happy new year

Dear Readers,

happy new year to all of you, I wish very healthy and happy new year, I will promise that I will post help full information on this blog.

Water & Human body

Dear Friends,

Thanks you so much for each and every one for sharing this blog with friends and family. I am going to keep up with your expectations and write very useful information in this blog. Today I am going to share some important and good facts about water and human body. I remember some of close family and friends teasing me when I started talking about drinking enough water. May be that is one of the reason behind writing this article to share what I know about water. Also talked to couple of health care experts to get some of these facts. Drinking good quality water even if it is more quantity not going to cause any harm for you. Let's look into some interesting facts about Water and Human body. 

You believe it or not our body contains lot of water. 

• Muscle consists of 75% water
• Brain consists of 90% of water
• Bone consists of 22% of water
• Blood consists of 83% water

Advantages of Drinking good amount of water: Simply you can maintain health Blood, Bone, Brain and Muscles as these contain water. There are some additional advantages of drinking water. 

• 
  
• Transports Oxygen and Nutrition into cells 
• Detoxifies important organ liver 
• Help in maintaining good metabolism.
• Help your skin to achieve good smoothness and texture

many more advantage like this ,you name it. 

Most of these point will lead you to maintaining optimal weight. If you are planning to lose weight follow this . Take more water that what your body requires. Most of us think that our body needs only 8 Glass of water which is not correct. Our drinking water requirement is going to depend on body weight, weather conditions, body nature, color and so many other factors.

How much water you need, you can find so many calculators online.

Interesting article Advantages of drinking more water, I highly recommend everyone to read this article. Some times people think that taking too much water is not good, but that is not true if you are drinking good quality water .Drinking more water will help your body to gain good amount of water for healthy functioning. (checkout my next article about drinking more water). 

Its always good to drink good quality of water, so choose your drinking water wisely, try getting healthy drinking water. Check out this best water purifier you can buy from online retail store (email me  with your id after registering so will apply discounted price for you). 

Please write your reviews and comments in following comments section. i hope these articles are giving good information. 

Flat Tummy - Interesting facts

Dear Reader, 

I hope articles I am writing in this blog are helping you in giving some knowledge and helping you in maintaining healthy life style. When I was checking something in Facebook I came across an  interesting posting from some one. It gave me a though about this article. I would like to share some idea about getting flat tummy. 

Readers I am also using these tips which I am going to share with you today to achieve flat tummy. I am sharing the photo which gives us information about how our food habit needs to be . This does not mean that you need to take less food or low carbohydrate food, we need carbohydrate  which is source of energy, but make a wise decision about how much carb you need for better energy. So if you take less carbs than what your body require to function slowly your body tend to loose energy. Specially when you are doing exercise then your body need lot of energy. 

1. Avoid food products which are made with Maida (multipurposeflour) – these foods are without any Fiber, absolutely zero fiber which is not at all good. Try to take food with high fiber. Personally I prefer brown rice compared to white rice. If you think it's hard for you to choose brown rice, then there are excellent Fiber supplements (I  like Organic Fiber supplement NUTRILITE INVISIFIBER you can click on this link and buy online) in market which can be mixed with food and can be consumed. 
2. Instead of reducing food intake reduce quantity but increase the number of meals, for example instead of taking 3 heavy meals take 6 small meals. This will make sure food will be efficiently used by your body.
3. Next tip is the one which my friend always follow and recommended so many times also. That is taking last meal at least 2hr before going to sleep. Other way we can say try go avoid sleeping after taking meal immediately.
4. Consume as much water as possible when you try to reduce tummy or body weight. (read my next article to understand relation between water & human body. That will help you to understand improve your water intake.) 
5. If you take enough fiber, your digestive system is going to work hard to digest the food that way it's going to burn more calories . Also you don't feel lot hungry as fiber rich food fills up the stomach. 

Some good workout tips which can help us reduce tummy, checkout this video. Just walking for jogging is not going to put stress on tummy which can reduce tummy fat or reduce tummy so this following video is good one to reduce tummy.  

If you think this information is going to help , please share this with family and friends. Lets increase the awareness about healthy way for getting flat tummy. Please post your feed back or comments in following comments section. 

5K walk for health life style

Dear Readers, 

                It's my great pleasure to share with you about health related information. I know most of us think why  am I writing these for? Personally I believe in sharing knowledge and improving my knowledge based on group discussion, one thing for sure if we are hiding knowledge that will die. Sharing will  keep the knowledge and information leave for long and help us improving our skills on that area. Today I am going to share my experience how I  started doing my 5K steps walk on daily basis. I am sure most of think we can easily do this & some of you might be walking 10K steps or even more than that. But if you are thinking you are not walking those many steps a day then for sure this article is for you. 

First and foremost thing which you need do is track how many steps you are walking a day. This is little bit tricky as there are so many technical equipment or mobile phone apps with motion sensors to track how many steps you are walking a day to chose one of those to track your daily steps. Its not too hard 

You click on link to download this PDF which was prepared by Boston Marathon Winner Greg Meyer. This helps us making habit of 5K steps easy other than just normal steps what we take on day today life. 

I always encourage every one to have healthy life style which can be achieved with balanced nutrition and exercise. 

Please share this with your family and friends and help them achieving better life style. Write your feedback/reviews or comments in comments section below. 

Take a decision : Part 3 Vitamin D

Dear Readers, 

               It's been long time I wrote articles on this blog. Happy to come back with new article. Last week I was talking to my mentor about some future plans for my business & career and he was suggesting me to move forward and publish more articles which is helping lot of people to take good decisions with their health management. So I decided to keep this blog page update date with helpful information. Today I am going to write about Effects and symptoms of Vitamin D decisions. 

I remember when I went for my annual checkup, my Doctor explained me about Vitamin D importance, she is doing her work related topic in Stanford Medical research. She explained very clearly about how Vitamin D deficiency can cause cancer. For every healthy body Vitamin D levels must be around 50ng/ml, any thing below that will be considered as deficiency. I remember that I was thinking why I will have vitamin D deficiency as I am exposed to sun for some time in a day and taking some good food which has Vitamin D. After looking at my Vitamin D levels report my thoughts are wrong I asked my Dr. I had deficiency, I was stunned with the details. Most of us will have high Vitamin D deficiency for sure after knowing these things. Even when we are in sunlight our body might not be able to make Vitamin D from sun light its complex process how our body makes vitamin D from. I am not going to talk about that now I would like to keep this article simple. Lets quickly take a look at Cause of vitamin D deficiency and symptoms of deficiency. 

First and foremost thing to talk about is sunlight: lot of us thinks that we will get enough vitamin D from sunlight but there are so many things which we don't know about how our body makes vitamin D from sun light. Lets take look at why our body might not be making enough vitamin D. 

Are you using sunscreen lotion to protect your skin from Sun-damage (UV radiation)   this will block your skin getting sun exposure which can limit your body making vitamin D from sun light. Other limitations are some of us works in indoors this can also limit us from getting necessary  amount of sun light. some of the people are leaving in places where they have limited sun-light that can also cause the deficiency. so i consider one of the cause as Your exposure to sunlight is limited.

You don't consume the recommended levels of the vitamin over time. There is interesting article i wrote in the past related how our body might fall deficiency for any Vitamins or Minerals. Click here to read you will understand why we don't consume recommended levels of Vitamin over Time. 

There are some few more reasons, but i highly recommend every one to get Vitamin D level test done if your varmint levels are not according to standard 50ng/ml there there is risk to some of major problems which are caused by Vitamin D deficiency. 

• You have dark skin
• Your kidneys cannot convert vitamin D to its active form.
• Your digestive tract cannot adequately absorb vitamin D

Health issues with deficiency of Vitamin D: 

• Increased risk of death from cardiovascular disease
• Cognitive impairment in older adults
• Severe asthma in children
• Cancer

By taking high quality Vitamin D supplements we can avoid us from all these things. Personally i used Nutrilite Vitamin D (Nutrilite is worlds #1 Organic vitamin & supplement brand with 75 Years of proven history). After taking this for 90 days and went for Dr. checkout again my Doctor was amazed with the results  initially she recommended high dosage of some over the counter Vitamin D but with the knowledge what i have about dietary supplements i sued this Doctor was really impressed with the results personal she ordered for her usage and started using it. 

Please share your inputs and feed back in comments, you can follow us on our Facebook page for Optimal health (currently its a closed group) but you can request to add you on this page.  

I wish all my readers to get excellent quality of health. Will keep posting with necessary information which every one need to know on regular basis. 

Next article about walking 5K steps per day on daily basis, how to make it a habit?


Additional resources about Vitamin D: 
http://www.webmd.com/osteoporosis/features/are-you-getting-enough-vitamin-d-calcium

Reversal of Diabetes by Dr. RaviShankar

Dear Friends, Great information about Reversal of Diabetes by Dr. RaviShankar, This is only in tamil, but i will try to get translation in different languages soon.

Take a decission: part 2 protein

Dear Readers,

Its nice to come back to you with next topic on our series Take a decision in this part i will discuss about protein and its importance. i hope this will help you in taking a quality decision about your protein intake. i am going to cover about following topics in this article.

1. What is protein?
2. Sources of protein.
3. How much protein we need on daily basis?
4. How to identify protein deficiency and avoid it?
5. Good protein supplements.

What is protein:

Proteins are organic compounds made of amino acids arranged in a linear chain and folded into a globular form. Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced (if we are eating balanced diet).

A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice contains low amounts of certain essential amino acids; dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice.

sources of protein:

Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt

Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss. One cup (250ml) of milk contains around 10gm of protein.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. One egg contains around 4.5gm of protein.

Beans

One-half cup of beans contains as much protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein, and is low in sugar and fat.

What food contains how much protein is very important while planning our diet for more information you can look here for food chart which explains you how much protein is there in what type of food.

How much protein we need on daily basis?:

Truly speaking this is a tough questions to answer because how much protein we require on daily basis, because this depends on your gender, age and situation. If you're an exerciser, however, your protein needs may increase since resistance training and endurance workouts can rapidly break down muscle protein. In general ranges from 40-70 grams each day but this is also not a standard its all depends on your body weight, height. RDA for average body mass index is given in the following table.

Recommended Dietary Allowance for Protein
	Grams of protein needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

There is one more calculation says that 

Adult need at least 1gm of protein per 1kg of body weight 

Children need at least 1.5gm of protein per 1kg of body weight

Pregnant ladies need at least 1.75gm of protein per 1kg of body weight.

how to identify protein deficiency and avoid it:

Even with a wide variety of protein sources available, some people experience protein deficiency symptoms due to a lack of protein intake. Severely restrictive diets, lack of knowledge about nutrients, and even poverty can all contribute to protein deficiency. Here are some of the most common symptoms:

• Edema – A collection of fluid under the skin, which most commonly affects 

   the legs, feet, and ankles, but can occur anywhere on the body.

• Weight loss

• Thinning or brittle hair, hair loss

• Ridges or deep lines in finger and toe nails

• Skin becomes very light, burns easily in the sun

• Reduced pigmentation in the hair on scalp and body

• Skin rashes, dryness, flakiness

• General weakness and lethargy

• Muscle soreness and weakness, cramps

• Slowness in healing wounds, cuts, scrapes, and bruises

• Bedsores and other skin ulcers

• Difficulty sleeping

• Headache

• Nausea and stomach pain

• Fainting



Other Symptoms

Not all of the symptoms of protein deficiency are physical. Some are emotional or mental, and include:

•Crankiness, moodiness

•Severe depression

•Anxiety

•Lack of energy, no desire to do things

Keep Track of Your Food

The best way to make sure you're getting enough nutrients, including protein, is to keep track of the foods you eat on a daily basis. If you are concerned that you might be lacking in anything, check with your nutritionist for reassurance, and ideas to incorporate new foods in your diet or supplement with dietary supplements. I can understand its tough to track our food every day, but you can try doing this for 1 week to 2 weeks you can understand what you are getting to take decision.  

Good protein supplements:

Organic soy protein powder with essential amino acids (all essential amino acids)
Organic Whey protein  powder with essential amino acids (all essential amino acids)

suggestion: when you are buying any protein powder or shake you can check quality of protein you get per serving which is very important they more quality protein you get per serving is very important, as we as make sure you are buying organic protein because it contains amino acids that means protein is acidic in nature so synthetic might cause health problems.

Remember one tips when you are taking any protein that acidic in nature so you need to take more water to neutralize your body from acidic nature, if you are not doing this it will increase the risk of cancer. If you are taking plant based protein naturally it has antioxidants in it (because of plan concentrates) which can decrease the acidic nature.


Feel free to write your comments or feed back in comments section. You take a decision about your health and diet. want to prevent deficiency or not? its your choice.

--
venkat
sriram.adviser@gmail.com