Saturday 24 December 2016

The next generation will say a complete ‘No’ to Sodas !

The next generation will say a complete ‘No’ to Sodas !
(Referred by International Fitness Therapist Neeraj Mehta)

Sodas have since long dominated the food tables of the Americans and the process of globalization and liberalization, post 90s, aerated drinks became a favorite part of the food habits of the entire world. The indigenous drinks like limewater, mocktailsof the coastal areas, sherbets of the Middle East took a backseat and youth and elders alike became fond of the sweetened black water loaded with compressed gas.
Awareness took Charge !

As the society evolved and the hangover of the junk food dropped down, while gaining insight on the reasons of increasing health issues, people gained awareness about the ill effects of sodas and their linkage with obesity and heart diseases.
In 2012, NYC Mayor Michael Bloomberg banned all sugar beverages, but the ban was later rejected by the final court, but, the initiative did ignite a debate over soda consumption. Schools and hospitals across the U.S. began banning sugary drinks in cafeterias and vending machines.
Ill-Effects on children and Teens
Teenagers and children being the most vulnerable victims of bad food habits happened to consume a lot cola.
According to the CDC survey, in 2015:
•20 percent of students reported drinking a sugar-sweetened beverage one or more times per day during the previous week, down from 27 percent in 2013 and 34 percent in 2007.
•26 percent of teens said they had not consumed any sugary soda at all in the previous seven days, up from 22 percent in 2013 and about 19 percent in 2007.

Changing Trends
With the increasing activism on improving food habits and health and widespread increase in spreading Vegetarianism and Values of yoga, aerated drinks seem to have taken a back seat.
In today’s time where everyone wants to look good and wants to assert on their longevity, people have really become aware of what they are feeding to their bodies. Everyone-males and females alike wants to have slithering toned body and sugary drinks surely are not an answer to that, we see restaurants offering more and more vegan food and fluids that are detoxifying for the body and everyone seems to like.
Health being a good reason for the consumption of lemonades, green teas and antioxidant rich drinks, another reason that continues to inspire people to give up on Colas, is the variety and diversity of taste that healthy, indigenous drinks offer to our taste buds. Everyone surely enjoys that experience. With the growing need for novelty in our lives, healthy drinks appeal to the masses more than just sweetened black water.

References/ web links:

The 8 Magic Steps to Becoming a Next Generation Pop Icon | E! News
www.eonline.com/news/.../the-8-magic-steps-to-becoming-a-next-generation-pop-ico...New band of the week: Sløtface (No 133) – perky pop with a feminist ...

Goodbye, Big Soda: New York Becomes First City to Ban Large-Sized ...
healthland.time.com/.../goodbye-big-soda-new-york-becomes-first-city-to-ban-large-s...

Pepsi's Stubborn Soda hits US shelves: heralding 'the next generation ...
www.beveragedaily.com/Manufacturers/PepsiCo-Stubborn-Soda-hits-US-shelves

Candy Crush Soda Saga | Facebook
https://www.facebook.com/CandyCrushSodaSaga

As Boomers Retire, Mom-and-Pop Businesses Convert to Co-ops to ...
www.yesmagazine.org/.../as-boomers-retire-mom-and-pop-businesses-convert-to-co-..

Telecommunications Essentials, The Complete Global Source, 2/E
https://books.google.co.in/books?isbn=8131711927

Slam Dunks and No-Brainers: Language in Your Life, the Media, ...
https://books.google.co.in/books?isbn=0307264327

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India

Friday 23 December 2016

Whether to do Cardio daily or not?

Whether to do Cardio daily or not?

(Referred by International Fitness Therapist Neeraj Mehta)

Cardio exercises are extremely beneficial when done on a daily basis. It can lead to a plethora of health benefits like weight loss, fighting obesity, staying healthy, causing hormones to function properly. But research shows that excessive cardio can also be damaging to the body. The amount of exercise has to be moderated according to every individual’s body.
Cardio is basically any movement that gets the heart rate up and causes an increased circulation of blood through the body. Most individuals use cardio exercise to burn fat as it burns lot of calories. Due to fast movement the body has an increased need for energy and that results in burning of calories and hence fat loss.
Benefits ofCardio:
It has numerous benefits like improved heart health, increased metabolism, improved hormonal profile. It also gives a boost to the immunity of the body. Besides, these exercises also help to regulate the condition of diabetes.

Cardio can be bad for the health
Excessive cardiovascular exercise can have ill effects for the health too. Many professionals who are into physical training profession often experience this. Dancers, athletes, other sports professionals often end up overtraining their body which can lead to burn out of muscles and eventually muscle loss over a time period. But for them, it is like an occupational hazard. Since their profession demands that kind of training, they often go through such stages. With the help of health and fitness professionals, these problems can be overcome.
Even for those of you are not physical training professions, but need to work out to stay fit, which is absolutely essential, this thing might turn out to be true. The answer to the query lies in giving rest to your body.

Taking a day off!
Regular exercises demand proper rest and good amount of sleep. All of us have different body demands. We have to understand our bodies and figure out how much the body can endure. With gradual practice the endurance of the body can increase and then one can go on doing higher levels of cardiovascular exercises.

When we exercise the tissues in our body undergo stress and break. In order to heal them to do more in the following days the body needs to rest and that can be done by taking a day or two off. In that way, one can get better results and move progressively towards the physique and fitness that one is seeking.

References/ web links:

Fat Loss Fouls: 4 Cardio Mistakes You Might Be Making
www.bodybuilding.com/fun/fat-loss-fouls-4-cardio-mistakes.html

Ask The Ripped Dude: How Much Cardio Is Too Much?
www.bodybuilding.com/fun/ask-the-ripped-dude-how-much-cardio-is-too-much.html

How Much Cardio You Should Do and How Much Is Too Much ...
https://www.muscleforlife.com/how-much-cardio/

Can You Do Cardio Exercise Every Day? 
www.livestrong.com › Sports and Fitness

Is It Better to Do Cardio or Strength Training First? - Daily Burn
dailyburn.com/life/fitness/cardio-after-lifting-strength-training/

Is It Bad to Do the Same Cardio or Strength Workout Everyday ... - Shape
www.shape.com/fitness/workouts/it-bad-do-same-workout-every-day

Cardio Myths That Can Cause Weight Gain | Shape Magazine
www.shape.com/fitness/workouts/8-cardio-myths-are-making-you-fat

How Much Cardio Should I Do To Lose Weight? How Much Is Too ...
www.aworkoutroutine.com/how-much-cardio/

The 10 Worst Cardio Crimes | SparkPeople
www.sparkpeople.com/blog/blog.asp?post=the_10_most_common_cardio...

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India

Tuesday 8 November 2016

Lipoproteins and heart disease risk

Lipoproteins and heart disease risk

(Referred by International Fitness Therapist Neeraj Mehta)

 The  Monoglycerides and long chain fatty acids liberated from digested food fat must travel in the bloodstream as chylomicrons. These protein and phospholipid clusters act as emulsifiers, attracting both water and fat to enable their large lipid passengers to travel dispersed in the watery body fluids. The tissues of the body can extract whatever fat they need from chylomicrons passing by in the bloodstream. The remnants are then picked up by the liver, which dismantles them and reuses their parts.
Major lipoprotein: VLDL, LDL, HDL  in addition to the chylomicrons, the body uses three other types of lipoprotein to carry fats:

•Very-low-density lipoproteins (VLDL), Which carry triglycerides and other lipids made in the liver to the body cells for their use.

•Low-density lipoprotein (LDL), transport cholesterol and other lipids to the tissues. LDL are made from VLDL after they have donated many of their triglycerides to body cells.

•High-density lipoprotein (HDL), which are critical in the process of  carrying cholesterol away from body cells to the liver for disposal.

The last two of these lipoproteins, LDL and HDL, play major roles with regard to heart health and are the focus of most recommendations made for reducing the risk of heart disease.
Typical lipoprotein and demonstrates how a lipoprotein’s density changes with its lipid and protein contents.
The LDL and HDL difference  The separate functions of LDL and HDL are worth a moment’s attention because they carry important implications for the health of the heart and blood vessels. Both LDL and HDL carry lipids in the blood, but LDL are larger, lighter, and richer in cholesterol ; HDL are smaller, denser, and packaged with more protein. LDL deliver triglycerides and cholesterol from the liver to the tissues; HDL scavenge excess cholesterol and phospholipids from the tissues for disposal.

Both LDL and HDL carry cholesterol, but elevated LDL concentrations in the blood are sign of high risk of heart attack, whereas elevated HDL concentrations are associated with a low risk. Thus some people refer to LDL as “bad” cholesterol and HDL as “good” cholesterol yet they carry the same kind of cholesterol. The difference to health between LDL and HDL lies in the proportions of lipids they contain and the tasks they perform, not in the type of cholesterol they carry.

References/ web links:

Lipoproteins – The Real Cause of Heart Disease
www.drjosephhickey.com/?page_id=89

Lipoproteins, nutrition, and heart disease
ajcn.nutrition.org/content/75/2/191.full

Lipoproteins and Your Risk for Heart Disease - dummies
www.dummies.com/education/science/.../lipoproteins-and-your-risk-for-heart-disease/

Cardiovascular disease risk factors - Cholesterol | World Heart ...
www.world-heart-federation.org/cardiovascular.../cardiovascular-disease-risk.../choles..

Lipids, Lipoproteins, Atherosclerosis and Cardiovascular Disease - NCBI
https://www.ncbi.nlm.nih.gov › NCBI › Literature › PubMed Central (PMC)

Lipoprotein subfractions and cardiovascular disease risk. - NCBI
https://www.ncbi.nlm.nih.gov/pubmed/20531184

Lipoprotein(a), cardiovascular disease, and contemporary management.
https://www.ncbi.nlm.nih.gov/pubmed/24182706

Lipoprotein(a). What is lipoprotein(a) and why is it important?
www.docsopinion.com/health-and-nutrition/lipids/lipoprotein-a/

Lipoprotein a or Lp(a) is a risk factor for heart disease. Measurements of Lp(a) may provide additional information to traditional lipid assessment.
www.webmd.com/heart-disease/news/20090609/lipoprotein-a-linked-to-heart-attacks

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India

Monday 7 November 2016

A holistic approach to infertility

 A holistic approach to infertility 

(Referred by International Fitness Therapist Neeraj Mehta)


•Women who have a very low percentage of body fat may stop ovulating. Gaining as little as five pounds can restore fertility

•Conversely, obesity can also reduce fertility by interfering with ovulation, though being moderately overweight does not lead to fertility problems.

•Food and drinking water are potential sources of pesticide exposure, which may affect male fertility. Organic food and filtered or bottled water may help reduce the risk.

•Beyond pesticides, other toxic exposures often work related that can affect male fertility include lead and benzene.

•Due to the high temperatures men with infertility should avoid hot baths, saunas steam rooms, and even working with a notebook computer in their lap, which may generate enough heat to interfere with sperm production.

•It’s debatable whether boxer shorts, as opposed to tighter underwear, can really help male fertility, but they can’t hurt and are probably worth a try.

•prescription drugs, including blood pressure medication, can affect male fertility. If this is a possibility, discuss with your doctor whether a change in medication or a switch to nondrug measures could be employed.

•As few as five alcoholic drinks per week has been shown to reduce a woman’s ability to get pregnant and can interfere with men’s fertility as well.

•Caffeine can also be deleterious to women’s fertility. Try to have no more than two cups of coffee daily, or the equivalent in caffeine from other sources such as tea or soft drinks.

•Tobacco can impair fertility in both men and women. Even secondhand smoke should be avoided as much as possible.

•Women who hope to become pregnant should avoid douching.

•Depression is potentially more harmful to fertility than stress alone. Anyone who is suffering from persistent feelings of sadness, lack of worth, or who has lost pleasure in formerly enjoyable activities should seek professional help.

•Some herbs such as Echinacea, and ginkgo biloba may adversely affect both male and female fertility.

•Acupuncture and combinations of traditional Chinese herbs have been shown to effectively treat some types of infertility in both men and women.

References/ web links

INFERTILITY: A Holistic Approach | Center for Holistic Medicine
www.holistic-medicine.com › Education › Uncategorized

A Holistic Approach to Fertility | Fertility and IVF Blog | Genea Australia
www.genea.com.au/my-fertility/why-genea/blog/all.../a-holistic-approach-to-fertility

10 Ways to Address Your Root Causes of Infertility Naturally - Mercola
articles.mercola.com/.../10-ways-to-address-your-root-causes-of-infertility--naturally....

Natural Solutions for Infertility - Denver Holistic Medicine
denverholisticmedicine.com/natural-solutions-for-infertility/

holistic approach to infertility | Home remedies for natural health, for ...
holisticmamas.com/tag/holistic-approach-to-infertility

How to Reverse Infertility & Get Pregnant Naturally - Wellness Mama
wellnessmama.com › Blog › Motherhood

Holistic Solutions for Infertility and Miscarriage - Shirley's Wellness Cafe
www.shirleys-wellness-cafe.com/Women/Fertility

A Holistic Approach To Fertility | India IVF Clinic
www.indiaivf.in/a-holistic-approach-to-fertility/

Natural Fertility Treatments | Martha Stewart - Whole Living
www.wholeliving.com › Wellness

Positive Health Online | Article - Holistic Approach to Infertility
www.positivehealth.com/article/women-s-health/holistic-approach-to-infertilit

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi


• Aerobic Trainer Course in India

Friday 4 November 2016

Overview of menopause

Overview of menopause

(Referred by International Fitness Therapist Neeraj Mehta)

Menopause refers to the time after the ovaries have stopped releasing eggs, levels of the female hormones estrogen and progesterone drop, menstrual periods cease, and it is no longer possible to conceive a Child. Menopause can come on naturally or it can be the result of chemotherapy for cancer or the surgical removal of the ovaries. Natural menopause typically occurs in a woman’s late forties or early fifties or early fifties, but there is a wide age range. Perimenopause is the transitional phase when periods are often irregular. During both perimenopause and menopause it’s common to experience mood swings and such symptoms as hot flashes, vaginal dryness, and memory problems. Symptoms vary enormously from woman to woman. Many pass through this stage with few symptoms and minimal disruption to their lives, while others are nearly incapacitated.

For year, doctors prescribed HRT for the treatment of menopause and perimenopause symptoms as well as the prevention of heart disease and osteoporosis. The thinking on HRT has changed radically as recent scientific studies suggest that, if anything, the risk of heart disease as well as of strokes, blood clots, and breast cancer is higher in woman who take HRT

women of menopausal age are typically at the stage of life when they are facing a lot of stress from juggling the responsibilities of work kids and aging parents.

Stress plays a significant role in the severity of menopausal symptoms reducing stress is thought to be helpful in dealing with hot flashes and mood swings.

Pranayama, restorative poses and meditation are particularly useful for minimizing the effects of stress.

Mental tension raises levels of the stress hormones cortisol, which contributes to the loss of calcium from bones and interferes with new bone growth.

Weight bearing postures that help build bone strength and unlike many other forms of exercise a number of asnas such as downward facing dog and handstand involve weight bearing in the hands and arms building those bones as well.

References/ web links 

Menopause: Overview & Facts - WebMD
www.webmd.com/menopause/guide/menopause-overview-facts

Overview. Perimenopause, or menopause transition, is the stage of a woman's reproductive life that begins several years before menopause, when the ovaries gradually begin to produce less estrogen. Menopause is the permanent end of menstruation.
www.ncbi.nlm.nih.gov/pubmed/3578448

Am J Obstet Gynecol. 1987 May;156(5):1280-3. Overview on menopause. Utian WH. Postmenopausal women comprise an ever-increasing percentage of the ...
emedicine.medscape.com/article/264088-overview

Menopause Overview - Menopause - HealthCommunities.com
www.healthcommunities.com › Health Topics › Women's Health

Perimenopause and Menopause Overview - EndocrineWeb
www.endocrineweb.com › Endocrine Disorders › Reproduction

Overview of Menopause - North American Menopause ...
www.menopause.org/docs/2012/cg_a.pdf?sfvrsn=2

vention of hysterectomy (with bilateral oophorectomy) did not seem to be a factor in decreasing QOL. Compared. Chapter 1 Overview of Menopause ...
www.menopausehysterectomy.com/menopause_overview.htm

WHAT IS MENOPAUSE? Strictly speaking menopause refers to that point in time that normal or physiologic menstrual bleeding stops. The period of time prior to ...
www.edgarcayce.org/content/the-readings/health-and.../overview-of-menopause/

Edgar Cayce Health Database Overview Menopause- During menopause, the woman moves from the child-bearing age to a balance of the body wherein much ...
www.facingourrisk.org/...menopause/menopause-overview/.../menopause-overview.p...

Menopause: An Overview. Definitions. Peri menopause is the 2- to 8-year period before menstruation stops, when the levels of the hormones estrogen and ...

Adwww.informationvine.com/Menopause+Overview‎



Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India

Thursday 3 November 2016

Decothlon Hiking Workshop

Decothlon Hiking Workshop


(Referred by International Fitness Therapist Neeraj Mehta)

 Decothlon hosts a one of its kind workshop for Hiking and Running enthusiasts
A great initiative by decathlon to educate their customers who are interested in Hiking and Running.Quick link to shop online: http://www.decathlon.in/

Sunday is usually a rest day when and that’s when I go shopping for my daily gym ware and accessories. I usually go to this popular retailer Decathlon in Sohna Road, Gurgaon where they hosted this great workshop “Warm Up Gurgaon”. All sports lovers including some cyclists staying in Gurgaon attended this workshop and I was surprised to see their participation. The workshop was totally inspiring and the idea was to educate their regular customers as to how they can self-train themselves for the unexplored sports Hiking and health boosting day to day running in their monotonous schedules.
The best part of the workshop was that the hosts of the events were also people who live normal lives like all of us and have regular jobs, family who have taken the sports as their passion.


The first session was hosted by Mr. Chetan Sehgal who’s a real estate professional and a hiker. He described how he took the sport as his passion and how it gives him inner peace and personal time with himself. After his motivating introduction he talked about the necessity of spending time with oneself. To Chetan, hiking helps him maintain a balance in life and break the monotony of daily hassle. Hiking to even me, was a difficult sport with my limited knowledge however, with the help of internet and a one stop shop like Decathlon which has “All for sports and Sports for all” even their tagline says the same; anyone can pursue this sport without any hassle. Chetan, demonstrated how to get ready for a hike and what all one needs to carry and ensure a safe hiking.


This was followed by a great session on Running by Captain Dharamveer who’s a corporate professional and running enthusiast. Captain talked about how he transformed from being a chain smoker to a runner who has participated in numerous marathons. He talked about the health benefits of running of course and how it can help one re gain self-confidence. Captain Dharamveer told us how he chooseshis apparel and shoes for a perfect run. He also talked about the importance and benefits of hydrating the body.

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India

O, A, B, AB Food Charts

O, A, B, AB Food Charts

(Referred by International Fitness Therapist Neeraj Mehta)

Type O Diet/ vegetables

Vegetables: portion: raw, cooked, or steamed -1 cup prepared

Highly beneficial : artichokes (lerusalem& domestic), beet leaves, broccoli, chicory, collard greens, dandelion, escarole, garlic, horseradish, kale, kohlrabi, leek, romaine lettuce, okra, red onions, Spanish onions, yellow onions, parsley, parsnips, red peppers, sweet potatoes, pumpkin, seaweed, spinach, swiss chard, turnips.

Neutral : arugula, asparagus, bamboo shoots, beets, bok choy, caraway, carrots, celery, chervil, coriander, cucumber, daikon, dill,endive, fennel, fiddlehead ferns, ginger, bibb lettuce, mesclun lettuce, lima beans, abalone, enoki mushrooms, Portobello mushrooms, tree oyster mushrooms, green peppers, radicchio, radishes, rappini, rutabaga, scallion, shallots, snow peas, mung sprouts, radish sprouts, all types squash, tempeh, tofu, tomato, water chestnut, watercress, yams, zucchini.

Avoid : avocado, Chinese cabbage, red cabbage, white cabbage, cauliflower, white corn, yellow corn, eggplant, domestic mushrooms, shiitake mushrooms, mustard greens, black olives, greek olives, Spanish olives, red potatoes, white potatoes, alfalfa sprouts, Brussels sprouts.

Type A diet/ vegetables     

Vegetables: portion : raw-1 cup, cooked-1 cup, cooked soy products- (6-8) oz.

Highly beneficial: alfalfa sprouts, domestic artichokes, Jerusalem artichokes, beet leaves, broccoli, carrots, chicory, collard greens, dandelion, escarole, garlic, horseradish, kale, kohlrabi, leek, romaine lettuce, okra, red Spanish onions, yellow onions, parsley, parsnips, pumpkin, spinach, swiss chard, tempeh, tofu, turnips
.
Neutral : arugula, asparagus, avocado, bamboo shoots, beets, bok choy, caraway, cauliflower, celery, chervil, coriander, white& yellow corn, cucumber, daikon radish, endive, fennel, fiddlehead ferns, bibb lettuce, boston lettuce, iceberg lettuce, mesclun lettuce, abalone mushrooms, enoki mushrooms, maitaki mushrooms,  shiitake mushrooms, Portobello mushrooms, tree oyster mushrooms, mustard greens, green olives, green onions, radicchio, radishes, rappini, rutabaga, scallion, seaweed, shallots, Brussels sprouts, mung sprouts, radish sprouts, all types squash, water chestnut, watercress, zucchini.

Avoid : Chinese cabbage, red cabbage, white cabbage, eggplant, lima beans, domestic mushrooms, black olives, Spanish olives, green peppers, jalapeno peppers, red peppers, yellow peppers, sweet potatoes, red potatoes, while potatoes, tomatoes, yams.

Types B Diet/ vegetables 

Vegetables: portion: raw-1 cup, cooked- 1 cup, prepared

Neutral : arugula, asparagus, bamboo shoots, bok choy, celery, chervil, chicory, cucumber, daikon radish, dandelion, dill, endive, escarole, fennel, fiddlehead ferns, garlic, ginger, horseradish, kohlrabi, leek bibb lettuce, boston lettuce, iceberg lettuce, romaine lettuce, mesclun lettuce, abalone mushrooms, domestic mushrooms, enoki mushrooms Portobello mushrooms, tree oyster mushrooms, okra, green onion red potatoes, white potatoes, radicchio, rappini, rutabaga, scallion, seaweed, shallots, snow peas, spinach, alfalfa sprouts, all types squash, swiss chard, turnips, water chestnuts, watercress, zucchini.

Avoid : domestic & Jerusalem artichoke, avocado, white corn, yellow corn, black olives, green olives, greek olives, Spanish olives, pumpkin, radishes, mung sprouts, radish sprouts, tempeh, tofu, tomato.

Type AB Diet/ vegetables

Vegetables: portion: raw, cooked, or steamed- 1 cup prepared

Neutral : arugula, asparagus, bamboo shoots, bok choy, Chinese cabbage, red cabbage, white cabbage, caraway, carrots, chervil, chicory, coriander, daikon, endive, escarole, fennel, fiddlehead ferns, ginger, horseradish, kohlrabi, leek bibb lettuce, boston lettuce, iceberg lettuce, mesclun lettuce, romaine lettuce, abalone mushrooms, domestic mushrooms, Portobello
Mushrooms, tree mushrooms, oyster mushrooms, enoki mushrooms, shiitake mushrooms, okra, green onions, red onions, Spanish onions, yellow onions, red onions, red potatoes, white potatoes, pumpkin, radicchio, rappini, rutabaga, scallion, seaweed, shallots, snow peas, spinach, Brussels sprouts, all types squash, swiss chard, tomato turnips, water chestnuts, watercress, zucchini.

Avoid : domestic artichokes, Jerusalem artichokes, avocados, white corn, yellow corn, lima beans, black olives, green peppers, jalapeno peppers, red peppers, yellow peppers, radishes, mung sprouts, radish sprouts.

References/ web links:

Blood Type Diet: Eating for Types O, A, B, & AB - WebMD
www.webmd.com/diet/a-z/blood-type-diet.

30+ Blood Type Diet Charts & Printable Tables - Template Lab
templatelab.com/blood-type-diet-chart/

Jump to Type AB Diet - D'Adamo considers people with AB blood to be the “Enigmas”. ... the blood type diet, you'll eat a blend of the type A and type B ...
https://www.drlam.com/blog/blood-type-diet-blood-type-ab/16971/

Types of Foods to Avoid for B Positive Blood Type | Healthy Eating | SF ...
healthyeating.sfgate.com › Healthy Meals › Fruits & Vegetables

Not all blood types are the same. There are four types of blood, A, B, AB and O, and the presence or absence of certain antigens is what determines your blood ...
Food Charts
https://pathtoperfecthealth.com/nutrition/food-charts

Blood Type B Food List | LIVESTRONG.COM
www.livestrong.com › Diseases and Conditions

Eat Right 4 Your Type by Peter D'Adamo: Food list – what to eat, avoid
www.chewfo.com/diets/eat-right-4-your-type-by-dr-peter-j-dadamo-1996-food-list-w...

Jump to Type AB - food list. Type AB beneficial foods | Type AB neutral foods | Type AB ... the intermingling of type A Caucasians with type B Mongolians, ...
Cook Right 4 Your Type -
https://books.google.co.in/books?isbn=14735367

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India

Wednesday 2 November 2016

SOY: The Alternate Protein

SOY: The Alternate Protein 

(Referred by International Fitness Therapist Neeraj Mehta)

Before we even consider soy’s health promoting abilities, let’s take a brief look at its other, often overlooked plus: it is an excellent protein alternative. For example a half cup of tofu provides 18 to 20 grams of protein which is 40 percent of the daily requirement for most people. That same amount of tofu also provides 258 milligrams of calcium (more than a quarter of our daily needs) and 13 milligrams of iron (87 percent of a woman’s daily need and 130 percent of a man’s).
Here’s a comparison of the percentage of protein by weight of a few food: soy flour is 51 percent protein; whole, dry soybeans are 35 percent protein; fish is only 22 percent protein; hamburger is only 13 percent protein; and whole milk is just 3 percent protein.
Substituting 15 grams of soy protein for 15 grams of animal protein would cause the current dietary ratio of animal to plant protein to fall from two to one to a more desirable one to one the ratio it was in the early 1900s. at this level of intake soy protein would still represent less than 20 percent of the average protein intake of  adults.
In addition to the high quality protein you get when you substitute soy for animal protein you get a bonus of vitamins, minerals and a good dose of phytonutrients. Soy has a healthy mix of fats and no cholesterol.
In one study the substitution of soy for animal products reduced coronary artery disease risk in the study subjects because of their subsequent reductions in blood lipids (such as LDL), homocysteine and blood pressure. For those of us eating a typical American diet what this means is that soy is so good because much of what we eat is so bad for us many of us! Many of our protein sources come with additional less than desirable components particularly saturated fat as well as hormones pesticides antibiotics and other negative.
Tofu is even low in calories compared with other plant based protein sources. In fact tofu has the lowest known ratio of calories to protein in any plant food except mung bean soy bean sprouts.
Soy offers the highest quality protein of any plant food. Available in organic forms (and therefore free of any pesticides or other additives) it offers all nine essential amino acids and is a good source of plant derived omega 3 fatty acids. So even if you  only relied on soy as a meat substitute a couple of times a week you’d be ahead of the game.

References / web links:


Soy Meat Alternative | Soyfoods Association of North America
www.soyfoods.org/soy-products/soy-fact-sheets/soy-meat-alternative-fact-sheet
High Protein Vegetarian Alternatives to Soy - No Meat Athlete
www.nomeatathlete.com/high-protein-vegetarian-food/

Vegetarian Protein Foods Not Named Tofu or Tempeh. “Four Alternatives” list: four high-protein, non-soy, vegetarian foods. A lot of people seem to think soy is the only decent source of protein out there for vegetarians.
Soy Meat Alternative | Soyfoods Association of North America
www.soyfoods.org/soy-products/soy-fact-sheets/soy-meat-alternative-fact-sheet

Soy meat alternatives, also called meat analogs, are made primarily from soy proteins, wheat gluten and may contain carbohydrates. A few meat alternatives ...
5 Soy-Free Vegan Foods That Have More Protein Than Beef | One ...
www.onegreenplanet.org/.../soy-free-vegan-foods-that-have-more-protein-than-beef/

Beyond Tofu: Protein-Packed Soy Alternatives to Power Up Your ...
www.onegreenplanet.org/.../protein-packed-soy-alternatives-to-power-up-your-vegan...

Can you be a Vegan or Vegetarian without using Soy products ...
www.chowhound.com/post/vegan-vegetarian-soy-products-87045

Soy Good! Why Eat Soy Protein Instead of Meat (Sometimes)
www.superfoodsrx.com/.../soy-the-alternate-protein-isolate-soy-protein-isolate/

Soy Alternatives: Substitutes for Tofu, Miso, Soy Sauce and More | The ...
www.thekitchn.com/soy-alternatives-18010

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India




Friday 28 October 2016

The A to Z of Foods

The A to Z of Foods

(Referred by International Fitness Therapist Neeraj Mehta)

Apples: Apples are popular fruit choice among Americans and like all fruits, make an excellent low GI snack. In a large study of people with type I diabetes, those who ate the most apples had the lowest levels of glycated hemoglobin (one of the best measures of diabetes control). Aim to eat at least two serving of fruit every day.

Bacon: bacon is s flavorful ingredients in many dishes. You can make a little bacon go a long way by trimming off all fat and chopping it finely. Lean ham is often a more economical and leaner way to go. In casseroles and soups, a ham or bacon bone imparts a fine flavor without much fat.

Cheese: at around 30 percent fat (most of this being saturated), cheese can contribute quite a lot of fat to a recipe. Although there are a number of reduced fat cheeses available, some of these may lose a lot in flavor for a small reduction in fat. It is worth comparing fat per ounce between brands to find the tastiest one with the lowest fat content. Alternatively, a sprinkle of a grated very tasty cheese such as parmesan may do the job.
Part skim ricotta and 2 percent cottage cheese are 25-50 percent lower in fat. Try them in a sandwich. They yield a fraction of the fat. It’s worth trying some fresh ricotta from a deli you may the texture and flavor more acceptable than of the ricotta available in tubs in the supermarket. Try ricotta in lasagna instead of a creamy white sauce. Flavored cottage cheese are ideal low fat toppings for crackers.

Cream and sour cream: keep to very small amounts as these are high in saturated fat. An 8-ounce container of cream can be poured into ice-cube trays and frozen providing small amounts of cream when you need it. Adding one ice cube (about 2/3 ounce ) of cream to a dish adds 7 grams of fat you could also try light cream or reduced fat sour cream; even low fat, evaporated milk is a wonderful alternative for creamy pasta dishes.

Dried beans, peas and lentils: these all have low GI values and are very nutritious. Incorporate them in a recipe, perhaps as a partial substitute, red lentil soup, Mexican burritos or a bean salad) at least once a week. Canned beans, chickpea and lentils are now widely available. They are convenient to use and a great time saver.

Eggs: although the yolk is high in cholesterol the fat in eggs is predominantly monounsaturated and there is no harm in consuming as much as an egg a day within the context of a low fat diet. To enhance your intake of omega 3 fats we suggest using omega 3 enriched eggs.

Fish: seafood is generally a healthy choice but salmon anchovies mackerel trout herring and sardines are richest in beneficial omega 3 fatty acids. Include fish at least once a week.

 Grilling: grilling and barbecuing are excellent low fat cooking methods (take care not to burn the meat) lean cuts of meat chicken and fish can be quickly cooked this way. Marinating first or basting during cooking will add flavor moisture and tenderness.

Herbs: fresh herbs are easily grown at home in pots or gardens and are available in most supermarkets these days and there really is on substitutions for the flavor they impart.
Ice cream: a source of carbohydrate, calcium, riboflavin, retinol and protein higher fat varieties have the lowest GI values but don’t use that as an excuse. It’s better to choose to lower fat varieties.

Jam: a tablespoon of jam on toast far fewer calories than lightly spreading butter or margarine on toast.

Keep: jars of minced garlic, hot peppers, or ginger in the refrigerator to spice up your cooking in an instant.

Lemon juice: try fresh squeeze with ground black pepper on vegetables rather than butter. Lemon the GI value of a food.

Meat: lean meat is the best source of iron (the nutrient used in carrying oxygen in our blood), so we suggest including it at least two to three times a week . it is important that all visible fat is trimmed from meat before cooking and that the portions be kept moderate.

Nuts: research suggests that those who regularly eat nuts have a lower risk of heart attack. Nuts are high in poly and monounsaturated fats vitamin E  and fiber. Try some sprinkled over your breakfast cereal salad or dessert and enjoy a small snack of unsalted nuts occasionally. Also try adding soy ”nuts”  (dry roasted soy beans) and chick nuts to a mix.

Olive oil: rich in monounsaturates and antioxidants extra virgin olive oil is the perfect base for vinaigrette dressing marinades and Mediterranean style cooking.

Pasta: a food to be eaten aas often as desired just remember to moderate portions. Fresh or dried the preparation is easy. Simply boil in water until just tender or all dented drain and toss with pesto a tomato sauce or sprinkle of parmesan pepper and olive oil.  pasta  is a carbohydrate rich in B vitamins.

Red wine: a traditional part of the Mediterranean diet, red wine has been found to be Cardioprotective  when consumed in moderation. This means no more 5-10 ounce in a day preferably with meals. Wine is a great flavoring  in cooking too.

Stock: make your own vegetables beef, chicken, or fish stock. Prepare it in advance refrigerate it, then skim off any accumulated fat from the top. Prepared stock is available in tubs in the supermarket. Try ricotta in lasagna instead of a creamy white sauce. Flavored cottage cheese are ideal low fat topping for crackers.

Tomatoes:  tomatoes and tomato sauces can be used with great versatility they have a low GI value and are rich in health giving lycopenes, a form of vitamin a that also serves as an antioxidant.
Unsaturated fats: are good for you, but eat them in moderation. Avoid the saturated fats found in fried fast foods and bakery products. Enjoy  the monounsaturated fats in avocados and olive and canola oils.

Vinegar:  a  vinaigrette dressing ( 1 tablespoon of vinegar and teaspoons of oil) with your salad can lower the blood glucose response to the whole meal by up to 30 percent. The best types of Vinegars  for this purpose are red or white wine vinegar, or use lemon juice.

Whole grains:  this includes barley, bulgur ( cracked wheat), corn, oats, rice and wheat. Most whole grains have a lower GI value than refined cereals and they are also nutritionally superior, containing higher levels of fiber, vitamins, minerals and phytoestrogens. Eating one or more serving a day is associated with improvements in insulin sensitivity and with a lower risk of cancer and heart disease.

Yogurt: yogurt is a valuable food in many ways. It is a good souce of calcium, gut friendly bacteria, protein, and riboflavin. Unlike milk, it is suitable for those who are lactose intolerant. Low fat plain yogurt is a suitable substitution for sour cream. If using yogurt in a hot sauce or casserole, add it at the last minute and do not let it boil, or it will curdle. It is best if you can bring the yogurt to room temperature before adding to the hot dish to do this, mix a small amount of yogurt with a little sauce from the dish. Then stir this mixture back into the bulk of the sauce.

Zero fat: is unhealthy, so learn how to get just the right amount you need. Our bodies need essential fatty acids that can’t be synthesized and must be supplied in the diet. Fat adds flavor use monounsaturated fats such as olive oil, canola oil, and flaxseed oil in your cooking

References/ Web links 

Food List – Eating A to Z
eatingatoz.com/food-list/

The Best Superfoods, from A to Z | Greatist
greatist.com/health/superfoods-a-to-z

Food beginning with [A-Z] - The Food Coach
www.thefoodcoach.com.au/food/?Alpha=%5BA-Z%5D

Healthy food database for people to learn more about foods, how to select and store, health benefits and nutritional value. Links to healthy recipes. User can ...
www.oxfordreference.com/viewByDOI/10.1093/acref/9780192803511.001.0001

From absinthe to zabaglione, this dictionary reveals the origin, meaning, and development of a host of gastronomic terms.
www.bbc.com/food/ingredients/by/letter/a

Browse the BBC Food recipe archive by ingredients and learn more about the storage, preparation and purchasing of your foods.

www.bbc.com/food/ingredients

Look for the below links for more Health and Fitness Updates

• International Fitness Therapist Neeraj Mehta
• Fitness Expert Neeraj Mehta
• Fitness Trainer course in India
• Fitness study in India
• Recognized Academy for fitness trainer course in India
• Personal Trainer Course certification,
• GFFI Fitness Trainer Course,
• Pilates Trainer certification,
• Sports Nutritionist,
•  Diet and Nutrition Specialist,
• Aerobic Trainer Course,
• Dr. Neeraj Mehta
• Neeraj Mehta (PhD)
• Gffi  Fitness Academy
• Fitness Trainer Course in Delhi
• Aerobic Trainer Course in India