Protein amino acid profiles

Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body. They’re needed for vital processes like the building of proteins and synthesis of hormones and neurotransmitters. Some may also be taken in supplement form for a natural way to boost athletic performance or improve mood.

They’re categorized as essential, conditionally essential or nonessential depending on several factors. Amino acids are organic compounds composed of nitrogen, carbon, hydrogen and oxygen, along with a variable side chain group.

Your body needs 20 different amino acids to grow and function properly. Though all 20 of these are important for your health, only nine amino acids are classified as essential. These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Essential amino acids can’t be made by your body and must be obtained through your diet.

When you eat protein, it’s broken down into amino acids, which are then used to help your body with various processes such as building muscle and regulating immune function .

There are several nonessential amino acids that are classified as conditionally essential.

An amino acid that can be made by humans and so is not essential to the human diet. There are 11 nonessential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

These are considered to be essential only under specific circumstances such as illness or stress.

For example, although arginine is considered nonessential, your body can’t meet demands when fighting certain diseases like cancer.

That’s why arginine must be supplemented through diet in order to meet your body’s needs in certain situations.

The nine essential amino acids perform a number of important and varied jobs in your body.

Though amino acids are most recognized for their role in muscle development and repair, the body depends on them for so much more. That’s why essential amino acid deficiencies can negatively impact your entire body including your nervous, reproductive, immune and digestive systems.

Foods that contain all nine essential amino acids are referred to as complete proteins.

Complete protein sources include:

Meat

Seafood

Poultry

Eggs

Dairy Products

Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well .

Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.

However, if you’re following a plant-based diet, you can still ensure proper intake of all essential amino acids as long as you eat a variety of plant proteins each day.

For example, choosing a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met, even if you choose to exclude animal products from your diet.

Obsession with protein

In this rat race of fitness we are consumed by many protein supplement industry and are subconsciously forced to buy them. Not that they don’t work, supplement are great way to fill out missing macros but cannot be a replacement for actual meals.

Protein is found in every cell of out body and are necessary for the well being of our body

Protein contains carbon, hydrogen, oxygen and nitrogen. They are distinguished from carbohydrates and fats by the presence of nitrogen. Protein molecules which are made up of 100’s of amino acids are much larger than carbohydrates or lipids (fats) molecules.

Functions of proteins

  1. Basic body composition(forms muscle)
  2. Growth and repair of our body
  3. Muscle contraction
  4. Control body function through hormones
  5. Immunity
  6. Transport oxygen and nutrients
  7. Regulating metabolism
  8. Energy

However we don’t need as much protein as we think. Protein deficiencies are very rare.

HOW MUCH PROTEIN DO WE NEED?

Every person needs different amount of protein depending upon his health, genetics and physical work load.

As a rough guide:-

  • 0.75 grams/kg of body weight for adult women
  • 0.84 grams/kg of body weight for adult men
  • 1 grams/kg of body weight for pregnant women and men/women over age of 70

This is the recommended daily intake to meet you basic requirement, the amount you need to prevent you from getting sick.

Physically active people will need a bit more of protein than above cases due to wear and tear of muscles and other body component

  • Sports athletes need around (1.4-1.7 grams/kg of body weight)
  • Endurance athletes need around (1.6 grams/kg of body weight)

Elderly people, people recovering from injury and surgery need more protein.

RDA’s recommend taking 15-25% protein of your daily caloric intake. Going to a most of 35-40% protein of you daily caloric intake may be safe. Above that is unknown and may be harmful.

THE POTENTIAL RISKS

  • If you are consuming too much protein and have a low intake of carbohydrates, your body will start break down muscles to make glucose
  • High protein diet (like keto diet) usually lack fibre. Which may cause constipation, bowel disorders and increased risk of colon cancer
  • High protein intake from (predominantly animal products) with high cholesterol and saturated fats may be associated with chronic conditions including heart and type 2 diabetes
  • The liver and kidneys are put under strain because they have to detoxify and eliminate high quantities of protein by products
  • Greater loss of calcium may increase risk of osteoporosis as consumption of high animal protein products cause people to excrete more calcium from their kidneys

It is advised not to worry too much about your protein intake by spending large amount of money on supplements (protein powders)

Eating a wide range of whole foods will do the trick

Even if you are on a VEGAN or VEGETARIAN diet, if you get enough calories from your wide range of whole foods. You’ll get more than enough of good quality protein and will beneficial for you sports and physical goals.

Health is a state of complete physical, mental, and social well-being.

Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.- World Health Organization

When we talk about health, we only equate health to the absence of disease and fitness to a slim and toned body. Health is a very simple word but has different and broad dimensions associated with itself. Health is dynamic and has many dimensions such as

1. Emotional health- Emotional health refers to how well you cope with your emotions and understand them in your daily life.

2.Intellectual health- This refers to having a mind that is open to knowledge and new ideas.

3. Spiritual health- As the name suggests, it is how calm we are inside and our deal with the outer world striking a balance.

4.Occupational Health- When you are happy with what work you do and are surrounded in a healthy environment.

5. Social health- This reflects how well we perform our social responsibility and live with harmony in our society.

6.Physical Health- This is also an aspect of health. It means how well we eat, exercise and adopt healthy habits for our body and wellness.

People only focus on one aspect that is physical fitness, we focus on exercises, hitting the gym. Our primary goal becomes to be in shape, and we do not consider other aspects of health.

The main factor that determines our health is our lifestyle and researches tell that many people die due to lifestyle diseases and not illness. Diseases such as cancer, heart diseases result from a lifestyle which includes overeating, smoking, high levels of stress, high blood pressure. Cancer is associated with both nutritional and human activity environmental factors. An unhealthy lifestyle is also at the root of suicide and homicide. A sedentary lifestyle is responsible for 23% of deaths from leading chronic diseases.

In order to improve our health, we need to make healthy changes in our days. We all have the knowledge but we do not have the will to make necessary changes. The first step to enhance our health is to make small changes in our lifestyle and do a little bit for every aspect of health.

When you wake up, sit in silence for some time and meditate. Think of how you are dealing with emotions and talk to your inner self. Take daily affirmations of peace and patience. You will see how much positive changes it will bring to you mental and spiritual health. Spare a minute everyday to thank god for everything you have. Engage yourself in some exercise daily even for a short time. This way you will work on all the aspects of your body.You are the temple and you have to take care of your own health.

Now you know what health is, and the next time anyone refers to it, You know what is the true reflection of health.

It is truly said that “Health is wealth”,Without health we are nothing and we can experience nothing. Always take time out for yourself and introspect on the quality of lifestyle you are living .

LIVEHEALTH – India’s Health Care Platform

Blog by : Vineet Chatterjee

LIVEHEALTH – India’s Health Care Platform

LIVEHEALTH aims to bring the eco-system experience in healthcare, where health providers and customers are connected in a single environment. The startup is based out in Pune but it also has its sales offices in Mumbai and Bangalore as well. Founders: Abhimanyu Bhosale – Co-founder & CEO, Mukund Malani – Co-founder & CTO.

 

Currently, the healthcare delivery system is fragmented and hence the end-user experience is completely broken. There are just handful of healthcare companies who are working on the delivery side of healthcare. Livehealth is trying to bridge the gap between the healthcare providers and the consumers by connecting them and allowing them to communicate in the possible way so they both benefit from it.

The startup aims to help health providers, patients, health researchers, government bodies, etc. analyse the vast amount of medical data generated on a daily basis at the provider’s end which otherwise is only provided in the form of paper-based reports and PDFs and is not at all useful. With revolutionizing healthcare delivery it also help providers manage their day to day processes better.

At present, Livehealth’s revenue model for B2B is – it charge the laboratories and diagnostic centres for using its software to undergo their day to day functioning. The pricing is per month basis so the customer doesn’t have to pay a lump sum amount along with an Annual Maintenance Charge (AMC).

And its revenue model for B2C is – it provide healthcare providers with a personal page for themselves where they can publish and sell health packages online and the consumers can book and purchase these packages using its multiple payment gateways. The startup charge a small percentage of the package amount to the health providers for the same.

The startup has more than 175 customers and Diagnostic Centres and Laboratories across 18 different cities. It has more than 5,000 monthly active users and 1 million + medical records generated per month. Patients can use LIVEHEALTH to Manage, Track & Monitor your health. Doctors can have the Patient Records at your fingertips. For Diagnostics, it is a complete management solution for their own center.

For Health Providers, LIVEHEALTH not only helps them work remotely, but also efficiently. It helps them visualize their finances and operations with analytics, charts & statistics. While maintaining the focus on the patient.
For patients, it helps you manage your medical records without you having to do anything. It brings our understanding of healthcare and analytics to help us manage our health better and more easily.

Healthy Habits

Blog by : Anushka Jain

Healthy Habits: Importance of Proper Sleep:

 

In 2018, nobody really has time to have a proper sleep. With a lifestyle so busy and stressful, a good night sleep plays a vital role in our health. But we all still compromise our sleep and go on without it. What we don’t know is: proper sleep is just as important as proper eating. In order to survive the stress our mind and body go through, we need to improve our sleeping patterns. But before that, we need to learn how important sleep exactly is.

 

  1. Obesity:
    People who don’t get proper sleep are easily more immune to obesity as poor sleep is directly linked to weight gain. This is believed to be affected by various factors, including hormones, poor motivation to stay active and poor stamina. Also, when we sleep less, we get hungry more often, leading us to take in more meals than necessary. Aren’t you scared knowing that your lack of sleep can gain extra fat in your body?
  2. Concentration:
    When your body suffers from a lack of sleep, you have a hard time concentrating properly. Because our body is too tired to focus, it directly impacts our daily work and productivity. You may be losing sleep to work but you sure aren’t putting your best efforts in it and not performing well because you cannot concentrate properly. Better option: have a good sleep and then work with full focus. This will lead to better performance, stronger memory, and good observation skills.
  3. Stamina & Performance:
    Good sleep always results in enhanced stamina and performance. A study on athletes has shown that athletes who have a good night sleep tend to perform better in the field. On the other hand, athletes who don’t sleep well get tired soon and can’t multi-task on the field.
  4. Heart Diseases:
    Sleep majorly affects the performance of our hearts. People who sleep poorly have a greater chance of suffering from heart diseases and getting a stroke as sleeping problems directly risks your body to chronic illnesses. So, avoid losing your sleep for petty reasons. You might end up risking your health.
  5. Diabetes:
    Lack of sleep can affect the sugar level in your blood. It can also reduce the sensitivity of your insulin. A lot of studies have shown that people who sleep less than 6 hours at night always end up getting Diabetic after a while. Even young people start seeing diabetic symptoms in themselves after risking their sleep. Our body glucose gets unstable when it undergoes fatigue after less sleep.
  6. Depression:
    Often, depression, sleeping disorders and other mental illnesses affect us more easily when we decide to disturb our sleeping patterns. It is known that 90% of people suffering from depression have had sleep problems in the past and are still going through it. Poor sleep is also linked to suicidal thoughts, increasing your chances to death by suicide. It is better to consult a psychologist for your sleep issues than get late and consult them for depression. Take precautions from the start.
  7. Immune System:
    Health professionals say that even a small loss of sleep can lead to a weak immune system. The body always stays feeble and tired, leading to body aches, headaches and several other diseases that a weak immune system ends up catching. Lack of sleep is really dangerous as it can literally disturb your whole system.

 

Jowar Roti Recipe

Blog By : Vaishali khanna – BFY Faculty

Rich, bitter-y and fibrous in texture, this millet is grown in abundantly across india but often loses out owing to the wheat fixation that runs in our country. Being good in protein, iron and copper, this gluten free grain has been known to play a crucial role in cellular function and repair. The rich quantity of potassium and phosphorus helps lower cholesterol and manage high blood pressure. Most importantly, the grain is incredible rich in fibre and hence should be part of your daily diet.

 

Jowar roti recipe:

Ingredients:

  • 1 cup jowar flour/ sorghum flour/ jolada hittu
  • ¾ cup hot water or as required to knead the dough
  • ½ cup jowar flour / sorghum flour/ jolada hittu for dusting

 

Method:

  • Firstly, in a large mixing bowl or kadhai take jowar flour and make a well in the centre
  • Furthermore, add ¾ cup hot water and knead to smooth dough
  • Take a small ball sized dough and make a ball out of it
  • Further, pat and flatten with the help of palm and finger.
  • Also dust the work station with little jowar flour to prevent roti from sticking while patting
  • Now pat gently with one hand and the other side to get round shape
  • Make sure to dust with jowar flour if required
  • Further, with both hands pat as thin as possible
  • Also dust off excess flour from the roti
  • Put the flattened dough onto the hot tawa
  • Spread water over the roti with help of hand or wet cloth removing excess flour
  • Wait until the water evaporates then flip it to the other side
  • Press gently and cook both sides
  • Serve warm with dal and sabzi for a complete balanced meal

 

Cinnamon Quinoa Breakfast bowl

Blog By : Vaishali khanna – BFY Faculty

Cinnamon Quinoa Breakfast bowl

  • Rinse and drain about 0.5 cup quinoa
  • Place it in a saucepan and add 1.5 cups milk(Can be almond milk, coconut milk or soy milk), 0.5 inch cinnamon stick and 1-2 drops of vanilla essence
  • Bring it to a high simmer, cover and reduce heat to a low simmer for 15 minutes
  • After 15 minutes, remove the pan from the heat and let the quinoa sit for 5 more minutes or until the milk is absorbed and the quinoa is cooked
  • Taste and add grated jaggery about 1 tsp
  • Scoop the quinoa into two bowls and top with toastd almonds/ toasted coconut or fruit like chopped apple.
  • Serve warm

 

Fight with Depression

Blog By – Vaishali Khanna

We here it almost everyday from someone or the other that I’m depressed when in-fact they mean “I’m fed up because I’ve had a row or failed an exam or lost my job” etc.These ups and downs of life are common and normal and most people recover quite quickly however,depression is a mood disorder characterized by feelings of sadness, hopelessness, helplessness and worthlessness.

It lowers motivation and energy levels.Depression permeates through the body and mind.Symptoms can become severe enough to interfere with day to day activities. When depressed,you may often experience feelings of low esteem,guilt and self reproach driving you to take irrational decisions.

Women are more likely to become depressed than men.The higher risk may be due in part to hormone changes during a woman’s life.Men are less likely than women to get help for depression.They may show the common symptoms of depression,but they’re more likely to be angry and hostile and few may mask their condition with alcohol or drug abuse.The risk of suicide is greater for men than for women.

Elderly people may become physically ill and less active than they once were.They may lose their loved ones or may have to live alone.These changes can raise the risk of depression.

Depression is typically diagnosed simply by a clinical interview asking about the core depressive symptoms.People tend not to recognize depression, even it’s right before their eyes.Never overlook the various symptoms.Being honest with one’s self is the key to be able to cure such an illness.Depression shouldn’t be something that one fear of, instead,one should just start taking charge of his/her life and actually face this illness and fight it.

 

Be fit and train people to stay fit visit our site BFY Sports and Fitness for fitness certification

Nutritional Counseling

Blog By- Vaishali Khanna – BFY Faculty

What is Nutritional Counseling?

Nutritional counseling is a type of assessment made which analyzes various health needs in regard to diet and exercise. A nutritional counselor helps people to set achievable health goals and teaches various ways of maintaining these goals throughout their lifetime.

Nutrition is an important part of a healthy lifestyle. Without proper nutrition, one does not have enough energy to make it through the day. Also, health declines without proper nutrition, making one more susceptible to illness and disease.

During the assessment, the counselor provides information based on a person’s current status, helping to improve overall health.

Many nutritional counselors recommend fitness programs and nutritional supplements. By seeing a nutritional counselor instead of looking and testing out various products, time is saved. Through nutritional counseling, basic health needs are met and specialized information is given to fit each person’s everyday lifestyle.

Benefit From Nutritional Counseling?

A Healthier Lifestyle

Nutrition is an important part of a healthy lifestyle. Without proper nutrition, you don’t have enough energy to make it through the day. Also, your health can decline without proper nutrition, making you more susceptible to illness and disease. It is a known fact that a lot of diseases today are caused by an unhealthy diet.  Whether it is because the quantity of fat and calories leads to obesity, the lack of nutrients needed for a strong and healthy immune system, or the amount of chemicals and trans fats that are included in processed foods, unhealthy eating can lead to major health problems. Nutrition counseling is usually offered at eating disorder treatment clinics, but many health and fitness centers also offer this valuable service.

Getting Fit More Quickly

Many nutrition counselors recommend fitness programs and nutritional supplements. By seeing a nutritional counselor instead of looking and testing out various products and fitness routines on your own, time is saved. Through nutritional counseling, basic health needs are met and specialized information is given to fit your individual and personal lifestyle.  If you need help learning about nutrition, Huntington area services can help you get started!

Nutritious & Delicious Foods

Eating foods rich in nutrition doesn’t mean eating lettuce and cottage cheese for the rest of your life!  Salmon, chicken breasts, natural peanut butter, eggs, whole grain pasta, brown rice, and of course, all kinds of fruits and vegetables – these are all wonderful sources of great nutrition and they are all super delicious!

Nutrition Counseling Goes Deep

Nutritional counseling aims to get to the root cause of health concerns, rather than just tackling the symptoms.  Once you get it all figured out with the help of a counselor, you will look and feel better, your energy level will increase, you will be able to control your weight,  and you will no longer feel the need to try the latest fad diet.  In addition, your mood will be elevated due to your increased energy level, and you will have improved your concentration and memory.  One more thing – you will find that you get fewer colds and infections!

Additional Benefits

Learning about and practicing good nutrition can also help improve such conditions as tiredness and fatigue, mood swings, weight problems, skin conditions, digestion problems, arthritis, menopause, high blood pressure, and migraines and headaches.