Saturday, November 19, 2016

Nutrition Value of Typical Indian Diet - Old People Balanced Diet




Typical Indian vegetarian high protein diet with a PE ratio of 12%
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
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
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)


Updated  22 November 2016, 3 February 2015




Sunday, November 13, 2016

30 Varieties of Exercises to Create One Hour of Exercise






You can even burn 1000 calories with these exercises


High Knee March
Torso Circles
Toe Touch Kicks
Boxer Shuffle
Torso Rotation
Arm Circles
Up and Rows
Deep Squats
Walkdown Pushups
Jumpup Jacks

Pushup Oblique Knee
Squat Jacks
Pushup Oblique Knee  (again)
Squat Jacks (again)

Star Jump
Side Oblique Rise
Thigh Slap Jump
Pushup Jack
High Knees

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http://lazygirlfitness.com.au/2013/09/22/another-at-home-dumbbell-workout/

http://lazygirlfitness.com.au/category/fitness-challenges/


https://www.youtube.com/user/LazyGirlFitnessAUS/videos?view=0&shelf_id=0&sort=dd

Exercises for Belly Bulge
https://woodenitbeamazing.com/2014/02/05/10-exercises-to-beat-that-belly-bulge/


Bicycle
Bridging
Exercise Ball Crunch
Vertical Leg Crunch
Long Arm Crunch
Reverse Crunch
Crunch with Heel Push
Plant on Toes and Elbows
Lying Torso Twists
Standing Oblique Crunches


Single leg squat

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Sumo squats
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Body weight squats
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Crunches

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One Hour Exercise Routines - Videos



Walking at House
You can do one hour walking at house along with various arm and leg exercise variations
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One hour workout with Jumping (Burpees)
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1000 calorie consuming one hour exercise
Good warm exercises of each 30 sec shown

https://www.fitnessblender.com/videos/1000-calorie-workout-hiit-cardio-strength-kickboxing-and-abs-workout-to-burn-1000-calories
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Resistance - Weight - Strength Exercising by Old Persons - Benefits


Study on 90-year-olds reveals the benefits of strength training
September 27, 2013
https://www.sciencedaily.com/releases/2013/09/130927092350.htm


STRENGTH TRAINING FOR OLDER ADULTS  - 126 page book
https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf


The Power of Strength Training for Older Adults
By Michelle Porter, PhD, Associate Professor, Faculty of Physical Education
and Recreation Studies, University of Manitoba
http://www.alcoa.ca/research_u_docs/2002_03mar_en_update.pdf

Saturday, November 5, 2016

Nitric Oxide - Enable of Cardio Vascular Health



New insights into nitric oxide in congestive heart failure make "the next step" possible
Shelley Wood
April 23, 2004
http://www.medscape.com/viewarticle/784684


What Are the Benefits of Nitric Oxide Supplements?
by KRISTEN UNGER  Last Updated: Aug 25, 2014
http://www.livestrong.com/article/518715-the-supplements-and-foods-that-increase-nitric-oxide-production/

Nitric oxide for heart health

WHAT is Nitric Oxide?  Discovery
http://www.all-fitness.info/2015/10/nitric-oxide-for-heart-health.html

Endothelial Health!
Posted on November 14, 2011
http://no-more-heart-disease.com/



A SIGNAL FOR A HEALTHY HEART
http://www.doctor-recommended.com/blog/a-signal-for-a-healthy-heart/



Foods That Contain L-Arginine, L-Citrulline, And Folic Acid

Daniel Hammer
http://www.danhammerhealth.com/
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Friday, November 4, 2016

Sugar Problem - Diabetes - Diet Tips - Calorie Intake Guidelines


Diabetes Patients - Calorie Intake Guidelines


1,200 to 1,600 Calories

The National Diabetes Information Clearinghouse recommends a 1,200- to 1,600-calorie diet for: small women who exercise,
small women who want to lose weight
medium-sized women who want to lose weight and
medium-sized women who are relatively inactive.

1,600 to 2,000 Calories

The diabetes clearinghouse recommends a 1,600- to 2,000-calorie diet for the following:
medium-sized women who are active
large women who want to lose weight,
small men who don't need to lose weight,
medium-sized men who are relatively inactive and
medium-sized men who want to lose weight and
large men who want to lose weight.


2,000 to 2,400 Calories

The diabetes clearinghouse advises a 2,000- to 2,400-calorie diet for
medium-sized men who are physically active and
large women  who are physically active and
large men who don't need to lose weight.


Diet Tips

Combine carbohydrates, proteins and fats. Use vegetables and fruits.  Take food in six parts at every three hour intervals. 3 main intakes and 3 in between intakes.


Basal Metabolic Rate

The Mifflin–St. Jeor equations for calculating basal metabolic rate (BMR):

For men, BMR = (10 × weight) + (6.25 × height) – (5 × age) + 5
For women, BMR = (10 × weight) + (6.25 × height) – (5 × age) – 161

The weight is to be in kilograms, height in centimeters, and age in years.

For woman with 56 kg weight, 5 ft and 4 inches (163 cm) height and 47 years

10*56 + 6.25*5 feet 4 inches *2.54 - 5*47 - 161

560 + 1018 - 235 - 161

1578 -  396 = 1182

Take for sedentary work 30% more as energy for activities.


Food exchange lists

https://dtc.ucsf.edu/pdfs/FoodLists.pdf

http://www.ndei.org/ADA-nutrition-guidelines-2013.aspx.html

Indian Diets

Andhra Meal Plan for 1200 calories