In the recent past, we have been reading and hearing a lot about drug abuse among our baseball players. Many of the top baseball players have admitted to using steroids currently or at some point of time in their lives. In fact, it has been alleged that Major League Baseball player Barry Bonds used trenbolone acetate. So what is the reason behind the fascination for steroids among baseball players? The reason is the increased demand of the game itself. Fans love big hitters and big hitters are paid millions of dollars so the temptation is higher.

Originally, Trenbolone acetate which mimics the affect of steroid hormone trenbolone was intended to be used to beef up the cattle. Trenbolone increases muscle mass and weight. This prompted athletes who are always on lookout for the extra edge to use it for bodybuilding or improving their performance in sports like baseball. Trenbolone acetate has not been approved by FDA for human use but is still used by many athletes. Similarly, there are many other legal steroids which are synthetic version of hormone found in human body which hasten lean muscle mass gain in people using them. If used judiciously, these steroids can be a boon for athletes and bodybuilders.

Not many realise that strenuous exercise and physical activity can cause immuno-suppression — when the body’s immune system stops working and compromises its defences. Research indicates that athletes are at an increased risk of upper respiratory tract infection during periods of heavy training and the first two weeks after competitive events. This increased risk is most likely due to the effect of stress hormones such as adrenaline and cortisol. Other factors that contribute are intensity, duration and mode of exercise, and inadequate intake of food and supplements.

A balanced diet with adequate macro (proteins, carbohydrates and fats) and micro (vitamins and minerals) nutrients is essential for good performance — and also to ensure that your immune system does not run out on you. Inadequate protein has been found to impair immunity and increase infections. Individuals at risk include vegetarians and athletes involved in sports such as wrestling, boxing, rowing, horse racing, gymnastics, figure skating, diving and dancing. Essential fats, especially the n-3 fats (omega-3 fats found in fish), have anti-inflammatory properties. A low carbohydrate intake is also thought to contribute to immuno-suppression by increased production of stress hormones and depletion of glucose, a key substrate for immune cells. Research indicates that consuming adequate carbohydrates before and after strenuous exercise helps the immune system post-exercise, when it is vulnerable.

Despite the heavy reliance on nutritional supplements by athletes, there isn’t much evidence to support that high doses of antioxidants, vitamins, or other supplements like glutamine and echinacea can prevent exercise-induced immuno-suppression. Research indicates that there are several factors to this problem and there is no one supplement that can singlehandedly address it.

Much of the cell damage that occurs is caused by destructive chemicals known as free radicals, formed due to stress caused by exercise. These need to be neutralised by natural antioxidants. Even if supplements are consumed, balance is the key.

Hydration is critical during and after the exercise sessions. Dehydration has been known to induce stress, which can result in a weaker immune system.

In a nutshell, an adequate diet of carbohydrates, proteins and specific micro-nutrients including vitamins A, C, E, B6 and B12, and iron, zinc, copper and selenium is essential for optimum immune function.

Higher doses of these nutrients have not been shown to offer any advantage over what can be provided by a well-chosen diet. Current opinion is that athletes should invest in nutrient-rich foods and fluids that provide energy, a wide range of vitamins, minerals and other important substances, such as phyto- chemicals, found naturally in foods.

The athlete should:

- Maintain a diet that provides adequate fuel for training and recovery, with a good mix of essential nutrients including carbohydrates, proteins and essential fats

- Avoid nutritional deficiencies before, during and after training

- Include nutritional supplements only under the supervision of a qualified physician

- Take rest after training and performance

- Manage training loads and daily physical activity associated with work and other routine activities

- Limit high-intensity exercise bouts

- Ensure adequate sleep

- Manage psychological stress associated with work, training and competition

For instance, eating an apple before your meal can make you feel more satisfied from your food, says a Daily Mail report.

Apples are about 25 per cent air and, as they’re digested, they produce the hormone GLP-1, which sends satiety signals to the brain.

Fruits and vegetables contain a lot of water, air and fibre which pack your gut, producing ‘filling’ signals in the small intestine.

Protein is the most satiating of the three food groups, compared with carbohydrates and fats.

So what makes protein so filling? It triggers the production of PYY hormone in the brain, which makes one feel satiated and sparks the release of glucose in the small intestine — both send out satiety signals.

Present someone with a plate of food and they may be hungry three hours later; pulp the same ingredients into soup and the ’satiety’ period lengthens, despite the decrease in the volume of food you’re eating, says Robert Welch, professor of Food Science and Nutrition at Ulster University, Britain.

Studies have shown that we eat up to 70 per cent more when distracted from our food, such as when watching TV. We also eat more when among friends or family – it increases consumption by around 70 per cent. Eat alone and you tend to eat less.

Last month, a trial found that inulin – a type of fibre found in artichokes, asparagus, onions, garlic, raisins and bananas – quelled hunger more effectively than the standard pharmaceutical appetite suppressant sibutramine.

The trick is to eat high-satiety foods like apples, grapes and bananas at the beginning of a meal. “They get you to feel fuller early on and the evidence shows you don’t compensate for this later by eating more,” says Welch.

“This research shows that simply dieting will not likely cause substantial weight loss. Instead, diet and exercise must be combined to achieve this goal,” said lead researcher

Judy Cameron from Oregon Health and Science University.

To conduct the research, Cameron studied 18 female rhesus macaque monkeys. The monkeys were placed on a high-fat diet for several years. They were then returned to a low-fat diet with a 30 percent reduction in calories. For a one-month period, the monkeys’ weight and activity levels were closely tracked. Activity was tracked through the use of an activity monitor worn on a collar, reports dailymail.co.uk

Surprisingly, there was no significant weight loss at the end of the month. There was a significant change in the activity levels for these monkeys.

Naturally occurring levels of physical activity for the animals began to diminish soon after the reduced-calorie diet began. When caloric intake was further reduced in a second month, physical activity in the monkeys diminished even further.

A comparison group of three monkeys was fed a normal monkey diet and was trained to exercise for one hour daily on a treadmill. This comparison group did lose weight.

“This study demonstrates that there is a natural body mechanism which conserves energy in response to a reduction in calories. Food is not always plentiful for humans and animals and the body seems to have developed a strategy for responding to these fluctuations,” Cameron said.

It helps in preventing damage by free radicals which might other wise lead to some forms of cancer, heart disease, cataract and premature ageing. Eating papaya can also help prevent blindness caused by a deficiency in vitamin A. (This is the most common cause of blindness in India.) However, if eaten in excess, it can cause the yellowing of palms and skin known as carotenemia. Raw papaya contains no beta- carotene. Half a medium-sized fruit will provide an adult’s daily requirement of vitamin C as well as supply small amounts of calcium and iron. Raw papaya contains large amounts of vitamin C.

The fruit is also known to have laxative properties because of its mucilageneous fibre. Contrary to popular belief, pregnant women need not avoid papaya for the fear of miscarriages. Rather it is a unique, wholesome and easily digestible fruit. What’s more is that papaya is an excellent choice for those suffering from digestive ailments, dyspeptic patients and convalescing individuals. Being low on calories, high on fibre and water content, as well as high on nutrition, it makes for wholesome eating with high satiety for weight watchers.

Raw papaya is a rich source of papain which is plant pepsin (an enzyme produced in animals to digest protein). Papain is capable of digesting protein in acid, alkaline or neutral mediums while animal pepsin requires an acidic medium. Because of this property, raw papaya is used to tenderise meats and is widely used by the food industry as a tenderiser. In some preliminary research, patients with coeliac disease, who could not digest wheat protein (gluten), have had benefits when treated with papain. However, many more clinical trials would be needed to justify its use in coeliac disease.

Papain also exhibits pain relieving properties, and the US Food and Drug Administration (FDA) has approved its medical use in spinal injections in order to ease the discomfort of slipped discs. Juice of green, raw papaya is also used externally to improve complexion and treat skin blemishes. Some studies also suggest anti-candida effects (fungal infection) and anti-bacterial effects. These may aid the treatment of a candida infection and in wound healing and ulcer treatment. A recent study published in Journal of Medicinal Food found that papain has anti-ulcer properties too. The papain extracts significantly reduced the ulcer index in the experimental model.

Scientists have found that the black seeds of papaya contain, in traces, a toxic substance called carpine. Carpine in large quantities is said to lower the pulse rate and depress the nervous system. The substance is found only in papaya seeds and that too in very small quantities. Fortunately though, the fleshy part of the fruit is completely free from this toxic substance.

Some varieties remain green when ripe, but most turn deep yellow or orange. When buying, choose uniformly yellow fruit with a delicate scent. Papaya is excellent when fresh, in fruit salads, smoothies or served with ice cream. Papaya is also enjoyable when finely chopped and served with chopped fresh chilies in a salsa dip.

The poll conducted by Superdrug found 70 per cent of people hate talking to someone who have just finished smoking.

“When you’re getting up close and personal, there’s nothing so off putting as having to deal with something like bad breath,” the Sun quoted Simon Comins, from Superdrug, as saying.

He added: “Today everyone needs to perform to their best ability in a work setting so we’d advise to look after their dental hygiene – garlic breath at a job interview may make the difference between getting the job or not.”

Garlic, un-brushed teeth and Marmite followed fags in the poll of 3,000 adults.

Also, onions, beer, pickled onions, fish, curry and coffee featured in the top 20.

Several forms of coffee can be found: decaffeinated, instant, iced and flavoured. Many health conscious people have turned to decaffeinated coffee, but there have been questions over the decaffeinating process itself. Several decaffinating processes involve the use of carbon-dioxide, ethylacetate, and methylchloride or coffee oils. Now, most decaffeinated coffee is made using water and steam with no chemical solvents and are, therefore, safe. Instant coffee powders contain dry, powdered water-soluble solids produced by drying very strongly brewed coffee. This coffee should be kept packed in air-tight containers because they tend to absorb moisture.

Coffee contains more than 400 chemicals including trace amounts of vitamins, minerals and high concentration of anti-oxidants. Caffeine is the main stimulant. A regular cup of coffee contains approximately 100 mg of caffeine. The caffeine content varies depending on how strong the coffee is made. Caffeine increases epinephrine (adrenaline) release, which stimulates the central nervous system, increases alertness and increases heartbeat.

Despite its growing popularity, most people believe coffee to be a somewhat toxic addiction taken only as an indulgence or to overcome sleep and boost alertness. Several health concerns have been attributed to coffee drinking including, its addictive nature, ill-effects on digestion, bone health, cardio-vascular health, disturbed sleep, high blood pressure, infertility and increased incidence in pancreatic or bladder cancer. Numerous studies now, however, reveal that coffee consumption and caffeine does not contribute to cardiovascular disease, including high blood pressure and stroke, even in people who drink more than four cups of coffee a day. Even though coffee does cause a transient increase in blood pressure, moderate coffee drinking does not pose a significant risk to those with hypertension. A recent study reports that coffee is a major source of dietary anti-oxidants and may inhibit inflammation and thereby lower the risk of cardio-vascular diseases and other inflammatory diseases in post-menopausal women. Researchers have also found no link between coffee consumption and cancers of bladder, breast, colon, lung, pancreas and prostrate. Preliminary studies also suggest a protective role of coffee in liver cirrhosis.

Numerous studies report that regular coffee consumption over long periods of time may reduce the risk of developing Parkinson’s disease and Alzheimer’s disease. A study revealed that coffee helped older people think better, improve their memory and reasoning skills. Caffeine may have a positive effect on weight loss as it has been shown to increase energy expenditure modestly.

In spite of the good news, drinking coffee carries some concerns. It is certainly habit-forming and even a single cup per day contains enough caffeine to create the risk of withdrawal symptoms. In some people, it can induce heartburn by boosting up acid production. Caffeine can also block calcium and iron absorption to some extent.For pregnant women, coffee consumption has been linked to risk of miscarriages. Some studies have shown that women who consume 1-3 cups of coffee increase the risk of spontaneous abortion by 30 per cent. Caffeine is a diuretic, which increases output of urine, which can be a concern for men with prostrate problems. Since it is a stimulant, it can make it difficult for you to fall asleep and may interfere with regular sleeping patterns.

Cafestol and kahweol, compounds in boiled or steeped coffee, can boost cholesterol synthesis by the liver. These are found in highest concentrations in Scandinavian, Turkish coffees and French-press brews. Apparently, these compounds are trapped during the filtration of coffee. This is why the blood cholesterol levels of people who drink filtered coffee reman stable.

In a nutshell, one or two cups a day should certainly not pose any risks for most people. Also, it does not increase the risk for any other health risks including heart disease, bone loss, cancer or infertility. People with irregular heart-beats (arrhythmias), pregnant women are advised non-caffeinated beverages.

Ironically, this corresponds to a time when health awareness is at an all time high and burden of adult diseases in childhood like obesity, type II diabetes, heart disease, high blood pressure, hormonal imbalances are growing at alarming rates.

Lunch at school is undoubtedly an important meal and many children eat most of their food away from home. According to recommendations, lunch box should supply one-fourth to one-third of daily nutrient intake. Lunchtime also plays an important role in shaping a child’s eating habits and socialisation process. An important goal is to develop children’s basic attitude towards food and nutrition which will enable them to make proper nutritional decisions independently While several schools provide meals, parents often need to send enough food for the entire day. Important nutrients include protein, vitamin A, vitamin C, calcium and iron. The most serious nutritional deficiencies among teenagers are calcium and iron. Calcium shortage is rooted in the substitution of milk by soft drinks; iron shortage is due to increased demand for blood and tissue formation and onset of menstruation in girls along with poor food choices.

Although, data from the Indian schools is not available, studies in the UK schools have shown that less than one per cent of primary kids lunch boxes meet nutritional standards.

The nutrient standards that were missed most frequently were sugar and sodium. Another study indicated that 60 per cent of the lunches included three or less food groups and 81 per cent included low-nutrient foods. A recent study reported concern regarding excessive amounts of energy dense foods in school lunch boxes.

The International Obesity Task Force (IOTF) has reported that about 10 per cent of the world’s school-aged children are overweight or obese. Changes in school food environments and practices lead to improved dietary behaviour and are a powerful strategy to reverse the childhood obesity epidemic. Also, what children eat and when they eat has a significant impact on their brain development, behaviour at school, short-term cognitive/intellectual performance, self-confidence, school attendance and long-term academic performance.

One of the key principles which must be followed is variety — parents must make sure to include foods from each of the food groups and vary these foods throughout the week.

Prepare foods that are appropriate for your child’s age; for example, peeled apple or pear slices are ideal for a young child, while whole fruit is fine for an older child.

Cutting back on high calorie, high sugar and oil laden snacks is a priority and increasing vegetable and fruit intake should follow. Also avoiding ‘trans fats’ through deep fried food and commercially prepared cakes, biscuits, etc. is a step in the right direction.

But if your child does not like the food you pack he might not eat it, or he may even trade lunches, or might get a less nutritious high calorie lunch from the cafeteria.

Therefore, as a responsible parent be aware about the quality of lunch being served at a child’s school.

Involving your child in decision making and planning smart lunch boxes can go a long way to improve his nutritional status and maintain good health later in life. Maintain a positive approach to healthy eating and never ban anything. Also pack in favourite foods or treats from time to time. If your child suffers from an allergy or has a condition with special dietary needs, please inform school staff and peers. Finally, remember, it is never too early to start eating healthy — childhood is clearly the time to begin.

OUT OF THE BOX

*Sandwich (whole wheat bread) with nutritious fillings
*Poha with vegetables + fruit (1)
*Cheela with vegetables
*Dal vada + coconut Chutney
*Vegetable Idli + coconut chutney
*Sprouts with vegetables
*Roasted wholegrains + fruit (1)/ salad
*Chana kebabs
*Pasta with vegetables
*Vegetables + yoghurt dip
*Nut butter with high fibre bread
*Vegetable stir fry + pasta (wheat)
*Paneer or chicken roll
*Soya tikki
*Dhokla
*Egg (1) + toast
*Cheese + toast
Healthy muffins

They also have several other cardio-protective elements; such as helping control blood pressure and weight reduction. Owing to their fatty acid profile, nutritional properties 
and bioactive constituents, pistachios have been found to be useful in the prevention and treatment of several disorders and maintaining good health.

The fat in pistachios is 90 per cent unsaturated. Mono-unsaturated fatty acids (MUFA) comprise 55 per cent of the total fat content. This type of fat is found in olive oil and has several desirable effects on our health. It has been shown to reduce bad cholesterol levels and increase good cholesterol. Thus a diet consisting of pistachios favorably improves lipid profile and reduces the risk of heart diseases.

Interestingly, pistachios are one of the richest sources of phytosterols and have been known to be a good source of other antioxidants (natural substances known to fight diseases and delay ageing) including beta-carotene (precursor for vitamin A), tocopherols (precursor for Vitamin E), carotenoids (zeaxanthin and lutein), selenium, and flavanoids. Carotenoids (zeaxanthin and lutein) protect against degeneration of the retina of eye and have a potential contribution in the prevention of heart disease and stroke. Their richness in selenium and other powerful antioxidants also contributes to their role in prevention of heart disease, diabetes and cancer.

Due to their similarity in structure to that of cholesterol, it is believed that phytosterols “block” dietary cholesterol absorption in the body. They are also a good source of protein, fibre and potassium. Like most tree nuts, pistachios are a good source of arginine (an amino acid) known to have heart protective properties. In addition, this essential amino acid is also necessary for synthesis of neurotransmitters in the brain, helping in alleviating depression, controlling addictive behaviour and encouraging mental alertness. Pistachios also provide B vitamins. Vitamin B6 plays an important role in various biochemical reactions and efficient functioning of the immune system, red blood cell metabolism and haemoglobin production. It is also responsible for synthesis of neurotransmitters such as serotonin and dopamine, both of which are necessary for nerve cell communication.

They have recently been studied for their role in improving glycemic (blood sugar) control and preventing diabetes-related complications. A study conducted by the University of Toronto claimed that pistachios, when eaten with high carbohydrate food items like white bread, may actually slow the absorption of carbohydrates in the body, resulting in a lower than expected blood sugar level.

In fact, they also help in weight reduction. It has been reported that Oleoylethanolamide or OEA, an appetite-suppressing compound in oleic acid, helps one feel fuller longer after a meal.

The high potassium levels make pistachios a great choice for controlling hypertension and preventing arrhythmias (irregular heart beat). One serving of pistachios contains 310 
mgs of potassium, a whopping 36 per cent of the daily recommended amount.

Pistachios can be consumed year round and provide not only nutrition, but also enhance taste and texture of food.

Weight management is a major reason why people take to walking these days. Walking paired with healthy eating habits is the best long-term solution to weight control. Keeping those kilos down also prevents the onset of a lot of harmful diseases.

Controlling blood pressure is another benefit that comes with walking. Physical activities in general strengthen the heart enabling it to pump in more blood with less effort and pressure on the arteries. So walk to keep you blood pressure at bay!

Cutting your chances of a stroke! According to a study this is possible by walking briskly for an hour a day for five days in a week.

Reducing the risk of a heart attack is another health benefit of walking. Walking for an hour a day helps do just this according to a study.

Walking also boosts good cholesterol. Physical activity helps lower bad cholesterol levels in the blood which causes plaque buildup along the artery walls and results in a heart attack.

Preventing need for gallstone surgery is another benefit realized by walking. According to a study published by Harvard, the need for surgery is reduced by 20-30%. Walking is good for mental health. It is a good mood booster and helps reduce anxiety and depression.

Reducing the risk of breast cancer is possible by going for regular walks according to a study. Another study claims that walking reduces chances of type 2 diabetes when coupled with a lower fatty food intake.

Walking regularly also strengthens hips thereby helping to protect against hip fracture.

Walking barefoot on grass is also said to do a world of good. It strengthens the toes and feet and for people with flat feet, this is said to be an effective remedy.

For those of you who believe that running is a better option than walking for losing the calories – News Flash! Running is a faster way to burn calories, but if you’re willing to spend the extra time walking the same amount of miles as you run, you should lose the same amount of weight. Walking is also a better option for those with weak joints as running is hard on the knees and ankles.

Apart from these benefits, walking also helps to relieve pains for arthritis patients and is good to keep away back pains. It also helps improve the quality of sleep. It helps against osteoporosis and colon cancer. Walking is also said to cure constipation and impotence. All these health benefits lead to longevity. So make good use of those legs of yours’ and get into shape soon. Your days and nights are bound to get better. Have a good day!