nutrition (7)

Protein - Health and Fitness India, Knowledge and Experience from Worldwide

Click the images or the READ links below for the different protein-related articles.

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Whey Protein, Casein, Pre / Intra / Post Workout Supplements (Nutrition, Diet) in India READ

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Nutrition and Athletic Performance READ

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Nutrient Administration and Resistance Training READ

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BCAAs - branched-chain amino acids - leucine, isoleucine, valine - muscle READ

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Bodybuilding Supplements READ

Eggs READ Soya READ

10824452473?profile=originalTips for Heart Health READ

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5 WORST diet mistakes (for building muscle) READ

How to lift weights, lose fat, tone, sculpt and build body at gym

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www.healthfitnessindia.com/profiles/blogs/how-to-lift-weights-lose-fat-tone-sculpt-build-body-gym-fit-india

Best,

Shakti Saran

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Hi All, 

I'd like to thank Ms. Sonia Bajaj to consent for the interview with the Health and Fitness India network. Our Q&A are as follows:

Photo: Ms. Sonia Bajaj, Fitness and Nutrition Coach, giving award at MISS North India 2013. Facebook photo link

10824440864?profile=original

1. Why did you decide to enter the fitness industry? 

After delivering 2 boys as any other woman tried to cut down on that extra fat on my body. Tried all kinds of yo yo diets, paid a good amount of money to the so called dieticians. Kept on going through the same circle of loosing few kilos on scale, and as soon as quitted the diet, went back to square one.

Finally planned to give up all diets, started exercising and eating a balanced diet, which could be followed life long. I saw such awesome changes in my body, not only in terms of fat loss, but also in terms of strength, stamina, agility, power.

I became a happier soul, more confident. So decided that if can share my experience with all those men and women who are struggling for years to lose fat in a right way, so that it never comes back, would be a great achievement for me.

Hence totally dedicated myself to promoting health and fitness.

2. What are your specialties as a fitness professional? 

I've done my group certification with Reebok.

I've done my Personal Training certification with AMERICAN COUNCIL ON EXERCISE.

I'm certified in Pilates, Kickboxing, and Prenatal and Postnatal workouts.

I've done workshops in TRX AND BOSU workouts.

I'm a certified nutritionist by BFY MUMBAI.

People ask me WHERE ARE THE MACHINES IN YOUR GYM.

3. What's a great piece of advise that you've given to a client?

I see a lot of excellent and certified fitness coaches here in India. But what I have realized is that what we need as per the times is Fitness motivators.

We have to train the brain before training any other muscle group. People give it up very fast, everyone is looking for a short cut.

4. Can you please share any major mistakes that fitness professionals make?

My piece of advice to my clients and every one reading this is that take care of your body.

Just give 30 minutes 5 days a week to yourself.

SEE THE DIFFERENCE IN YOURSELF, FAT LOSS WILL BE THE ICING ON THE CAKE.

5. Where do you see yourself professionally in the next five and ten years from now?

Few year from now I see people following what I try to enforce today;

FAT LOSS IS NOT A ONE DAY, ONE MONTH OR ONE YEAR PROJECT,

It's a LIFESTYLE CHANGE.

Her professional and contact details:

Sonia Bajaj

www.facebook.com/sonia.bajaj.54

Photo:

10824440899?profile=original

The Entire List of Health and Fitness Professional Interviews

http://www.healthfitnessindia.com/profiles/blogs/interviews-of-health-and-fitness-professionals-in-india

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In this blog post, I share on carbohydrate and diet and nutrition for the health and fitness of people in India and worldwide including related to weight loss and gain. Information is from reputed sources and the references are at the end. 

There are four major classes of biomolecules - carbohydrates, proteins, nucleotides, and lipids. Carbohydrates, or saccharides, are the most abundant of the four. 

Carbohydrates have several roles in living organisms, including energy transportation, as well as being structural components of plants and arthropods.

Carbohydrate derivates are actively involved in fertilization, immune systems, the development of disease, blood clotting and development.

They are called carbohydrates because the carbon, oxygen and hydrogen they contain are generally in proportion to form water with the general formula Cn (H2O)n.

Most organic matter on earth is made up of carbohydrates because they are involved in so many aspects of life, including:

Energy stores, fuels, and metabolic intermediaries.

Ribose and deoxyribose sugars are part of the structural framework of RNA and DNA.

The cell walls of bacteria are mainly made up of polysaccharides (types of carbohydrate).

Cellulose (a type of carbohydrate) makes up most of plant cell walls.

Carbohydrates are linked to many proteins and lipids (fats), where they are vitally involved in cell interactions.

Carbohydrates and nutrition

People think of bread, pasta and rice when they think of carbs, but all these foods are rich in carbs too.

Bread, pasta, beans, potatoes, bran, rice and cereals are carbohydrate-rich foods. Most carbohydrate rich foods have a high starch content. Proteins and fats require more water for digestion than carbohydrates. Carbohydrates are the most common source of energy for most organisms and animals, including humans.

Carbohydrates are not classed as essential nutrients for humans. We could get all our energy from fats and proteins if we had to. However, our brain requires carbohydrates, specifically glucose. Neurons cannot burn fat.

1 gram of carbohydrate contains approximately 4 kilocalories (kcal)
1 gram of protein contains approximately 4 kcal
1 gram of fat contains approximately 9 kcal

However, proteins are used in both forms of metabolism - anabolism (building and maintaining tissue and cells) and catabolism (breaking molecules down and releasing/producing energy). So, the consumption of protein cannot be calculated in the same way as fats or carbohydrates when measuring our body's energy needs.

Not all carbohydrates are used as fuel (energy). A lot of dietary fiber is made of polysaccharides that our bodies do not digest.

Most health authorities around the world say that humans should obtain 40 to 65% of their energy needs from carbohydrates - and only 10% from simple carbohydrates (glucose and simple sugars).

Should I go for a high-carb or low-carb nutritional approach?

Every couple of decades some 'breakthrough' appears which tells people either to 'avoid all fats', 'avoid carbs', 'you can't go wrong with carbohydrates', etc. Carbohydrates have been and will continue to be an essential part of any human dietary requirement for hundreds of years, unless a fundamental mutation occurs.

The obesity explosion in most industrialized countries, and many developing countries, is a result of several contributory factors. One could easily argue for or against higher or lower carbohydrate intake, and give compelling examples, and convince most people either way.

However, some factors have been present throughout the obesity explosion and should not be ignored:

Less physical activity.

Fewer hours sleep each night. A study published in the journal SLEEP4 identified an association with duration of sleep and obesity in both children and adults.

Higher consumption of junk food.

Higher consumption of food additives, coloring, taste enhancers, artificial emulsifiers, etc.

More abstract mental stress due to work, mortgages, and other modern lifestyle factors. A study by scientists from the US and Slovakia, revealed that neuropeptide Y (NPY), a molecule the body releases when stressed, can 'unlock' Y2 receptors in the body's fat cells, stimulating the cells to grow in size and number

In rapidly developing countries, such as China, India, Brazil, Mexico, obesity is rising as people's standards of living are changing. However, for their leaner nationals of a few decades ago carbohydrates made up a much higher proportion of their diets.

Those leaner people also consumed much less junk food, moved around more, tended to consume more natural foods, and slept more hours each night. Saying that a country's body weight problem is due to too much or too little of just one food component is too simplistic - it is a bit like saying that traffic problems in our cities are caused by badly synchronized traffic lights and nothing else.

It is true that many carbohydrates present in processed foods and drinks we consume tend to spike glucose and subsequently insulin production, and leave you hungry sooner than natural foods would.

The Mediterranean diet of the people in Greece or the island of Corfu, with an abundance of carbohydrates from natural sources plus a normal amount of animal/fish protein, have a much lower impact on insulin requirements and subsequent health problems, compared to any other widespread western diet.

Dramatically fluctuating insulin and blood glucose levels can have a long term effect on your eventual risk of developing obesity, diabetes type 2, heart disease, and other conditions. However, for good health we do require carbohydrates.

Carbohydrates that come from natural unprocessed foods, such as fruit, vegetables, legumes, whole grains, and some cereals also contain essential vitamins, minerals, fiber and key phytonutrients.

What happens to sugar levels in the blood?

When we eat food with carbohydrates in them our digestive system breaks some of them down into glucose. This glucose enters the blood, raising blood sugar (glucose) levels. When blood glucose levels rise, beta cells in the pancreas release insulin. Insulin is a hormone that makes our cells absorb blood sugar for energy or storage. As the cells absorb the blood sugar, blood sugar levels start to drop.

When blood sugar levels drop below a certain point alpha cells in the pancreas release glucagon. Glucagon is a hormone that makes the liver release glycogen - a sugar stored in the liver.

In short - insulin and glucagon help maintain regular levels of blood glucose for our cells, especially our brain cells. Insulin brings excess blood glucose levels down, while glucagon brings levels back up when they are too low.

If blood glucose levels are rising too rapidly and too often the cells can eventually become faulty and not respond properly to insulin's "absorb blood energy and store" instruction; over time they require a higher level of insulin to react - we call this insulin resistance.

Eventually, the beta cells in the pancreas wear out - because they have had to produce lots of insulin for many years - insulin production drops and eventually packs in altogether.

Insulin resistance leads to hypertension (high blood pressure), high blood fat levels (triglycerides), low levels of good cholesterol (HDL), weight gain and other diseases. All these illnesses, together with insulin resistance, is called metabolic syndrome. Metabolic syndrome leads to type 2 diabetes.

If over the long-term blood sugar levels can be controlled without large quantities of insulin being released, the chances of developing metabolic syndrome are considerably lower.

Natural carbohydrates, such as those found in fruits and vegetables, legumes, whole grains, etc., tend to enter the bloodstream more slowly compared to the carbohydrates found in processed foods. Good sleep and regular exercise also help regulate blood sugar and the hormone control.

Carbohydrates which quickly raise blood sugar are said to have a high glycemic index, while those that have a gentler effect on blood sugar levels have a lower glycemic index.

The glycemic index (GI)

Carbohydrates enter the bloodstream as glucose at different rates - high glycemic index (GI) carbohydrates enter the bloodstream as glucose rapidly, while low GI carbohydrates enter slowly because they take longer to digest and break down.

A meal with lower GI carbohydrates will raise your blood glucose levels more slowly, and over a longer period - this is better for long-term health and body weight control.

People who are relatively physically inactive (sedentary), and don't sleep at least 7 hours every night are especially vulnerable to the long-term detrimental effects of regular consumption of high GI carbohydrates.

Low GI carbohydrates have the following benefits:

You are less likely to put on weight

Low glycemic diets may be better for weight loss. A diet of foods less likely to spike blood sugar levels helps dieters lose more weight, according to a systematic review from Australia.

You will have better diabetes control

Your blood cholesterol levels will most likely remain healthy

Your risk of heart disease is lower

It will take longer for you to become hungry after a meal

Your physical endurance will improve

Reducing the risk of colon cancer recurrence - if you have colon cancer, there may be a lower chance of cancer recurrence. Colon cancer survivors whose diet is heavy in complex sugars and carbohydrate-rich foods are far more likely to have a recurrence of the disease than are patients who eat a better balance of foods, according to a study published in the Journal of the National Cancer Institute.

How can I switch to a low GI lifestyle?

If you eat cereals for breakfast, switch to oats, barley or bran. Make sure the oats are as natural as possible; milling or grinding can ramp up their GI dramatically.

If you eat bread, only consume wholegrain bread.

Eat plenty of fresh fruit and vegetables.

If you have a fruit juice make sure you eat all of the pulp (the meat of the fruit).

Eat rice with the husk still there (brown rice).

If you eat pasta go for whole grain ones.

Eat plenty of salads.

Cut out all junk foods, processed foods, foods with too many additives (flavorings, emulsifiers, etc).

How processing affects the Glycemic Index of carbohydrates?

Milling and grinding of foods always raise their glycemic index. Unfortunately, the processes often eliminate other nutrients, such as minerals, vitamins, dietary fibers as well, leaving what is often no more than starchy endosperm (the inner part of the seed/grain, mainly starch).

What is the difference between the Glycemic Load and Glycemic Index of a food?

The GI refers just to how quickly a food's broken down glucose enters the bloodstream. This may be misleading sometimes. For example, a melon has a high GI, however most of it is water. The glycemic load (GL) takes into account the GI of the carbohydrate as well as how much carbohydrate that food has.

GL = (GI x amount of carbohydrate) divided by 100.

For example:

An apple has a GI of 40 and contains 15 grams of carbohydrate. GL = (40 x 15) divided by 100 = 6g.

A small baked potato has a GI of 80 and contains 15g of carbohydrate. GL (80 x 15) divided by 100 = 12g.

The GL is a better measure for calculating the metabolic effect of foods - but it may not always lead to best nutrition.

What is the disadvantage of using just the glycemic load?

Dietitians, nutritionists and endocrinologists say that GL is useful for scientists, but GI may be better for lay people, especially those with diabetes. Many low GL foods do not have the right nutrients, such as butter or fatty meats which have the wrong types of fats for good long-term health.

Experts from the University of Sydney's (Home of the Glycemic Index) suggest that lay people should use GI as a tool that allows you to "choose one food over another in the same food group - the best bread to choose, etc." and not to get bogged down with the figures.

Slow carbs matter much more than low carbs. A well balanced diet consisting of good quality foods is as important as physical activity and good sleep.

Physical activity is a key factor in weight control and good long-term health. It is as important as a good diet and good sleep.

Sleeping at least 7 hours each night is as important as a well balanced diet and physical activity.

If you are overweight and you want to lose weight, focusing on slow carbs is useful. A well balanced and nutritional diet, such as the Mediterranean diet, plus good sleep and plenty of physical activity, is much more likely to lead to long-term success and good physical and mental health.

From http://www.medicalnewstoday.com/articles/161547.php

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If you wonder how to jog or run then watch this video presented by Dr. Andre Albrecht from Germany 

From http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2035 

Which is better for you, jogging or walking?

Nearly all studies show that jogging provides slightly more benefits for your bones, muscles, heart, and lungs. But walking has gained a lot of ground in the last decade or so as a viable exercise. It strengthens bones, tones muscles, and helps your cardiovascular system.

Walking is easier on the body's joints. It causes far fewer injuries to heels, shins, knees, and hips than jogging or stair climbing, according to the American College of Sports Medicine.

And virtually everybody can walk.

Moreover, walking is linked to better physical functioning, even among older people who already suffer from chronic disease, according to the Centers for Disease Control and Prevention and the American College of Sports Medicine. Both of these two groups call for getting at least 30 minutes of walking or a similar activity every day. This level of exercise burns at least 150 calories of energy.

For those of any age who can handle greater intensity and joint-pounding, however, jogging may be the way to go.

I like shoes, however, Christopher McDougall Talk from TED.com also has its values 

http://www.ted.com/talks/lang/en/christopher_mcdougall_are_we_born_to_run.html

From http://healthyliving.azcentral.com/jogging-night-2225.html "Because of certain physiological factors—including body temperature and the release of key energy-metabolizing hormones—some joggers may find they function better at night, according to Shawn D. Youngstedt, Ph.D., professor of exercise science at the University of South Carolina."

I'll keep sharing in the comments below!

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Yesterday evening, the person who opens/closes the gym told me that I lift the most weight there. I told him that I'm a small guy and that there are so many much bigger people and also great bodybuilders and that I wish that I can keep improving lifelong. Then I searched for videos on Kashmir given the highly unfortunate current issue. Besides other videos, I also watched Defending the LoC Part-1 https://www.youtube.com/watch?v=Apddqw6Ks4g, Part-2 https://www.youtube.com/watch?v=xp2idHxTErM and Part-3 https://www.youtube.com/watch?v=C74MR9g2R0c. Salute to Sipahi (Soldier) who laughs off the fear to protect me. This salute is to all Sipahis worldwide who protect humans. Imagine a world in which all such soldiers unite against those disregarding the universal human values.

After these videos, I read a spiritual article (I usually read an article at night with dad who generally gives it from one of the books). It was about mann (mind) and that it has ichcha-shakti (power to desire) and sankalp-shakti (power of intention). I've thought of several times to also go to gym in the morning for doing cardio since I lift weights during evening. I went to gym once in the morning some days ago the day after I reactivated the Health and Fitness India site http://www.healthfitnessindia.com. I reactivated it sooner than I had thought thinking that if we can't be healthy and fit then our heads might not remain in the proper place for long. Given current events, things seem very unfortunate in India and that being much healthier and fitter should help us do much better.

Today morning, I woke up without any alarm and that when I saw the time it was few minutes before 7am and that the gym in my apartment complex opens at 7am. However, I felt that I hadn't recovered from yesterday evening's workout well enough. I've to speed up recovery with nutrition products. For some months, I'm regularly eating eggs, often kala chana (bengal gram), sometimes soya and then lentils, oats, milk and other veg. food as protein sources. So I rested for another hour and half and then went to gym.

A different person opens/closes the gym in the morning. I spoke to him in general and that when I asked his name, he said Manveer! (Man here stands for Mind and Veer for Brave). He said that he wants to do business after some years. I told him that he can start today by selling imported and affordable anti pollution mask made using Defense technology which will be a great service to society and he can also earn well on the side. He told me to show it to him which I would. I wish that all of us can keep improving our society and environment worldwide. Best!

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Hi All,

I'd like to thank Dr. Chirag Sethi, Managing Director of Classic Fitness Group www.classicfitnessgroup.com, to consent for the interview with the Health and Fitness India network. Our Q&A are as follows:

1. Why did you decide to enter the fitness industry?

Fitness was always my passion so I thought of opting my passion as my profession. Having a master's degree in sports physiotherapy helped me alot to understand the basics clearly. Seeing the ongoing trend of obesity in India I hope I could make a difference.

2. What are your specialities as a fitness professional?

I hold a master degree in sports physiotherapy, I have done various international certifications from ACE / ACSM / NCSF.

My specialities are sports conditioning, kettlebell, TRX and BOSU ball workouts for whole body conditioning.

3. What's a great piece of advise that you've given to a client?

I always believe in chosing the right amount of exercise with correct technique. If the technique is wrong and we lift heavy we will only have injuries.

Good nutrition and right exercises are a key for a healthy body.

4. Can you please share any major mistakes that fitness professionals make?

The major mistake fitness professionals do is they make all the clients do the same workout. We have to understand every client is different and their goals are different.
One form of exercise will always not benefit all clients.

5. Where do you see yourself professionally in the next five and ten years from now?

5 years from now I would like to see me educating more and more people in India and spreading my network of training academies all over India which will provide training to all the aspiring professionals.

His contact details:

director@classicfitnessgroup.com

07838009959

The Entire List of Health and Fitness Professional Interviews

http://www.healthfitnessindia.com/profiles/blogs/interviews-of-health-and-fitness-professionals-in-india

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Hi All,

During mid October, I decided to leave my gym then which has nice facility, equipment, and trainers and that I recommend it to people and so my reason to leave wasn't because of gym itself. So I went to a gym nearby that is an international chain of high repute to learn about it. I was told by the salesperson there that he was giving me a great discount and that it was only valid until the end of October. However, I couldn't join it for November because my gym then told me that I've to give one month notice for cancellation based on my contract and so I had to pay for the month of November and hence I also used the gym for the month which was nice. After some days, I searched online and found that the international gym had a special discount during November which was even cheaper than what the salesperson was giving me for joining the gym before November. I told the salesperson the same on which he said that he wasn't aware of it and that then he told me that he would check this with his seniors and that then told me that he would give me a discount, however, it was only available for a day or two and so I would've to join the gym soon to get the discount. I told him that I would let him know and that then I wrote on the Facebook wall of this gym on which I was told that the discount was for several days during the month. Perhaps the salesperson wasn't aware of the exact details. I also asked the salesperson and on the Facebook wall of this gym whether I could access two of its outlets whenever I want for the price of one on which I was told that for which I would've to pay extra which was much more than a small fees for me and so I decided to not join this gym even though it's nice.

During the same period, I was thinking of starting our Health and Fitness India network www.healthfitnessindia.com. I had also heard of Fitness First in Connaught Place in Delhi and that I visited there thinking that it's in the middle of the two outlets of the other gym that I wanted to use and so this gym alone should be somewhat fine for me. Moreover, I was going to visit Delhi at least some days a week to visit health and fitness related businesses to share about our network and that since I would be using Metro, I thought that Fitness First in C.P. should work out well. Moreover, I thought that I would learn how a top gym in India is and that perhaps would also meet more nice people.

Yesterday, the salesperson from that gym called and said that I hadn't spoken with him in a while (which was about a month ago) on which I mentioned that I had joined Fitness First. When he started to compare his gym with Fitness First, I told him that I realize that his gym's chain is a top one too even if all the outlets might not be of the same level and that when I asked him whether he has visited Fitness First and that he said that he hasn't then I suggested him that he should visit Fitness First to put his outlet (which is also nice) in perspective and that since I don't own any of these gyms, if any of his gym's outlets are overall more suitable later then I might even join it and that since he also doesn't own any of these gyms, he might even be working for another gym later or might even own a business. I think that a platform that can bring together the many different entities in health and fitness in India to connect, share, and collaborate with each other as well as possible would benefit all. In this regard, our Health and Fitness India network aims to bring together business owners, professionals, and enthusiasts in health and fitness in India to connect, share, and collaborate! Also, kindly note that business owners, professionals, and enthusiasts from worldwide are welcome to our network. It would be great if you would share about our network www.healthfitnessindia.com with people to whom it would be of value.

Best,

Shakti Saran

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