Articles on ice bath

Don't Scream for Ice Cream

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
HOW DOES THE ICE-CREAM AD MISLEAD YOU?We know that milk carries a lot of nutritional benefits. We always advise our children to have their daily glass of milk. Recently one leading manufacturer has started marketing it's ice-creams as milk (see photograph of the newspaper advert). Being a nutritionist, I could not digest the claim and did some research on my own. I found the following information about ice-creams and cow milk ( see images of comparison tables).Comparing the three main food groups( i.e. carbohydrates, proteins and fats), we can see that ice-cream comes nowhere near the goodness of milk. Also, ice-cream contains only Calcium whereas cow milk contains many more vitamins, minerals etc. and also healthy amounts of water.Carbs (in terms of sugar): ice cream contains 10.7 gm % as compared to unsugared cow milk at 4.4%. It also explains the difference in calorie content to a large extent (115 cal/100 ml in ice-cream and 67 cal/100 ml in cow milk). Definitely not a good news for weight watchers.Fat: ice-cream at 7.1 gm % ( 4.9% saturated fat) compares poorly with low fat milk at 4.1%. Bad news for all.Protein: Cow milk is definitely better as it contains 60% more protein than ice-cream (3.2 gm% vs 2 gm%).In addition, except Calcium ice-cream does not contain any other vitamin or mineral. Cow milk contains Calcium, Phosphorus, Vitamin B and C and small amounts of Iron.Thus it appears that the Ice-cream ad is a deliberate attempt to mislead gullible health conscious people. An occasional pleasurable dessert, yes, but replacement for your daily glass of milk?

After Reading This You Will Not Have to Worry About Calories in Magnum Ice Cream!

Ms. Swati Kapoor, Dietitian/Nutritionist
The summer is here! And along with it our unrequited love for ice creams!  I think we speak for all when we say that summer won’t be summers without a little ice cream indulgence.And just to put emphasis on our point, enter the delicious magnum ice cream, with it's enticing posters which seem nothing short of a fantasy world full of beautifully carved ice creams being enjoyed by beautifully sculpted divas like Kareena Kapoor; in short the perfect vision of paradise where angels are allowed to enjoy as much sinful indulgences as they want without having to worry about the calorie explosion. But we sadly live in the real world where too much ice cream can start getting in the way of the closing of our jeans' button more than underlining the painful reminder that life is real sans the fantasy.The science of craving is such that our brain just at the site of a tempting bowl of ice cream ignites the pleasure centres creating an absolute need to have ice cream at that moment. It continually reminds us how smooth and tantalizing its taste is and how happy it made us the last time we had it. So we naturally go weak in the knees and after a bout of half-hearted reminders of how it will ruin our diet we relinquish and just sit down with our own bowl which promises to give us a lifetime of happiness and other thoughts only kick in when the damage is done. Since, it is foolish to act against the force of nature (read love), we decided to plan out your whole magnum treat. Starting from its nutritional value, calories involved to how to burn away the guilt! Leaving us with the promise of living many more memorable reunions with our beloved!Nutritional chart of the three magnums bars available:NutrientsMagnum Classic (87g= 1 bar)Magnum Almond (79g= 1 bar)Magnum Chocolate Truffle (83g= 1 bar)Calories300270340Carbohydrates26g (1g dietary +25g sugars)24g (1g dietary +22g sugars + 1g sugar alcohol)34g (2g dietary +29g sugars + 3g sugar alcohol)Fat20g18g21gProteins4g4g4gCholesterol25mg25mg20mgSodium55mg50mg50mgVitamin A4%4%4%Calcium10%10%10%Iron10%6%15%Now, how to burn the ingested 300 calories* after the moment of eternal bliss has passed and faded.Dance the calories off: That’s right! Dancing to any dance fitness program for 40 minutes will make those 300 calories fade away instantly.Do the stairs run: Just run up and down the stairs for 30 minutes and say a mental goodbye to the guilt pangs that erupted right after you finished eating.Groove to Zumba tunes: Another fun way to burn off more than 300 calories is a one hour session of zumba where you do not realize when the calories burn away as you end up having so much fun.Walk it out: A one hour session of brisk walking will make those calories evaporate off from your body leaving you refreshed.Step on the pedal: One hour of cycling at moderate speed can help you balance out the ice cream bulk and leave you glowing.Jump to happiness: Jumping rope is another effective way to cast away unwanted calories, just do this for 30 minutes and feel the elation of being an angel who never has to worry about her waist.Swim to guilt-free lands of pleasure: A one hour session of swimming can also help you burn those 300 annoying calories which got served to you without your permission.Apart from these you can always go check out more home exercises which can help get in shape and let you enjoy your magnum on the side.*the result of fat burn varies from person to person with respect to their age and weight.Even though the magnums are high in calories like every other ice cream, it also has a fair amount of essential nutrients like vitamin A, calcium and iron which help our body function well. The high carbohydrate content will help provide an instant boost of energy in a fuel deprived body but be aware if your body is not fuel deprived, this extra carbohydrates will just make room in your fat cells adding to your weight. So be careful if you are already full, gorging on one of these decadent beauties can lead to definite expansion of the waist!Another thing which stares right at us is the cholesterol level which is bound to be high as ice creams are made of whole milk and cream but remember- high cholesterol foods are usually taken by people trying to gain weight or muscle – so if you are not the one to hit the gym on a regular basis try to avoid foods which are high on cholesterol.Being mindful of the number of times you indulge can be a key solution to balancing your weight and craving, along with some exercise of course. So just remember to indulge only a calculated number of times so that the times you do end up eating it, you enjoy it to the fullest. Research shows that the more number of times you feed your craving, the higher your craving levels go. So discipline that mind of yours to maintain that body of yours!

How to Recover From Muscle Pain and Soreness After a Workout

Dr. Vishwas Virmani, Physiotherapist
Let us now come down straight to the ways of recovering self from post workout muscle soreness. Check below the list of post workout recovery steps.Massage The Sore Muscles: massaging prompts enough of muscle relaxation. So, do massage the sore muscles after workout so as to keep the muscle contraction to its minimum and prevent the excessive pain in muscle soreness. Massaging with the jets of hot tub can provide enough of muscle relaxationKeep The Body Hydrated: It is essential to keep safe from being dehydrated. So take adequate amount of water after workout and keep the body hydrated. As a lot of water is lost from the body in form of sweat while workouts, it is important to replace the same with water or other healthy fluids after workouts. Water helps in metabolic functions of the body and assists in improving the enduranceTake An Ice Bath: Many athletes claim that taking ice bath has benefited them from getting rid of the severe muscle soreness after their intense activities. It is believed cold water is essential for improving circulation and reducing the pain and soreness of the muscle. The story behind it is that repeated constricting and dilating of blood vessels help in eradicating the waste products from the tissuesEat Healthy: "Your diet decides the path of your recovery!" Make sure you are eating healthy after workouts. Take enough of protein and complex carbohydrates so as to help repair and build the muscle tissue and grow enduranceDo Gentle Movements For Healthy Circulation: Healthy transport of nutrients in the body and quick removal of waste products from the body helps in easy and fast muscle repair and quick recovery from muscle soreness. This can be done with proper blood circulation which aids in promoting healthy transport of nutrients and waste products. Doing gentle movements after workouts can help you enhance the circulation of blood in a much effective wayPerform Stretches For Muscle Recovery Post Workout: Do some gentle stretches to help relax your muscles after workout. This is one important step to follow after workoutCarry Out Muscle Compression: Muscle compression is also essential in post workout recovery period. Simply wrap the sore muscles with the help of an elastic muscle in a way that it is snug but not tight enough to restrict the blood flow. This will help you limit the muscle movement for some time and help you heal soreness of muscle in a better wayHave Rest At Its Best: "Nothing works as well as rest in the process of healing!" Make sure you are resting enough after workouts so as to allow your muscle get relaxed and keep safe from excessive soreness or pain in muscleTake Quality Sleep: While the body is sleeping, it produces enough of growth hormone in it which aids in muscle and tissue repair. So, it is highly essential to have proper sleep if you are a person doing regular workoutsAdd Meditation To Your Routine: Keeping calm at mind is also essential for having a quick recovery from any physical injury. It is good to practice some mental exercises so as to keep your body and mind relaxed. Adding meditation to your daily routine will benefit you greatly in any kind of recovery

Is Drinking Cold Water Bad for Health?

Ms. Swati Kapoor, Dietitian/Nutritionist
Come summers and our thirst for cold water begins. Cold water has helped many of us tackle the summer heat by instantly giving us a cooling sensation. It has not only quenched our thirst but also cooled our sweating hot bodies down. Those sigh of sheer happiness when you finish drinking cold water after fighting the insufferable heat of the peak summers. Bliss!I think it is safe to assume that most of us love drinking cold water in the summers and wouldn’t trade it with any other beverage of any other temperature. But when we come across the ‘internet facts (read fads) or popular myths’ like drinking cold water harms your body and affects your health adversely, we can’t guiltlessly enjoy our icy cold water. We are always shutting that voice of reason which reiterates the read fact and we end up feeling bad instead of blissful after our drink.We are going to explain how drinking water at any temperature does not have any sort of adverse or harmful impact on your health. So, we have come across many articles on the internet about when you have cold water after a meal, it solidifies the ingested fat which in turn does not get broken down and gets collected in the body as stored fat, thereby making you fat. Well I think it is safe to say that this line of research is based on nothing and has had no concrete results. It is an absolutely confirmed fact that drinking cold water does no such thing.Water has no fat or carbohydrate in it; hence it cannot possibly make you fat, though depending on its source, it might contain some minerals & vitamins. While consuming hot water on an empty stomach after waking up in the morning is believed to boost metabolism and we would suggest that you follow this rule in order to lose weight more efficiently, drinking cold water can also help you burn a few extra calories.When you drink cold water, your body has to work a little extra to bring the temperature of the water to normal and in this process it ends up burning calories to produce that energy. Although the number of calories burnt is not that much. E.g.: to warm 500ml of ice cold water your body burns only 17 Calories. But if you calculate the number of times you end up burning 17 calories into the number of days, we are sure you will reach a more appreciable number. Another fact is that drinking cold water after exercising can help you get rehydrated faster and helps bring the elevated body temperature to normal. Some studies even show that our stomach absorbs cold water faster than warm water, allowing us to indulge in our physical activity for a longer time without worrying about dehydration.While we suggest you drink 9-12 glasses of water every day to keep your body free of toxins and other harmful compounds which gets flushed out through water when you urinate, we would also encourage you to take more reasonable decisions when it comes to fads like ‘Does drinking cold water make you fat or unhealthy?A few different ways of including more water in your daily diet:         1. Green tea: This beverage not only ensures increased water intake but also an increased metabolism        2. Lemon water: This beverage along with rehydrating you boosts your immunity every time you take a sip.        3. Turmeric ginger-honey tea: This one is especially effective in cooling your body down for longer periods owing to the                   cooling properties of turmeric and ginger. They also try to minimize the adverse effects of scorching heat.        4. Buttermilk: It boosts your calcium levels and instantly cools your body down.        5. Coconut water: This beverage is loaded with a lot of minerals and vitamins and has ability to regulate your blood                             pressure.You can enjoy these drinks everyday either hot or cold to increase your daily water uptake and reap the benefits of a toxin free, well hydrated healthy body. Happy Drinking!

Is Ice-Cream a Source of Dairy?

Ms. Swati Kapoor, Dietitian/Nutritionist
Ice-cream is one of the most favorite milk based dessert. For some it’s a reward for scoring well in exams, for some it is to celebrate a special moment and some eat it leisurely as a source of calcium. But can this dairy product contribute to your daily calcium requirements and maintain your bone strength? Let’s find out -Ice-cream is made by churning and chilling a mixture containing high-fat milk or cream, fructose or glucose-based sweeteners, usually in the form of corn syrup, and flavorings such as vanilla or chocolate. When the mixture freezes, it develops the rich, creamy consistency of ice-cream.The nutritional content of different type of ice-creams varies but in general it is an energy dense food. It mainly comprises of carbohydrates and fats. Half a cup of ice-cream contains 15-18 gms of carbohydrates and 7-10 gms of fat. Half a cup of vanilla ice-cream provides 137 calories, as compared to 1 glass of skimmed milk which has 93 calories majorly providing good quality protein.Ice-cream is a high-fat food, since it must contain greater than 10 percent milk fat to be designated ice-cream, with some products having as much as 16 percent. Milk fat is largely cholesterol, a saturated fat. When your blood cholesterol level is too high, it can build up as plaque, a fatty deposit in your arteries that interferes with blood flow and raises your risk of heart disease and stroke. Ice-cream is also high in sugar, which makes up the majority of its carbohydrate content. Consuming too much sugar may contribute to health problems such as weight gain, cavities and increased levels of blood triglycerides, another unhealthy type of fat.According to experts, foods made from milk which have little to no calcium, such as full cream milk cheese, butter, ice-cream are not considered part of the dairy group. These products contribute significant amounts of cholesterol and saturated fat and if consumed on regular basis can increase risk of lifestyle diseases like heart disease, diabetes, weight gain etc. To lower your risk for high cholesterol and sugar-related problems, consume ice-cream in moderation or chose low fat substitutes. Some ice-cream substitutes like frozen desserts are marketed as a low fat low calorie product but these can be high in sugar containing as high as 40 gms of sugar. So, the rule of thumb is to eat your favorite scoop in moderation and pick healthy milk derivatives like low fat milk, low fat cottage cheese, curd and buttermilk to complete your daily calcium requirement.

Does Your Ice Cream Hurt Your Teeth?

Dr. Poorvi Chothani Kachwala, Dentist
In most cases, teeth are sensitive because their protective outer layers—enamel over the crown, or cementum over the root—have worn away. That exposes your tooth's dentin, which is full of tiny tubes with sensitive nerve endings running through them. According to the American Dental Association (ADA), tooth sensitivity is usually triggered when eating hot or cold foods, and can be caused by:periodontal (gum) diseasetooth decay and exposure of roots at the gumlineaggressive toothbrushingwearing away of the enamel, the hard surface that protects the nerves of each tooth Try these tips for healthier, pain-free teeth:Swap Your ToothbrushBrushing can help keep your teeth healthy, but using a hard-bristled toothbrush or a highly abrasive toothpaste can aggravate sensitive teeth. Instead, swap out your usual toothbrush for a softer product, and brush your teeth gently.Avoid Acidic FoodsCertain foods, such as carbonated drinks, coffee, citrus fruits and even yogurt, can cause sensitivity. This is because acidic products can actually to the wear away of tooth enamel. Consider avoiding them altogether, and if you must have your daily soda, do so by drinking through a straw to limit the contact the liquid has with your teeth. Additionally, don't brush your teeth right after eating or drinking acidic foods; acid softens your enamel and makes your teeth even more sensitive if brushed against too quickly. Instead, have a glass of milk to help neutralize the acid.Wear a Mouth GuardDo you grind your teeth at night? If you suffer with sensitive teeth, you might, even if you don't realize it. Teeth grinding can wear away tooth enamel so they feel sore and sensitive the next day. A mouth guard can help keep you from grinding: You can get one from your dentist or find it in the oral care section of your drug store. This item acts as a protective bite piece that is placed on your teeth to protect the enamel, similar to those worn by athletes in contact sportsTooth Paste for Sensitive teethLots of tooth pastes are available in the market. But just brushing with them doesn't help.You need to apply the paste on your sensitive areas and wait for a minute, let the paste act and then brush it off.Home RemediesClove Oil can help to a certain extent to relieve pain.

Ice or Heat? Which One Is Better for Pain Relief?

Dr. Aditi Mehta, Physiotherapist
ICE HELPSWhen to use ice:Joint sprain: Use ice on joints when the joint looks swollen and bruised; and it feels hot on touch. Mostly in acute (recent) conditions. Ice is also used in acute flare up in chronic conditions (long standing, origin more than a few weeks ago) e.g. 3 month old persistent shoulder pain increased recently due to excess workMuscle strain: Use ice on muscles in acute injury followed with pain, muscle may look bruised as wellHow to use ice:Use either ice pack or ice cubes or a frozen bag of peas. Always cover the pack with a thin roll of towel to avoid direct contact of skin with iceIce should be applied between 15 to 25 minutes continuously and if required 3-5 times a dayIce is particularly effective if applied in elevation as gravity will also help to decrease the swelling. The injured part needs to be higher than your heartHEAT HELPSAches and pain due to chronic injuries and chronic degenerative conditions like arthritis, spondylitis.Heat increases the blood flow to the area, and relaxes muscles.Don’t use heat on an injury that has happened in the last 48 hours (an acute injury). There may still be bleeding into the area and heat will make this worse.How to use heat:Use a hot water bag or a electric heating pad (at low intensity) or a squeezed towel soaked in hot waterFor small joints of hands and feet, use bucket of warm water to dip the affected part. In swollen joints may add Epson salt to water for better effect (only occasional use and not to be used in diabetics, renal disease)Application time 20 min

You Think Ice Is Cool? Think Before You Drink

Dr. Richa Garg, Ayurveda
Summer is almost here and most of us are guilty of coming home and directly heading towards the fridge for some cold water as a relief from the scorching heat outside. Even though ice has many health benefits, drinking ice water or cold water can only give temporary relief and drinking ice water regularly has its downside.Here are some reasons why you shouldn’t drink ice or cold water:1. Interferes with your digestion:Drinking ice water or cold water hampers the process of digesting food as it causes your blood vessels to shrink. This can slow down the process of digestion and as the food is not digested properly, the nutrients are lost or not absorbed by the body. 2. Robs you of nutrients:The body’s temperature is 37o C and when you drink something at a very low temperature, your body has to spend energy to regulate its temperature. This spent energy is otherwise used to digest food and absorb nutrients, thereby leaving your body short of nutrition.3. Increases your chances of getting a sore throat: Drinking cold water can cause the buildup of respiratory mucosa, which is a protective layer of the respiratory tract. When this layer gets congested, the respiratory tract is exposed and becomes vulnerable to various infections and hence the chances of your throat turning sore are high. 4. Decreases your heart rate:Drinking ice water or cold water decreases your heart rate. Studies have shown that drinking ice water stimulates the vagus nerve. The vagus nerve is the 10th cranial nerve and is an important part of the body’s autonomous nervous system that controls involuntary actions of the body. The vagus nerve mediates the lowering of the heart rate and the low temperatures of ice cold water act as a stimulus to the nerve which causes the heart rate to drop." So whats the solution now..... Here we go..... use the Desi Fridge (earthen pot) being used since ages to keep you cool in increasing summers obviously an impact of global warming."