Travelling calories don't count but it's important to keep yourself in shape. Working out has become more of a lifestyle than any leisure activity. It indeed gets difficult to maintain timely eating habits. But there are always some ways out if you are willing to choose healthily. Dietician and Nutritionist Sakina Mustansir shares few ways to keep a balanced diet:
Try to Eat Homemade Food/Cook Your Own Meal
There is an old saying, "your mood changes when you eat according to the person's mood who made it." Even when you cook unhealthy food it becomes healthy when it's made at home. It's always convenient to carry food from home rather than eating at roadside vendors or unhygienic food. So, try to cook your own meal wherever possible. Also carry munching snacks like nuts, dried fruits, peanut butter sandwiches or whole wheat/multigrain bread sandwiches, protein bars etc.
No amount of soft drinks or hard drinks will subside the need for water in our body. It's always recommended to be hydrated. Research shows when you are dehydrated it results in forced hunger cravings. You confuse hunger with thirst and get sugary food cravings or indulge in binge eating. Do you know? Drinking water before every meal cuts the portion size and you end up intaking fewer calories.
Don't Skip or Avoid Breakfast
Most of the people skip breakfasts on the trip which makes them more lethargic which enables them to follow healthy eating patterns. If you eat a healthy breakfast your body fills up the nutrients and proteins it requires for the day and starves the carvings off. Buffet breakfast is a trap, don't indulge in overeating either. Cater to the energy your body needs at the moment. While travelling, never skip breakfast. Always aim for a good healthy breakfast so as to avoid hunger pangs and binging on unhealthy snacks later during the day. Also carry some uncut fruits or boiled eggs or chickpeas from the breakfast table for later, to keep you energetic for the exploration.
Avoid Alcohol or Sugary Beverages
The calories in beverages are more reactive as compared to the calories in solid food. Being on a vacation doesn't mean your liver is on a vacation as well. Cutting on calories or alcohol fat is more difficult than cutting down the vacation fat. Avoid sodas if that's convenient.
Usually the most authentic local cuisine also happens to be the healthiest. So while traveling, always try the country's authentic cuisine rather than fast food joints and processed foods. This will not only keep you healthy and give you more energy to explore but you will have an opportunity to taste different cuisines and experience their culture.
Don't Stress About Treats
Give yourself a break, don't keep a count on everything you eat. You always end up eating more if you stress about what you eat all the time. Having a healthy relationship with what you eat is important. Plenty of vegetables are healthier than you are aware of.
Any weight you gain while you travel is most likely to be water retention or constipation. You are most likely to reduce this in a span of one week when you're back to your lifestyle. Be diligent with your exercise or walks while travelling.(By N. Lothungbeni Humtsoe)
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New York, July 31 (IANS) A team of researchers has leveraged two new molecules, one of which is currently in clinical oncology trials, to devise a dual-drug therapy for alcohol use disorder (AUD), without the side-effects or complications associated with current treatment regimens.The study, published in the journal Nature Communications, indicates that the approach had highly successful results in mice and may apply to other drugs that are often abused."Alcohol use disorder is really a process of maladapted learning and memory," said researcher Dorit Ron from the University of California, San Francisco."Alcohol is rewarding, and we learn to associate alcohol, and even the environment in which we drink the alcohol, with that reward," Ron added.At the root of the team's thinking is the idea that AUD and other substance abuse disorders are the results of reinforced pathways in the brain, and that those pathways can be blocked or redirected, ending cravings and habitual behaviour.The researcher said she is studying the role of the enzyme mTORC1 in the creation of those memories and associations, to create an effective drug that can treat the neurological causes of AUD.Ordinarily, mTORC1 is involved in brain plasticity, helping to create connections between neurons that reinforce memory. In previous work, Ron showed that consuming alcohol activates the enzyme in the brain.Ron has also shown that blocking the activity of mTORC1 with the FDA-approved compound rapamycin, used to treat some types of cancer and suppress the immune response in transplant patients, can halt cravings in mice engineered for alcohol use disorder.But mTORC1 contributes to a bevy of other bodily tasks related to metabolism and liver function, and people taking it for an extended period often develop liver toxicity, glucose intolerance, and other side effects.Ron believes that tackling addiction from a neurological perspective has potential for broad applications."We could see these side effects in mice who are taking rapamycin or RapaLink-1, and then when you give Rapablock, it's like magic, the side effects are gone," Ron noted.--IANSvc/arm
Protein intake is a widely-discussed issue among those trying to achieve their fitness goals like building muscle mass or muscle loss after intensive fitness training. Since women tend to have lower quantities of lean mass and more fat mass compared to men, boosting protein can sustain the lean mass.
It has also been observed that most men are interested in hypertrophy, or a visible increase in the size of muscle cells. For women, who may not want to bulk up but rather lose visible fat and build lean muscle, nutritional requirements like protein needs can look different.
Protein and Protein Sources
Rightly called the 'building blocks of your body, protein is a macronutrient that serves various anatomical functions like the adequate flow of blood and oxygen through the body, digestion and regulation of hormone levels. Protein helps our muscles to repair and regrow after exercise and injury. It should also be noted that every gram of protein contains four calories, whereas that number for one gram of fat is nine calories.
Rich protein sources for both men and women include animal and plant-based sources like milk products, eggs, meat, soy, tofu, pulses, beans, black gram, and legumes, and a healthy person should consume all of these in combination to get high-quality proteins. ICMR-NIN says that protein requirements vary with age, physiological status and stress. More proteins are required by growing infants and children, pregnant women and individuals during infections and illness or stress. For people doing fitness training, protein requirements differ as well.
According to the Food Safety and Standards Authority of India (FSSAI), while the recommended daily allowance for a 55-kg woman (whether doing sedentary or heavy work) is 55 grams of protein, for pregnant women and breastfeeding women, this goes up significantly. When it comes to health supplements as protein shakes, women often have to make do with products made for men, since the market is saturated with those.
Doctor's Choice, a 2018-established health supplement brand, is launching a new range of women-centric protein supplements that also aid fat loss. DC's Lean Pro, a high-protein meal replacement for a lean and fit body, balances weight, having zero trans-fat, is sugar-free, has no preservatives and is gluten-free which is safe to use. Suggested by Nupur Vats, Co-Founder, Doctor's Choice, here are things female fitness enthusiasts should keep in mind about their protein intake:
1. Try to build and maintain a high-protein diet that significantly aids weight loss and helps with fitness performance. Just increasing protein intake won't magically give results and needs to be complemented with healthy food choices and regular workouts.
2. If you are taking protein supplements, avoid fake products that saturate the market and do more harm than good. Go for makers who swear by the quality and international standards. Put health before money.
3. Most protein powders are formulated focusing on male body requirements. Women simply need smaller doses of protein to reach their macronutrient needs. While some proteins do have male-specific ingredients, like testosterone boosters. These products should not be taken by women. It's suggested to women consume soy-based protein more since it has agents which boost estrogen levels in women and hence it's advised for males to consume it less.
4. Beyond just the protein content, women's protein powders have additional ingredients that a body needs. There are brands in the market that aim at different kinds of whey protein made just for women. Folic Acid is essential for pregnant women or is trying to be. It helps women fight the risk of strokes, heart disease, and several kinds of cancer. Vitamin B6 helps women maintain a healthy immune system and reduce heart disease.
Iron assists red blood cells in the transferring of oxygen throughout the body. As women lose a lot of blood in their menstrual cycles, women need more iron than men in order to fight fatigue or anaemia. Women's specific protein powders typically have a higher content of folic acid, vitamin B6, and iron, which is required for growth in females.
5. To improve the taste, the sugar content that many brands use in their protein powder formulas are high. Especially true for powders that are marketed directly to women. But the finest protein powders for women won't add a lot of sugars just to give users a boost in flavour. For a natural solution instead of processed sugar, look for brands that use natural sweeteners such as honey or stevia.
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With hectic lifestyles, meeting deadlines, erratic work hours, nutrition intake is severely impacted. Hence, lifestyle diseases like diabetes, hypertension etc are on the rise and it's time to face some hard facts, says an Indian nutrition expert.
The latest survey by the Indian Market Research Bureau (IMRB) to ascertain the levels of protein deficiency and awareness about protein in India showed 73 per cent of urban rich are protein deficient with 93 per cent of them unaware about their daily protein requirements. In fact, despite the urban populace eating poultry products as a source of animal protein, India's consumption of poultry meat products remains one of the lowest in the world at less than 4 kg per capita for poultry while other developed countries have a per capita consumption of as much as 40 kg.
To create awareness about the need to incorporate the essential component of protein in our diets, Protein Week is celebrated from July 24-30 each year.
Detailing the importance of including protein in one's diet, leading nutritionist Ritika Samaddar shares, "As a building block of life, protein is present in every cell of the body. Protein is crucial for growth and development and to fight against diseases. The RDA for protein for an average Indian Adult is 0.8-1.0g per kg body weight, which is around 50-60 g of protein per day for the healthy adult population. There is a need to create awareness on the importance of protein on our health, how much to take and the sources of protein in our diet. India is a crab loving country. We as a nation consume excess starch and fat and grossly inadequate in proteins and there are multiple reasons for this."
Debunking the common myths around protein consumption, Samaddar said, "Firstly the common perception is that "protein is difficult to digest", "leads to weight gain" and "protein is only for bodybuilders"."
So how do we make sure that we get adequate proteins in our diet? Protein is of two types complete and incomplete, which is determined by the composition of amino acids. Complete proteins are found in poultry, egg, milk, fish etc. Complete protein sources like chicken, turkey, duck and egg are high in quantity and quality and 100 per cent digested. Eggs and poultry, besides being an excellent source of protein, are also loaded with micronutrients like vitamin A, Vitamin B12, Zinc, Iron, Selenium.
"One egg gives around 7 g of protein, whereas 100g of chicken, duck or turkey is around 20-21g. So the focus should be not just on the quantity but also on the quality of protein one takes. Eating high-quality protein like egg and poultry increases metabolism, improves satiety and keeps energy levels high. Inadequate intake of protein leads to weakness and fatigue and delays wound healing and over a long period of time can precipitate into lifestyle diseases like central adiposity, diabetes and high triglyceride levels, besides malnutrition."
Recommending a guideline on protein intake, Samaddar added, "To have adequate protein in one's diet, including a source of protein in every meal. Start your day with a healthy breakfast and include an egg daily or milk. Meals should include some protein food like chicken or lentils. Also snack on protein-rich foods like nuts, sprouts or eggs. In this pandemic too the nutrient most talked about and of utmost importance is protein. Protein is required to build immunity and also fight the disease. Post recovery too, increasing intake of protein is important to rebuild muscle loss, immunity and energy levels."
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London, May 19 (IANS) Covid-19 variants have a similar surface stability as the wild type virus under laboratory conditions, but can be effectively eliminated by disinfection and thorough hand washing, heat or alcohol treatment, German researchers have found.The team, led by researchers of the Ruhr-Universitat Bochum (RUB), analysed how long the variants remain infectious on surfaces made of steel, silver, copper and on face masks and how they can be rendered harmless by means of soap, heat or alcohol.It turned out that both variants, as well as the wild type virus, could be inactivated when treated with at least 30 per cent alcohol for at least 30 seconds."Common disinfectants are therefore effective against all these variants," said Stephanie Pfander from the RUB.Hand washing with soap could also lower the risk of infection. Heat also works against the virus: after 30 minutes at 56 degrees Celsius, all variants were rendered harmless, Pfander added.To find out whether the stability of the different mutant variants on surfaces differs from each other, the team analysed the amount of infectious virus particles on surfaces made of steel, copper, silver and on surgical and FFP2 masks over 48 hours."The surface stability did not differ between the virus variants," said Eike Steinmann from the Department for Molecular and Medical Virology at RUB. "As described several times before, copper in particular has a very strong anti-viral effect".The results, published in the Journal of Infectious Diseases, did not detect any differences between the different mutants in terms of their sensitivity to different hygiene measures.The fact that viruses change genetically over time is well known. Variants of concern are those that give the virus an advantage, for example by allowing it to replicate faster, become more infectious or enable it to evade the immune response.The British and South African variants have accumulated several mutations which result in an increased transmission and, in some cases, lead to more severe courses of disease.--IANSrvt/vd
New York, May 15 (IANS) Inpatient consults for alcohol-related gastrointestinal (GI) and liver diseases have surged since the beginning of the Covid-19 pandemic and remained elevated, a new study finds.The proportion of patients that required inpatient endoscopic interventions for their alcohol-related GI and liver diseases has also increased, highlighting an apparent worsening trend in the severity of disease."When we went into lockdown, many people experienced significant negative impacts, such as social isolation, job loss and an increase in anxiety and depression," said researcher Waihong Chung from Brown University in the US."These experiences may have led people to increase their alcohol consumption, which could explain why we are seeing a surge in the volume of consultations for alcohol-related diseases," Chung added.For the study, to be presented at Digestive Disease Week (DDW), the team conducted a hospital system-wide audit of all inpatient GI consults performed during the lockdown and re-opening phases in the US.The data was compared to the same timeframe in 2019 to determine the degree of changes in disease burden for alcohol-related GI and liver conditions.While the total number of all GI consults declined by 27 per cent during lockdown -- due to restrictions on hospital visits -- the proportion of consults for alcohol-related GI and liver diseases increased sharply by 59.6 percent, including alcohol-related forms of hepatitis, cirrhosis, pancreatitis and gastritis, researchers found.In comparison, there were no significant changes in the proportions of consults for non-alcohol-related liver diseases, biliary obstruction/injury, inflammatory bowel diseases or gastrointestinal bleeding.In the reopening phase, the total volume of all GI consults was restored to full pre-pandemic levels and the proportion of consults for alcohol-related GI and liver diseases remained highly elevated by 78.7 per cent.Furthermore, patients presenting with alcoholic hepatitis more than doubled (127.2 per cent) compared to 2019 and those requiring inpatient endoscopic procedures were considerably higher (34 percent vs. 12.8 per cent).--IANSvc/sdr/