EAT LOCAL AND SEASONAL

A well-nourished body, mind and the way we eat affects our health. If we eat badly then we can expect that we may have poor health too. In the same way, the way that we eat has a tremendous impact on our health. Eating healthy only happens when our food is rich in nutrients.

Nowadays we have become so accustomed to eating foods grown in faraway places / foreign foods/ expensive foods that we do not give it a second thought. Most produce we receive travels an average of few thousand miles before it gets into our markets. Just think about it, the oranges or the apple you eat probably come from California and New Zealand. The distance your food travels has serious effects on your health.

When foods are brought in from a distance it is impossible to identify the pesticides used and the route taken to grow and transport the food to local supermarkets. Other countries might not have the same controls and safety regulations that we do. Control over what you are putting on your plate and body is limited.

Locally grown produce tend to use fewer chemicals. Fruits and vegetables have a longer time to ripen naturally especially when in season. The food will be fresher, often having been picked within 24 hours at the most. This means the food will be more delicious and contain more nutritional value.

Eating locally grown foods is just plain safer. Food that has to travel a long distance to get from farm to plate has a far greater risk of food contamination and lack of nutrition. Fruits that have travelled long distances will have lost its vitamin content, bioflavonoids, microminerals and its taste too.

Eating foods grown locally gives you a greater variety. Local produce translates to eating foods when they are in season. This means you will be enjoying foods when they are the most abundant, at their nutritional peak, and the least expensive.

Eating local and seasonal foods will ensure retention of its nutritional value, taste, texture, flavor and special properties which will then help our digestive system. Better your nourishment better is your digestion and therefore better is the assimilation.

But this does not mean you cannot eat exotic foods but it means don’t spend on it at the cost of not eating what is grown locally and seasonally. By eating locally grown and seasonal produce we will ensure that our family is eating fresher, tastier fruits and vegetables while safeguarding the health.

Healthy Ramadan Diet

During Ramadan, the diet is radically altered. Meals get condensed in mornings (pre-dawn meal) and evenings, with no intake in-between for an extended period of time. The changes in diet aren't well tolerated by all if fasting is not followed properly.

Eating a variety of foods using principles of moderation and balance is not only important on other days but also during the Ramadan when you fast from dawn to sunset. During any fast the metabolic rate of a fasting person slows down and other regulatory mechanisms start functioning. Body and dietary fat is efficiently utilized. Consuming total food intake that is less than the total food intake during normal days is sufficient to maintain a person's health. A balanced diet improves blood cholesterol profile, reduces gastric acidity, prevents constipation and other digestive problems, and contributes to an active and healthy life style too. Remember, there is no need to consume excess food at any given meal.

The diet should not differ very much from our normal diet and should be as simple as possible.

Considering the long hours of fasting, one must consume slow
digesting foods i.e. fiber rich foods rather than fast-digesting foods. Slow digesting foods provide energy which lasts up to 8 hours, while fast-digesting foods provide only short term energy lasting for about only 3 to 4 hours.
-Slow-digesting foods are whole-grains and seeds such as barley, wheat, oats, semolina, beans, lentils, whole meal flour, and unpolished rice. These are called complex carbohydrates. Also vegetables (like green beans, peas, and spinach), fruit with skin, dried fruit (such as dates, raisins, dried apricots, figs, prunes, and almonds) are all examples of fiber rich foods.
-Fast-burning foods are foods such as sugar and white flour. They are called refined carbohydrates. To be healthy during this month, one must consume food from the major food groups: bread and cereal, milk and dairy product, meat, pulses and bean, vegetable and fruit.

The pre-dawn meal:
The body's immediate need at the time of the pre-dawn meal is to get an easily available energy source in the form of glucose for every living cell, particularly the brain and nerve cells. Dates, fruits and juices are good sources of sugars. Dates and juice bring low blood glucose levels to normal levels. Juice and soup help maintain water and mineral balance in the body. An unbalanced diet and too many servings of sherbets and sweets with added sugar have been found to be unhealthy.

Dinner:
Consume foods from all the following food groups.

Meat/Bean/Pulse Group:
Include foods such as chicken, beef, lamb, goat, fish, green pea, chickpea (chana, humus), green gram, black gram, lentil, lima bean and other beans. Meat and beans are a good source of protein, minerals, and certain vitamins. Beans are a good source of dietary fiber, as well.
Bread/Cereal Group:
Include whole wheat bread, cooked rice or roti. This group is a good source of complex carbohydrates, which are a good source of energy and provide some protein, minerals, and dietary fiber.
Milk Group:
Milk or butter-milk, yogurt or cottage cheese. Milk and dairy products are good sources of protein and calcium.
Vegetable Group:
Include mixed vegetable salad (lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or cabbage or beetroot as desired). Cooked vegetables such as guar beans, french beans, okra (bhindi), eggplant (baigan), bottle gourd (lauki), cabbage, spinach, methi. Vegetables are a good source of dietary fiber, vitamin A, carotene, lycopenes, and other photochemicals, which are antioxidants.
Fruits Group:
Include citrus and/or other fruits. Eat fruits about as a fast breaker a few minutes before the main meal so as to facilitate digestion and prevent many gastrointestinal problems. Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber and many other minerals and vitamins.
Fruits and mixed nuts may be eaten as a snack after dinner or before sleep as a late night cheat snack.
Some Tips:

ü  Drink as much water, fruit juices, coconut water, lime water as possible between breaking fast and bedtime so that your body may adjust fluid levels in time and also avoid dehydration.

ü  Consume sufficient vegetables at meals.

ü  Avoid intake of high sugar (table sugar) foods through sweets or other forms.

ü  Avoid spicy foods.

ü  Avoid over-eating in any meal.

ü  Avoid excessive caffeine drinks such as coke, coffee or tea. Caffeine is a diuretic.

ü  Smoking is a health risk factor. Avoid smoking cigarettes. Smoking negatively affects utilization of various vitamins, metabolites and enzyme systems in the body.

ü  Complex carbohydrates should be included at pre-dawn meals so that the food lasts longer making you less hungry.

ü  Dates/raisins are excellent source of sugar, fiber, carbohydrates, potassium and magnesium.

ü  Almonds are rich in protein and fiber with less fat.

ü  Bananas are a good source of potassium, magnesium and carbohydrates.

ü  It is recommended that everyone engage in some kind of light exercise, such as stretching or walking.

In summary, intake of a balanced diet is important to maintain good health, sustain an active lifestyle and attain the full benefits of Ramadan.

BEAT THE MONSOON BLUES

The monsoon not only dampens your immunity but along with it also exposes you to many diseases. Monsoon is the time when diseases of the digestive system are rampant. The cool monsoon climate tempts you to binge on those bhajiyas and sweets. But give in to that hearty appetite with a bit of caution.

The monsoons reduce our immunity making us susceptible to many diseases which are commonly associated with this season (Malaria, Jaundice and gastrointestinal infections like typhoid, cholera and viral infections like cold and cough). While we do take the regular precautions, here are a few tips that will help you to eat well, increase your power of digestion and strengthen the digestive system during the rains.

ü  Drink boiled water.

ü  Avoid street foods or foods made in bulk.

ü  Do not over eat or eat when not hungry as the digestion is weak during the monsoons and will invite indigestion and the accompanied illnesses.

ü  Eat moderate quantities of food as our digestive power is a bit low during this season.

ü  Drink warm beverages like a ginger and mint tea or clear soups.

ü  Include foods like tamarind, tomato, kokum, lime or fresh buttermilk in your diet.

ü  Mong dal is the easiest to digest of all the dals. A hot moong dal soup would do wonders for a vegetarian.

ü  Cereals like rice, millets and corn or oats are also easy to digest.

ü  Pepper, methi (fenugreek seeds), garlic, ginger, dry ginger powder (soonth), jeera, basil leaves (tulsi leaves), tamarind (haldi), asafetida (hing) added to foods help increase the digestion and thus immunity.

ü  Seasonal vegetables like gourd vegetables (doodhi, karela, padwal), ladyfinger (bhindi), suran (elephant’s foot) and brinjal (baingan) are good in this season.

ü  Pomegranates, chickoos, bananas are best utilized in this season.

ü  Non vegetarian foods should be taken in moderate amounts and in the form of light stews or soups and not rich gravies.

ü  Eating a few dates, raisins, almonds, cashew nuts and peanuts will help improve iron intake apart from other vital nutrients.

ü  Eat foods as fresh as possible. In case eating or storing leftover foods try to be careful to see that the foods are cooked well and heat it well when removed from the refrigerator.

ü  Have plenty of water even if you are not thirsty. Dehydration is possible even during the monsoons.

Other tips:

Ø  Have a glass of warm water with a teaspoon of honey early in the morning to help flush out the system of toxins.

Ø  Have a teaspoon of honey and fresh ginger juice/ dry ginger powder twice a day.

Ø  Amla and citrus fruits will help improve immunity.

Ø  Avoid aerated/ alcoholic/ caffeinated drinks. Drinking herbal tea is a better option.

Ø  Avoid very greasy and spicy foods.

Ø  Avoid foods that are not cooked especially outside foods like raw salads or chutneys.

Ø  Avoid highly salted foods.

Ø  Food poisoning from E- coli, salmonella or other contaminants are common in this season. Eat only well-cooked and hot food. Throw out food, which has a strange odour or mould.

Ø  Avoid sea foods and half cooked/ raw eggs in this season.

Ø  Keep yourself warm as the low temperatures help the infectious organisms to thrive.

So, keep your body resistant against diseases by boosting your immunity and taking precautions against the diseases common during this season.

 

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.