The LifeSutras by Lakshmi Sreenath

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The LifeSutras by Lakshmi Sreenath

All about Nutrition,fitness and lifestyle changes

01/05/2024

Managing Cortisol for Weight Loss: Tips and Expert Insights

Are you trying to lose weight but struggling with cortisol levels? Cortisol, the "stress hormone," can hinder weight loss efforts and even lead to weight gain. Let's explore how to manage cortisol through food habits, exercise, and lifestyle changes, along with expert insights from world-renowned doctors and dietitians.

Food Habits:

- Eat protein-rich foods like lean meats, fish, and legumes to regulate blood sugar and cortisol levels.
- Incorporate fiber-rich foods like fruits, vegetables, and whole grains to support digestive health and reduce cortisol.
- Omega-3 fatty acids found in nuts, seeds, and avocados help reduce inflammation and cortisol levels.

Exercise:

- Engage in low-to-moderate-intensity exercises like yoga, swimming, or cycling to reduce stress and cortisol.
- High-intensity exercises can increase cortisol levels, so balance your routine with relaxation techniques.

Lifestyle Changes:

- Prioritize sleep and aim for 7-8 hours of restful sleep to regulate cortisol levels.
- Practice stress-reducing techniques like meditation, deep breathing, or mindfulness exercises.
- Build strong relationships and seek social support to reduce stress and cortisol.

Expert Insights:

- "Chronic stress and elevated cortisol levels can lead to weight gain and metabolic issues." - Dr. Mark Hyman, MD
- "A balanced diet and regular exercise can help regulate cortisol levels and support weight loss." - Dr. Andrew Weil, MD
- "Managing stress and cortisol is crucial for overall health and well-being, not just weight loss." - Dr. Deepak Chopra, MD

Remember, managing cortisol levels is crucial for successful weight loss and overall health. By incorporating these tips and expert insights, you'll be on your way to a healthier, happier you!

19/10/2023

The Good , The Bad and The Ugly ….

Select wisely said a Mom ,
Yup…. Eat mindfully said Gen Z .
Inspite of realising certain things are bad and ugly , we tend to turn towards them . why ?
Marketing strategies.
It’s simple .. looks are everything in the food industry these days .
From the looks , to how they are packed , to where they placed in the mall matters , for the taste buds to tingle .
Mindfulness then flies out of the window .
Let’s make it a habit of reading food labels when we buy food products, to know whether it includes the good , bad or the ugly .
Well there will be times when you would have to consume the ugly if nothing else is available. You won’t die or fall sick upon a one time consumption. But when it is a habit , when it is an addiction, when it is a show of pomposity , then your human body , a machine in itself might not process it well .
Let’s eat mindfully, intentionally, intelligently ,delicious & nutritious foods.

29/09/2023

Join our team in Kochi.

16/08/2023

What are trans fats?

Most trans fats are formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.

This partially hydrogenated oil is inexpensive and less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn't have to be changed as often as do other oils.

Some meat and dairy products have a small amount of naturally occurring trans fats. However, it's not clear how these trans fats affect health.

Trans fats increase LDL cholesterol and decrease HDL cholesterol, which can increase the risk of heart attack or stroke.

Reading food labels:-

if a food has less than 0.5 grams of trans fats in a serving, the food label can read 0 grams trans fats.

Products made before the ban of artificial trans fats might still be for sale, so check to see if a food's ingredient list says partially hydrogenated vegetable oil. If it does, that means the food contains some trans fats, even if the amount is below 0.5 grams.

These hidden trans fats can add up quickly, especially by eating several servings of different foods containing less than 0.5 grams a serving.
Trans fats in your food

The manufactured form of trans fat, known as partially hydrogenated oil, can be found in a variety of food products,

Commercial baked goods,
Microwave popcorn
Frozen pizza
Refrigerated dough
Fried foods,
Nondairy coffee creamer

“Recognizing the health hazards associated with consumption of industrial trans fats, FSSAI intends to eliminate trans fat from the diet in a phased manner by 2022. Therefore, FSSAI has employed two-pronged strategies to achieve its goal of “Freedom from Trans Fat @75.”

The Food Safety and Standards Authority of India (FSSAI) has stated that all food items should contain less than 2% of trans fat from Jan 2022.

Foods prepared using partially hydrogenated vegetable oils (Vanaspati, margarine and bakery shortening) contain trans fats.

Sources: mayoclinic;

https://directorsblog.health.azdhs.gov

11/08/2023

And then we brought our hearts and minds together for a single purpose, learning .

09/08/2023

At the lab ,detecting gene,in National Institute of Health , Malaysia ,with my oh, so enthusiastic team mates . Did we enjoy it , oh yes we did . The pathway to precision nutrition begins here .

Understanding your gene to make better nutritional plans for each one of you .health.u.nutrition .

07/07/2023

How long do you want to live ? And how do you want to live ? No I am not asking about the BMW or the condo that you’ll acquire but how well will you be ? Will you be walking around or will you be bed-ridden in your diapers ? Give it a thought .
Stay with me on this thread to know
more about ‘I don’t want to die in my diaper’ kind of life ….
It gets quite interesting from here…

05/07/2023

Have you realised that Diabetes is an EPIDEMIC? Well, it’s been researched about time and again.
Warning Signs of Diabetes
- Blurry vision
- Drowsiness
-Dry mouth or excessive thirst
-Dry skin
- Frequent Urination
-Slow healing wounds
- Feeling very tired
-Weight gain or loss without trying
-Tingling Numbness on hands and feet
Do blood tests for
-Fasting Blood Sugar
-Post prandial (post meal) Blood sugar
- most importantly,HbA1C- simple blood test that measures your average blood sugar levels over the past 3 months. It's one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes.

- also be aware of Insulin resistance ( esp if your blood sugar levels are low even after a meal , which can be a pre-diabetic condition.)
Well do let me know “how sweet are you ?”
And DM me for further consultation…

21/06/2023

I was reborn the day , I started learning yoga (in the year 2000). Deeply indebted to my gurus Yogacharya Sudheer at Rudra Yoga (my first guru)and Yogacharya Toms Abraham , Yogacharya Sanjay Anand ,Late MR Gopalakrishnan Nair Maashu, Dr Balakrishnan at MG University ,Kottayam for having helped me dive into the world of Pranayama, Meditation, Kriyas , Asanas , yoga nutrition and the effect of all of it on the human body , mind and soul . The introduction of has transcended me into a different realm altogether
I still walk in your footsteps and follow what has been taught to me over the years .
Thank you for changing me life and moulding me into who I am today .
I am still a student of yoga . I learn from people everyday so that I can meet my Paramatma everyday .
They journey of yoga was a pay it forward way. I have had the privilege of teaching yoga to people from the age group of 7-70 yrs. I hope yoga gives me the energy to learn more and give out more .

yogena chittasya padena vacham |
malam sharirasya cha vaidyakena ||
yo’pakarottamam pravaram muninam |
patanjalim pranjaliranato’smi ||

Let us bow before the noblest of sages Patanjali,
who gave yoga for serenity and sanctity of mind,
grammar for clarity and purity of speech and medicine for perfection of health.
Let us prostrate before sage Patanjali.

06/06/2023

What should you eat in a meal ?
A portion each of carbohydrates, proteins, fats , vitamins and minerals.
And drink your water 20 mins before or after your meal.

03/05/2023

A reality check

26/04/2023

Thoughts for today and every day ….
Grab the whole apple sans the peel and not the cut ,
Get the sautéed carrot chunk onto the plate and not the grated or the juliennes.
Larger the food , more the fibre , more you need to chew , more the chances of digestion.Zimple .

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http://www.lakshmisreenath.com/

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