Category: latest buzz

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Is Extra Virgin Olive Oil the Ideal Choice for Cooking?

Virgin Olive Oil the Ideal Choice for Cooking?
Virgin Olive Oil the Ideal Choice for Cooking?

With the new fad to eat fat free foods and remain healthy, the intent is to completely avoid fat.

However, it is to be noted that fat is essential for various normal body functions, starting from proper brain functioning to hormone formation. What needs to be avoided is the unhealthy bad fat.

Fat contains fatty acids, which are of two types-saturated and unsaturated. When heated, the polyunsaturated fatty acids (PUFA) react with the oxygen in the environment and get damaged. These are to be avoided.

The saturated fatty acids are relatively strong and do not oxidize or create damage. So, the next time you pick up oils, this is what you need to look at.

The good thing about olive oils is that it mostly contains mono saturated fatty acids (MSFA), which does not oxidize even at high temperatures (almost 180 degree Celsius).

Another study showed that with deep frying using olive oil, it takes about 25 hours to produce the same damage as other cooking oils.

How Extra Virgin Olive Oil is Produced?

Olive oil is produced by crushing olives. It can be refined or unrefined based on the amount of free oleic acid (lesser in the unrefined version).The unrefined form is the purer form, which is also known as extra-virgin olive oil. It has the aroma and flavor of olives and characteristic bitter taste.

What It Contains:

A can of 100 g of olive oil contains the following. Note the high content of monosaturated fat is present, which is highly healthy.

  1. Monounsaturated Fat: About 70%
  2. Saturated fat:About 13%
  3. Omega-6:About 10%
  4. Omega-3:About 1%
  5. Vitamin E:72% of the RDA.
  6. Vitamin K:75% of the RDA.

Some of the Health Benefits of Extra Virgin Olive Oil Are Listed Below:

  1. Anti-inflammatory: Heart disease, cancers, diabetes, Alzheimer’s are all chronic inflammatory conditions and using olive oil for prolonged periods can reduce the onset and severity of these conditions. The oleic acid acts against the C-reactive protein responsible for spreading inflammation.
  2. Antioxidants: The ingredients in olive oil including the anti-inflammatory oleocanthal and oleuropein are known for their antioxidant properties. The latter is what prevents oxidation of olive oil when heated. These have powerful health benefits and can help fight severe diseases.
  3. Cardio-friendly: There are various ways in which olive oil helps the heart, some of them being reduced inflammation, preventing blood clotting, lowering blood pressure, improving blood vessel lining, and improves LDL levels.
  4. Cancer: With its oxidative properties, it reduces the amount of free radicals in the body, thereby reducing cancer.
  5. Brain function: Olive oil also reduces cognitive functioning and reduces formation of beta amyloid which is seen in Alzheimer’s disease.

The Mediterranean diet is rich in olive oil and they have inherited these health benefits over centuries.

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz Medical Nutrition

Is Excessive Protein Intake Beneficial or Harmful to Your Health? – Silky Mahajan

Is Excessive Protein Intake Beneficial or Harmful to Your Health?
Is Excessive Protein Intake Beneficial or Harmful to Your Health?

We received a lot of queries around Protein like how much is too much, whether Protein consumption will impact our health etc.

Proteins are considered as building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones.

Protein is also important for growth and development in children, teens, and pregnant women.

You must have heard that:

  1. Too much protein will destroy your kidneys.
  2. A lot of protein makes your bones weaker.
  3. Only professional bodybuilders need that much protein.

The truth about protein is that it is misunderstood. Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass.

Protein actually plays a role in strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet.

importance of protein in our body

Why Getting Enough Protein is So Important?

  • Protein builds muscle mass
  • Adequate protein is needed for post-workout recovery
  • Protein in the diet supports fat loss
  • Protein is important for a healthy immune system and connective tissue
  • Insufficient protein skews body composition

Lets talk about the myths about Protein

Myth1# Too much protein will destroy your kidneys.

Your kidneys are incredibly efficient at filtering unneeded substances from your body. Consuming a high protein diet doesn’t increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress!

We always recommend increasing your water intake when you’re consuming a higher quantity of protein, because your body produces more urine as a means to eliminate the byproducts of protein breakdown.

Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of water anyways.

Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors.

But we don’t. That one kidney just adapts and donors have no increased risk for kidney disease.

Myth2# Too Much Protein Weakens Your Bones

The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it.

As per research, excess acidity has been found to lead to bone weakness, but protein is not the culprit.

As a matter of fact, protein in the diet has the opposite effect: it strengthens bones.

So How Much Protein Do You Actually Need?

Now that we know Protein is really essential nutrient for all of us so, how much is needed? 

FDA recommends 50 grams of protein per day for both men and women. This is a very general recommendation and isn’t accurate for people who are really active.

The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs.

For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories.

For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery. It means that who is moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.

However, it is recommended to take advice from Nutritionist before changing Protein intake, because it is very crucial to understand body fat percentage, daily activity level, and appropriate caloric ratio specific to their daily activity needs for protein, carbohydrates, and fat.

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz

Is White Flour (Maida) Actually Good or Us?

Is White Flour (Maida) Actually Good or Us?
Is White Flour (Maida) Actually Good or Us?

We must have always heard that Maida (White flour) and products made from it are very harmful for our health. 

However, use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods.

Known as ‘White poison’, white flour is becoming necessity for all of us but it impacts our health drastically.

It is very important to understand why it is bad and how much it can harm us so that we can improve our eating habits.

Is There Any Nutrition in Maida?

During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion.

As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals. 

Few manufacturers attract customers by labeling their products as ‘enriched flour’, which is nothing, but adding 3-4 vitamins at the cost of 10 lost vitamins during processing.

Why is Maida Tasty but Not Healthy?

Though foods made from Maida like Pizza, Burger, Donuts, Bread, Samosas, Noodles, Momos, Panipuri, Pastas etc are very tempting and tasty however, at the same time, consequences can not be ignored.

How Maida Regulates Sugar in Your Body?

Whenever you consume foods that are made from Maida,it releases sugar into your bloodstream quickly. Because of high Glycemic index (GI) of Maida, it spikes up your sugar levels. To match up with the sugar spike, Pancreas has to over work to release insulin in sufficient quantity.

If Maida consumption is once in a while then Pancreas can manage it however, in case of frequent consumption, insulin production will reduce gradually, finally making you Diabetic.

As glucose loiters into your blood, it gets attached to proteins, which is called Glycation which cause inflammation in the body and leads to many diseases like Arthritis, Cataract, heart diseases and the list goes on.

Eating Maida also raises bad cholesterol (LDL) resulting many health issues like weight gain, high blood pressure, mood swings.

Too much consumption of white flour & its products leads to weight gain and you will soon progress toward obesity. Also, it keeps you feel hungry and makes you crave for sweets.

Is Maida Acidic For You?

Acidity is another problem. During refining process, all nutrients are removed and it becomes acidic in nature.

As per research, diet high in acidic foods (e.g. Pizza, Pasta, Burger & other white flour products) forces the body to pull calcium from bones to keep the things even, which affects bone density.

Over-acidity is one of the major causes of chronic inflammation, and a major cause of arthritis and other chronic illnesses. 

Is White Flour Bad for Digestion?

In today’s world, so much food is made from White flour: breakfast food, snacks, pasta, bread, cereal and the list just continues.

It all turns to glue in the intestines. It is without fiber, it congests the system, slows down digestion creating a sluggish metabolism, and can often be the cause of weight gain, stress, headaches and migraines.

What is the Best Substitute for White Flour??

For better health in longer run, you should completely avoid consuming White flour & foods made from it.

Instead, you can use some alternatives like – for Samosa, use wheat flour. For Naan, mix one portion of Millets (like Jowar &Bajra) flour with wheat flour. Opt Bread, Noodles, Pasta and Macaroni made of wheat flour, which are easily available in food stores.

In case of any related query related to nutrition or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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THE HEALTH DANGERS OF PLASTIC: WHAT YOU NEED TO KNOW

UNDERSTANDING THE HEALTH IMPACTS OF PLASTIC: PROS AND CONS
UNDERSTANDING THE HEALTH IMPACTS OF PLASTIC: PROS AND CONS
The Health Dangers of Plastic: What You Need to Know

As you are reading this article, you may find several plastic items within your reach, your computer or phone, a pen, maybe an old food container in your kitchen.

Today, plastic is everywhere in our lives. It has become an icon of convenience culture.


IS IT SAFE?

Before we take a call on whether the plastic we are using is safe or not, it is important to understand different types of plastics.

SPI Code 1 to 7

The society of plastic industry has grouped plastics into 7 different categories & a separate code is given to each plastic, marked in a triangle symbol at the bottom of each plastic bottle.

SPI Code #1

Plastic marked with an SPI code of 1 is made with polyethylene terephthalate, which is also known as PETE.

PETE-based containers sometimes absorb odors and flavors from foods and drinks stored inside them. Items made from this plastic are commonly recycled.

Common Use

Beverage bottles, medicine jars, peanut butter jars, combs, beanbags, and rope.

Recycled PETE is used to make tote bags, carpets, fiber-fill material in winter clothing, and more.

Impression: Okay to use. Not known to leach any chemicals that are suspected of causing cancer or disrupting hormones.

SPI Code #2

The SPI code of 2 identifies plastic made with high-density polyethylene or HDPE. HDPE products are very safe and are not known to leach any chemicals into foods or drinks.

However, due to the risk of contamination from previously held substances.

Please note: it is NEVER safe to reuse an HDPE bottle as a food or drink container if it didn’t originally contain food or drink!

Common Use

Items made from this plastic include containers for milk, motor oil, shampoos and conditioners, soap bottles, detergents, and bleaches. Many personalized toys are made from this plastic as well.

Recycled HDPE is used to make plastic crates, plastic lumber, fencing, and more.

Impression: Good to use. Not known to leach any chemicals that are suspected of causing cancer or disrupting hormones.

SPI Code #3

Plastic labeled with an SPI code of 3 is made with polyvinyl chloride or PVC. PVC is not often recycled and can be harmful if ingested.

Common Use

PVC is used for all kinds of pipes and tiles, but it’s most commonly found in plumbing pipes. This kind of plastic should not come in contact with food items.

Recycled PVC is used to make flooring, mobile home skirting, and other industrial-grade items.

Impression: Avoid using it as it contains plasticizers such as DEHA or phthalates that can leach into food.

SPI Code #4

Plastic marked with an SPI code of 4 is made with low-density polyethylene or LDPE. LDPE is not commonly recycled, but it is recyclable in certain areas.

It tends to be both durable and flexible. It also is not known to release harmful chemicals into objects in contact with it, making it a safe choice for food storage.

Common Use

Plastic cling wrap, sandwich bags, squeezable bottles, and plastic grocery bags all are made from LDPE.

Recycled LDPE is used to make garbage cans, lumber, furniture, and many other products seen in and around the house.

Impression: OK to use. Not known to leach any chemicals that are suspected of causing cancer or disrupting hormones, but not as widely recycled as #1 or #2.

SPI Code #5

Consumers will find the SPI code of 5 on plastic items made with polypropylene, or PP. PP can be recycled but is not accepted for recycling as commonly as PETE or HDPE. This type of plastic is strong and can usually withstand higher temperatures.

Common Use

Among many other products, it is used to make plastic diapers, Tupperware, margarine containers, yogurt boxes, syrup bottles, prescription bottles, and some stadium cups. Plastic bottle caps often are made from PP as well.

Recycled PP is used to make ice scrapers, rakes, battery cables, and similar items that need to be durable.

Impression: OK to use. Hazardous during production, but not known to leach any chemicals that are suspected of causing cancer or disrupting hormones. Not as widely recycled as #1 and #2.

SPI Code #6

Plastic marked with an SPI code of 6 is made with polystyrene, also known as PS and most commonly known as Styrofoam. PS can be recycled, but not efficiently; recycling it takes a lot of energy, which means that few places accept it.

Common Use

Disposable coffee cups, plastic food boxes, plastic cutlery, packing foam, and packing peanuts are made from PS.

Recycled PS is used to make many different kinds of products, including insulation, license plate frames, and rulers.

Impression: Avoid using it as researchers have investigated possible health risks from traces of styrene monomer. This risk seems to be low.

SPI Code #7

The SPI code of 7 is used to designate miscellaneous types of plastic that are not defined by the other six codes.

Bisphenol A (BPA), Polycarbonate, and polylactide are included in this category. These types of plastics are difficult to recycle.

Common Use:

Polycarbonate, or PC, is used in baby bottles, large water bottles (multiple-gallon capacity), compact discs, and medical storage containers.

Recycled plastics in this category are used to make plastic lumber, among other products.

Impression: Avoid using it as Polycarbonate can release BPA into food, especially when bottles are washed for reuse. Can leach into food as the product ages.

Conclusion

Avoid recycling symbols 3, 6, and 7. While number 1 is considered safe, it is also best to avoid this plastic. Look for symbols 2, 4, and 5, as these plastics are considered to be safest.

In case of any query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz

Understanding Plastics & Its Impact on Human Health

Harmful Effects of Plastic on Health
Harmful Effects of Plastic on Health
say no to plastic image

Plastics have become an integral part of our daily lives. From packaging to household items, their presence is ubiquitous. However, the health implications of using plastics, especially in relation to food and beverages, have become a topic of concern.

In this article, we delve deep into the world of plastics, their potential health effects, and how to mitigate these risks.

Plastics & Its Impact on Human Health

BPA: A Common Culprit

Bisphenol A (BPA) is a chemical compound found in many hard plastics and coatings of food and drink cans. Its widespread use includes:

  • Water bottles
  • Baby bottles
  • Dental fillings and devices
  • Eyeglass lenses
  • DVDs, CDs
  • Household electronics
  • Sports equipment

Health Implications of BPA Exposure

Exposure to even minimal amounts of BPA has been associated with:

  • Various cancers
  • Impaired immune function
  • Early onset of puberty
  • Obesity and diabetes
  • Hyperactivity in children

Mitigating BPA Exposure

To reduce BPA exposure:

  • Opt for BPA-Free Products. Many manufacturers now offer products without BPA.
  • Limit Use of Canned Foods. Most cans have a lining containing BPA.
  • Avoid Heating Plastics. Microwaving or dishwashing plastics can cause BPA to leach into foods.
  • Choose Alternatives. Use glass, porcelain, or stainless steel containers for hot foods and liquids.

PET: A Popular Plastic

Polyethylene Terephthalate (PET) is a widely used plastic resin. It’s favored by manufacturers for its strength, transparency, and versatility. Consumers appreciate its safety, lightweight nature, and recyclability. However, it’s essential to be aware of any manufacturer’s limitations on PET use.

Common Uses of PET

  • Water bottles
  • Food packaging

PVC: The Toxic Plastic

Polyvinyl Chloride (PVC), also known as vinyl, is prevalent but is the least recycled among common plastics. Its production, disposal, or exposure to high heat can release harmful byproducts.

Health Risks of PVC

Exposure to PVC can lead to:

  • Cancer
  • Birth defects and genetic changes
  • Chronic bronchitis and ulcers
  • Skin diseases
  • Vision and hearing impairment
  • Liver dysfunction

Reducing PVC Exposure

  • Avoid purchasing PVC/vinyl products.
  • Consume low-fat meat and dairy products, preferably organic, as dioxin exposure primarily comes from animal fats.

Plastics and Human Health: A Deep Dive

Toxic chemicals in plastics can lead to:

  • Neurological issues
  • Cancer
  • Birth defects
  • Hormonal imbalances
  • Thyroid and cardiovascular problems

Recommendations for Safe Plastic Use

  • Avoid Heating Food in Plastic: Especially fatty foods.
  • Choose Natural Products: Opt for natural fiber clothing, bedding, and furniture.
  • Limit Plastic Use for Children: Avoid giving them plastic toys or teethers.
  • Be Cautious with Food Contamination: Toxic chemicals from plastics can lead to severe health issues, including infertility, obesity, and cancer.

Plastics and Pregnancy

Exposure to plastics, especially BPA, during pregnancy can have detrimental effects on both the mother and the unborn child. Pregnant women exposed to BPA might experience weight gain and increased insulin resistance, both risk factors for type 2 diabetes.

Detoxifying from Plastics

While complete avoidance of chemicals is challenging, certain measures can reduce exposure:

  • Stay Hydrated: Drink ample water to flush out toxins.
  • Eat Healthily: Opt for organic produce.
  • Exercise Regularly: Helps in breaking down fat cells that store toxins.
  • Limit Saturated Fat Intake: Many toxic chemicals bind to fats.
  • Avoid Plastic and Nonstick Pans: Opt for glass or stainless steel.

Conclusion

While plastics offer convenience, their potential health risks cannot be ignored. By being informed and making conscious choices, we can mitigate these risks and lead healthier lives.

For further information or personalized nutrition advice, feel free to reach out to Dt. Silky Mahajan at info@foodsandnutrition.in or call 080 6741 7780 (Dial Extension: 778).

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latest buzz Sports Nutrition

The Effects of Alcohol on Athletic Performance

The Effects of Alcohol on Athletic Performance
The Effects of Alcohol on Athletic Performance
The Effects of Alcohol on Athletic Performance

Many people believe in hitting the gym during the day and then a bar at night. One feels there’s no harm in drinking a little amount of alcohol now and then.

Actually the terms “little” and “now and then” cannot even be used in that former sentence since it’s more like binge drinking every weekend!

Don’t Drink and Drive isn’t only for behind the wheel, it’s also on the field (and the gym).

First, let’s give you a list of how alcohol can affect your body, and then we can get down to the details!

Keep in mind these effects are within 48 hours of alcohol consumption, that too just after 2-3 standard drinks.

  • Decrease strength
  • Impair hand-eye coordination
  • Increase fatigue (by impacting liver function)
  • Mineral and vitamin depletion
  • Disturbed sleep
  • Impact cellular repair (since protein is affected negatively)
  • Dehydration thus affects the kidneys
  • Loss of endurance
  • Unwanted weight gain

Alcohol isn’t something that is recommended for most people; for athletes it just makes matters worse.

While you’re training or competing it’s best to stay away from alcohol! However, the best solution is to give it up completely to live a healthy lifestyle.

How Alcohol Affects Your Body

  1. So first things first. Alcohol cannot be stored as energy. This means all the alcohol in your body is converted into fat – hence the term beer belly.
  2. Alcohol’s effect on the liver can cause a problem in the production of oxygen which then interferes with the production of ATP ie a direct source of energy for the muscles.
  3. Sadly drinking alcohol before your workout hinders the circulation of glucose which is essential for energy. It has also been scientifically proven that alcohol diminishes protein synthesis which in turn stops muscle growth by preventing the repair of damaged muscles.
  4. Another thing alcohol does is increase the urge to urinate which leads to loss of electrolytes.
  5. Since alcohol is a toxin it disrupts the normal cell function.
  6. Alcohol also inhibits the absorption of essential minerals like zinc, folic acid, Vitamin B12, etc which are needed for metabolism and new cell growth (muscle cells included).
  7. The consumption of alcohol provides only empty calories which in turn displace valuable nutrients. That’s just a loss of essentials and an increase in fat!
  8. Do note, heavy drinking for a night can negatively affect brain and bodily activities for 3 whole days whereas 2 nights of consecutive heavy drinking leave an impact for 5 days! Evidently, dehydration, fatigue and headaches – commonly known as hangovers – really don’t mix well with the physical demands of our body.
  9. Alcohol disrupts your sleep cycle which in turn leads to a reduction in the ability to learn and retain new information. This could range from new skills to studying games or even applying strategies in a game.
  10. Excessive alcohol can prevent the secretion of human growth hormone which is essential for muscle growth as well as recovery.

It’s always better to prioritize a good day’s workout over a night of heavy drinking. At least the workout leaves you worn out and exhausted craving for more!

Alcohol just leaves you with a bad hangover which leads to false swears of never drinking again.

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).