Boosting Metabolism
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Boosting Metabolism- Making it Better By Ms. Khyati Jain This is part of the HELP Talk series at HELP,Health Education Library for People, the worlds largest free patient education library www.healthlibrary.com For info log on to www.healthlibrary.com.
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Boosting Metabolism
- 1. Boosting METABOLISM Making Life BETTER…
- 2. Health Issues Aging Head Ache Headache Allergies Indigestion Hair problems Menstrual issue Infertility Obesity Underweight Insomnia Poor stamina Mood swings Strong food cravings Acidity Gastric Constipation Poor immunity Sensitive joints Body pains Dry eyes Congestion Wisdom tooth Teeth sensitivity Bleeding nose Bleeding gums Water retention Cramps Numb limbs Excessive sweating Poor memory Skin problems Sudden Nausea “Health is not simply the absence of sickness.” ~ Hannah Green
- 3. metabolic Curve – Not Always Growing 0 5 10 15 20 25 30 5 10 15 20 23 25 30 35 40 45 50 55 60 Age (in Years) Growth 20 25 Metabolic Plateau Metabolic Decline 35
- 5. … like a Wheel
- 8. NUTRIENTS Calcium Zinc Selenium Phosphorus Vitamin - C Iron Boron Potassium Magnesium Riboflavin Thiamin Pantothenic acid Antioxidants Niacin Biotin Boron Bioflavonoids Cynacobalamin Pectins CysteineCobalt Co-enzyme Q -10 Inositol SeleniumZinc Vitamin D Lysine Omega 3 fatty acids Chlorophyll IodineGLA Glucose Manganese Copper Folic Acid Vanadium Choline EPA fiber Chromium Beta Glucan Phytoestrogens Methionine Tryptophan Strach Glutathione Beta- carotene Vitamin E Vitamin E
- 9. Eating smart for boosting metabolism
- 10. Diet Calculations… Macro-nutrients Carbohydrates – 4 kcal Proteins – 4 kcal Fats – 9 kcal Micro-nutrients Vitamins – 0 kcal Minerals – 0 kcal Fiber – 0 kcal
- 11. A Smart Alternate… A balanced diet, you will get the energy and nutrients required to participate in day-to-day activities and to recover from it quickly Fruits Vegetable SaladsPulses Dairy Fish, chicken Cereals Rotis, Rice Dalia Brown bread Fats Oil Nuts 1
- 12. Packing Nutrition Per Meal A balanced diet, you will get the energy and nutrients required to participate in day-to-day activities and to recover from it quickly Loaded with CARBS Loaded with PROTEINS Loaded with MUFA, Omega 3 Fruits Vegetable Pulses Dairy Fish, chicken Cereals Rotis, Rice Dalia Brown bread Salad Fats Oil Nuts Loaded with Micronutrients
- 13. ABSORBED FAST ABSORBED SLOW Honey, Sugar, Fruit juice, Banana, Grapes, Sugarcane, Potato, Rice Fruits ,lactose, Whole Pulses, Grains, Vegetables Carbohydrates 2
- 14. ANIMAL SOURCES PLANT SOURCES Milk, Curd, Paneer, Egg, Fish, Chicken Pulses, Soybean, Wheat, Rice Ist Class Proteins 2nd Class Proteins Proteins 3
- 15. SATURATED FATS UNSATURATED FATS Polyunsaturated Monounsaturated Coconut Butter Ghee Cream OMEGA-6 OMEGA-3 Walnuts Flaxseed oil Fish oil Methi seeds Sunflower Soya oil Safflower oil Til oil Mustard oil Olive oil Peanut oil Rice bran oil Fats 4
- 16. Fiber Insoluble Fiber Whole Wheat Chapatis Mixed Grain Chapatis Broken Whole Grains Whole Dals Unpolished Rice Brown Rice Sprouts 5 Soluble Fiber Apple Citrus Fruits Lemonade Tomatoes Oats
- 17. Water at regular intervals Increase fluid intake if meals have ample fiber, protein or processed foods Exercising when you are dehydrated is dangerous and hurts your performance Water … 6 “Water is the only drink for a wise man.” ~ Henry D Thoreau
- 18. Calories Empty Calories Vs. Healthy Calories Calories Empty Calorie Healthy Calorie 7
- 19. Smart FOODS - Powerpacked nutrition 8
- 20. Enemy Foods – Stripping Nutrition Artificial Sweetners Transfats Fried Food Sodas 9 “Processed foods not only extend the shelf life, but they extend the waistline as well.” ~ Karen Sessions
- 21. Breakfast - THE Most Important Meal of the DAY 10
- 22. Familiar Breakfast Excuses… 1. “ I don’t have time.” 2. “I’m not hungry in the morning.” 3. “I don’t like breakfast foods.” 4. “I’m on a diet.”
- 23. Solutions to Breakfast Excuses 1. “ I don’t have time.” Curd & Thepla Banana & Milk Curd & fruit Smoothie Dates, Peanuts & nuts Multi-grain bread with paneer, cucumber, tomatoes etc.
- 24. Solutions to Breakfast Excuses 2. “I’m not hungry in the morning.” Eat early brunch
- 25. Solutions to Breakfast Excuses 3. “I don’t like breakfast foods.” Dinner leftovers Have a dessert - Extra large glass of milk shake Soup & Crackers…. have fancy meal
- 26. Solutions to Breakfast Excuses 4. “I’m on a diet.” 400gms yogurt 200-300 gms cottage cheese 1 cup milk & oatmeal
- 27. Save your Metabolism save health!!!
- 28. THANK YOU!! Khyati Jain (Msc-Nutrition & Dietetics) 9769555149 Email: khyatijain15@gmail.com
- 29. APPENDIX
- 30. Vitamin Found in Why is it needed Vitamin A Vitamin C Vitamin B1 Vitamin D This table gives information about some important vitamins: Eyesight, healthy skin Healthy teeth and gums, avoiding scurvy Breaking down carbohydrates Absorbing calcium and phosphorous, avoiding rickets Animal products. Also made in the body when the sun shines on the skin Whole-grain foods, nuts and meat Fruit (especially citrus fruits) and vegetables Fish, milk, vegetables, eggs and cheese
- 31. This table gives information about some important Mineral: Mineral Found in Why is it needed Calcium Iron Iodine Vegetables, dairy products and dried fish Red meat, liver, beans, lentils and green vegetables Seafood and dairy products Keeping bones and teeth hard Making blood, preventing tiredness and anaemia Maintaining the thyroid gland
- 32. Our Natural metabolic Curve – Not Always Growing 0 5 10 15 20 25 30 5 10 15 20 23 25 30 35 40 45 50 55 60 Age (in Years) Growth 20 25 Metabolic Plateau Metabolic Decline 35
- 33. ALL ROUND NOURISHMENT Macro-nutrients Micro-nutrients Carbohydrates – 4 kcal Proteins – 4 kcal Fats – 9 kcal Vitamins – 0 kcal Minerals – 0 kcal Fibre – 0 kcal
- 34. Early morning: A liquid + carb + vitamin n mineral Breakfast: Milk/egg/sprouts/Dal cheela veg. dalia /veg stuffed roti / veg poha/veg idli/ veg sandwich Mid morning: Fruits juice + peanuts/ whole fruit + roasted chana/ fruit ice-cream salad/fruit smoothie/ fruit -milkshake Meal Planning …
- 35. Lunch: Dark green, wheat chapati /Other grain chapati/Rice Pulse/legume/paneer/ soya/ curd Vegetable Salads Evening Meal Milk/egg/sprouts Any Carb source Meal Planning …
- 36. Meal Planning … Dinner Salads Dark green, Whole wheat chapati /Other grain chapati Paneer / curd Vegetable Post dinner: Milk/paneer/ Nuts A fruit
Editor's Notes
- Everyone, whether involved in sport or not, should try to eat a healthy, balanced diet. If you eat a balanced diet, you will get the energy and nutrients required to participate in exercise and to recover from it quickly.
- Everyone, whether involved in sport or not, should try to eat a healthy, balanced diet. If you eat a balanced diet, you will get the energy and nutrients required to participate in exercise and to recover from it quickly.
- Everyone, whether involved in sport or not, should try to eat a healthy, balanced diet. If you eat a balanced diet, you will get the energy and nutrients required to participate in exercise and to recover from it quickly.
- High in nutrients Low to moderate calories Contains fiber Low glycemic index Not processed
- Increase toxic load Excessively calorie dense No nutrition High glycemic index Highly Processed/synthetic
- Pack it the night before & eat on the go
- Late night snacks can curb a morning appetite, lead to weight gain, and an inadequate diet. BEWARE! Chances are you ate too many kcals the night before!
- Who said you had to eat “breakfast foods for breakfast?” 1/3 of your kcals for the day should come from a morning meal Consider Dinner for Breakfast and Breakfast for Dinner!”
- Studies prove that eating Breakfast is one of the best ways to lose & maintain weight Goal is about 500 kcals
- Food is fuel for your body. You are what you eat. If you eat junk, you will feel “junky.” “Energy” comes from good food choices, proper hydration, and adequate rest. No energy pill, potion, or bar will fuel your body as efficiently or effectively as “real” food.