Benefits of Yoga for Children

Suryakant

Blog by: Suryakant Tripathi.

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Yoga (meaning union or yoke) is the practice of accessing and integrating all aspects of our true nature — body, mind, and spirit — in the pursuit of inner harmony, says Alexandra De Collibus, a yoga teacher and founder of Sweet Pea Yoga, a yoga studio for infants, toddler, and kids located throughout Massachusetts. As yoga becomes more popular in schools through physical education classes and after-school programs, that popularity comes with controversy. Although many adults like the benefits of yoga, some parents feel that the practice might have a religious association and, like prayer, shouldn’t be allowed in a public space. They argue that yoga is an offshoot of Hinduism and that it disseminates religious and meditation principles with its use of “om” and “namaste” chanting. Some also believe that the asanas, or postures, such as the sun salutation, are a form of Hindu religious worship. To dispel this notion and avoid any religious or cultural messages, most yoga teachers focus on the benefits of the exercises and use generic terms, instead of the Sanskrit names, for the poses, renaming them cat, bridge, table, tree, downward-facing dog, volcano, and so forth. Yoga’s rising popularity can be attributed to its basic stretching advantages and improved body awareness, with the added component of a mind-body connection.

Despite the controversy, yoga is beneficial to kids in many ways. Because children encounter emotional, social, and physical challenges or conflicts, a dedicated and intentional yoga practice that includes breathing techniques, behavioral guidelines, and physical postures can be incredibly valuable for them.

Yoga is something children can practice anywhere and that the breathing, the concentration, the poses, and the way kids learn to act or react to situations, will lead to constant self-discovery and inquisitiveness. Plus, yoga is portable, and no mat, special clothing, or special pillow is absolutely necessary.

It Enhances Physical Flexibility Yoga promotes physical strength because kids learn to use all of their muscles in new ways. Whether a pose is done standing, sitting, or lying down, each one can challenge various muscle groups while helping a child become aware of his body and how it efficiently functions.

It Refines Balance and Coordination Balance is a key element of yoga. Balancing poses were created to promote mental and physical poise, as mental clarity and stability emerge from the effort of trying the poses. Even if a child has difficulty standing on one foot, she learns mental and physical balance if she can stay calm when she falls and when she gets up to try again. As children learn to improve their physical balance, they will be filled with a sense of accomplishment. Coordination is also closely tied to balance and promotes overall dexterity. Some yoga teachers and occupational therapists use finger yoga and other specialized techniques to help children with gross and fine motor coordination.

It Develops Focus and Concentration The act of practicing poses encourages children to clear their mind and focus on the effort. As a result of this single focus to achieve a particular pose or stay balanced, yoga helps children to focus and concentrate in school and get better grades, several studies note.

It Boosts Self-Esteem and Confidence Yoga helps to instill confidence and to bring learning to children on an experiential level, Enneking says. “It helps to provide building blocks for the future. It is our responsibility to develop our children’s sense of wonder and to give them a strong sense of self so they know where they belong in this world and can contribute to making their community a better place.” Yoga teaches them to persevere, be patient, and work toward their goals. A yoga teacher can only offer guidance; it is the child who has to work to succeed. Therefore, when a child masters a pose, it gives him confidence and self-esteem. Enneking often describes kids’ yoga as “prehabilitation,” a proactive action to ward off instability or sickness; yoga also provides tools for practicing compassion, mindfulness, generosity, focus, strength, and flexibility.

It Strengthens the Mind-Body Connection Yoga helps kids achieve a sound mind in a sound body by exercising the physical body and calming the mental spirit.

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Signs of a weak immune system| Sonali Shukla

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Blog By: Sonali Shukla

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How well are you keeping up with your shield guard?

Some of us appear to survive cool and influenza season with nary a sneeze. But bounty others appear to come down with a great many colds; sidelined with a ceaselessly stuffed-up nose and hacking hack that keeps going all winter. So what’s the difference between these two groups?

Find the answer below, by analysing if you are able to keep away with the following issues while making your immune system strong:

  • Drinking enough water is not your priority

Water helps your body to flush out toxins keeping your body hydrated and energised. Not drinking enough water is the common mistake we make without even realising it. Water may be a scarce source but inevitably vital for human body.

 

  • You carry those extra pounds

Excess weight has never helped nor will it ever. So obesity doesn’t only bring problems to your body but also to your immune system which can help eradicate them. So if you weigh more than you require to, it’s time for serious action. So break a leg and protect yourself.

 

  • Stress is never off your mind

Long term stress has the power to lower the response rate of your immune system, making it weak and letting in major health issues. So give yourself some time off the work. Because, “health is wealth”. If earning is important then, so is living.

 

  • Not having a good night’s rest

If you’re sleeping less than 8 hours a day, you’re welcoming major hindrances to your immune system. Let’s not forget that “A healthy mind resides in a healthy body”. So adequate sleep is not an obligation but a necessity to keep yourself safe and sound in the long run.

 

  • Falling sick is no big deal to you

When you have to carry that kerchief around all the time to be able to sniff and cough, you already are in the weak immune zone. It calls for a early morning exercising, including those not-tasty-but-healthy veggies to your diet and getting good rest.

 

None other than you can protect your body and the one who’s in-charge of accompanying you to protect it (immune system). Take simple steps towards a healthy life.


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Benefits of Cucumber- Jyoti Hassanandani

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Blog By: Jyoti Hassanandani

Cucumbers can be one of your best allies in your fitness journey. How? Read below:

1 – One cucumber is just 50 calories. At times you tend to get ravenous and look for quick snacking options. Usually you would reach out for bread, biscuits, dry fruits, junk food etc just anything that is quick to grab. These food items are calorie packed and sometimes not very nutritious. Since you are hungry you tend to hog on them and hence end up consuming too many calories. Cucumbers are low calorie option, quick to grab which even if you hog on wouldn’t add up to too many calories.

2 – One large cucumber has 2 grams of protein. Protein keeps you satiated for longer duration of time. So if you eat 3-4 cucumbers in a jiffy then effectively you have still consumed just 150-200 calories and 6-8 grams of protein.

3 – Cucumbers are natural diuretics. It flushes out excess water from your body. It is high in potassium. Potassium counterbalances the effects of sodium. Hence eating cucumbers can help you counteract the effect of excess salt you tend to intake. Potassium is also associated with lower blood pressure,

4 – Cucumbers are widely used for detoxification and colon cleanse. It is high in soluble fiber. A healthy colon promotes better assimilation of food and faster metabolism. So regular intake of cucumbers keeps your colon healthy.

5 – Cucumbers make a very good snacking option in between meals as they are low in calories. So don’t add up much to your overall daily calorie intake.


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Are you working out and getting no results?- Read the blog to know why!

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Blog By: Kartikeya Chaturvedi

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There is a reason why everything happens and there are many reasons why you are not getting your desired results even after working very hard at the gym. It is true that a lean body comes after hard work, but that’s why we rate smart work over hard work!
Here are the reasons we list below to let you know, that what might be going wrong in your case.

  1. You’re not eating enough- Starving?

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    If you want to get big, you have to eat big. The first rule of bulking up is to eat properly.  When your calories are in surplus, you put on weight; when they are in deficit, you lose weight. To get there, eat at least 6-7 meals a day rich in good carbs, healthy fats, proteins and vegetables.

  2. Eating junk to maintain calories- Eh?

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    Eating big does not translate into eating junk!  You need to eat clean to get that lean bulk or else, you will pack on fat. Our goal is to add on more muscles, not fat. Add complex carbohydrates like brown rice, sweet potato, oats, proteins like chicken, whole eggs, fish, paneer and whey protein. Healthy fats like olive oil, nuts, and avocado are a must. Remember, in a bulking phase good carbohydrates are your best friend.

  3. Inadequate Sleep
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    One of the most ignored aspect of muscle growth—sleeping—can immensely amplify your gains.  A good physique is a result of synchronized intense workouts, proper nutrition and adequate amount of rest/sleep. Always remember, muscles are torn in the gym, fed in kitchen and grow in the bed. At least 6-7 hours of sound sleep is mandatory for effective hypertrophy.

  4. Too much or too little cardio !
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    It is extremely important to incorporate some amount of cardio in your bulking up schedule for the following reasons: it keeps your heart function smooth and it helps tame the unwanted fat. For ectomorphs, 15-20 mins of low intensity cardio twice a week is more than enough. Whereas for endomorphs, 30 minutes of low or moderate intensity cardio 5-6 times a week would give them that extra edge.  Also remember, doing excess cardio, and skipping weight training will lead to muscle loss.

    So, to bulk up like hulk, follow these and achieve your goals with ease.


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Indian @ Rio Olympic 2016: Tintu Luka- Track & Field

Suryakant

Blog by: Suryakant Tripathi.

Tintu Luka (born 26 April 1989) is an Indian track and field athlete who competes in the 800 metres and 400 metres. She is the national record holder in the women’s 800-metre race. She is coached by P.T. Usha at the Usha School of Athletics, Koyilandy, Kerala, and is supported by Olympic Gold Quest.

She was awarded Arjuna award by Government of India in 2014.

In 2008, Luka won a silver medal in the 800-metre race at the Asian Junior Athletics Championship in Jakarta.

Tintu Luka won the bronze medal in the women’s 800 metres event of the track and field competitions at the Asian Games 2010.

 

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Treat your taste buds with these healthy snacks everyday!

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Blog By: Kartikeya Chaturvedi

We all get bored with our diets, specially when we are on a fitness regime. I thought why not bring something tasty to your knowledge so that you can keep up with your health as well as the taste buds? Following are some super healthy snacks specially chalked out for you . Thank us later !

  1. Almonds and Peanuts

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    A handful of almonds or peanuts will not only keep you full but also provide the daily dose of protein you need. The only effort you need to make is pack it in an air-tight container. To make them more delicious you can roast them and sprinkle some salt and pepper on it.

  2. Sprouts

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    Sprouts are low in calories, high in fibre and protein and an excellent choice to munch on in between work. If your taste buds are always on the lookout for something chatpata, make a sprout salad with chopped onions, cucumber, tomatoes and green chillies.

  3. Rice Flakes
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    Who doesn’t like Bhel Puri or any other chaat made with puffed rice. If you are not a pro with bhel puri, just toss in some cucumber, tomatoes, roasted peanuts, green chillies, salt and you are good to go. Poha is another easy thing to make and if not that, then just get a packet of diet chidwa.

  4. Oats

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    Oats are really easy to make and we are not talking about those ready to eat oatmeal that are full of preservatives. All you need to do is cook oats in water or skimmed milk and it takes even less than 10 minutes to make it. Show off your culinary skills guys!

  5. Boiled Eggs

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    Boiled eggs are an excellent source of protein and possibly the first thing our gym trainer asks us to include in our diet. Boil extra eggs so that you can have some in the morning and leave some for the later part of the day. Though be a little conscious about the smell.

  6. Fruits
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    When we said that eating fruits everyday gets boring, we did not intend on eliminating them totally. You can change the fruits daily. For instance, frozen bananas on one day and maybe fruit cream on alternate days.  Even apples and peanut butter make a great combination.

  7. Yoghurt and Boiled Vegetables
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    Yoghurt is great for our digestive system and is a good source of probiotics. To make your snack more delicious and nutritious, you can boil your favourite vegetables and mix them with an yogurt dressing.


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“Be fit,Stay Fit, Help others Keep fit” Says Mr.Rajeev Goenka (Founder Ceo, BFY)

source: https://www.youtube.com/channel/UCL1t7vEG7N1DzgLfN7c0gjg

Every company has it’s vision and mission and it is a responsibility of the company to make sure, they also are contributing to the society and country. Mr. Rajeev Goenka, Founder Ceo of BFY Sports n Fitness, a company which is offering & promoting healthy lifestyle in India since 1999 was on a business tour when he was interviewed in Pune. That’s when we asked him to give a short message to the public, about his idea of fitness, and how he plans to skilfully build India into a healthier country. Watch his interview and share your comments!

 

 

By: Kartikeya Chaturvedi

Essential Fats and Oils

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Blog By: Manasi Joshi

There are 9 calories in 1 gram of Fat.  The double of Carbs and Protein. That is why it was recommended earlier to cut down on your fat intake if you are into weight loss, as the total calorie of that food item comes down drastically if the oil is reduced. Dietary fat is important for many body processes. It helps in transportation of some vitamins and in production of some hormones. Fat-soluble nutrients, such as vitamins A, D, E, and K and the carotenoids, rely on fat for proper absorption. It gives the feeling of satiety; protective insulation is given by subcutaneous fat, which is below your skin, and protective cushioning by the thin layer of fat that covers the internal organs

Groups of Fats

Dietry fats can be classified into four groups:

  1. Saturated Fatty Acids ( SFA ) :

    They are solid at room temperature. Exception is coconut oil because of the short chain fatty acids. SFA contain the maximum number of Hydrogen that the chain can hold.  The level of saturation determines the consistency of the fat at room temperature. Food sources are whole milk, cream, ice cream, butter, cheese, egg-yolk, red meat, lard, margarine, chocolates, rich desserts, coconut and coconut oil.

  2. Mono Unsaturated Fatty Acids (MUFA) :

    Contains only one double bond. Oleic Acid (n9 – omega9) is the most common MUFA. It is technically not an essential fatty acid as the body can produce a limited amount if the essential fatty acids – n3 and n6 are present. N9 plays an important role in lowering cholesterol levels. The oil made by our skin gland is the same n9 found abundantly in olive oil. Food sources are Olive Oil, canola oil, peanut oil, peanuts, almonds and avocados, poultry, eggs

  3. Poly Unsaturated Fatty Acids ( PUFA ) :

    Contain two or more double bonds. They are mainly of two types n3 and n6 fatty acids. They play many important functions in the body. They are essential fatty acids as they cannot be produced by the body

  4. Trans Fatty Acids

    Trans fats are made when liquid oil has hydrogen added.  The process makes a more solid fat that is more versatile than liquid oils, aids in preserving the freshness of products, and, in commercially prepared foods, provides a taste and texture similar to regular fat.  Despite these desirable characteristics, research has found trans fats are not heart-healthy fats, so in the past few years many food manufacturers have successfully removed or reduced trans fats in their food products. Sources of trans fats include some fried foods, stick margarine, many packaged cookies, cakes, pastries and snack food.

Omega-3 Fatty Acids

Research is ongoing, but the benefits of omega-3 fats in the diet seem to include that they:

  • lower triglyceride levels and reduce blood pressure, which are important risk factors in cardiovascular disease
  • improve blood vessel elasticity
  • keep the heart rhythm beating normally
  • ‘thin’ the blood, which makes it less sticky and less likely to clot
  • reduce inflammation and support the immune system
  • may play a role in preventing and treating depression
  • contribute to the normal development of the foetal brain.

Sources of Omega3 fatty acids are Walnuts, Flax seeds, Sardines, salmon, shrimps, soya, Brussels sprouts,

Recommended intake of dietary fat (Visible and invisible) is 25 to 35% of daily calories intake. Most of it should come from healthy oils, limiting the saturated fat intake to less than 10%.

I have listed below the recommended ratio of SFAs to MUFAs to PUFAs which is stated in some of the articles I have found.

Dietary fat composition does, indeed, have a major impact on the plasma lipid profile. However, beyond the typical call for a better balance between SFA and PUFA, it is apparent that MUFA figures in the final outcome if one attempts to induce the best plasma LDL/HDL profile in humans. Between dietary fat intakes of 20–40% en, the ideal balance would seem to approximate 1:1.3:1 for SFA : MUFA : PUFA. Calories in fats

(From the article- Dietary fat and heart health: in search of the ideal fat by KC Hayes DVM, PhD Foster Biomedical Research Laboratory, Brandeis University, Waltham, MA, USA)

While it has long been known that linoleic acid (n6) and alpha-linolenic acid (n3) are essential fatty acids which must be obtained from the diet, the story is richer than once thought. For example, while very long chain omega-3 polyunsaturated fats (docosahexaenoic acid (DHA)and eicosapentaenoic acid (EPA), (found in fatty fish and certain algae) are the most protective against sudden cardiac death, n3, the precursor to EPA and DHA that is found in the oil portion of flaxseed, soybeans, walnuts, and other plants, may be heart-protective. While saturated fat in excess increases heart disease risk, stearic acid is one type of saturated fat that has no effect on blood cholesterol levels when substituted for saturated or trans fats. Finally, moderate dietary cholesterol intake is recognized as having little effect on heart disease risk in healthy individuals (although risk may increase in people with diabetes).   Plant stanols and sterols are thought to play a role in the reduction of heart disease risk among those who consume a plant-based diet.

 

Cholesterol

Cholesterol is essential fats manufactured in our liver and is an essential fat in production of some hormones and cell membranes and other functions. It is found only in animal foods.  The normal level of blood cholesterol is 150 to 200mg/dl.  Lipoproteins act as the carriers to transfer cholesterol to and from the cells. The Low Density Lipoprotein (LDL) carries cholesterol from the liver to the cell and the High Density Lipoprotein (HDL) carries it from the cell to the liver for excretion in bile. HDL in the arterial wall also blocks LDL oxidation, thereby preventing the local damage induced by LDL accumulation. So, the terms Good and Bad Cholesterols. The ratio of LDL to HDL should the less than 4.

Triglycerides

Triglycerides are another type of fat, and they’re used to store excess energy from your diet. High levels of triglycerides in the blood are associated with atherosclerosis. Elevated triglycerides can be caused by overweight and obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (more than 60 percent of total calories). Underlying diseases or genetic disorders are sometimes the cause of high triglycerides. People with high triglycerides often have a high total cholesterol level, including a high LDL cholesterol (bad) level and a low HDL cholesterol (good) level. Many people with heart disease or diabetes also have high triglyceride levels.

 

Effect of partial replacement of visible fat by ghee (clarified butter) on serum lipid profile.

(PMID:12613401)

 

Shankar SR , Bijlani RL , Baveja T , Jauhar N , Vashisht S , Mahapatra SC , Mehta N , Manchanda SC

Department of Physiology, All India Institute of Medical Sciences, New Delhi, 110 029.

Indian Journal of Physiology and Pharmacology [2002, 46(3):355-360]

Type: Clinical Trial, Journal Article, Randomized Controlled Trial, Research Support, Non-U.S. Gov’t, Comparative Study

Abstract

A randomised controlled trial with a parallel design was conducted on 24 healthy young volunteers who were divided into two groups. After a lead-in period of 2 wk, the experimental group (n = 11; 9 male, 2 female) had for 8 wk a lacto vegetarian diet providing about 25% of the energy intake in the form of fat, of which ghee provided 10 en% and the remaining fat energy came from mustard oil and invisible fat. The control group (n = 13; 8 male, 5 female) had a similar diet except that all visible fat was in the form of mustard oil. In neither group was there any significant change in the serum lipid profile at any point in time. At 8 wk, 2 volunteers in the experimental group, and 1 volunteer in the control group had more than 20% rise in serum total cholesterol as compared to their 0 wk values. There was also an appreciable increase in HDL cholesterol at 8 wk in the experimental group, but it was not statistically significant. Consuming ghee at the level of 10% in a vegetarian diet generally has no effect on the serum lipid profileof young, healthy, physically active individuals, but a few individuals may respond differently.

 

 

Healthy-Oils-For-Your-Diet

 

Olive Oil

  • contains 75% MUFA,(highest of all the oils), along with 15% saturated fat, 9% omega-6 linoleic acid and 1% omega-3 linolenic acid.
  • The Extra virgin olive oil is also rich in antioxidants.
  • Since extra virgin, cold pressed olive oil has comparatively lower smoking point, it is best used as salad dressings or for light sautéing and stir frying.
  • Olive oil has indeed withstood the test of time and is still considered one of the best.

 Groundnut/Peanut Oil (GNO)

  • contains 48% MUFA, 18% saturated fat and 34% omega-6 linoleic acid.
  • Like olive oil, groundnut oil is relatively stable but again it has a good percentage of omega-6, so use of groundnut oil should be limited.

 Sesame Oil

  • contains 42% MUFA, 15% saturated fat, and 43% omega-6 linoleic acid.
  • Sesame oil is similar in composition to groundnut oil.
  • It can be used for frying because it contains unique antioxidants that are not destroyed by heat.
  • However, the high percentage of omega-6 is again a major drawback.
  • Sesame oil (SO) is known to be stable against oxidative deterioration and its keeping quality is mainly attributed to the presence of endogenous unsaponifiable components such as sesamolin, sesamol and sesamin (absent in other vegetable oils). A study conducted by Central Food Technological Research Institute (CFTRI), Mysore showed that sesame oil is very stable against oxidative deterioration compared to sunflower (SFO) and groundnut oils (GNO) at room temperature over a period of time.
  • Blending of SO with GNO and SFO increased the shelf life of blended oils at room temperature and heated oils and the oxidative stability of blended oils.(2)

 Safflower, Corn, Sunflower, Soybean and Cottonseed Oils

  • all contain over 50% omega-6 and, except for soybean oil, only minimal amounts of omega-3.
  • They have much lesser MUFA’s. Of these, Safflower oil contains the most omega-6 (almost 80%).
  • Researchers are just beginning to discover the dangers of excess omega-6 oils in the diet, whether rancid or not.
  • Use of these oils should be strictly limited.
  • They should never be consumed after they have been heated, as in cooking, frying or baking.

 

 Canola Oil / Rapeseed / Mustard

Canola oil contains 5% saturated fat (the least among all commercially available oils), 57% oleic acid, 23% omega-6 and 10%-15% omega-3(so high MUFA along with beneficial omega-3) .

The original rapeseed plant was high in erucic acid, which is an unpalatable fatty acid having negative health effects in high concentrations. ‘Canola’ is genetically altered and improved version of rapeseed. ‘Canola’ is a registered trade mark of Canadian Oil Association and contains less than 1 percent erucic acid.

Actually, another name for canola oil is LEAR (Low Erucic Acid Rapeseed) oil. In India, the “Hyola” is only hybrid ‘canola’ quality gobhisarson notified by Govt. of India recently after extensive trials by Indian Council of Agricultural Research (I.C.A.R.).

The Indian kachi ghani mustard oil has a very close composition to canola oil (given below). It has anti-oxidants, allyl-isothiocynates, phenolics (anti-bacterial properties), phytins and also absence of trans fatty acids (as it is cold pressed oil) and presence of Vitamin E, makes the mustard oil heart healthy and one of the best oils for cooking

 

Flax Seed Oil contains 9% saturated fatty acids, 18% oleic acid, 16% omega-6 and 57% omega-3. With its extremely high omega-3 content, flax seed oil is an excellent top-up for the lack of n3 and n-6/n-3 imbalance so prevalent globally today. New extraction and bottling methods have minimized rancidity problems. It should always be kept refrigerated, never heated, and consumed in small amounts in salad dressings and spreads.

 

Ghee: Though Ghee has a higher percentage of SFA’s, its n6:n3 ratio is about 4, which is very good. A study on 63 healthy physically active adult volunteers (52 men and 11 women) was conducted at AIIMS, New Delhi following a randomized controlled parallel design. The experimental group was provided ghee and mustard oil in diet for 8 weeks. Their serum total cholesterol and HDL cholesterol level increased while LDL cholesterol level did not show any change. The study did not indicate any adverse effect of ghee on lipoprotein profile.

 

Tropical Oils are more saturated than other vegetable oils.

Coconut oil is 92% saturated with over two-thirds of the saturated fat in the form of medium-chain fatty acids (MCT). Of particular interest is lauric acid, found in large quantities in both coconut oil and in mother’s milk. This fatty acid has strong antifungal and antimicrobial properties. Coconut oil protects tropical populations from bacteria and fungus so prevalent in their food supply; as third-world nations in tropical areas have switched to polyunsaturated vegetable oils, the incidence of intestinal disorders and immune deficiency diseases has increased dramatically.A report published in the American Soc.for Nutritional Sciences, showed that MCT may increase energy expenditure, may result in faster satiety and facilitate weight control when included in the diet as a replacement for fats containing (Long Chain Triglycerides) LCT) However, more work is required to establish whether prolonged consumption of  MCT helps decrease in body weight or helps control weight gain.

Palm oil is about 50% saturated, with 41% MUFA and about 9% linoleic acid. Currently palm oil is a major edible oil commodity in more than 132 countries worldwide.

Highly saturated tropical oils do not contribute to heart disease but have nourished healthy populations for millennia. Human beings have been consuming saturated fats from animals products (meat, milk, butter)and the tropical oils for thousands of years; In fact, it is the advent of modern processed vegetable oil accompanied with  lack of physical activity that is associated with the epidemic of modern degenerative disease. The saturated fat scare has forced manufacturers to abandon these safe and healthy oils in favor of hydrogenated soybean, corn, safflower and sunflower oils.

 Cooking with oil

Heating oil changes its characteristics. Oils that are healthy at room temperature can become unhealthy when heated above certain temperatures. When choosing cooking oil, it is important to match the oil’s heat tolerance with the cooking method.

A 2001 parallel review of 20-year dietary fat studies in the United Kingdom, the United States of America, and Spain found that polyunsaturated oils like soya, canola, sunflower, and corn oil degrade easily to toxic compounds when heated. Prolonged consumption of burnt oils led to atherosclerosis, inflammatory joint disease, and development of birth defects. The scientists also questioned global health authorities’ recommendation that large amounts of polyunsaturated fats be incorporated into the human diet without accompanying measures to ensure the protection of these fatty acids against heat- and oxidative-degradation.

Palm oil contains more saturated fats than canola oil, corn oil, linseed oil, soybean oil, safflower oil, and sunflower oil. Therefore, palm oil can withstand the high heat of deep frying and is resistant to oxidation compared to highly unsaturated vegetable oils. Since about 1900, palm oil has been increasingly incorporated into food by the global commercial food industry because it remains stable in deep frying or in baking at very high temperatures and for its high levels of natural antioxidants.

 

Have the reins been loosened on fat so much that “splurge” is the new health trend? No, calories from all sources count. As scientific evidence regarding the benefits and risks of particular fatty acids continues to evolve, the current consensus is that moderation applies to dietary fat as much as other nutrient and lifestyle choices. Importantly, fat is not to be feared; it is a critical component of a healthful diet. The Institute of Medicine notes the acceptable range for fat consumption among adults is 20 to 35 percent of total calories.  For an adult consuming a 2,000-calorie diet, the range would be between 45 and 78 grams of fat per day.

 

Resources

https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils

http://www.foodinsight.org/The_Truth_about_Fats_and_Oils_and_Health

http://europepmc.org/abstract/med/12613401


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Want stronger legs?- Follow three magic rules!

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Blog By: Kartikeya Chaturvedi

 

How often does it happen that one goes to the gym and ends up working out only the upper body. By working out I mean, developing only the upper half. Doing just cardio doesn’t help in developing the lower body completely. There have been many who have been a victim of this and now working hard to get their body in full developed shape.  This is the reason why concentrating on the full body workout is essential. Today on my blog, I am concentrating on the people who want to have strong legs. This also does not mean that one needs to avoid the upper body workout.

Follow these simple exercises and make those legs stronger than ever !

  1. Barbel Squats

    Barbell-Squat

    Only amateur lifters ignore the power of barbell squats. Barbell front squats and barbell back squats are and will always remain the cornerstone of quadriceps development. While the front rack squats provides a counter balance that assists the back to stay upright and direct the weights towards the quads, the back squats (high and low bar) workouts the hip flexion region. Work on your form first and then move to heavier weights. Do it with the correct form and you will get the so-called squatter’s knee!

  2. Sprints

    Track Sprinting

    he benefits of sprinting can be endlessly written about. For everything, from burning fat to resetting your metabolism for good, sprinting is a must. A staple sprint routine can reduce body fat and help in packing on lean muscle mass. A few hundred meters of high intensity interval sprinting every week can help you develop well gutted quads and calves.

  3. Deadlifts

    deadlift_1

    There’s no better lean muscle mass builder than deadlifts. Master proper form and you’ll know what a satisfying toll deadlifts take on the glutes and quads, especially the glutes. Primarily a leg movement but deadlift also takes a toll on your core as it’s the core that plays the role of a stabilizer as you lift and move the heavy weight.

So by the time you reach gym, do not forget to keep your energy up! Keep up your energy and stay motivated!


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