Vit C to

the rescue
Immune yourself to cold viruses with the help of vitamin C and enjoy a healthy winter. -Sonali Shah 27th June 2011

ith New Year fitness resolutions in place and winter finally descending upon

India, its time to take a stock of our health. The cold winter air will envelop us during the next few months to come and force us to alter our diet. Winter brings with itself a unique set of health-related issues but with conscious effort, you can be prepared to win the battle. And vitamin C is pretty much your best armour.

Virus attack
Your immune system takes the hit during coldmonths, making you susceptible to illnesses. Cold and cough are the most common problems that affect a whole lot of people. Apart from a runny nose and other common illnesses, our body is prone to suffer from flu, bronchitis, sinusitis and sore throat in cold months, informs Munira Kawad, Head of Nutrition, Golds Gym. Though vitamin C may not protect you against the virus, it certainly helps in alleviating the symptoms of a cold. It is an immune system strengthener and hence indispensable to the body during winters.

Veggie defence
In vegetarian foods, vit C is amply found. Citrus fruits, without a doubt are the best sources. We are talking oranges, lemons, sweet limes and grapefruit here, Kawad adds. Amla, green and red peppers, tomatoes, broccoli, leafy greens, cantaloupes, berries, pineapples and cabbage are also on the list. Prepare fresh juices and drink a glass every day. To avoid boredom, make different juices each day. You can also chop the fruits and veggies to make salads, with sauces of various kinds for dressing. Another option is the easiest just wash them well and eat them raw.

About non-vegetarian food preparations, Kawad says, They contain negligible amounts of vit C. That is because the vitamin is depleted in the process of cooking. And as non-vegetarian foods cannot be consumed raw, they arent considered as good sources of vit C. Stocking up on vitamin C by including foods rich with it is the easiest way to immune yourself this season and enjoy the cold weather.

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RED EATING
- Munira Jawadwala Kawad

AGM Training & Sports Nutritionist PGSSN 28th June 2011

When it comes to healthy eating, many of us think about eating enough protein
or fibre and avoiding sodium and saturated fat. But, how many of us attempt to eat colorfully? In this article, well explore the nutritional value of red foods. The more colorful our diet is, the better. We know all green foods are good for us and provide a wide variety of health benefits, but we tend to overlook red foods and their health benefits, and relegate the red foods to mere color garnishes. Bring the red foods front and centre on your plates and reap these health benefits.

Whats in the red color food?

Most of the nutrients well talk in this article are antioxidants. That means they protect our bodies cells from damage caused by normal body reactions, smoking, sun damage, pollution, ageing etc. By doing so, they provide protection from cancers and age-related diseases. 1) The most talked about red nutrient is lycopene. Lycopene is especially high in tomato products. In fact, cooked tomato foods like tomato sauce and ketchup contain the highest amounts of lycopene. Its also found in other red foods such as watermelon. The biggest benefit of lycopene is that it can dramatically lower your risk of developing prostate cancer. In addition, eating lycopene-rich foods regularly may also help people who have prostate cancer by preventing it from spreading, as well as keeping tumors small. For women, it may also lower your chances of developing lung, breast, and stomach cancers. Tomatoes also contain about 20 vitamins and minerals, including vitamins A, C and K, which help maintain body functions like eyesight, immune defense and skin regeneration. Other essential nutrients also include copper, folate, potassium and manganese, necessary for nerve protection, bone health and maintainingnormal blood sugar. Tomatoes also contain vitamin B2 which has been used to treat migraines. 2) Apples are a super food, adding low fat, nutrition and fiber to our diets. Choose to eat red skinned apples (eat the apple peel too) and you will be getting the antioxidant, quercetin, that has been shown to slow the growth of cancer cells. They also contain a healthy dose of vitamin C, needed for immunity defense and the absorption of iron. 3) Red onions also contain quercetin. A simple change from using yellow onions to using red onions will offer more dietary protection from cancer.

4) Red foods that improve heart health are red grapes, red cabbage, beets and cherries. All these red foods contain anthocyanin, apigment that helps keeps our hearts healthy. The anthocyan inpigment found in these red foods also helps certain skin conditions, like eczema, to heal. Foods like beet are also a very rich source of Beta carotene which is a coulr pigment similar tochlorophyll. Beta carotene is converted to Vitamin A in the body. Thus helpful for skin, reproductive hormones as well, eyesight. 5) Red radishes contain glucosinolates, which are substances that produce the strong spicy flavor in radishes. Glucosinolates have been shown in studies to dramatically slow the growth of coloncancer cells. 6) Guava is one of the most nutritious fruits; it is high in fiber,vitamins A, C, B3 and G4, needed for eye, heart and immunity health. Guava also contains potassium, magnesium and polyunsaturated fatty acids, important for digestive health and regulation of metabolism. 7) Strawberries - Besides tasting good and being an ideal dessert, strawberries contain vitamins C and K as well as manganese, potassium, folate and fibre. These all aid in calcium absorption and regulation of blood sugar. 8) Raspberries have the highest amounts of antioxidants of any fruit, which are beneficial in treating inflammation, pain, cancer, heart disease and allergies. They also contain vitamin C, fibre andmanganese. 9) Cherries are sweet and tangy and contain several photochemical and antioxidants, including melatonin, which helps regulate sleep, wards off jet lag and reduces memory loss. 10) Watermelon contains vitamins C, B1 and B6, as well as potassium and magnesium, needed for immune and cardiovascular health. This juicy fruit also contains lycopene, an antioxidant known to prevent certain types of cancer. It also contains iron needed much for keeping one active and increase ones haemoglobin. 11) Pink Grapefruit is rich in vitamin C, antioxidants and fibre which help prevent cancer and lower cholesterol. 12) Red Peppers, including bell and chili peppers, contain vitamins A, C and B6, needed for immunity defense, brain development and function, and skin, eye and muscle strength. Peppers are also good sources of fiber, potassium, manganese and folate, which are important for maintaining a healthy weight and lowering cholesterol. 13) Red Kidney Beans contain protein, antioxidants and fiber important for a healthy diet. Protein helps repair and rebuild damaged cells and tissues. Fiber, omega 3 and antioxidants help prevent disease, lower cholesterol levels, and relieve constipation

Ways to boost your red food intake

o o o

Sprinkle some raspberries into yogurt for a breakfast or snack. Mix dried cranberries with almonds for an on-the-go snack. Saut red onion and add to chili or soups. Always remember that every color in the food has some nutrients.Therefore the more colorful is the diet; the more balanced is the meal.

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Women and Osteoporosis

By - Munira Jawadwala Kawad PG Sports Nutritionist Manager Training GOLDS GYM INDIA 29th June 2011

What exactly is osteoporosis?

Throughout your life, your skeleton loses old bone and forms new bone. Osteoporosis occurs when you lose too much bone, make too little of it, or both. As your bones become less dense, they get weaker and easier to break. Fractures from osteoporosis can occur in any bone, but you are most likely to break bones in your wrist, spine, and hip. Children and teenagers form new bone faster than they lose the old bone. In fact, even after they stop growing taller, young people continue to make more bone than they lose. This means their bones get denser and denser until they reach what experts call peak bone mass.

This is the point when you have the greatest amount of bone you will ever have. It usually occurs when you are a young adult, sometime between the ages of 18 and 25. After you achieve peak bone mass, the balance between bone loss and bone formation might start to shift. In other words, you may slowly start to lose more bone than you form. In midlife, bone loss usually speeds up in men and women. For most women, the pace really picks up after menopause, when your body's production of oestrogen drops sharply. Because oestrogen protects bone, not producing as much can cause rapid bone loss. Taking good care of your bones before menopause is wise. It can make you less likely to develop osteoporosis after menopause. And don't be discouraged about bone you might have already lost. You can always take steps to strengthen your bones. But take action now. Once you start to lose bone density, it's hard to reverse. Keep in mind that:

Risk Factors for Osteoporosis

There are certain characteristics that increase the chances of developing osteoporosis. Among them a diet that is low in calcium and vitamin D and a lack of weight bearing exercise are three of the easiest to change. Other factors include: Lower body weight (under 58Kgs) Rheumatoid arthritis Anorexia nervosa, bulimia, early menopause, and surgical menopause can all increase your risk of osteoporosis. Advanced age Female gender Family history of osteoporosis: Young women whose mothers have a history of spinal fractures are also at risk for weak bones. Thin or small frame Early menopause or amenorrhea Use of corticosteroid medications Use of anticonvulsant drugs

Diet low in calcium: Calcium is critical for healthy bones, but many women consume less than half of what they need each day. Lack of exercise Cigarette smoking Excessive use of alcohol of caffeine

Preventing Osteoporosis
Building and maintaining bone mass requires a combination of nutrients and exercise. Building bone density early in life is the best way to prevent osteoporosis later. After adulthood, the best way to maintain the bone mass is the same way you build it -- getting adequate calcium in your diet and doing weight bearing exercise.

Diet
Eat your veggies and fruit. Consume low fat Dairy products since it contains Phosphorous, Vitamin D, and lactose all needed for better calcium absorption. Get some daily sunshine for vitamin D Another easy way to increase the amount of calcium in your diet is to make stock for soup from bones and calcium rich vegetables. Think twice about dieting: Diets low in calories is often low in calcium and other nutrients required for calcium absorption. Secondly a low body weight could lead to weak bones. Eat enough protein Avoid Calcium foods and coco or coffee in the same meal, as they hamper calcium absorption.

Exercise
Evidence shows that exercise may help build and maintain bone density at any age. Studies have seen bone density increase by doing regular resistance exercises, such as lifting weights, two or three times a week. This type of weight bearing exercise appears to stimulate bone formation, and the retention of calcium, in the bones that are bearing the load. The force of muscles pulling against bones stimulates this bone building process. So any exercise that places force on a bone will strengthen that bone.

Weight-bearing exercises are the most effective to build bones. These include activities such as walking, stair climbing, running, hiking, and weight lifting. Swimming and bicycling are not considered weight-bearing exercises. A survey of 350 middle-aged women found that those who were most active in their daily lives had significantly greater bone density in their spines, femurs and forearms than less active women. Another study from found that running strengthens the leg bones of both older and younger women. Exercise also increases muscle strength, coordination, and balance and decreases the likelihood of falls in the elderly.

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FAT DEPOSITS in WOMEN

Munira Jawadwala Kawad AGM Training & Sports Nutrition GOLDS GYM INDIA PGSSN
30th June 2011

Fat is essential for healthy people to function normally. Fat not only provides energy in the body but also insulates the body from extreme temperatures, protects the organs, surrounds and insulates the nerve fibers and also helps as building blocks for various hormones in the body. One of the main morphological differences between a male and a female is the amount of fat that women carry. The reason for this difference is that women at some point in their lives may nourish a fetus and then a baby from their own reserves, so women have to stock energy in the form of fat in anticipation of future pregnancies (and must stock even more energy during the last two trimesters of pregnancy). Fat in a normal male represents 15-20% of body weight, whereas a female is 2025%. Females carry fat in distinct areas that males do not. Primary Fat Deposits in a women: Fat reserves accumulate in very specific areas on the body. Generally they avoid the joints in order not to interfere with movement

1. Lower Back: The fat merges with the buttocks region making the buttocks taller in height and possibly protruding up into the waist. 2.Thighs (Inner / Outer Thigh): The fat concentration on thighs can be quite bulky. There could be fatty tissue deposits that look like pitted fat or cottage cheese like appearance forming bumps or bulges on the thighs. Also the area on the back of the thigh where the buttocks end and thighs begin can accumulate a lot of fat this forming a huge bulge. The concentration of fat in the outer thigh can bulk up and thus sneak up towards the love handles. 3. Knee: In women, the knee is often a location of fat concentration, especially on the medial (inner) region, it plays an aesthetic role of filing in the space. 4.The Upper Arm: The posterior area, back of the arm, is specially developed in women, this concentration, besides its energetic role, protects the superficial nerves and arteries in the medial (inner) and superior (upper) area of the arm. This fat if accumulates beyond the capacity can lead to sagging arms. 5. Around the Navel: Some women can have rare fat deposits around the periumbilical or navel region. It has been scientifically proven that increased body fat may affect health and may lead to medical complications. The way the fat is distributed in the body influences the state of health of specific organs. According to the location, fat can be subcutaneous (under the skin) or visceral (around the organs). Visceral fat may interfere with the proper functioning of vital organs like the heart, pancreas, etc. There is a relationship between overall fat deposits and specific fat deposits. Fat around the middle-body section (gut / abdominal area) is associated with visceral fat. Abdominal fat is the most serious health risk. The waist-hip ratio is a method of determining whether there are excessive amounts of upper body fat. It is obtained by dividing the waist measurement by the hip measurement. The body structures could be classified in 2 types : -> Apple Shaped -> Pear Shaped

Apple-shaped fat individuals are at a greater risk of developing obesity-related diseases, as the fat is inside the abdomen and distributed around the stomach and chest. Most of the men have an apple shaped body structure. The medical risk of the same could be:

Cardiovascular diseases (heart disease) and hypertension (blood pressure) Type 2 diabetes Respiratory diseases (sleep apnea syndrome) Bone or joint aches - Osteoarthritis Pear-shaped overweight persons are at greater risk of mechanical problems, as most of the body fat is distributed around the hips, thighs and bottom. Most women have a pear shaped body structure. In either of the conditions, the fact remains that extra weight can only create problems.

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BURNING FAT
First of all, you can't expect to lose butt fat, or fat anywhere on the body for that matter, if you don't reduce your calorie intake and get more exercise. Fat burning requires eating properly and engaging in physical activity. Cardiovascular exercise is highly effective in fat burning, in particular. Make sure that you are doing both of these things for maximum fat loss results. Exercise Cardiovascular exercise helps you to increase your heart rate thus increasing the blood circulation. This helps to provide more oxygen and fat to the working muscle. It is very crucial to provide enough oxygen to the muscles for the fat to be burned (oxidised). To make sure that one is providing enough oxygen the following calculations can be done

MHR (HR max) 220 Age RHR (HR rest) count the heart rate when completely relaxed for 1 min. HRR (HR reserve) MHR RHR

THR (HR target) HRR x 65% + RHR (also calculate the same manner for 75%)

E.g. a person with age 25yrs and a RHR of 72bpm

MHR = 220 25 = 195 RHR = 72 HRR = 195 72 = 123 THR = 123 x 65% + 72 = 152 THR = 123 x 75% + 72 = 164

The two calculations e.g. in this case 152 - 164 is suggestive of the heart rate one needs to be in to burn fat. Types of exercise could be running / biking / swimming / spinning / cross trainer / kick boxing / aerobics, etc.

Food Increase your METABOLISM: 1) Eat small frequent meals: Eating small frequent meals boosts the metabolism; this is because the breakdown of food itself requires a good number of calories. Also by choosing to have five to six small meals each day, we teach the body to never be hungry. We avoid the blood sugar fluctuations and will not experience the cravings that can derail even the most carefully planned diet. Eating more frequent meals also spaces out caloric intake over the course of the day. Skipping a meal sends the body into a preservation mode that slows down burning the excess fat stores of the body 2) Foods high in Protein: The thermic effect of food refers to the body's expenditure of energy to chew, swallow and process foods. Protein rich foods create a thermic effect, meaning burn loads of calories while getting digested. Foods like milk and milk products, chicken, turkey, tuna, and salmon are burned simply by digesting them. 3) Foods rich in FIBER: Fibrous carbohydrates burn about 20% of their calories through digestion (thermic effect). They also increase the satiety value thus

controlling the hunger pangs. The fiber holds water and in turn helps clear bowel movement and reduces the chances of constipation. Fibrous carbs include all the vegetables, salads and fruits along with whole grains, pulses and sprouts.