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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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    Obstructive sleep apnea (OSA) is the most common type of sleep apnea and is caused by complete or partial obstructions of the upper airway. It is characterized by repetitive episodes of shallow or paused breathing during sleep, despite the effort to breathe, and is usually associated with a reduction in blood oxygen saturation. These episodes of decreased breathing, called "apneas" (literally, "without breath"), typically last 20 to 40 seconds. Individuals with OSA are rarely aware of difficulty breathing, even upon awakening. It is often recognized as a problem by others who observe the individual during episodes or is suspected because of its effects on the body. OSA is commonly accompanied with snoring. Some use the term obstructive sleep apnea syndrome to refer to OSA which is associated with symptoms during the daytime. Symptoms may be present for years or even decades without identification, during which time the individual may become conditioned to the daytime sleepiness and fatigue associated with significant levels of sleep disturbance. Individuals who generally sleep alone are often unaware of the condition, without a regular bed-partner to notice and make them aware of their symptoms. As the muscle tone of the body ordinarily relaxes during sleep, and the airway at the throat is composed of walls of soft tissue, which can collapse, it is not surprising that breathing can be obstructed during sleep. Although a very minor degree of OSA is considered to be within the bounds of normal sleep, and many individuals experience episodes of OSA at some point in life, a small percentage of people have chronic, severe OSA. Many people experience episodes of OSA for only a short period. This can be the result of an upper respiratory infection that causes nasal congestion, along with swelling of the throat, or tonsillitis that temporarily produces very enlarged tonsils. The Epstein-Barr virus, for example, is known to be able to dramatically increase the size of lymphoid tissue during acute infection, and OSA is fairly common in acute cases of severe infectious mononucleosis. Temporary spells of OSA syndrome may also occur in individuals who are under the influence of a drug (such as alcohol) that may relax their body tone excessively and interfere with normal arousal from sleep mechanisms.
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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 For more info visit us at http://drabhishekkatakwar.com/bizFloat/5a151fffa677470a7cc3118d/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-Te
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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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    Smart eating: Carbohydrate Counting for Indian Foods When a person uses carbohydrate counting, the focus is on the carbohydrate in the food. This is due to the fact that carbohydrate raises your blood glucose much more rapidly than the other two macronutrients that provide calories; protein and fat (excluding alcohol, which is not a macronutrient). Following is a more complete list of the food groups whose calories are mainly from carbohydrate: • Starches: rice, pasta, bread, cereal, crackers • Starchy vegetables: potatoes, corn, green peas, beans and lentils • Fruit and fruit juices • Non Starchy vegetables: spinach, tomatoes, cauliflower • Dairy Foods: yogurt, milk, and other dairy foods • Sweets / Desserts: cakes, cookies, candy • Beverages high in sugar Carbohydrate Counting and Blood Glucose Control? Blood glucose levels are directly related to the amount of carbohydrate one eats. If the amount of carbohydrate is tracked at meals and snacks, and the blood glucose levels are taken before and two hours after the meal; a trend or pattern will emerge. Keeping an eye on the carbohydrate intake daily and eating the same amount each day, will assist in maintaining the blood glucose levels within the target range. How much Carbohydrate should a person eat? For a female, a basic rule of thumb for estimating the carbohydrate servings is approximately 45-60 grams of carbohydrate, or three to four carbohydrate servings per meal. For males, it is four to five carbohydrate servings per meal or 60-75 grams of carbohydrate per meal. Tips for Successful Carbohydrate Counting • Educate Yourself: Attend support group meetings on diabetes and obesity offered at “Obesity and diabetes clinic” of Asian institute of gastroenterology, Hyderabad (Enquire at +91-9866646942 or mail to us aig.bariatric@gmail.com). • Start small: Pay attention to portion size, Learn what average portion sizes look like and avoid large meals when eating out. Share your meal when eating out. • Learn to read the nutrition facts label • Be consistent • Find Technology that works for you and use it: You may use the Lose it i-phone app to look up food’s carbohydrate counts. • Figure out what you can’t eat: Most people with diabetes can eat anything in moderation, but carbohydrate counters sometimes find foods that just aren’t worth the glucose spikes. • Study your body • Plan it out • When you are at a restaurant. Learn how to improvise • Be smart about mindless munching
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    Simple Sugars vs. Complex Carbs Many people seeking a positive health and fitness change are very confused about the differences between simple and complex carbohydrates. And to make matters worse, many of the popular weight-loss solutions seem to do all they can to cloud the waters even further. My goal here is to help you understand the difference between the simple and complex carbohydrates, show you how they impact your health and fitness, and provide you with some simple steps you can take – today – to move you closer to becoming your own fitness champion. After reading this information, you will be one critical step closer toward reaching your absolute physical best! Carbohydrates are one of three necessary macro-nutrients that provide calories in our diets. The other two are protein and fat. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions (such as heartbeat, breathing, digestion, and brain activity) and for exercise (like biking, walking, running up the stairs and all types of resistance training). An ample supply of carbohydrates is absolutely necessary to sustain a healthy existence and a must if your goal is to reduce your body fat and enhance your fitness level. Carbohydrates are considered simple or complex based upon their chemical structure. Both types contain four calories per gram, and both are digested into the bloodstream as glucose, which is then used to fuel our bodies for normal daily activity and exercise. The main difference between simple and complex carbs is: Simple carbohydrates or simple sugars - These carbs are broken down and digested very quickly, but most simple carbs contain refined sugars and very few essential vitamins and minerals. Examples include table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar. Complex carbohydrates - the complex carbs take longer to digest and are packed with fiber, vitamins and minerals. Examples include vegetables, whole grain breads, oatmeal, legumes, brown rice and wheat pasta. When you eat (or drink) a simple carbohydrate or a simple sugar – whether it is a can of soda, a scoop of fat-free ice cream, or even a glass of orange juice – all of the ingested sugar quickly rushes into your bloodstream. You typically feel a quick rush of energy. Your body then promptly reacts to this sudden spike in blood sugar by calling on the pancreas to produce additional insulin to remove the excess sugar from your blood. And for the moment, you have significantly lower blood sugar as a result of the insulin doing its job, resulting in a sense or feeling of needing more fuel, more energy and more calories. And as you hit that residual low blood sugar, you begin to crave more of the quick-release, simple sugars, and hence you have just initiated the sugar craving cycle. As this downward cycle continues, your pancreas continues to secrete insulin while it simultaneously reduces its production of another hormone called glucagon. Glucagon production, as it relates to improving your body composition, is very important if your fitness goal is to lose excess body fat. Glucagon is the only hormone that allows stored body fat to be released into the bloodstream to be burned by your muscles as energy. And when the pancreas has to elevate its production of insulin while reducing its supply of glucagon, you are basically locking-in your excess body fat. Therefore, too much simple sugar intake dramatically hinders the process of reducing stored body fat. American’s consumption of sugar continues to rise year after year. So too, does obesity in our country. In my opinion, the correlation between increased sugar consumption and obesity is telling. When 16-20 percent of daily calorie intake is coming from sugar, Americans are not only locking in stored body fat, but also squeezing out the healthier, more supportive and nutrient-dense food choices. Sugar is the enemy of body fat reduction; and the enemy of a healthy, high energy lifestyle. So, do your best to begin to understand what’s in the food you are consuming and reduce those that contain more than a few grams of sugar. When searching out the food choices that include simple carbs (i.e., sugars), start by looking for obvious ingredients on food labels that actually use the word “sugar”, like brown sugar, sugar cane, and of course, just simple sugar. Also, reduce your intake of foods that have any form of “syrup” in their ingredients. For example, corn syrup, high-fructose corn syrup, maple syrup and glucose syrup. And finally, look for those ingredients that end in “–ose”, like sucrose, glucose, lactose and fructose. All of these ingredients are sugars and, if ingested, will spike your blood sugar and initiate the pancreas to produce insulin and essentially shut off glucagon production – the fat release hormone. If you find yourself in a situation where you are limited in your food choices (e.g., a breakfast or luncheon business meeting, traveling, dinner parties, etc.), and sugar seems to be the predominant choice, try to eat a protein with the sugar. Protein will help to slow down sugar’s release into the bloodstream, and reduce the insulin/glucagon effect. Complex carbohydrates, on the other hand – and despite all the negative press they receive in some of the popular weight loss books – are actually your body’s preferred source of energy. When you consume the healthy complex carbs – the ones that have not been altered in a food laboratory – they are broken down into glucose molecules and used as fuel or stored in muscle and the liver as glycogen. When the body has an ample supply of glucose fuel and glycogen fuel storage, it can run efficiently. You will then have the energy to function at your best and provided the material that your body needs to reduce body fat and reach your health and fitness goals. When you look for complex carbohydrate food choices to put into your body, seek out two subgroups of carbohydrates…starchy carbohydrates and fibrous carbohydrates. Starchy carbohydrates include food choices such as brown rice, baked and sweet potatoes, oatmeal, brown pastas and whole grains. Fibrous carbohydrates include asparagus, broccoli, cauliflower, onions, mushrooms, spinach and peppers and can also be found in most varieties of dark green leafy vegetables. One more very important nugget of carbohydrate information to remember: Do your best to seek out the complex carbohydrates that have not been processed in a food factory. When shopping at the grocery store, stay away from the carbs that include the following words in their ingredients: bleached, enriched, processed or refined. These processed and altered foods are void of critical nutrient value and will do very little to fuel and energize your body. Bottom line, the goal in consuming carbohydrates should be to reduce or eliminate simple sugars and instead focus on the complex carbohydrates – both the starchy and fibrous complex carbs – those that have not been processed or refined. Do the best you can. At first, it may seem challenging as you begin to uncover the foods that contain sugar, eliminate them and seek out the more supportive carbohydrates. But once you get into the habit of eating the fibrous and starchy carbohydrates, eventually it will become a way of life for you. I can promise you, after an initial effort, the payoff of eliminating sugar from your diet can be dramatic. Your energy level will soar. You will lose stubborn body fat. And your craving for sugar will completely dissipate. To wrap up this extremely important section, let me share the same simple steps with you that I share with my friends who are striving for their absolute physical best: 1.Start to put the good carbs into your body: Complex Starchy and Fibrous Carbs that have not been altered or processed. 2.Eat small meals more frequently – every 3-3½ hours, 5-6 times per day. 3.Begin to gain an awareness of food labels and the “sugar” ingredients. 4, Start to reduce or eliminate the simple sugars and the processed carbohydrates. Remember: If your goal is fat reduction, sugar is your worst enemy! 5.Focus on making progress and forget about being perfect. You’ll mess up every so often. Forgive yourself and just move on! 6.Remember that small changes over time will stack up on themselves…and eventually will bring you to a new destination of physical excellence! #obesity #diabetes #bariatric #Metabolic #surgery
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    BMR vs RMR Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR) are rates used to estimate the amount of calories a person will burn if he is at rest for 24 hours. Â It is used to determine the minimum amount of energy a person requires to keep his body functioning, his heart beating, his lungs breathing and to keep his body temperature normal. They are conducted the same way but there are very many differences between the two; one is that BMR is measured under more restrictive conditions, while RMR is measured under less restrictive conditions. There are many requirements before a person’s Basal Metabolic Rate can be taken, while taking a person’s Resting Metabolic Rate has no requirements at all. Here are some of the features of the two metabolic rates: *Basal Metabolic Rate* Basal Metabolic Rate is the rate that an organism gives off heat while at complete rest. Â It is measured while the person is awake but at complete rest. Â It is often conducted in a darkened room upon a person’s waking up after at least 8 hours of sleep. To get the correct BMR of a person, it is important that he does not exert any extra energy while doing the test. Â This is why a person who is being subjected to a BMR test is required to stay at the testing facility the night prior to the test. He is made to lie in a reclining position, resting completely. Â He is required to fast for 12 hours before testing to ensure that his digestive system is not working during the procedure. Â During this time the energy released by his body should only be sufficient to let his vital body organs to function. *Resting Metabolic Rate* Also known as Resting Energy Expenditure (REE), Resting Metabolic Rate is measured under less restrictive conditions than Basal Metabolic Rate. Â It does not require the person to spend the night in the testing facility to ensure at least 8 hours of sleep and rest before testing. He is still required to rest in a reclining position while the test is being taken but he does not need to get 8 hours of sleep. Calorie counters and calculators usually use Resting Metabolic Rate rather than Basal Metabolic Rate because the conditions upon which the RMR rates are taken reflect the normal situation in a person’s day to day activities. Â So the results are more realistic. Summary 1. Basal Metabolic Rate is taken under very restrictive conditions, while Resting Metabolic Rate is taken under less restrictive conditions. 2. Before the Basal Metabolic Rate is taken, the person is required to stay at the testing facility, while in taking the Resting Metabolic Rate; the person can stay wherever he wants. 3. Basal Metabolic Rate requires the person to have at least 8 hours of sleep, while Resting Metabolic Rate does not. 4. Twelve hours of fasting is required before the Basal Metabolic Rate can be taken, while no fasting is required before taking the Resting Metabolic Rate.
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