LET FOOD "NOT" BE THY MEDICINE!

Most common question I'm asked is, "What's a healthy diet or Which foods are healthy?"
What is a healthy diet or healthy food?
According to me we cannot define or exactly say what a healthy diet or healthy food should constitute ?
Because, a healthy diet will constitute one diet /food for someone and another for someone else.
A healthy diet is one that works for you.
A healthy diet is one that you can follow for life.
A healthy diet is something that you can manage not only when you can but also when you can't.
A healthy diet is one that nourishes you and does not make you feel restricted.
A healthy diet should happen easily and not be complicated or difficult.
A healthy diet is one that is compliant to your genetics, to your traditional food habits and to the food culture you have grown up with.
A healthy diet is not just putting together all foods you feel are healthy but putting together foods that are seasonal and local.
Any food becomes healthy for you when you eat it at the right time and in the right amount as needed by your body.
Any diet when looked in it's totality and not in it's isolated component becomes healthy for you.
A healthy body needs food that makes it feel loved and comforted not hated and distressed.
Let food not become medicine, because medicine is sickcare and food is healthcare.

DO YOU KNOW WHERE THE EXCESS SALT IS HIDDING IN YOUR FOODS?

It's World Hypertension Day, and when we hear the word hypertension, we instantly start looking at salt as our enemy and randomly start cutting down the salt we add to our foods.
Sodium (which is present in salt, ie sodium chloride) is an essential mineral that our body needs to perform a variety of functions. The amount of sodium most adults need is very low (<500 mg) compared with the average intake (>3,000 mg).
So, the problem is not the sodium but the amount of it that we consume. Excess dietary sodium can raise blood pressure. Even in the absence of an increase in blood pressure, excess dietary sodium can adversely affect the heart, blood vessels, kidneys and brain.

Now, what we miss out is the fact that, it's not so much only about the salt we add in our foods, but more so the excess salt that we take through processed and packaged foods and restaurant meals.
Let's look at some of the hidden sources of sodium/salt in our diet.
Some of the processed foods that become a source of excess sodium in our diet include:
Frozen meals, ready to cook foods, instant noodles, pasta, pulao, canned or pickled foods, canned juices and sherbets, snack foods like chips, chivda, deli meats, proprietary condiments, chutneys, sauces and dressings, breads, biscuits and cereals (the most silent source of sodium) Soda (including diet soda) and our favourite "diet foods".(Now, diet foods can be really misleading, so please check the food labels to understand better. A sauce may mention 'cholesterol free' but that does not mean it's salt free as well).

Checking labels is the only way to know how much sodium is in your food. If you buy packaged or processed foods, choose foods that are labeled “sodium-free” or “very low sodium.” Also, remember that the amount of sodium listed on the ingredient label references a particular serving size. If you eat more than the listed serving size, you’ll consume more sodium.

Enjoying foods with less salt sounds difficult, but it’s not. You can protect your health while still enjoying flavorful foods with less added salt.
Here are some tips:
Cook at home. You can control how much salt you use when you cook and eat meals at home.
Be a smart shopper. Buy lower sodium version of packaged goods.
Eat more fresh whole foods. Eating more vegetables, fruits and other nutritious foods prepared from scratch will provide more nutrients, such as potassium which is beneficial to your blood pressure.
Explore other seasonings. Salt isn't your only option. You can enhance flavors with freshly squeezed lemon, lime juice, kokam, tamarind, vinegar, etc.

FREEDOM FROM DIETING

Why weight loss, dieting never seems to stick? because we keep looking in the wrong place to solve our food and body obsession.

Diet is not about restriction, crashing intake of specific food groups or about eating only dictated foods. Diet is simply what nourishes the body.

Many peoplle think that" dieting" will keep their eating and weight in control. That they need these rules and some kind of structure to keep them eating right or eating healthy or" eating slim" and they think that giving up" dieting" will make them feel out of control and all over the place. But it's actually quite the opposite: dieting keeps you captive and, while it gives the illusion of control and freedom, there's nothing empowering about it.

When you're caught up in the dieting mindset, you spend a tremendous amount of mental energy on what you should eat, what you shouldn't eat, how much, when, etc. Most often we are oppressed and preoccupied with food.

In mindful eating you're free from obsessing about food. This not only gives you more energy to enjoy life and health but you also learn to welcome your hunger, enjoy what you eat, feel satisfied, and you're ready to move on with your day. Mindful eating gives you the freedom to be fully present to your routine life, without being chained to calorie counts, diet foods or other forms of restrictions.

A diet for most people today is about controlling your appetite or avoiding certain foods. So, you might want a certain food, but you're going to use your control to stop yourself from having it. You're only going to eat the foods that are okay. But sooner or later, you'll have a rough day or you'll be at a party, and you'll turn to the very foods you've been avoiding. You'll lose control, and find yourself overeating and feeling guilty.&nbsp;

Today, food that has been your culture and tradition is your enemy. There's always a struggle you versus some food. Eating mindfully is all about breaking this struggle. Pay attention to your hunger cues, and decide to eat when you're hungry. You decide what foods feel good. Eating is supposed to be sensible not reckless, of course. Mindful eating does not mean eating whatever you want, whenever you want. It means eating the right foods, at the right time and when needed by the body. So, eat what you're hungry for when you're hungry. Use your internal cues so you're making decisions based on what's best for you physically, emotionally and spiritually.

Diet is an act of nurturing and taking care of oneself. Think about what really nourishes your body and weight loss or health will follow.

Be free from" dieting. Don't go" on or off" the diet wagon. Nourish your way to health, don't let it be a controlled and suppressed journey.

There are two freedoms from dieting- the false, where you are free to eat whatever you want and the true, where you are free to eat what you ought.

IS YOUR HEALTHY EATING BECOMING UNHEALTHY?

Orthorexia is a very newly coined term. What it actually means is a desire to eat pure, clean and healthy which has gone too far. It’s when a desire to eat right totally takes over someone’s life – leading to anxiety, guilt, self-judgment and often social isolation. It's the excessive preoccupation with avoiding foods perceived to be unhealthy.

I see that a mild for of this obsession is pretty much become the norm today. Every other person is talking about how they eat only "fat free" or "sugar free" or that they are following the gluten free trend or the low carb diet. People’s tendency to label foods as good and bad or demarcation of the time of day as good and bad time to eat is further proof of the matter. Our view on health without emphasizing the pleasures and enjoyment of food, and glamorising of certain foods as  “miracle” foods, are taking us away from our traditional,  healthy eating habits as well.

Now, know that just because you’ve decided to go low carb, try a detox diet or follow a strict eating regimen, doesn’t mean you have orthorexia. The problem is when your eating becomes increasingly restrictive, you get addicted to the weighing scale or shopping only from the "health food isle" at the supermarket which starts to negatively impact your self-worth, happiness and well-being. It's almost like an obsessive compulsive preoccupation.

If your so called healthy eating has become unhealthy, reach out to a registered dietitian. A registered dietitian can help reduce these food fears and create an approach to eating that is flexible, practical, less restricted and pleasurable.

WHY MUST WE NOT "DIET"?

The Low Carb Diet, The Blood Group Diet, The Low Fat Diet, The Fruit And Vegetable Diet, The Cabbage Soup Diet, The Baby Food Diet……
With so many fad diets in the health market, you'd think that the weight loss issue could get solved and you’d go ahead and choose the diet of your choice according to what Mrs. So and So highly recommended to you!!!
With so many choices, my clients think it crazy when I give them my “Eat Well and Still Lose Weight Diet”!
Well, diets may seem attractive, their guarantees may seem believable, and the before-and after-pics may get you exited enough to rush to that slimming center or that celebrity nutritionist that also your friend swears by. But let's get one thing straight, any diet that restricts calories will make you lose weight on the scale – sure - but the real task is keeping the lost weight from yo-yoing back. This can only be achieved if you combine a well-balanced diet with an exercise routine. Just sitting and munching on that diet khakhra or slimming tea won't work.
To understand this it is necessary to understand the important nutrients that we more than often demonize in the name of “Diet”.
1. Carbohydrates- Today Carbs are considered as the major evil that causes weight gains. However we seem to forget that this nutrient is a major source of fuel for our bodies, as well as our brains. We must include complex carbohydrates like starches and fibre in our diet. But definitely, stick to unprocessed forms of carbohydrates such as whole grains, whole grain bread, oats, beans, pulses etc, to get the most from this food group. Also understand, carbohydrates are a source of sustained energy.
2. Proteins- Oh! The all protein, high protein diets will never fade. Protein provides your body with the raw material it needs for tissue growth, repair and maintenance. Under certain conditions, such as during exercise, protein can be broken down to be used for energy as well. But also know that proteins can never be stored. Stick with leaner sources such as egg whites, low fat dairy products, chicken breast, pulses, nuts etc.
3. Fats- Eat fat and you'll get fat -- this has become the eternal truth with most ‘Dieters’. It’s true to a certain extent but we forget that fats have various functions in the body. They are an essential part of every cell. They are the producers and regulators of hormones. They increase your immunity and lots more. Therefore, totally chucking out the fat from your diet is not wise. Instead, try and focus on healthy unsaturated fats such as rice bran oil, nuts and seeds, fish and avocados, rather than the not-so-healthy saturated fats (found mostly in animal products like red meats etc) and the recently infamous trans fats (found in baked goods like doughnuts and pastry, deep fried foods such as fried chicken, French fried potatoes and chips, chips, batata wadas etc).
Well, now that we know how important all nutrients are it is also essential that we understand the proportion in which they should be eaten according to the lifestyle of the person.
Here, are a few basic guidelines:
1. Eat breakfast- Breakfast is the most important meal of the day. It's the time of the day your body craves food to replenish the nutrients it lost during its overnight fast hence bunking this meal in order to lose weight is a crime on your body. Missing your breakfast means running your body on empty fuel. This leads to low energy levels, crankiness and grogginess due to low blood sugar levels and low mental alertness. Besides, you'll feel so hungry, you'll lose control and binge later during the day. And like I always say, just a cup of tea or coffee doesn't qualify as the first meal of the day.
2. Avoid excess fat in your diet- One gram of fat/oil is nine calories compared to one gram of protein or carbohydrates which is four calories. Thus, a lower fat diet would allow you to eat much more protein and carbs. At the same time, you would be taking in fewer calories as compared to a higher fat diet.
3. Eat your veggies- Yes, your mother and grandmother were right for placing that “hated” vegetable on your plate everyday! Vegetables provide you with a large amount of vitamins and minerals; most of them contain a very small amount of calories. Besides, most vegetables contain fibre, which helps to give you satiety, thus preventing overeating.
3. Eat small and frequent meals- Whatever your aim, try and eat at least four to five smaller meals during the day instead of two to three large meals. Providing your body with smaller portions of food every few hours is a much better option than overloading it with more food than it can handle, all at one time.
Don’t interpret “Diet” as a deprivation or restriction. “Diet” is just what it is – nourishment for your body and soul.

ORGANIC DOES NOT MEAN NUTRITIOUS

So, you are at the supermarket and you are looking for something quick and easy. But you are also trying being health conscious just like any other person today so instead of the regular chicken nuggets you go for the organic one or instead of the regular instant pulao mix you go in for the organic one. And yes top it off with organic juice, cookies or chips.

It’s organic so it’s healthy for you, right?

Well, not always. Most of us today think organic means healthy. Ok- reality check- organic really has nothing to do with how nutritious your food is. Organic actually just defines how the ingredients were produced, prepared or raised. It also means that there aren’t any genetically modified ingredients or chemicals used and that all the pesticides used are natural and not synthetic. And also that nothing was fortified with sewage sludge. Organic also means that none of the ingredients were exposed to any kind of radiation or industrial solvents. Organic also means that no food additives or antibiotics or hormones were added.

Now all this is very important, but does it make your food nourishing. Organic does not necessarily make your food nutritious it only makes the ingredients used natural. So, having organic fried chips or nuggets will not make it healthy. Having organic packaged substances and that includes organic cookies or juices does not make it nutritious.

Having packaged organic foods considering they are nutritious is being unaware and ill informed. The longer the shelf life of any food the least nutritious it is.

So, if you care about healthy and nutritious food it’s more important to eat organic fruits, vegetables, whole grains and “garam khana” made from them. If you can pronounce all the ingredients on the package you are having then you are on the nutritious and healthy track.

ARE YOU TOO BUSY FOR LUNCH?

“Skipping breakfast is not healthy”- we all know that, right? But- what about your lunch? Most of us, especially those working stressful, extended hours at work or have jobs which involve a lot of travelling will realize how often they actually skip meals.

Skipping meals is often the most opted way to lose weight by many misinformed people. Unfortunately, the side effects of skipping meals are much more than any assumed benefits. Some consequences of regularly skipping meals include developing diabetes, inadequate nutrition, and drastically altering the way that your body digests food.

Let’s look at a few reasons why skipping any meal should not be an option for anyone, whatever the reason.

ü  Skipping a meal is unhealthy due to the effect it has on your blood sugar. When you eat a meal, your body breaks up the food. Some of this food enters your bloodstream as sugar, and works to provide you with energy throughout the day. When you skip a meal, your blood sugar drops drastically. This not only can make you feel sluggish and tired, but it can also upset the insulin in your body. If you often skip meals, you can be setting yourself up for the development of diabetes later in life.

ü  Another very important reason why skipping meals is unhealthy is that you are more than likely not receiving adequate nutrition. Eating a diet that is rich in fruits, vegetables, whole grains, and pulses/ lean meats helps not only to ensure that your body functions properly, but can also help prevention of a number of disease conditions. You may believe that you can skip meals and still achieve optimal nutrition by supplementing your diet with multivitamins. And while multivitamins do have their place, research has shown that these pills aren't as effective as real food at providing your body with what it needs. For better health, try to eat as naturally as possible.

ü  We normally skip meals because we are very busy and don't have time to pick a quick snack, or we are trying to lose weight. Thinking that skipping a meal will help reduce calorie intake can actually go against our weight loss regimen. When we eat, our metabolism works to break the food. When we skip a meal, our metabolism slows down.

ü  Skipping lunch will also result in overeating in the next meal. The next meal when you overindulge, your metabolism is not able to break the food down as quickly, and as a result the food is stored as fat. Therefore, in order to maintain a healthy weight, it is essential that you eat regularly throughout the day.

So, don’t skip your lunch or any other meal.

SKIP LUNCH AND YOU WILL HAVE TO FEED A BUNCH