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Archive for the ‘Diet & Nutrition’ Category

WHAT TO EAT DURING PREGNANCY

By Gaurang Chandarana | February 4th, 2017 | LEAVE A COMMENT

BACKGROUND

There is a lot of confusion regarding what to eat during pregnancy. There is a whole range and variety of advice and information which comes from society at large. The best person to advise you is your gynaecologist or a certified nutritionist. However some guidelines work for nutrition during pregnancy.

PREGNANCY – WHAT TO EAT

- Eat what is generally healthy. This means fresh fruits, vegetables, grains, locally available fresh foods.

- Eat freshly prepared food as far as possible.

- Eat food which is neither too cold nor too hot. Moderation of temperature of food and liquids is the key.

- Desi cow’s ghee, Chhaas (buttermilk) and cow’s milk is recommended for good health.

- Eat a lot of variety. Keep varying food, vegetables, fruits all the time so that you can get a variety of micro nutrients.

- Have dry fruits in small quantities like walnuts, almonds, dates, apricots, raisins.

Most importantly have the micro nutrient supplement recipes given in the wellzee pregnancy program.

 

INDEPENDENCE FROM ILLNESS

By Gaurang Chandarana | August 12th, 2016 | LEAVE A COMMENT

 

BACKGROUND

There are multiple illnesses these days which strike sooner or later. These are mostly non-communicable in nature, like high blood pressure, heart problems, diabetes, asthma, stress related diseases and cancers. Most of these are caused by lifestyle issues, pollution and wrong eating habits. Many a times, one may not get these diseases but get minor things cold, flu, fever, falling ill frequently and so on. The other problem faced are orthopedic in nature, ranging from mild aches and pains to arthritis and more severe bone and joint problems.

There is a lot of information available all over for a plethora of these problems from across the World. These range from the tested to the untried, from solid therapies to fad diets. Everything is par for the game as disease prevention and management is big money. Governments across the World are trying to do their bit. However, one cannot reach out to every single individual nor can one customize to the last T. This leaves it to us to take care of the health of our near and dear ones as well as of ourselves.

THE PROBLEM

The problem or causes could be many for all of these problems. However, the main is a generally weaker constitution of the population. The inflammation of the immune system then triggers these problems to varying degrees in different individuals. So there is a three-pronged strategy to tackle this problem:

1)     Make sure you do not fall ill by maintaining a healthy lifestyle, diet and exercise.

2)     Assuming you fall ill, do not ignore the symptoms, however minor. It is always the minor unaddressed things which lead to bigger problems, gradually.

3)     Having got some form of illness or health challenge, do no ignore it. Get into a great regimen consisting of lifestyle, diet, medicines and regular habits.

 

THE SOLUTION

There is one solution which takes care of all the three points mentioned above. That is Yoga. Yoga is not just physical asanas or pranayamas (breathing techniques). It involves nutrition (yogic diet), stress management and calming of the mind and the inflammation system. All of these soon take hold and turn around your body, so to speak. It is important to collect information on the same and also try out some very simple things before you opt for a program. One of the best places to check out things which are simple and effective, is wellzee.com. Out here you will find programs to suit every individual by age, sex and problem category.

Furthermore, you will start seeing results in ninety days itself. The longer you practice, the better it is for you. Even the nutrition plans are designed based on yogic principles blended with a modern lifestyle. This is done so that you need not give up any of your favorite foods including non-vegetarian food. Additionally, you have a choice of International cuisines at your disposal for every meal of the day. You will be spoilt for choice and yet remain healthy.

 

THE PROGRAMS

The following are some of the programs you will find on wellzee:

1)     Programs for orthopedic problems like arthritis

2)     Program for Diabetes

3)     High Blood Pressure

4)     Asthma

5)     Stress Management

6)     Women’s Issues

7)     Pregnancy – pre and post-natal

8)     Nutrition plan – whether vegetarian, non-vegetarian or Jain plans.

9)     Customized diet consultation

10)                        Sleep management

11)                        Success management

12)                        Kid’s Health

13)                        Teen Health

TIPS FOR HEALTH

Some of the tips to lead a healthy life are:

1)     Do not have water, cold drinks, juices, alcohol or aerated drinks during a meal or after a meal (for forty five minutes).

2)     Do not have water fifteen minutes before a meal.

3)     With a meal or after a meal, have hot soups, lentils, dals, buttermilk (Chhaas), or warm milk.

4)     Walk ten to fifteen minutes, four times a day. This is better than doing a continuous exercise once a day.

5)     Try and do all your housework on a daily basis.

6)     Practice asanas if you can. If not, then walking is the best exercise to do.

7)     If you want to relax after a meal, lie down on your left side.

8)     If you want more energy, then lie down on your right side.

This and a lot more is what you will find including on the informative blog. You can also ask your questions for free to our experts and get replies. So on India’s Independence Day, get freedom from health and illness.

INTERESTING FACTS ABOUT DIET PLANS

By Gaurang Chandarana | May 31st, 2016 | LEAVE A COMMENT

 

ALL ABOUT DIET PLANS

There is a lot of focus these days on eating correctly. The World over, various debates are raging as to what is the correct way to eat. There is constant debate going on especially as to how much carbohydrates, fats or proteins one should eat. There are for and against camps for everything. Add to this various fad diets like ketogenic diet plans, caveman plans and others, and the utter confusion is completed. In all of this clutter, it is therefore, essential to figure out what is important. Let us look at some interesting facts and researches related to diet and nutrition.

RESEARCH AND FACTS

-          There is now no significant evidence to show that having good quality natural fats is bad for health. You can have all milk based products including butter and cheese. The problem with cheese and butter is the quantity of salt in it.

-          Ghee made of milk is superbly healthy and required by the body.

-          Full fat milk is the best, preferably non-pasteurized.

-          Good quality, cold pressed oils are good for health and required daily in small quantities.

-          Palm oil, vegetable ghee and margarine is not so good and needs to be avoided.

-          Good quality fats do not lead to high cholesterol. It is processed foods, sugar, fried food, pastries, refined flours, red meat and excess of grains which causes health problems.

-          High cholesterol by itself means nothing and is not shown to increase the risk of heart problems.

-          Eating ‘non-balanced’ diets in the wrong quantities leads to problems.

-          High amounts of protein are not good for health. If you are having lots of protein, please reduce the same unless you are a body builder or athlete. Most individuals can make do with 15 grams to 30 grams of protein in a day and remain perfectly healthy.

-          Vegetables and fruits are the secret to good health.

-          The body needs all types of nutrients, including micro-nutrients. The quantities vary depending on

These are just some of the interesting facts related to diet and nutrition. There is so much more available, but it is all lost in the clutter of fad diets, doctor’s lobbies, food processing industry, so-called nutrition experts and other vested interests.

THE RIGHT COMBINATION

Interestingly, there is no right combination applicable to any individual. You have to find out for yourself what is the right combination of nutrients to eat. All of these vary between individuals and even for an individual based on the following:

-          Age of the person.

-          Activity levels.

-          Sleep levels.

-          Stress levels.

-          Exercise and physical activities.

-          Nature of profession or job.

-          Season plays a big role in diet. Based on weather and season, your diet should undergo a change.

-          Sex of the individual does not matter much. The only time, nutrition or diet may vary for women is during pregnancy and during menopause. Else it’s pretty much the same for men and women.

So all of this tells us that we need to watch out for ourselves and be observant. Nutrition and diet is more of a process and we need some great guidelines to get us going. The best guidelines about diet and nutrition are to be found on the frequently asked questions section on this site. This will help dispel a lot of myths about eating and remaining healthy through a good diet.

BALANCED DIET PLANS & NUTRITION

Now that we have figured out that we are our own masters so long as diet is concerned, let us start building our own balanced diet plans and eat for good health. To help you with this task, opt for these awesome diet plans. In case you have any health issues, then opt for our customized online diet consultation and plans.

WEIGHT LOSS DIET PLAN

By Gaurang Chandarana | March 28th, 2016 | LEAVE A COMMENT

 

We are giving below the contours of a quick weight loss plan which you can adopt and adapt to achieve fast and quick weight loss. By fast and quick we mean within 30 days to 90 days only; and that too most of it will be body fat.

DURATION

This diet plan is to be followed for a period of thirty days going up to a maximum of ninety days. However, if you are losing a lot of weight fast, then please revert to your regular diet.

You can also do this plan as one month on and two months off. Do this for 2 cycles or a maximum of six months for adequate, healthy and gentle weight loss.

WATCH OUT FOR

Before we commence on this plan, do take care of the following:

  • You should not have any illnesses, diseases or low immunity problems.
  • You should not be pregnant.
  • Your cholesterol, sugar and blood pressure should be normal.
  • You should not be on any medication.
  • You should be in general good health and should be an adult.

DO’S AND DONT’S

  1. Please ensure you have regular sleeping habits. If not, then please rectify before you start this plan.
  2. Sleep for seven to eight hours a day for sure.
  3. Have some form of exercise, If you do not have then at least start walking regularly. A brisk walk is recommended if you are already not doing any form of exercise.
  4. Avoid late nights and partying (not even once a week).

WHAT TO EXPECT

When you follow this plan, especially combined with exercise; a few things may happen. This does not happen for everyone but can occur in some cases. However, it is nothing to worry about.

  1. Initially, you may find less or little impact for even fifteen days. Do not give up.
  2. Some individuals may experience light loose motions for two to three days. This happens as the body is ‘detoxing’ and cleansing the system.
  3. Once weight loss commences, some very few individuals may experience light fever or flu like symptoms. Rest at this time as the body metabolism undergoes some change.
  4. In a week or two of this diet, you will start feeling very fresh and energetic and be able to do more work. You will feel more lively too.
  5. Weight loss may vary depending on your existing weight, body fat levels and exercise or activity levels.

FOOD RELATED GUIDELINES

The following are some dietary guidelines to keep in mind when you try this diet plan:

  1. Strictly stop all sugar, sweets, desserts, ice creams and sugar free substitutes.
  2. Avoid all processed food, fried food and packaged foods.
  3. Stop all refined flour or maida.
  4. Zero junk food.
  5. Strictly no alcohol for the entire duration. Not even one small drink.
  6. Strictly no fruit juices or soft drinks (not even the zero calorie ones).
  7. Eat whenever you are hungry. We will see below, what you can eat.

YOUR DIET PLAN GUIDELINES

Now we come to the actual contours of the diet plan. This is a variation of a ketogenic diet plan which can be too intense for many. This plan balances well and ensures adequate nutrition balance. So lets dive into it:

  1. Breakfast should be freshly made and consist of high fiber grains or millets, with a large glass of cow’s milk. This could be poha, upma, daliya, oats, bajra, ragi, idli, dosa, chilla, etc.
  2. You may also have eggs with the yellow, but no bread.
  3. With breakfast, have a teaspoon of organic coconut oil.
  4. Make sure you have breakfast within a maximum of an hour of waking up. The earlier the better.
  5. Mid morning snack will be a handful of nuts and a seasonal fruit. You may have a green tea with it if you want. Alternatively, you can have two cooked egg whites made in butter.
  6. If you are hungry before lunch, have fresh coconut water or a glass of buttermilk (chhaas)
  7. For lunch have only lightly cooked green leafy vegetables with paneer or chicken (if you are non-veg). If you do not have paneer or chicken, you may add cheese to the dish. You can cook the vegetables, paneer or chicken in butter, cow’s ghee or peanut oil or sesame oil. Use less masalas and condiments.
  8. With lunch have a watered down chhaas or a soup.
  9. You may feel hungry after a couple of hours again. Have a fruit, coconut water, some paneer or two egg whites.
  10. Have a small evening snack consisting of some chana (roasted gram) OR citrus fruits with a teaspoon of coconut oil and a green tea.
  11. Dinner will be the same as lunch. A soup with green leafy vegetables and paneer, chicken or cheese cooked in oil, ghee or butter.
  12. If hungry before bed, have a warm cup of cow’s milk.

Now try this plan and get explosive fat loss. This diet has been found to give rapid and powerful weight loss. The best part is that, it cuts down body fat much more than muscle or water. So what are you waiting for? Go for it.

Do let us know if you want a customized diet plan. 

INTERNATIONAL WOMAN’S DAY

By Gaurang Chandarana | March 6th, 2016 | LEAVE A COMMENT

 

Background for Woman’s Day

The World over and for many centuries, women have had to bear the brunt of a large part of all problems. There are multiple roles women play and have always shouldered much more responsibility than men. There are also some physiological differences and more importantly; physical, social and mental problems let loose on them by a primarily patriarchal and male dominated society. Given a lot of these challenges, women still play the leading role in maintaining societies and families. In fact, contrary to popular belief, most women in South Asian Countries and Africa do more physical work and are the sole bread earners for the family. There are many parts of India, where the men just while away their time and women actually run the house.

Problems Faced By Women

Due to a lot of these historical and warped religious reasons and beliefs, women actually face a lot of problems. Some of them are:

  1. Earning a living and managing a house
  2. Rearing and raising children
  3. Managing family security
  4. They bear the brunt of violence, wars and diseases
  5. Rapes, torture and more
  6. Female infanticide
  7. Genital mutilations
  8. Various other social pressures
  9. Keeping women uneducated
  10. Physical ailments which men do not get like PCOS or PCOD, menstrual problems, sex related incontinence, weight loss or weight gain problems, metabolic changes, menopause and more.
  11. Most of these lead to a lot of stress in women and cause diseases like breast cancer, cardiac problems, diabetes, high blood pressure, thyroid problems, orthopedic problems and much more.

It is therefore, important to take care of all women in all age groups if we are to have a healthy society which is mentally and physically secure, free and strong. Towards this end, there are a lot of people who are working and contributing.

However, the onus is on women themselves to take care of their health and well being more than anyone else. There are just three steps to this. If we take care of these, then most of the problems get taken care of. The three steps are as follows:

Diet And Nutrition

Diet and nutrition is not about diet plans and weight loss programs. It is about eating healthy and balanced meals at all times such that you get all the essential nutrients. The nutrient requirements are slightly different for young, growing women, women in child bearing age and for women after menopause. Nutrition also helps to prevent and manage breast cancer and other serious problems.

To find out the best balance diet plans for women, you will require some online diet consultation or plans. Opt for them from wellzee.

Stress Management

Stress management is the core area for all women today. If you manage stress well then everything gets taken care of. You will find the best stress management technique on the youtube link given below. In case you want a complete stress management program, then you can get one on this link.

Exercise And Yoga

The third most important aspect for women’s health and well being is to be physically active and fit. Physically active does not necessarily mean a lot of exercise at a gymnasium or strength training. There are many ways to remain active and fit. This can be done in any one of the following ways:

  • Walking
  • Doing all the housework and cooking
  • Some form of moderate exercise
  • Simple Hatha Yoga Asanas for fitness and weight loss.

Check out the link below for a quick and simple online yoga asana program without any payment.

In case you need a proper extended online yoga program and guidance then feel free to write to us or take one of our yoga programs for women.

THE LACTOSE INTOLERANCE MYTH

By Gaurang Chandarana | February 4th, 2016 | LEAVE A COMMENT

 

What Is Lactose?

All kinds of food categories have sugars of some type which are unique to that particular food type. The other fact is that the body also converts all food into sugar to either use as energy or to store it as energy. To give an example, fruits have fructose in them, corn has corn starch and similarly, other foods have other types of sugars. Sucrose and glucose are other such sugars. Just like these foods, milk also has a type of sugar compound called, Lactose. This lactose needs to be broken down in the body to be absorbed and used. This task is done by an enzyme called Lactase. After Lactose is broken down, it is absorbed by the blood and transported where required.

What is Lactose Intolerance?

We have the ability to process lactose. This ability varies with age and metabolism. So most of us can actually process this and use it. However, a very tiny proportion of people have a condition known as lactose intolerance. This means that either there is a deficiency of the lactase enzyme or there is incorrect absorption of lactose even though there is enough lactase. The main symptoms which could be seen are bloating, gas and mild diarrhea. These are also symptoms of excess protein consumption or even some bacterial infection.

Myths About Lactose Intolerance

What has been found is that even if someone has an incorrect lactose absorption problem or a lactase deficiency, it does not mean that you necessarily get these symptoms. There are many other dependent factors due to which one can develop this intolerance:

  • The amount of milk or dairy products you have in a day. If you are having lots of it, then a problem could occur. However, if you go easy on the cream and cheese and just have small quantities of milk a couple of times a day, nothing may happen.
  • The form in which you have the milk or milk products matters a lot. It has been found that you can have buttermilk (chhaas) or fresh yogurt or skimmed milk and there is no problem.
  • One of the main culprits is soft processed cheese. The variety you find in sandwiches and pizzas. So processed cheese is avoidable. However home made cottage cheese in small quantities does not cause an issue.
  • All the milk and milk products these days contain contaminants. Contaminants are not just chemicals but also hormones given to livestock to increase production. Even if the fodder has pesticides or fertilizers, it finds its way in the milk and then our body, when we have it. These contaminants also trigger intolerance.
  • The age of the individual matters. With increasing age the lower should be the proportion of plain or raw milk. If you just add some water to the milk before having, then this problem disappears.
  • Another problem is excess protein. Having more protein than the body needs has similar symptoms as lactose intolerance. Just reduce or cut out non-vegetarian food rather than milk. This is because milk is significantly more healthy than meats. However, we tend to do the reverse. We do not reduce protein from food and then blame the milk. Also stop or reduce protein supplements if you are having excess protein.
  • There is also something known as a milk allergy. This is completely different from lactose intolerance.

Myths And Disinformation On Milk

There is suddenly a whole ‘anti-dairy’ lobby coming up which is pushing down the problem of lactose intolerance on the World. This is happening due to a few reasons:

  • There are various business interests and lobbies at work, especially the meat and processed meat industries. Milk is the only great vegetarian substitute for meats and all the essential nutrients. If you convince people to not have milk, consumption of meat goes up.
  • There is a genetic aspect to it as well. Members of the caucasian race are more prone to lactose intolerance and that too in small numbers. However, as discussed, this is also aggravated due to meat proteins.
  • Since most of the research has been done in the west, the same concepts are peddled to other races. To push down this concept on other races and countries, therefore, is strange. You will rarely find South Asians with lactose intolerance or milk allergies.
  • Further, the way dairy is primarily consumed in the West is also an issue. India or South Asia primarily has milk, buttermilk (chhaas) and home made yogurt or curds. The west is mainly focused on processed cheese, butter and cream. The latter does cause digestion problems.

There is another interesting aspect found. Milk given by indigenous Indian cows is lesser in quantity but is the most nutritious and healthy without any side effects. So do not worry at all. Go ahead and have some milk (watered down a bit if you will), buttermilk (chaas) and home made dahi or yogurt (curds).

Combine these with a healthy lifestyle and a great online yoga program or balanced diet plan from wellzee for good health. 

THE GLUTEN INTOLERANCE MYTH

By Gaurang Chandarana | February 2nd, 2016 | LEAVE A COMMENT

 

Digestive Disorders On The Increase

There are many health challenges we face these days. There are many reasons for this. Sedentary and irregular lifestyles are the main causes. These include minimal physical activity, impaired sleeping patterns and wrong eating and drinking habits. The digestive orders are of many types. These are minor digestive problems, enteritis, gastro enteritis, gas, bloating, acidity, constipation, gastric ulcers, loose motions and IBS (irritable bowel syndrome). Along with this we also face increased waist lines and other related lifestyle diseases.

Reasons For Digestive Disorders

There are so many causes for IBS (Irritable Bowel Syndrome) and all other digestive disorders. Many of these are listed below:

  • If we are stressed, our digestion goes for a toss. If we keep getting stressed for longer periods of time then our digestion capacity is impacted over the long term, causing related problems.
  • These days we out frequently. We pick up bugs and bacterial infections which impact our digestion. If we eat out too often then it can cause long term problems.
  • We eat a lot of processed, packaged and pre-packaged foods. Even though a lot of them claim to be healthy, there are always some additives or processing by-products which impact digestion.
  • A modern day life also prevents us from eating freshly made food. As a result, we land up eating stale food on a daily basis. Leftovers are kept in the refrigerator and re-heated and eaten. TV dinners are becoming more of the norm and one has time to cook fresh food for every meal. All this stale food is not good for the body.
  • Most of our food and drinks these days (including milk and drinking water) contains preservatives, hormones, pesticides and additives. All of these cause digestion problems.
  • We all tend to have little or no physical activity. In fact more and more people these days do no physical work. Most of us do not even exercise. However, we keep eating in the same way. This lack of physical activity or regular exercise is one of the main causes of digestion problems.
  • The trend these days is to eat a lot of heavy foods which require the digestive system to work harder. These include non-vegetarian food like read meat and sauce laden foods and curries, baked breads, pastries, sweets, processed cheese, fried foods, refined flour, junk food, burgers, pizzas, lot of sugar and so on.
  • We tend to have a lot of beverages like tea, coffee, alcohol, soft drinks and energy drinks. All of these are unhealthy and upset the digestive system completely.
  • One of the lesser known reasons for digestive problems is irregular or less sleep. We seem to be not only sleeping late but sleeping for lesser number of hours. Sleeping correctly, is therefore becoming core to proper digestion.

The Gluten Intolerance Myth

Now we have seen so many reasons for digestive problems and IBS (irritable bowel syndrome). Then how does gluten enter in the picture at all? Everyone talks about Gluten intolerance. When we talk about gluten intolerance researches are incomplete and biased. More often than not, they show only one side of the story.

We say one side of the story because gluten free products, gluten free wheat and other related products cost at least two hundred to three hundred percent more than regular wheat and other products.

The other fact is that gluten intolerance is a very minor problem. It only affects a miniscule amount of the population and that too, mainly in Caucasians. So what we have done is to generalize a non-existent problem for the whole population. This has been done through some smart marketing by the American processed food industry.

This has been spread so smartly and without any scientific research or basis; that the whole world is now running around to go ‘gluten free’. This is another myth like the ‘fat is bad’ marketing and the cholesterol myth. There is no basis to this. How people actually get affected by wheat or gluten is as random as tossing a coin and the outcome is less than one percent. More than ninety nine percent of people are not impacted at all. So the question we must ask is, why should we stop something if it does not harm us?

Even in people whom some such problems are seen, are not caused by gluten or wheat. The main reasons as we have already seen are incorrect and excess eating, processed foods; chemicals and hormones present in the grains, milk, water and other products. It has been found that if you just reduce grains and increase vegetables and fruits, the problem gets resolved on its own. It is probably only a very tiny percentage of the population which has a genuine gluten problem.

Gluten Researches

There are so many ‘credible’ researches done on Gluten intolerance. However, these do not take into account all factors like lifestyle, stress, food habits, exercise, differing metabolism, genetic and racial factors and so many other variables.

There are also other recent surveys and researches done by credible organizations and individuals which clearly state that there is no so such thing as gluten intolerance IBS (irritable bowel syndrome) caused by gluten in a majority of cases. Rather, it is a combination of all the other factors as already stated above.

What Is The Problem With Wheat?

Wheat causes a problem when have it in large quantities or products made of wheat which are ‘dense’ in nature. Refined and processed versions of the wheat also cause a similar problem as have gotten rid of the healthy fiber.

To give an example, baked breads will cause a problem, but the Indian ‘phulka’ or fresh chapati is very healthy. Both are made of wheat. This is because phulka is light and cooked through properly. Similarly, if you have pasta made of wheat, it may cause digestion problems because it is processed and very dense. But upma or ‘daliya’ (always freshly made and normally had as breakfast in India), made of cracked and broken wheat, called Suji, is healthy. Therefore, this does not cause a problem. This logic holds true for all grains and pulses. If we eat a lot of baked or ‘dense’ food or large grain based quantities, it will cause Irritable Bowel Syndrome and other digestive problems.

So the problem is not the wheat or the gluten in the wheat. It is the way we eat it and how much of it we consume.

The Main Solution

The solution to these problems is actually very simple. Improve your lifestyle and exercise or walk regularly. Reduce the consumption of all grains a little bit, and not just wheat. Eat more freshly prepared food and vegetables and avoid re-heated or outside food. Additionally, learn to sleep well with our sleep program or you can take our online balanced diet plan and learn how to eat more healthy. 

DO NOT FAST FOR GOOD HEALTH

By Gaurang Chandarana | June 2nd, 2015 | LEAVE A COMMENT

 

Why do We eat

Food is not only fuel for the body, but it also gives a lot of other nutrition which is required to run various internal body functions. So it is not just about energy or fuel. Also the body is actually made of billions of other cells which are separate living creatures. They also need nutrition and fuel. It is only if all the cells are healthy that we are able to function properly. So actually, we are feeding billions of lives, not just us. In turn, these lives help us remain healthy.

Food Processing

When we eat, the food is processed in stages. Very broadly, food is processed in four stages:

Stage 1 – The first stage is chewing. Most of the digestion, in a sense, actually happens in the mouth. If you chew your food well, digestion and absorption is much better. Not chewing your food well creates a lot of problems.

Stage 2 – The food then enters the stomach. In the stomach the food is processed in a manner that the intestines can use. The stomach is quite flexible and can comfortably hold between one to two liters of food and drink. It can also hold up to four liters of food and drink if you have overeaten. However, it cannot contract properly to digest the food properly. That is why, eat less so that the stomach and digest properly.

Stage 3 – The digested food then enters the intestines. The intestines absorb the required nutrients. Whatever, the body thinks may come in use later is also retained and gets stored as fat.

Stage 4 – Elimination. After digestion and absorption, all that is not required or non-digestible is eliminated from the body.

Fasting is Recommended at Times

There are various schools of thought which recommend fasting. It is supposed to cleanse the system or give it a rest. Ayurveda and naturopathy also suggest fasts based on your body’s state. It could be either a fruits fast or only liquids fast or a total fast. The role of fasting in Ayurveda is related to preventive and curative purposes for certain types of conditions. Some people fast once a year for a few days for religious purposes. Some fast by eating one meal a day. There are various such combinations.

Do Not Fast

There are benefits of fasting, however, the question to be asked is why do we reach a stage where we need to fast in the first place? Why do we need to cleanse or give the stomach a rest? We also get digestion related problems and stress related problems which impact digestion. If we are eating correctly, we do not need to fast at all. Not only that, we actually bring in imbalances in the body by fasting.

As seen above, we have seen the role of food and how it nourishes billions of lives. The problem starts when we eat incorrectly. That is why we have explained the digestive process as well. If we eat correctly, nothing unwanted builds up in the body or nothing goes wrong. In fact, you can eat every day of your life without missing a single meal and be much healthy than people who fast.

Eating Correctly

We therefore need to know how to eat correctly. Some of the following guidelines can help you:

  • Eat less at every meal
  • Eat every three to four hours
  • Each meal should have a liquid which cannot be water, tea, coffee, alcohol, soft drinks or juices
  • Chew very well. If this goes wrong, everything else goes wrong.
  • Your last meal should be early and the lightest meal of the day.
  • Eat healthy and nutritious food.
  • Eat balanced. We need a combination of all nutrients.

If we follow all of this, the body does not build up any unwanted bacteria, fat or toxins. You will always remain in a state of health. It has been found by yogis and now corroborated with evidence, that if you eat like this, you do not need any cleansing or fasting. Why trouble the body if it is not required?

If you need any help in creating your own eating patterns then do opt for one of our balanced diet plans and online diet consultation.

WEIGHT LOSS DIET PLAN

By Gaurang Chandarana | April 27th, 2015 | LEAVE A COMMENT

Background to ‘Fatness’

One of the biggest challenges these days is to manage your weight. Even young active people are now putting on weight much faster than before. Kids are definitely overweight and becoming fat. We now even have cases of children being born clinically obese. More than one third of the World’s population on an average is overweight. There are some regions in India and abroad where the percentage of fat people is touching closer to forty percent. Very soon, half of the world will be fat.

Problems with being Overweight

There are problems associated with being overweight. Some of them impact us as individuals, some as members of society and environmental concerns as well. Let us look at some of these challenges:

  • Being overweight greatly increases the probability of getting diseases like high blood pressure, diabetes, cardiac problems, ulcers, digestive disorders, gout, thyroid, breathing problems and many other problems.
  • There is a greater proportion of stress, physical, physiological as well as mental.
  • You consume more food than you need. One third or more of the world is consuming at least fifty percent more food than they need. This proportion of overeating and over nutrition will soon cross fifty percent of the world’s population. The drain on agriculture and the environment is massive just because we eat even a little more than we need. If we eat what we genuinely need, the world’s food and water problems can be solved without any effort.
  • The heat production and metabolism of overweight persons is modified. This leads to personal health problems and lowered immunity

Why Do We Become Overweight?

There are many reasons of putting on weight. In most cases, it is a combination of reasons why we become fat. We also do not realize and become aware that we are becoming fat. Soon, it is too late and we give up the efforts to remain fit. Some of the reasons are:

  • Wrong lifestyles; working erratic timings, sleeping late, not sleeping well and so on.
  • No physical activity. We are all getting physically inactive. There is no requirement these days to do any kind of physical work. Even the washing and cleaning is done by machines. Hard work is done sitting on a chair for many hours. Entertainment means being in front of a computer or television. Traveling is taking a cab or driving or taking an air-conditioned metro.
  • Erratic eating patterns. We eat when we feel like without any routine or discipline.
  • Wrong eating. We eat junk food most of the time. Even all the things we think are healthy may or may not be healthy. Even healthy foods can put on a lot of weight. Then they cease to be unhealthy.
  • We tend to eat much more than required most of the time. Portions are getting larger in our own meals even at home.
  • Eating packaged, processed, stored and pre-made food.
  • A large focus on flour, breads, bakes, pastries and sweets and fried foods.

Are We Overweight?

This brings us to an important question; how do we know we are over weight or fat? There are a large number of people who are fat and ignore it and say they are fine. There is also another set of people who are actually fine but keep agonizing. So what is the correct way to find out of we are fat or putting on weight? There are a few things to check:

  • have we visibly put on more weight over the weeks, months or years? If yes, then we are getting fat and need to take care. If we are at the same level, then we are fine.
  • There are indicators like fat percentage and waist to hip ratio to tell you if you are fat. These are ranges and we should not be too much beyond these ranges. Also we should not have an adverse trend. Example, if the normal fat percentage range for ladies is a maximum of 25%, we should be fine with two or three percent more. Also, there should not be an increasing trend. If you were at 22% before and now at 25% then you need to start paying attention. Waist to hip ratio is another indicator. Do not look at BMI or lean body mass. It will just confuse you. Fat percentage and waist to hip ratios are the key.
  • Do we fit in to our clothes? This is one of the simplest ways to find out if we have become fat (unless we already were fat).
  • Do people look at us and tell us we have put on weight? If more than one person says so, especially a well wisher or family member, then we should consider it.
  • Are we eating more than before and do we get cravings? If so, it is a sign to ‘fatness’.

Weight Loss Diet Plan

Once you have determined that you are overweight or fat or maybe on your way to becoming fat, then you quickly need to get onto a balanced diet plan. You can construct your own plan or take one of our balanced online diet plans to achieve balanced and gradual weight loss. There are some guidelines you can follow on your own to start eating for weight loss:

  • Always eat a little less than you ‘feel’ like eating.
  • Eat only enough so that you automatically feel hungry in three hours or so.
  • Stop having water during and forty five minutes after meals.
  • Reduce solids in your meals and have more of liquids like soup, dal, sambar, rasam, buttermilk, lassi, milk. However, do not have a meal which is only liquids. Twenty five percent to fifty percent of your meals have to be the mentioned liquids.
  • Avoid tea, coffee, soft drinks, fruit juices and alcohol.
  • Strictly do not have a meal after eight p.m. If you are hungry then have warm milk or a seasonal fruit.
  • If you feel hungry between your four meals, have lime juice, smoothies, seasonal fruits or some salad. Avoid snacking and eating more than four times a day.
  • Start and end your day sipping a glass of warm water.
  • Completely avoid junk food (including health food pizzas), fried food, stale, pre-packaged food, processed and canned foods, sweets, pastries and foods which are high on salt and preservatives and those which contain chemicals of any sort.
  • Focus more on lightly cooked vegetarian food.
  • Walk four times a day for fifteen minutes, preferably before your four meals; breakfast, lunch, snack, supper.

To know what to eat and how many times without sacrificing nutritional value, opt for our balanced diet plans or take a diet consultation from wellzee.

HOW MUCH TO EAT

By Gaurang Chandarana | April 22nd, 2015 | LEAVE A COMMENT

 

Background

Since there is a lot of information available these days on diet and nutrition, it becomes difficult to understand what is relevant or correct. There are pieces of information which are relevant in context to a situation, problem, race or place. However, we tend to generalize it push the same ‘facts’ for everyone in the nutrition field.

RDA and Calories

There are two such categories which are widely misunderstood and misinterpreted. These are calories and RDA or what are known as recommended dietary allowances. Let us look at calories first.

Calories

Calories are nothing but the energy generated by eating and digesting food. This is in the form of heat. When we eat more than the body’s requirements, the excess is stored as fat. Therefore, calories came in vogue and everyone is obsessed with calories. This is completely incorrect.

Each body is completely different so we cannot by go by averages or ranges. Calorie requirements change even for an individual based on activity levels, lifestyles, weather, location, age, stress, illnesses and metabolism changes. So we cannot say that someone needs to have a certain number of calories. It has been found that people having much lower calories are equally or more healthy than those having recommended calories.

The biggest culprit these days for unhealthy eating is the focus on calories. We get stressed about the calories we eat. Eating food in this fashion has no meaning. You may start to look thin but you will still get diseases at a later stage. We will see how to tackle this problem.

Recommended Dietary Allowances (RDA)

These are standards which are published as to how much of which nutrient to have in a day. Again the problem is the same. Each individual is completely unique. These (RDA) came into being for areas which were constantly in drought, wars, famines or very poverty stricken.

For example, there is a certain protein intake recommended. However, protein requirement varies wildly from one individual to another and also based on age, race, physical activity, etc. There are individuals who are more healthy and fit taking half the recommended protein. There are also people who take the recommended intake and are fat and unhealthy or have diseases.

Similarly there are RDAs for vitamins and other nutrients. These are no longer good even as guidelines. It only makes us very stressed. Instead of enjoying food, we agonize about it. Food eaten in stress or agony leads to incomplete digestion and absorption.

How Much To Eat

If we are saying that calories and RDAs have no meaning then how do we know how much and what to eat? Food is a part of life. It is not a separate activity from your personality, body and life. Laboratory measurements can never work so long as life is involved. There are some well evolved guidelines and rules for eating as per Yoga and Ayurveda. If we follow these, we will always remain healthy and not become fat. If we are, we will start to lose weight.

  • Do not eat till you are full. Always eat only so much so that you start feeling hungry after three to four hours.
  • At any meal, only fifty percent of your food should be solid. Twenty five percent should be a liquid like soup, milk, dal, kadhi or buttermilk. Twenty five percent should remain empty. Over a period of time, we will automatically know how much to eat.
  • If your physical activity levels drop or likely to drop for a longer period of time, immediately cut down on food. Initially you will feel hungry as per your previous requirements, but the body no longer needs it.
  • When you increase your physical activity, increase your food but gradually. Even then, have more of liquids, fruits and salads.
  • When the climate becomes or hot or you are visiting a much warmer place, consciously reduce food intake and substitute with liquids.
  • When eating out or ordering junk food, eat silently and very slowly. This will ensure you feel full very fast and cannot eat more of unhealthy food.
  • Do not get carried away at buffets, social events and get togethers. Fill up a small plate only once and avoid snacks. If you have starters or snacks then do not have the main course or meal.
  • Eat only so much that satisfies your hunger. Do not force yourself to eat. If on a certain day, you are eating much less than your normal quantity, do not force to eat the same quantity. It is fine to eat lesser than your normal appetite, at times.

Just follow these guidelines and listen to your body, not your tongue or mind. To learn how to follow a balanced diet plan and complete all your nutritional requirements with less quantity, take an online diet plan from wellzee.