south asian panache for staying healthy and fit.pdf
TRANSCRIPT
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SOUTH ASIAN PANACHE FOR STAYING HEALTHY AND FIT
By
Major Syed Ishtiaq Aziz Bukhari, Army Air Defence
03218134136
MA H&PE (Univ of The Punjab), MIT (APIIT Karachi), MA IR & MA Pol Sc (Univ of Balochistan),
MBA (Commonwealth AIOU), Dip Hospitality Mgmt (BCCI) and ongoing LLB (Univ of Peshawar)
Preamble
1. During my Masters in Health and Physical Education, a part of my focus remained on
TOTAL BODY FITNESSand WEIGHT REDUCTION. I kept the compulsions of soldiers and officers
being over-committed into account, while carefully analyzing various options. The result is in
your hands. These principles mentioned in the article are applicable exclusively to our unique
genetic, demographic and bio-ethnic mix. Remember, our denial towards accepting active
lifestyle contributes towards health related anomalies. The sooner we realize and start
improving, the better will be the outcomes.
2. Fitness can easily be explained with example of an automobile. To keep it roadworthy,
we take it to the workshop for regular maintenance. New cars need little maintenance andrepairs yet old cars take a bit more efforts. It is a good feeling, to turn the ignition switch on and
the engine greets you with a roaring sound, ready for trouble-free drive. What if you wake up
every day for the rest of your life having the same roaring spirit!
3. Weight Reduction is a challenge that everyone faces these days. The dilemma is that we
have no knowledge of the mechanism involving fat accumulation and its reduction in human
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body. The subject has become an issue because we dont have the knowledge. Have you ever
asked yourself, what is fat, how it is stored, why is it needed and finally, how it is consumed? I
conducted a survey on my web page and the result is represented below:-
Graph-1 Awareness Regarding Fat Accumulation and Reduction
4. Another very important aspect is the existence of hundreds of weight reduction options
in form of dieting plans, exercise routines and medicines to include herbal preparations. There
is also a lot of ambiguity that exist in this area of weight reduction. The hard fact is that most of
them are marketing gimmicks and a bag of lies. If not this, then it is not customized for
individual preferences and environments.
5. They say that the simplest plans are the most successful plans. What I am about to
suggest is practical, implementable and simple. Although the whole undertaking is backed upby strong claims of it being effective, yet for some individuals, little more adjustment and
tweaks might be necessary.
NO KNOWLEDGE
PARTIAL KNOWLEDGE
KNOW
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Cardinals of Total Body Fitness
2. Following illustration is the basic DNA ofTotal Body Fitness
Figure-1 Total Body Fitness
Religious & Ethical Fitness
Body Composition
Mental Fitness
Physical Fitness
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Weight Reduction
6. Here is what I stumbled upon while surfing on the net. What it means is that Quality of
Life improves when our weight and fitness is within desired limits. According to a study, initialreduction of 10 pounds of extra fat results in increase of performance up to 30%
1.
Figure-2 Benefits of Being Healthy & Fit
1Some minor conditions apply.
Migraines
57% ResolvedPseudo-tumor Cerebri
95% Resolved
Dyslipidemia
Hypercholesterolemia
63% Resolved
Non-Alcoholic Fatty Liver
Disease
90% Improved
Steatosis 37% Resolution of
Inflammation
20% Resolution of Fibrosis
Metabolic Syndrome
83% Resolved
Polycystic Ovarian Syndrome
79% Resolution of Hirsutism
100% Resolution of Menstrual
Dysfunction
Venous Stasis Disease
95% ResolvedQuality of Life
Improved in
95% of Patients
Mortality
89% Reduction in
5-Years Mortality
Gout
77% Resolved
Degenerative Joint Disea
41-76% Resolved
Stress Urinary Incontin44-88% Resolved
GERD
72-98% Resolved
Hypertension
52-92% Resolved
Cardiovascular Dis
82% Resolved
Asthma
82% Improved or Resol
Obstructive
Sleep Apnea
74-98% Resolved
Depression
55% Resolved
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Weight Reduction Package for South Asians
7. To begin with, we have to understand and remove few misnomers. Since they are based
on facts and can be verified, so be sure to first understand and then follow.
a. There is no age limit to do exercise. The fact is that individuals above 35 years of
age must exercise or face early degeneration and atrophy.
b. The best form of critical weight reduction is:-
c. Calorie or dieters calorie is 1 Kilo Calorie denoted by capital letter C .
Otherwise, for laboratory processes, 1 calorie is in fact denoted by small
letter c.
d. Fat is essential requirement of human body. Excessive food consumption,
depending upon the daily calorie intake, deposits as fat in the Adipose Tissues
etc.
e. Fat Cells are like shopping bags . Keep filling them up and they shall weigh a lot.
Remove contents, and one feels light and able to carry over longer duration
and distances.
f. Our body types are defined by nature. So is the composition of our body.
Contents of Fat Cells per square inch is registered in our DNA. Unfortunately, we
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cannot lipo-suction it out permanently. What we can do is reduce the contents
of the Fat Cells.
g. Food pyramid forms easy to remember visual depiction forming a general
guideline for health conscious. What we can derive out of it is that food grouping
consists of Wheat Group, Vegetable and Fruit Group, Meat and Dairy Group, Fats
& Sweet Group.
h. Balance Dietconsists of all the major food groups in prescribed quantities within
Daily Calorie Requiredvis-a-vie age.
CARBOHYDRATES
50-70%MAIN SOURCE OF ENERGY
Examples; Sugar, Wheat,
Rice, Potato, sweets, bread,
PROTEINS 10-20 %
PROTEINS ARE ESSENTIAL TO
GROWTH AND REPAIR OF MUSCLE
Examples; eggs, milk, meat,
poultry, fish
FATS 25-30 %
A SOURCE OF ENERGY AND
IMPORTANT IN RELATION TO FAT
SOLUBLE VITAMINS.
Examples; dairy products, oil
OTHERS 5 10 %
ESSENTIAL INGREDIENTS
REQUIRED FOR BODY
FUNCTIONS
Examples; Vitamins,
Minerals, Water, Roughage
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i. Daily Calorie Requirement is the amount of calories (C) required for a body to
function. This implies that anything consumed above the recommended intake
will result in accumulation of fat.
j. Interestingly, to burn 100 Calories (C), we require running for 1 kilometer of
distance at our exercise heart rate. That is a lot of effort directed to burn a very
small amount of fat. This infers that we curtail our intake and compensate
through a well thought-out fat burning routine. Keep in account that there are
9 calories/ gram of fat2. If we burn 100 calories this means we have reduced
11.1 gram of fat. This may not always be the case, as initially, body uses
carbohydrates for energy which is available in shape of food consumed.
Similarly, there are 4 calories/ gram of carbohydrates. So, 100 calories means
25 grams of carbohydrates.
k. It is best to load 100 calories in form of carbohydrates before exercising. This
way, body utilizes this available source of energy to support longer duration of
exercise. If your muscles are carb-loaded then you will feel less fatigue while
avoiding feeling of extreme hunger.
l. Desired Body Weight helps in ascertaining present status. BMI (Body Mass
Index)3
is a helpful indicator. It is calculated by the following formula:-
m. We dont have to exercise every day and for hours provided we exercise smart.
Customized fitness routine tailored by a fitness instructor can save a lot of time
and other resources. It will be objective and will produce anticipated results.
2http://wiki.answers.com/Q/How_many_grams_of_fat_have_i_burned_if_ive_burned_100_calories
3http://lifestyleinc.wordpress.com/2011/10/25/calculate-your-bmi/
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n. The small calorie or gram calorie (symbol: cal) approximates the energy needed
to increase the temperature of 1 gram of water by 1 C. This is about 4.2 joules.
The large calorie, kilogram calorie, dietary calorie, or food calorie (symbol: Cal)
approximates the energy needed to increase the temperature of 1 kilogram of
water by 1 C. This is exactly 1,000 small calories or about 4.2 kilojoules. It is alsocalled the nutritionist's calorie
4. Calorie counting is becoming a major
retardation factor for people who want to pursue healthy diet or dieting where
calorie intake is limited. No worries, here is a Desiway to count your calories.
Clinch your fist; now this much serving of any type of food in natural
presentation (like fresh vegetable) is equal to 200 calories on the average. In
case of processed food, it is equal to 300 calories. Easy? You bet! But dont
include afist full of methai(Asian & Arabic Sweets). This rule is not applicable in
case of saturated and extra oily foods (Especially deep fried).
o. Daily Calorie Intake is calculated by a general formula established by Harris-
Benedict equation5
and is applicable in this diet and exercise regime. There are
two steps involved.
(1) Calculation of an Individuals Basal Metabolic Rate (BMR)
MEN66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) ( 6.755 x age inyears )
WOMEN655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) ( 4.676 x age inyears )
(2) Applying the Harris-Benedict Principle
Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (13 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (35 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (67 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra
heavy workouts)Daily calories needed = BMR x 1.9
4http://en.wikipedia.org/wiki/Calorie
5http://en.wikipedia.org/wiki/Harris-Benedict_equation
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8. The South Asian Diet. In the preamble, I stated that I will be suggesting a simple to
implement diet program. I have tested it first within my family members and thereon amongst
friends. The results achieved were almost similar and there was a guaranteed drop in weight.
This prescription is the one that suits our environments, eating habits and lifestyle. Unique to
our genre, following are the highlights:-
a. We have no or little knowledge of human body regarding its function, health and
maintenance.
b. Mostly we sedentary lifestyle and lethargic persona.
c. Excessive use of spices, oils and over-eating.
d. Substance abuse.
e. Lack of opportunities for entertainment, enhancing quality of lifestyle and
improving fitness.
9. Suggested program will bring the desired reduction in weight, yet it is important
following datum should be kept in mind:-
a. There is no alternate to exercise. Dieting alone is a short term solution. Diet
control and exercise is the ultimate answer.
b. Timeline has to be kept in mind. No one can sustain any dieting program over
longer duration.
c. Once the weight has dropped into comfortable limits, discontinue the dieting
plan.
d. The best way to live healthy and an active life is a conscious approach to what
we eat and calorie count coupled with exercise.
10. Investing in health is the best way to survive with elegance. In the poetry of Dr
Muhammad Allama Iqbal (RA)
Since inception, pronouncement by the advocate of fate is,
Excruciating death be the punishment for the old (and the weak)
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SOUTH ASIAN PANACHE FOR STAYING HEALTHY AND FIT
11. Healthy dieting is nothing but cutting 1/3rd
of everything that we consume within
permissible daily calorie intake perimeters. The general idea is to invest few hours over the
weekend. Cleansing of bad food from the fridge and stacking healthy food is a good way to
begin with. Dieting is only till you reach within your prescribed weight limits and fitness levels.
A pinch of meetha (Sweet preparations) is permitted remaining within limit of 1000-1500
calorie daily intake. This method guarantees healthy drop of 2 kgs per week approximately.
Basing on this general guideline, calculate your time required to reach the goal which is the
bracket of healthy weight according to the dictates ofBMIand BMR calculated in the preceding
paragraphs. The most important aspect is to first weigh yourself initially and then after every
one week. Also keep a written record, including body measurements as depicted below:-
12. To begin with, shop for food to last a week at least, on a sunny Saturday and stack them.
There is a little item list that will support. This list is wide-ranging, but dont worry things are
being kept as simple as they get:-
a. Chicken.
b. Meat.
c. Vegetables (Especially for salad).
d. Seasonal Fruits.
e. Legumes.
f. Cereals.
MEASUREMENTS
Neck
Shoulder to Shoulder
Chest
Deflated Expanded
Thigh
Calf
Belly
Hip
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13. Processing of Poultry and Meat
a. Boil chicken and meat in separate utensils, keep the soup and store in fridge for
use in dishes prepared for kids.
b. After boiling, refrigerate and use as in normal circumstances. For example, cookKarahi Gost or bar-be-que chicken as per preference, but remember veryless oil
and within permissible limit of 1000-1500 calorie daily intake!
14. Vegetables
a. These are to be consumed in shape of various forms of salads and stir fried. But
dont throw a bucket of olive oil with a belief that it reduces cholesterol. Oil in
any form or shape is still oil. It must be of quality and should be used in
moderation.
b. Non-oily salad dressings are blessing in disguise.
c. Clean and cut the veg in a huge bowl ready for consumption in afternoon meals.
It will save a lot of calories. You can prepare them every day but it will be wiser
to have at least three days worth stock prepared over weekend.
15. Seasonal Fruits
a. Fruits are synonymous with good health.
b. Mix them in salad and prepare a treat for your taste buds.
c. Fresh juices in summer provide a refreshing and rejuvenating effect. Dont
deprive yourself unless restrained by physician in case of disease control like
diabetes etc. Yet refrain from heavily spiked shakes and cocktails.
16. Legumes
a. While adding variety in platter and attempting to restrict to 1000 - 1500 calories
diet per day, legumes if prepared low in calories can serve as a good addition in
diet program.
b. Evening meal can have an alternating serving of dishes prepared with legumes.
17. Bakery Items, Banana, Potato, Rice and Sweets. These items carry a definite
restraining order once dieting. No Banana, potato and saturated sweets preparations!
Boiled rice is only permitted with its excess water thrown.
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18. Cereals
a. The day I started adding fruits and nuts in the cereals, I became an avid fan. Try
variations and you will have an instant low calorie and high fiber wholesomemeal.
b. Milk has to be skimmed and fat removed by boiling it a couple of times. You can
also resort to diluting it with water. Drinking of at least a cup of milk is very
important especially for females over 35 years of age.
19. Miscellaneous Points
a. It is important to add pill a day with vitamins and minerals. Vitamins and
minerals are the spark plugs in the car; theyre not the gas, says Nancy Clark,
RD6. Nutrition experts seem to agree that taking a basic daily multivitamin is the
better choice for most people. For one thing, it is far easier and cheaper to take
just one tablet every day rather than popping separate pills. Plus, it makes sense
to cover your bases with a wide variety of vitamins and minerals instead of
focusing on just a few7. If during the dieting routine a multivitamin is added after
breakfast, it will assist in maintaining normal body functions.
b. When going to a wedding, eat everything in moderation but keep a count of
calories. Try not to exceed 3000 Calorie limit. It will be difficult then to balance itout by burning calories through exercise and post-wedding dieting. All the
excessive calories have to be burnt or compensated in subsequent days.
c. Burgers, Pizza, Pasta and Lasagnas should be avoided till healthy weight is
achieved. High carb diets must also be refrained which includes various forms of
noodles and dishes with Maida (Refined Wheat Flour) and starch. If inevitable,
use with caution and calculation.
d. Remember the balance in diet and exercise is the essence of healthy lifestyle .
No other options. In support to the argument; how can dieting alone bringstrength in cardiovascular system? It cannot.
6Nancy Clarks Sports Nutrition Guidebook (Human Kinetics 2003).7
http://www.ideafit.com/fitness-library/multiple-answers-about-multivitamins-1
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e. Eating burgers and junk food could happen. It is best if they are avoided. When it
becomes difficult, remember to eat a little low calorie diet before leaving home.
Soft fuzzy drinks are very high in sugar. Here is an unverified depiction that gives
a jolt for those zero calorie claimers.
Figure-1 Sugar Contents in Various Beverages
f. Suppose there has been an excess eating of 500 calories in a day. Therecommended option is not to starve for the next few days, but to divide the
excessive intake over subsequent days. Consuming 900 calories for next five
subsequent days will compensate hence regaining relative balance. If that is not
possible, then calorie burning principle can be applied ie, running for 1 kilometer
burns 100 Calories. A combination of both diet and exercise is also another wiser
strategy.
g. Keep in mind that starving generates critical deficiency in the body. This energy
debt has to be compensated and could result in consumption of more calories. It
is recommended to have wholesome breakfast, followed by very light snack at
midday, then light lunch (salads etc). Evening tea can be primed and can become
a convenient way for the family to gather around the table for light tea (Herbal is
nice option) along with a light snack. Dinner has to be within remaining calorie
intake limits. While dieting, calories consumed have to be around 1000-1500
calories. For rest of life, it has to remain within Daily Intake Limitas calculated
by the BMI and BMR calculated above.
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The Magical Onion Soup
20. During my research I consulted one of the experts at John Hopkins Institute of Medical
Sciences8
Maryland USA. I gave a singular query; how can excessive body fat be reduced
without exercising. During the correspondence I stumbled across GM Diet Program9 which
provided the key. Further research was directed towards discovering a herb, vegetable or fruit
that has natural ingredients that supports fat burning even at rest. Henceforth, onion rose to
the occasion. GM Diet is about a magical soup which is safe to be used. The actual text is
reproduced below:-
a. GM's Wonder Soup The statement read; the following soup is intended as a
supplement to your diet. It can be eaten any time of the day in virtually
unlimited quantities. You are encouraged to consume large quantities of this
soup.
b. Ingredients
(1) 28 oz, Water.
(2) 6 LARGE ONIONS.
(3) 2 Green Peppers.
(4) Whole Tomatoes (fresh or canned).
(5) 1 Cabbage Head.
(6) 1 Bunch of Celery.
(7) 4 Envelopes Lipton Onion Soup Mix.
(8) Herbs and Flavorings as desired.
21. Our South Asian Version is better implementable as the core ingredient remains the
same ie, Onion. I have deliberately reduced the concentration and permitted the whole
spectrum of vegetables to be added in both raw and boiled form. It can be consumed both in
hot and in cold preparation. Furthermore, it gives feeling of filled stomach and provides energy
at a very low calorie scale. It has to be consumed half an hour before meals. Additives can
include few lemon drops (If you dont have ulcer), chicken flavor etc to make it gullible. This
onion soup is also for individuals having diseases like diabetes or heart anomalies. For
hypertensive and individuals having high blood pressure, avoid seasoning with sodium salt and
prepare the soup in very low concentration.
8http://dhsi.med.jhmi.edu/
9file:///C:/Users/NEMESIS/Documents/WEIGHT%20REDUCTION/gmdiet.html
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22. Recommended Preparation. Take a liter of water in a utensil, put a medium size fresh
onion and some vegetables. Boil till water changes its color to a light tint. Remove the onion
and refrigerate. Consume within 3 to 4 days. Fresh preparation is advised.
Grand Finale23. At the end, please remember and apply the old clich that there are no shortcuts to life
and also good health. One thing is for sure, efforts placed in improving health and fitness pays
when we reach old age. Most of the degeneration is stalled and life becomes comparatively
comfortable. Final word about the whole concept,
The soup is a short term measure and should be kept that way. When your
weight starts decreasing and reaches a point when you feel energetic again,
gradually replace soup intake with exercise and diet control. Continuing of
soup more than a month will amount to excessive substance abuse and can
cause minorcomplications.
24. I must add an interesting question from one of the critiques who had developed certain
dejection towards fitness, resulting from his efforts being wasted. Can physical fitness cheat
death? Obviously it cannot, but it improves quality of life and assist in smooth transition into
our life here-after. Isnt it a good enough reason to silence the cynicism? Enough said already,
hereon buckle up and reach your life goals remaining fit to face every challenge in life. Good
luck.