Some persons have got no feeling of appetite, but, they still have the desire to eat some sort of food items. This sort of situation is known as “craving”. So, they take either chocolate or ice-cream or pizza or chips and afterwards they obtain some sort of mental satisfaction and jolly mood. Mainly, women prefer to take this sort of “ready to eat foods”, where as men like to have foods prepared at home. 92% of females are showing interest in taking ‘chocolates’’. But tastes may change depending on the moods. Causes for food craving: 1. Anxiety and tension: Craving is more in these types of persons suffering from anxiety, etc. These individuals exhibit keenness to take more sweets and fatty foods. When persons are under stress conditions, some chemicals are released in their brains, and in order to get relief from the stress, they go on eating and obtain calmness. Moreover, they do not take into consideration, the quantity of food they are taking. There after they put on excessive body weight and become obese, within no time. As, the foods containing more carbohydrates, if taken in excess amounts, can not be digested by the body so easily. 2. Hypoglycemia: some times, the blood glucose levels fall into below normal levels and leads to craving. 3. Meal timing: The time schedule between breakfast and lunch or the gap of time between two main meals is five (maximum 6) hours, not more than that under any circumstances. But, if the time -gap is more, it leads to craving. 4. Changing in hormone levels: It is more commonly seen in females (than males). Especially, during pregnancy and also before monthly menstrual cycle periods, the change in hormone levels in females, have effect on their food habits and prone them to eat more. How to control this habit of "craving for food”? 1. Never Miss break-fast or main meals. 2. Take foods (not oily fatty, and sweet food items), containing less calories for every three hours. Prepare the diet-planning, so that the feeling of appetite cannot arise. By taking less amount of food at frequently (not more in quantity at a time), so that the blood glucose levels do not rise and be kept at normal levels. 3. Take foods containing more fiber and also fruits. 4. Take less salt and sugar, otherwise, they create temptation to eat more. 5. Reduce the habit of going to restaurants or fast-food centers. 6. Not stop taking the chocolate or ice-creams or any other food item you like altogether, but take rarely, that is weekly once that too a small piece. 7. After taking some food item, if you wish to have it more, take two glasses of water instead of that food item, as sometimes we mistake thirst for appetite. 8. Do walking or play with children, whenever you feel the sensation of craving. 9. Taste and smelling technique: If you still have the feeling of craving, feel the smell of banana or peppermint. By inhaling the smell of vanilla, the desire of taking sweets will gradually diminish. Continue this for one month; the desire for craving sweets goes away for good. The result is you lose the excess body weight. The golden rule is: "Where there is will, there is a way’’. … [Read more...]
What are Trans fats?
Fat is a major source of energy for the body and aids in vitamin absorption both animal and plant-products contain fat. Fats are of two types: 1. Unsaturated fats are beneficial when consumed in moderation. 2. Saturated and Trans fat are harmful to the body. Therefore choose foods low in both saturated and Trans fats for a healthy diet. What are trans fats? Trans fat (also known as Trans fatty acids), is a specific type of fat formed when liquid oils are converted into solid fats by adding hydrogen through process of hydrogenation. This increases stability of flavor and palatability and shelf life of food. The Trans fatty food is unable to break down, So it accumulates in the body causing harmful effects. Foods containing Trans fat: A small amount of trans fat is naturally found in some animal foods such as Butter, Cheese, milk products, Beef and lamb. Other foods containing trans fat are: 1. Some margarine, candies, cookies, Snack foods, French fries, noodles 2. Vegetable shortenings, Fried foods, Backed foods and other processed foods made with hydrogenated Vegetable oils. The Nutritionists advises us a total fat in take of not more than 30 per cent of calories is ideal in the daily in take of food. The World Health Organization (W.H.O.) recommends that trans fat should not be taken in food at all. Harmful Effects due to trans fats: 1. Cardiovascular risk: The primary health risk from trans fat consumption is more risk of Cardiovascular disease. The consumption of trans fatty acids raises levels of LDL (bad cholesterol) and reduces levels of HDL (High Density lipoprotein) which is good cholesterol. 2. It causes the arteries to become clogged and develop heart disease and stroke. 3. There is a growing risk of Type-2 diabetes increase with trans fat consumption. 4.Trans fat may increase body weight and abdominal fat. 5. Trans fat causes liver dysfunction. 6. Trans fat intake is associated with greater risk of infertility of 50 per cent or more. 7. Trans fatty acids adversely affect the immune system in the body by lowering the efficiency of B-cell response and increases proliferation T-cells. 8. Trans fat lowers the amount of the cream in milk from lactating mothers and over all affects the quality of milk available to the infant. 9. Trans fatty acids affect the physiological functions of biological membranes that are critical for cell homeostasis. Some Foods and their tarns fat content is as shown below. 1. Salad and toppings-contains 3 % of Trans fat. 2. Potato chips and popcorn---4% 3. Fried potatoes ---8% 4. Margarine---17% 5. Animal products---21% 6. Cakes, cookies, pies, breads and pizzas---40% Steps to be taken to lower Trans fat in take: 1. Choose vegetable oils (expect coconut and palm oil) for cooking. 2. Limit foods which contain high amount of cholesterol such as liver and meat. 3. Most fish are in lower in saturated fat compared to meat and fish contains Omega 3 fatty acids which protects the heart. Hence fish may be taken in as food. 4. Replace saturated and Trans fat with mono and polyunsaturated fats in the food. 5. Avoid taking hydrogenated oil foods such as Dalda and Vanaspati. Trans fat is not essential and provide no known benefit to human health and more over it causes harm to the human body, hence it is always good not to take trans fat containing food preparations in our diet. Source: The Hindu … [Read more...]
10 wise healthy eating habits
Disciplined life style is essential for healthy living. One should control his taste buds in order lead a long term healthy life. We can avoid life style diseases like Hypertension and Diabetes with good diet habits. How to maintain good health? • Regular life: it is necessary to strictly follow a regular routine like getting early in the morning before sun rise. Remembering the God, Paying respect to the elders and observing fixed timings for food taking and for work. • Exercise: A vigorous exercise like playing any game or sport or brisk walking for at least 45 minutes in the morning is essential. 10 Wise eating habits: 1. Eat a well balanced vegetarian diet having sufficient quantity of carbohydrates, proteins, fats, vitamins and minerals which would be ideal food for good health. 2. Eat only when you are hungry and at fixed timings. 3. Breakfast should consist of fruits are fruit juices. Lunch and dinner should include cereals, pulses and milk products like curd etc. 4. Do not take any snacks between lunch and dinner and if hungry take fruits are fruit juices. 5. Fruits juices are normally taken 25 to 30 minutes before any meal. 6. Food should be chewed very thoroughly. 7. Water should not be taken at least with in half an hour before meal or one hour after the meal. 8. The eating place should have an atmosphere of calmness and peace. 9. Avoid anger, excitement and tension at meal time. 10. Better to avoid tea, coffee, cola drinks, alcohol, Drugs, and smoking. Positive mental attitude: 1. Always remain cheerful. Have a hearty laughter for a few minutes every day. 2. Substitute forgiveness for revenge 3. Eschew anger, hatred and ill-feeling towards others. Remember that anger is an acid like which does more harm to the person himself rather than the opposite person. 4. Lust and passion must be kept under proper control. … [Read more...]
