Sharing my journey with the world. It feels great to be the difference and daring to make one
Reflections
What could possibly be more wise than paying back your own experiences and failures? The phenominal sensations just makes you more resilient and unbridled reflections gives meaning to your life. What does it takes to cross a hurdle to a milestone?
The most fascinating thing about the past is it makes you think about your present and plans your future. Immense fear of the past may bring a darker shade to the present or future. The Immaculate experience may enlighten your thoughts which contributes to your mental and physical well being and gives you the strength to pursue your dreams. It all comes down to one question… How badly you want it? and how much are you ready to sacrifice? There is a very thin line between sacrifice and discipline. The early you discover and inculcate, more likely you are to habituate yourself in any situation regardless of the resources.
The irony in the future world is comparing present with past and framing the future. The actual scenario however differs for each person, but the so called stigmatised society always prognosticates rather than improvisation. A major cistron for time lag and if you ignore this, you will conquer your fears, moving out of your comfort zone and create history.
Eventually you will realise the impact of circumstances on your present state will always determine what you came for? where you came from? how long you came for the thing which mattered the most and ultimately it will all be a reflection one day…….NutritionByKshitij®
Vegetarian Protein
The biggest myth people possess about being vegetarian is the lack of adequacy where as the reality is far different from what they aim for. There is a difference between maintenance, loosing and gaining muscle mass. Each scenario carries a different weightage for consumption.
Lets consider a simple example – A healthy man weighing 80 kgs wants to keep an optimum requirement of his protein consumption. How does he do it ? In a pretty sophisticated manner. Being a vegetarian and aiming for a balance, 80 gms of protein would be the ideal consumption for him. The main question is how does he distribute it evenly throughout the day. 20-20-20, Breakfast, Lunch, Dinner. Nutrition in maintenance is a smart game. Food is the art and you are the artist. The rest 20gms can be split into 10 each for mid morning snack and evening snack. Remember its easy to compensate on one portion and exceed another. Food is all about choices, lets have a look at some fantastic vegetarian options.
Beans and Lentils- Falling under the category of medium to low GI food, a cup of this can easily give you 10-12 gms of protein. Benefiting you with other micronutrients such as Choline, Vitamin A, B1 (Thiamin), B5 (Pantothenic Acid), B6(Pyridoxine), B7 (Biotin) and much more.
Panner – Benefiting you not only with the protein part, but also with enormous amounts calcium from a single food item. 100gms of panner can easily give you 15-20 gms of protein but you might watch out the fat content as well which could approximately be around 20gms.
Soya – A fantastic source of Omega 3, also called the vegetarian chicken, this wonderful ingrident would give you 20 gms of protein with just 45-50 gms of raw measurement. A power pack ingrident for a booster workout.
Photo by Polina Tankilevitch on Pexels.com
Tofu – Made from Soybeans, this nutritious ingrident carries approximately 17 gms of protein in 100 gms serving, giving you half the amount of fat as compared to Paneer.
Wheat – The most ignored item when it comes to the word Protein. A single chapati 35-40 gms will give you 3-4 gms of protein. It may not be a major constituent but can be a compensating factor when it comes to summing up of all the items. Remember Carbohydrates are the primary source of energy!!!
Leafy Veggies and Broccoli – This nutridense ingrident with the richness of Vitamin K quite essential in healing of wounds and giving you good levels of Haemoglobin can also add up 3-5 gms of Protein in 100 gms of serving.
Milk & Greek Yogurt or Smoothies – The Calcium king and also considered as a whole food, 1 glass of milk can give you 8-10 gms of protein depending on which kind of milk you prefer Eg – tonned, fat free, soy, cow or buffalo. A serving of Curd about 150gms will also give you 5 gms of protein. Even more if you have the Greek yogurt thereby giving you a jump of nearly 30 percent.
Nuts & Dryfruits – A perect food for snack time but can be easily overeaten. A handful of these (30-40 gms) can easily give you anywhere between 6-8 gms of protein with double the amount of fat.
Over all, each ingrident of the food ecosystem has its own unique classification. Our irregular pattern of consumption makes it bad in our so called diet world. Never eat as a particular ingridient consumption. Eat it as you say a wholesome meal because together they form a Dish……NutritionByKshitij®.
The Rest In Motion
Ever wondered why the grumpy face early morning when you get up from the sleep you wanted the most. Well the answer is you did not get enough of it. Even after taking a nap of 7-8 hours you may still feel exhausted and there are numerous reason responsible for it. Lets see how we can correct it.
The late night dinner can be one of the major hinderences to your sleep. Our body works according to the circadiam rhythm and our actions may disrupt the body clock thereby causing discomfort in digestion and ultimately affecting our sleep. May I remind you about the discomfort you felt after having a late night meal. Gastroesophageal reflux diseases or commonly known as acid reflux may be felt after having too much of food or too much acidic food and worsens if you lie down. The second possible reason could be STRESS. The thoughts in your mind will be an obstacle in the winding up of your body while you try to comfort yourself to get well deserved rest. Another reason could be a strenuous workout routine before you sleep which might set your mood in action and elevate your activeness but carry forward the tiredness to next working day.
Focusing on problems will never lead to solutions. Focusing on solutions will never give you any problems!!! Lets have a look at benefits of a good sleep.
1. Better Memory – You won’t be able to recollect the details of your past activities easily as you could after having a better sleep over a period of time. This is becasue of the vital role sleep plays in learning and storing. According to WebMD, the brain does not gets sufficient time to store for a later presentation which results in troubled recall of memory.
2. Feel Amazing – You get these feelings specially on Sunday’s as you are all set to not get out from the bed or couch. Secondly you may feel amazing on days when you are happy throughout and go to bed. This is a contributing factor thereby making you ready and active for the next day. Learnings from WebMD reflects lack of sleep contributes to more of negative emotions/ reactions than the positive one’s.
3. Heart Healthy – According to excerpts from WebMD, sleeping causes your blood pressure to go down and relaxes your heart and blood vessels. This results in a normal blood pressure and rest to the heart. On a personal note just imagine the cost of night outs???
4. Balancing Weight – Sleep deprivation results in the fluctuation of hormones that control appetite and your self control might go down. A good sleep will make you feel hungry only when you are actually hungry. To eat good, sleep good. WebMD is seriously making some factual claims and its personally experienced by me !!!
5. Too good too Bad – Anything too much always comes with its cons. The extra sleep you take might risk your arteries for calcification and lack of flexibility too. Although more research it still being made to observe the ill effects or extra sleep, an ideal sleep differs for each one. A new born spends 2/3rd of the day sleeping where as on adult spends 1/3rd of the day sleeping. Quite a significant difference.
To Conclude on a personal note, keep yourself active. It promotes better sleep as you make your body tired and nourish it with better sleep, good and timely food intake. Rectifying a bit will give you better results. Lets try out for week and then comment below to share your experience……..NutritionByKshitij®.
References: WebMD.
Spectators – A minuscule Breed
The most divergent phalanx holding a prejudice and giving the title of being notable or envious. An era of the global social world, where thousands have lakhs of views and those lakhs have millions of significances perceived, which eventually results in your well being. But what it has to do with nutrition of mental well being? Lets find out from the writers point of view.
The most exacerbating feeling one holds is persuasion. Hinderance of imagination always results in the loss of culmination. This is exactly many people hold their course of action and change just because of some gigantic scholar who is psuedoscienced. A perfect example here could be relating to food. Being a nutritionist, revolving around everyday with hundreds of questions, you have a condition of Iron deficiancy and you self medicate yourself by researching as foods with great iron content. Dates, legumes, pulses, rasins, poultry, prunes etc etc are the foods from which you may get addtional iron. You change your comsumption pattern but still you are unable to get enough of what you had expected. What would be an ideal consumption? Lets find out in succeeding paragraph.
While writing here, checking like an ordinary person got me an answer of 18 mg/day. Research later concluded different categories according to age groups and types of activity making an average adult consumption at 10-12 mg/day for men and 15-18 mg/day for women. In the entire scenario, one factor was completely ignored and that was the consumption of any other food item that is acting like a barrier in the absorption of Iron. By the time you figure it out you might have consumed well above the limit but not to a poisonous state. Yes you read that right. Over consumption of Iron in children can be poisonous which may be fatal. The Coemzyme here for example would be Vitamin C as it helps in Iron absorption. Deficiancy of a co factor involved in the absorption may disrupt the process there by making you think you are scarce in resources where as you are only scarce in fuel.
Replication of this example here in connection would be your thoughts as Vitamin C and the information you get for excess consumption will be the actual barriers inhibiting from the material success. Every strata of this significant society will try to teach you acording to their so called limitless experiences and unscientific knowledge. It is your own conscious mind, which will eventually make you differentiate from what actually a synonym is and how an antonym is presented as a synonym……..NutritionByKshitij®.
GOAL – An Infinite Purpose
Defining a purpose and a pathway to achievement, goal is a destination of your desires and how would one achieve that? Ever heard about a Marathon? If yes then continue reading, you will eventually perceive the expercts.
As you opt to read further, lets connect this GOAL with purpose. The paramount factor driving towards the finale. When one sets a limitation with a deadline, s/he is clear enough about the weightage of purpose. Sacrifices or adjustments, whatever coined is well above anything till the accomplishment. Coming back to the marathon part. Ever wondered what it takes to run a marathon? Practice patience and patient practice. Imagine running 40 kms in a straight direction and running the same 40 kms in a circular manner but doing 4 laps of 10 kms each. This tricks the mind to think of the remaining rounds and not the kilometers where as running in a same direction will tend to count the distance.
Purpose, as exclaimed, will be the driving factor while running a marathon. Similarly, habits are built for a purpose and discipline is your marathon. In terms of nutrition, imagine yourself in a situation where you abide by your nutritionit’s or Dietician’s recommendation throughout and at the end of the day you are very happy to see yourself get a control over your mind and set a limitation. The purpose has shifted from the primary source to discipline yourself for a definite period until your GOAL is achieved. Running a marathon may be tiring, a sensation of being lost, meaningless efforts, low or no results but always remember one thing: To enjoy the view from the top of the mountain, you need to scale it first. The hardest part would be just before you reach the pinnacle.
In my consideration and experiences, after witnessing failures and success, while training and transforming people, nutrition and exercise would be considered secondary, but the primary one, the GOAL will be to discilpine the purpose. People knew what they had to do, the challenge was how to do and how long to do. You might have infered but I would like to say ”YOU WOULD NOT KNOW UNLESS YOU DISCOVER IT YOURSELF” and thats your INFINITY……..NutritionByKshitij®
The Dilemma
Ever wondered a feeling holding you back? Ever thought about what you can be and what are you doing? Your process of intellection dissents from those who cannot afford to stand your singularity. Are you wondering what is this about? Lets find out
The progressive world still bears a burden of people with unimaginable suggestions and options for peers. An immense sense of pride rushes their Adrenaline in a manner leading to an inference which might be delusive for them too. The arrogance of not being wrong often leads to a behaviour which is calamitous. Imagine a life full of dictation right from the type of food to profession, habits, lifestyle, investment, leisure, sleep and much more. Do you think you need any of the mesmerism or you bear the quality of your own lineament?
Each one of us has a quality which segregates us from the crowd. It does not mean to be an odd man out. It means to be a stand out from the crowd. How does the crowd behave with a stand out? Simply they keep them out!!! Thats all they can do because they cannot be like you. People often reject the things they cannot possess due to two reasons. To begin with, lack of enthusiasm and courage to withstand criticism. This is the outcome of something remarkable because if you do not get these two, it means you might have been deviated from your aim. If you get this, you are absolutely on the right track but does it means you are doing it the right way? Perseverance is the perfect connotation. Experience is gained through setbacks and field training and not from the views of people who barely know you, your passion and the field you choose to pursue.
In addition to the above statement, the worth of effort should never outweigh the outcome. Result should not determine the amount of effort. Efforts will always reflect your hard-work in the results no matter how uncertain the situation may be. There are numerous exemplars which includes the writer haha. The motive to mention this at the end is not to boast but portray the experience, truth and provide positivity. 2012 was the year of transition. It marked a new beginning for a different phase of life which was unimaginable. 2015 was the year of achievement where in the goal was successful. How it was accomplished? Learning with failures and practical experiences made me master. Had I payed a heed to the folderol, I would never achieve what I desired.
To end, I would simply state do not compare success or achievement with monetary gains. The sense of accomplishment is always higher than net worth. Everyone earns a livelihood but acquisition is earned by few who dare to be the change and literally change the world……NutritionByKshitij®
The Mediterranean Region
The region won by billions to visit for serenity has also drawn a special attention to the staple produce, tried by millions ensuring a pathway to a healthy eating practice. Does it really anticipates or it’s just a whim?
What exactly is mediterranean Diet?
A pattern of consumption mainly derived from plants moderated by dairy and sea food with occasional consumption of red meat. The fundament lies around vegetables, fruits, nuts and seeds, beans whole grains and herbs.
Why preferred?
During Old days, people who consumed this kind of diet made researchers prove the kind of lifestyle diseases during those times were minimal comparative to the current drastic shot. Refined products, Hydrogenated products, packed products, sugar products were minimal. Researches proved these kinds of consumption patterns lowered the risk of lifestyle diseases such as obesity which is the root cause of various diseases like Type 2 diabetes, Hypertension, heart attacks and strokes.
Benefits In todays Time?
The foremost precious thing today is TIME. The reason take aways are pouncing everywhere. Saving time but not your healthy future. The best example would be an experiment for a week where you consume only home cooked food and compare the costs with the food consumed outside. A considerable amount of difference will be noticed where in a net savings of 20 percent in a week for home cooked meals will be a win win situation considering the time and efforts. Imagine the savings made during the entire year!!!
Secondly, lifestyle diseases such as PCOD, Thyroid, Type 2 Diabetes, Hypertension and the root cause, obesity would never even exist if you moderate. Genetics do play a role but only to an extent. You can slow down the effect if you can’t eliminate it permanently. Slowly and steadily you will neutralise it. The Mediterranean diet does not revolve around just consumption. The lifestyle also requires you to be active, share meal with others and enjoy life. This was the reason people who consumed Mediterranean type of food had better mental health and cognitive abilities as compared to others who had not been on it.
The pattern does not Guarantee an elimination of existing diseases but it surely will help you to reduce the effects provided you have a green signal from your practitioner.
Water should be an ideal partner wherever you go. The MD also permits glass of wine per day in moderation (thanks to the antioxidants and polyphenols) but that’s completely “optional”.
Should you choose to follow?
There is no harm in following it for a week. You may take it as a challenge to bring your urges under control. You may discover the changes in your daily routine and should you choose to follow it for a prolong time, you should always consult a registered or a qualified practitioner.
Experience shared – NutritionByKshitij®
*All Images are for Representation purpose only*
Senti-Mental Nutrition
Emotions are the intramural image of your body. Even the slightest fluctuation could lead to an outcome you would not desire. Do sentiments play a role in your Health life? Does it influences your decision in daily aspects of life? Lets find out
Every human being has a separate set of thoughts each passing day. Positive or negative one never pays a heed to them unless it is troublesome. Majority of the people ignore and move ahead but what about next day… How many more days to move ahead and simply ignore. It will eventually build up and will lead to either an outburst of emotions or comforting yourself through food. Both of which will be harmful and never ending.
Dealing has always been an imperative solution. More importantly the method to resolve. Speaking up for yourself will never harm you but the method of speaking will. Similarly binging occasionally will not possess any sort of accumulating danger but a change in frequency will increase the chances. What to do during these times? The best answer is Water. A simple but powerful solution. It calms you down and stabilises your angry heart and lowers your Blood pressure to be rational. Another better way of keeping your sentiments in your control is never let food comfort your mind. This makes your mind to set in a way permanently in need of that when a particular situation arises. No matter how hungry or satiated you are, you will crave to satisfaction and this is where things begin to go wrong.
Sugary Drinks for example intake in abundance may lead to Diabetes which is known to everyone but it may increase the causation of Alzheimer’s diseases. People with irregular Blood Sugar levels for a longer period of time may be at an increased risk of Dementia and may affect people even without a history of Diabetes!!! High Fructose Corn Syrup is the general component which is responsible because these are empty calories which leads to Obesity, High Blood Pressure, High Lipids and may cause insulin resistance. Coming back to present, mixing your mood with food will lead to disastrous consequences as read earlier.
Whenever you feel you are not in a state of mind to make decisions, remember the first thing again. This will remind you that you are stateless to arrive at a decision of anything including the inference to eat or drink your favourite stuff. This state of being statelessness is temporary, do not make this permanent by any addictive abuse of substance that will be detrimental not only to your health but also to your quality of life…..NutritionByKshitij®
Carbohydrates-The Limitless Macronutrient
Carbohydrates, the most underrated and cribbed factor for weight management by thousands. A special thanks to the unimpeachable for deceiving thousands to make a fortune out of Health.
There is a constant sense of desire of being SLIM which is equated to BEING FIT. Moreover, this is used as a tool to sell Slimness rather than making people EARN it. Shortcuts make tech easy but not your health. People will be galvanised to know about this Macro nutrient which is being presumed as an enemy. A Slimmer person can have a body composition of higher fat percentage which does not equates it with being FIT.
Facts about Carbohydrates
-Provide energy to the body
-It helps to digest our food and absorb nutrients
-The byproducts of carbohydrates contribute to the development of immune system, blood clotting and reproduction
– Fuel to the powerhouse of the Cell (ATP)
– Fuel to brain, kidney, heart muscles, CNS….. List is exhaustive
A daily reduced intake less than required might lead to frequent headaches, fatigue, low on energy, tough to focus on routine work, constipation, vitamin and mineral deficiencies. Long term exposure to such kind of routine may degrade the quality of your muscle mass as protein will be roped in to do the extra work along with fat there by increasing the burden on them with the additional work.
How to maintain an optimum intake?
For an average individual 40-50 percent of the daily energy intake should come from a variety of complex carbohydrates which are low GI foods. Low Glycemic Index foods typically belong to a group which take a longer time to break down thereby keeping you full for a long time and moderating your glucose levels post meals. Examples for this group of food includes Beans, Legumes, Fruits & Vegetables, Whole grains. These groups contain fibre in abundance with sufficient amount of protein too. All of this contribute to maintain your blood sugar levels post meal which reduces the chances for you to crave.
Weight Management is an art. You and the proportions of food you consume are the artists. One piece of reasonable advice is just cut down the hidden Sugar and Refined Carbohydrates. Reduce the proportion by 50 percent and replace it by fresh local produce and you will do wonders. Carbohydrates are truly limitless and hard to resist but it all depends on how you behave to the supply of Indefinite Energy……NutritionByKshitij®
The Dis-H Balance
The most controversial and debatable Balance in nutrition is the balance haha and it varies according to the anecdotes. It varies to every unique person and is interrogative in the field as well as practically. I propose to demystify and lay it simple as it should be according to my experiences.
Commencement matters and more vitally how it has been planned to be followed and executed. Before you go on anything less or anything in abundance, always remember your body should not be deprived of anything as it has utilised every element of food you have put in since childhood. This marks the term demographic consumption. The absorption levels and reactions are great when you go slow and increase the momentum with passage of time, patience and practical knowledge. When you start your workout at the gym for an example you are advised to perform cardio for 1-2 days to get a rhythm of the activity which preps your cardio vascular system to be ready for the difference followed by the progression to mix body workouts for a week and based on your performance and adaptability you are assigned a workout routine depending on your goals.
The outer body is a reflection of what is inside and this matters a lot because ABS are made in the kitchen, they are shaped by workouts. An individual should ideally start by balancing the dish of each and every meal which may clear out any unknown deficiency and how S/he should do that? Measuring…..Weekends are best to enjoy but sometime could be spared to divulge the facts and efforts for your own well being. Stock on for the weekly essentials. Another important element is learn to read the food labels. It hardly takes seconds to turn the product and see the content you are buying. Pay for your well being not for emotional eating. If you are stressed go for a short run. It will be beneficial for both the stress and your fitness levels. If you go into the comfort zone it will be an addictive substance abuse which finds a shortcut to cope with stress which I need not say is Good or Bad.
Measuring is an absolute tedious job that too everyday. We as professionals do not recommend to measure your weight everyday then why measure food to eat? Who is concerned with the scales ? All we have is our hands so why not make them your portion guide. Its an excellent method to measure. All you need to do is make 4 actions(PFCT) and you would not miss anything to consume !!!. The best part to experiment is everybody has a different requirement and this proves an excellent source because everybody has a separate unique pair of hands which makes it ideal for them rather than replicating others. Marking to the measurement and it is
P – Palm for Proteins
F – Fist for Veggies
C – Cupped hand for Carbs
T – Thumb for Fats
This initial method will not only get you going but you will visually notice the difference in your eating patterns. Pleasing your retina with all the colours on your plate and the so called Dis-H Balance will balance your start for a never ending journey. It’s easy to ascent or plummet but the real art and effort lies in BALANCING and STAYING at the position…….NutritionByKshitij®
Health - The Horizon View 