Obesity, Diabetes and Weight Loss

In case one is obese and is suffering from type 2 diabetes , losing weight can definitely help. Some patients after losing weight can easily get off insulin and other medications. Weight loss also helps in lowering the blood sugar and improves overall health.

As a number of health issues like High BP, Low BP, Liver, Kidney problems etc can crop up for people suffering from diabetes hence when on a diabetes weight loss plan, it’s important to work closely with doctor or diabetologist and a dietitian / dietician. While dieting, blood sugar, insulin, and medications need special attention and should be constantly monitored by the diabetologist.

Cutting back on just one meal can affect the delicate balance of blood sugar, insulin, and medication in body hence it’s important to work with an expert when on diet so as to ensure that blood sugar and glucose levels are in control. Doctors suggest cutting 500 calories a day, which is considered to be safe for people suffering with diabetes.

Calories should be cut across the board i.e. from protein, carbohydrates, and fat. People with diabetes should maintain a healthy ratio of carbs, fat, and protein in their diet. The ideal ratios (for energy derived from food) are as under:

* 50% to 55% from carbs
* 30% from fat
* 10% to 15% from protein

One needs to be very careful with carbohydrates in diet because carbohydrates have the biggest effect on blood sugar, since they are broken down into sugar early in digestion. Eating complex carbs (whole-grain bread and vegetables, for example) is good because they are absorbed more slowly into the bloodstream thus cutting the risk of blood sugar spikes. (White bread should be avoided, Whole wheat bread is better than white bread. Adding little peanut butter can be beneficial )

Simply cutting lots of carbohydrates which is a common dieting strategy can be dangerous in case of diabetics. When body doesn’t have carbs to burn for fuel, metabolism changes into what’s known as ketosis i.e. body starts buring fat instead of carbs. In case of Ketosis, people feel less hungry and eat less than usual but long-term ketosis can cause health problems. Ketosis decreases oxygen delivery to the tissues, which puts stress on eyes, kidneys, heart, liver. That’s why the low-carb, high-protein Atkins diet is not really safe for people with diabetes. Diabetics need to try to stick with a more balanced diet so your body can handle nutrients without going into ketosis.

Although given the benefits of losing weight in case of diabetics are immense but it is not that easy to achieve weight loss goals for diabetics. Looking at all the above listed complications it is a must that people suffering from Diabetes are under the constant supervision of a diabetologist and a nutritionist.

Foods to have in Summers to keep fit and full of Energy

During last couple of weeks Temperature in North India have risen steadily. Moreover by end of this week, i.e. 24th April, it is expected that mercury will rise to 40 degrees (day time – Gurgaon). Sun Burns and Heat Strokes are very common on days with high temperature and number of calls that our General Physician gets increases during these days. Many of our patients also complain of being energy less during summers. Culprit being bright and burning Sun outside. Although we try our level best to keep ourselves indoor and sit in front of ACs and avoid scorching heat but it is not always possible and we have to brave the sun for some reason or the other. Apart from keeping oneself cool from outside by avoiding direct contact with Sun there are a number of ways through Dietary modifications by which we can beat the summer heat and keep fit and smile our way to good and energetic days.

Following a healthy diet is crucial to ensure that we stay well. The best summer foods are light and refreshing meals. Some of the fruits that are recommended during summers are cucumber and mint among vegetables. In fruits one should try to have Pineapple, water melon, sweet lime, oranges ( if possible ). These fruits and vegetables are high in anti-oxidants and micro-nutrients thus making them excellent coolants. Some other cooling items would be raw mango, yoghurt , dried coconut and tender coconut.

Following is the list of some fruits and vegetables with there benefits.

Lemon – Lemon water is a natural immune booster & helps in curing cough,cold &fever.It helps to cure problems related to indigestion & constipation. Being a rich source of Vitamin C, Lemon aids in fast absorption of Iron from the food. Common misconception is that Lemon aids acidity, on the contrary it has PH balancing properties. Neembu Paani has been an age old recipe to keep oneself cool in summers.

Water Melon – It reduces body temperature hence a very good fruit in tropical regions. Potassium and magnesium, present in water melons, are helpful in bringing down blood pressure.Lypocene, a carotenoid found in abundance in water melon, improves cardiac functions. Not only this, Water Melon is a very good source of Vitamin A & C and a natural anti-oxidant.

Cucumber – Its high water content gives your body & skin a very unique, moist & cooling effect. Cucumbers are a very good source of Vitamin C & a fairly good source of Vitamin A, potassium, manganese, folate & magnesium. Low calorie & high fiber content makes it an ideal food for dieters.

Coriander – Coriander leaves are used as stimulant, diuretic & diaphoretic. They are used in conditions like skin allergies. hay fever, sore throat, colds, bile and urinary tract infections. Coriander has lots of anti oxidants, vitamin-A, vitamin-C and minerals like phosphorus which prevent aging of eyes & soothes eyes against stress. It is also known to help in digestion, cure hyperacidity and nausea and helpful in summers.

For more information on other fruits and vegetables, please visit http://www.rxocean.com/Food-Nutrition.php OR www.facebook.com/ehealthcare.

Improve Employee Efficiency through the food they eat

Have you ever wondered if productivity and efficiency of your employees can be increased further ? Although most of the companies / corporates do this by making it easier for employees to work, provide cabs to reach office or allow them to work from home etc. But none of the organizations actually look into preventive healthcare or eating habits of their employees be at work or outside work. No one wants to monitor as to what employees are eating within the office premises or outside, whether they are fat or too skinny or they are suffering from other medical problems coz they are over weight or suffering from lifestyle diseases like over weight, obesity , Diabetes which is keeping them from working efficiently.

Many a times we notice employees feeling drowsy post lunch and are unable to concentrate for an hour or so until they finally make a move to get another cup of coffee or tea. Imagine a scenario where scene post lunch was the same as that in the morning at 9:00 AM when office opens i.e. everyone is brimming with energy and finishing off their work quickly as they are mentally alert. Or what if people in your office take less number of leaves as they are physically fit and active Or what when people are close to their Ideal body weight and not suffering from lifestyle related problems like obesity, diabetes etc.

Scenario posted above is very much realistic with the only thing that needs to be done is to improve what employees are eating in the office cafeteria. Ensuring that employees eat healthy and not junk food that induces drowsiness or make them obese or feel depressed. Office administration can do a number of things that promote healthy eating and thus living like:

1) Educate staff on ill effects of eating junk food
2) Cut down on availability of food items like Chips and other salty snacks, colas, ice creams
3) Increase availability of food items like sprouts, sandwiches, fresh cut fruits, fresh juices
4) Packed food items like Corn flakes and milk sachets can be made available to employees etc.

A number of such steps can be taken to improve the diet of the office workers. These small – 2 measures go a long way in improving diet and nutrition of employees and at the same time help them cut down on the associated lifestyle diseases like obesity, diabetes etc. By inculcating healthy eating habits amongst employees, companies can ensure that productivity and efficiency of its employees is increased and also help them keep disease free.

Author is a Lead Dietitian / dietician with RxOcean and is based out of Delhi, Gurgaon and keeps traveling to locations like Bangalore / Chandigarh to lecture in corporates on healthy living. One of the key services which RxOcean has devised is to advise office administration on how to improve cafeteria to make employees healthy.

For further details talk to us @9891544850 Or send us email on admin@rxocean.com

Pre & Post Natal Weight Loss Diet – Calcium Requirements

Women can handle a number of things together i.e. manage office work, family, raising kids, cook food for family, ensuring that everyone in the family is healthy etc. But while busy multi tasking and handling so many activities at home and office, they completely ignore their own health. A Home maker should not only consider what needs to be done for the family but take care of herself as well to perform her roles and
duties better.

As a dietician / dietitian, I come across so many females clients that come to me for diet and nutrition related problems have had ignored some of the basic things that should be doing towards their health. On a general basis, if Women take care of their health related issues at an earlier date or when their body had given some early warnings things would have been much simpler. one such case is that of pregnant women and post pregnancy care that women should ensure.

Women get busy in their activities and new life post delivery that they completely ignore basic body wants. During pregnancy a lot of calcium is drained out of the body ( for the new born) and as a result women who come to me for weight loss post pregnancy often complain about issues like back-ache and knee-
aches etc. These are educated women know all about problems like oestopenia, osteoporosis, arthritis, hormonal imbalances that women usually suffer from in later stages of life but still ignore things. At times these post pregnancy weight loss clients also complain they were not educated by their gynaecologists that they must continue their calcium supplements till the time they are breast feeding their baby or even for some months once breast feeding has stopped.

Although a Gynaecologist would be the right person to suggest the quantity and form of calcium that body should be given as as supplement but as a dietitian / dietician it is my job to ensure that I help my women clients (particularly pregnant women and women dealing with post pregnancy weight issues) with calcium rich diet. This supplementation is not only important for them but equally important for their little one who is dependent for his/her nutrition on the nursing mother.

Author is the leading dietician / dietitian for Team RxOcean and can be reached at 9891544850. To know more about Diet packages and various diet plans available, kindly visit http://www.rxocean.com/Diet-&-Nutrition.php

Secrets of weight loss revealed by a Dietician / Dietitian

Is there a secret to weight loss Or Is weight loss a difficult science that so many people are not able to understand it Or Do we need do something special to achieve weight loss Or Is weight loss all about eating bland boiled vegetables Or Is there is a special weight loss diet ?

Answer to all the above questions and many more like these which arise in our minds when we start thinking about weight loss is a big NO. Weight loss can be achieved using normal daily food that one eats and nothing special is required. Most of the diets that are available in various forms try to create some sort of negative calorie balance or try to improve metabolism of people.

Negative Calorie balance like the name suggests is giving body less number of calories in comparison to what is required by the body thus ensuring that body consumes calories that are stored in the form of fat. There are a number of ways to do it and professionals have named it in a special manner to confuse readers and users. Thus in turn creating a brand for themselves.

Anyway, coming back to negative calorie balance – I think most of users or weight loss clients can achieve the same at their home and don’t really need professional help but the tricky part is to balance all the nutrients that are required in the daily meal and at the same time cut down on the calorie intake. This is the place where help of a doctor or a dietitian / dietician is required. Many a times people just start eating boiled vegetables or completely stop eating to lose weight. All these practices do more harm to the body than good.

A team of good doctor and dietitian play an important role in the journey to achieve right weight. In many cases, where the patient is suffering from a disease, a doctor is in a better position to advise a dietitian as to what should be given to the patient in terms of protein intake or in terms of salt, sugar etc. More the complicated a case higher the need for a doctor’s involvement. Cases like Diabetes, Liver cirrohosis and Kidney problems etc do warrant involvement of a doctor along with dietitian. e.g. In a recent case of diabetes diet for weight gain that came to us, patient hailed from Gurgaon and weighed around 55 Kgs. Now tricky thing is that amount of protein in the diet cant be more than 65 gms else that might affect or damage liver of the patient whereas on the other hand doctor had recommended around 75 grams of protein for a different patient (from Delhi) suffering from liver cirrohosis. ( In case of patient suffering from Liver disease – diet chart for a healthy diet had to be prepared for the patient – not weight gain or weight loss). These examples clearly show that there doesn’t exist one silver bullet for all the cases and all cases need to be treated and discussed in light of person / patient’s body conditions.

In case nutrient intake is not balanced with the calorie cut , person might be able to lose weight as desired but either the body might regain the weight or will show up other signs like weakness, hair fall etc. at a later stage. To sum up we can say that although there doesn’t exist any big secret for weight loss but at the same time it is important to get the meal and regimen planning done by a professional.

Following are some of the exercise tips that one can include in his / her daily routine to keep oneself fit when on a dietary regimen.

* Cardio exercise (5 or more times a week)
* Flexibility / Stretching exercise (daily)
* Increase activity levels by taking stairs, walking, moving around more, etc.
* Eat healthy, balanced meals
* Get enough sleep
* Manage stress

Please browse the website www.rxocean.com to know more on some dietary tips for easy weight loss. Or to consult a dietitian / dietician, kindly visit www.rxocean.com/Diet-&-Nutrition.php