SBS virtual session – Sneak peek!

SKM,

I was very happy to see you today and am thrilled at the progress you’re making with your meals and workouts! Consistency, not complacency is key now and our major goal going forward.

Have a wonderful weekend!

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Hi Tehzeeb,

I must say I am elated as well. Keeping my fingers crossed and to be able to continue this.

Also, having that conversation about complacency and the 3 situations on Saturday was quite helpful since I woke up this morning with a feeling about avoiding yoga but knew it was just in my mind.

True enough, I felt much better after!

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Hi SKM,

It’s one thing to share knowledge but when I see it actually translate into real-time execution, that’s quite another thing and undeniably the tougher thing to do. Good job! And no self-doubt needed, I am sure it’s only an upward slope from here on.

Love & health,

Tehzeeb

Happy Children’s Day!

It’s almost time to celebrate our precious little babies. Although we may all be painfully aware that mere celebration itself is not nearly enough. We have got to care for our children and no, that doesn’t mean forcing them to drink glass after glass of milk or offering dessert if they finish their veggies. Round-up of 5 easy things you could do to keep your children (and yourself too while you’re at it) at optimal health:

Tip # 1: Pre-plan breakfast logistics night prior and ensure that children never leave for school without having breakfast irrespective of how rushed your or their morning may be.

How does this help?

This will ensure that they are energetic and productive all day as opposed to tired, lethargic, dull and craving sugar. For instance, something as simple and easy as a peanut butter toast with bananas would ensure that the day starts with a punch of protein and energy!

Tip # 2: Make a bi-weekly lunch schedule for your children and for yourself and post it on the fridge. Include options which are both healthy and easy.

How does this help?

Well, you don’t have to spend each evening obsessing and worrying about what to cook for lunch the next day
Note: If you’d like for us to share a bi-weekly menu with you, email us on info@scalebeyondscale.com

Tip # 3: Try exposing your children and yourself to at least 1 new fruit or vegetable each week.

How does this help?

For one, this would be a great bonding activity for the family. Secondly, this is a brilliant way to expose your children and your personal palette to an array of different nutrients. Remember that seasonal fruits + vegetables have a higher nutrient availability which amongst other things, helps boost immunity. Increased immunity=fewer sick days where they are at home instead of school pleading for your attention every second of the day.

Tip # 4: Pack for your children easy fruits (apple, pear, banana) and tiny zip lock bags of nuts to nibble on during snack breaks.

How does this help?

Healthy options made easily available and accessible to them will significantly diminish the chances of them going out of their way to seek and procure unhealthy meal options. Even if it comes back untouched a couple times, don’t give up. Eventually, chances are, they will reach out and eat that fruit.

Tip #5: Create a conductive eating environment at home free of television and other distractions

How does this help?

It’s common knowledge that eating in front of the TV skews our satiety signals and we tend to eat much more than the needs of our body. Besides, your children won’t be staring at commercials advocating consumption of carrot sticks or the latest local fruit. Nope, they will be looking at packaged chips or chocolates and will get influenced into wanting those foods instead.

We have a lot more to say and share, but we will refrain. Go ahead and execute these first and set your children on a path to wonderful health as early in their lives as you can!

Love and health,
Scale Beyond Scale

All the small things

Other than one of my favorite songs from Blink 182, the title is sort of reminiscent of my life story. When I got onto the long, sometimes confusing and initially downright painful path toward fixing my long-term health for good, I made umpteen changes in my life. I most certainly can’t discuss all of them in one article but one particular change I was discussing with Tehz a few weeks ago; she insisted I write down. So I put pen to paper (or ferocious typing to word document in this case) and here you have it:

My job makes me shuffle between two cities, Mumbai and Baroda. While my immediate family is based in Mumbai, my relatives are scattered all over Baroda and whenever I am there, they are concerned about my meals and are kind enough to constantly invite me for dinner to their house so that I get access to ‘ghar ka khana.’

Context is everything though! Ghar ka khana here means dinner at 9:30 or 10:00 pm (whereas I usually eat around 6.30 pm) and it also means force-feeding, refilling my plate if I look away for one second, specially made greasy food for me and the whole nine yards. You get the idea. To work around this, this is what I have now started doing:

I show up unannounced by 7:30 pm. Unannounced means nothing ‘special’ is prepped for me and I have access to true blue ghar ka khana (a simple, homemade sabzi with some roti)! My portions over time have gotten SOO much tinier too that there will never be a situation where there isn’t enough food for me! If that ever does end up being the case, then I ask my family to whip up a simple omelette preparation and have that as my dinner with roti.

No force-feeding, no oily food, no sentiments hurt and an early enough dinner with some beloved family over laughter and gossip. Epic win!

The mighty apple!

Beloved SBS readers,
Here is a quick 40 second video reaffirmation for why you should eat Sitaphal this season. Happy viewing!

Today’s morning mid-meal fruit is Sitaphal (Custard apple).

Some people say that Sitaphal is high in fats and sugar and should be avoided by diabetics. But let me use this platform to very clearly state that fruits contain fibre. This would slow down the release of glucose into your blood. Slow glucose release means that insulin can act slowly and steadily as well.   Having sweets and chocolates causes the blood glucose to rise rapidly; not a natural fruit!
Also, Sitaphal is a good fruit to include as it contains Vitamin C and iron both. Iron is important for our body in umpteen ways (fights infection, contributes to overall strength and energy) and the presence of Vitamin C helps the iron to be absorbed better.
Other health benefits of custard apple (not mentioned in the video) are:

1. Excellent source of energy which helps fight exhaustion and muscle weakness

2. Good source of B vitamins which calm us down and alleviate our stress and tension
3. Well balanced ratio of sodium and potassium regulates and controls our blood pressure
4. Niacin and fibre reduces bad cholesterol and increases good cholesterol levels of the body
5. High amount of antioxidants to keep infections at bay
And these are only some of the benefits.
Happy snacking!

True or False

Summary of our October 2015 ‘True or False’ Facebook series

Thanks for the active participation guys! Summary below.

Question 1: If it’s labeled “natural,” it’s healthier. True or False?

Answer: False. This is a classical example of what we, in the health industry, refer to as a ‘labeling loophole.’ The fact that a product felt the need to claim itself natural should make you suspicious in the first place. Check the list of ingredients to be 100% sure of what you’re getting

Question 2: A food could be labeled “lite” or light,” but it might still have fat. True or False?

Answer: True. It has 50% less fat compared to the regular version of that same food but it has fat nevertheless. Pro-tip: Always opt for the regular version. Light versions of food have to add extra salt or sugar to compensate for the loss in texture and taste that took place by removing the fat. Read the nutrition facts and ingredients list carefully before making a decision

Question 3: A food “made with real fruit” means that it’s mostly fruit. True or False?

Answer: False. When a product claims it’s “made with” fruits, or vegetables, it doesn’t mean there has to be a lot of it in there. The actual amounts of those ingredients can be pretty small. Shocking, right? Again, check the ingredient list to make sure fruit is one of the first ingredients you see on the list. Or you could just go buy a fruit and have that instead, you know?

Question 4: If it says “whole grains” on the package, you’re mostly getting whole grains. True or False?

Answer: False. A food can say “made with whole grain” or “rich in whole grain” even if whole grains aren’t one of the main ingredients. It could have lots of refined grains, too, and just a sprinkling of whole grains. I know, this whole process can be SO deceiving! Again, check the ingredients. Closer the ingredient is to the beginning of the list, the better.

Question 5: Organic foods are always the healthier choice. True or False?

Answer: Okay, there is no easy way to answer this. Yes, organic foods are better and healthier compared to their GMO-sprayed counterparts. But here in India, so many of your roadside vendors might actually be organic without they themselves knowing that that is how they should position and market themselves. On the other end of the spectrum, there are others who could claim to be organic and since there is no government body regulating this claim, we will never know! So what’s the best way forward? Check your source and shop consistently from the same source/vendor if possible!

Question 6: Here’s a slight deviation from True and False to a Multiple choice. Which claim means a food doesn’t have any trans fats in it?

a)Zero trans fat

b) no trans fat

c)neither

Answer: No trans fats. It’s confusing, but if a label says “zero” trans fats, it can still have as much as 1/2 gram per serving. So if you eat a few servings, it does add up!

Question 7: Last one! Excellent source’ of fiber means you’ll get all you need for the day. True or False?

Answer: False. For a product to claim that it is an ‘excellent source’ of fiber, it only needs to have 20% of the recommended daily value of that nutrient per serving.

That’s it. Any statements or claims you read recently which have gotten you wondering are true or false? Write in the comment box below or email us on info@scalebeyondscale.com

Customary client love ;)

And as is tradition every month, we once again have here a heart touching client share. Reaffirmations are amazing and it most certainly lit up our day!
“I used to fuss over my weight on the scale forever and no matter what I did, it only went up or stayed stuck in place. That was then! Today- I don’t care what the scale has to say to me!! I look Beyond it!! So I Scale Beyond the weighing Scale, haha! You girls taught me how to!
I sincerely want to thank Tehzeeb and Manal for helping me think about my body and its needs in a positive light. Forget fitting into old clothes or shedding pounds – what I’ve learnt is how to love myself, how to stay away from hurting my own self, eating healthy and making life more fun rather.
Working with you has been quiet knowledgable and helpful. Your take on food and healthy living and body requirements are logical and genuine and so there is no need for any kind of gimmick to make it convincing, which makes committing to you only easier and fun! I am aware more than ever before not only about eating right, but also about how to maintain the nutritional value of food.
I fit into my clothes better – I feel happier – less guilty – I can make the right choices – I feel more confident. I’m glad I made the decision of asking you for help- and I regret that I didn’t do it much, much sooner. And exercise- man it was an unspoken word! I thought I was never doing it – hats off to you. You actually got me started and I love the whole thing!
Thank you for the life changing experience – I’m assured you girls will go places and make it REAL BIG!
Much love and appreciation,
Gulnaz”

I’M IMMUNE!

Aachuu!!! Why do I always get this cold? Is my immunity weak? We have heard this and pondered over this more times than we would like to admit now. So what exactly it is to be immune and what is immunity all about?

Let’s not get into the technicals. Long story short-our immune system does a wonderful job of defending us against disease causing micro-organisms. But sometimes, it fails and the germs invade our body and make us sick. So what must we do to build a strong immunity? Read on:

  1. Don’t smoke. It’s LITERALLY damaging the cells of your body
  2. Moderate alcohol consumption. Sorry to be a buzz kill but don’t stop reading yet because you’ll love the next one
  3. Get adequate sleep. If someone asks why, tell them it’s for your immunity!
  4. Take active steps to avoid catching an infection-wash your hands frequently and cook meats thoroughly
  5. Hello fresh fruits, vegetables and whole grains. They have antioxidants and anti-inflammatory properties which boost immunity
  6. Go glug glug on water. It helps remove toxins from the body
  7. When it comes to expedited immunity, there is nothing like the good ol’ exercise! Exercise has been shown to increase the production of macrophages, which are cells that attack the kinds of bacteria that can trigger diseases. More recent studies show that there are actually physiological changes in the immune system that happen when a person exercises. Cells that promote immunity circulate through the system more rapidly, and they’re capable of killing both viruses and bacteria. Now before you think of killing us, we will end the technical jargon. This will be the last of it, we promise 🙂

Now as an elaboration or an extra bonus if you will, some vitamins and minerals to be included in your daily diet to fight against infections and to build immunity:

i) Vitamin C

What does it do? 

It protects our cells from free-radical damage and has antiviral, anti-bacterial and anti-allergic activity. We recommend this vitamin especially to smokers and to those exercising consistently

Food sources:

Oranges, lemons, amla, spinach, bell peppers, papaya, strawberries, leafy green vegetables, guavas.

ii) Probiotics

What does it do?

Beneficial bacteria have a lifelong, powerful effect on your gut’s immune system and your overall immune system as well. They aid in the production of antibodies which help fight off infections

Food sources: 

Fermented foods like yoghurt (homemade is the best), dosas, idlis, dhoklas, paneer are all good options

iii) Zinc

What does it do?
Zinc is the underdog when it comes to minerals. It is required for the production of white blood cells which protect us against colds and infection

Food sources:

Dairy, rotis, nuts, beans

iv) Vitamin E

What does it do? 
When it comes to antioxidant, Vitamin E is the first that comes to mind owing to its excellent ability to fight off infections. It also accelerates the healing process while stimulating the production of new cells

Food sources:

Almonds, peanuts, hazelnuts, spinach, broccoli

v) Vitamin B6 (pyridoxine)

What does it do?

Also known as ‘The immune booster,’ it supports the production of red blood cells in the body (this stuff is extremely important for immunity). Along with this pyridoxine is also important for producing hormones and the cells of the immune system

Food sources:

Daal, banana, cabbage, chicken, egg yolk (yes darling, leave it on!), milk, baked potatoes, chickpeas (bring on the hummus!)

Stop the sneezing and start the healing!

Love and health,

Scale Beyond Scale

What’s a diet?

It breaks our heart when we look around and still see the word ‘diet’ being used incorrectly and realize that everyone continues to carry around a skewed understanding of what this term actually means. In lieu of this knowledge, starting our FF series this month with a 45 second video explanation of what a diet REALLY is. Happy viewing!

https://www.youtube.com/watch?v=hW7v7S7C0hE&feature=youtu.be

Loose transcript below in case you prefer reading over watching:

“What we all need to really understand is that a diet or a healthy lifestyle is not something you should only be able to do in a vacuum. It should be something that you’re able to do all the time, everyday.

So if you’re traveling; whether it’s a work related travel, a vacation, if it’s a trek that you’re going on for the weekend, if it’s a wedding that you’re going to go to for 5 days, if it is everyday life in Bombay, if you move jobs, if you move cities – It’s not something that you go ON and then you go OFF.

It’s really a way of life and a way of being. Think of it this way-what is your current health status as of today? And what are 3-5 things you could do tomorrow to get healthier than where you’re at today?”

And that, my friends, is a diet!

Mommy-approved weight management

I have always been slightly overweight, partially because I was the first kid and my mom showered her love on me through food (like a lot of other Indian mothers do), and partially because the numerous weight management programs I had tried in the past had never really become a lifestyle for me – they were always a temporary stop gap arrangement. Throughout my college days, and early work life my mum always told “Do something about your weight, listen to me now, or else you will repent later”. This would lead to a crash diet, which would show some results, and then I would have to stop because my mother would not approve of the method – either the diet, or the restrictions or the philosophy in general. I really couldn’t do much since food, cooking and most other things in the house were all under my mother’s control and influence — and nobody in the house could do something against my mother’s wish or command.

A few months ago, I returned to Mumbai after spending 19 months in Europe on a work assignment, and while the first few months in Europe were a dream with me losing weight, enjoying life being independent on my own etc. the last few months were spent wolfing down junk food with my brother who was visiting and helping me wrap up my life in Germany (his taste buds were so accustomed to junk food, that healthy versions of anything would be thrown out of his mouth at the speed of light). The bid to spend quality time with him, show him around and have food handy while packing up for my cargo shipment lead to a nearly 7 kg weight gain in 3 months.

Moving back to India, taking up a position in a fledgling company within a large group and setting the foundation for its marketing activities further led to long hours at work, frequent travel and a drained out feeling at the end of the day. This in turn led to an additional gain of 5 kgs over the next few months. I was in the vicious cycle of  “I should focus on getting fitter, but all I do is get fatter”, and “I am too fat to do this and wear that and I have no time or energy for this!”. Then one day, while surfing my Facebook page, I came across a recommendation for SBS and after doing some online research and credential check, I decided to approach them to understand their approach (keeping in mind how much of it would be feasible for me, how much could I control and also how much of it would be approved by my mother, since I was back to living with her under the same roof!). Meeting Tehzeeb and Manal for the preliminary meeting gave me a ton of confidence about their approach – I remember asking them questions like will I need to do very intensive work-outs, does it mean a drastic lifestyle change, how do I manage when I travel? Etc and Tehzeeb clearly had answers to each and every one of these questions. That’s all I needed, I decided to sign-up.

Tehzeeb made the most minor changes to my eating schedule and in fact created a plan where I was eating much more than before. In the first few weeks, while she pushed me to start doing some light exercises and stretches, I always had my heavy work schedule and lack of motivation to fall back on for not doing so. However, other changes did occur such as improved energy levels, more aware choices, dealing with cravings effectively etc. A few weeks on, I decided to do a basic workout on my own during a work trip to London and the happy high it gave me, had me convinced that I needed to do this more often….and 2 weeks after I had signed-up for yoga for 3 days a week and a personal trainer for 2-3 times a week. For the first few sessions with the personal trainer, I was huffing and puffing…and could make a fantastically funny YouTube video (but I decided against it :P).

A month after starting the physical training, I had to attend a school friends brothers wedding. My mother as usual was more concerned than I was – “What will you wear?! Will you fit into this dress? Look at how fat you have become..etc.” I dealt with these questions in the most calm manner and attended the wedding with my father in tow. On my return at 2:00 am (the party was still going strong as most Sindhi weddings do, but I decided to come back so my father could get some rest), my mum was wide awake and in full mood to hear about the wedding, the jewellery, the relatives etc – the standard woman to woman gossip download.

And while doing this, the topic again diverted to how fat I’ve become….this time I was prepared and said “Mom, I am doing the best I can and have been working out every week day for the last month, however, how many times in the last month have you asked me to compromise on my healthy eating habits and asked me to eat something that is easy—since food is her part of the bargain towards my weight loss journey. This statement hit her hard, and while talking to her, I also slipped out of my gown and into my night dress, which till a few days back had been a bit tight for me….Lo and behold my mum looked at me, and looked at the night dress and confessed…”Yes, you have lost weight…this was not fitting you too well last month” …. So now, Tehzeeb’s plan and lifestyle recommendations are not only proven for me, but they are also “Mommy approved!”

Regards,

Shilpa

Good diet=good outcomes

Here’s a 30 second video reminding you to follow a diet that is sustainable, sensible and long-term. A list of some of the positive outcomes one could expect from following the right diet:

1. Improved energy levels
2. Better immunity
3. Increased productivity at work
4. Improved skin texture (resolution of flakey, dry skin)
5. Improved hair texture (resolution of hair loss and a flakey, dry scalp)
6. Lowered risk of diseases later in life
7. Increased happiness quotient
8. Better self-esteem
9. Lowered likelihood of experiencing stress and anxiety
10. Graceful (aka less wrinkle-y) aging
11. Longer life expectancy
12. Less money spent on hospital bills and expensive medications
And lastly, fat mobilization! (God, you just can’t let that one go, can you?!)
Still need convincing to break your unhealthy patterns?