REMEDIES TO COMBAT CONSTIPATION

What goes in must come out.  You proved this by, sitting on the toilet this morning. Well, didn’t you?

Constipation is no fun. Sometimes it can be painful. But the cause of your sluggish bowels is often easy to find. It may be a lack of fiber in the diet, insufficient liquid intake, stress medications, lack of exercise and bad bowel habits.

Below are ways to remedy the situation.

·         Are you really constipated? You think you have a problem, but do you really? Like all of us, you have been bombarded by laxative advertisements that try to give you the impression that a daily bowel movement is essential to good health, and this just isn’t so. The need to pass stools varies greatly from person to person. For some, a bowel movement three times a day may be considered normal, for others three times a week may suffice.

·         Are you getting enough fluids? The foremost menu items for battling constipation are dietary fiber and liquids. Lots of both are essential to keep stools soft and help it pass through the colon. A minimum of six to eight glasses of liquid should be a part of every adult’s diet. While any fluid will do the trick, “the best fluid is water”.

·         Eat lots more fiber. A daily consumption of 20-35 grams of dietary fiber is needed for all adults and at least 30 grams for those who suffer from constipation. You can get your fiber (complex fiber) from whole grains, fruits and vegetables. Top among the list are dried beans, peas, prunes, dried figs, raisins, popcorn/ makhana, oatmeal, pears, bananas, and nuts.

·         Make pure ghee an integral part of your diet. (Most of our weight loss “diets” tend to cut out all fats from our meals; even the healthy fats).

·         Avoid adding fiber to foods in the bid to increase the fiber content of your meals. Try and eat fiber rich home-made foods and avoid junk foods.

·         Avoid tea or coffee post sunrise in order to help bowel movement and also post sunset.

·         Take time to go to the gym. Yes, exercise is good for the bowels too. Exercise helps the movement of the foods faster through the bowels.

·         Take a walk. Walking is particularly helpful especially for pregnant women who often face the problem of constipation.

·         Toilet train yourself. Many of us condition ourselves to go to the bathroom not when nature calls but when we feel it is convenient. Ignoring the urge to defecate, however, can lead to constipation in the long run. But it’s never too late to improve your habits. The most natural time to go to the toilet is after a meal. Everyday follow a routine and sit on the toilet for ten minutes. In time you will condition your colon to act as it naturally should.

·         Slow down and take it easy. When you are stressed, tensed or frightened the bowels stop up just like our mouth dries or heart beats faster. It’s a simple part of the flight and fight mechanism. If you feel at the bottom of your constipation, the underlying causes is tension then take time to relax before you go to the toilet.

·          Reconsider laxative medications. Commercial laxatives may do their job but at the same time they are also addictive. Habitual intake can make your bowels get used to them, and your constipation worse.

·         Consider natural laxatives (only when needed and not as a rule). Laxatives marked “vegetable” or “natural”, whose main ingredient is psyllium seeds, flax and oats are nonaddictive and generally safe. But be sure that these are taken with lots of water, or they can gum up your insides.

·         Be cautious when using herbal remedies like Aloe Vera juice, senna rhubarb, dandelion root or plantain seeds.

·         Review your supplements and medications. Medications like certain antacids (containing aluminum or calcium), antihistamines, anti-parkinsonism drugs, calcium supplements, iron supplements, diuretics, sedatives and antidepressants can bring about or exacerbate constipation.

·        Beware of certain foods. Some foods may constipate an individual but not necessary everyone. Milk, for instance, can be constipating for one but cause diarrhea to another. Gas forming foods like cabbage, cauliflower, beans, whole pulses should be avoided by persons with a weak colon.

·        Have frequent intake of water of about 3 liters or more per day.

·         Eat smaller meals. Larger meals can distend the digestive tract, thus worsening constipation. Let your last meal be at least 2 hours before you sleep.

·         Do not strain. Huffing and puffing your way out of constipation is not wise as it may lead to problems like hemorrhoids and anal fissures. Straining can also raise your blood pressure and lower your heartbeat. This is especially dangerous for elderly or cardiac patients.

DO WE PRACTICE WHAT WE PREACH

There is always something intriguing about what your dietician or dietician colleagues eat. I’ve always wanted to know:

-      Do you eat food that tastes good?

-      Do you keep track of your daily calorie intake?

-      Do you keep a food intake journal?

-      Do you regularly follow any exercise regimen?

If you are like me, you’ve at least given a thought to it.

What makes good nutritionists is not necessarily what they are prescribing but the fact that they are following it! Whether it is convenient or not convenient, good dieticians must “make it convenient” and practice what they preach!

The real difference in an average dietician and a superb dietician is dependent on the conviction of the individual dietician. It is simply plain logic. You reap what you sow not what you were going to get around to sowing. To be known as a good dietician must have the ability and understanding to consistently perform with excellence. We cannot establish a standard for excellence for something we do well some of the time!! We must perform to a standard of excellence ‘all of the time’!

The attitude of, "If I can Do it Then You can do it and I will help you do it", instills encouragement in your clients and patients.

We must inspire them by PRACTICING WHAT WE PREACH!

Practice a healthy lifestyle by engaging in the 3 pillars of health- healthy diet, supplements and exercise. Encourage your clients and patients to do the same.

As for me I do not count calories, but choose instead to be mindful of the foods I eat.

As a dietician I have a vision for incorporating a healthy and creative approach to get the most from mine and my family’s meals and not to forget my clients and patients. A drool-worthy “Cheese and Tomato” whole wheat sandwich is just one of the tasty evening snacks I definitely don’t want to miss, so I’m having it right now!

THE MISUNDERSTOOD FOOD - RICE

How many times must I have heard, “I do not eat rice so that I lose weight”, or “I have stopped eating rice for lunch or dinner” or even, “I have replaced rice with some expensive low glycemic index rice”.

Conventional diet advice for weight watchers and diabetic people puts rice in the red list, not without reasons. However, taking a holistic viewpoint, the picture may change.

In India we are a largely rice- eating community. But we are now a day’s making eating rice a big deal. We have tagged rice into that one food that we should not eat in order to avoid putting on weight. There are many reasons for us putting on weight and eating rice in not one of it.

When we are ill all we want to do is have a simple meal of rice and dal or khichdi; that’s how rice is for most of us- A Soul Food.

It is not a particular food we eat that makes us fat but the quantity we eat, the activity we pursue, the time we eat and other stress factors in our life.

Rice is not high in calories or fat as it is made out to be. It is an important cereal which is easy to digest, rich in B vitamins, minerals and amino acids.

Today most of us usually consume white rice (or polished rice).  There are a whole lot of nutrients like vitamin B1, B3, Vitamin E and minerals like magnesium, potassium, zinc and iron that are lacking in white rice. The process of polishing removes the important outer bran and the nutritious innermost germ layer. This lack of nutrition can be overcome by making use of our traditionally available unpolished rice or red rice or brown rice.

Unpolished rice is a good source of fiber and thus helps good bowel movement, maintains cholesterol levels, blood pressure and is also good for diabetics as it has a lower glycemic index. Brown rice also has anti-inflammatory compounds and thus is good for conditions like asthama and even cancer.

Most of the diets that we try to follow are based on the principle- “Give up what you are used to eating and what you love to eat”.  Giving up rice just to lose weight will only end up in you getting frustrated and quitting the diet.

Thus, unpolished or brown rice has many benefits for your health and wellbeing. Rice is not a culprit (that makes us fat) but a food that nourishes us and keeps us healthy (and slim). Do not label or tag foods as being good or bad. No food is bad. Food is something that nourishes our body and it’s only our bad eating habits and lifestyle that make us unhealthy.

COCONUT WATER BENEFITS

Summer is on, and the dehydrating heat is too. So what do we do….grab a bottle of aerated drink or some sharbat, right? Well this time when you are out in the scorching sun try and get your hands on the nature’s most refreshing drink….. “The King Coconut”.

The coconut (which is actually a seed and not a nut as most of us think it is) contains a clear, juicy, sweet liquid which is sterile and composed of unique chemicals such as sugars, vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones. In fact even the gel like meat/malai (kernel) in the young tender coconuts is very sweet and delicious and not to mention nutritious.

In Sanskrit the coconut palm is called “Kalp Vriksha” which means “tree which gives all that is necessary for life”. It’s a natural isotonic beverage with the same electrolyte balance as we have in our blood. It’s the fluid of life so to speak.

So, let us understand it’s nutritional and health benefiting properties.

ü  It is low in fat and calories.

ü  Contrary to popular belief it is not high in cholesterol. The fat from coconut is considered saturated but it is actually Lauric Acid which is a type of fat which is easily absorbed by the human body and can be used instantly as energy.

ü  Very natural and biologically pure, it is full of natural sugars, salts and vitamins.

ü  Vitamins ward off fatigue and it provides a wave of energy.

ü  More potassium less sodium and a lot lesser sugar content than any sports drink.

ü  Contains organic compounds to keep you cool and at proper temperature.

ü  It keeps you well rehydrated as isotonic in nature, and also a good drink to have post exercise.

ü  It raises our metabolism and promotes weight loss.

ü  It boosts our immune system, cleanses our digestive tract.

ü  Helps in good glycemic control.

ü  Fights viruses causing flu, herpes and Aids, and also balances ph reducing the risk of cancer.

ü  It is a good drink which can treat kidney and urethral stones.

ü  Boosts poor circulation as rich in potassium.

ü  In fact fresh coconut water has a small amount of Vitamin C, which is a water soluble anti-oxidant.

ü  Coconut water is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. (These vitamins are essential as the body requires them from external sources to replenish). Thus, making them nutritious for pregnant females and people who are aiming for fat loss.

ü  Despite very small amounts, coconut water has much better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some fruits like oranges.

ü  Coconut water is composed of many naturally occurring bioactive enzymes which aid in digestion and metabolism.

ü  Coconut water also has significant anti-ageing and anti-thrombotic effects.

In the stores/malls canned coconut water is available; however, they have some added preservatives and not up to the mark in vitamins and enzyme levels.

Tender coconuts can be stored at room temperature for about 5-10 days. Once opened the water should be used soon otherwise it will turn sour and off flavoured in taste (ferment). Instead, store in refrigerator if not used immediately.

The best way to have coconut water:

• Drink coconut water without any additions.
• Chilled coconut water can be a refreshing drink.
• Fresh water can be made into a special drink by adding lemon slices, mint leaves etc.
• Gel like meat (kernel)/ malai in the young tender coconuts should be eaten as it is sweet, delicious and nutritious.

Coconut water is a universally appealing drink. There are no known reactions to it. Cherish it not only in diseased conditions but in health as well.

Healthy Woman's Day

“I am a busy mom”. You can say this in exasperation, sounding the tiredness of the late nights and early mornings spent caring for everyone around you. You can whisper it as your child sleeps or try to steal ten minutes from washing your dishes to read the newspaper. You can say this celebrating and proclaiming the overflowing love for your family. Anyway you want to say it, but the truth of the matter is that you will agree that you are a busy, busy mom.

Within your very hectic days are triumphs, challenges, life-changing events and so much more. No wonder it's hard to pay attention to what you eat or manage an exercise routine when your main form of exercise is running around your kids, rushing to get the train to work and shopping for grocerries. So you eat whatever, whenever - and over time, that can add up to major kilograms of fat. Yet there are actually simple solutions to busy women's diet woes.

1)       Relationship with food- Most of the time busy women don’t have a good relationship with food. With all the effort you take to develop good eating habits in your kids, you yourself do not follow an ideal eating rule.

a)       Skipping Breakfast- You get up early to make sure your kids have a nourishing breakfast, but while they're eating, you're making their lunches or getting ready for work, so you don't have breakfast yourself. This is almost the story of each and every mom. Have an actual breakfast.  Eating a high-protein and carbohydrate rich breakfast helps you have a continued source of energy till your lunch time. While making your children's lunches, whip up a sandwich or a roti roll with leftover vegetables for yourself - to eat on the spot. A cereal and a fruit is all you need to take on some days. Keep prepared fruit/ dry fruit shakes in the fridge or take them to your office for breakfast on the go.

b)       Small frequent meals- The “breakfast skipping” start to the day will always catch up with you. You're so hungry; you will down a high calorie wada pav/ burger which are the only snacks available at work, with a big mug of strong tea or coffee at the canteen. Pack up some healthy back up. Pack a slice of low-fat cheese, a fruit such as an apple or a banana, whole-grain biscuits, khakhras or sugar-free low-fat yogurt or a handful of peanuts/ walnuts or almonds.

c)       Bites and licks- It’s sampling time if you have not had your evening snack. You're so hungry while making dinner, you're sampling everything, and that doesn't in the least stop you from loading up your plate when the dinner ready. The answer to this is as simple as it sounds- when you want to then commit to eating. To discourage sampling, make it a rule to put your food on a plate and pull up a chair to eat it.

d)       Trash bin- Have you ever noticed how you finish up your kid’s leftover meals, how you nibble from his plate while you feed him or how you try and empty the vessels so that no food is left over. Well you may not realize this but every small bite counts. Always eat only as much as your body asks for. Avoid eating to clear the vessels. You are not a trash bin. Eat only as much to nourish your body. Avoid feeding your kids when you are on an empty stomach or eat your meal too along with them.

e)       Late nights- It’s late in the night and you have just cleared your kitchen and now you have a little time to yourself. So what do you do? You dish out some ice cream or grab the cookie box or spread butter on toast, then curl up on the sofa and watch TV. Turning off the television not only frees you. It is observed that doing desk work or chatting on the phone burned more calories than TV watching. In case you have to then go in for a cup of skim milk, fruit or curd.

2)       Exercise/ Activity time: The kids are either in front of the computer or you send them out to play while you work on your laptop or are again busy in the kitchen. Send everyone to the park/compound including you. Take a walk, or ride a bike; give yourself a “me” time too. If you are at work make it a point to walk it up to the nearest bus stop or train station. This will help you burn some calories. This is also not the right time to indulge in the roadside junk. Make it a point to have a small healthy snack with your tea so as to avoid the temptation of grabbing a bag of chips to eat in the bus.

3)       Beauty sleep- Don't eat – sleep. Missing sleep puts you into a state of chronic fatigue, making you more likely to eat (usually spicy and sweet foods) to keep up your energy. Sleep deprivation makes your body hormones haywire, altering the production of the hormones that regulate hunger and satiety - and making you crave even more high-calorie foods. Prioritize and cut out some activities if you must, just do whatever it takes to get the required amount of sleep. A good sleep keeps your skin and hair healthy too, so no wonder you call it beauty sleep.

4)       Perfect Woman Syndrome- Most of the times we Indian women get caught up in “The Perfect Mom/ Woman Syndrome”. We try so hard and do so much to be the best mom, wife, daughter in law possible. And even after all our tireless efforts we feel like we need to be “better”. As a woman we often tend to take pride in our selfless nurturing of others, but we also tend to lack the ability to nurture and show compassion toward our self. Remember, you can take care of your family better only when you can take care of yourself. Focus on your positive qualities and give a pat on your back for achieving all you have.

5)       Forget the guilt- We are so busy taking care of others, we forget and even feel guilty about taking care of our ‘whole self’. Try and get a balance in life. Don’t forget the value of healthy eating and exercise. When you protect your own health, you have more stamina to keep up with your busy life and provide the best to your family and yourself both physically and emotionally. Pamper yourself to an hour of spa or just have a time out of being a mom for a change and visit your friend.

6)       Make yourself a priority- Be it just relaxing, eating, exercising or socializing, it’s important to make time for you. After all, only when you’re physically and mentally healthy can you give your best to your family. Your children also learn from you so, be that perfect example for them.

7)       Enjoy all the roles- Whether it is married life, being a mom or even work, enjoy each and every role you play in life. Life can be simple, don’t complicate it.

As busy women we have so many roles to fill. We strive for perfection as a mother, spouse, sister, daughter, friend and a professional. Take a step back and think about how to appreciate and celebrate all our roles, or at the least, how to nurture ourselves as busy women.

HAPPY WOMAN’S DAY- Not only today but everyday because every day is your day.

A GOOD DIET TO HELP STRENUOUS STUDY DAYS

Exams are here again. As always we tend to neglect our food in the process of concentrating on studies. But we forget that to concentrate on studies we have to concentrate on taking a healthy diet.

Here are a few diet tips that will help you balance your study as well as diet.

ü  Eat small and nourishing meals every three hours, instead of just 2-3 heavy meals. The brain needs constant supply of energy and a heavy meal will divert the blood supply to digest the heavy meal.

ü  Your daily diet must include 2-3 fresh, seasonal fruits. Start your day with a boost of fruit energy. Have a banana with a tablespoon of honey as the first meal of the day. Fruits provide you not only with fiber, vitamins and minerals but also simple and complex carbohydrates for short and long duration of energy supply when studying. The fiber will also help to keep the bowel movement clear.

ü  A good breakfast is a must for anyone. The breakfast must contain foods with complex carbohydrates like flakes, oats, rawa (semolina), daliya (wheat cracks), poha (rice flakes) or pav with vegetables and a protein source such as eggs, milk, pulse, sprouts or paneer.

ü  Nuts and dry fruits like almonds, walnuts, and dates provide nutrients which enhance brain power and concentration and also provide extended source of energy supply.

ü  Include potassium rich coconut water, citrus fruits/ juices and soups in your diet.

ü  Green leafy vegetables, pulses and nuts will also provide vitamins and minerals to help avoid anemia. (Anemia is a common problem causing difficulty in concentration.)

ü  Including milk as a bed-time meal and curd/lassi/buttermilk after lunch or as a mid-meal assures a supply of Vitamin B12 too.

ü  Drink plenty of water to keep your body hydrated. Always keep a glass of water beside you to remember to take sips of water every 15 minutes.

ü  Basic exercise like stretching, walking or yoga with meditation will help to reduce negative stress and also help you to get good sleep.

ü  Avoid junk foods as they will provide you no nutrition.

ü  Avoid stimulants like tea, coffee or colas as they may seem to perk you up but the energy does not sustain for long. Too much may even cause bloating or acidity.

ü  Avoid aerated drinks as they are full of sugar and may cause rapid rise in blood sugar levels causing a sudden rise and drop in sugar levels.

ü  Chocolates may seem to may you feel good but the sudden rise and fall of sugar it causes in the blood can lead to trembling nervousness and panic.

ü  Have your dinner if possible a little earlier than 9-10pm.

ü  Keep about 2 hours between dinner and your bedtime.

ü  Have a sound sleep for at least 7-8 hours daily.

Remember your body and mind need the fuel to help you perform the best. So, nourish it and take care of it and it will do the same for you.

Have a healthy exam.

EAT YOUR WAY TO A HEALTHY YOU

The idea behind eating several small meals a day isn’t to just make you lose weight. This method is meant to help you eat less throughout the day rather than stuffing yourself in the three main meals.

I feel this makes more sense. Instead of making a mad rush to that large meal and in turn also stressing out and then ending up eating heavy and unhealthy, it is better to take a healthy snack in between the main meals. That way when it’s time for your delicious meal, you can portion control it in a way that fits your desire to eat and your body’s requirement.

This does not negate any enjoyment, does not make you feel an unwanted restraint, but let’s you have more of an enjoyable control on your food intake. Is this not what getting fit is about? Reasonable amounts of exercise along with a reasonable amount of restraint towards how much food is consumed all at once- that’s the philosophy.

Allow your body to digest the food gradually and use up the energy “now” and avoid that point where the body decides to try to store up the excess energy as fat which is ultimately never used.

So, the theory is very simple. Eating 6 small meals a day will speed up your metabolism and help you burn much more fat than if you were to eat 3 bigger meals a day.

Now after having stated this I would also like to mention that in my experience and from what I’ve observed you also have to understand a few loop holes in changing the way you eat.

We are designed to thrive on eating when we are hungry and continuing to eat until we reach satisfaction. This can become a wrong habit if we don’t understand what is healthy snacking. Just eating frequently is not the aim but eating portioned or healthy is more important. 

Continuing to snack on small meals throughout the day seems to be impractical most of the time when you do not understand what the mid meals should include. For example; eating a fruit early in the morning or instead of having the fruit along with your breakfast you can have it after some time of having had your breakfast. Also instead of having your curd or yoghurt along with your lunch you can have it as a mid afternoon snack. So, this is actually as easy as it sounds. All you need is the awareness, the control and the positive desire and drive to achieve the health for your body.

It’s not just “how often” we eat during the day that’s going to help us keep the fat away, but also its “what we eat and how much of it” that we need to be careful about.

We just don’t want to believe that we can enjoy “eating correctly”. Dieting/ weight loss is the most insulted word and it not only makes it painful for us but abusive to our bodies.

The only way to lose weight is slowly and sensibly. “Good sleep, regular exercise and enjoying frequent healthy meals” is all we need to lose weight.

So, eat your way to fat loss and a healthy you.