Holidays are about giving...not gaining. Holiday survival guide to tip the scale in your favor!

The holiday season is a wonderful time of the year when we all come together with family and friends. As the weather gets frightful, we all find warmth in the company of our loved ones. Getting together always revolves around food. Every holiday has been associated with its signature food from time immemorial. It may be music to every foodie's ear but not for a person watching their waistline. Here are a few suggestions to survive this holiday without adding extra pounds:

• Game Plan - Have a set plan for the holiday parties, whether you are hosting or attending. Plan ahead about what to eat and what to avoid. Allocate your calorie quota for the party, but make sure you do not go overboard on the alcoholic beverages and dessert. Drinking a warm drink like hot tea or even a cup of warm water will improve satiety. Fill your plate with salads and vegetables. Take a dessert plate for the main course; in that way, you consume fewer carbohydrates, fat. If you have a sweet tooth, go for that apple pie or creme brulee without feeling that you deprived yourself of the pleasure of the holiday meal but stop with one serving the size of a custard cup or a ramekin. 
• Assertiveness - Never be afraid to say "NO." You can politely decline the food that you don't want to indulge in without being obligated to eat. If your aunt Karen tries to push her freshly baked butter cookies on you, you should be assertive and not be shy about explaining your weight loss goals. 
• Partner - Having a weight loss partner will make this journey towards your goal painless, especially during the challenging times. Exchanging tips, healthy holiday recipes, and even ways to handle the foodies in your life can be more meaningful if you share it with someone with a similar ideology. 
• Diet - Maintain your caloric intake as close to normal as possible. It can be very challenging with holiday parties, travel, guests, etc. As long as you are mindful of what you eat, you will not fall off the wagon. 
• Exercise - If going to the gym is not possible, aim for 10,000 steps/day. Another option to burn off the calories from that cheesecake is by getting on the dance floor. A pair of dancing feet on the dancing floor for half-hour can help you burn 200-400 calories.
• Sleep - We are all creatures of habit. So once our routine is disrupted, a good night's sleep may be challenging to squeeze in during the holidays. Always make sure you get at least 7 hours of sleep/night. If you are too tired during the day, taking a power nap for 30 minutes can help recharge your body.
• The day-after - Tighten your belt the day after the party, don't eat the left-overs, clear all the pies/pastries from your refrigerator, write down your new goals and plan. Get right back into the routine with the excitement of setting the right foot forward from the New Year.

             Wishing you all a very joyous holiday season. 

Eggless,Meatless,Milkless.....what does it mean?

                                                                   
With the buzz now for various weight-loss diets, the Vegan diet is very much on the spotlight. Vegans constitute about 2% of the US population but continue to be a growing number.
What's a Vegan diet? A vegetarian diet that excludes all animal-based food. That means no meat, no fish and no dairy products. Vegetables, fruits, beans, legumes instead become the staple.
What are the health benefits of a Vegan/Vegetarian diet? Studies have shown that dietary fibers, folate, antioxidants in fruits, vegetables and whole grains decreases the risk of hypertension, diabetes, colon cancer, and obesity. The risk is further decreased slightly among vegans.
What are the harmful effects of a Vegan diet? A diet that is mainly plant-based is deficient in Vitamin B12, Vitamin D, Protein, Calcium, and Iron. Vitamin B12 deficiency is very common among Vegan. Vitamin B12 deficiency may manifest as fatigue, anemia or as neurological problems. Vitamin D is essential for bone health so is Calcium. Bone pain, bony deformities, brittle bones maybe some of the symptoms of Vitamin D deficiency. A diet low in protein will not provide enough nutrition for building the muscle mass. A decrease in the muscle mass will not only decrease your muscle strength/endurance but also decrease your metabolic rate. Iron deficiency presents itself as anemia or hair loss. Hence it is highly recommended that vegans take Vitamin B12, Vitamin D, and Calcium supplements. Always consult with your physician before starting any supplement.
Is Vegan same as Vegetarian diet? No. A vegan diet is even more restricted than a Vegetarian diet since dairy products are eliminated as well. Among vegetarians, there are pesco- vegetarians, ovo-lacto-vegetarians, and vegans.

Classification of dietary patterns *

Dietary Pattern	Definition	Beef	Poultry/Fish	Dairy/Eggs
Non-vegetarian	Eat red meat, poultry, fish, milk, and eggs more than once a week
Semi-vegetarian	Eat red meat, poultry, and fish less than once per week and more than once per month
Vegetarian
Pesco-	Eat fish, milk, and eggs but no red meat nor poultry
Lacto-Ovo	Eat eggs, milk, or both but no red meat, fish, nor poultry
Vegan	Eat no red meat, fish, poultry, dairy, and eggs

* Adapted from Gary E. Fraser [15].

What is a Vegan's substitute for meat?
Beans, soy, lentils, nuts, quinoa are the main source of protein for vegans. Meaty texture or taste is often mimicked by the use of eggplant or mushroom. Similarly, vegan/veggie burger made from beans, tofu is available in the grocery stores as well as in select vegan-friendly restaurants.
Meat substitutes for Vegans are :

Food	Serving size	Grams of protein
soybeans	1 cup	29
peanut butter	2 tablespoon	8
lentils	1 cup	18
beans, such as chickpeas, black beans, and kidney beans	1 cup	15
tofu, firm	4 ounces	11
quinoa	1 cup	8

What's a Vegan's substitute for dairy products?
There are non-dairy milk, cheese, butter, etc are available in the market. They are made from nuts like almond, cashew, and soy.

What's a Vegan substitute for eggs?
Flax seeds and chia seeds are used as an egg substitute for baking. Commercially available yeast is also used for baking instead of egg.

Where do the Vegans get their supply of Omega-3 fatty acids?
Since Omega 3 fatty acids are mainly found in fish/seafood a Vegan diet may not provide the required supply of essential fatty acid which is very important for many bodily functions. Flaxseed, Chia seeds, Walnuts, Soybean oil, Canola oil are few plant sources of Omega 3 fatty acids.

What should be in a Vegan's pantry?
Absolute "must-have": Lentils, black beans, soybeans, red kidney beans, nuts, tofu, rice, quinoa, yeast, vegetable stock or broth, soybean/canola/olive oil.

What are the best Vegan websites/apps?
Happy Cow, americanvegan.org, chooseveg.com are few helpful online resources for vegan recipes to restaurants.

"Veganism" as they call it, is a way of living that excludes the use of animal-based products not only for nutrition but for clothing, cosmetics, etc. On the compassionate ground, Veganism does stop the butchering of animals to put food on our table. It also curbs the exploitation of innocent animals by humans for our selfish needs. There are good alternative food sources that we get from the earth. In my opinion, it is wrong to say that all foods from an animal source are unhealthy since the nutritional benefits of dairy products, fish, etc cannot be discounted. So whether you are pesco-vegetarian, semi-vegetarian or a vegan choose your plate prudently to maintain good health.

Reference: National Institute of health

Ghosts from the past

They came alone, they came in pairs and a few in the same bunch as in the past
Some looked taller, some heavier but all definitely older
Few reminisced with friends in sentimental talks while some laughed with their partners in crime from the past.
Some put on an air and some simple with no flair
Few shared their ups and downs with their peers, while some flew high propelled by their own ego.
Many found solace in the reunion while a few seemed untouched by the bond from the past.
The toppers, the last benchers, the athletes, the artists, the nightingales, the ballerinas all wearing the same title... "The Alumni."
Some awestruck by the power of the human connections and some over the materialistic acquisitions.
Be it a ghost or an angel from the past, it has had an impact!
Time changes everything, but one thing that will remain untouched is the warmth of a genuine friendship.
Until the next time, let us share, laugh, live, cherish, and savor every moment together!. 

Hidden facts in your food

As the cold air gives way to brisk air perfused with the fragrance of the freshly bloomed flowers, as the bright green leaves start spurting out from the trees and as the squirrels, birds, and bees dash out from nowhere, we know that spring has sprung. What does that mean? Allergy season has arrived.
We all are aware of the seasonal allergies with itchy, watery eyes, runny nose, and the sniffles triggered by the environmental allergens. Do you know that hidden allergens in your diet can trigger an inflammatory response in your body leading to weight gain?

Food intolerance or food sensitivity is a hot topic in the field of medicine now. It is quite different from food allergies. While an allergic reaction to food can vary from a mild rash to a life-threatening anaphylactic reaction, symptoms of food intolerance often times are subtle. Food intolerance/sensitivity can cause vague symptoms like fatigue, indigestion, weight gain, etc. Thus making the diagnosis very challenging.

If you are struggling to lose weight in spite of a strict calorie restricted diet, exercise then talk to your doctor about food intolerance. A person can be intolerant to any food or even to food additives, coloring agents, and preservatives. If you are not sure, getting a blood test done for food sensitivity will be very useful. Avoid processed food. The preservatives and additives in those foods may be the culprit in triggering food sensitivity. Also, keep away from Genetically Modified foods which alter your immune response by providing unnatural food and toxins. They are not nutritionally balanced either. Eliminating the food that you are sensitive to will help with controlling your cravings for food thus paving a path for weight loss.
If you are yo-yo dieter with rapid fluctuation in your weight, it is time to think about food sensitivity.
Once you know the trigger, it is vital to eliminate it from your diet for a minimum of 6 months to make your body forget it and to re-introduce it slowly after 6 months. This way you are giving your immune system a second chance to handle the same food in a different way. Rotation diet has been validated for food sensitive individuals. It is avoiding the same food not more than every 4 days in order to prevent the development of food intolerance.
The immune system can go haywire due to stress, unhealthy diet, lack of sleep, etc, thus causing a skewed response to food. Maintaining a healthy immune system with a daily supply of Vitamin B complex, Vitamin C, good night sleep, exercise, and meditation can mitigate this abnormal response to food.

What you need to know & do :

• Think outside the box -If your symptoms do not fit in any typical medical diagnosis or if you are caught in the vicious cycle of weight loss and weight gain, it is time to consider food intolerance.
• Do not mix up - Food allergy is very different from food intolerance.
• The litmus test - Simple avoidance can pin the diagnosis for many with Gluten or Lactose intolerance. Most of the patients do require the help of blood testing to find out the foods they are intolerant to.
• The 3"R" remedy - Remove, Rotate and Re-introduce. Remove the food that you are intolerant to from your diet strictly, rotate your food on a 4 days cycle and re-introduce the food that you are sensitive to after 6 months. 

         Stay healthy and enjoy life!

          Dr.Aparna Chandra

Caution with Carbs!

Does your palate crave for a piece of scrumptious cake with creamy rich chocolate filling after dinner? Do you feel that once you take the first bite of that sugar-loaded piece of heaven that your willpower to say "no" flies out of the window? You are not alone....join the club of millions of people inflicted with sugar addiction. Here are some facts about the most talked about macro-nutrient:
Basic Facts about Carbohydrates:
Carbohydrates are one of the macro-nutrients that are broken down to glucose to provide energy for bodily functions. They are divided into simple, complex carbohydrates and fibers. Simple Carbohydrates are sugars like glucose, fructose, and sucrose, whereas complex carbohydrates are starches that are made up of many sugar molecules, joined together. Fibers are the carbohydrates found in plant-source only.
Functional Facts about Carbohydrates:
1. Natural Vs Added - Carbohydrates that are found naturally in the foods like fructose in fruits or lactose in dairy products are a good source of carbohydrates than added sugars found in sweetened beverages, desserts, and other processed foods.
2. Go with the colors - Green colored kale, orange colored carrots, and red kidney beans not only add color to your plate but also provide you with a healthy source of carbohydrates.
3. Wipe off the whites - Say "no" to the refined carbohydrates found in the white food like white bread, potato, and sugar. Refined carbohydrates get absorbed quickly increasing the sugar level in the body. As Johny rightly said "Eating Sugar, No Papa"!
4. Interpreting the labels - Beware..sugar can go by different names like sucrose, high fructose corn syrup, molasses, agave nectar, fructose sweetener, dextrose etc. Paying attention to these added sugars on the food label will help you to make a healthy decision. Higher the position on the label, larger is the quantity of it in that particular food.
5. Fit in Fiber - Fiber usually comes from the plant source and are not absorbed by the body. Hence they do not increase the sugar levels. Chose your fiber source from legumes, peas, apples and green beans. Daily quota of 25-30 grams of fiber from natural plant-source is essential to maintain digestive health, improve satiety and decrease cholesterol level. The easiest way to get 25-30 grams of fiber/day is to start with whole grain cereal like oatmeal, eat at least 1 whole fruit/day, snack on raw vegetables and substitute meat with legumes, white rice with brown rice or quinoa and white pasta with whole grain pasta.
6. Advice on Artificial sweeteners - Sugar-free may not be completely sugar/carb free. There are 6 FDA approved sugar substitutes in the US. These artificial sweeteners are 100 times sweeter than sugar and must be used in very small amounts only. In my opinion, natural sweeteners like agave or honey are preferable to artificial sweetener.
7. Diabetic diet - If you have diabetes, it is advisable to consult with a Dietitian or Diabetic educator to learn about carb counting and to customize your meal plan.
8. Curbing the cravings - Avoid taking that tempting first bite, if you indulge in one it will soon push you into an avalanche of carb indulgence. Space meals equally during the day so that there is no rapid fluctuation in sugar level, low sugar level itself will cause the cravings. Fool your body with natural sugars in fruits instead of added sugars. A bowl of blueberries or strawberries with a dollop of fat-free whipped cream may satisfy your sweet tooth as good as a bowl of ice cream! Anytime chose water to quench your thirst over sugar-sweetened beverage or soda.
9. Zero-in on the diet -There is nothing called Zero-Carb diet since all foods have some amount of carbohydrate. Instead of avoiding carbs completely, I recommend choosing the right type of carbs found in legumes, fruits, vegetables, dairy, and whole grains.

Carbohydrates are the main source of energy to our body. We all need it for survival. It is not all that bad as it has been portrayed in recent years if it is from right, natural source. So make your choice of carbs wisely, consume in smaller portions, combine it with other macro-nutrients like unsaturated fat and protein, most importantly stay away from the added sugars.

Heart Healthy

As January comes to an end, the excitement of the New Year wanes slowly, we find ourselves struggling with the reality of keeping up with the new commitments and most importantly those resolutions that we made a month ago on New Year's day. Next month is going to be easy since we already have an idea on how to put our resolution into action effectively. The motto for the month of February should be "Focus on your heart". What better month than February to pay attention to the heart. With Valentine's day just around the corner, love is in the air and where does this love emanate from? The Heart of course!
This four-chambered vital organ in the chest that beats rhythmically, pumps blood and love with every beat. It beats more than 3 million times in one's lifetime supplying every cell in the body with the much-needed oxygen for survival. February is Heart Health month for a reason. Heart diseases are the leading cause of death for both men and women around the world. Raising awareness about the preventable causes of heart disease and steps that should be taken to protect the heart will go a long way in improving a person's health and life expectancy.

Here are a few heart-healthy tips:
1. Screening for silent killers: Know your Blood Pressure, Cholesterol, and Blood Sugar numbers. Yearly wellness exams shed light on the silent killers like Hypertension, Hyperlipidemia which will otherwise go unnoticed until a catastrophic event occurs.
2. Weigh in on your weight:  Maintain an ideal weight. If you are overweight, set a goal to bring it to the ideal weight. If you are already there, make sure you maintain it.
3. Say No to Nicotine: Quit smoking! Even second-hand smoking increases the risk of heart disease. According to the CDC, it is estimated that second-hand smoke caused nearly 34,000 heart disease deaths each year from 2005 to 2009 among adult nonsmokers in the United States. If you are a smoker, do your heart and the hearts of your loved ones a favor by putting out your puffing habit for good.

4. Limit the Liquor: Drinking in moderation is helpful to your heart. Health benefits of red wine are well known and well studied. Men should drink no more than 2 glasses/day and women no more than 1 glass/day.

5. Food for Heart: Go low on the salt. Too much salt increases blood pressure and risk of heart disease. Avoid Trans-fat labeled as "Partially hydrogenated oils". Even though Trans-fat was banned by FDA small amount may still be present in the cookie, cake, pizza, and frozen food. Saturated fat found in butter, cream, red meat etc. are also harmful to the heart. Eat plenty of fresh fruits, vegetables, low-fat dairy, whole grains and less of processed food. Add nuts and seeds to your diet at least  4-5 times/week.
6. FIT(T) for Fitness: Get up and move! Start with small steps and aim for 10,000 steps/day. An exercise recommendation that focuses on the following points will be highly beneficial for wellness:
The Frequency of exercise, Intensity of exercise, Type of exercise and Timing. Check with your doctor before starting any exercise regime and get professional help from an exercise therapist or personal trainer when needed.

Take care of your heart and it will take care of you until...the last beat!

Paving a new path

As 2018 comes to an end, as many others I have been pondering on the journey that I embarked this year. The journey of life enriches every soul with different emotions, it takes us up and down the roller coaster ride.When I stood at the starting point on January 1st, little did I know that the friends whom I considered as my pillar of support were indeed the road blocks. So I decided to clear those road blocks to pave my way for a productive year. As I continued my expedition alone, I found great solace in the silence around me. I started to enjoy the little things in life that I had long forgotten being caught in the cobweb of relationships.The soft touch of morning breeze or fragrance of the flowers in my garden or beauty of sunset ...all seem so much pleasurable to see,smell and feel wholeheartedly. The clarity in my vision and mind improved so did my resilience,soon I found myself discovering greater destination on this road. I started covering longer distance, enduring uphill roads to find my destination...a place filled with happiness and tranquility.
Just when I was basking in my moments of success, I found myself being engulfed in a wildfire from the "Dark Web" called Facebook .The fire that initially started as a spark to ignite my spirit soon started to burn my soul. I looked around to find many victims of this wildfire who lost their money,friends,peace of mind and mostly importantly their privacy. I was determined to extinguish it around myself which was not difficult at all. My phone and my mind was no longer cluttered with notifications about irrelevant posts or overwhelming birthday reminders or unlikable "likes"!
I have lived and formed strong friendships in pre-Facebook era and was very confident that my bond with my real friends will always stay strong,so I let go off the Facebook friends ( should we even give those acquaintances the "Friend" title?)
After the smoke from the Facebook fire cleared,the scenery around me had already changed to different shades of yellow and the air turned to crisp cold signaling the arrival of autumn. The days were getting shorter and I was afraid that I will lose my way in the dark, winding road ahead of me. I was almost close to my finish-line and was determined to make it.Then came my guardian angel in a black and tan furry bundle whose warm body and lively spirit brightened my dark gloomy days. My four legged loyal pal guided me through the path ahead, her vigilance warded off all the dangers in my way. I walked confidently knowing that I'm being protected by my paw clad pal.
By the time I saw the first snowstorm of the winter,I was experienced in walking, jogging as well as hiking in all weather conditions. The coating of white brought peace and tranquility to my mind at the same time reminded me to be cautious of the slippery path if I don't pay attention. So I slowed down and walked steadily with my mind focused only on my target. On the way I stopped by the fire build with love by my caring family and true friends to warm my body and soul. It was Christmas eve and I was almost there! There was one sharp turn which I maneuvered it by preparing my body and mind with physical as well mental exercise. I was tempted to look back but my gut feeling told me to look ahead and  move on until I reach my destination....the New Year. I finally reached the finish line...it was a picturesque place as I had imagined with relentless parade of  silvery waves to the shore telling me never to give up and the golden yellow sun rising on the horizon sending message of hope and a new beginning. I felt gratified with the lessons that this path had taught me and I'm looking forward to start another exciting expedition in the upcoming year.

New Year...New Beginning

As we put away the Christmas decorations,clear the last piece of chocolate, throw away the left-overs from the holiday party, we realize that it is already New Year. A New Year signals a new beginning. A fresh start with renewed energy to overcome our challenges, a new chance to accomplish our dreams.
Once the calendar resets to January 1st, we suddenly feel an overwhelming urge to reset our bodies to the healthiest version possible. We jot down the list of things to achieve in the new year. Weight loss being the top most priority this year again for many, we are excited at the same time overwhelmed to navigate our way through the maze of diet plans,supplements and medicines.
Here are some quick tips to reach your optimum weight this year and also to keep it off :
1. Set realistic goals. Write down your goal weight, most importantly set a date especially if you have any upcoming event. The weight did not come on overnight so do not expect it to come down easily either.
2. Track your weight weekly on the same scale in the morning without clothes and maintain a log.
3. Focus on eating healthy. Allot time for smart grocery shopping, meal planning and preparation. This will go a long way not only in weight loss but also in improving your energy level,saving you money and time. If time is in short supply,make use of the food delivery services that caters to health conscious consumers with fresh ingredients and recipes delivered right to your doorstep.
4. Exercise can be fun. Sweating it off on the treadmill is not the only way to burn calories. Choose any physical activity that you enjoy doing, be it gardening or walking the dog but maintain a regime.
5. Make use of technology. Apps like MyFitness Pal, Fitbit makes tracking easier right from the palm of your hand.
6. Clear your mind of all conflicts. Emotional instability can lead to binge eating, insomnia, depression and weight gain.
7. Partner with a pal. Having a weight loss partner can be both motivating and supportive. Friendly competition like "Biggest Loser" among girlfriends, family members or colleagues can give you the best outcome.

Let this year be the one to tip the scale in your favor. Good luck.