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Author Archives: Vitazia Wellness

What these 6 food cravings really mean!

Most of you have been there: It’s 4:30 pm and out of nowhere it hits you; a craving for a bag of chips or candy bar. A craving is a signal from your body telling you that something is deficient or needed. To suppress that cravings you can do one of two things: give into it or find an alternative distraction.

Here’s a look at six common food cravings and what they could really mean.

  1. YOUR CRAVING FOR POTATO CHIPS / SALTY PACKET FOODS
  • What it could mean: YOU MAY NEED SODIUM

Sodium is an essential electrolyte for many vital functions in the body – like helping your heart beat. The body craves salt because, in the wild,it’s pretty rare to find foraged sources of sodium. When you find salt, “the body is wired to light up and signal that you should eat more because it’s so vital to survival. Which is why you end up eating an extra serving of salted chips. However, too much sodium can lead to high blood pressure and other heart issues and so the daily recommended allowance is 2300 milligrams

  • The Fix : Avoid turning to processed foods which are loaded with excess sodium and have very fewer nutrients. Instead, you can get sodium from healthy whole foods like beets and leafy greens like spinach

2. YOU ARE CRAVING ICECREAM

  • What it could mean: YOU MAY BE LOW IN SLEEP

When we are sleep deprived and dont get quality sleep, our hormones can stimulate hunger. The ones that regulate suppression of hunger and fullness and satiety can be off balance. You probably might have heard of amino acid Tryptophan. It produces melatonin and serotonin to help u feel relaxed and sleepy. It is found in high fat dairy products. That’s why most of you feel sleepy after a lavish dinner.

  • The Fix: Instead of having that late-night cup of ice-cream, try to get into bed an hour earlier. Or opt for an afternoon nap that lasts 20-30 minutes. If at all you need to eat, binge on nuts like pistachio or almonds or have warm milk with turmeric.

3) YOU ARE CRAVING PEANUT BUTTER

  • What it could mean: YOU MAY BE LOW ON FATS

Healthy fats are essential for survival because they are reserve fuel for brain. If your diet is low in another macro nutrient like carbs, you may be more drawn towards fats for sustenance and energy

It’s a myth that eating fat makes you fat. In fact certain types of fat are rich in omega 3 fatty acids which help protect the health of the brain and nervous system

  • The Fix: Fat helps you feel full, but because it provides more calories than carbs and proteins you need to be mindful of how much u eat. For example, a healthy portion is fist full of nuts. Aim to consume about 25-30% of your total calories from healthy fats.

4) YOU ARE CRAVING BAKED GOODS

  • What it could mean: YOU ARE FEELING ANXIOUS OR STRESSED

Sweets like muffins and cookies can provide a temporary calming feeling because because the sugar triggers a quick hit of dopamine the feel good hormone. However, processed foods like packaged sweets can lead to blood sugar crashes and feeling sluggish shortly after consuming them.

  • The Fix: With proper planning and preparation, including sweets in your diet in moderation can serve both a comforting and nutritious purpose. However, there are smart ways to satisfy your sweet tooth that wont result in negative impacts of sugar consumption like chronic inflammation. Rather than reaching for processed options, opt for naturally sweet foods, including apples, berries, carrot and beet. These foods include gut-friendly fiber, which helps the sugar get absorbed into your blood stream slowly, avoiding the vicious cycle of sugar high and crash that leaves you craving more sugar

If you find yourself craving sweets, it’s a great opportunity to look deeper and figure out if your are feeling stressed or anxious. Try combating stress eating with positive coping mechanisms like going for a walk, taking a hot bath or calling a friend. Another helpful tool is prioritizing quality sleep, since changes in circadian rhythm can cause you to reach for sugar foods.

5) YOU ARE CRAVING SPICY FOOD

  • What it could mean: YOU NEED VARIETY

Spicy food cravings are a sign that you may to spice up your life to prevent food burnout. It’s easy for us to get complacent in our everyday routine where we eat the same things everyday.

  • The Fix: Take a look at your daily lifestyle and see if you are always eating the same foods. Ask yourself how you can diversify your diet, whether it’s searching for a new recipe or experimenting with creating your own spice blends.

6) YOU ARE ANY AND ALL FOODS

  • What it could mean: YOU ARE DEHYDRATED

Your hunger and thirst sensations come from the same part of the brain and sometimes the signals can feel similar or get misinterpreted. This doesn’t mean every time you feel hungry, you should drink water, but its important to be aware that those hunger pangs might actually be the first signs of dehydration

  • The Fix: To fight your body’s hunger and dehydration signal confusion, its best to make sure you are always staying hydrated. The recommended daily water intake is 3.7 lit for adult men and 2.7 for adult women. Drink water thorough out the day so when hunger strikes you wont have to worry if those feelings are truly hunger or dehydration. You may track your water intake using the app or bottle that shows the measures.

Team Vitazia will be happy to help you get the right diet plan based on the cravings you get. Contact us now!

What these 6 food cravings really mean!

most of you have been there: It’s 4:30 pm and out of nowhere it hits you; a craving for a bag of chips or candy bar. A craving is a signal from your body telling you that something is deficient or needed. To suppress that cravings you can do one of two things: give into it or find an alternative distraction.

Here’s a look at six common food cravings and what they could really mean.

  1. YOUR CRAVING FOR POTATO CHIPS / SALTY PACKET FOODS
  • What it could mean: YOU MAY NEED SODIUM

Sodium is an essential electrolyte for many vital functions in the body – like helping your heart beat. The body craves salt because, in the wild,it’s pretty rare to find foraged sources of sodium. When you find salt, “the body is wired to light up and signal that you should eat more because it’s so vital to survival. Which is why you end up eating an extra serving of salted chips. However, too much sodium can lead to high blood pressure and other heart issues and so the daily recommended allowance is 2300 milligrams

  • The Fix : Avoid turning to processed foods which are loaded with excess sodium and have very fewer nutrients. Instead, you can get sodium from healthy whole foods like beets and leafy greens like spinach

2. YOU ARE CRAVING ICECREAM

  • What it could mean: YOU MAY BE LOW IN SLEEP

When we are sleep deprived and dont get quality sleep, our hormones can stimulate hunger. The ones that regulate suppression of hunger and fullness and satiety can be off balance. You probably might have heard of amino acid Tryptophan. It produces melatonin and serotonin to help u feel relaxed and sleepy. It is found in high fat dairy products. That’s why most of you feel sleepy after a lavish dinner.

  • The Fix: Instead of having that late-night cup of ice-cream, try to get into bed an hour earlier. Or opt for an afternoon nap that lasts 20-30 minutes. If at all you need to eat, binge on nuts like pistachio or almonds or have warm milk with turmeric.

3) YOU ARE CRAVING PEANUT BUTTER

  • What it could mean: YOU MAY BE LOW ON FATS

Healthy fats are essential for survival because they are reserve fuel for brain. If your diet is low in another macro nutrient like carbs, you may be more drawn towards fats for sustenance and energy

It’s a myth that eating fat makes you fat. In fact certain types of fat are rich in omega 3 fatty acids which help protect the health of the brain and nervous system

  • The Fix: Fat helps you feel full, but because it provides more calories than carbs and proteins you need to be mindful of how much u eat. For example, a healthy portion is fist full of nuts. Aim to consume about 25-30% of your total calories from healthy fats.

4) YOU ARE CRAVING BAKED GOODS

  • What it could mean: YOU ARE FEELING ANXIOUS OR STRESSED

Sweets like muffins and cookies can provide a temporary calming feeling because because the sugar triggers a quick hit of dopamine the feel good hormone. However, processed foods like packaged sweets can lead to blood sugar crashes and feeling sluggish shortly after consuming them.

  • The Fix: With proper planning and preparation, including sweets in your diet in moderation can serve both a comforting and nutritious purpose. However, there are smart ways to satisfy your sweet tooth that wont result in negative impacts of sugar consumption like chronic inflammation. Rather than reaching for processed options, opt for naturally sweet foods, including apples, berries, carrot and beet. These foods include gut-friendly fiber, which helps the sugar get absorbed into your blood stream slowly, avoiding the vicious cycle of sugar high and crash that leaves you craving more sugar

If you find yourself craving sweets, it’s a great opportunity to look deeper and figure out if your are feeling stressed or anxious. Try combating stress eating with positive coping mechanisms like going for a walk, taking a hot bath or calling a friend. Another helpful tool is prioritizing quality sleep, since changes in circadian rhythm can cause you to reach for sugar foods.

5) YOU ARE CRAVING SPICY FOOD

  • What it could mean: YOU NEED VARIETY

Spicy food cravings are a sign that you may to spice up your life to prevent food burnout. It’s easy for us to get complacent in our everyday routine where we eat the same things everyday.

  • The Fix: Take a look at your daily lifestyle and see if you are always eating the same foods. Ask yourself how you can diversify your diet, whether it’s searching for a new recipe or experimenting with creating your own spice blends.

6) YOU ARE ANY AND ALL FOODS

  • What it could mean: YOU ARE DEHYDRATED

Your hunger and thirst sensations come from the same part of the brain and sometimes the signals can feel similar or get misinterpreted. This doesn’t mean every time you feel hungry, you should drink water, but its important to be aware that those hunger pangs might actually be the first signs of dehydration

  • The Fix: To fight your body’s hunger and dehydration signal confusion, its best to make sure you are always staying hydrated. The recommended daily water intake is 3.7 lit for adult men and 2.7 for adult women. Drink water thorough out the day so when hunger strikes you wont have to worry if those feelings are truly hunger or dehydration. You may track your water intake using the app or bottle that shows the measures.

Team Vitazia will be happy to help you get the right diet plan based on the cravings you get. Contact us now!





 

Types of carbs to Avoid before working out

You might know that carbohydrates are an essential component of a good pre workout snack or meal. Carbohydrate-rich foods provide your muscles with easy-to-use-energy, so you can fly through every round of treadmill sprints or push through the last set of squats.

What you must know, though, is certain types of pre-workout carbs may serve your workouts better than others. In fact, though totally healthy and unproblematic for most people, a certain group of carbs called FODMAPs, can backfire on some exercisers when eaten before workout.

Here’s what you need to know, so can adjust your pre-workout fuel accordingly .

What are FODMAPs ?

FODMAPs is an acronym for ” Fermentable Oligo-, Di-, Mono-saccharides And Polyols. They are short chain carbohydrates that are poorly absorbed in the small intestine. In simple words, FODMAPs are types of carbohydrates that ferment and lead to gas production during the digestive process. They can also draw water into the GI tract.

For some people this is no big deal. In fact, plenty of people eat FODMAPs without noticing a single thing. However for those suffering from IBS, eating FODMAPs can lead to digestive pain or discomfort, diarrhea and/or constipation.

Now struggle here is FODMAPs are found in lots of healthy foods that can actually be good for your gut microbe. If you are sensitive though the negatives may outweigh the positives. If you do not have sensitive gut you don’t have to worry. But if you have IBS or sensitive system eating high amount or certain types of FODMAPs before exercise might get you symptoms like gas, bloating and abdominal pain. If you have all these symptoms you might have to reconsider the types of carbs you must eat as a pre-workout snack.

Your Pre-workout snacks which might contain these FODMAPs

Sad but true for sensitive stomachs: many popular pre-workout foods contain FODMAPs

  • Fructans and Oligosaccharides – dried fruits, chicory root and inulin (common in protein bars and powders) watermelons, cashews, barley, rye, wheat.
  • Disaccharides – cow’s milk, yogurt, cottage cheese
  • Monosaccharides – apples, mangoes, figs, pears, sugar snap peas, honey
  • Polyol – Apples, apricots, blackberries, peaches, sugar alcohol containing products (protein bars, protein powders, “sugar free” snacks)

Avoid consuming above listed foods if you have sensitive system or IBS

FODMAPs – free pre workout options

If you frequently experience digestive issues during or post workout consider switching to FODMAPs free pre-workout snack as follows

  • a banana with peanut butter
  • an orange and a handful of macadamia nuts. You can replace Macadamia nuts with pistachio / walnuts / pine nuts
  • coconut yoghurt – you can make at home using coconut milk
  • oatmeal with pumpkin and pecans

Still on the stomach struggle bus at the gym? Check-in with a doctor or registered dietitian to investigate the cause of IBS.

I have trouble sleeping. Is my immunity at risk?

Yes ! Sleep and the circadian system exerts a strong regulatory influence on immune functions. Circadian clock genes exist through the brain as well as the peripheral tissues of human, which regulates almost all the physiological, hormonal, molecular processes, sleep mechanism, cell growth etc. Similarly wide range of physiological system involved during sleep like energy metabolism, cognitive performance, immune mechanism, cell growth etc.

Lack of sleep can affect your immune system. There are many studies that proves, that people who experience lack of enough and quality sleep are prone to get sick after being exposed to a virus. With this pandemic around us immunity has become a center of concern. Design of our immune system is complex and influenced by an ideal balance of many factors, not just diet and especially not by any one specific food or nutrient. However, balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep, exercise and low stress, most effectively primes the body to fight infection and disease.

Sleep and Cytokines

During sleep, your immune system releases the proteins called cytokines, that targets infection and inflammation, effectively creating an immune response. Sleep deprivation may decrease production of these protective Cytokines.In addition, infection-fighting antibodies and cells are reduced during periods when you dont get enough sleep.

Stock up on naps

To stay healthy, especially during the pandemic era, get the recommended seven to eight hours of sleep a night (10:00 pm to 6:00 am / 11:00 pm to 7:00 am). This will help keep your immune system in fighting shape. If your sleep schedule has interrupted by a busy work week or other factors, try to make up with small naps. Taking 2 naps not longer than 30 minutes each – one in the morning and one in the afternoon – has been shown to help reduce stress and reduce the negative impact of stress on immune system. You may also try taking nap of 20 min during your lunch break and 20 min nap right before dinner.

Other tactics

Of course, there’s more to boosting your immunity and guarding against illness than getting ample of sleep. Diet, exercise, meditation and lifestyle all together helps one build a good immunity Diet and exercise play a crucial role in maintaining an individual’s immune system.

A balanced meal of carbs, protein and restrict amount of fat can overall improve and reduce a the chances of diseases and infections .As such there is no single superfood that will charge your immune, but there are essential micronutrients required that can backup your immune system like

Vitamin C in Kiwi ,lemon,gooseberry , berries , bell pepper can help with decreasing respiratory infections and is also an antioxidant ,

Vitamin A in pumpkin ,waterlemon, sweet potato helps the production of WBC which fights against bacteria and virus ,

Vitamin D in eggs – help to decrease upper respiratory tract infections ,

Vitamin E in walnuts is an anti inflammatory food ,

Omega 3 in Soya beans almond, sunflower seeds helps the immune cells to destroy the invading bacteria,

Zinc in pumpkin seeds helps in development and functioning of immune cells .

Some functional foods that improves immunity are garlic , ginger , jeera, pepper, turmeric which boost cell activity and have anti inflammatory activity .

Probiotics primarily modulating gut bacteria, and supplementation reduces gastrointestinal and upper respiratory symptoms and modulates some aspects of the immune system.

Exercise has anti-inflammatory effects, which means that moderate amounts of exercise enhance immune function .Heavy physical activity produces a rapid increases in cytokine production and also pro-inflammatory and anti-inflammatory cytokines.

COVID-19 and the MENTAL LOCK-DOWN

With the corona virus pandemic all our lives have shifted up and down, not only physically but mentally as well. Most of my clients are not able to follow the routine as their daily clocks have shifted. With the
stress of this scary virus, many people are also facing stressful life challenges. Lots of people who were working in restaurants or are self employed have either lost their jobs or had their income cuts. They
sleep late and wake up late that have an internal impact leading to brain fogging all the day. On top the constant news and the social media increases your mental load.

So what can we do to support our mental well-being during this time? Try some of these tips.


1) Practice self care: As mentioned above, it’s easy for you to slip into habit of sleeping late and spend your whole day in pajamas. Trust me even a simple task such as washing your face make lot of differences to the way u feel. Following points are included in self care

  • Ensure you are in a well ventilated room. Also try to get 15 minutes of morning sunlight. It affects the serotonin levels that impact your mood.
  • Healthy eating with lots of hydration – eating a balanced diet and small and frequent meals plays a major role in mental well being
  • Sleep on time. Don’t stay up after 10:30/11:00 pm and let your body gets rejuvenated for the next day.

2) Set up the daily routine: Being at home impact your routine which can affect your appetite as well as sleep. Setting up a daily routine might help you spend the day more productive, energetic and can help you stay happy. Try to do the following thing that I do

  • Wake up early and spend some time on exercising and taking the morning sunlight before 8:00 am
  • Have a healthy breakfast before 9:00
  • Morning is the period when you brain is most active and productive. Lend morning hours to your office related things. Make sure you don’t miss a healthy snack in between
  • Finish your lunch before 1:30 pm. Post which do healthy snacking every 2.5 hours.
  • Post which you can spend your time with your family and kids. Play different board games, watch a nice family movie, can use your social media profiles and fulfill all the hobbies that you have.
  • Make sure you don’t take more than 30 min of power nap in the afternoon. As that my delay your sleep in the night.

3) Set up buddy group: This is the best way to improve your mental health. Talking to your friends and family is the best way to improve your mental well being. But make sure you don’t share any forward messages related to pandemic or discuss the news or debating topics there. Instead,
share what you do whole day, play online games together – can play antakshari, dum sharers, and many more. That way you can support each other as well.

4) Distract yourself: Writing down your thoughts and feelings can help you offload any worries and fear you have. Keep yourself busy in activities craft, painting, reading, cooking, baking, gardening, helping in household work, etc.

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