Boosting METABOLISM Making Life BETTER…
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Boosting METABOLISMMaking Life BETTER…
Health Issues Aging
Head Ache
HeadacheAllergies
IndigestionHair problems
Menstrual issue
InfertilityObesity
Underweight
InsomniaPoor stamina
Mood swingsStrong food cravings
Acidity
Gastric
Constipation
Poor immunity
Sensitive joints
Body pains
Dry eyes
Congestion
Wisdom tooth
Teeth sensitivityBleeding nose
Bleeding gumsWater retention
Cramps Numb limbs Excessive sweating
Poor memorySkin problems
Sudden Nausea
“Health is not simply the absence of sickness.” ~ Hannah Green
metabolic Curve – Not Always Growing
0
5
10
15
20
25
30
5 10 15 20 23 25 30 35 40 45 50 55 60Age (in Years)
Gro
wth
20 25Metabolic Plateau
Metabolic Decline35
Metabolism???
… like a Wheel
METABOLISM
Digestion
Muscle Movement
Nervous System
Excretory System
Lymphatic
Integumentary System
Cardio
WHAT FUELS METABOLISM
?
NUTRIENTS
Calcium Zinc Selenium
Phosphorus Vitamin - C
IronBoron
Potassium Magnesium
RiboflavinThiamin Pantothenic
acid
Antioxidants
Niacin
Biotin
Boron
Bioflavonoids
CynacobalaminPectins
CysteineCobalt Co-enzyme Q -10
Inositol
SeleniumZinc
Vitamin D
LysineOmega 3 fatty acids
Chlorophyll
IodineGLA
Glucose
Manganese
CopperFolic Acid
Vanadium
CholineEPA
fiber
Chromium
Beta Glucan
Phytoestrogens
MethionineTryptophan
StrachGlutathione Beta- carotene
Vitamin E
Vitamin E
Eating smart for boosting metabolism
Diet Calculations…
Macro-nutrientsCarbohydrates – 4 kcalProteins – 4 kcalFats – 9 kcal
Micro-nutrientsVitamins – 0 kcalMinerals – 0 kcalFiber – 0 kcal
A Smart Alternate…
A balanced diet, you will get the energy and nutrients required to participate in day-to-day activities and to recover from it quickly
Fruits
Vegetable
SaladsPulsesDairyFish, chicken
Cereals Rotis, RiceDaliaBrown bread
Fats Oil
Nuts
1
Packing Nutrition Per Meal
A balanced diet, you will get the energy and nutrients required to participate in day-to-day activities and to recover from it quickly
Loaded with CARBS
Loaded with PROTEINS
Loaded with MUFA, Omega 3
Fruits
Vegetable
PulsesDairyFish, chicken
Cereals Rotis, RiceDaliaBrown bread Salad
Fats Oil
Nuts
Loaded withMicronutrients
ABSORBED FAST ABSORBED SLOW
Honey, Sugar, Fruit juice,
Banana, Grapes, Sugarcane, Potato, Rice
Fruits ,lactose, Whole Pulses,
Grains, Vegetables
Carbohydrates 2
ANIMAL SOURCES PLANT SOURCES
Milk, Curd, Paneer, Egg, Fish, Chicken
Pulses, Soybean, Wheat, Rice
Ist Class Proteins 2nd Class Proteins
Proteins 3
SATURATED FATS UNSATURATED FATS
Polyunsaturated Monounsaturated
Coconut Butter Ghee
Cream
OMEGA-6 OMEGA-3
Walnuts Flaxseed oil
Fish oilMethi seeds
SunflowerSoya oil
Safflower oilTil oil
Mustard oil
Olive oilPeanut oil
Rice bran oil
Fats 4
Fiber
Insoluble Fiber Whole Wheat Chapatis Mixed Grain Chapatis Broken Whole Grains Whole Dals Unpolished Rice Brown Rice Sprouts
5
Soluble Fiber Apple Citrus Fruits Lemonade Tomatoes Oats
Water at regular intervals Increase fluid intake if meals have
ample fiber, protein or processed foods
Exercising when you are dehydrated is dangerous and hurts your performance
Water … 6
“Water is the only drink for a wise man.” ~ Henry D Thoreau
Calories
Empty Calories Vs. Healthy Calories
Calories
Empty CalorieHealthy Calorie
7
Smart FOODS - Powerpacked nutrition
8
Enemy Foods – Stripping Nutrition
Artificial Sweetners Transfats
Fried Food
Sodas
9
“Processed foods not only extend the shelf life, but they extend the waistline as well.” ~ Karen Sessions
Breakfast - THE Most Important Meal of the DAY
10
Familiar Breakfast Excuses…
1. “ I don’t have time.”2. “I’m not hungry in the morning.”3. “I don’t like breakfast foods.”4. “I’m on a diet.”
Solutions to Breakfast Excuses1. “ I don’t have time.”
Curd & Thepla Banana & Milk Curd & fruit Smoothie Dates, Peanuts & nuts Multi-grain bread with paneer,
cucumber, tomatoes etc.
Solutions to Breakfast Excuses2. “I’m not hungry in the morning.”
Eat early brunch
Solutions to Breakfast Excuses3. “I don’t like breakfast foods.”
Dinner leftovers Have a dessert - Extra large glass of milk
shake Soup & Crackers…. have fancy meal
Solutions to Breakfast Excuses4. “I’m on a diet.”
400gms yogurt 200-300 gms cottage cheese 1 cup milk & oatmeal
Save your Metabolism save health!!!
APPENDIX
Vitamin Found in Why is it neededVitamin A
Vitamin C
Vitamin B1
Vitamin D
This table gives information about some important vitamins:
Eyesight, healthy skin
Healthy teeth and gums, avoiding scurvy
Breaking down carbohydrates
Absorbing calcium and phosphorous, avoiding rickets
Animal products. Also made in the body when the sun shines on the skin
Whole-grain foods, nuts and meat
Fruit (especially citrus fruits) and vegetables
Fish, milk, vegetables, eggs and cheese
This table gives information about some important Mineral:
Mineral Found in Why is it neededCalcium
Iron
Iodine
Vegetables, dairy products and dried fish
Red meat, liver, beans, lentils and green vegetables
Seafood and dairy products
Keeping bones and teeth hard
Making blood, preventing tiredness and anaemia
Maintaining the thyroid gland
Our Natural metabolic Curve – Not Always Growing
0
5
10
15
20
25
30
5 10 15 20 23 25 30 35 40 45 50 55 60Age (in Years)
Gro
wth
20 25Metabolic Plateau
Metabolic Decline35
ALL ROUND NOURISHMENTMacro-nutrients
Micro-nutrients
Carbohydrates – 4 kcalProteins – 4 kcalFats – 9 kcal
Vitamins – 0 kcalMinerals – 0 kcalFibre – 0 kcal
Early morning: A liquid + carb + vitamin n mineral
Breakfast: Milk/egg/sprouts/Dal cheela veg. dalia /veg stuffed roti / veg poha/veg idli/ veg sandwich
Mid morning: Fruits juice + peanuts/ whole fruit + roasted chana/ fruit ice-cream salad/fruit smoothie/ fruit -milkshake
Meal Planning …
Lunch:Dark green, wheat chapati /Other grain chapati/Rice Pulse/legume/paneer/ soya/ curd Vegetable Salads
Evening Meal Milk/egg/sprouts Any Carb source
Meal Planning …
Meal Planning …Dinner SaladsDark green, Whole wheat chapati /Other grain chapati Paneer / curd Vegetable
Post dinner:Milk/paneer/ NutsA fruit
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