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Free to be

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This Independence Day as we ponder over freedom, let’s contemplate our relationship with food. When it comes to nutrition, are we truly free? Or do we feel bound by a plethora of conflicting information? Can we ever be free to eat whatever we want?
If weight loss and maintenance are our goals, then some foods are born more equal than others. But if it’s the numerous and contradictory instructions that are bogging you down, you can, to some extent, be free of rigid diet rules if you follow this simple colour-coded food philosophy.

ORANGE

Orange foods include papaya, carrot, apricots and more. Carrot prevents cancer, helps us see better and slows down aging. Papaya boosts the immune system and safeguards us against disease. Apricots are bursting with iron, potassium and fibre. And let’s not forget pumpkin: every part of this delicious vegetable is brimming with goodness, right down to the seeds. Orange you glad you read this!

BROWN

Brown can turn your frown upside down.

Revel in the benefits of brown foods which include nuts, potatoes, ginger and quinoa. Potatoes are loaded with vitamin B6 ­ vital to the building of new cells. Ginger’s medicinal role has been well documented. Walnuts and almonds help with the prevention and management of diabetes. And Quinoa like the humble egg white is one of the purest sources of protein ­ a 100% reference protein which means it has all the nine essential amino acids needed by our body.

WHITE

Lean white meats, egg whites, onion and garlic represent the white corner. Chicken and turkey are fantastic sources of lean protein, but egg white is one of the BEST sources of protein there is. Onions are potent anti-inflammatories and garlic is a brilliant antioxidant, both of which form the base for many cuisines.

GREEN

Kale, asparagus, green beans, spinach, broccoli, edamame, basil, capsicum, green tea ­ go green to get lean. The leafy greens are wonderful sources of nutrients, anti-oxidants and boost your health quite like nothing else.

Of course, this is not to say that other foods not mentioned here -like dals, and other sabzis -are not healthy or that you should not eat them, neither should we eat the above without moderation. Oil, fat, quantity and sugar intake must be monitored while preparing these foods so that you can get the best of them. And add some colour to your life.

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In Articles to munch on

POOJA MAKHIJA: SUMMER GUEST LIST

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Foods have personalities too, just like us. Take the case of caffeine, it revs up your engine and gets you all riled up! Water, on the other hand, gently lays down a blanket of calm inside your body. This summer, learn about the foods that should get a VIP access pass to your plate and those which should be struck off the list.

ON THE VIP LIST
Fresh fruit, fresh veggies, salads:

Summer heat could lead to dehydration, which, in turn, could lead to electrolyte loss. It makes you feel lethargic, nauseous, exhausted and may even cause diarrhoea and constipation. Raise your intake of fresh fruits and veggies in ways that are creative and tasty like finger foods.

Lush liquids and sorbets:


Have kokum water, coconut water, chaas, fruit slushes and frozen iced sorbets. These foods work well to restore electrolyte balance and also provide healthy and interesting ways to pack in nutrients.

Water, Infused water:

Apart from increasing your water consumption to about 10-12 glasses per day, why not try killing two birds with one glass by infusing your water? Take care of both dehydration and nutrition by adding a small piece of fresh fruit like kiwi or strawberry or even basil to your water container.

Sautéed greens: 

Give a nod to sautéed greens this season. These are light, can be made very appetising and always bring nice gifts with them like reduced cholesterol, cancer-fighting abilities, antiaging benefits, powerful vitamins and energy.

Cold soups: 

Team up fresh salads with the perfect escort: hearty cold soups that include gazpachos, cold cucumber soups, tomato soups for flavour and a feeling of fullness.

OFF THE LIST

Excess protein:

Proteins are harder to digest in general and coupled with heat and dehydration, they leave you feeling uncomfortable and nauseous. The recommended daily intake of protein is one gram per kilo of ideal body weight (the appropriate weight for your height). So, no matter what you currently weigh, if your ideal body weight is supposed to be 57-58 kg, your protein in take should not exceed 57-58 gm.
Alcohol:

Alcohol adds heat. It’s is a va sodilator, which means that more blood gushes through your system leaving you feeling hotter and sweatier. Alcohol is also dehydrating.

Oily food:

When the body is not hydrated, it can’t expel the byproducts of heavy, oily foods through the kidney, which is why urination is not as frequent when you are dehydrated. The oily food then reaches your skin, the second largest excretory organ in your body, which makes you sweat more, dehydrates you further, kick starting a vicious cycle. It’s your body, your health, your life. Only food that is good must make the cut.
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In Lose Weight

ON YOUR MARKS, GET SET AND GLOW THIS DIWALI

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With all the parties and social obligations, your days will soon get shorter and nights, longer. In this season of bling, excesses and over stimulation, what’s the best possible way to get that healthy, cared-for glow? A small early Diwali present in the form of some invaluable, tried-and-tested health advice…

FOOD

 

If you are not used to a healthy eating pattern, it’s hard to start strict regimens during a season littered with temptation. Having said that, you can always be one step ahead of your metabolism by breaking up the four meals a day -break fast, lunch, dinner, tea-time snack -into eight smaller meals, spread through the day. This way, you ensure that you eat every two hours. Keep in mind that just like walking, running or jumping, digestion also burns calories. Eating smaller meals pushes your body to burn more calories from the same food, giving your body a workout on the inside. Eating every two hours may also help you lose a little weight and keep your cravings under control. Also, keep your antioxidant quotient high, and focus on drinking vegetable juices, not fruit juices (high in sugar).

And, whatever you do, don’t starve your body into submission in order to knock a few kilos off. Just be smart about what and how you eat. Don’t be afraid of food. Always remember that food is your friend, not enemy.

EXERCISE

It’s never too late to start a daily 60-minute cardio session as a run-up to the season. Exercise helps to pump up your metabolic rate by almost 20-30 per cent sometimes, enabling you to digest better and burn the little and bigger treats that you allow yourself this season. Blood also rushes to your skin when you exercise, providing it with that much-needed glow. Not only do you lose weight, you also look fresh and young. You can never go wrong with exercise, no matter when you start.

SLEEP

 

‘Tis the season to be drowsy. Diwali can bring about heavy sleep deprivation because of late nights and compulsive socialising. If you are already cheating on your sleep even before you are well into the season, catch up now to shore up for the inevitable sleep debt that will pile up. Sleep is vital for your body though its importance is quite undervalued.Your body heals and repairs itself when you sleep, and this includes your skin. There is also a strong and undeniable link between sleep and obesity. Do note that when your body reaches 24 hours of sleep debt, it tends to crash, causing conditions like flu or viral.

WATER

 

Make-up cannot hide dull, dehydrated skin. For a natural glow, don’t just drink the pink stuff in the daiquiri glasses, glug as much water as you can ­ a minimum of two litres a day. There’s also the trend of special `detox water’ doing the rounds, claiming you can lose weight just by drinking it. My take on it is that while you may or may not lose weight on detox water, you’ll definitely be well hydrated. Since there is a link between hydration and weight loss, you may just lose weight anyway.

Your brain’s thirst and hunger centers are so close together that sometimes you eat because you are thirsty. Adequate hydration means that you won’t confuse thirst with hunger ­ which leads to more thoughtful eating.Take care of yourself this Diwali for a great year ahead. On your marks. Get set and glow.

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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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