Nutrition can be many a times confusing and complicated with so many opinions floating. And more so when it comes to Sports specific nutrition. Whey protein pre – workout or post workout? Glutamine during workout or post workout? BCAA how many servings? Is being a vegan or following a keto better?
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Vitamin B12 – What you need to know? (part 1)
The vitamin B12 is seldom found in foods derived from plants; therefore, animals and humans that consume strict vegetarian diets are very likely to have sub optimal intakes of vitamin B12 which, if prolonged and uncorrected, will lead to anemia and, ultimately, to peripheral neuropathy.
Crispy Crunchy Comfort Food
My daily practice involves not only giving dietary advice to my clients but suggesting them healthy recipes too. Some old times tested ones, some innovative freshly out of my mind and then there are some which my clients have tried and suggested to me. One such recipe is by Aditi Patil. And am sharing it here with you in her own words.
Oh My Cream !
Being on a keto diet can be very monotonous and dull for vegetarians (Read as Indian Vegetarians). A vegetarian diet does not offer much options that are carbohydrate free/low unlike non vegetarian foods like eggs, meat, fish etc. Here is a curry (Indian Cuisine) made from full cream to make eating more satisfying and contenting for those on veg keto diet. One can have it along with keto pancake / bread or enjoy with rajgira/ragi chappatti (Indian Flat Bread made from amaranth grain)
Hypertension. What you need to know !
Hypertension is often addressed to as a silent killer. It rarely shows symptoms. Elevated Blood Pressure is an indicator that it’s time we assess our lifestyle and modify it for good. An increase in the awareness of the causes and effects of Hypertension is one of the key to motivate people to monitoring their blood pressure regularly and keeping it in check.
Rates of systolic blood pressure ≥140 mm Hg have increased globally in the past 25 years, as have the associated rates of death and disability. (Source: The Worldwide Burden of Hypertension, Harlan M. Krumholz et al. JAMA 2017 Jan 10.) It was found that, that the number of people with systolic blood pressure (SBP) of 140 mm Hg or higher was estimated to have increased from 442 million in 1990 to 874 million in 2015. The rate of hypertension increased from 17,307 per 100,000 in 1990 to 20,525 per 100,000 in 2015.
How to go nuts !!!
The Keto diet is the latest in-thing. It is being promoted by many as a high protein diet like the debunked Atkins diet. Or as a complete elimination of the carbohydrates. In their eagerness to lose weight and to lose it fast many are falling for the online or ready made so-called Keto diets. The standard Keto diet however is actually a combination of all the three – the carbohydrates, the proteins and the fats, having their percent content in the diet in the ascending order.
How to eat right ?
We make numerous food choices over the day. These food choices are influenced by what matters to us the most.
Being healthy, our mood, taste / personal likes dislikes, physical health, convenience, availability, cost .
When to stop eating?
When to stop eating ? This is a question that bothers everyone. Some say, stop eating just before your stomach gets full. Then there are others who say, do not eat stomach full. Eat only 80 percent of your stomach capacity. But then how does one know what is their stomach capacity. One can not peep into his/ her stomach and see if it is just full or 80 percent full.