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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 A NUT SHELL

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Healthy, tasty, packed with nutrition, easy to carry -it’s easy to go nuts over nuts. Dry fruits are not just delicacies but are powerhouses of nutrition. Packed with proteins, essential fatty acids, antioxidants and minerals, these are little factories of good health. Since most of the water is extracted from dry fruits, their nutrients are condensed into small packages. But if you are watching your weight, dry fruits should be eaten in moderation as they are nutrient dense in sugars too, and thus calories. Limit the intake to about 20 grams total of mixed t nuts and dry fruits and avoid snacking straight from a bag. It leads to overeating.

ALMONDS

Can a high-fat food be good for you? Almonds challenge this oxymoron perfectly well. It’s rich in monounsaturated fatty acids that have a heart-protective role and are excellent for your brain and skin health. Almonds are also rich in Vitamin E, magnesium and potassium, all of which go hand in hand to maintain normal blood pressure, improve blood circulation and maintain healthy heart function. Trace minerals like copper and manganese found in almonds have added to their health quotient. Both copper and manganese are needed in very small quantities, but have an important role to play. Eat in small quantities (4-7 pieces) daily to get a whole entourage of health benefits.

WALNUTS

The outer layer of the shelled walnut -the white-ish, flaky, sometimes waxy part has a bitter flavour. But resist the urge to remove it. Research shows that 90 per cent of the antioxidants -including the phenolic acids, tannins, and flavonoids -are found in the skin.Walnuts are excellent sources of Vitamin E in a form that is unusual to find ­ gamma-tocopherol. It has a major cardio-protective role. Along with great taste and health benefits, they are sources of monounsaturated fats and Omega-3 fatty acids. Add them to salads, desserts or just pop , them daily (3-4 halves).

DATES

Incredibly delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins and minerals, required for normal human growth, wear-n-tear and overall wellbeing. Rich in fructose and dextrose, dates provide simple sugars easily and are a good way to start the day and jump-start the body’s metabolism. Enjoy 1-2 medium-sized dates daily. Over indulgence can turn the tables on you.

PISTACHIOS

Symbol of wellness, strength and robust health, pistachios are the evergreen nuts that no one can resist. Pistachios contain more protein in comparison with other nuts like almonds, cashews, hazelnuts, pecans and walnuts; the fat content being the lowest amongst them. They are rich in oleic acid, carotenes and Vitamin E. However, the salted counterparts negate the health quotient. Limit quantities to not more than 20 grams a day.

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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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BENEFITS OF SUPER SEEDS

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HEMP SEEDS Advantages: A complete protein like egg, hemp seeds are an excellent source of easily-digestible proteins. They contain the essential fatty acids (Omega-6 and Omega-3) with GLA (Gamma-linoleic acid) that helps build anti-inflammatory hormones; they prevent conditions like arthritis, asthma and fibromyalagia.

Add them to your diet: They look like sesame seeds but have a nutty flavour like sunflower seeds. Add them to salads or breakfast cereals, soups, pesto sauce (instead of cashew nuts) and post-workout smoothies for faster muscle recovery.

CHIA SEEDS Advantages: Excellent source of Omega-3 fatty acids, fibre and minerals like calcium, manganese and phosphorus (all necessary for healthy bones and teeth), chia seeds are a healthy addition to your diet. They lower insulin resistance (main cause of PCOD among women) and help fight diabetes, high blood pressure and cardiac problems.

Add them to your diet: Chia seeds don’t have any particular taste. Add them to your breakfast your breakfast porridge or even plain milk. Sprinkle them (whole or ground) on salads or risottos, maketos, make them into a pudding with fruits, or make chia seed jam.

PUMPKIN SEEDS Advantages: Diversity in antioxidant content makes pumpkin seeds a good anti-ageing property. They contain Vitamin E in different forms, and thus benefit the skin. They ward off cancer, heart attacks, diabetes and have anti-fungal, anti-viral and anti-microbial benefits. A handful of pumpkin seeds, three to four times a week, is a must.

Add them to your diet: Roasted pumpkin seeds make for a tasty snack when flavoured with paprika or just lime and pepper. Do note they are high in calories too (100 gm = 560 calories), so limit your consumption. You can make granola bars out of them or add them to baked products, like muffins.

FLAX SEEDS Advantages: Rich source of dietary fibre, Omega-3 fatty acids and antioxidants, flaxseeds help adjust your good (HDL) and bad (LDL) cholesterol ratios and thus protect your heart, promote fertility, relieve constipation, improve immunity and avert production of cancerous cells.

Add them to your diet: Most nutri tionists suggest that ground flaxseeds are better than whole because the former are easier to digest. However, remember, these seeds when ground and exposed to air, oxidise easily, turn rancid and lose their nutrition profile. So, grind small quantities, store in an air-tight container and consume them soon. Add them as a topping to yogurt, oatmeal, desserts and shakes.

SUNFLOWER SEEDS Advantages: An excellent source of Vitamin E, sunflower seeds neutralise free radicals and prevent asthma, osteoarthritis and rheumatoid arthritis.High in magnesium, they treat blood pressure, headaches and migraines along with promoting healthy teeth and bones.

Add them to your diet: Because of their high fat content sunflower seeds be come rancid quickly. It is best to store them in the refrigerator. Add them to salads and scrambled eggs or sprinkle on hot or cold breakfast cereals.

SESAME SEEDS Advantages: Sesame seeds possess nutritive, preventive and curative proper ties. Their copper content helps provide relief from rheumatoid arthritis. Magnesium improves cardiovascular health and lung function while calcium prevents osteoporosis, migraine and PMS.

Add them to your diet: Tahini, made out of sesame seeds, is a favourite Arabic paste added to dips like hummus and moutabel. Sauté sesame seeds with vegetables or chicken, garlic, ginger and soy sauce or add them to breads, muffins or theplas and dhok theplas and dhoklas to increase their nutritional value.

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HAVE A SKIN-TASTIC FUTURE

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Genetics and lifestyle habits play a significant role in skin health, but even if you have not been blessed with good genes, certain foods can help you fight problems like acne and wrinkles. Adequate hydration and an antioxidant-rich diet go a long way to ensure healthy skin. Among the other eliminatory organs in the body, skin plays a vital role because of its sweat pores. When the waste byproducts and toxins in our bodies are not excreted totally through the kidney ­ mostly due to lack of hydration, the skin bears the brunt of it. Adequate water and other hydrating liquids is one of the key secrets to healthy skin. Coconut water, buttermilk, fruit and vegetable juices, milkshakes, smoothies and soups all count as hydrating fluids. Tea, coffee, aerated beverages and alcohol do not. Well-hydrated skin is inherently protected from wrinkles, pigmentation, flaking, peeling and dryness.

FOODS FOR BETTER SKIN

To ensure your daily dose of epidermal enhancing vitamins, have a tall glass of freshly-prepared vegetable juice. Include carrots (rich in vitamin A), tomatoes (rich in lycopene and vitamin C), avocados (contains essential fatty acids (EFA) and vitamin E), parsley or spinach (chlorophyll, vitamin B12, folic acid) and or any other vegetable available to you in your refrigerator on any given day ­ they all come with great nutritional benefits. This glassful of nature’s bounty ensures your daily needs of vitamins and antioxidants from the plate, which is better than any pill or supplements. Did you know that Omega-3 fatty acid is the best anti-aging food known to man? To procure this in its most natural form, consume fatty fish like salmon, mackerel or tuna. Other foods rich in Omega-3 fatty acid are almonds, soya, olive oil and rice bran oil. Flaxseeds and flaxseed oil are excellent sources too. They are also rich in phytoestrogens, which have a synergistic effect along with Omega-3, to give you youthful skin.

Green tea is another skin-friendly food; it is rich in flavonoids, which help protect the skin against acne, pigmentation or wrinkles.

Probiotic curds is very important for healthy skin, as it improves your immune system and kills bacteria that cause acne and other skin problems like psorasis.

Collagen is an essential component of the skin, which increases and enhances its elasticity. As the collagen levels reduce (occurs due to exposure to the suns UV rays), skin loses its elasticity and shows signs of aging. Natural vitamins and minerals are collagen’s best friend. Egg whites are a strong source of zinc, an essential vitamin that keeps skin firm and youthful. Pomegranates are loaded with nutrients, including polyphenols, a very potent antioxidant that boosts collagen.

Your skin is a barometer of how well or how poorly you are feeding your body.

THINGS TO AVOID

Sugar: Excess sugar intake throws the insulin levels off balance, which can lead to inflammation both inside the body and on your face. Cut back on sugar-laden desserts, breakfast cereals, snack bars, sodas and other goodies. You’ll see a marked improvement in your long-term skin health.

Deep-fried foods: Fried foods have compounds called `advanced glycation end products’ very aptly termed AGES that are linked to oxidative damage, and result in inflammation that can make your skin look ruddy, dull and wrinkled.

Excess salt: Most fried foods create a double whammy of trouble, as they are also high in sodium, which causes water retention. It’s most noticeable in the under-eye areas, as the skin there is very thin, and it doesn’t take much to cause a swelling.

The last key ingredients to the perfect skin are exercise and adequate sleep. Get your heart rate up and break into a sweat for that healthy glow, and don’t forget to sleep on time.

 

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EASY DIET PLAN

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Celebrity nutritionist and founder of www.nourishgenie.com, Pooja Makhija weighs in on the easiest way to diet.

Let’s face it. No one likes to diet. If you’re used to getting your four square meals a day, the word ‘diet’ conjures up scenarios of no meals at all, of empty plates or you emerging from the fridge empty-handed, wistful about the old days when you could, quite simply, eat. How about banishing that scenario, and creating a new one where no foods are the enemy, and where being healthier is a lot easier than you think?

The trick is not to eat sparse but eat smart and no, there is absolutely no need to go crazy. Think of your body as a willful child. Or better yet, a hormonal teenager. The more you restrict your intake, the more it will fight back . So here are some weight loss tips that will not only help you reach your goal weight but also help you stay there.

  • Love All, Eat All

The easiest way to diet is to include all foods – or mostly all – but to ensure that they are eaten in moderation and prepared healthfully. On my diets I prescribe pasta, noodles, rice, roti, bread, mangoes – almost everything except a few foods like red meat, for example. In this way, you don’t feel deprived and you resist the urge to play truant. Starvation – or even fad diets – is the worst thing you can do to yourself. Food is the only source of fuel for your body and the best diets consist of a daily consumption of 65% carbs, 25% protein and 10% fats. You can get a general diet online – by calculating your Basal Metabolic Rate online and subtracting 100 calories from it. So if your BMR is 1500 calories, you need to choose a 1400 calorie diet – or even a customized one from www.nourishgenie.com – which obviates the need to meet a nutritionist in person.

  • Eat Every Two Hours

Apart from breathing, eating and sleeping, your body burns calories digesting food. Breaking up your meal plan into smaller meals and eating every two hours ensures that your body is constantly in the ‘gym’, burning more calories through the day than it normally does.

  • Eat Smart

Choose weight loss foods that your body burns more calories to digest than the calories they contain – called negative calorie foods, these include apple, grapefruit, lettuce, for example – as well as include more healthy weight loss foods like egg whites, salmon, leafy greens, beans, legumes, broccoli, sprouts, boiled potatoes, cottage cheese and avocados.

  • Exercise

You don’t have to go mad. Just a daily brisk walk will do but if you find that that’s not quite your cuppa tea and the thought of walking daily bores you to death, you can do aerobics, Zumba, running or whatever gets you moving.

  • Hydrate and Sleep

Drink lots of water and get your Zzzzs in. Both lack of sleep and water have been scientifically proven to derail weight loss efforts so don’t forget to get plenty of rest and fluids to use these weight loss tips well make your weight loss wishes come true.

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NOURISH GENIE:TAKE IT WITH A PINCH OF SALT

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Can’t do without it, and definitely can’t do with too much of it. Salt is a chemical compound called sodium chloride ­ 40 per cent sodium and 60 per cent chloride. Studies recommend that the upper limit of salt for adults is anywhere between 3.75 5 gm (sodium intake between 1.5 2.3 gm per day) which actually measures to just a tsp of salt per day. This is the ideal amount of salt for all healthy adults without high blood pressure, diabetes or cardio-vascular diseases.
WHY DOES THE BODY NEED SALT?
Cutting back on added salt is a small way to avoid over consumption. Do remember that you don’t need to add salt to all the food items you are consuming ­ 75 per cent of the salt you eat is already present in everyday food items, like bread, breakfast cereals, ketchup and a lot of canned foods. Fortunately, nutrition labels on most ready made foods indicate the salt content in them. (1 gm sodium = 2.5 gm salt; so if you know how much sodium is present in a food item, you can roughly know the amount of salt it contains). Here’s how you can decode the labels: High salt content: If the salt content is higher than 1.5 gm per 100 gm of the food product, the sodium content mentioned will be 0.6 gm per 100 gm. Low salt content: If the salt content is 0.3 gm for less per 100 gm of the product; equivalent sodium content would be 0.1 gm per 100 gm.
Medium salt content: Foods between high and low figures. e Also note that dis-solvable vitamin supplements and painkillers contain up to one gm of salt per tablet. It would be advisable that you switch to non-effervescent counterparts, especially, if you have been asked to watch your salt intake.

WHY TOO MUCH SALT IS BAD FOR YOU
If you binge on foods that are too salty, you feel bloated and puffy hours later. This is be cause eating too much salt causes your body to retain more water, which increases the blood volume. This furthur leads to excess pressure on the blood vessels, thus demanding a lot of hard work from the heart in order to ensure smooth blood flow through the body. This is the main cause for high blood pressure and various heart dis eases. Other metabolic disorders associated with excess sodium intake include osteoporosis, kidney stone, asthma and gastric cancers.
SALTY FOODS ONE MUST AVOID
Cheese Pickles Papads Salted nuts Wafers, chips and other savoury farsan Soy sauce Tomato ketchup, mayonnaise and other ready-made sauces Breads Ready-to-eat soups, noodles, pasta
BALANCE THE SALT INTAKE
Focus on potassium
Increase in the level of potassium helps lower sodium levels, thus balancing blood pressure positively. Potassium rich foods include fruits like plum, peach, banana, muskmelon, avocados, orange, spinach, prunes, raisins and apricots to name a few.
Increase your water intake
This is the best way to flush out the excess sodium and maintain correct pH balance in the body. Aerated waters, sodas, energy drinks are unfavourable and can easily sabotage your efforts to maintain normal blood pressure.
Rinse canned foods
Vegetables and meat that are packed in brine (salt solution) always increase the salt content in the body.Rinse them to wash away extra salt.
Replace salt with herbs
Instead of reaching out for the salt shaker to add that extra flavour, season your food with citrus juices, herbs and spices.

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BEST DIET FOR WEIGHT LOSS

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What’s the best diet for weight loss? Celebrity nutritionist and founder of www.nourishgenie.com,Pooja Makhija weighs in.

Sometimes the road to body beautiful seems miles away. No matter how hard you try to diet, exercise or sacrifice, you begin to wonder whether you will ever achieve your healthy goals. Fat weight loss sometimes seems as mythical as world peace. In a situation where questions seem to follow questions, I present to you a simple hack: three tricks for identifying whether a weight loss diet is indeed good for you and able to deliver the results you have always wanted. While any calorie-controlled diet should help you lose weight – you can find good diets online or even more customized plans on websites like www.nourishgenie.com – evaluate the diet at hand by asking yourself the following questions:

  1. Is The Diet Helping You In The Long Term?

If you’re going to make the effort anyway, why not choose a diet that helps you both lose weight and keep it off? Liquid diet weight loss is one such short-term, futile approach. Juices cleanses or some detox diets would be examples of a liquid diet weight loss attempt but any diet that is skewed in the favour of liquids and not solids already means that your efforts will literally go down the drain. Liquid diets are akin to starvation, and no starvation diet will do anything for your body in the long run except harm it. If you want to really employ one of the best weight loss tricks ever, how about simply eating healthy instead? Food is one of the best tools for weight loss. Eat to delete.

  1. How Does Your Diet Make You Feel?

Your body is the quickest indicator of your wellness. As weight loss diets are meant to correct an eating pattern but not to punish you for it, the best diets are those that make you feel energetic, happy and motivated. If your meal plan makes you feel tired, lethargic, run down, irritable or depressed, you haven’t chosen right.

  1. What Should You Expect From The Diet?

Make sure that the diet you choose results in permanent weight loss. Obviously when I mean ‘permanent’, I mean that you do not revert to your old weight once you have adopted a new lifestyle. Another good indicator is fat loss. If your diet suits your body, it’ll leave your muscles alone. A good diet for weight loss doesn’t allow the body to use up muscle instead of fat, which happens in cases where nutrition is inadequate.

Apart from a good diet plan for your weight loss, there are a few more weight loss tricks: Make sure you eat every two hours: This’ll not only keep your hands off junk food, but also provide a steady stream of energy through the day. Additionally, like walking or running, even digestion burns calories, and eating frequently helps keep your body in the gym. Eat fruits good for weight loss.Apples, oranges, grapefruit, even mangoes (all except bananas) are all examples of fruits good for weight loss. And don’t forget to drink water and sleep well because it is a holistic approach to health that works the best of all.

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DIET PLAN FOR WEIGHT LOSS

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Celebrity nutritionist and founder of www.nourishgenie.com, nudges weight loss in the right direction.

Food is meant to be a good, beautiful, nourishing thing. It gives us strength to do things we love. So why is it that when it comes to losing weight, food becomes bad, like the enemy? Like it’s wrong somehow or that dieters don’t ‘deserve’ to eat? I see so many cases where instead of using nurturing foods, people punish the body with little, tasteless or no food at all in a bid to undo years of unhealthy eating in a matter of weeks or months.

But it cannot be done.

You cannot undo habits overnight that have lead you to gain weight over years. Starvation/fad diets or what I like to call weight loss by punishment, is usually not sustainable and restrictive diets are oftentimes the quickest to see their results negated as the body limps back to pre-diet weight. All that hullabaloo for nothing.

Or is it nothing? Starvation tricks the body into thinking that it is not getting any food. Your body begins to desperately hang on to the first meal you eat, and stores it as fat. Starvation – or low-calorie/fad diets – also make your body lose muscle, and the only thing that muscle loss is accompanied by is fat storage. In other words, even if you starve yourself, the only thing you eventually gain from the attempt is weight. So all that hullabaloo is not for nothing, it’s for something.

No matter how shiny the package or tempting the ad, there is no reason to subscribe to diet food or foods because all foods are essentially diet food, barring a few like red meat. The fat content of food greatly depends on how it is made. If eaten in moderation and cooked with little oil, potatoes are brilliantly healthy. French fries, not so much. As long as you control for sugar and oil, there are very few foods that are off the table.

Second, fat is good. In fact, it’s very good. In fact, it’s so good for you that it is one of the five nutrients – the other four being protein, carbs, vitamins and minerals – your body needs for its daily survival. Fats compose of about 10% of your total calorie intake. Daily. And while a low-fat diet plan is good for you, no-fat diet plans are bad. Fats are needed for the brain, for the body’s daily functioning, for the skin, among other vital functions. A good low-fat diet plan consists of healthy fats like nuts, seeds, healthy oils like olive oil. If you’re confused about where to get good fat-moderated diets, you could ask a nutritionist, or go online (where there are scores of free diets available) or even find one on customized online diet portals like www.nourishgenie.com.

The point, of course, of any good diet plan is that it should make you feel good, both physiologically and psychologically, and leave you energized and happy.

A good diet plan enables you to healthily indulge in all kinds of foods like rice, mangoes, pasta, noodles, popcorn and more, and won’t make you wistfully stare at your family as they eat ‘normal’ food, because you should always eat together. Eating meals together with friends and family not only gets you closer to them, it takes you closer to your better self too. And that’s really the whole point, isn’t it?

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