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  • Water, Essential Part of Life : An Athletic Perspective.

    In Health Tips On 19 April 2018

    The poet, W.H. Auden once said, “Thousands have lived without love, not one without water.” These words are scientifcally true since the average person can only live for three days without water. Essential bodily fluids are lost continuously through breathing, perspiration, and frequent urination. According to Mayo Clinic, an adult body consists of approximately 60% water. Depending on the fat content, body’s water content can vary from about 45% (obese individuals) to 70% (lean individuals). Water is so critical for health, growth and development that even minor fluctuations in its balance (just 1% of total body water loss) can adversely affect the body’s physical and mental co-ordination. Thirst sensations begin once  the body has lost 2-3% of  water. Sally Barclay, clinician in food science and human nutrition, says “Mild-to-moderate symptoms of dehydration include increased thirst, dry mouth, fatigue, decreased urination, dark-coloured urine, headache, dry skin and dizziness. In severe dehydration, you can see extreme forms of these symptoms and also confusion, sunken eyes, almost no urine output, low blood pressure, rapid heartbeat and fever.” Barclay further explained that proper hydration can prevent these problems, and also prevent cavities and overheating of the body, promote cardiovascular health, detoxify the body and keep the skin supple. Do not rely on you thirst Mechanisms to tell you to drink. If you feel thirsty, it is too late. Your body has begun to feel the effects from dehydration and your performance will suffer along with your body. Do not wait that long. Tweak these guidelines this Guidelines to meet your needs: Timings Recommendation Every day Drink Adequate fluids. Roughly 1 ml for every calorie consumed. i.e. If you eat 4000 calories, drink 4000 ml fluids. 2-3 hours before Training / competition 500 ml – 700ml of Fluid. 15-20 minutes  prior to Training/ competition 300-500ml of fluid Every 15-20 minutes during training /competition.  200-300 ml of fluid Exercise longer than 1 hour Be sure to include carbohydrate source in the form of solid, gel or sports drinks. Consume roughly 30-60 gms of carbohydrate/ hour/ 600-1200 ml of sports drink will fulfil this need. After Exercise Give your chance to cool down completely until your heart rate is normalized. 720 ml of water for every pound lost from

  • Health Benefits of Walnuts and Almonds

    In Health Tips On 23 March 2017

    Walnuts And almonds Whenever you peruse through snack options in a store, looking for a fulfilling yet healthy option often turns out to be really challenging. This is where you might consider nuts, such as almonds or walnuts. They are healthy snacking options with rich reserves of protein, fibre, and energy. However, even in the choice between almonds and walnuts, there are certain things which need to be kept in mind. 1.            Energy content: Almonds contain 14 grams worth of fat, and 164 calories whereas walnuts contain approximately 18 grams of fat but give 185 calories. Thus, we find that walnuts contain a slightly higher amount of fat than almonds, but provide more energy in the form of calories. 2.    Protein content: Almonds and walnuts are both protein powerhouses - containing 13% and 9% of protein content respectively. Thus, both these nuts are great sources of protein. 3.    Mineral content: Both almonds and walnuts are rich in various kinds of minerals. When it comes to Iron, which is essential for muscle health and blood formation, both nuts contain very similar amounts (approx. 5%). Almonds pack 19% magnesium - essential for strong bones, compared to the 11% in walnuts. Walnuts, however, have very high amounts of copper (50%) and manganese (54%) which prove to be useful in reducing symptoms of PMS as compared to almonds. 4.    Fibre content: Fiber, which plays a vital role in completing the process of digestion, is another component that these nuts pack healthy amounts of. Almonds contain 16% fiber whereas walnuts have 8%. 5.    Vitamin content: While walnuts contain 12% Vitamin B6, compared to the 3% in almonds, the real point of difference between these two highly healthy nuts is in their content of Vitamin E - essential for healthy skin and eyes. Almonds contain almost 48% of it, whereas walnuts contain only about 2% of the same. Thus, we get a fair idea about the high nutritional content for both these nuts. They are both essential, especially if they can be incorporated into our diets in the correct proportions.  

  • Eat Smart for Sports

    In Health Tips On 15 February 2017

    A person, in o rder to be a successful sportsman or sportswoman needs to take a good care of his or her diet plans on a daily basis. They need more energy, proteins, vitamins, calories, minerals, carbohydrates and fats than other people, who are not involved in sports. Also, the requirement of energy varies in different sportsperson. Gym goer, fitness enthusiast, fitness model, choreographer, Elite athletes, Marathon runners all fall in this category. Based on their sports Nutrition requirement is different. The different requirements in the diets of a sportsman are explained as follows: 1.    Carbohydrates: It is found in whole grains and fruits. Also the diet should comprise of foods rich in fiber. 2.    Proteins: Proteins are the building blocks of the body which is why a sportsperson need it the most. It builds their immunity and increases the ability of the body to handle physical stress and strain. It is found in chicken, fish egg whites, milk, yoghurts, beans etc.  3.    Fats: They are required for the proper lubrication of the bones. They also help in the absorption and transportation of fat soluble vitamins. Have foods with saturated fats like nuts, olive oil, fatty fish, low fat milk and low fat dairy products. 4.    Vitamins & Minerals: Adequate amount of vitamins maintain the health and integrity of the cell bodies in the body. It also fights against the stress by destroying few unnecessary substances in the body and increasing antioxidants. 5.    Hydration: Proper hydration of the body is essential for a sportsperson in addition to other necessary nutrient requirements since it increases the functionality of the person. This is because proteins might result in constipation in the body the effect of which is nullified by the supply of adequate amount of water. 6.    Fiber: Apart from these, foods rich in fiber are also required since presence of adequate amount fiber in the body helps in having regular bowel movement in a person.  7.    Salt intake: Salt is an important ingredient in the diet of the sportsperson since salt is the key source of sodium which has contribution towards keeping one healthy.   

  • Myth And Facts For Diabetes

    In Health Tips On 19 January 2017

    MYTH: A high-protein diet is best. Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. MYTH: You have to cut way down on carbs. Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even. MYTH: You%u2019ll no longer be able to eat normally. You need special diabetic meals. Fact: The principles of healthy eating are the same%u2014whether or not you%u2019re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation

  • New Year Diet Resolution: Related Hurdles

    In Health Tips On 11 January 2017

    2017 is in full swing  and we  are once again busy looking out for new year resolutions and for many of us it gives a  a sense of Beginning of year  %u2013 broken promises of going on a %u2018Diet%u2019-year after year.  Why are these promises broken? In most cases it is because %u201CFad Diets%u201D never work. Self-experimentation and wrong nutritional guidance can play havoc with your health.%u201D Here are some of the common mistakes/myths about weight loss: Here are some of the common mistakes/myths about weight loss: Skipping meals - most often this is either breakfast or lunch and due to lack of time and hectic work schedule. One can never lose weight by missing meals. In fact, starvation increases the level of stress hormones and encourages the body to conserve the energy by turning it into fat. Eating only soups/salad/ boiled food/Single Food Diet- These are non-sustainable diets in the long run. You will be amazed at the variety one can get to eat in a well-planned diet and still reduce weight. Internet misinformation - not all information on internet is reliable. It%u2019s always better to seek professional help from your doctor/dietician. Unrealistic expectations - drastic weight loss plans boomerang and result in equal or more weight gain once you are %u201Coff %u201Cthe plan. Weight loss has to be essentially loss of fat from the body. Else, one can end up losing muscle mass, bone density and body water, resulting in hair loss, dry skin, anaemia, chronic fatigue, irritability, mood swings and osteoporosis, just to name a few. Copy  Paste Meal plan - No two individuals are same and can have various underlying problems like hormonal imbalance, Hypothyroidism, vitamin/mineral deficiencies etc., which need to be addressed in a Customized, holistic diet plan. Instead of going on a diet, make a resolution to become a healthier, happier and fitter person. Nourishment and not deprivation is the key. Weight loss should follow as a natural side effect.  

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Hetal  Saraiya

Leading Sports Nutritionist in Ahmedabad , India 

Dietician Hetal Saraiya is a Nutritionist, Nutriprenour and best Sports Nutritionist in Ahmedabad. Dt. Hetal is the owner of Paathey, a Sanskrit word which means "Support of a journey". We would love to be your pathdarshak in your journey towards healthy life.
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