Saturday, 24 December 2016

The next generation will say a complete ‘No’ to Sodas !

The next generation will say a complete ‘No’ to Sodas !
(Referred by International Fitness Therapist Neeraj Mehta)

Sodas have since long dominated the food tables of the Americans and the process of globalization and liberalization, post 90s, aerated drinks became a favorite part of the food habits of the entire world. The indigenous drinks like limewater, mocktailsof the coastal areas, sherbets of the Middle East took a backseat and youth and elders alike became fond of the sweetened black water loaded with compressed gas.
Awareness took Charge !

As the society evolved and the hangover of the junk food dropped down, while gaining insight on the reasons of increasing health issues, people gained awareness about the ill effects of sodas and their linkage with obesity and heart diseases.
In 2012, NYC Mayor Michael Bloomberg banned all sugar beverages, but the ban was later rejected by the final court, but, the initiative did ignite a debate over soda consumption. Schools and hospitals across the U.S. began banning sugary drinks in cafeterias and vending machines.
Ill-Effects on children and Teens
Teenagers and children being the most vulnerable victims of bad food habits happened to consume a lot cola.
According to the CDC survey, in 2015:
•20 percent of students reported drinking a sugar-sweetened beverage one or more times per day during the previous week, down from 27 percent in 2013 and 34 percent in 2007.
•26 percent of teens said they had not consumed any sugary soda at all in the previous seven days, up from 22 percent in 2013 and about 19 percent in 2007.

Changing Trends
With the increasing activism on improving food habits and health and widespread increase in spreading Vegetarianism and Values of yoga, aerated drinks seem to have taken a back seat.
In today’s time where everyone wants to look good and wants to assert on their longevity, people have really become aware of what they are feeding to their bodies. Everyone-males and females alike wants to have slithering toned body and sugary drinks surely are not an answer to that, we see restaurants offering more and more vegan food and fluids that are detoxifying for the body and everyone seems to like.
Health being a good reason for the consumption of lemonades, green teas and antioxidant rich drinks, another reason that continues to inspire people to give up on Colas, is the variety and diversity of taste that healthy, indigenous drinks offer to our taste buds. Everyone surely enjoys that experience. With the growing need for novelty in our lives, healthy drinks appeal to the masses more than just sweetened black water.

References/ web links:


The 8 Magic Steps to Becoming a Next Generation Pop Icon | E! News
www.eonline.com/news/.../the-8-magic-steps-to-becoming-a-next-generation-pop-ico...New band of the week: Sløtface (No 133) – perky pop with a feminist ...

Goodbye, Big Soda: New York Becomes First City to Ban Large-Sized ...
healthland.time.com/.../goodbye-big-soda-new-york-becomes-first-city-to-ban-large-s...

Pepsi's Stubborn Soda hits US shelves: heralding 'the next generation ...
www.beveragedaily.com/Manufacturers/PepsiCo-Stubborn-Soda-hits-US-shelves

Candy Crush Soda Saga | Facebook
https://www.facebook.com/CandyCrushSodaSaga

As Boomers Retire, Mom-and-Pop Businesses Convert to Co-ops to ...
www.yesmagazine.org/.../as-boomers-retire-mom-and-pop-businesses-convert-to-co-..

Telecommunications Essentials, The Complete Global Source, 2/E
https://books.google.co.in/books?isbn=8131711927

Slam Dunks and No-Brainers: Language in Your Life, the Media, ...
https://books.google.co.in/books?isbn=0307264327

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India

Tuesday, 8 November 2016

Lipoproteins and heart disease risk

Lipoproteins and heart disease risk

(Referred by International Fitness Therapist Neeraj Mehta)

 The  Monoglycerides and long chain fatty acids liberated from digested food fat must travel in the bloodstream as chylomicrons. These protein and phospholipid clusters act as emulsifiers, attracting both water and fat to enable their large lipid passengers to travel dispersed in the watery body fluids. The tissues of the body can extract whatever fat they need from chylomicrons passing by in the bloodstream. The remnants are then picked up by the liver, which dismantles them and reuses their parts.
Major lipoprotein: VLDL, LDL, HDL  in addition to the chylomicrons, the body uses three other types of lipoprotein to carry fats:

•Very-low-density lipoproteins (VLDL), Which carry triglycerides and other lipids made in the liver to the body cells for their use.

•Low-density lipoprotein (LDL), transport cholesterol and other lipids to the tissues. LDL are made from VLDL after they have donated many of their triglycerides to body cells.

•High-density lipoprotein (HDL), which are critical in the process of  carrying cholesterol away from body cells to the liver for disposal.

The last two of these lipoproteins, LDL and HDL, play major roles with regard to heart health and are the focus of most recommendations made for reducing the risk of heart disease.
Typical lipoprotein and demonstrates how a lipoprotein’s density changes with its lipid and protein contents.
The LDL and HDL difference  The separate functions of LDL and HDL are worth a moment’s attention because they carry important implications for the health of the heart and blood vessels. Both LDL and HDL carry lipids in the blood, but LDL are larger, lighter, and richer in cholesterol ; HDL are smaller, denser, and packaged with more protein. LDL deliver triglycerides and cholesterol from the liver to the tissues; HDL scavenge excess cholesterol and phospholipids from the tissues for disposal.

Both LDL and HDL carry cholesterol, but elevated LDL concentrations in the blood are sign of high risk of heart attack, whereas elevated HDL concentrations are associated with a low risk. Thus some people refer to LDL as “bad” cholesterol and HDL as “good” cholesterol yet they carry the same kind of cholesterol. The difference to health between LDL and HDL lies in the proportions of lipids they contain and the tasks they perform, not in the type of cholesterol they carry.

References/ web links:

Lipoproteins – The Real Cause of Heart Disease
www.drjosephhickey.com/?page_id=89

Lipoproteins, nutrition, and heart disease
ajcn.nutrition.org/content/75/2/191.full

Lipoproteins and Your Risk for Heart Disease - dummies
www.dummies.com/education/science/.../lipoproteins-and-your-risk-for-heart-disease/

Cardiovascular disease risk factors - Cholesterol | World Heart ...
www.world-heart-federation.org/cardiovascular.../cardiovascular-disease-risk.../choles..

Lipids, Lipoproteins, Atherosclerosis and Cardiovascular Disease - NCBI
https://www.ncbi.nlm.nih.gov › NCBI › Literature › PubMed Central (PMC)

Lipoprotein subfractions and cardiovascular disease risk. - NCBI
https://www.ncbi.nlm.nih.gov/pubmed/20531184

Lipoprotein(a), cardiovascular disease, and contemporary management.
https://www.ncbi.nlm.nih.gov/pubmed/24182706

Lipoprotein(a). What is lipoprotein(a) and why is it important?
www.docsopinion.com/health-and-nutrition/lipids/lipoprotein-a/

Lipoprotein a or Lp(a) is a risk factor for heart disease. Measurements of Lp(a) may provide additional information to traditional lipid assessment.
www.webmd.com/heart-disease/news/20090609/lipoprotein-a-linked-to-heart-attacks

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India


Monday, 7 November 2016

A holistic approach to infertility

 A holistic approach to infertility 

(Referred by International Fitness Therapist Neeraj Mehta)


•Women who have a very low percentage of body fat may stop ovulating. Gaining as little as five pounds can restore fertility

•Conversely, obesity can also reduce fertility by interfering with ovulation, though being moderately overweight does not lead to fertility problems.

•Food and drinking water are potential sources of pesticide exposure, which may affect male fertility. Organic food and filtered or bottled water may help reduce the risk.

•Beyond pesticides, other toxic exposures often work related that can affect male fertility include lead and benzene.

•Due to the high temperatures men with infertility should avoid hot baths, saunas steam rooms, and even working with a notebook computer in their lap, which may generate enough heat to interfere with sperm production.

•It’s debatable whether boxer shorts, as opposed to tighter underwear, can really help male fertility, but they can’t hurt and are probably worth a try.

•prescription drugs, including blood pressure medication, can affect male fertility. If this is a possibility, discuss with your doctor whether a change in medication or a switch to nondrug measures could be employed.

•As few as five alcoholic drinks per week has been shown to reduce a woman’s ability to get pregnant and can interfere with men’s fertility as well.

•Caffeine can also be deleterious to women’s fertility. Try to have no more than two cups of coffee daily, or the equivalent in caffeine from other sources such as tea or soft drinks.

•Tobacco can impair fertility in both men and women. Even secondhand smoke should be avoided as much as possible.

•Women who hope to become pregnant should avoid douching.

•Depression is potentially more harmful to fertility than stress alone. Anyone who is suffering from persistent feelings of sadness, lack of worth, or who has lost pleasure in formerly enjoyable activities should seek professional help.

•Some herbs such as Echinacea, and ginkgo biloba may adversely affect both male and female fertility.

•Acupuncture and combinations of traditional Chinese herbs have been shown to effectively treat some types of infertility in both men and women.

References/ web links

INFERTILITY: A Holistic Approach | Center for Holistic Medicine
www.holistic-medicine.com › Education › Uncategorized

A Holistic Approach to Fertility | Fertility and IVF Blog | Genea Australia
www.genea.com.au/my-fertility/why-genea/blog/all.../a-holistic-approach-to-fertility

10 Ways to Address Your Root Causes of Infertility Naturally - Mercola
articles.mercola.com/.../10-ways-to-address-your-root-causes-of-infertility--naturally....

Natural Solutions for Infertility - Denver Holistic Medicine
denverholisticmedicine.com/natural-solutions-for-infertility/

holistic approach to infertility | Home remedies for natural health, for ...
holisticmamas.com/tag/holistic-approach-to-infertility

How to Reverse Infertility & Get Pregnant Naturally - Wellness Mama
wellnessmama.com › Blog › Motherhood

Holistic Solutions for Infertility and Miscarriage - Shirley's Wellness Cafe
www.shirleys-wellness-cafe.com/Women/Fertility

A Holistic Approach To Fertility | India IVF Clinic
www.indiaivf.in/a-holistic-approach-to-fertility/

Natural Fertility Treatments | Martha Stewart - Whole Living
www.wholeliving.com › Wellness

Positive Health Online | Article - Holistic Approach to Infertility
www.positivehealth.com/article/women-s-health/holistic-approach-to-infertilit


Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India

Friday, 4 November 2016

Overview of menopause

Overview of menopause

(Referred by International Fitness Therapist Neeraj Mehta)

Menopause refers to the time after the ovaries have stopped releasing eggs, levels of the female hormones estrogen and progesterone drop, menstrual periods cease, and it is no longer possible to conceive a Child. Menopause can come on naturally or it can be the result of chemotherapy for cancer or the surgical removal of the ovaries. Natural menopause typically occurs in a woman’s late forties or early fifties or early fifties, but there is a wide age range. Perimenopause is the transitional phase when periods are often irregular. During both perimenopause and menopause it’s common to experience mood swings and such symptoms as hot flashes, vaginal dryness, and memory problems. Symptoms vary enormously from woman to woman. Many pass through this stage with few symptoms and minimal disruption to their lives, while others are nearly incapacitated.

For year, doctors prescribed HRT for the treatment of menopause and perimenopause symptoms as well as the prevention of heart disease and osteoporosis. The thinking on HRT has changed radically as recent scientific studies suggest that, if anything, the risk of heart disease as well as of strokes, blood clots, and breast cancer is higher in woman who take HRT

women of menopausal age are typically at the stage of life when they are facing a lot of stress from juggling the responsibilities of work kids and aging parents.

Stress plays a significant role in the severity of menopausal symptoms reducing stress is thought to be helpful in dealing with hot flashes and mood swings.

Pranayama, restorative poses and meditation are particularly useful for minimizing the effects of stress.

Mental tension raises levels of the stress hormones cortisol, which contributes to the loss of calcium from bones and interferes with new bone growth.

Weight bearing postures that help build bone strength and unlike many other forms of exercise a number of asnas such as downward facing dog and handstand involve weight bearing in the hands and arms building those bones as well.

References/ web links 

Menopause: Overview & Facts - WebMD
www.webmd.com/menopause/guide/menopause-overview-facts

Overview. Perimenopause, or menopause transition, is the stage of a woman's reproductive life that begins several years before menopause, when the ovaries gradually begin to produce less estrogen. Menopause is the permanent end of menstruation.
www.ncbi.nlm.nih.gov/pubmed/3578448

Am J Obstet Gynecol. 1987 May;156(5):1280-3. Overview on menopause. Utian WH. Postmenopausal women comprise an ever-increasing percentage of the ...
emedicine.medscape.com/article/264088-overview

Menopause Overview - Menopause - HealthCommunities.com
www.healthcommunities.com › Health Topics › Women's Health

Perimenopause and Menopause Overview - EndocrineWeb
www.endocrineweb.com › Endocrine Disorders › Reproduction

Overview of Menopause - North American Menopause ...
www.menopause.org/docs/2012/cg_a.pdf?sfvrsn=2

vention of hysterectomy (with bilateral oophorectomy) did not seem to be a factor in decreasing QOL. Compared. Chapter 1 Overview of Menopause ...
www.menopausehysterectomy.com/menopause_overview.htm

WHAT IS MENOPAUSE? Strictly speaking menopause refers to that point in time that normal or physiologic menstrual bleeding stops. The period of time prior to ...
www.edgarcayce.org/content/the-readings/health-and.../overview-of-menopause/

Edgar Cayce Health Database Overview Menopause- During menopause, the woman moves from the child-bearing age to a balance of the body wherein much ...
www.facingourrisk.org/...menopause/menopause-overview/.../menopause-overview.p...

Menopause: An Overview. Definitions. Peri menopause is the 2- to 8-year period before menstruation stops, when the levels of the hormones estrogen and ...

Adwww.informationvine.com/Menopause+Overview‎

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India



Thursday, 3 November 2016

Decothlon Hiking Workshop

Decothlon Hiking Workshop

(Referred by International Fitness Therapist Neeraj Mehta)

 Decothlon hosts a one of its kind workshop for Hiking and Running enthusiasts
A great initiative by decathlon to educate their customers who are interested in Hiking and Running.Quick link to shop online: http://www.decathlon.in/

Sunday is usually a rest day when and that’s when I go shopping for my daily gym ware and accessories. I usually go to this popular retailer Decathlon in Sohna Road, Gurgaon where they hosted this great workshop “Warm Up Gurgaon”. All sports lovers including some cyclists staying in Gurgaon attended this workshop and I was surprised to see their participation. The workshop was totally inspiring and the idea was to educate their regular customers as to how they can self-train themselves for the unexplored sports Hiking and health boosting day to day running in their monotonous schedules.
The best part of the workshop was that the hosts of the events were also people who live normal lives like all of us and have regular jobs, family who have taken the sports as their passion.


The first session was hosted by Mr. Chetan Sehgal who’s a real estate professional and a hiker. He described how he took the sport as his passion and how it gives him inner peace and personal time with himself. After his motivating introduction he talked about the necessity of spending time with oneself. To Chetan, hiking helps him maintain a balance in life and break the monotony of daily hassle. Hiking to even me, was a difficult sport with my limited knowledge however, with the help of internet and a one stop shop like Decathlon which has “All for sports and Sports for all” even their tagline says the same; anyone can pursue this sport without any hassle. Chetan, demonstrated how to get ready for a hike and what all one needs to carry and ensure a safe hiking.


This was followed by a great session on Running by Captain Dharamveer who’s a corporate professional and running enthusiast. Captain talked about how he transformed from being a chain smoker to a runner who has participated in numerous marathons. He talked about the health benefits of running of course and how it can help one re gain self-confidence. Captain Dharamveer told us how he chooseshis apparel and shoes for a perfect run. He also talked about the importance and benefits of hydrating the body.

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India




O, A, B, AB Food Charts

O, A, B, AB Food Charts

(Referred by International Fitness Therapist Neeraj Mehta)

Type O Diet/ vegetables

Vegetables: portion: raw, cooked, or steamed -1 cup prepared

Highly beneficial : artichokes (lerusalem& domestic), beet leaves, broccoli, chicory, collard greens, dandelion, escarole, garlic, horseradish, kale, kohlrabi, leek, romaine lettuce, okra, red onions, Spanish onions, yellow onions, parsley, parsnips, red peppers, sweet potatoes, pumpkin, seaweed, spinach, swiss chard, turnips.

Neutral : arugula, asparagus, bamboo shoots, beets, bok choy, caraway, carrots, celery, chervil, coriander, cucumber, daikon, dill,endive, fennel, fiddlehead ferns, ginger, bibb lettuce, mesclun lettuce, lima beans, abalone, enoki mushrooms, Portobello mushrooms, tree oyster mushrooms, green peppers, radicchio, radishes, rappini, rutabaga, scallion, shallots, snow peas, mung sprouts, radish sprouts, all types squash, tempeh, tofu, tomato, water chestnut, watercress, yams, zucchini.

Avoid : avocado, Chinese cabbage, red cabbage, white cabbage, cauliflower, white corn, yellow corn, eggplant, domestic mushrooms, shiitake mushrooms, mustard greens, black olives, greek olives, Spanish olives, red potatoes, white potatoes, alfalfa sprouts, Brussels sprouts.

Type A diet/ vegetables    

Vegetables: portion : raw-1 cup, cooked-1 cup, cooked soy products- (6-8) oz.

Highly beneficial: alfalfa sprouts, domestic artichokes, Jerusalem artichokes, beet leaves, broccoli, carrots, chicory, collard greens, dandelion, escarole, garlic, horseradish, kale, kohlrabi, leek, romaine lettuce, okra, red Spanish onions, yellow onions, parsley, parsnips, pumpkin, spinach, swiss chard, tempeh, tofu, turnips
.
Neutral : arugula, asparagus, avocado, bamboo shoots, beets, bok choy, caraway, cauliflower, celery, chervil, coriander, white& yellow corn, cucumber, daikon radish, endive, fennel, fiddlehead ferns, bibb lettuce, boston lettuce, iceberg lettuce, mesclun lettuce, abalone mushrooms, enoki mushrooms, maitaki mushrooms,  shiitake mushrooms, Portobello mushrooms, tree oyster mushrooms, mustard greens, green olives, green onions, radicchio, radishes, rappini, rutabaga, scallion, seaweed, shallots, Brussels sprouts, mung sprouts, radish sprouts, all types squash, water chestnut, watercress, zucchini.

Avoid : Chinese cabbage, red cabbage, white cabbage, eggplant, lima beans, domestic mushrooms, black olives, Spanish olives, green peppers, jalapeno peppers, red peppers, yellow peppers, sweet potatoes, red potatoes, while potatoes, tomatoes, yams.

Types B Diet/ vegetables 

Vegetables: portion: raw-1 cup, cooked- 1 cup, prepared

Neutral : arugula, asparagus, bamboo shoots, bok choy, celery, chervil, chicory, cucumber, daikon radish, dandelion, dill, endive, escarole, fennel, fiddlehead ferns, garlic, ginger, horseradish, kohlrabi, leek bibb lettuce, boston lettuce, iceberg lettuce, romaine lettuce, mesclun lettuce, abalone mushrooms, domestic mushrooms, enoki mushrooms Portobello mushrooms, tree oyster mushrooms, okra, green onion red potatoes, white potatoes, radicchio, rappini, rutabaga, scallion, seaweed, shallots, snow peas, spinach, alfalfa sprouts, all types squash, swiss chard, turnips, water chestnuts, watercress, zucchini.

Avoid : domestic & Jerusalem artichoke, avocado, white corn, yellow corn, black olives, green olives, greek olives, Spanish olives, pumpkin, radishes, mung sprouts, radish sprouts, tempeh, tofu, tomato.

Type AB Diet/ vegetables

Vegetables: portion: raw, cooked, or steamed- 1 cup prepared

Neutral : arugula, asparagus, bamboo shoots, bok choy, Chinese cabbage, red cabbage, white cabbage, caraway, carrots, chervil, chicory, coriander, daikon, endive, escarole, fennel, fiddlehead ferns, ginger, horseradish, kohlrabi, leek bibb lettuce, boston lettuce, iceberg lettuce, mesclun lettuce, romaine lettuce, abalone mushrooms, domestic mushrooms, Portobello
Mushrooms, tree mushrooms, oyster mushrooms, enoki mushrooms, shiitake mushrooms, okra, green onions, red onions, Spanish onions, yellow onions, red onions, red potatoes, white potatoes, pumpkin, radicchio, rappini, rutabaga, scallion, seaweed, shallots, snow peas, spinach, Brussels sprouts, all types squash, swiss chard, tomato turnips, water chestnuts, watercress, zucchini.

Avoid : domestic artichokes, Jerusalem artichokes, avocados, white corn, yellow corn, lima beans, black olives, green peppers, jalapeno peppers, red peppers, yellow peppers, radishes, mung sprouts, radish sprouts.

References/ web links:

Blood Type Diet: Eating for Types O, A, B, & AB - WebMD
www.webmd.com/diet/a-z/blood-type-diet.

30+ Blood Type Diet Charts & Printable Tables - Template Lab
templatelab.com/blood-type-diet-chart/

Jump to Type AB Diet - D'Adamo considers people with AB blood to be the “Enigmas”. ... the blood type diet, you'll eat a blend of the type A and type B ...
https://www.drlam.com/blog/blood-type-diet-blood-type-ab/16971/

Types of Foods to Avoid for B Positive Blood Type | Healthy Eating | SF ...
healthyeating.sfgate.com › Healthy Meals › Fruits & Vegetables

Not all blood types are the same. There are four types of blood, A, B, AB and O, and the presence or absence of certain antigens is what determines your blood ...
Food Charts
https://pathtoperfecthealth.com/nutrition/food-charts

Blood Type B Food List | LIVESTRONG.COM
www.livestrong.com › Diseases and Conditions

Eat Right 4 Your Type by Peter D'Adamo: Food list – what to eat, avoid
www.chewfo.com/diets/eat-right-4-your-type-by-dr-peter-j-dadamo-1996-food-list-w...

Jump to Type AB - food list. Type AB beneficial foods | Type AB neutral foods | Type AB ... the intermingling of type A Caucasians with type B Mongolians, ...
Cook Right 4 Your Type -
https://books.google.co.in/books?isbn=14735367

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India


Wednesday, 2 November 2016

SOY: The Alternate Protein

SOY: The Alternate Protein 

(Referred by International Fitness Therapist Neeraj Mehta)

Before we even consider soy’s health promoting abilities, let’s take a brief look at its other, often overlooked plus: it is an excellent protein alternative. For example a half cup of tofu provides 18 to 20 grams of protein which is 40 percent of the daily requirement for most people. That same amount of tofu also provides 258 milligrams of calcium (more than a quarter of our daily needs) and 13 milligrams of iron (87 percent of a woman’s daily need and 130 percent of a man’s).
Here’s a comparison of the percentage of protein by weight of a few food: soy flour is 51 percent protein; whole, dry soybeans are 35 percent protein; fish is only 22 percent protein; hamburger is only 13 percent protein; and whole milk is just 3 percent protein.
Substituting 15 grams of soy protein for 15 grams of animal protein would cause the current dietary ratio of animal to plant protein to fall from two to one to a more desirable one to one the ratio it was in the early 1900s. at this level of intake soy protein would still represent less than 20 percent of the average protein intake of  adults.
In addition to the high quality protein you get when you substitute soy for animal protein you get a bonus of vitamins, minerals and a good dose of phytonutrients. Soy has a healthy mix of fats and no cholesterol.
In one study the substitution of soy for animal products reduced coronary artery disease risk in the study subjects because of their subsequent reductions in blood lipids (such as LDL), homocysteine and blood pressure. For those of us eating a typical American diet what this means is that soy is so good because much of what we eat is so bad for us many of us! Many of our protein sources come with additional less than desirable components particularly saturated fat as well as hormones pesticides antibiotics and other negative.
Tofu is even low in calories compared with other plant based protein sources. In fact tofu has the lowest known ratio of calories to protein in any plant food except mung bean soy bean sprouts.
Soy offers the highest quality protein of any plant food. Available in organic forms (and therefore free of any pesticides or other additives) it offers all nine essential amino acids and is a good source of plant derived omega 3 fatty acids. So even if you  only relied on soy as a meat substitute a couple of times a week you’d be ahead of the game.

References / web links:


Soy Meat Alternative | Soyfoods Association of North America
www.soyfoods.org/soy-products/soy-fact-sheets/soy-meat-alternative-fact-sheet
High Protein Vegetarian Alternatives to Soy - No Meat Athlete
www.nomeatathlete.com/high-protein-vegetarian-food/

Vegetarian Protein Foods Not Named Tofu or Tempeh. “Four Alternatives” list: four high-protein, non-soy, vegetarian foods. A lot of people seem to think soy is the only decent source of protein out there for vegetarians.
Soy Meat Alternative | Soyfoods Association of North America
www.soyfoods.org/soy-products/soy-fact-sheets/soy-meat-alternative-fact-sheet

Soy meat alternatives, also called meat analogs, are made primarily from soy proteins, wheat gluten and may contain carbohydrates. A few meat alternatives ...
5 Soy-Free Vegan Foods That Have More Protein Than Beef | One ...
www.onegreenplanet.org/.../soy-free-vegan-foods-that-have-more-protein-than-beef/

Beyond Tofu: Protein-Packed Soy Alternatives to Power Up Your ...
www.onegreenplanet.org/.../protein-packed-soy-alternatives-to-power-up-your-vegan...

Can you be a Vegan or Vegetarian without using Soy products ...
www.chowhound.com/post/vegan-vegetarian-soy-products-87045

Soy Good! Why Eat Soy Protein Instead of Meat (Sometimes)
www.superfoodsrx.com/.../soy-the-alternate-protein-isolate-soy-protein-isolate/

Soy Alternatives: Substitutes for Tofu, Miso, Soy Sauce and More | The ...
www.thekitchn.com/soy-alternatives-18010

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Friday, 28 October 2016

The A to Z of Foods

The A to Z of Foods

(Referred by International Fitness Therapist Neeraj Mehta)

Apples: Apples are popular fruit choice among Americans and like all fruits, make an excellent low GI snack. In a large study of people with type I diabetes, those who ate the most apples had the lowest levels of glycated hemoglobin (one of the best measures of diabetes control). Aim to eat at least two serving of fruit every day.

Bacon: bacon is s flavorful ingredients in many dishes. You can make a little bacon go a long way by trimming off all fat and chopping it finely. Lean ham is often a more economical and leaner way to go. In casseroles and soups, a ham or bacon bone imparts a fine flavor without much fat.

Cheese: at around 30 percent fat (most of this being saturated), cheese can contribute quite a lot of fat to a recipe. Although there are a number of reduced fat cheeses available, some of these may lose a lot in flavor for a small reduction in fat. It is worth comparing fat per ounce between brands to find the tastiest one with the lowest fat content. Alternatively, a sprinkle of a grated very tasty cheese such as parmesan may do the job.
Part skim ricotta and 2 percent cottage cheese are 25-50 percent lower in fat. Try them in a sandwich. They yield a fraction of the fat. It’s worth trying some fresh ricotta from a deli you may the texture and flavor more acceptable than of the ricotta available in tubs in the supermarket. Try ricotta in lasagna instead of a creamy white sauce. Flavored cottage cheese are ideal low fat toppings for crackers.

Cream and sour cream: keep to very small amounts as these are high in saturated fat. An 8-ounce container of cream can be poured into ice-cube trays and frozen providing small amounts of cream when you need it. Adding one ice cube (about 2/3 ounce ) of cream to a dish adds 7 grams of fat you could also try light cream or reduced fat sour cream; even low fat, evaporated milk is a wonderful alternative for creamy pasta dishes.

Dried beans, peas and lentils: these all have low GI values and are very nutritious. Incorporate them in a recipe, perhaps as a partial substitute, red lentil soup, Mexican burritos or a bean salad) at least once a week. Canned beans, chickpea and lentils are now widely available. They are convenient to use and a great time saver.

Eggs: although the yolk is high in cholesterol the fat in eggs is predominantly monounsaturated and there is no harm in consuming as much as an egg a day within the context of a low fat diet. To enhance your intake of omega 3 fats we suggest using omega 3 enriched eggs.

Fish: seafood is generally a healthy choice but salmon anchovies mackerel trout herring and sardines are richest in beneficial omega 3 fatty acids. Include fish at least once a week.

 Grilling: grilling and barbecuing are excellent low fat cooking methods (take care not to burn the meat) lean cuts of meat chicken and fish can be quickly cooked this way. Marinating first or basting during cooking will add flavor moisture and tenderness.

Herbs: fresh herbs are easily grown at home in pots or gardens and are available in most supermarkets these days and there really is on substitutions for the flavor they impart.
Ice cream: a source of carbohydrate, calcium, riboflavin, retinol and protein higher fat varieties have the lowest GI values but don’t use that as an excuse. It’s better to choose to lower fat varieties.

Jam: a tablespoon of jam on toast far fewer calories than lightly spreading butter or margarine on toast.

Keep: jars of minced garlic, hot peppers, or ginger in the refrigerator to spice up your cooking in an instant.

Lemon juice: try fresh squeeze with ground black pepper on vegetables rather than butter. Lemon the GI value of a food.

Meat: lean meat is the best source of iron (the nutrient used in carrying oxygen in our blood), so we suggest including it at least two to three times a week . it is important that all visible fat is trimmed from meat before cooking and that the portions be kept moderate.

Nuts: research suggests that those who regularly eat nuts have a lower risk of heart attack. Nuts are high in poly and monounsaturated fats vitamin E  and fiber. Try some sprinkled over your breakfast cereal salad or dessert and enjoy a small snack of unsalted nuts occasionally. Also try adding soy ”nuts”  (dry roasted soy beans) and chick nuts to a mix.

Olive oil: rich in monounsaturates and antioxidants extra virgin olive oil is the perfect base for vinaigrette dressing marinades and Mediterranean style cooking.

Pasta: a food to be eaten aas often as desired just remember to moderate portions. Fresh or dried the preparation is easy. Simply boil in water until just tender or all dented drain and toss with pesto a tomato sauce or sprinkle of parmesan pepper and olive oil.  pasta  is a carbohydrate rich in B vitamins.

Red wine: a traditional part of the Mediterranean diet, red wine has been found to be Cardioprotective  when consumed in moderation. This means no more 5-10 ounce in a day preferably with meals. Wine is a great flavoring  in cooking too.

Stock: make your own vegetables beef, chicken, or fish stock. Prepare it in advance refrigerate it, then skim off any accumulated fat from the top. Prepared stock is available in tubs in the supermarket. Try ricotta in lasagna instead of a creamy white sauce. Flavored cottage cheese are ideal low fat topping for crackers.

Tomatoes:  tomatoes and tomato sauces can be used with great versatility they have a low GI value and are rich in health giving lycopenes, a form of vitamin a that also serves as an antioxidant.
Unsaturated fats: are good for you, but eat them in moderation. Avoid the saturated fats found in fried fast foods and bakery products. Enjoy  the monounsaturated fats in avocados and olive and canola oils.

Vinegar:  a  vinaigrette dressing ( 1 tablespoon of vinegar and teaspoons of oil) with your salad can lower the blood glucose response to the whole meal by up to 30 percent. The best types of Vinegars  for this purpose are red or white wine vinegar, or use lemon juice.

Whole grains:  this includes barley, bulgur ( cracked wheat), corn, oats, rice and wheat. Most whole grains have a lower GI value than refined cereals and they are also nutritionally superior, containing higher levels of fiber, vitamins, minerals and phytoestrogens. Eating one or more serving a day is associated with improvements in insulin sensitivity and with a lower risk of cancer and heart disease.

Yogurt: yogurt is a valuable food in many ways. It is a good souce of calcium, gut friendly bacteria, protein, and riboflavin. Unlike milk, it is suitable for those who are lactose intolerant. Low fat plain yogurt is a suitable substitution for sour cream. If using yogurt in a hot sauce or casserole, add it at the last minute and do not let it boil, or it will curdle. It is best if you can bring the yogurt to room temperature before adding to the hot dish to do this, mix a small amount of yogurt with a little sauce from the dish. Then stir this mixture back into the bulk of the sauce.

Zero fat: is unhealthy, so learn how to get just the right amount you need. Our bodies need essential fatty acids that can’t be synthesized and must be supplied in the diet. Fat adds flavor use monounsaturated fats such as olive oil, canola oil, and flaxseed oil in your cooking

References/ Web links 

Food List – Eating A to Z
eatingatoz.com/food-list/

The Best Superfoods, from A to Z | Greatist
greatist.com/health/superfoods-a-to-z

Food beginning with [A-Z] - The Food Coach
www.thefoodcoach.com.au/food/?Alpha=%5BA-Z%5D

Healthy food database for people to learn more about foods, how to select and store, health benefits and nutritional value. Links to healthy recipes. User can ...
www.oxfordreference.com/viewByDOI/10.1093/acref/9780192803511.001.0001

From absinthe to zabaglione, this dictionary reveals the origin, meaning, and development of a host of gastronomic terms.
www.bbc.com/food/ingredients/by/letter/a

Browse the BBC Food recipe archive by ingredients and learn more about the storage, preparation and purchasing of your foods.

www.bbc.com/food/ingredients


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• International Fitness Therapist Neeraj Mehta
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• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
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Wednesday, 26 October 2016

Why Eat Vegetables

Why Eat Vegetables 

(Refrred by International Fitness Therapist Neeraj Mehta)

More than a colorful garnish on your plate or crisp texture in a sandwich, vegetables are loaded with different nutrients and phytonutrients. Eat plenty of them to promote your overall health.

Key nutrients: Vegetables are important sources of many nutrients, including carbohydrates, vitamins A, C, and E, folate, potassium, and dietary fiber. Unless you add sauces and other seasonings, most vegetables are naturally low in fat and calories. None have cholesterol.
Different vegetables supply different nutrients that’s why you need variety! Dark green leafy vegetables are great sources of beta carotene (forms vitamin A), as well as vitamin C folate, calcium, magnesium, and potassium. Deep orange vegetables, such as sweet potatoes and carrots, supply beta carotene. Others , such as Brussels sprouts, bell pepper and tomato, have more vitamin C. many are rich in folate. Besides their complex carbohydrates, starchy vegetables supply niacin, vitamin B6 ,Zinc, and protein, as well as thiamin, folate, iron, magnesium, phosphorus, zinc, potassium, and fiber.

Important health benefits: vegetables deliver a host of benefits. The vitamin C they contain not only helps to heal wounds and keep teeth and gums healthy, but also aids iron absorption. Their vitamin A keeps eyes and skin healthy and helps to protect against infections. Their vitamin E works as an antioxidant. Their folate helps form red blood cells, and helps prevent against some birth defects. Their potassium helps maintain healthy blood pressure. And their fiber has many roles: lowering total blood cholesterol and heart disease risk aiding digestion, reducing constipation and diverticulosis, and possibly filling you up with fewer calories.

Vegetables: How Much?

Veggies: how much? That depends on your, age gender, height and weight, and your level of physical activity. For 2,000 calories a day, the advice adds up to 2 ½ cups of vegetables a day most people come up short.
•Dark-green vegetables   3 cups per week
•Orange  vegetables        2 cups per week
•Dry beans and peas       3 cups per week
•Starchy vegetables         3 cups per week
•Other vegetables            6 ½  cups per week

Refrencec/ web links

Why do you need to eat vegetables everyday?
www.whfoods.com/genpage.php?tname=dailytip&dbid=127

Health Benefits of Vegetables: Vitamins, Nutrients, Fiber
www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables.aspx

Nutrients and health benefits | Choose MyPlate
https://www.choosemyplate.gov/vegetables-nutrients-health

Top 10 Reasons to Eat MORE Fruits & Vegetables - Fruits & Veggies ...
www.fruitsandveggiesmorematters.org › Fruit & Veggie Info

5 reasons to eat more vegetables - Body & Soul
www.bodyandsoul.com.au/...eat...vegetables/.../59de9cd7c000ea14cba4a2b4e37f44ff

Fruit and vegetables - Better Health Channel
https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables

Why should you eat vegetables? - Eat the Veggies!
www.eattheveggies.com/8-etv-articles.../2-why-should-you-eat-vegetables.html

Do You Really Need to Eat Vegetables to Be Healthy? | Mark's Daily ...
www.marksdailyapple.com › Diet & Nutrition


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• International Fitness Therapist Neeraj Mehta
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• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
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•  Diet and Nutrition Specialist,
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Terms That Describe Grain Foods

Terms That Describe Grain Foods

(Refrred by International Fitness Therapist Neeraj Mehta)

Bran The protective fibrous coating around a grain; the chief fiber donator of a grain.

Brown bread bread containing ingredients such as molasses that lend a brown color; may be made with any kind of flour, including white flour.

Endosperm the bulk of the edible part of a grain, the starchy part.

Enriched, fortified refers to the addition of nutrients to a refined food product. As defined by U.S law, these terms mean that specified levels of thiamin, riboflavin, niacin, folate, and iron have been added to refined grains and grain products. The terms enriched and fortified can refer to the addition of more nutrients that just these five; read the label.

Germ the nutrient rich inner part of a grain.

Husk the outlet inedible part of a grain.

Refined refers to the process by which the coarse parts of food products are removed. For example, the refining of wheat into flour involves removing three of the four parts of the kernel the chaff, the bran and the germ leaving only the endosperm, composed mainly of starch and a little protein
.
Stone ground refers to a milling process using limestone to grind any grain, including refined grains, into flour.

Unbleached flour a beige colored refined endosperm flour with texture and nutritive qualities that approximate those of regular white flour.

•Wheat bread bread made with any wheat flour including refined enriched white flour.

•Wheat flour any flour made from wheat including refined white flour.

•White wheat a wheat variety developed to be paler n color than common red wheat (most familier flours are made from red wheat).white wheat is similar to red wheat in carbohydrate, protein and other nutrients, but it lacks the dark and bitter, but potentially beneficial, phytochemicals of red wheat.

•100% whole grain a label term for food in which the grain is entirely whole grain, with no added refined grains.

•Whole grains refers to a grain milled in its entirety (all but the husk), not refined some examples of grains that may be whole grains are amaranth barley buck wheat , bulgar, corn (including popcorn), millet, quinoa (knee wah) brown rice, oats (including oatmeal),wheat, and wild rice.

•Whole wheat flour flour made from whole wheat kernels; a whole grain flour. Also called graham flour.

Refrencec/ web links:

rice wheat and grain products - synonyms and related words ...
www.macmillandictionary.com/thesaurus-category/.../rice-wheat-and-grain-products

Deciphering Whole Grain Food Labels — Separating Fact From Fiction
www.todaysdietitian.com/newarchives/060112p44.shtml

Terms such as “whole grain,” “multigrain,” and “fiber” are on countless boxes and packages, but as you know, this doesn't always mean these products constitute ...
Grain - Wikipedia
https://en.wikipedia.org/wiki/Grain

All about the Grains Group | Choose MyPlate
https://www.choosemyplate.gov/grains

A grain is considered to be a whole grain as long as all three original parts -- the ... The endosperm is the germ's food supply, which provides essential energy to ...
Grain | Define Grain at Dictionary.com
www.dictionary.com/browse/grain

Grain definition, a small, hard seed, especially the seed of a food plant such as wheat, corn, rye, oats, rice, or millet. ... Synonyms; Examples; Word Origin.
https://www.betterhealth.vic.gov.au/health/healthyliving/cereals-and-wholegrain-foods

Wholegrain cereals are a rich source of many essential vitamins, minerals and .... When you buy wholegrain products, look for words like 'wholegrain' or ...
Nutrition: Concepts and Controversies
https://books.google.co.in/books?isbn=1285785983

Grain Synonyms, Grain Antonyms | Thesaurus.com
www.thesaurus.com/browse/grain


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• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
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Monday, 24 October 2016

Does Sugar affect Children’s behaviour

Does Sugar affect Children’s behaviour

(Refrred by International Fitness Therapist Neeraj Mehta)

Although  some people believe sugar cause attention deficit disorder (ADD) or hyperactivity in children, results from many published studies have failed to provide any scientifically proven support for this . in situations where the investigator, the child and the parent were unaware of the composition of the test food or capsule, refined sugar showed  no effect on cognitive performance nor did it cause or exacerbate ADD.

It is possible that a very small number of children may respond adversely to fluctuations in blood glucose levels caused by sugar. But if this is the case any carbohydrate including bread and potatoes, will also be incriminated.
On the whole there is more evidence that sugar might actually have a calming effect, it if has any effect at all glucose or sugar can reduce the distress associated with painful medical procedures in infants. In one study there was a reduction in crying and heart rate in infants subjected to heel pricks when they were given a sugar solution immediately prior to the procedures compared to children who were given just water.

Refrencec/ web links:

Sugar: Does It Really Make Kids Hyper? | Parenting
www.parenting.com/article/sugar-does-it-make-kids-hyper

Busting the Sugar-Hyperactivity Myth - WebMD
www.webmd.com/parenting/features/busting-sugar-hyperactivity-myth

The Relationship between Sugar and Behavior in Children ...
www.drgreene.com/relationship-sugar-behavior-children/

Effects of sugar on aggressive and inattentive behavior in children with ...
https://www.ncbi.nlm.nih.gov/pubmed/1945637


Five Foods That Negatively Affect Your Child's Mood -
https://childdevelopmentinfo.com/adhd-add/five-foods-negatively-affect-childs-mood

BBC - Future - Does sugar make children hyperactive?
www.bbc.com/future/story/20130722-does-sugar-make-kids-hyperactive

How to improve your child's behavior with blood sugar control
naturopathicpediatrics.com/2015/05/15/blood-sugar-hypoglycemia-child-behavior/

Do children really get sugar rushes? | Life and style | The Guardian
https://www.theguardian.com › Lifestyle › Food & drink

Harmful Effects of Excess Sugar | Ask Dr Sears® | The Trusted ...
www.askdrsears.com/topics/feeding-eating/family.../sugar/harmful-effects-excess-suga...
vior are as wildly ...

Does Sugar Really Make Children Hyper? | Yale Scientific Magazine
www.yalescientific.org/2010/09/mythbusters-does-sugar-really-make-children-hyper/

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• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
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• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
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• Neeraj Mehta (PhD)
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Sunday, 23 October 2016

A high carbohydrate diet is essential for peak athletic performance

A high carbohydrate diet is essential for peak athletic performance 

(Refrred by International Fitness Therapist Neeraj Mehta)


A  high  carbohydrate  training  diet  is  a must  for  optimum  sports  performance  because  it  produces  the  biggest  stores  of  muscle  glycogen.  As  we  have  previously  described  ,  the  carbohydrate  we  eat  is  stored  in  the  body  in the  form  of  glycogen  in  the  muscles  and  liver .  a  small  amount  of  carbohydrate  (about  5 grams)  circulates  as  glucose  in  the  blood  .  when  you  are  exercising  at  a  high  intensity,  your  muscles  rely   on  glycogen  and  glucose  for  fuel.  Although  the  body  can  use  fat  when  exercising  at  lower  intensities ,  fat  cannot  provide  the  fuel  fast  enough  when  you  are  working  very  hard  .  the  bigger  your  stores  of  glycogen  and  glucose,  the  longer  you  can  go  before  fatigue  sets  in.
Unlike  the  fat  stores  in  the  body  ,  which  can  release  almost  unlimited  amounts  of  fatty  acids,  the  carbohydrate  stores  small.  They  are  fully  depleted  after  two  or  three  hours  of  strenuous  exercise.  This   drying   up  of  carbohydrate  stores  is often  called “hitting  the  wall.” The blood -  glucose  concentration  begins  to  decline  at  this  point .if  exercise  continues  at  the  same  rate,  blood  glucose  may  drop  to  levels  that  interfere  with  brain  function  and  cause  disorientation  and  unconsciousness .  some  athletes  refer  to  this  as  a hypo,  and  in  cycling  it is  known  as  bonking.
All  else  being  equal  , the  eventual  winner  is  the  person  with  the  largest  stores  of  muscle  glycogen .  any  good  book  on  nutrition  for  athletes will  tell you  how  to  maximize  your  muscle  glycogen  stores  by  ingesting  prior  to  the  competition.  In this chapter  we  provide  instructions  for  increasing  muscle  glycogen  as  well  as using  the  glycemic index  to  your  advantage  in  any  sports  situation.

Refrencec/ web links:
Why Athletes Need Carbohydrates | TrainingPeaks
home.trainingpeaks.com/blog/article/why-athletes-need-carbohydrates

Why are Carbohydrates Important for Athletes? - School Nutrition and ...
https://www.schoolnutritionandfitness.com/..

Carbohydrates are one of the most important nutrients needed in an athlete's diet.
www.siskiyouhealthcenter.com/wp-content/uploads/Eating_Athletic_Performance.pdf

High-Carbohydrate Diet Important For Young Athletes | MomsTeam
www.momsteam.com › Nutrition Channel

Sports Nutrition: Eating for Peak Athletic Performance | UW Health ...
www.uwhealth.org/sports-medicine/athletes.../eating-for-peak-performance/45232

Sports and Nutrition: Fueling Your Performance | Center for Young ...
youngwomenshealth.org/2013/07/23/sports-nutrition/

Sports Nutrition - Australian Sports Commission
www.ausport.gov.au/__data/assets/pdf_file/0007/143386/CurrentConcepts.pdf

What Is The Diet Of Top Athletes? - BenGreenfieldFitness.com
https://bengreenfieldfitness.com/2012/10/what-is-the-diet-of-top-athletes/
.
Why carbohydrates are so important for athletes - Discover Good ...
www.discovergoodnutrition.com/2015/03/why-carbohydrates-important-athletes/

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
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Friday, 21 October 2016

The effect of fiber on the glycemic index.

The effect of fiber on the glycemic index.

The  effect  of  fiber  on  the  GI  value  of  a  food  depends  on  the  type  of  fiber  and  its  viscosity.  Finely  ground  wheat  fiber,  such  as  in  whole  wheat  bread  ,  has  no  blood  - glucose  response  . similarly,  any  product  made  with  whole  -  wheat  flour    will  have  a  GI  value  similar  to  that  of  its  white  counterpart.  Breakfast  cereals   made  with  whole  -  wheat  flours  will  also  tend  to  have  high  GI  values,  unless  there  are  other  confounding  factors.  Puffed  wheat (GI  value of  80)  ,  which  is  made  from  well -  cooked  whole-  wheat  grains,  has  a  high  GI  value,  despite  its  high  fiber  content.  If  the  fiber  is  still  intact  it  can  act  as  a physical  barrier  to  digestion,  and  then  the  GI  value  will be  lower.  This   is   one   of   the   reasons   why.
All – bran   has   a   low   GI   value.  It  is  also  one  of  the  reasons  why  whole (intact) grains  usually  have  low  GI  values
Viscous  fiber  thickens  the  mixture  of  food  entering  the  digestive  tract.  This  slows  the  passage  of  food  and  restricts  the  movement  of  enzymes,  thereby  slowing  digestion .  the  end  result  is  a  lower  blood  -  glucose  response.  Legumes  contain  high  levels  of  viscous   fiber ,  as  do  oats and  psyllium  ( found  in  some  breakfast  cereals  and  dietary-  fiber  supplements  such  as  Metamucil®).   These foods   all    have   low   GI    values.
 

Refrences / web links:

Insoluble fiber, the type found in wheat, has little effect on glycemic index, so whole wheat bread has a glycemic index similar to that of white bread. ...
www.diabetesselfmanagement.com/nutrition-exercise/nutrition/glycemic-index-update/

The effect of dietary fibre on reducing the glycaemic index of bread.
https://www.ncbi.nlm.nih.gov/pubmed/23414580

Fiber and the Glycemic Index - dummies
www.dummies.com/food-drink/.../glycemic-index-diet/fiber-and-the-glycemic-index/


The Factors that Modify Glycemic Indexes | Official web site of the ...
www.montignac.com › Home › Glycemic Indexes

Dietary Fiber Intake and Glycemic Index and Incidence of Diabetes in ...
care.diabetesjournals.org/content/25/10/1715

14 ways to reduce the glycemic impact of your meal | Best Health ...
www.besthealthmag.ca › Best Eats › Healthy Eating

Dietary fiber and the glycemic index: a background paper for the ...
www.foodandnutritionresearch.net 

How does soluble fiber affect the glycemic index to help with diabetes ...
https://www.sharecare.com › Topics › Diabetes

Look for the below links for more Health and Fitness Updates

International Fitness Therapist Neeraj Mehta
Fitness Expert Neeraj Mehta
Fitness Trainer course in India
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The Nature of Carbohydrate: The Glycemic Index.

The Nature of Carbohydrate: The Glycemic Index.

Surprisingly,  scientists  did  not  study  the  actual  blood- glucose  responses  to  common  foods  until  the  early 1980s.  prior  to  that ,  they’d  tested  solutions of  pure  sugars  and  raw  starches  and  had  drawn  conclusions  that  did  not  apply  to  real  foods  in  real  meals.



Since  1981,  hundreds  of  different  foods  have  been  tested  as  single  foods  and  in  mixed  meals  with  both  healthy  people  and  people  with  diabetes  .  professors  David Jenkins  and  Tom  Wolever  at  the  University  of  Toronto  were  the  first  to  introduce  the term “glycemic index”  to  compare  the  ability  of  different carbohydrate  to  raise  blood- glucose  levels.

The  glycemic  index  is  simply  a  numerical  way  of  describing  how  the  carbohydrate  in  individual  foods  affect  blood- glucose  levels.  Foods  with  a  high  glycemic  index value  contain  carbohydrate  that  cause  a  dramatic  rise  in  blood  glucose  levels,  while  foods  with  a  low  glycemic  index value  contain  carbohydrate  with  much  less impact.

The   glycemic   index   describes   the  type  of  carbohydrate  in  foods.  It   indicates   their  ability   to  raise  your  blood  glucose  levels.

This   research  has  turned  some  widely  held beliefs  upside  down  (it  truly   is  a  revolution )  and  in  the  process,  quite  understandably  ,  caused  a  lot  of  controversy .
The  first   surprise   was  the  starch  in  foods  like  bread ,  potatoes ,  and  many  types  of  rice  is  digested   and  absorbed  very  quickly  not slowly  ,  as  had  always  been  assumed.
Second ,  scientists  found  that  the  sugar  in  foods (like  fruit ,  candy  and  ice  cream) did  not  produce  more  rapid  or  prolonged  rises  in  blood  glucose ,as  had  always  been  thought.   The  truth  was  that  most  of  the  sugars  in foods , regardless  of  the  source , actually  produced   quite  moderate  blood  glucose  responses,  lower  than  most  starches .
We  need  to  forget  the  old  distinctions   that   have  been  made  between  starchy  foods  and  sugary  foods ,  or  simple  versus  complex  carbohydrates.  They  have  no  useful  application  at  all  when  it  comes  to  blood glucose levels.  Even  an  experienced  scientist  with  a  detailed knowledge  of  a  food’s  chemical  composition  finds  it  difficult   to  predict a  food’s  glycemic   index  value.

Forget  about  the   words  simple  and  complex  carbohydrate  .  think in  terms  of  low  and  high  GI  values.

Refferences and weblinks

Glycemic Index – NutritionData.com
nutritiondata.self.com/topics/glycemic-index

Carbohydrates and the glycaemic index - Better Health Channel
https://www.betterhealth.vic.gov.au/health/.../carbohydrates-and-the-glycaemic-index

International table of glycemic index and glycemic load values: 20021,2
ajcn.nutrition.org/content/76/1/5.full.pdf

What is the Glycemic Index? - The World's Healthiest Foods
www.whfoods.com/genpage.php?tname=faq&dbid=32

Glycemic Index - The Sugar Association
https://www.sugar.org/sugar-your-diet/family-health/glycemic-index/

Glycemic index - Wikipedia
https://en.wikipedia.org/wiki/Glycemic_index

Glycemic load - Wikipedia
https://en.wikipedia.org/wiki/Glycemic_load
T
European Journal of Clinical Nutrition - Glycemic index and ... - Nature
www.nature.com › Journal home › Archive › Reviews

The role of the glycemic index in food choice
www.fao.org/docrep/w8079e/w8079e0a.htm

Glycemic Index

www.glycemicindex.com/

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