Stay Fit Fridays-7 Dieting Mistakes You Should Avoid, By Dr. Anjali Hooda

Ever wondered why you don’t seem to meet up your weekly weight loss goals…. after having followed a not so tasty diet plan and almost draining yourself in those cardio/strength sessions. Every Monday morning you still fall short of few hundred grams of the expected weight loss…!!

Here’s how you could identify common glitches… correct them and find yourself more inspired and encouraged towards losing the remaining extra kilos…!!

The symbols of a healthy lifestyle - gymnastics, weight control, and fruits


Keep Eating a “Singular Activity

Eating in peace with all the focus on your plate helps you sense the feeling of fullness…. or what we call satiety. Watching television, talking over phone and working on laptop while eating…, can lead to improper chewing and eating more than required. Mindful consumption of meals favours sensitization of ‘satiety clues’ and you know exactly where to stop eating.


Don’t Purchase your diet… Prepare it…!!

Often in morning rush hours…, we choose processed/ready to eat foods like corn flakes, oats, whole grain bread, and sometimes even tea and crackers as breakfast options. Although these constitute a handy option and the nutrient content seems to be similar to home cooked foods but eventually they have a higher glycemic index and lower fibre and protein content. Try limiting these to 2-3 times per week and opting for simple home-made recipies that suffice your nutrient requirement.


Distribute your food evenly

The key to weight loss without loss of health lies in creating a balance of nutrients or types of food. The more balanced a meal, the better and steady is release of nutrients into the blood stream. One must include at least one combination of cereal and legume, cereal and pulse or cereal and milk for your main meals while keeping the raw fruit/vegetable portions for in between snacking.


Avoid eating and drinking at the same time

Glugging water and other beverages while eating or immediately after meals reduces the efficacy of digestion and absorption process due to dilution of the digestive juices released in stomach. Digestion becomes prolonged and the absorption is also not that great. Take plenty of fluids all the day round but remember to exempt from them during meals.


Drinking calories v/s eating them

Substituting your meals with a glass of milk or taking fruit juices in place of fruits don’t add much of a benefit to your health. Doing so, you might end up adding almost equal or even extra calories to your diet while going deficient in terms of other nutrients. A glass of 200ml 3% milk gives you almost equal calories as a well balanced meal and no where matches the satiety level of a meal. A glass of orange juice surely gives you higher amount of vitamins and minerals than a whole orange… but it also has sugars (fructose) from 3-4 oranges and absolutely no fibre…!!


Go individual

A universal diet or a diet that works for all is yet to be discovered. The fact that every individual is different and so is its response to any particular practice holds a lot of evidence. Identify your body’s responses and analyse them to understand what suits you the best. Diet and exercise regimes should be tailor-made…, not copied and followed simply because it did benefit your friend or relative.


Set realistic, “health-happy”  goals

After having made one or all of the aforementioned corrections…, most importantly remember that there is a certain amount of weight that one should aim at losing over a period of time. Achieving jaw-dropping weight loss in a short span of time (10-12 weeks) might create a story line for you but the health risks it poses are too many…, plus the ‘yo-yo effect’ that makes you gain weight as quickly and more than you actually lost.


-Do it the right way.., as being slim has become a little outdated. Staying healthy is the new cool…!!

 

Stay Fit Fridays- How to get rid of thunder thighs in 5 simple ways by Dr. Anjali Hooda

Ever wondered about the stubborn cheesy bulky thighs.

Not fair, most men don’t have it why should we women suffer?

My own story is that I kept aside a sum of money and decided to get some surgery to get rid of those thighs but then I found this solution after researching and trying everything available about this topic on internet/books/journals (not much out there)/blogs/videos, machines also using help of friends who struggled like me and achieved success.


Most of the times I also blamed hormones but then worked on them religiously diet wise and workout wise. I never became skinny but I found a way to manage to satisfy myself with even tone and got rid of side bags. As a result my thighs are way smaller now than few years ago. Here are 5 simple ways that you can add to your daily regime and become fat to fab..

  1. Walk at least 30 minutes using whole foot and thighs (no running) not just feet.
  2. One should increase vegetable intake (raw mainly) 1-2 quarter plate of salad daily, with added fruits.
  3. Drink a gallon of water daily and never sat for longer than 30 minutes, move after every half hour
  4. Do squats/lunges (get the technique right please) in pluses when in shower, restroom, kitchen, 10, 10, 10.  While watching TV, just sit 1 inch above the chair/sofa for a few minutes. Trampoline is awesome too for weaker knees.
  5. Stretch and squeeze those long muscles of legs whenever you can.

Dr. Anjali Hooda Sangwan, MBBS, MD (INTERNAL MEDICINE) (USA) is a veteran Obesity, Metabolic Medicine and Clinical Nutrition Consultant. She has an experience of, Hypertension, Cardiovascular Heart disease & PCOD. She is trained in Pre and Post Bariatric Management of Obese patients with and without complex Medical Issues like Thyroid Disorders, Diabetes Mellitus Surgery Care. She provides an advice on nutrition and offers people an opportunity to improve their health.  She helps her patients achieving healthy weight loss goals with alteration of life style and pharmacotherapy and micronutrient usage.

about_dr


Apart from designing the food plans, Dr. Anjali Hooda also teaches the residents about obesity and nutrition and its application in assessing the nutritional status of a patient and how to manage it. She also indulge herself into the development and teaching of medical students and house staff on the hospital consult service, reviewing common and uncommon diseases affecting nutrition and their effect on patient recovery in postoperative period and treatment of malnutrition including pharmacology.


She has developed an App for Preventive Health and Weight Loss – www.livenutrifit.com. She did her MD in Internal Medicine, Lincoln Medical Center an affiliate of Weill Cornell Medical College, New York, USA and also trained in Bio-Identical Hormone Replacement Therapy (BHRT). She is a member of The Obesity Society, American Society of Metabolic and Bariatric Surgery (ASMBS) and American Society of Parenteral & Enteral Nutrition (ASPEN), American College of Physician (ACP).

Despite designing food plans for several celebrities and other eminent personalities, Dr. Anjali Hooda Sangwan ensures she is accessible to all her patients and provides the best course of action to each one of them.

Specialities:

  • Medical Weight Loss
  • Age Management
  • Clinical Nutrition Support
  • Childhood Obesity Management
  • Metabolic Syndrome Treatment
  • Bariatric Surgery Services

Health, Fitness, Wellness, Beauty, All Under One Roof at A+ Medi Art

“Health is Wealth” an old saying with a deep meaning. In today’s stressful and fast world, sometimes caring about our health takes a backseat, and this is the reason we see diseases like diabetes, obesity and heart attacks on the rise. Also health has a wide meaning, it means both looking good on the outside and being fit on the inside. Most of the times we end up juggling between health centers and beauty salons trying to meet both the needs but eventually one or the other is left out. But now you can breathe a sigh of relief as A+ Medi Art, a state of the art centre for your health, fitness, wellness and beauty needs opens at Vasant Vihar. At A+Medi Art all your wellness and beauty needs like cosmetic medicine, cosmetic surgery, fitness training, weight management, yoga, ayurveda and beauty therapies are catered to under expert guidance.


Dr. Anup Dhir, a highly trained plastic and cosmetic surgeon with more than 30 years of experience in his field, leads the team at Medi Art with other panel of dedicated doctors and trained beauty and wellness experts.

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Dr. Dhir has a special interest in cosmetic medicine and surgery. He is one of the pioneers in the world for ADRC (adipose-derived regenerative cell) enriched fat grafting for facial rejuvenation, scars and breast augmentation. Dr. Dhir believes that the foundation of beauty and wellness is a healthy body and mind. He works passionately to help you to achieve your beauty, fitness and health goals by creating an environment of expertise and excellence.


I visited the center recently and had a very detailed chat with Dr. Dhir, where he went on to explain me different cosmetic procedures and their effects. It truly was like an eye opener. He comfortably shared what procedures work better and why. I felt far more updated about cosmetic surgeries, liposuction etc. after my meeting with Dr. Dhir. Also the centre spread across floors promises high standards of quality with their state of the art equipments, be it for the gym, or for the cosmetic surgeries and other beauty treatments.

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I also experienced two of their services, a hydra facial and an ayurvedic back spa. After experiencing both I can really vouch for all the services that Medi Art has to offer. Their standards of quality, attentiveness and knowledge of the attendants speaks volume about their commitment level. The staff is so hospitable, caring and well informed, that they impressed me beyond my expectations.


Hydra Facial, is one of the world’s finest medical facial procedures, this treatment is a red-carpet favorite abroad and was brought to India from the US for the first time by Three Graces. A non-invasive and immediately effective anti-aging procedure, the HydraFacial cleanses, exfoliates, hydrates, renews, and does all round-care of your skin. Each session is customized using the original US HydraFacial serums and creams topped with light therapy to improve the suppleness of the skin, diminishes hyperpigmentation, brown spots, and improves acne. I could not believe my eyes when I saw myself after the facial, the blackheads were all gone, the face looked so radiant and glowed like anything, and especially my t-zone which because of being oily attracts most dirt, grime and acne, looked as was polished. I have never been so instantly impressed with a beauty service as I was with this facial, and you really have to experience it to believe it.

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The next was the ayurvedic spa, which is basically a heat therapy with back massage and OMG; it was so relaxing and therapeutic that I wished it never end. But as they say all good things come to an end, and so did my experiences at A+ Medi Art. But I am going back there very soon and indulge myself in some of the wellness and beauty treatments, what are you waiting for.. Check their site now and book yourself a session!

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The contact details are as mentioned under:

Vasant ViharPlot No A, Basant Lok Community Centre, Vasant Vihar New Delhi – 110057 (India)
Phone – +91 11 4607 5757
Email – contact@aplusmediart.com

Stay Fit Fridays..SUGAR ADDICTION IS REAL. FIND WAYS TO QUIT by Dr. Anjali Hooda Sangwan

I come across so many people who always ask me doc can I eat some sweet post my meal every day? Or I have a sweet tooth and I can’t live without some sweet every day.

That sounds familiar?


Sugar is a standard term we use for table sugar, the white sugar. Simple sugar is made up of a monosaccharide example fructose, glucose; galactose. Table sugar is a disaccharide and is converted to glucose and fructose in the body. Our bodies cannot make fructose but can produce glucose from the stored glycogen.

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Consuming too much fructose will lead to conversion to fat and since the process takes place in liver, one can have a fatty liver. Sources of fructose include fruits, table sugar, added sugars to processed foods. Fruits usually can never be overeaten but you will be surprised when people will do that on all fruit fad diets, which includes fruit juices without any fiber.

Sucrase

Every living cell has glucose without which survival is impossible.

Sugar is addictive and numerous studies have shown it to be very addictive.

Lot of people argue: but shouldn’t we eat sugar for energy, what do you mean give up sugar, how will we live? Almost all foods contain sugar in some quantity more or less. In addition to weight gain, excess sugar can also cause inflammation, have adverse effects on your heart, increase your risk for diabetes and possibly cause kidney damage. Giving up sugar now or never that’s how it works. One should learn the difference between natural and artificial sugar.

So if we consume lots of fructose then we can get numerous diseases like Insulin resistance, Diabetes, Cancers, Obesity, Heart disease. Addiction to sugar is real; sugar causes release of dopamine in brain (happy hormone) therefore more we eat more we want to eat. Although sugar per se doesn’t have a high glycemic index (Food effect on blood glucose) But addition of sugar to foods can cause the calorie intake to go high for the body.

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There has been conflicting studies regarding sugar intake but as far as data for obesity is concerned it’s a red alert and directly related to high sugary beverages.


I am of the opinion that moderation is the key, consuming high sugar foods and then adding an artificial sweetener to beverages is totally incorrect.

  • If you consume large quantities of sugar, try to give it up now. More you consume more you crave for it. It’s a condensed calorie so it will not fill up the stomach but will give a lot of positive energy balance.
  • Go easy in a party don’t let one night of fun ruin your sugar quitting, as party will end but cravings will not.
  • While buying, read food labels carefully, choose foods with less amount of sugar approximately 10 mg or less per serving.
  • Alcohol also contains sugar. It is called empty calories. Try to reduce or quit it.
  • Artificial sweeteners as low-calorie replacements have a variety of side effects.

Moderation is where the answers lie.

If you work on decreasing sugar in your diet you will develop a taste for low sugar intake. It’s a habit, which we have to work on. Choose your sugars wisely and decrease portion if you are going to have that scoop of ice-cream.


About Dr.Anjali Hooda Sangwan

about_dr

Dr. Anjali Hooda Sangwan, MBBS, MD (INTERNAL MEDICINE) (USA) is a veteran Obesity, Metabolic Medicine and Clinical Nutrition Consultant. She has an experience of, Hypertension, Cardiovascular Heart disease & PCOD. She is trained in Pre and Post Bariatric Management of Obese patients with and without complex Medical Issues like Thyroid Disorders, Diabetes Mellitus . She provides an advice on nutrition and offers people an opportunity to improve their health.  She helps her patients achieving healthy weight loss goals with alteration of life style and pharmacotherapy and micronutrient usage.


Apart from designing the food plans, Dr. Anjali Hooda also teaches the residents about obesity and nutrition and its application in assessing the nutritional status of a patient and how to manage it. She also indulge herself into the development and teaching of medical students and house staff on the hospital consult service, reviewing common and uncommon diseases affecting nutrition and their effect on patient recovery in postoperative period and treatment of malnutrition including pharmacology.

She has developed an App for Preventive Health and Weight Loss – www.livenutrifit.com. She did her MD in Internal Medicine, Lincoln Medical Center an affiliate of Weill Cornell Medical College, New York, USA and also trained in Bio-Identical Hormone Replacement Therapy (BHRT). She is a member of The Obesity Society, American Society of Metabolic and Bariatric Surgery (ASMBS) and American Society of Parenteral & Enteral Nutrition (ASPEN), American College of Physician (ACP).

Despite designing food plans for several celebrities and other eminent personalities, Dr. Anjali Hooda Sangwan ensures she is accessible to all her patients and provides the best course of action to each one of them.


Specialities:

  • Medical Weight Loss
  • Age Management
  • Clinical Nutrition Support
  • Childhood Obesity Management
  • Metabolic Syndrome Treatment
  • Bariatric Surgery Services

 

Reebok Fight Night at Select City Walk- Engaging Fitness Enthusiasts

Strengthening its position as the leading fitness brand in the country and to celebrate the growing enthusiasm around MMA, Reebok India organized a real MMA fighting cage to enthrall fitness enthusiasts with the world’s most popular sport of fitness. The ‘Reebok FIGHT NIGHT’ was organized at Select City Walk Mall, New Delhi.

Women fighters battle it out in the MMA cage at Reebok Fight Night

The ‘Fight Night’ witnessed nine intense fights, among 18 amateur fighters, trainers & athletes from the MMA community. Renowned MMA expert and Reebok Master Trainers Siddharth Singh and Deepak Karai engaged hundreds of fitness enthusiasts in a power packed MMA master class that covered tips to champion the mental and physical groundwork needed to become a successful MMA fighter, and the secret behind keeping one’s head in the game when on the ropes.

The excitement was palpable as the event kicked off with a one of its kind MMA flash mob by Reebok MMA trainers. Those who volunteered to participate in the MMA master class definitely returned home with their head high as it takes guts to stand in a ring with another person knowing that the impending skirmish can get ugly. Participants were drenched in sweat at the end of the master class that focused on essential self-defense and striking skills from Thai kick boxing.

A Reebok Fight Night winner with Silvia Tallon, Senior Marketing Director, Reebok India

Commenting on the special session and her experience at the event, Silvia Tallon, Senior Marketing Director, Reebok India, said, “Today, MMA is described as the fastest growing sport of fitness in the world. Though still at a nascent stage in India, combat training and MMA have seen great response over the last couple of years. Reebok has been at the forefront of defining this trend and today’s Fight Night event was our attempt to further popularize this fitness sport in India. It has been a fulfilling evening as we have successfully engaged with Fitness enthusiasts to adopt our ‘fitness is life’ philosophy and encouraged them to train with us.”

To promote Mixed Martial Arts, Reebok entered into a partnership with the largest Mixed Martial Arts (MMA) Company in the world – the Ultimate Fighting Championship (UFC®) last year.


The brand has also launched its latest combat training collection across select stores in India. These also include the exclusive Tribute Collection Tee’s sporting global legends such as Ronda Rousey, Conor McGregor, and Chuck Liddell. To add to the excitement, fitness enthusiasts can buy gear worth Rs.10, 000 and stand a chance to win a full sponsored trip to UFC Fight Night at Manila scheduled for October. The winners also stand a chance to get merchandise worth Rs.20,000 and Rs.10,000. For more details on the collection, consumers can visit the nearest store or log onto www.shop4reebok.com

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