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  • Sports Nutrition for Children

    In Weightloss On 09 August 2017

      Many a times this question pops up in the mind of parents of child athletes: What should my child eat and drink to gain a competitive edge? Active kids and teens play football, cricket, basketball, baseball, volleyball, soccer, tennis, and squash. They participate in the swimming and track teams and sometimes parents even send them to sports camps in the summer. Not only are they full of energy and incredible athletes in their own right but nothing can slow them down except for improper nutrition. Often parents are bombarded with nutrition facts which are confusing and thus they seem misinformed about what foods their child requires for good health and the demands of regular physical activity and athletic competition. Focus on hydration: Dehydration leads to fatigue during exercise. To properly hydrate you need to drink all day. Athletes should have something to drink on them AT ALL TIMES to ensure balanced fluid and electrolyte levels. The more you sweat the more fluid you need to replace. Low-fat chocolate milk has it all for proper post workout recovery: protein, carbs, fluid and electrolytes. If dairy isn%u2019t an option, try chocolate soy milk. Pick nutrient dense foods: Athletes need vitamins, minerals and antioxidants to keep those muscles pumping. Calcium, iron, Vitamins C and D, and B-vitamins can be found in dairy, fruits, veggies, breads and cereals. Pack high-carbohydrate, moderate protein, low-fat snacks such as energy bars, nuts, fruit, peanut butter and bread and fluids. A pre-exercise meal is important to prevent hunger and to supply energy to athletes' working muscles. The night before competition and 2 hours before exercise: focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice). Nutritious foods help to fuel physical activity and thereby help your child play their best. Healthy examples of foods for child athletes include: low-fibre cereal with milk and fruit; a energy bar with yogurt and a banana; a turkey sandwich on whole-wheat bread; a glass of milk and an apple. Opt for foods that are high in carbohydrates and low in fat, sugar and salt. Protein can also be included (just keep the overall amounts relatively small, as protein can be slow to digest). 


    In Festive season tips On 09 August 2017

    Is your new year%u2019s resolution weight loss too?   Are you following an old method to lose weight by eating less calories and exercising more? In the past, in order to lose weight fast, people would follow a low calorie diet.  There are many medical practitioners and dieticians that are still following the low calorie method. Due to this concept, many people started downloading the calorie app to keep track of their calorie intake in order to lose weight.   The truth   Studies have documented that 95% of the people who ate fewer calories did not lose weight. To lose weight you have to eat right. Eating less or low calorie which is not nutritive or wholesome will make you gain weight for e.g. A diet coke has zero calories as compared to an apple which has 80 calories, now if you go by calories, diet coke would be a great option in comparison to apple. But in reality, the apple will not only provide you good nutrients but will also lead to weight loss due to negative calories (as the apple requires more food energy to be digested than it provides)   How do I lose weight right way? Is this what you are thinking?   The solution   Do not follow low calorie, crash diets, fad diet and rigorous exercises. In order to lose weight, firstly focus on the nutrients required by your body.   The mantra is to focus on the right proportion of Carbohydrates, Protein, Fats, Minerals and Vitamins. a)      Complex digestible carbohydrates such as grain products (preferably whole grains) such as bread, rice, cereal as well as fruits, vegetables and low fat dairy foods. b)      Fats: Mainly essential fatty acids (omega 3 and omega 6) E.g. Nuts (almonds, walnuts), seeds (chia, hemp, flaxseeds), sardine, salmon, soyabean etc. Good fats such as coconut oil, desi ghee, avocado and egg yolks. c)      Protein: Complete and High biological value such as Fish, poultry, whole egg.   ?         Secondly, hormones play an important role with regards to our weight. Some foods release fat burning hormones and some foods release fat storing hormones. One of the most important foods that play a role in regulating hormones is fat. Many of us think that by eliminating fat or eating boiled food we are one step closer to our weight loss target. But the truth is one has to eat fat to burn fat. You need to incorporate the right type of fat in order to move the stubborn fat. Fat is good for you and for your metabolism.  Good fat in nuts and seeds [restricted amounts] will not make you fat and cause weight gain.   ?         And lastly, one can only lose weight if their body is in happy state. You all must be wondering what does that mean. It%u2019s very simple "happy state of body" is when there are no deficiencies or diseases. One can lose weight and fat percentage only if these two factors are absent. Before working on your weight loss resolution, make sure to check your parameters regularly like Vitamin D3, Vitamin B12, Calcium, Haemoglobin, Blood Pressure, Diabetes etc. These parameters decide if your body is in a healthy and happy state. In order to respond to the attempt of right weight and fat loss, your body therefore needs to be disease and deficiencies free.     So before working on your new year%u2019s resolution, make sure to focus on these 3 important things for a drop in waist size. 

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Harpreet Pasricha

Famous Online Nutritionist, India 

Health and wellness pioneer Dietitian Harpreet Pasricha is the owner and director of Diet Dr Clinic, a leading chain of health and fitness clinics in India an 18 year veteran in the field is now available for online diet and nutrition consultations. Spreading diet and nutrition awareness and bringing healthy living concepts to regular households, Nutritionist Harpreet regularly shares diet & nutrition and wellness advice in leading newspapers and magazines dispelling diet myths, educating the general public on topics such as popular fad diets and steers readers towards a healthier lifestyle. A co- author of Nourish with Food and Flourish with Health, available both online and at major retailers. Harpreet Pasricha is a Indian pioneer when it comes to publishing nutritional and dietetic awareness in the country. 
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