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    It was a usual Sunday morning; I was back home just after finishing my long cycling ride along hussainsagar and grabbed my freshly prepared ginger lemon tea. Like many i  scrolled through my daily newspaper “Telemarketing of India”, I have given this name to one of the highest distributed newspaper because their 80% content is advertorial and remaining is news including few pictorial erotic stories of some detectives (this is what they are feeding to the biggest republic population). Coming to the point what grabbed my attention was two front full page advertisement of an energy bar (to me it’s just another sugar candy). To be honest I have tried them lately and they are really awesome and addictive and doesn't cost much to pocket. It made me think about their business strategy and huge amount they spend on marketing, so I decided to make some research on the facts behind huge chocolate industry. End results of which were more shocking than surprising, hence I decided to share it with world. So here is “bitter truth about chocolates”.


    1. You are eating lead:

    Wooooooo surprised to hear that, you must be wondering when most of the countries have banned leaded petrol how come its being consumed through chocolates. Well, it just so happens that the shells of cocoa beans, the chief ingredient in chocolate, have an almost supernatural ability to absorb lead from the air. Of course, this is only a big deal if there's a lot of lead in the air, right? Sure, which is why it's unfortunate that Nigeria, where a shitload of our cocoa comes from, still has lead in their gasoline. That's why a Hershey bar tastes so damn good: The secret ingredient is African exhaust.

    Kids absorb higher concentrations of lead into their system than the rest of us, just through their day to day activities of eating dirt and inhaling paint chips. Also, they breathe faster than an adult, which further draws in whatever lead happens to be floating around and sends it toward their sensitive little brains. Even before they start wailing on that candy, they have more lead in their bodies than Vito Corleone. Then comes Halloween and Christmas and then new year and story continues.


    2. Ridiculous Lies About Health Benefits

    While it may not surprise you that much that Big Chocolate, like any "Big" industry, doesn't give a crap about your welfare, the lengths these companies go to step over your bloated, greasy corpse to raid your wallet rank with some of the stupidest and most nefarious in the business world. Milton Hershey, for instance, often claimed that "an ounce of chocolate provided more energy than a pound of meat." He even made a wrapper for his bar stating it. Mars made a pamphlet instead that claimed eating chocolate every day was about as good as eating an apple a day. What do you think is the biggest chocolate company in the world? Hershey, right? Wrong. Mars, Inc. is four times the size of Hershey (they make the Milky Way, Snickers, Mars Bar, plus countless other products). And they got there via pure insanity.

    3. It’s all about business

    The global chocolate industry in 2010 made $83.2 billion, $20 billion of this coming from the United States and Each year, 600,000 tonnes of cocoa beans are consumed globally. 72% of cocoa beans come from Ivory Coast and Ghana. Other producers of cocoa beans are Indonesia, Cameroon, Nigeria, and Brazil. A 2001 survey of chocolate companies in the United States, which includes Hershey’s and Mars, both use “large amounts” of Ivory Coast cocoa beans. As there are 600,000 cocoa farms in the Ivory Coast (40 % supplier), it is not definitive, but very likely, that cocoa products from these companies are harvested by child slave labour. US State Department estimates number of child labourer could be 109,000.


    4. Facts

    ·      The WHO recommends no more than 6 teaspoons of added sugar per day.

    • A food is considered high in sugar if it contains more than 15g of total sugars per 100g.
    • A food is considered low in sugar if it contains 5g of total sugars per 100g.
    • Read the nutrition label, look for ‘Carbohydrates of which sugars’ and at how many grams of sugar per portion/bar/biscuit/pot. Each 4 grams of sugar is equal to 1 teaspoon.
    • Sugar Content of Common Foods
      • Bottle of coke 500ml – 10.5 tsp sugar
      • Snickers Bar – 7 tsp sugar
      • Bowl of crunchy nut cornflakes – 4 tsp sugar
      • Tablespoon ketchup – 1 tsp sugar
      • Glass orange juice (150ml) – 2.5 tsp sugar
      • Can red bull – 6 tsp sugar
      • Kelloggs Nutri Grain bar – 3 tsp sugar

     Dr Abhishek katakwar is a fitness enthusiast, life style advisor, obesity expert and bariatric and metabolic surgeon at Asian institute of gastroenterology, Hyderabad.

    Email:abhishekkatakwar@gmail.com cell:8087358725

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    Honestly running was never in my genes, I don't remember any stories even of my forefathers about running. I am an amateur runner and my journey of being runner is inspired by many like Mr Rajendra jaiswal from Nagpur, who proudly explain about knee ailments he had to an extent that one of the leading orthopedic surgeon advised knee replacement to him, then he started running at the age of 40’s. Gradual, graded and proper training has made him a full marathon runner. Let me make running more interesting, like any other love story my love for running is two years old which had many breakups. And finally in 2018 beginning i decided to be committed and dedicated when I joined “Couch to 5K” organized by Hyderabad runners club (an non-profit organization with credit of organizing Hyderabad marathon). Truly speaking for last few years I had all possible excuses to join this excellent protocol based training program like professional and lack of time, but this time I made up my mind, reason being reaching 40’s can motivate you a lot. As mentioned love story are usually not easy going, so obviously my running love too had lot of ups and down during my training but consistency and motivation from fellow runners kept me on toes. Are you new to marathon running !!! My Advice 1. First few weeks are going to be difficult (Like any new relationship), when your body tries to deny and resist any change in habit. So listen to your brain and try to convince your body. 2. Obviously there will be few mornings when you don't want to get up because you slept late or yesterday was tiring, It is just a matter of first few minutes after getting out of bed. Also remember first few kilometers would be difficult during beginning but eventually you get accustomed. 3. “Solo running doesn't last more than few days, i have done it several times” at least for me. So go out join some running group and breath fresh air instead of running on treadmill. 4. “Compete with yourself”, as marathons are about running and completing it and not about securing first or second position as every finisher is a winner. 5. “Don’t be paranoid”, first you need to understand your limitations, endurance or fitness level so never compare your performance with any other, instead set goal for yourself about pace and distance. 6. “Breathing is the key” during initial days you may easily get breathless or fatigue. It’s all because of wrong breathing technique. Now the next question would be “how to breath during running” my experience says • Breath from nose (you may even try inhaling from nose and excelling from mouth). • Don't hold your breath while running but have a control on the rate of breathing, because its normal physiological defense mechanism of human body to hold breath during stress conditions. So let be voluntary breathing for initial days until your body adopts to breathing. • Look forward at horizon and keep your arms at side making your chest come forward (that will increase your lung capacity) Happy running, Author (Dr Abhishek katakwar) is an bariatric & metabolic surgeon based at Asian institute of gastroenterology, Hyderabad. abhishekkatakwar@gmail.com +91-8087358725
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    Why you don't lose weight despite best diet and exercise efforts For years you have tried various very low calorie diets and restriction to achieve weight loss, and to no avail.  It seems despite the decrease in intake and several hours in gym, your weight still was not dropping as you would have anticipated. With these severe habits, it's likely that it never really resulted in great weight loss and when it did, you may have found that you gained it back in no time at all. What actually is happening is related to your metabolism regulating hormones.  As you take in less and less, your body's hormones, such as thyroid and leptin, begin to drop in an effort to create homeostasis in the body.  At the same time the muscle tissue begins to break down and be used for energy (which will lead to an even slower, more depressed metabolism).   this slowing of your metabolism can turn into a vicious cycle.   So is it possible to fix this broken metabolism: Let’s start with exercise, taper it to about 3-5 days a week, maximum, with an hour at a time - as a maximum. Really,  30-45 minute workouts are more than enough. Keep in mind that resistance and weight training is the best way to enhance metabolism, while cardio workouts should be considered secondary and can be added in as part of the 3-4 day regimen, but a combination is best.  The next step is to look at your caloric intake, and be prepared to increase this slowly.  It is important to take this slow as to not gain weight back too rapidly, which will discourage you and may lead to another cycle of restricting your intake.  Try to calculate how many calories you are taking in and add about 50-100 calories a week. The goal will be to have added about 500 calories after the course of a few weeks. Author (Dr Abhishek katakwar) is a bariatric & metabolic surgeon based at Asian institute of gastroenterology, Hyderabad. abhishekkatakwar@gmail.com +91-8087358725