Nutrition and me: Walnuts for a healthy you

Nutrition and me:


Walnutsfor a healthy YOU
Of all the foods that ...: Walnuts for a healthy YOU Of all the foods that exist in nature, Nuts are the ones which can be labelled as a complete food. Wit...

Walnuts for a healthy YOU

Of all the foods that exist in nature, Nuts are the ones which can be labelled as a complete food. With a excellent blend of carbs, proteins, fats, vitamins and minerals, they possess some remarkable health properties.

Walnuts grab the top place in the whole list because of its extra-ordinary nutrient content.

Omega-3 fatty acids, vital for brain development, is found in highest quantities in walnuts. In fact, consuming 25 g of walnuts daily fulfils approximately 90% of the Recommended Dietary Intake (RDI) of omega-3 fatty acids. An astonishing fact regarding this wonder nut is that their shape resembles the shape of a human brain!!!! No wonder, they are just ideal for human brain development....try and notice the next time you have these nuts.

Walnuts, because of their fatty acid composition are heart friendly. It contains about 72% monounsaturated fatty acids which are known to reduce “bad” cholesterol (LDL) and increase the “healthy” cholesterol (HDL). The favourable lipid content of the nuts and its more than favourable effect on blood cholesterol levels is cardio-protective and also protects against strokes.

With 2.6 gm fiber/ 100 gm nuts and a Glycemic Index of 15, its an ideal snack for diabetics. Also its high MUFA content helps in controlling blood sugar levels.

The fiber levels and the fatty acid composition also make it ideal for weight reduction. A handful in the morning helps in boosting the metabolism and a handful as a snack during any time of the day helps to furnish the required amount of energy for one to be on the go.

Additionally, they are a rich source of vitamins (especially vit. E and B-complex), minerals (copper, manganese, zinc etc.) and is packed with anti-oxiddants – a recipe one requires for a glowing, healthy skin and flowing hair.

With all these benefits wrapped in one wholesome NUT, its advisable to grab a handful everyday!!!!!

Health on High

Making children eat health food is quite a task and I am sure most of you would agree with me. Children are less likely to satisfy with out traditional menus, though we all try to make it a point to make them eat the conventional food once a day, still preparing the next meal to be contemporary, different, tasty and yet healthy is very challenging.
I encounter this problem everyday so I am always on a lookout for new, tasty and healthy recipes. Yesterday my search ended with the "Thai Stir fried broccoli chicken" at sailusfood .com (http://www.sailusfood.com/2010/05/02/quick-summer-meals-thai-stir-fried-broccoli-chicken/). Being a vegetarian, i tried this recipe but with a twist.
Being a nutrition person my aim is always to prepare a meal which is wholesome, tasty and yet healthy and therefore, I am on the lookout for various new recipes. I always try the recipes and make the modifications which make them healthier for kids especially.
The modification I made in this recipe was not at all disappointing - in fact my kid loved it and I am sure yours will love it too.
The original recipe used chicken and broccoli as the main ingredient with some other vegetables too. I modified it by replacing chicken with noodles, added a lot of vegetables like green beans, carrots, onions, tomatoes, sweet corn and adding a dash of sprouts and spring onions. So this completed my recipe technically and nutritionally. The dressing however was the same as the original one and believe me its a very tangy dressing which can be used in a variety of food preparations. 
Noodles being a all time favorite with kids, can help you to achieve a major success for the task of feeding veggies especially the green ones to your kids. You can add any vegetables of your choice to this dish and can use pasta, rice, broken wheat (dalia), oats or even whole wheat bread to make it more nutritious. Sprouts can be replaced by paneer/ tofu. Grated cheese can also be added.
The use of peanut butter and lemon juice together gave it a very tangy taste. So even the so called and the most popular "junkie" could also turned into a healthy and a wholesome meal!!!!!
Here's my version of the original recipe:

Ingredients:

Ching's Veg Hakka Noodles - 2 bricks

Moong sprouts (Green Gram sprouts) (boiled and drained) - 1 cup
Carrots (finely chopped/ juliennes) - 1 cup
Green beans (finely chopped) - 1 cup
Bell pepper (any color of choice; finely chopped) - 1 cup
Sweet corn - 1 cup
Onions (finely chopped/ juliennes) - 2 no.s
Tomatoes (finely chopped) - 1 cup
Cabbage (shredded) -  half of 1 small cabbage
Spring onions (finely chopped) - for garnish 
Olive oil - 2 tsp
Dressing recipe - 
Peanut butter - 3 tbsp
Honey - 3 tsp
Chilli flakes - 2 tsp
Vinegar/ lemon juice - to taste
salt - to taste
Water (hot) - 3-4 tbsp 

Procedure - 
1. Boil the noodles as directed on the pack and keep them aside to drain. Roll them in oil, so that they do not stick.
2. Heat 2 tsp of olive in a non-stick pan. Fry the onions. Add carrots and beans. Add some salt and cover the pan for 2 minutes till the beans and carrots become a little tender.
3. Now add all other veggies and sprouts and saute them on a high flame. 
4. Add the noodles.
5. Mix all the dressing ingredients and add to the veggies and noodles and mix well.

The healthy tangy and tasty noodles are ready to be served. This measurement would serve four.

Atkins diet revisited

Atkins Diet or the Ketogenic diet is one of the most popular weight reduction diets. Low carbohydrate, medium protein and a high fat diet are the fundamentals of this particular form of diet. The credit of popularizing the ketogenic diet for weight reduction goes to Dr. Robert Atkins in 1958. He used this diet to resolve his own overweight condition and was successful to a good extent. He then published several books regarding this diet, the first one being “Dr. Atkins' Diet Revolution in 1972 and the latest one being The New Atkins for a New You in 2010. This book covers a lot of new information which had not been previously covered including nutrient rich foods as Atkins diet has often been criticized of being nutrient deficient. The diet regime has been the most controversial one yet the most popular!!!

The scientific basis:

The Atkins diet finds its roots in basic human metabolism. We all are aware that we need energy not only to survive but also is energy required by the human body for carrying out all its vital functions. This energy that the human body uses is derived from the food we eat. The food that we eat is comprised of carbohydrates, proteins and fats which are energy producing and vitamins and mineral which do not provide any energy. So we keep our focus on Carbs, fats and proteins. Out of the three, fat provides the highest energy that is 9 Kcal/ gm; whereas proteins and carbs provide 4 Kcals/ gm. All these nutrients are then broken down to glucose through different metabolic pathways which then helps to release energy.

Of all the three energy providing nutrients, carbs are the first ones to be broken down to glucose to release energy. Also the storage form of carbs lasts for a day only. Fats are usually reserved for later use by the body or during long periods of starvation; proteins are used for muscle development.

The atkins diet is based on restricting the use of carbohydrates so that the fat reserves of the body are mobilized and converted to glucose to provide energy, thus resulting in weight loss. However the process is not all that simple as written and involves a number of hormonal interplay before fat being used as an energy source. Another theory that Atkins Diet is based on is the fact that the glucose, after being used for energy purposes and being stored in muscles and liver as glycogen, the remaining is converted to fat and stored in the body resulting in weight gain. So if fat is being used for energy giving purpose, it will help in weight reduction and will also prevent weight gain from excess carbs.

How it works:

As stated earlier, the Atkins diet is based on carbohydrate restriction. But not all kinds of carbs are restricted. Only the “net carbs” (digestible carbohydrate grams that affect blood sugar less fibre grams) which provide energy upon breakdown are restricted. Carbs in the form of fibre are allowed and can be consumed liberally as fibre is not digested by the human body and excreted as such.

Also the use of a high fat diet helps in retarding the digestion as high fat foods take time to be digested which helps in reducing the hunger sensation. In contrast, a high fibre and a low fat diet is easily digested resulting in increased hunger. Hunger suppression is one of the most common cause of dietary regime failures. However, studies claim that Atkins diet is easy to adhere to.

What to eat:

There are four phases of the dietary regime.

The Atkins diet starts with the Induction phase where the body has to be induced to switch over the energy source from carbs to fats. This procedure requires ketosis (breakdown of fat for energy) to be trigerred. This is done by severe carbohydrate restriction for one week. During this period, the net carbohydrate intake is restricted to 20 gms. Foods of choice may be high protein foods like milk, eggs, meats, chicken, tofu which are generally low in carbs.

Use plenty of raw whole vegetables like cucumber, tomatoes, asparagus, spinach, pumpkin, cabbage, capsicum etc.  so as to increase the bulk of the diet. Vegetables are generally high in fibre. Cheese is another preferred food. Though many cheeses are not very high in carbs, careful reading of the labels is required as some cheeses may be high in carbs. 3-4 ounces of cheese/ day is acceptable.

Then use liberal fats and oils. Olive oil/ peanut/ canola oil is the preferable choice; however small amounts of sunflower/ safflower/ soyabean oil may be used. Choose for regular fat mayonnaise and salad dressings. Peanut butter may be a better choice than the regular butter.  Cream may also be used.

Water is considered the best beverage for people following Atkins Diet. Its helpful in removing the extra ketones from the body which are produced as a result of fat metabolism. Also its a zero calorie drink. Decaffeinated coffee, herbal green teas may be used, however, with no sugar in it. Aerated drinks, cola and juice need to be strictly avoided. However, you can use sucralose (splenda) as an artificial sweetner, which will provide you with the sweetness but not the sugar.

Alcoholic drinks are not allowed during this phase.

Most of you will see the maximum weight loss during this period.

 

The second phase is the ongoing weight loss phase. The Ongoing Weight Loss (OWL) phase of Atkins consists of small, incremental increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 net grams, a very low amount of carbohydrate. The main aim of this phase is to continue the on-going weight loss and has to be continued till the weight is with in 4.5 kg of the target weight.

During the first week of the OWL phase, the vegetables acceptable in the induction phase like asparagus, cauliflower or avocadoes. The next rung to be climbed is the inclusion of cheese, nuts and seeds. This may include peanuts, sesame seeds, almonds, walnuts, cashews etc. The rungs of the carb ladder suggested by The Atkins Diet is given below. However, you can choose from the rungs of the ladder and avoid some like alcohol, which is not necessary.

• increase acceptable vegetables
• Cheese
• Nuts and seeds
• Berries
• Alcohol
• Legumes
• Other fruits
• Starchy vegetables
• Whole grains

The third phase is the pre-maintenance phase. Daily net carbohydrates intake is increased again this time by 10 grams each week from the latter groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance". This is the maximum number of carbohydrates a dieter can eat each day without gaining weight. This may well be above the level of carbohydrates that induce ketosis on a testing stick. As a result, it is not necessary to maintain a positive ketosis test long term.
Dieters may be able to add some of the forbidden carbs back into their diet once a week. In this phase, according to the Atkin diet, one's body is beginning to lose the protection of ketosis as one prepares for the last phase which is Lifetime Maintenance.
Dieters are encouraged to continue to drink at least eight glasses of water per day and to increase their daily carbohydrate count by 10 grams each week as long as they continue to lose weight. The Atkins plan recommends that once dieters reach their goal weight and are able to maintain that level for a month or so, then they can increase their daily carb consumption by another 10 grams to see that is possible without gaining. If one gains weight at the level, the plan recommends that one drops back levels of carbohydrates in 10 grams increments. It may take several weeks to find one's individual tipping point.
The fourth and the last phase in the maintenance phase. This phase is intended to carry and continue the eating patterns that had been practices well during the previous phases. The favourite carbs can be consumed in small quantities but you will always have to check the quantity of carbs so as to maintain your weight.
Also you have the option of starting it all over again if you feel that you have started to gain weight again!!!!
Controversies:
The Atkins diet has always been surrounded by controversies. The medical circle for nearly three decades and presently argues the disadvantages of a high fat diet. But the promoters of The Atkins diet believe that this kind of a high fat and a low carb diet is better metabolically and provides protection against the metabolic syndrome. They also rule out the possible risk of heart diseases that may occur due to such a high fat consumption.
Also some people believe that such kind of diet is not easy adhere on to and people may loose command soon but the diet also seems to be very popular at the same time.
Nevertheless, whatever are the controversies and misconceptions regarding the Atkins diet, it is very popular and effective for short term weight loss. Long term results would depend on how seriously people are able to follow it and adhere to it.

 

Make “D” while the Sun shines

The common saying – “Make hay while the sun shines” is now applicable for Vitamin D also. Vit.D is an essential nutrient which performs a wide variety of vital functions in our body. Historically (I think from the time it was discovered that human skin can make Vit.D from sun rays), it has been believed that Indians have been able to synthesize adequate amounts of Vit.D but recent researches have proved this to be a disbelief. Ideally, thirty minutes of exposure of the skin over the arms and face to sunlight, without the application of sunscreen, preferably between 10 am to 2 pm (as maximum ultraviolet B rays are transmitted during this time) daily is adequate to avoid Vit. D deficiency.

India, located between 8.4 and 37.61 N latitude, is a vast tropical and warm country. Most of the Indian regions receive ample amount of sunlight throughout the year. Also being a agricultural and a rural country, most of the people spend time outdoors in the sun, so the time exposed to the sunlight is quite high.  Earlier, Vit.D deficiency was considered to be disease of west, since the amount of exposure to sunlight among the western countries is very less. Surprisingly, recent researches have shown that there has been an increase in the incidence of Vit.D deficiency among Indians as well.

There may be various reasons for us developing this deficiency inspite of the widespread availability of sunlight in our country.:

Ø  Darker skin pigmentation and the changes which have accompanied India’s modernization, including increased hours spent working indoors and pollution, limit sun exposure for many.

Ø  Changing food fads and food habits contribute to low dietary calcium and Vit. D intake;

Ø  High fibre diet containing phosphorus and phytates which can deplete Vit. D stores and increase calcium requirement;

Ø  Genetic factors like having increased 25(OH)D-24-hydroxylase which degrades 25(OH)D to inactive metabolites;

Ø  It has been shown that increment in serum 25(OH)D in response to treatment depends on the heritability of Vit. D binding protein;

Ø  Increased pollution may also hamper the synthesis of Vit. D in the skin;

Ø  Repeated, unspaced and unplanned pregnancies in already deficient patients may aggravate Vit. D deficiency in both the mother and the foetus.     

However, in our scenario, our dietary habits are also to be blamed. Predominantly vegetarian, we do not have much choice as far as Vit.D is concerned; the vitamin is primarily present in non-vegetarian foods. Also till date, no focus has been shifted by the policy makers regarding the fortification of common foods with Vit.D.  

Earlier Vit.D deficiency was only thought to be present in children of lower socio-economic status but now the picture seems to be changing. The nutrient deficiency is now being commonly found in otherwise healthy children and adults. Deficiency of Vit.D at such a small age may hamper appropriate growth and development since childhood resulting in a clinical condition termed as rickets whereas in adults it may lead to an early onset of osteo-porosis. However, the vitamin now has been shown to play a variety of roles ranging from an anti-oxidant to that being a anti-cancer nutrient.

Given our lifestyle, I believe almost all of us would be Vit.D deficient. There are no specific symptoms of Vit.D deficiency. It may start of as vague unexplainable joint pains in some while in others it could be skin rashes. None of us are adequately exposed to sun, nor does our diet contains foods that may help to improve the deficiency. The only way we can fight this deficiency is by oral supplementation in the form of sachets or capsules.
Its been a high time now to open our eyes to a problem which was probably long standing but we recognized it quite late. According to a estimate by WHO, approximately one billion people in world have Vit.D deficiency.

Until fairly recently, Vit. D deficiency in children has been observed in essentially every country in the world. It affects a large proportion of population, irrespective of age and sex. The reason for delay in recognition is perhaps Vit. D is the most under-rated nutrient in the world of nutrition probably because it’s “free”. But the truth is, unawareness as most people don’t know the real story of Vit. D and health.

A Mango a day......

Summers are here and at peak – a perfect season for enjoying mangoes. I am sure you all must be fond of mangoes, the king of fruits and our national fruit. In our sacred Upanishads, mangoes have been regarded as the “Food of Gods”. Mangoes are grown almost all over India and remain the prime delicacy of this hot season.  

Mangoes are being cultivated in India since times immemorial. This tropical fruit finds its mention in certain poetries of Kalidas. Amir Khusro, the great urdu poet commented “Aam meethe hone chahiye aur khoob saare hone chahiye”. So mangoes are being loved since ages. Also, the fruit is available in more than 100 varieties, with each variety having its unique and characteristic flavour.

Mangoes are not only great in taste but also they are great nutritionally. In fact this king of fruits is a package of several nutrients.

Mangoes offer a host of nutritional benefits and thus the old age saying “An apple a day keeps the doctor away” can well be used for mangoes also. The fruit is so full of goodness that it serves as a perfect breakfast, snack and dessert for this hot season.

100 gm of mangoes provides approximately 60-70 kcals, is high in sugar, low in fats and proteins.

Mangoes are a very rich source of pre-biotic fiber. Pre-biotics are non functional food ingredients which promote the growth of bacteria beneficial for the intestines. In this way, the king offers protection against colon cancer and intestinal diseases.

The fruit is very rich in poly-phenolic flavanoid compounds which provide protection against various types of cancer.

Talking of vitamins, mangoes are a very rich source of beta-carotene which is a precursor of Vitamin A. 100 gm of the fresh fruit provides approximately 25%  of the recommended daily levels of Vitamin A. The vitamin is required by the human body for the maintenance for healthy skin and eyes and most importantly for normal vision.

Another important vitamin that this fruit provides in ample is Vitamin C. Vitamin C is an anti-oxidant which helps the body to fight against infection as well as delay aging by removing the free toxic radicals from the body. These anti-oxidant properties are further enhanced by the presence of Vitamin E, which itself is an anti-oxidant.

With regards to minerals, mangoes present the ideal combination. Its a low sodium and a high potassium fruit. So this is the good news for people with high blood pressure; however, patients with kidney diseases need to avoid mangoes.

The peel of mangoes is rich in insoluble fibre whereby making it helpful for our gastro-intestinal tract.

However, the goodness of mangoes is not meant for diabetics. However, the fruit is an incredible source of vitamins and minerals, its high glycemic index (attributed to the high sugar content of the fruit) makes it unsuitable for people with diabetes. The response of blood sugar to the sugar of the fruit is very high so its advisable for diabetics to consume the fruit in moderate quantity.

Almost every part of the fruit is used for edible purposes. In some northern parts of the country, even the peel is consumed. Raw mangoes are used for making beverage commonly known as “Panna” and for making pickles. Ripe mangoes may be eaten raw and fresh and are also used for making desserts and puddings, the most famous being “Aamras”.

So for knowing about the goodness of mangoes, get a dozen of them and enjoy them......if nothing else, they are superb in taste at least!!!!!! 

Beat the Heat with What you EAT

Summers are here for quite long now and temperature is soaring high day by day. With the onset of summers, sun starts shining bright at the very beginning of the day and the hot winds hold sway. This phenomenon stays around for most of the day. This heat of the sun not only makes us tired but also depletes the body of several vital nutrients through perspiration.

Very often in summers we feel “not hungry”. Actually the heat suppresses our appetite as a result of which we tend to eat less. This in turn leads to deficiency of essential substances in the body.

Your diet needs attention during this season. Not only the losses from the body are high but also this weather makes the body prone to a lot of infections and thus diseases. So, here we come with the solution to all these problems. A simple and easy guide about foods to be consumed during this season will help you to remain fit and cool.

Water: The most essential “nutrient” of the season. Just as the lakes and wells around us go dry in this season, the body also dehydrates and the requirement for water increases. Water helps to cool and rehydrate the body, protecting it from various deleterious effects of sun and heat. So one should be drinking water even if they are not thirsty because your body requires it!!! Drinking water before moving out in sun is helpful in preventing heat stroke. However, in summers one should be cautious about the source of the drinking water. If the water is dirty or contaminated in any form, it would be doing more harm than help. So drink water but make sure its safe and clean.

Cereals: Wheat, barley and brown rice are considered to the “cool” cereals. While most of us are eating wheat chapattis everyday, barley is also a very good option for a change. Brown rice is more nutritious, easy to digest and low on carbs as compared to our conventional white rice. Wheat dalia either with milk or with vegetables in the form of a chilled salad is a nice option to charge yourself for the day.

Pulses: Most of us consider pulses to be a “hard to digest” food. Of course, it would be if you eat the traditional dal makhani!!!! It definitely tastes good but is difficult for the stomach considering the amount of fat and cream that goes in. Instead try for healthier options like sprouts, lentil soup or even sattu. A lot of veggies with a dash of lemon added in sprouts or boiled lobia/ rajmah makes up for a good, nutritious and a light snack.

Vegetables: The nature does it all!!! If it created a heated weather, it also created the vegetables for the season. Most of the summer vegetables like tinda, torai, fali, lauki, bhindi, brinjals, kaddu have high content of water and essential minerals which we tend to lose during perspiration. Fresh kakadi, kheera and tomatoes are excellent salad options for the season. However, one should be cautious to wash them thoroughly before using them.

Fruits: The season has all the fruits to combat the heat and refresh the body. Water melon, musk melon, masumbi, lichi and bananas are very cooling for the body. Water content of these fruits is high and they also make up for the vitamin and mineral deficits caused by excess sweat. A chilled fruit salad in the evening refreshes and rehydrates the body after a hot day. However, people with diabetes and kidney diseases need to consult before including these fruits in their diet.       

Milk and milk products: Cold milk is advisable in summers. Various milk products like chaach, lassi and curd are not only refreshing but also provide the necessary protein, vitamins and minerals.

Sugars and Fats: High temperatures lead to lethargy and tiredness. Heavy meals, fat laden fried foods, foods high in cream etc. are difficult to digest and further contribute to lethargy. Also these kind of foods put load on the gastric system which may result in gastric problems. Foods high in sugars may result in weight gain.

Drinks: Raw mango juice, water melon juice, thandai, neembu pani, coconut water etc. are cooling drinks and easy options for replenishing the fluid and mineral losses. Chilled vegetable soups are great appetizers and also help you to stay hydrated by making up for the fluid losses. Adding herbs like pudina, basil, thyme, lemon juice and vinegars to drinks and salads make them light, refreshing and saves off the excess calories added by heavy dressings.

Desserts: Forget your creamy heavy desserts, instead satisfy your ferocious sweet tooth with healthy fruit based desserts. Low calorie desserts like dark frozen sweet cherries, frozen grapes, chocolate covered frozen banana, grilled blackberries with white peaches and honey, grilled pineapple with pecans and rum, low fat fresh fruit ice creams and grilled banana sundaes made from low fat ice creams are also some good summer food choices. Try low fat fresh fruit yogurts and low fat fresh fruit custards for protein and calcium in your diet.    

At a glance:

Ø      Keep your body rehydrated with plenty of fluids – water, neembu pani, nariyal pani, fresh fruit juices, raw mango juice.

Ø      Before moving out in sun, drink a glass of water and carry one bottle with you but after entering from a sunny hot day, do not drink chilled water/ drinks immediately. Wait for the sweat to dry off and then drink water.

Ø      Carbonated/ cold drinks, icecreams etc. should not be used to alleviate the effects of heat. These products are high in sugars, preservatives and colours. They are acidic in nature and act as diuretics leading to water loss.    

Ø      Avoid high fat, deep fried foods and heavy cream desserts. These foods retard gastric emptying and increase the thermal effect of the system resulting in discomfort.

Ø      Limit all strenuous activity.

Ø      Minimize the intake of dried fruits; instead go ahead with fresh fruits and vegetables.

Ø      Reduce the intake of heaty foods like spinach, radish, hot peppers, garlic, beet root, pineapple etc.

Ø      Have small, light and nutritious meals.

Ø      Minimize the intake of hot, spicy and salty foods.  

Ø      Since infection is common to this season, hygiene should be taken care of.