Alka Rao Yadav

30/07/2024

Avoiding foods because they contain "chemicals" or ingredients look like something from a chemistry book.. the same subject you bailed on before you could understand it? 😁 That’s just silly! Take folic acid, for instance.

You’ll find it in breads, pastas, and cereals. Sounds scary? Don’t worry—folic acid is just the supplement form of vitamin B9, or folate.

Folate is essential, especially for pregnant women, as it ensures proper neural tube closure during early pregnancy. While you could get folate from fruits and veggies, most people aren’t eating enough greens.

Enter folic acid fortification! Adding it to grains has slashed neural tube defects by up to 80% and reduced certain birth defects by 28%.

Remember, everything you eat, drink, and even breathe is made of chemicals. So don't freak out over fancy names. Rejecting food based on the presence of "chemicals" shows a lack of basic chemical knowledge. Nutrition studies often include chemistry to help understand the composition and benefits of various nutrients.

19/07/2024

The Great Food Joint Conundrum: One Size Doesn't Fit All

So, I've got a bone to pick with food joints everywhere. You see, they're serving us these gigantic portions that seem designed for a 6-foot-tall lumberjack, regardless of whether you're a petite 5-foot woman, a child, or a professional sumo wrestler. Seriously, how does that make any sense?

The Portion Size Predicament

Here's the deal- We're all different. Some of us are marathon runners, while others are more like marathon nappers. Our bodies have different energy needs based on our size, age, and activity levels. Yet, when we walk into a restaurant, we all get served the same massive plate of food, like we're competing in an eating contest.Nope we are not.

The Calorie Conundrum

Our daily calorie needs vary. A tall, active person needs more calories than someone shorter and less active. But restaurants? They don't seem to get the memo. This "one size fits all" approach to serving sizes is a major contributor to overeating and, ultimately, obesity. It's like handing everyone the same shoe size and expecting it to fit perfectly.

Why It's a Big Problem

1. Overeating - When we're given more food, we tend to eat more, even if we're not that hungry. It's just human nature.
2. Waste - Not only does this lead to overeating, but it also results in a lot of wasted food. And nobody likes wasting food.
3. Health Issues - Consistently eating more than we need can lead to weight gain and related health issues like diabetes and heart disease.

What Can We Do?

- Share the Love - Consider sharing a dish with a friend. It's social and saves you from overeating.
- Save Some for Later - Ask for a to-go box right away and pack up half your meal before you even start eating.
- Speak Up - Don't be shy to ask for smaller portions. Many places are happy to accommodate.

Conclusion

It's high time food joints reconsidered their portion sizes. After all, food is meant to nourish us, not overwhelm us. Until then, let's be mindful of our servings and remember, Just because it's on the plate doesn't mean we have to eat it all.

18/07/2024

The Real Scoop

So, you’ve heard about BCAAs, right? Those mysterious branched-chain amino acids everyone at the gym seems to be sipping on? Let's break it down with a bit of fun.

First off, BCAAs are just three of the nine essential amino acids our bodies need and can't make on their own – they must come from our diet. Think of amino acids as the Lego bricks of proteins. Every piece of protein you munch on is made up of these bricks.

Now, BCAAs were once the rock stars of the supplement world. People thought they had magical powers to boost muscle growth and recovery. But here’s the twist – turns out, you need all nine essential amino acids to actually build muscle. Yep, it’s a team effort!

So, what’s the takeaway? Focus on getting enough total protein in your diet. If you’re not hitting your protein goals with food alone, consider a complete protein supplement like whey, which includes all nine essential amino acids. This way, you're not just getting the flashy trio (BCAAs), but the whole squad needed for muscle growth.

Next time you see those neon BCAA drinks, remember: they’re not bad, but they're not the whole story. Aim for balanced protein intake, and let those amino acids do their magic together!

12/07/2024

The Truth About Coffee: It Doesn't Give You Energy!

Anyone who knows me knows I’m a coffee fanatic. But when I hear someone say, "Coffee gives me energy," I can't help but shake my head. Let me break down the science of caffeine for you!

The Science of Caffeine

Caffeine is like a sneaky ninja for your brain. It’s a central nervous system stimulant, but it doesn’t actually give you energy. Instead, it works by blocking your brain’s fatigue signals. Here’s how it goes down.

1. Adenosine Blocker - Normally, a molecule called adenosine binds to receptors in your brain, making you feel tired. Caffeine swoops in and binds to these receptors first, blocking adenosine from doing its job (PMID 29527137).
2. Enhanced Alertness- With adenosine out of the picture, you feel more awake and alert. Your brain is tricked into thinking it's not tired, even though it really is.
3. Mood and Focus Booster- Caffeine also alters the release of neurotransmitters like dopamine and norepinephrine, giving you that happy, focused feeling (PMID 15678363).
4. Performance Enhancer - Studies have shown that caffeine can improve physical performance, both in aerobic and anaerobic activities (PMID: 36615805).

Fun Facts

- Caffeine Myth- Caffeine doesn't actually energize you. It just tricks your brain into thinking you're not tired.
- Mood Magic- Besides making you alert, caffeine can enhance your mood, making you feel on top of the world.
- Physical Boost- Whether you’re lifting weights or running a marathon ( Just be cautious and avoid drinking coffee right before the event if you haven't trained with it beforehand)
caffeine can give your performance a noticeable boost.

Conclusion

So next time you sip on that cup of joe, remember, it’s not giving you energy; it’s just playing a clever game with your brain. Enjoy the ride, but moderation is the key and don’t forget to get some real rest, too!

11/07/2024

You've probably heard that eating more frequently, smaller meals boosts your metabolism. But is this fact or just another fat-loss myth?

Imagine running around with a snack every three hours, thinking you're a calorie-burning machine. Studies show that whether you eat three big meals or six small ones, your metabolism stays relatively constant. The number of meals doesn't impact total calories burned or weight lost.

For example, research in "The British Journal of Nutrition" found no significant differences in weight loss between eating three meals versus six meals daily. Another study in "Diabetes Care" showed meal frequency didn't notably affect glucose or lipid metabolism in people with type 2 diabetes.

However, spreading your protein intake evenly throughout the day can help maximize muscle protein synthesis.

In conclusion, eat when it suits your lifestyle. Don't stress over six meals a day. Focus on overall caloric intake and nutrient balance, and your metabolism will be just fine.

10/07/2024

What a good hair day looks like 😍 Time to get sweaty and dirty all over again! 💪

08/07/2024

Imagine if we were cartoons or lived in a comic world! 🌟

07/07/2024

After binge-watching on OTT, a shopping spree, and way too many coffees, nothing beats the breathlessness from sprints and the satisfying ache of sore muscles from lifting iron. 💪

06/07/2024

The Truth About Age and Metabolism

So, you think your metabolism is slowing down just because you're getting older?

According to a study on total daily energy expenditure and metabolic rate across the lifespan, researchers found that once you correct for the amount of fat-free mass (yes, that means muscles!), there’s virtually no difference in energy expenditure or metabolism from age 20 to 60 {PMID: 33573618}. That's right, it's not your age; it's your muscle mass, or lack thereof!

Imagine telling your body, "Hey, we're 50 now, time to slow down!" Your muscles would laugh back, "Sorry, buddy, we've been running this show all along." Essentially, the study tells us that muscle mass is far more important than how many birthday candles you've blown out.

So, what’s the moral of this research tale? Weight gain as we age is less about our so-called 'slowing metabolism' and more about those lifestyle changes we conveniently blame on our age. Less muscle, more sitting, and more cupcakes (no judgment here) are the real culprits.

The good news? You can mitigate this by embracing resistance training and eating adequate protein. Think of it as telling your metabolism, "Nope, we're not retiring yet!" So, grab those dumbbells and a protein packed snack, because age is just a number, but muscles do the heavy lifting (literally).

In conclusion, if you're blaming your expanding waistline on your age, it's time to shift the blame to where it truly belongs, your couch and cookie jar. Keep those muscles working and your metabolism won’t mind celebrating a few more birthdays with you.

04/07/2024

29/06/2024

😍☁️

26/06/2024

Alkaline Water - Miracle Cure or Just Hype?
Alkaline water has been making waves lately. Some folks swear by it, claiming it’s the secret to everything from super hydration to eternal youth. But is it really a magic potion, or just another health fad? Let's dive in.
What is Alkaline Water, Anyway?
First things first, what exactly is alkaline water? Regular water has a pH level of about 7, which is neutral. Alkaline water, on the other hand, has a higher pH, usually between 8 and 9. This higher pH can come from natural sources or by using a fancy machine called a water ionizer.
The Big Claims
Here are some of the promises made by alkaline water enthusiasts-
1. Super Hydration -They say it hydrates you better than plain old water.
2. Acid Zapper- It’s supposed to neutralize acid in your body, which sounds pretty impressive.
3. Antioxidant Power- Some claim it can fight off those pesky free radicals.
4. Bone Booster: It’s even been suggested it can keep your bones strong.
What Does the Science Say?
Let’s break down these claims with a bit of help from actual science.
1. Super Hydration
A study from the "Journal of the International Society of Sports Nutrition" found that, surprise surprise, alkaline water isn’t any better at hydrating you than regular water. So, if you’re drinking it to become a hydration superhero, you might want to reconsider. ( I am thinking of adding a pinch of salt to my glass of water instead )
2. Acid Zapper and Bone Booster
Research in the "British Journal of Nutrition" looked at whether alkaline water helps with acid balance and bone health. The result? Not much difference. It might make your p*e slightly less acidic, but it’s not going to turn you into a pH-balanced bone machine.
3. Antioxidant Power
A study in the "Journal of Food Science" found that alkaline water has some antioxidant properties in a test tube. But as for turning you into an antioxidant powerhouse? The jury’s still out on that one.

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