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Your nutritional horoscope

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This Women’s Day, as you gear up to receive a surprise breakfast fit for a queen or a hastily ordered bouquet of flowers, spend some time on your horoscope.Not on issues that are personal or professional but on those that are nutritional. Although I’m not a soothsayer or savant, I can quite comfortably predict your nutritional future this year.Without knowing you or meeting you, I can safely predict that this year most of you will…

Feel the need to clean the plates

Of course, I don’t mean getting down and dirty -or is it clean? -with soap and water but eating leftovers. Beware of this obsessive need to “prevent waste“ as you eat that last half-roti or those few spoonfuls of rice just so that you’re satisfied that all the food is finished. If you continue to do so, you may be looking at a possible 4-5 kilos of weight gain in a year. The math is simple: let’s assume that the extra intake of leftover dinner and or dessert adds up to about 100 extra calories per day, if you are not able to burn it off. If you do this everyday, it totals up to 36,500 un burned calories a year. It takes 3,500 calories to gain a pound of weight, which is about 10 pounds or about 4-5 kilos of weight gained in a year. Quite simply, waste makes waist.

Eating to prevent wastage doesn’t always guarantee weight gain. But if you are struggling to lose those last few kilos, and not realising where things are going wrong, now you do. Maybe it’s time to let the leftovers be. If you cannot finish what’s on your plate, it’s not your problem ­ it’s the dust bin’s or the fridge’s.

Feel the need to be kind

I also predict that this year many of you reading this will have an inability to say “No“.The social pressure to eat can be held responsible for you going for that second helping of dessert just because your host insisted. Or be cause of people around you who encourage you to eat unhealthy foods when you’re on a diet. Just say `no’.

Feel the need to think of others all the time

Be a little selfish this year. You need to do what it takes to be more energetic, eat healthier, sleep well, and sleep on time. Because you cannot provide from an empty cup. To take care of others, you first need to take care of yourself.

Chase away approaches to nutrition that are bad for you. If you do, I can predict a healthy, nutritious year with a body that will love you for it. Happy Women’s Day.

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In Bombay Times - Ask the expert

Veto the Keto

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Ketogenic diets, that have become the Champagne of diets, have no fiz

If the next conversation you have steers towards losing weight or going on a diet, chances are it will quickly take a sharp turn into more murky waters: ketogenic diet. It’s the most popular diet right now. My clients ask about keto, celebrities whisper about it, and there are many who have already tried it. This piece talks about why you should run in the opposite direction when anyone mentions keto. And keep running. Having said that, run anyway. Exercise is good for you.

What is a keto diet?

Ketogenic diets are high in fat, adequate in protein and low absent in carb, the principle being that a diet on low carb intake will automatically turn to fat as the energy source for your body, i.e., fat won’t be stored but work as fuel.

It’s like this: Carbohydrates in food are converted into glucose, and glucose in turn, gives us energy to perform our numerous daily functions. However, in Ketogenic diets, the theory is that since there is very little carbon intake, the liver converts fat into both ketones and fatty acids. The ketone bodies, in turn, replace glucose as an energy source, which then fuels the body. Theoretically, at least.

Sounds alright, you think. And easy to follow. What’s not to like about high-fat foods? I mean butter chicken every night doesn’t sound bad, does it?
Or fried pakora’s…Well, sorry to burst your kulcha, but if it’s too good to be true, it always is. Here’s why.

Too good to be true?

First up, these diets are composed of 70-80% fat. Considering that the recommended dietary intake of fat shouldn’t exceed 5-10%, what you are essentially doing is immediately increasing your risk of contracting high-fat conditions. On diets like these, high cholesterol is also a possible fallout. But that is nothing compared to the following possible side effects associated with high-fat diets: Fatty deposits on the liver, excessive thirst, tachycardia (rapid heartbeat), fatigue, confusion, light-headness, shakiness, sweating and chills. This could also be due to the fact that many ketogenic diets online don’t always tell you which kinds of fats to use. Fats can be good: Polyunsaturated, monounsaturated, Omega-3 fatty acids, and bad: Trans fats, saturated fats. Needless to say, you need good fats.

In addition, women may In  addition, women may also experience disruption of periods, called amino . In children, these diets have been linked to kidney stones, stunted growth, and bone fractures (the latter two related to reduced Insulin Growth Factor 1).

Why veto the keto?

Second, ketogenic diets were designed for epileptic patients, primarily; which meant that the diet was created in response to a medical condition. In the absence of a problem that needs an intervention like a keto diet, are you not better off with a balanced diet? Health, like nutrition, is all about balance.

Last, and definitely not the least, the fact that these diets actually activate ketone production -enough, at least, to be a primary source of energy -is in itself doubtful. It may work for some, but not for others. And even if it does work, your body composition will change, and you will be left with a higher fat to muscle ratio. Which means that when you get back to regular eating, for how long can you go without carbs? Your metabolism will be less efficient because of the higher fat content due to the fact that muscle burns more calories, at rest, than fat.

You will wind up gaining more weight. It may work, therefore, in the short term, but definitely not in the long.

Why risk plugging your arteries, adding to your visceral fat (the precursor to many metabolic diseases) or adding to your abdominal fat when keeping it simple is all you need? It is something to think about.

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In Articles to munch on

Coco-nuts

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It’s the question I’m often asked: How nuts can we go about coconut? Okay, I’m paraphrasing, but most of my clients indeed want to know how they can integrate coconut healthfully into their daily diet. Its reputation as a high-fat food has indeed preceded it, but coconut is so much more than its calorie count…

Builds Immunity

There are good fats in coconut — like caprylic, capric and lauric fatty acids — that provide antiviral, antibacterial and antiprotozoal functions, all of which build your immunity. In addition, there is also something called monolaurin (present in coconut fat) that gives viruses a knock-out punch.

Rich Mineral Source

Coconut is also loaded with minerals, all of which do wonderful things for your body’s regular functioning. Minerals in coconut include manganese, copper, selenium, potassium, iron, phosphorus, magnesium and zinc. That makes this food a veritable bounty of goodness.

Reduces BP

Raw coconut is high in fibre, which gives it its ability to lower blood pressure. Never a bad thing, no matter what your health profile is.

Better Bowel Movements

Foods high in fibre ensure regular and smoother bowel movements, which, of course, reduce the incidence of constipation and bloating.
Having said that, coconut is also a source of saturated fats, which is a bad fat. It cannot be denied that per cup, raw coconut contains almost 24 gm of saturated fat alone, the intake of which should be limited if weight management is a goal.

Considering that adults should have anywhere between 10 and 20 gm of fats a day (depending on their body composition and weight loss needs), how do you eat coconut healthfully without tipping the scales? You can, if you:

1. Avoid it during weight loss phases

Given its high saturated fat content, I would recommend avoiding/limiting it during your weight loss phase. You can always come back to it in your weight maintenance period. The same goes for coconut oil.
2. Moderate its intake

If weight loss is not your goal, a good estimate would be to consume 30-50 gm of raw coconut per week, once a week. You can integrate this in anything to include curries, chutneys, pastes, and even healthy desserts.

3. Use fresh, grated raw coconut

The best source of coconut is freshly grated from the coconut you bought recently, preferably that day. This ensures that all its vital nutrients remain intact, and its numerous health benefits can be passed on to you.

4. Avoid coconut milk

Coconut milk is high in fat, and most cooks underestimate how much actually needs to be used when putting it in a dish. Try and avoid it as much as possible.

5. Avoid processed and pre-packaged coconut

And definitely avoid desiccated coconut, pre-packed shredded coconut, pre-packaged coconut milk, and any coconut that does not come in its natural, brown, nutty, hard casing. You want the taste of this widely-available wonderful food, yes, but why sacrifice its glorious benefits?

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In Articles to munch on

Get wired, not tired

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As you flop on your couch, lie down and stare at the ceiling, you wonder why you are so exhausted. It was not the day that had been longer or more eventful than usual  so what’s making you feel so tired?

Summers are one of the biggest causes for energy depletion. The obvious solution, of course, is to drink a lot of fluids: 10-12 glasses a day is not just preferred, it’s mandatory. Mix it up as well. Top up with chaas, nimboo paani, and the like to have a productive day. But that’s not why I’m writing this column. My point is that what and how you eat could also be the reason of your fatigue.

 

 

 

 

 

 

 

The best way to explain the relationship between energy levels and nutrition would be to understand it in terms of your blood sugar levels. Your blood sugar level needs to be stable through the day for you to feel energetic. Certain foods help keep it stable while others spike it (making you super energetic in the short term) and then send it crashing down (making you feel so tired at the end of the day, that it’s hard for you to even lift your finger), not to mention the temper flares.

Sugary and High GI foods, like cakes, chocolate, sweets, sugary drinks, cocktails, white flour etc., spike your blood sugar. Opt for the following slow-release sugars and eating habits to feel better.

 

1. FRUIT

You’d be surprised at how beautifully fruit helps you feel energised and active. About three medium-sized seasonal fruits a day -each eaten at different times and at least two hours apart -is a great and fairly unobtrusive way to snack with benefits.

2. FRESH VEGETABLES

Whether you make a salad or a freshly cooked bhaji, eat them as a main dish or include them as a sneaky side show, invite more fresh vegetables in your life. In addition to managing your sugar levels, they overflow with vital vitamins and minerals, which are good for you. During peak summer, I prefer my veggies raw, sans he extra masalas and garlic-ginger paste  chop them finely, add some healthy sprouts, chat masala and fresh coriander chutney. Chilled yogurt and rice can be happy adjuncts to make a complete meal.

3. VEGETABLE JUICES

Even unsweetened fruit juices are high in sugar. Vegetable juices work brilliantly to keep your body functioning well. Blend three different raw vegetables in a mixie. Add half the pulp back to the juice, top up with water, and season to taste. Drink daily.

4. GOOD QUALITY PROTEIN

Egg whites and lean protein are key to beating fatigue. Red meats have a lot of saturated fats and the body takes more effort and time to digest it, ultimately making you feel sluggish.

5. BREAK UP YOUR MEALS

Eating every two hours works brilliantly to manage your sugar levels, giving you a moderated supply of energy throughout the day. All you have to do is break up your three square meals into smaller meals; it’s really that easy.

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EGGY MIX ON TOAST

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Ingredients:

  • 6 boiled egg whites,
  • 4 bread slices,
  • 2 cups skimmed milk,
  • 3 tbsp wheat flour,
  • 1 diced capsicum,
  • 1 small onion,
  • 2 green chilies,
  • Salt and pepper to taste.

Method:

Grate the egg whites. Mix milk and flour in pan and keep to boil. Add all the ingredients. Now apply this mixture generously on bread slices. Grill it in the oven till crispy. Cut and serve.

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In Healthy Recipes

Healthy Scramble – Egg Whites

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Ingredients:

  • 6 eggs ,
  • 1cup skimmed milk,
  • 1/2cup chopped mushrooms,
  • 1 diced capsicum chopped,
  • 1tsp oil
  • 1 green chilli chopped into two
  • salt and pepper to taste

Method:

Separate the egg yolks from white and discard the yolks ( or use it for conditioning ur hair).

Beat the egg whites and  keep them aside .

Take a thick bottom pan and put it on heat. Add 1tsp oil, put the green chilli.

Sauté mushrooms, add egg whites and stir. Then add milk and keep stirring. Add capsicum, salt and pepper. Serve hot.

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5 FOODS TO GET RID OF ASAP

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 Here you go – 5 unhealthy foods that need to kick the curb and be eliminated from your daily diet, RIGHT NOW –

1. DIET SODA When it comes to the calorie count, the diet version may turn out to be a better option than drinking sugar loaded aerated drinks. But artificial sugars and caffeine isn’t something we must consume regularly or get addicted to just because it is zero in calories and does not hinder our weight loss efforts. It does a lot of harm to your body in several other ways.

Swap with: Plain soda Still keeping the carbonated fizz and the zero calorie lure alive, a can of plain soda deletes the negatives of caffeine and aspartame. You tives of caffeine and aspartam could add a bit of flavour to i by squeezing lime or adding some chopped fruits like berries, oranges, melons, mint or celery leaves.

2. MAYONNAISE If you are happily throwing in mayonnaise into your salads and sandwiches thinking it brings in taste and variety, you may as well be clogging your arteries with sticky lard.
Swap with: Hung curd Take some fresh homemade yogurt or the tetra pack slim curd and drain out the excess water through a muslin cloth. Now, flavour this as per taste to make spreads ­ you can add ground or fresh basil and sun dried tomatoes, garlic and onion, roasted peppers and olive, coriander and mint or any of your favorite combo.

3. FLAVOURED YOGURT Something that is actually very healthy can be easily turned into an absolutely unhealthy food item simply by adding loads of sugar, cream and artificial flavours. Yes, I am talking about yogurt. Why turn this healthy probiotic snack (which it is originally famous for) into a dessert item? If you are using flavoured yogurt as an alternative to ice-creams and pastries, it is definitely a wiser option but if it’s stocked in the fridge as a healthy, low calorie, portable snack, get rid of it rightaway.
Swap with: Plain yogurt Flavour it yourself with some chopped fresh fruits like berries, grapes, peach, cherries or any fruit you like. You can even stir it well (it turns creamy) and freeze for a while to get store-like frozen yogurt, but with higher nutrition quotient!
4. MARGARINE Marketed as a healthier option to butter, margarine is anything but that. It is loaded with partially hydrogenated fat which increases the LDL (bad) cholesterol and thus increases the risk of heart diseases and inflammation, a known trigger to premature aging.
Swap with: Fresh mint-coriander mint-coriand chutney Packed with antioxidants like vitamin C, E and low in calories to al calories to almost negligible, this spread will add more taste and health to any sandwich as compared to margarine. To add more proteins to this spread, you can add to it some chana or nuts like peanuts or pine nuts. or nuts like peanuts or pine nuts.
5. PICKLES They add a dash of spice and flavour to your daily meals, thus helping break monotony of everyday cooking styles. But remember, that along with its ichness in taste, pickles are a high source of oil and sodium. The additional oil (since cooked meals have already exhausted your daily oil quota) plays havoc with our lipid profile and ts a load on the heart, and the puts a load on the heart, and the excess sodium (since our meals already take care of our daily salt requirements) spoils the electrolyte balance and thus affects blood pressure.
Swap with: Fresh, homemade oil-free pickles Vegetables such as cucumber, carrots, cauliflower, chillies and onions can be made into water, vinegar or brine based `pickles’. These pickles do not last for months together (since they lack the oil as a preservative) and thus should be consumed soon. They can be refrigerated for longer shelf life, but it’s advisable to make smaller quantities and finish them faster. Do note that brine is high in sodium, so do not consume it daily.
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COLD COMFORT

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What is it about a crisp, cold morning that makes you want to stay huddled under the covers? What is it about a chilly afternoon that makes you want to rustle up some ultra-comforting fried food and something hot to drink? What is it about a wintry night that makes you want to reach out for buttery goodness and sweet temptation?
Well, whatever it is, that moment -or two, or three -on the lips can forever lodge itself on the hips, especially during these winter months.

There are theories abound as to why weight gain seems to be such a foregone conclusion during winters. According to one school of thought, winter doesn’t increase hunger, rather it reduces thirst. You don’t drink the same amount of water as summer months, which leaves you dehydrated. That impacts your weight. Because hunger and thirst centres in the brain are set very close together, and sometimes, you may wind up eating because you feel thirsty, leading to a lot more overeating. Add to this lack of physical activity, comfort eating, and overeating during the holiday season, and suddenly you’ve got yourself a new problem. Or problems. As we already know, weight gain is not just about the aesthetics of it but adds increasing pressure on your heart and interferes with other health parameters. And in many cases, the kilos creep up, year after year without you realising it.

While your body has to work harder to maintain a normal body temperature, you can eat more. But if winter sees you stay put under the covers and reach out for something fatty, try these…

MORE PHYSICAL ACTIVITY
The cooler months is when physical activity tends to dwindle a little. Morning workouts tend to be eschewed in favour of lying in ­ there’s always tomorrow, right? Wrong. Keep up with your workouts and burn your calories. You are never too cool for (old) school.
AVOID COMFORT EATING
Magically, during winters, chocolates, pies, samosas, pakoras seem to be an extension of your arm. Dis`arm’. Put down that bit of food and disengage yourself from bingeing just because you are in the company of food.
Try and ensure that your days are long and keep you occupied so that you stay away from comfort foods. It’s very easy, when you are at home surrounded by a mountain of chocolate, to be buried under it.
HOLIDAY OVERINDULGENCE
The winter months are also party months, where festivals coincide, weddings happen and relatives and friends come down from all over the world. Suddenly, you are out almost every night. Keep a watch on the journey from the plate to the mouth. Eat before you go out and avoid too many cocktails. Stick to a glass of white wine spritzer for as long as possible.
While this all sounds very dreary, don’t forget to have fun this winter and find inventive ways of having your cake and (not) eating it too. Happy holidays!

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In Articles to munch on

SWEET DILEMMA

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When it comes to Diwali bingeing, the deal is not sealed unless there’s sweets. While every one loves meetha and it’s hard to avoid it this season, there are tons of ways to have your cake and not eat it too, i.e., it is possible to have sweets, feel light, and not add too many kilos. Here’s how…

SWEET THIS…

If you have one eye on a healthy Diwali this year, keep the other one trained at picking out sweets that are, well, only sweet. The trick to having a lighter holiday season is to differentiate between desserts that have only -or mainly -sugar, and those that have sugar and fat. Stick to just sugar-based desserts to avoid a bloated post Diwali season. Dark chocolate, plain sandesh, mishti doi, rosagolla, jellies and custards are examples of sugar-only desserts.

…NOT THIS

Watch out for desserts that have both sugar and fats, though. For example, gulab jamuns are first fried then preserved in sugary syrup. Any sweet that has a high ghee oil fat or butter content is best avoided. This includes cakes, pastries, mousses, mithais soaked in ghee, malai, khoa, pure butter, heavy mawas, concentrates from milk and foods with condensed milk. You get the picture, right?

THE SUGAR-FREE TRAP

To me, sugar-free mithai is a bit like that 1000-laddi stack that never went off! You get excited opening the box, but when it doesn’t work, it can be quite deflating. Sugar-free versions of sweets, likewise, replaces the sugar with double -or at least copious amounts of -fat to maintain the taste factor, and in doing so, they make you gain weight instead of helping you shed it.

Diwali is about spreading love.

And what better way to spread a bit of love than making some thing yourself? Experiment a little to add new twists this season for a healthier you.

BIG DADDY OF HOLIDAY SEASON

If you think that the party is pretty much over, you may have noticed that I have not yet mentioned the Big Daddy of the holiday season ­ dry fruits. The minute your dry fruits, they become more nutrient dense, and by implication, are healthier options to traditional sweets. Mithais and desserts made of dry fruits like dates and dried figs are yummy alternatives. Try date rolls (dry fruit wrapped in dates), dates stuffed with apricots as well dry fruit chikkis, dry fruit puddings and other similar options.

So many low-fat dry fruit desserts can be made at home. There’s nothing difficult about caramelising sugar and adding finely chopped dry fruit and making chikki out of it. You can even make chikki balls or date-and-nut purees. Mishti doi is often made at home and so are homemade kheer, phirnis and halwas, where you can control the oil and ghee portions. You can also experiment with easy-to-make online recipes of frozen fruit jellies and popsicles. The list is unlimited…

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RETAINING WATER? DRINK MORE, BLOAT LESS

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Ever wondered why you feel bloated and puffy, as though you have gained inches overnight? Do you find that your rings are suddenly too tight on your fingers? Or that just gently pressing your skin leaves dents? And even your shoes don’t seem to fit? These could be symptoms of oedema or water retention.
Most of us retain water, but within normal parameters. Women are more prone to water retention because it is a symptom of Premenstrual Syndrome (PMS).However, water retention could also be a symptom of kidney disease or heart, liver or thyroid malfunction. So, if you feel you have bloated too much, get yourself checked.
HOW TO DEAL WITH EXCESS WATER RETENTION

DRINK MORE TO LOSE MORE. To significantly reduce the amount of water being retained by your body ­ drink more water. It’s a bit of a contradiction. Here’s what happens… the more water you drink, the more your body will flush out. This is one of the most effective ways to combat water retention. Ten or 12 glasses a day ought to do the trick.

EAT SMART. Diets low in sodium (avoid table salt, pickle, papad, cheese, butter or processed food), and high in potassium (bananas, peaches, plums, musk melons, raisins) help maintain correct electrolyte balance within the body, preventing puffiness. Diuretic fruits (cranberries, vitamin C-rich oranges, limes and other citrus fruits) along with diuretic vegetables (cucumber, lettuce, celery, tomatoes, cabbage, carrots and peppers) help maintain the correct osmolarity within your cells, preventing them from retaining excess water. Some studies show that vita min B6 tablets (pyridoxine) and primrose oil capsules have the same benefits.

CUT BACK TO LOSE MORE. Additionally, avoiding alcohol and caffeinated beverages, anti-in flammatory drugs and oral contraceptives also help reduce water retention in the body.

GET OUT, GET MOVING. Exercise works wonders. Also, avoid standing for long periods, don’t wear tight clothes and keep your legs raised as and when you can to avoid discomfort.

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