Sleep- An resting angle for sportsperson

The good amount of workout should always come with the good amount of rest. The sleeping cycle must be normal in order to recover the body from workout it had whole day. A sportsperson has his real connection with his or her sleep. Sleep has a real connection with our body. It helps regulating its functions with the help of hormones, and to regulate their production, it requires appropriate nutrients with appropriate quantity.

Circadian rhythm-
our circadian Rhythm is basically a 24-hour internal clock that is running in the background of
our brain and cycles between sleepiness and alertness at regular intervals. .It’s also known as our sleep/wake cycle.
Circadian rhythms are linked to our body’s internal clock and our sleep/wake cycle. Circadian rhythms are important in determining our natural sleeping and feeding pattern. Brain wave activity, hormone production, cell regeneration, and other important biological processes are determined by this cycle.

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Tryptophan-rich foods- tryptophan is an amino acid. It along with other benefits, also helps promoting the production of melatonin. Dairy products, banana, nuts and seeds, honey and eggs are helpful sources.

Melatonin is the hormone which induces sleep. Cherries and pineapple are sources that helps in production of melatonin.
After evening, during dinner, eating light yet good glycemic index containing foods like cereals (roti, bhakri, rice) are always beneficial if taken in right amount.

Magnesium helps to lower the cortisol production that generates inflammation in body. Foods like whole grains, dark leafy vegetables, nuts and seeds and fish are some magnesium-rich sources.

When it comes to the resting to your body, it’s always good to have calming choices. Simply, avoiding those foods which are irritating before sleep are- alcohol, caffeine, smoking, spicy, free-fatty or fatty meals.

While the specific foods are in a plate, it must be important to have a bite on portion size also. Eating too heavy meals or too much in quantity will impair the sleeping cycle as it will be creating digestive problems. Night is always for light meals, you must remember.

To further clear pathway for sleepy hormones to work, antioxidants-rich (like vitamin C, E) fruits, oranges, kiwi, in the evening meals are good for anti-inflammatory purpose after workout or day full of stress to your body.

Late night water or fluid intake can impair the rest by inducing urge to rush for toilet and so, covering your intake 2 hours before sleep is good for the process.

So to conclude, the sleep is an important aspect in recovering the body from all the stress it had in a day and to sleep soundly, the wise choice of food really makes the difference.

#sportsperformance #sportsnutritionists #melatonin #sleepismedicine #tryptophan #magnesium #eathealthybehappy #sleeptight #sportsdiet #balanceddiet

In last article we saw using smaller plates can help you in many ways but how to plan our daily meal in such way that we can have all essential macro and micro nutrient. how to compile all essential food groups in one plate? each and every food group is important to build good nutrition and healthy body. each meal is a building block in your healthy eating style. make sure to include all the food groups throughout the day. include fruits , veggies , whole grains , protein , dairy and good fats.

1. include whole grains – whole grains comes under complex carbohydrates have one forth plate . along with carbohydrates whole grain gives you good amount of soluble fiber than refined grains. sources of complex carbohydrates are whole wheat , Millets are coarse grains and a repository of protein, fibre, vitamins and minerals. They includejowar (sorghum), ragi (finger millet), korra (foxtail millet), arke (kodo millet), sama (little millet), bajra (pearl millet), chena/barr (proso millet) and sanwa (barnyard millet) etc.
2. Add protein – protein has lots of health benefits. your body uses protein to build and repair tissue , body use protein to make enzymes , hormones and other body chemicals. protein is important building blocks of muscles , cartilage , skin , bones and blood. choose protein food such as lean chicken , turkey , fish and eggs , nuts , all pulses and legumes , beans , sprouts , tofu etc. at list one fourth of your plate you should eat protein in every meal.
3. veggies and fruits – make sure you eat veggies in every meal and two fruits per day . fruits and vegetables contains important vitamins , minerals , antioxidants and plant chemicals. they also contains fiber . there are verity of fruits and vegetables available and many ways to prepare , cook and serve them. a diet high in fruits and vegetables can help protect you against cancer , diabetes and heart disease. make half of your plate veggies and fruit.
4. include dairy – make use of dairy products such as curd , yogurt , cottage cheese , buttermilk, low fat milk etc . yogurt is great source of probiotic. which helps to improve gut health. you can include yogurt with meals or you can have as snack.
5. include good fats – fat is one of the three essential macro nutrient. the body needs along with carbohydrate and protein. a balanced diet should include healthy fats monounsaturated and polyunsaturated fats . source of good fats are all nuts and oil seeds , sunflower seed or oil . chia seeds , peanuts , walnuts , almonds , avocado , olives , flax seeds , ghee , groundnut oil etc. Having good fats in right amount gives you lot of heath benefits like it lower the risk of heart disease and stroke . lower the LDL cholesterol levels while increase good cholesterol HDL , lower the blood pressure , gives you good skin.

Eating everyday in smaller plate will help you to eat less. Overeating increase the risk of obesity , heart disease, diabetes and cancer. If you use smaller plate , cups and bowls the same amount of food looks bigger , so you are basically tricking your brain into feeling fuller with less total food , without having to do all that hard cognitive work of counting calories. Do you really thinking counting calories will help in reducing weight?? Will explain this in next article. When it’s come to do weight loss eating nutrition rich food in right amount is very important tool towards weightloss journey.

The health benefits of eating in smaller plate.

• Feeling of fullness & weight control – eating in smaller portion size help in reduce overall calories intake. Eating calories deficit diet help in reducing weight. Eating in smaller amount also your body to use that food you eat immediately for energy instead of storing as execs fat. Eating slow with smaller portions to feel more satisfying after meal. Make a practice of mindful eating which can help you to make healthier food choices.
• Helps in controlling blood sugar. – Eating small frequently meals also help in reducing High blood sugar levels. A person with higher BMI has insulin resistance in the body. Which can further leads to type 2 diabetes. Whatever you eat especially carbohydrates at the end converts into glucose. Glucose is type of sugar that serves as your body’s primary source of energy. When eat large portion of food your glucose levels raise quickly. When your blood stream is flooded with glucose , your pancreas release insulin to move that glucose into your body cells for use of energy but in diabetic patients pancreas not sufficiently produce insulin or not work properly that leads to high blood sugar levels. Eating small frequently meals which will help keep your glucose and insulin levels stable.
• Improve your metabolism. – Eating in smaller plates helps to eat less amount of food which helps in improving in digestion and metabolism of the food. If you eat large portion size makes your stomach strech further & causes it push against your other organs , which can leads to discomfort you may also have heartburn because full stomach can push hydrochloric acid back up into your esophagus. Eat nutrition small frequently meal to boost your metabolism.

Article By. – Dt.snesha AP. Clinical dietitian and Nutritionist. Diabetes educator.

#eatright #smallerplates #weightloss

पॉलीसिस्टिक ओव्हरी सिंड्रोम (पीसीओएस) नेमके  काय  आहे ते  जाणुन घेऊ…

पीसीओएस (PCOS) म्हणजे poly cystic ovarian syndrome. Syndrome या शब्दाचा अर्थ एकापेक्षा जास्त लक्षणं एकत्रित असणं असा आहे. पीसीओएस (PCOS) मध्ये पुढील लक्षणं एकत्रित असतात…

• लठ्ठपणा
• पाळीची अनियमितता
• गर्भधारणा न होणे
• चेहऱ्यावर जाड केस येणे
• आवाजात पुरुषी बदल होणे

पीसीओएस (PCOS) होण्याचे मुख्य आणि एकमेव कारण आहे हार्मोन (hormone) म्हणजे संप्रेरक शरीरात अनियमित तयार होणे. आजकाल पीसीओएस (PCOS) फार प्रमाणात आढळतो. याचं मुख्य कारण बदलती जीवनशैली!
पॉलीसिस्टिक ओव्हरी सिंड्रोम (पीसीओएस) ही अशी स्थिती आहे जी महिलांच्या संप्रेरक (हार्मोन्स ) पातळीवर परिणाम करते. पीसीओएस असलेल्या महिला,  पुरुष संप्रेरकांचे (टेस्टोस्टेरोन)प्रमाणापेक्षा जास्त प्रमाणात उत्पादन करतात. हे हार्मोन असंतुलन त्यांना मासिक पाळी वगळण्यास कारणीभूत ठरते आणि गर्भवती होणे कठीण बनवते. पीसीओएसमुळे शरीरावर आणि चेहर्‍यावर केसांची असामान्य वाढ होते. आणि मधुमेह आणि हृदयरोगासारख्या दीर्घकालीन आरोग्याच्या समस्येस कारणीभूत ठरू शकते.

बऱ्याच स्त्रियांना पीसीओएस असतो परंतु त्यानां ते माहित नसते. अनियमित संप्रेरक अंडकोषात अंडी तयार होऊ देत नाहीत. जर झालीच तर अंडकोषातून बाहेर पडायला मज्जाव करतात. तयार झालेले अंड अंडकोषातच राहातं. तसंच पाण्याचा बुडबुडा अंडकोषात तयार होतो. प्रत्येक महिन्यात ही प्रक्रिया होते आणि अंडकोषात अनेक पाण्याच्या गाठी (cyst) तयार होतात. म्हणून poly cystic म्हणजे multiple cyst असं संबोधलं जातं. अशावेळीस शरीरात Growth hormane म्हणजे चरबी वाढण्याचे संप्रेरक वाढतात आणि म्हणून स्त्रीचे वजन अचानक वाढायला सुरुवात होते. पीसीओएस महिलांच्या अंडाशयावर व प्रजनन अवयवांना प्रभावित करते जे मासिक पाळीचे नियमन करणारे इस्ट्रॅगन आणि प्रोजेस्टेरॉन हार्मोन्स तयार करतात. अंडाशयामध्ये अंड्रोजन नावाचा नर संप्रेरक देखील अल्प प्रमाणात तयार होतो.

PCOS कशामुळे  होतो ?

पीसीओएस होण्यासाठी त्यामागे पुष्कळ कारणे आहेत. पीसीओएस नेमका कशामुळे होतो हे माहित नाही परंतु सामान्यपणे असा विश्वास आहे की पुरुष संप्रेरक, जीन्स, इन्सुलिन प्रतिरोधक क्षमता, जीवनशैली यांचे उच्च पातळी शरीरात जास्तीत जास्त अ‍ॅन्ड्रोजन (पुरुष संप्रेरक) उत्पादनाशी संबंधित आहे.

चला  ’इन्सुलिन-रेसिस्टन्स बद्दल जाणून घेऊया.

इन्सुलिन प्रतिरोध (इन्सुलिन-रेसिस्टन्स)

इन्सुलिन हे संप्रेरक आहे जे स्वादुपिंड शरीराला उर्जेसाठी अन्नातून ग्लूकोज वापरण्यास मदत करण्यासाठी तयार करते. पीसीओएस असलेल्या महिलांमध्ये इन्सुलिन प्रतिरोध असतो म्हणजे त्यांच्या शरीरातील पेशी इन्सुलिन-रेसिस्टन्स मध्ये शरीर-कोष इन्सुलिनला जुमानत नाहीत व त्यामुळे रक्तामध्ये साखर वाढत जाते. स्वादुपिंड नुकसान भरपाईसाठी अधिक इन्सुलिन बनवतात. ते अतिरिक्त इन्सुलिन अंडाशयाला अधिक पुरुष हार्मोन्स तयार करण्यास कारक बनवते.शरीराला अधिकाधिक इन्सुलिनची निर्मिती करावी लागते व रक्तात वाढलेले हे इन्सुलिनचे प्रमाण केवळ मधुमेहच नव्हे तर हार्ट अटॅकलाही आमंत्रण देते.

लठ्ठपणा हे एक प्रमुख कारण आहे. शरीराच्या पेशींच्या सभोवतालच्या चरबीमुळे जे अन्नातून ग्लूकोज शोषण्यास हस्तक्षेप करते कारण शरीरातील पेशींच्या जास्त चरबीमुळे इन्सुलिन योग्यरित्या कार्य करू शकत नाही. शरीरातील पेशींमध्ये ग्लूकोज प्रविष्ट करण्यासाठी इंसुलिन खूप महत्वाचे कार्य करते. लठ्ठपणा आणि इन्सुलिन प्रतिरोध हे दोन्ही मधुमेह Type 2 चा  धोका वाढवू शकतात.

आहार आणि व्यायामासह पीसीओएस कसे व्यवस्थापित करावे?

• कर्बोदकांचे सेवन – कर्बोदकांचे सेवन मर्यादित ठेवल्याने पीसीओएस व्यवस्थापित करण्यास मदत होते. आहारात कमी ग्लाइसेमिक इंडेक्स अन्नाचा समावेश करा. दररोज ज्वारी आणि बाजरी ह्या पैकी १ आवश्य खा. त्याच बरोबर गहू, तांदूळ, गव्हाची ब्रेड, बाजरी, नाचणी, ज्वारी, बटाटा, व्हेज, फळे, साखर, मुळे, साबुदाणे इत्यादी घटकांचे सेवन थोडे कमी ठेवल्याने वजन आणि PCOS  नियंत्रणात राहण्यास मदत होईल.
• पुरेशी प्रथिने खाणे – पुरेशी प्रथिने खाल्याने आपल्या शरीरावर चयापचय आणि थर्मिक प्रभावास चालना देण्यास आणि अधिक कॅलरी बर्न करण्यास मदत करेल. प्रथिने रक्तातील साखर स्थिर करते आणि जेवणानंतर परिपूर्णतेची भावना वाढेल जेणेकरून आपण कमी खाऊ. आपणास प्रथिने पुढील अन्न स्त्रोतांमधून भेटतात त्यात आहे अंडी, कोंबडी, मासे, सर्व प्रकारच्या डाळ आणि अंकुर आलेली  मटकी, मुंग (अंकुरित प्रथिने शोषण वाढवते), काजू, दूध आणि दुधाचे पदार्थ आहेत.
•  सॅच्युरेटेड फॅट्स- सर्व काजू, बदाम आणि तेलबिया यासारखे चांगले चरबी खाल्ल्याने जेवणानंतर अधिक समाधानी होण्यास मदत होईल. सॅच्युरेटेड फॅट्स खाल्ल्याने पौष्टिक पदार्थांचे शोषण चालल्या प्रकारे होण्यास मदत होते. भोपळ्याचे बियाणे, फ्लेक्ससीड्स, चिया बियाणे, भांग बियाणे, अक्रोड, बदाम, एवोकॅडो, शेंगदाणा, शेंगदाणा तेल, ऑलिव्ह ऑईल, सूर्यफूल तेल, नारळ तेल इत्यादी उत्तम चरबीचे स्रोत आहेत.
• प्री आणि प्रोबायोटिक – प्रीबायोटिक आणि प्रोबायोटिक दोघेही निरोगी जीवाणू आणि इतर सूक्ष्मजीव तयार करण्यासाठी आणि राखण्यासाठी शरीराला आधार देतात, जे आतड्याला मदत करते आणि पचनात मदत करते. आंबवलेले अन्न घेतल्याने आतडे निरोगी राहतात आणि अन्नाचे पचनक्रिया आणि चयापचय सुधारते. पीसीओएस असलेल्या महिलांमध्ये कमी प्रमाणात निरोगी आतडे बॅक्टेरिया असू शकतात. प्रोबायोटिक समृद्ध अन्न खाणे किंवा प्रोबायोटिक पूरक आहार घेणे आतडे बॅक्टेरियांना आधार देऊ शकेल, ज्यामुळे वजन कमी होईल.
•  व्यायाम – नियमित व्यायामामुळे शरीराचे वजन टिकवून ठेवण्यास मदत होते आणि वजन कमी होण्यास प्रोत्साहन मिळते. सायकल चालविणे, पोहणे, चालणे आणि वजन उचलणे हे दोन्ही प्रकारचे व्यायाम तितकेच महत्वाचे आहेत. दररोज ३० मिनटे नियमित व्यायाम केल्याने शारीरिक ताण आणि वजन कमी होण्यास मदत होईल तसेच दिवसभर उत्साही वाटेल.
•  झोप – रात्री ६ ते ८ तास झोप पूर्ण करणे पीसीओएसच्या व्यवस्थापनासाठी अतिशय महत्वाचे साधन आहे. जेव्हा आपण झोपतो तेव्हा आपले शरीर मेलाटोनिन तयार करते. त्यामुळे आपल्या शरीरास वाढण्यास आणि दुरुस्त करण्यासाठी खूप मदत करते. म्हणून, दररोज पुरेशी झोप घेणे खूप महत्वाचे आहे.

Click here to read about PCOS in English

Today am gonna talk about Indian traditional breakfast POHA which is power packed nutritious meal. Well in many homes now it got replace with instead noodles or cereal with milk and list goes on. Why it got vanished from our plates? Because we started adapting what we see in telly adds. Yesterday only on one Facebook group I saw a post where one mom was asking healthy Tiffany’s option for her kid and in the comments I saw option like give bread jam , fruit , bread rolls , bread pizza or noodles. But there was not single comment on poha , upna, dhokla,idli. It’s high time to educate our self and kids about nutrition.

Continue reading “POHA a power packed meal.” →

Dal baati churma is one of the delicious rajasthani food and my most favourite dish since childhood. I born in rajput family so every spacial occasion there is dal baati churma made. Let’s see what is the history behind the dish so how where did Dal baati churma really originated? Many of believe that the answer lies in the history of the kingdom of mewar.

Baati a little doughballs made of wheat flour and adding ghee. It’s believed to have originate during the time of Bappa Rawal the founder of the kingdom of mewar. Back then the rajputs were establishing their stronghold in the region and baati was their preferred war time meal. Talking about history of rajputs my great grandfather pratap singh rajput use to have huge collection of books on history of Rajput’s their war and struggles but honestly speaking I never had intrest to read those books but my little brother who’s no more little now he was big fan of thos books and use to read one book in 2 to 3 day huss and that was big task for me to read it hahaha fun part.

On war time rajput soldiers would break the dough into chunks and leave it buried under thin layers of sand to bake under the sun. On their return from the battlefield they dig out the perfectly backed baatis then they deep into ghee and consumed with curd made from goat or camel milk. Then years later it developed with the combination of dal baati churma and it became very popular in india.

The dal is simply nutritious mix of five types of lentils – moongdal (green gram), chana dal (hores gram), turdal(red gram) and urad dal(black gram) prepared with a fragrant tempering of cumin cloves , garlic and other spice’s.

Churma a really tasty dessert made out of wheat flour , jaggery , ghee and some nuts. Am not really fan of dessert but I like this one some times. Dal baati churma is whole some nutritious dish and royal history behind it and it became globally popular. Today I made this in my kitchen with the help of microwave and not in hot sand. Talking about its nutritional benefits which very important part became in among all. Its having good amount of protein , complex carbohydrates, good quality of fat and rich in iron , vimatins , minerals. So why to wait to eat this delicious food.

Artical by –

Dt. Snesha AP (clinical dietician and nutritionist)

Continue reading “Dal baati churma” →

Calories in and calories out is key of successful weight loss. But how much calories we need to eat and how much we need burn so we can successfully do the weight loss.

Let’s discuss about negative calorie balance. What first thing comes in your mind. Many people things eating less means negative calorie balance. Then my answer is no then what exactly is negative calorie balance.

A negative calorie balance means it occurs when you are burning off more calories than you are consuming in fact this is the only way to reduce the weight. When you are consuming excess calories and calories burning is less that time your body start’s gaining weight and when you burn more calories your body start losing more weight.

Only eating less is not the solution of the weight loss . Eating in right amount nutritious meal and burning more calories. For burning more calories you need to do physical activity and there is one more thing food choices by eating also you can burn more calories.

Yes you heard it right by eating also you can reduce the weight. Make a food choices that are negative-calorie food. Now what does that mean? negative calorie food is that supposedly requires more food energy to be digested that the food provides. So calories required more for digestion of the food that the what amount of calories your getting from the food.

Diet based on negative-calorie food do not work as advertised but you can lead to weight loss because they satisfy hunger by filling the stomach with food that is not calorically dense examples of food like celery , cabbage brocali , cucumber , grapefruit , zucchini , lettuce , tomatoes and many more. These all food are rich in fiber and have low glycemic index . So include these foods in your meal for better results.

By – Dt. Snesha Aamale-patil

Clinical dietician and nutritionist.

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