsets the acid alkaline balance can have an impact on the digestive system.

When the body's pH level is in balance, the body reaches ideal weight and corrects negative health challenges naturally. Transition to a more alkaline healthy diet requires a shift in attitude towards food.

Some sure-fire ways to make alkaline diet benefit you:-

• Reduce the consumption of sugar and products made from sugar, including pies, ice cream, jams & jellies, artificial juices, puddings, doughnuts, corn syrups, sweetened drinks, cookies, mixed drinks.
• Restrict processed foods and condiments including ketchup, salad dressings, pickles, canned fruits, breads, cheese dips, frozen vegetables, crackers, canned soups, hot dogs, sausages, sweetened yogurt.

  Make sure you make an effort to include these alkaline foods in your meals :-

  . Vegetables " such as asparagus, cabbage, lettuce, onion, cauliflower, radish, peas, spinach, carrots, beans, beetroot, garlic, celery, cucumber, broccoli, and Brussels sprouts.

  . Fruits " but only lemon, lime, watermelon.

  . Drinks " such as green drinks, fresh vegetable juices, pure water, lemon water, herbal tea, vegetable broth, unsweetened soy milk, and almond milk

  . Seeds, Nuts and Grains " such as almonds, pumpkin, sunflower, sesame, flax, buckwheat, lentils, cumin seeds, and any sprouted seed.

  . Fats and Oils " such as flax& olive.

  . Other foods " such as sprouts (e.g. alfalfa, mung bean, chickpea etc).

• Don't forget to hydrate. Drink at least 8- 10 glasses of water each day. These shouldn't be mixed with other things like tea and coffee which are diuretics and actually strip your body of more water than you put back in.

Controlling the Obesity Epidemic

Let's unveil a few alarming obesity statistics ( WHO ) :

• Globally, there are more than 1 billion overweight adults, at least 300 million of them obese.
• Obesity and overweight pose a major risk for chronic diseases, including type 2 diabetes, cardiovascular disease, hypertension and stroke, and certain forms of cancer.
• The key causes are increased consumption of energy-dense foods high in saturated fats and sugars, and reduced physical activity.

Obesity has reached epidemic proportions globally, with more than 1 billion adults overweight - at least 300 million of them clinically obese - and is a major contributor to the global burden of chronic disease and disability. Often coexisting in developing countries with under-nutrition, obesity is a complex condition, with serious social and psychological dimensions, affecting virtually all ages and socioeconomic groups.

Increased consumption of more energy-dense, nutrient-poor foods with high levels of sugar and saturated fats, combined with reduced physical activity, have led to obesity rates that have risen three-fold or more since 1980 in some areas of North America, the United Kingdom, Eastern Europe, the Middle East, the Pacific Islands, Australasia and China.

Is it just the Developed countries ?

Unfortunately , the obesity epidemic is not restricted to industrialized societies; this increase is often faster in developing countries than in the developed world.

Obesity and overweight pose a major risk for serious diet-related chronic diseases, including:

• type 2 diabetes,
• cardiovascular disease,
• hypertension and stroke,
• and certain forms of cancer.

The health consequences range from increased risk of premature death, to serious chronic conditions that reduce the overall quality of life. Of special concern is the increasing incidence of child obesity.

Childhood obesity has quadrupled in the last 40 years, which may mean today's children become the first generation to have a shorter lifespan than their parents.

Unfolding the cause

• The rising epidemic reflects the profound changes in society and in behavioural patterns of communities over recent decades.
• While genes are important in determining a person's susceptibility to weight gain, energy balance is determined by calorie intake and physical activity. Thus societal changes and worldwide nutrition transition are driving the obesity epidemic.
• Economic growth, modernization, urbanization and globalization of food markets are just some of the forces thought to underlie the epidemic.
• As incomes rise and populations become more urban, diets high in complex carbohydrates give way to more varied diets with a higher proportion of fats, saturated fats and sugars.
• At the same time, large shifts towards less physically demanding work have been observed worldwide.
• Moves towards less physical activity are also found in the increasing use of automated transport, technology in the home, and more passive leisure pursuits.

Let's combat it

Effective weight management for individuals and groups at risk of developing obesity involves a range of long-term strategies. These include prevention, weight maintenance, management of co-morbidities and weight loss. They should be part of an integrated, multi-sectoral, population-based approach,

which includes environmental support for healthy diets and regular physical activity.
Key elements include:

• Creating supportive population-based environments through public policies that promote the availability and accessibility of a variety of low-fat, high-fibre foods, and that provide opportunities for physical activity.
• Promoting healthy behaviours to encourage, motivate and enable individuals to lose weight by: - eating more fruit and vegetables, as well as nuts and whole grains; - engaging in daily moderate physical activity for at least 30 minutes; - cutting the amount of fatty, sugary foods in the diet; - moving from saturated animal-based fats to unsaturated vegetable-oil based fats.
• Mounting a clinical response to the existing burden of obesity and associated conditions through clinical programmes and staff training to ensure effective support for those affected to lose weight or avoid further weight gain.

Fad Diets v/s Healthy Diets

You've read about them... You've seen the testimonials... You probably have friends who have lost several kilograms on them. And they're popular - all those people can't be wrong, can they? Weight loss is healthy, right? So why shouldn't you go on one of the latest popular diet plans? What have you got to lose? Well, more than just weight, perhaps.

There are certain times in everyone's life when the temptation of a fad diet is sometimes overwhelming. Those times when your clothes are getting tight and even the car feels too small. They promise quick results and pounds and pounds of weight loss. It all sounds good to someone who is looking in the mirror and wants the weight off yesterday. Low carb, no carb, low fat, pre packaged foods, shakes, and pills all promise miracles, but is the diet of the moment really the best approach to weight loss?

The desire to take the weight off quickly is usually what drives people to fad diets. It also seems so simple in the advertisements. Just take a pill or drink two shakes a day and soon you will look like a supermodel. There are no mentions of exercise or moderation. Or even taking a good hard look at the foods that you are eating that may cause weight gain. What those diets do not tell you is that unless you take control of your eating and engage in some exercise the weight loss will most likely be temporary.

Here are some tips for recognizing fad diets or weight loss gimmicks:

• It promises unrealistic results. Safe weight loss means no more than 2 lbs. (1 kg) per week. If you lose weight any faster than that, your body could compensate by slowing down the rate at which it burns calories, thereby slowing weight loss and even making it easier to gain weight after you return to your normal eating habits.
• It requires you to purchase special products, supplements, or foods. The foods you need to lose weight sensibly - a balance of fruits, vegetables, whole grains, lean meats, and lower-fat dairy products - are all available at the grocery store.
• It eliminates certain foods or even whole food groups entirely. By cutting out certain foods from your diet, you risk coming up short on all the vitamins and nutrients you need.
• It requires you to strictly follow a set plan. The less a diet plan takes into account your own personal likes and dislikes as well as your lifestyle, the less likely you are to stick to it. Any diet plan you follow should also account for your individual nutritional requirements, which can vary depending on age, activity level, and any medical conditions.

Here are some qualities of reliable diet plans:

• They incorporate exercise. Burning energy through exercise means you can achieve weight loss without having to cut the number of calories you consume as drastically. As well, studies have shown regular exercise is one of the biggest predictors of keeping the weight off.
• They make recommendations based on sound science. A safe weight-loss program makes its claims based on large-scale studies that have been reviewed by reputable health care professionals.
• They meet Health Canada's daily recommended intakes. It's important to make sure you are getting all the protein, vitamins, and minerals you need. Because it can be difficult to meet your targets while restricting calories, your doctor or dietitian may recommend supplements.
• They include plans for maintenance. Your program should help you form the habits you need to make your weight-loss long term. Remember, healthy eating is a way of life - not just a two-week plan.

Eating healthy does not have to be punishment. You can find ways to cook delicious healthy foods and enjoy every delectable bite without guilt. You will find that you feel better about yourself and have boundless energy in every other aspect of your life.

Are your portions distorted? Set them straight!

Do you live by the principle Bigger the better'? Well, it is not always and especially when it comes to the serving sizes that are right for you.

If you want to achieve and maintain a healthy weight don't just look at what you are eating, also look at how much you are eating. Watch your portions!

A portion is the amount of food you choose to or are habituated to eat for meals or snacks as opposed to a serving which is the amount of food that experts recommend you eat. More often than not, most of us are used to consuming portions which are two or three times of the recommended servings. No wonder, the extra calories end up as fat leading to overweight and obesity.

How did we end up eating larger portions?

• Habit: Unfortunately, we are forced to believe that we should eat till we feel stuffed. We continue to pass on this belief to our children too! Our stomachs, being elastic in nature, accommodate all the extra food and struggles to digest it. Thus, we also end with digestive upsets, acidity and a host of other disorders.

  Make a resole today to eat till satisfied not stuffed!

• For hospitality sakes: In a country like ours, entertaining and being entertained (Rich, creamy food is always inclusive, of course) is a regular affair. On such occasions, we tend to eat more than our regular quantities because we do not want t offend' our hosts. Thus, in an attempt to please others, we abuse our body.

  Cultivate a habit of being nice' in other ways. If you must eat, stick to low-fat options, if available. If nothing healthy is available, you can always fake' a stomach upset.

• Mindless eating: Come on! How can one eat without watching TV or reading a newspaper? Well, you should. Meal times should be enjoyed by savoring each morsel and absorbing the myriad tastes the meal has to offer. Adopt a positive frame of mind while eating and chew your food well. This way your food gets digested well and you give your brain enough time to realize satiety (fullness). Thus, you learn to stop when you are satisfied.

  Try mindful eating' today!

• Getting your money's worth: When it comes to shopping, bigger packs generally cost less. So, be it the crispy wafers or the delicious biscuits or those yummy instant noodles, reach for the biggest packs, right? WRONG!

  Bigger the packs, larger the number of servings and therefore you are more likely to overeat and distort the portions.

  Opt for single-serve' packs. You may spend a couple of bucks extra, but at least you are not giving up on sensible eating.

  Learn to read the nutrition label behind the packs to understand the number of servings there are.

• Eating out: At practically every eatery, we are confronted with huge portions which can easily serve 2-3 persons. So, what do we do? Order half a plate, if possible Or pack the remaining for the next meal Or just order low-fat starters and a wholesome soup to fill you up.

Remember!Proper portion sizes are the easiest way to cut calories from your diet;
this will go a long way in reducing and maintaining your weight.

Quick fix weight loss methods " At what cost do you want to lose weight?

Lose 20 kilos in 3 months

No exercise, No crash diet .shed extra pounds EFFORTLESSLY

Are you tempted to join one of the above programs and lose weight FAST? If yes, read further and uncover the real truth behind such short cuts' to weight loss and the effect they can have on your body.

Quick-fix #1: Just skip one or more meals. Fasting is the way to lose weight.

Truth: By going without food or eating very little quantities, it is true that you will start feeling lighter and your scales will tip in your favor. But, realize that you lost weight because you lost your precious muscle tissue and essential water instead of the ugly fat! So, there is every possibility that once you stop your starvation, your weight will come back, with a vengeance. This is because when your body does not get food at regular intervals, it slows down its metabolism as a natural, necessary preparation for starvation.

Quick-fix #2: Eat as much as you want and go on a detox diet. Detox diets always work!

Truth: Most detox diets recommend going on a fruit juice' diet Or a raw foods' diet Or just plain No eating, only drinking water' diet. There are others which recommend laxatives and diuretics (Ouch!). By putting you through this ordeal, these programs claim to remove toxins from your body. Well, get this clear as long as you are not overloading your system with junk/processed foods and are eating a healthy diet, your kidneys and liver can successfully carry out the detoxification. Make healthy eating a habit instead of binging and then punishing yourself by going on a detox' program.

Quick-fix #3: Using supplements, meal replacements and/or fat-burners.
Come on, they are herbal!

Truth: The so-called miracle' weight loss aids work either by suppressing your appetite Or by inducing water loss (Diuretics). There is a belief that if the supplements are herbal, they are all natural, but, remember that they can have potentially dangerous side effects depending upon their ingredients. Herbal doesn't necessarily mean not dangerous. Also there is no assurance that these supplements can live up to their manufacturers' claims. Most of them do not follow the FDA safety norms!

Two main reasons why one should not opt for such aids are

• many of them are not tested for the safety of their ingredients and therefore may cause extreme harm (to the extent of death) in some.
• The results they guarantee' is short-term and once the supplement usage is stopped the weight will, in all probability, return.

So, what is the right way to lose weight?

The American Dietetic Association says - A healthy diet rich in fresh fruits and vegetables, whole grains and low-fat dairy products, along with regular physical activity, will help you manage and maintain weight loss for both overall good health and appearance.

The only prudent way to lose weight and maintain a healthy weight permanently
is to eat less and balance your food intake with physical activity.

Calorie Reckoner

Negetive Calorie Foods

Kind attention: Take a look at them if you aim to loose your bulges, Eat more loose more!!!!!!

All food has caloric content, so the term "negative calorie foods" may sound misleading. Some scientists say that since some foods are harder for the body to digest, the net effect of eating them creates a calorie deficit. In other words, the body burns more calories processing negative calorie foods than the foods actually contain. In theory, the more of these foods you eat, the less calories you take in, making them great for those trying to lose weight. However, negative calorie food diets are controversial, and not everyone agrees that negative calorie foods even technically exist. In any case, the fruits and vegetables on the negative calorie list are still healthy foods that should be included in any balanced diet.

When we say negative calorie food, we mean foods which contain so little energy that the body actually uses more energy to digest and absorb the nutrients. So if you subtract calories you'll burn from the calories you eat, the result will be negative. Only by digesting the food you have eaten, there will be a net loss of energy or a negative energy balance. This is what must happen if you want to lose weight but with this food you don't have to do anything but eat it to accomplish that.

Negative Calorie Food is much more likely to burn fat compared with other foods.
The reason we call the calories of these foods negative is simple:

All foods contain some calories, but it is believed that some foods take up more caloric energy to digest then the calories that are in them resulting in what is called the negative calorie effect.

The more negative calorie effect foods you eat, the more you may lose! So negative calories can really help you to effectively speed up your metabolism and provide weight loss.

It is necessary to exercise a certain caution when dieting on this food and thus burns fat instantly, because there are other things that your body needs to remain healthy. The main problem with using negative calorie diets to burn calories is that it is very restrictive to just fruits and vegetables. This would be very hard to stick to if you were not a committed vegetarian. These problems are solved excellently, by incorporating other foods into the diet and also provide an exercise program as well.

Some of the Negative calorie foods are as follows "

FRUITS

papaya, apples, lemon, mango, oranges, pineapple, pear, pomegranate, prunes, apricots, cherries, apricots, raspberries, strawberries, tangerines, watermelon, melons.

VEGETABLES

asparagus, beets, cabbage (green), broccoli, carrots, cauliflower, spinach, hot Chile peppers, cucumbers , egg plant, corn, garden cress, green beans, lettuce, onion, radishes, spinach, turnips or zucchini.

HERBS

Mint, parsley leaves, thyme, garlic

MEAT AND SEA FOODS

Lobster, Mussels, oysters, shrimps

Of course .just Negative Calorie Foods are not a Magic Pill :
they too need to be coupled with regular physical activity .

If you follow this " be assured of reaching your target : a healthy , successful weight loss !

Many doubts and queries in mind then just simply go through these FAQ and be free from it.

 

People only become obese and overweight because they do not engage in weight loss efforts including physical activity and have unhealthy eating habits.

Once committed to a weight-loss regimen, obese individuals should attempt to lose a large amount of weight as quickly as possible.

Weight gain in women over time is healthy and part of a natural aging process.

Improving your eating pattern by simply brushing through the below tips will help you in managing weight.

DO'S

• Consume first class proteins like skimmed milk, egg white and poultry.
• Have soup, salad half an hour before meals.
• Consume Omega 3 rich foodstuffs like walnuts, certain fishes (mackerel, salmon, tuna), soya beans, flax seeds.
• Always consume small portion size rather time intervals can be increased.
• Always be regular towards exercise.

DONT'S

• Eat starchy foods like potato, sweetpotato, tapioca, rice.
• Consume saturated fats like butter,ghee,dalda.
• Eating deep fried products also bakery products like khari, toast, biscuits.
• Having sweets and confectioneries.
• Skip meals.

Just as we take in oxygen and give out carbon dioxide, same way while taking in calories it should be thrown out as well. In order to truly live a healthy lifestyle you need to understand what you are taking in and simultaneously the ways to maintain yourself physically.

Following will give you a brief idea about this.

• Overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of 1 kg per week.
• Read food labels. You should know what's in the food that you're putting in your mouth.
• Check both the ingredients list and the nutritional facts, especially the serving sizes.
• Eat slowly at least take 20mins for chewing your meal.
• Incorporate more of complex carbohydrates like whole grains, millets etc and restrict on the intake of refined products like maida, white bread etc.
• A low calorie high protein diet should be incorporated which would include sprouts, low fat milk and its products, lean meat, poultry and fish.
• Be sure to include at least 3- 4 servings a day of high fiber foods such as fruits and green leafy vegetables.
• The total visible fat intake should not be more than 3-4 tsp/day/person. But oil should not be used for frying. Use Steaming, boiling, roasting, grilling and microwave as methods of cooking.
• Restrict the consumption of carbonated beverages, fried foods like - samosas, kachoris, puries, parathas, cakes, pastries etc.
• No fasting, no feasting.
• Regular daily exercise should be a part of your routine.