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The Sweet Truth

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Sweet cravings are usually very hard to explain. From pondering over spreadsheets, power points, nappies, or whatever else has caught your fancy, your mind suddenly wanders in the direction of cookies, cupcakes, chocolates. And, depending on where you are, your body suddenly wanders towards a bakery, a fridge or a secret stash in a secret drawer that nobody knows about. Because, you know, it’s a secret.

Could this sugar craving be symptomatic of something else? While sugar cravings could mean that you could have a blood sugar imbalance, and it’s a view that is commonly and correctly held, I’d like to examine other reasons why you suddenly feel the urge to reach out for that dessert more often than you did.

  1. YOU COULD HAVE INTESTINAL PARASITES OR FUNGI

If your intestinal tract is looking like a free for-all Airbnb where yeast, bad bacteria and assorted fungi have come to stay, it could cause a spike in your sugar cravings. These unwelcome guests feed on sugar, and by virtue of that, boost cravings for both sugar and carbs. While this spike in intestinal bacteria is usually found in people with chronic illnesses or autoimmune conditions, it’s best to get it checked out

  1. YOUR SUGAR HABIT COULD BE LEADING YOU TO CONSUME MORE SUGAR

Sugar consumption is a vicious cycle. When you consume too much sugar, it tricks your brain into producing  dopamine, which is known as the `pleasure neurotransmitter’ or the `feel-good’ hormone. When the dopamine levels start to crash, we feel down an out. To regain that warm, fuzzy feeling, we regain our enthusiasm for sweet, unhealthy foods. And, with it, gain weight.

  1. YOU MAY BE CONSUMING ARTIFICIAL SWEETENERS

This is typical of short-term benefits at the cost of long-term strategising. Artificial sweeteners, some studies suggest, could be linked with an increased craving for sugar, leaving you worse off than when you started. And artificial sweeteners are everywhere: from colas to chewing gum and are available in handy sachet and tablet form, among others.

So now that we have defined the conditions under which excess sugar is consumed, what can we do about it?
The key, of course, is ensuring your blood sugar levels are stable. And you can do this by:

a) Upping your protein intake: Protein is brilliant for managing sugar cravings. Ensure that you get enough. The recommended dosage is 0.8-one gram per kilo of actual body weight. So if you weigh in at 68 kilos, you need about 55-68 grams of protein a day.

b) Have a healthy breakfast, especially, one that is rich in lean protein like egg whites.

c) Eating every two hours: Long gaps between meals make you crave for more food and dropping your sugar levels. Break up your overall food intake into smaller meals.

d) Junk processed foods and sugars and artificial sweeteners: Processed foods spike your sugar levels and then bring them crashing down, leading you to reach for the sugary stuff.

e) Drink water: Water really helps staving off those cravings. You’d be surprised at how brilliantly this simple trick works.

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In Articles to munch on

Eating your way through menopause

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During menopause, when a woman’s hormones are out of control, her mood swings can sometimes be overwhelming. Emotions simply cannot keep pace with the swift changes in the body. And because she’s not feeling happy, she’s less likely to take care of herself.

There are many things you can do to ease the process. Now, more than ever, you need to embrace a lifestyle that is healthy and balanced, even if you do feel off-kilter on some days. And because menopause is a time associated with weight gain, hot flushes, water retention and emotional see-saws, the healthier your lifestyle, the fewer the symptoms. Here’s what you can do:

FOR WEIGHT GAIN

This is the phase when (what I call) your fat `storage cupboards’ change and your body starts to store fat in different places. From starts to store fat in different places.Always having a flattish stomach, for example, it suddenly may be distressing to find it becoming bigger, possibly altering your shape. You can effectively combat this by good nutrition and exercise as tools.

Menopause is also a time to introduce calcium-rich foods because the drop in oestrogen is associated with a drop in calcium levels.While calcium-rich foods like kale, milk, dahi, cheese (use judiciously), broccoli go a long way in helping with calcium deficiency, this is also a time to chomp on antioxidant foods and nourishing vegetable juices.Antioxidant foods include beans, fish, nuts, whole grains and dark leafy green vegetables. Blend vegetable juice in a mixie, not a juicer ­ three raw vegetables with water.Then, add about half the pulp back to the glass. Top up with water and season to taste.

FOR MOOD SWINGS

Stay off sugary foods -no matter how much you crave them -is a good idea.Healthier foods are better for your blood sugar, as the sugars in these foods slowly release in your body, leading to more stability in your mood. Eating every two hours keeps your sugar levels stable. Don’t forget to exercise.

The endorphins released are a mood booster and stabilises -and reverses osteoporosis.

FOR MOST SYMPTOMS

Natural supplements that help combat menopausal symptoms include those with soya, soya protein isolates, isoflavones. Also, take a closer look at supplements with primosa oil, healthy omegas, Vitamin B and calcium.

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In Articles to munch on

Work on your WILLPOWER

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Willpower is probably one of weight loss most misunderstood components. From high-calorie eating and a couch-potato life, many expect that the couch will be replaced by the treadmill, the high-fat diet by a low-fat one, desserts will be effortlessly refused and cocktails will be painlessly brushed aside for a glass of water. The truth is that willpower is a muscle. And the more you use this muscle, the stronger it becomes:

SPEED BUMPS ALONG THE WAY

When starting a new diet or exercise regime, expect to face difficulties. Expect to find it hard to refuse that last cupcake. Expect to find it hard to wake up in time for exercise. Try not to have an all-or-nothing approach where one blip on a diet means you’ll be eating unhealthily for the rest of the day. If you slip and you will dust off your mistake, and reset your diet.

MAKE IT EASIER

You can also do things that don’t test your willpower. Eat at home before parties to avoid bingeing  on food, stay away from people who encourage you to break your diet and visualise yourself enjoying social occasions by focusing on the conversation, not the food. You can also take a healthy salad/dish with you to parties if your host permits and slowly partake of that, eating less of the others. And cut all junk food from the house. You won’t need to resist temptation if there is no temptation to resist.

LIGHT AT THE OTHER END

After building your willpower, you will find it is easier to say no. Over time, you will realise that you don’t miss the foods that you had worked so hard to avoid. This may take weeks, or even months for some, but once your on the other side, chances are you find it as difficult to get back to your old lifestyle as you had found adjusting to your new one.

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In Bombay Times - Ask the expert

Are health foods really healthy?

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Dear Pooja,
Are health foods really healthy? Should I be snacking on soya based foods and protein bars, or having energy drinks regularly? I’m a 21-year-old college student.

 

In ‘moderation’ ALL foods are healthy. Absolutely no food is bad for you ever. Just the frequency of consumption of different foods should vary. Being a college student that stays away from home anywhere from 4 to 8hrs, portable, healthy snacks is a good option. Soya sticks, khakras, crackers could be consumed. Protein bars are also a good option for a quick, easy to carry, hygienic snack, but do read the labels cause many of them are high in sugar content too. Moderate amounts of energy drinks could be consumed occasionally but please to do reply on these to attain energy all the time. These provide energy through caffeine bursts, which is only temporary and later will result in complete drop of energy. Small frequent meals are best ever ‘energy’ battery that your body can healthfully sustain on always!

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In Bombay Times - Ask the expert

Quitting smoking increases hunger?

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I’m 26-year-old girl. I used to be a regular smoker but recently have cut down to one cigarette a day. Ever since, I experience maddening hunger pangs and end up eating a lot. My hunger isn’t satiated easily because of which I’ve been bingeing and have put on a few kgs. I’m already overweight. What do I eat and how frequently should I eat so that I avoid putting on further weight?

 

Nicotine within 7 seconds of lighting up causes release of ‘adrenaline’ this hormone elevates heart rate (and thus burning), prevents insulin release and reduces hunger pangs. However as you quit the cigarette this enhanced burning meets a dead end. Sticking to the ‘hand-to-mouth’ habit food becomes your next best friend. Also you seem to enjoy the flavor of food without the smoke masking your taste buds. Weight gain is thus a feared consequence of giving up the deadly habit of smoking. However this can very well be managed if you shift focus to better exercise schedule (for the same adrenaline and endorphins rush), drink lots of water (to flush out the toxins and control cravings), keep healthy snack in reach, limit alcohol and most importantly distract yourself! Congratulation on cutting out the cigarettes, your body and mind will thank you for it.

 

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In Articles to munch on

BABY LOVE

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You’ve been married for a few years and you feel it’s time to get pregnant.

You’d like to increase your chances of fertility. What should you do?

FOR STARTERS, EAT RIGHT

 

 

 

 

 

 

 

 

 

The National Infertility Association in the US recently stated that almost 30 per cent, or nearly one-third, of infertility cases are due to `weight extremes’, i.e., where the woman is either excessively overweight or underweight. This matters because even a five per cent reduction in weight can improve chances of having a baby. That’s what the study revealed. And, at the other end of the spectrum, women with a BMI (Body Mass Index) of less than 18.5 could have problems with ovulation or menstrual cycles, and by extension, conception.

In other words, there is a definite correlation between nutrition and fertility.

Can you eat your way into pregnancy?

In short, `yes’ (all other indicators being normal), but the answer is also two-fold.

First, a sensible diet -and here, I stress on sensible -will reduce your weight if you are overweight. Protein, fats, carbs, vitamins and minerals must be represented in their recommended quantities for you to nourish your body and lose weight at the same time. Fad and crash diets will starve your body of crucial nutrients that are needed for conception.Please note that, like breathing or digestion, conception is also a bodily function that needs adequate nourishment.

Second, it’s not just eating right, it’s also about eating smart. There are foods that boost ovulation. Iron-rich diets -foods like beans, eggs, dals, whole grains, spinach -reduce the chances of ovulatory infertility. And while folic acid doesn’t boost fertility, it is vital for the prevention of neural tube defects.

Note: The neural tube is what ultimately develops into the baby’s spine and brain 3-4 weeks into the pregnancy  a time when most women may not even be aware that they are carrying a baby.

Additionally, a group of Harvard researchers has created the `fertility diet’, designed to boost fertility, bringing about a 66 per cent reduction in risk of ovulatory infertility for those who suffered from it, and an additional 27 per cent reduction in the possibility of infertility from other causes. Key elements of the diet include…z Less bad fats, like trans fats, and more good fats like menstruated fats (olive oil and avocados) z More vegetable protein, like dals, and lesser animal protein (chicken, mutton, pork etc) z More fibre z Multivitamins z More vegetarian sources of iron as opposed to non-veg sources.

MEN, WATCH YOUR DIET

And it’s not just the women. Men need to keep a watch on their diets too. Aspiring fathers also need to maintain their weight and eat right because male obesity impacts testosterone and other hormone levels. In addition, low sperm count and low motility are conditions that are more common in overweight and obese men.

There’s nothing strange or different about eating for fertility. Watch what you eat, watch your weight and watch yourself as you create a new life and with it, induct yourself into one of the world’s biggest societies: parenthood.

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In Articles to munch on

EXAM DIET

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At this time of the year, what’s colder than the nip in the air is usually that chill running up and down your spine: whether a student or a parent, ’tis not the season to be jolly. Because it’s exam time.

When it comes to February-March, nutrition rules are flung out of the window. Comfort food replaces regular meals and overindulgence replaces common sense. The need for emotional eating is understandable as is the natural gravitation towards fattening and sugary meals. They provide students with a warm hug when they need it the most. But it’s also harmful.

Remember, exam nutrition is not about counting calories. Poor nutrition is detrimental to one’s ability to concentrate, retain and perform well under pressure. So, nutrition during exam time is simply about harnessing the best of what food can offer so that the body functions at its optimum level.

NIX THE JUNK

Avoid giving your child too much comfort food; try to ration it out. Rich, heavy foods are harder to digest and divert blood from the brain, which is needed the most by the digestive system during this time. Your brain needs blood because it brings oxygen with it, vital for its efficient functioning. That’s one of the reasons why students retain far more information early in the morning compared to later in the day. Because there’s very little to distract blood from going to the nervous system.

PUSH FOR PROTEIN

Protein works beautifully in helping the brain both retain information and recall it. Give your child good lean protein like dal, eggs, fish, chicken and quinoa, to help him or her get the best out of their prep.

CAFFEINE

While it seems like a knight in shining armour, the lesser the dependence on caffeine, the better it is for your child. Most parents don’t know how many milligrams of caffeine is safe to be given to a child, and that in itself is tricky to estimate because it differs from person to person. Forget children, sometimes caffeine levels are hard to estimate even for adults. An overdose of caffeine induces side-effects like loose motions, palpitations, and sometimes, even more serious ones like respiratory distress, vomiting and convulsions. Too much caffeine could also be counterintuitive to the exam process as it could bring about an inability to focus and concentrate. Common caffeine sources include energy drinks, black teas, coffees and caffeine tablets.

WATER

Adequate hydration is crucial for the proper functioning of the body, including the brain, and dehydration could bring with it headaches and tiredness. At least 8-10 glasses or 2 litres of water is recommended every day.

SLEEP

While this has nothing to do with nutrition, if you don’t sleep, your brain doesn’t work well. When you sleep is when your brain organises everything you have taught it, so that when you are awake, it functions almost like a jukebox. The fewer hours you sleep, the lesser time your brain gets to organise its short-term and long-term memory.

In short, pass the nutrition test, and you’re off to a flying start.

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TALK TO THE FIST, BABY!

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Remember those `united we stand, di vided we fall’ ads that used to play on DD? Those cute little short films, about the importance of unity? The funda was simple: five fingers by themselves will not be effective unless you close your fingers and make a fist. The same principle works for your body as far as a balanced meal is concerned.

5 FINGERS OF WEIGHTLOSS
By themselves, the Five Fingers of Weight Loss -proteins, carbohydrates, fats, vitamins and minerals -have their own functions. But the various nutrients must act in unison for effective action. In other words, for long-lasting weight loss or weight management, you need to eat all five nutrients. Every day. There is no other way.

The Five Fingers of Weight Loss can further be broken down into three macronutrients (proteins, carbs, fats) and two micronutrients (vitamins, minerals); the reason it is divided this way is because it rep resents the relative importance on your plate.Don’t overload your vitamins at the cost of carbs, or cut fats and go crazy about protein.Too much emphasis as well as the absence of any one nutrient will compromise your health and result in short-term gains ­ sending you right back where you started. Any meal plan that is skewed towards any food group, including proteins or raw veggies,w i l l give rise to a host of medical problems, and will result in a diminishing effect on your system. If you think your diet is unbalanced, it is. You cannot be short-sighted about it as the ills will eventually catch up with you.
On your plate lies the answer to many issues plaguing your life ­ from the mental to the physical. Your plate holds not just fuel for your system, but carries all the tools you need to do more with your body and your life. Because food is not just fuel. Food is power.
Collectively, these five nutrients are your defence against disease, obesity, heart at tacks and almost anything else you need to ward off. Diabetes? Make a fist. Heart disease? Hey, you’ve got your fist. Obesi ty? Talk to the fist, baby! So many dis eases are lifestyle-related and can be eradicated -not just improved -by the rule of the fist.

 

 

 

 

 

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In Healthy Recipes

EGG WHITE SALAD WITH BELL PEPPERS

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Ingredients:

  • 4 egg whites cut into cubes,
  • 1/4 each of red and yellow bell peppers,
  • 1 stalk of celery finely chopped,
  • few pieces of broccoli
  • 1 chopped carrot
  • handful of boiled rajma
  • handful of boiled corn
  • 1 tbsp dijon mustard paste,
  • jalapenos to taste,
  • salt and pepper to taste.

Method:

In a bowl add all the ingredients together and toss the salad till well coated.

This can be eaten hot or cold.

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In layer3

TOMATO EGG DROP SOUP

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Ingredients:

  • 2 cups chopped tomatoes,
  • 1/2 cup chopped onions,
  • 1/2 tomato ketchup,
  • 2 tsp coriander leaves,
  • 2 tsp soya sauce,
  • 3 egg whites,
  • 1/4 tsp pepper,
  • 1 tsp oil,
  • 2 tbsp corn flour,
  • 1/4 tsp chilly powder,
  • salt to taste,
  • 3 cups water or vegetable stock

 

Method:

Heat oil and add chopped onions and saute for 2 minutes in a soup pan.

Add tomato ketchup and cook for a while.

Add chopped tomatoes and cook for 3-4 minutes.

Add water or vegetable stock and bring to a boil, add soya sauce, salt and pepper. Dissolve corn flour and add to the soup, boil until thick.

Beat egg whites till fluffy and add to the soup. Add coriander and serve.

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