Sunday, October 22, 2017

Health News and Information Updates



2017

Protein at every meal may help preserve muscle strength as you age
https://www.health.harvard.edu/staying-healthy/protein-at-every-meal-may-help-preserve-muscle-strength-as-you-age

A new concern about blood pressure and your brain health
https://www.health.harvard.edu/staying-healthy/a-new-concern-about-blood-pressure-and-your-brain-health

Not so fast: Pros and cons of the newest diet trend

Intermittent fasting promises better health and longer life, but does it work?
https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend


Are there any benefits to exercising on an empty stomach?
July, 2017
There may be some benefit. Morning walk on empty stomach may be beneficial for fat consumption.
https://www.health.harvard.edu/exercise-and-fitness/are-there-any-benefits-to-exercising-on-an-empty-stomach


Staying Healthy Section - Harvard Health
https://www.health.harvard.edu/topics/staying-healthy/2

Thursday, September 28, 2017

Benefits Standing for some time over Sitting for Prolonged Periods of Time




http://www.livestrong.com/article/73916-calories-burned-standing-vs.-sitting/


http://www.bbc.com/news/magazine-24532996

https://www.btod.com/blog/2017/03/04/how-many-calories-will-i-burn-standing-vs-sitting/

http://www.startstanding.org/calculate-calories-burned-sitting-vs-standing/


Standing versus Sitting: kilocalories expended per minute (1.36 ± 0.20 kcal/min, P ≤ .0001 vs. 1.02 ± 0.22 kcal/min, P ≤ .0001).
https://www.ncbi.nlm.nih.gov/pubmed/22971879


https://medlineplus.gov/ency/patientinstructions/000894.htm


https://well.blogs.nytimes.com/2016/06/22/how-many-calories-we-burn-when-we-sit-stand-or-walk/

Tuesday, September 26, 2017

7-Day GM Diet for Weight Reduction



Many persons are vouchsafing for the GM diet weight loss. Especially, when weight reduction is not taking place in any plan, alternatives are to be looked for. GM diet is one alternative people are recommending. I think GM diet uses Atkins diet philosophy on day 5 and day 6 when protein and fat are the main inputs.


Interesting Web Sites


https://www.icicilombard.com/insurancevideos/gm-diet-food.html  (Simple video included)


http://www.news.com.au/lifestyle/health/diet/the-gm-diet-is-7kg-weight-loss-in-a-week-realistic/news-story/5ce0216c9d362aab501d3239bdd5bf64


http://www.dailymail.co.uk/femail/article-4744798/GM-Diet-sees-lose-SEVEN-kilos-just-one-week.html    (Good simple explanation with pictures)


GM Diet  - Day 1  -  Day 2  -  Day 3 - Day 4 - Day 5 - Day 6 - Day 7


Day 1  - Only fruits - All except banana

Day 2 - Only vegetables - cooked or raw - Only one potato per day.

Day 3 - Fruits and vegetables combination - No potatoes.

Day 4 - 6 to 8 bananas and 3 to 4 glasses of milk.

Day 5 - 400 gms of lean beef, 6 to 8 tomatos. - Use paneer in place of meat.

Day 6 - 400 gms of lean beef and vegetables - Use paneer in place of meat.

Day 7 - Brown rice for Lunch and vegetables



Vegetarians can take Paneer in place of Lean Beef.  Compare the nutrients.

Lean Beef


Lean Beef contains per 100 gms (when it is 5% fat type)

                   100g raw as sold contains
Energy              520kJ (124kcal)
Fat                       4.5g
Saturates               2.0g
Carbohydrate        0g - No carbohydrates
Sugars                0g
Fibre                0g
Protein             20.8g
Salt                        0.3g


Paneer


100 gms of paneer made from cow milk provides

18.3 gms of protein,
20.8 gms of fat,
2.6 gms of minerals,
1.2 gms of carbohydrates, - Very small amount of carbohydrates
265 kcal of energy,
208 mgs of calcium,
138 mg of phosphorous.

In paneer fat is more. In lean meats also there are different types. 20% fat lean meats are there. So one should not worry about. 

Monday, September 25, 2017

Recommended Nutrition Value of Typical Indian Diet - Old People Balanced Diet




                    Indian vegetarian Low Cost and  High Protein Diets

 Low cost Indian vegetarian diet                           High Protein vegetarian diet

Food Groups     Amount   Protein                          Amount   Protein
                           (g/d)       content                             (g/d)       content
                                          (g)                                                   (g)


Cereals & Millets   375           38                                   375             38
Pulses (legumes)      32             8                                     75             18  (Extra 40 g/d)
Green leafy
vegetables                 40             3.3                                  40              3.3
Other vegetables       50                                                    50            
Roots & tubers          40                                                    40
Fruits                         25                                                    25
Milk, milk based
products                  120             4.6                                500              19 (Extra 380 g/d)
Visible fats & oils     32                                                    30
Sugar & Jagg            25                                                    20
Calories (kcal)          2223                                            2578
Proteins (g)                               54                                                      78
PE Ratio (%)                              9.7                                                    12.1


Table Annexure 5.2 of http://icmr.nic.in/final/RDA-2010.pdf   (Nutrient Requirements and Recommended Dietary Allowances for Indians  334 page report of ICMR, India)



Balanced diet for an elderly person for a day

Food Stuff                Quantity ( raw ) g
                                 Males              Females

Cereals                       350                  225
Pulses                           50                    40
Vegetables                  200                  150
Green Leafy
vegetables                     50                   50
Roots-Tuber                100                 100
Fruits                           200                 200
Milk and Milk
Products                      300                  300
Sugar                             20                    20
Fats - oils                      25                    20
(Source : “Dietary tips for elderly”, NIN, ICMR Hyderabad 2000)

                                      per 100 gms
                       Water     Protein Fat     Carbohydrate    Fiber (g) Energy (kcal)      
Brown rice 14.0       7.3         2.2 71.1                  4.0 384
Wheat             14.0     10.6         1.9 61.6                10.5 375
Maize             14.0       9.8          4.9 60.9                 9.0 396
Millet             14.0     11.5          4.7         64.6               37.0            395
Sorghum        14.0       8.3         3.9 57.4               13.8 384
Rye                 14.0       8.7         1.5 60.9               13.1 375
Oats                14.0      9.3          5.9 63.0                 5.5 392
Potato             77.8      2.0          0.1 15.4                 2.5 70
Cassava          63.1      1.0          0.2 31.9                 2.9 133
Yam                71.2      2.0          0.1 22.4                 3.3 98



Updated 26 September 2017, 21 Juy 2017,  22 November 2016, 3 February 2015




Wednesday, September 20, 2017

Thyroid Problem and Nutrition




Avoid overconsuming foods that can potentially interfere with thyroid function or interfere with its use of  medicines. Such foods include broccoli, cabbage, brussels sprouts, cauliflower, kale, spinach, turnips, soybeans, peanuts, linseed, pine nuts, millet, cassava, and mustard greens. But these foods are healthy  in general, so one should not avoid them completely. But use them in moderation.

http://www.umm.edu/health/medical/altmed/condition/hypothyroidism

http://americannutritionassociation.org/newsletter/hypothyroidism

Nut Consumption - Health Benefits




Health Benefits of Nut Consumption

Emilio Ros
Article published in Nutrients. 2010 Jul; 2(7): 652–682.

Nuts (tree nuts and groundnuts are nutrient dense foods rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.  Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

Half a handful of nuts a day 'reduces early death risk'
June 2015
https://www.nhs.uk/news/food-and-diet/half-a-handful-of-nuts-a-day-reduces-early-death-risk/




10 grams of nuts per day is one recommendation

10 grams of peanuts = 12 peanuts
10 grams of almonds = 8–9 almonds
10 grams of cashews = 6 cashews



https://www.prevention.com/health/eat-nuts-prevent-diabetes-and-heart-disease

http://food.ndtv.com/opinions/the-nutty-affair-just-how-much-of-these-nuts-should-you-be-eating-779321

http://www.livestrong.com/article/461516-do-peanuts-cause-weight-gain/


Peatnut nutrition:  http://www.nutrition-and-you.com/peanuts.html