Have you ever wondered if the size of your plate can influence your body weight? Some studies seem to think so. Eating on smaller plates than you normally do, can help to reduce the total intake in terms of quantity of food resulting in lesser calorie intake which can lead to weight reduction. The reduction is said to be an average of 30%. This can make a huge change in those who are trying to lose weight.
The research also adds that smaller plates work well to reduce intake of food only if the consumer helps himself / herself to food and is not served by another person. In other words, it works in a buffet setting but not in a sit-down formal dinner.
Another study says that a large plate adds burden to Waist, Waste and Wallet! A given quantity of food looks sizeable on a smaller plate and appears inadequate on a larger plate. There is a likelihood of losing 8 to 10 kg in a year just by reducing the plate size.
Well, the small plate theory might work for some and might not work for others. But eating a little less than your full capacity is beneficial to health.
Wish you All, a Peaceful, Prosperous & Healthy 2014!! Thank you for following my blog for a year. Do share the blog with your friends and family members.
We’re starting this year by talking about sleep deprivation and body weight. Never thought that the two would be connected, right? More and more studies on sleep are telling us that the lack of it can cause a host of health problems including weight gain.
Lack of adequate sleep can disrupt the hunger hormones (ghrelin & leptin), increase food cravings, reduce energy expenditure and favour fat storage in the body. This is a great formula for weight gain and associated problems.
Lack of adequate sleep can also affect us mentally – increase irritability, reduce the ability to concentrate, affect mood, etc.
Ensure that you get a minimum of 7 hours of sleep at night. If you cannot manage it at a stretch, take a short nap during the day to give your mind and body sufficient rest.
Here’s a piece that I wrote on Foxtail Millet which was published in Sunday Chronicle, across India on December 01, 2013. If you haven’t yet eaten foxtail millet, you might want to try it.
Foxtail millet (aka kangni, kand, navane) might not be on our regular shopping list but has been a part of traditional Indian cuisine. With organic and locally grown foods becoming more popular in some countries, it’s time we look at our backyards for healthy foods. Foxtail millet as the name suggests, belongs to the millet family and is a whole grain. Millets are supposed to be one of the oldest cultivated foods known to humans. Millets have been popular in Africa, China and India for many centuries. Unfortunately, due to lack of awareness they are not widely consumed.
Nutritionally speaking, the calorie value of foxtail millet is similar to other millets and cereals. The advantage with this millet is that it contains almost 3 times more fiber than rice and wheat. This would be a great food on the meal plan of weight watchers and diabetics. It also contains more minerals than rice and wheat. Foxtail millet does not contain gluten and therefore can be used by persons with celiac disease.
Foxtail millet is tolerant to drought and adapts to various soils and temperatures. Organically grown foxtail millet is available in India. An organic millet mix that is available in Bangalore has 8 varieties of millets in it. You might find foxtail millet in online stores too.
Foxtail millet can be cooked along with rice or all by itself. Food bloggers have written about using this millet to make khichdi, idli, dosa, upma, as a salad ingredient, and so on. Make this healthy whole grain a part of your diet.
Yesterday, the popular television channel – News 9, aired a documentary on the rising problem of childhood obesity in India. This was followed by a panel discussion which had health experts and students participating. I was one of the panelists in this interesting and lively 2-hour discussion. Several viewers also called in with their comments and queries.
We all know that the major cause for obesity is a combination of poor food habits and lack of exercise. Other influencing factors are stress, hormonal changes, maternal health, genetic predisposition, and so on. Food intake itself has a lot of influencing factors particularly in children and teenagers. Availability, accessibility, familial habits, convenience, time (or the lack of it), etc. Additionally, advertisements in the media, celebrities promoting unhealthy foods, peers bringing junk to school / college, educational institutions providing only high fat / high salt / high sugar options in their canteens, parents not caring enough about health, have a great influence on a youngster’s food choices.
Can we blame a single person or give a single reason for the rise in the number of overweight / obese people in India? No. There are multiple reasons for this problem but there is a solution. Take responsibility for your health and weight! If each one of us takes care of our health and weight sincerely by making positive lifestyle choices, 75% of the battle is won! The remaining 25% can be won with the help of qualified experts. If you are overweight / obese, don’t lose hope. There’s always light at the end of the tunnel.
The Bangalore Chapter of the Indian Dietetic Association will celebrate 50 years of its existence by organising a Nutrition Expo on Saturday, September 21, 2013. The expo is open to all and the entrance is free. It will be held on the lawns of Apollo Hospital, Bannerghatta Road, Bangalore from 11 am to 4 pm. The expo will be inaugurated by the celebrity international athlete, Ms Reeth Abraham.
Visitors to the expo can avail of free blood sugar check, blood pressure, body weight. There will also be educational material, games and quizzes on nutrition. You can meet dietitians and get tips from them.
Do come along and bring your family, friends and neighbours as well. Hope to see you on Saturday.