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Pinch of salt

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Sometimes, it’s nice to take life -read food -with a pinch of salt. Or even a few more. Somewhere down the line, salt has gotten a bad rap. It has been battered and bruised in advertisements and dragged through the proverbial mud on the doctor’s table. The condemnation this condiment has been receiving over the years has been confounding.

Yes, an excess of salt is bad but there’s actually no need for more than the daily requirement of 3 grams a day or a little less than a teaspoon. (And since this is the upper limit, a little less can be consumed).But there’s also absolutely no reason to go without it. We need a little salt or sodium every day. Sodium is crucial to maintaining the fluid balance in our bodies, to help send nerve impulses as well as assist with contraction and relaxation of muscles.

What are the different kinds of salt out in the market? And what sets them apart? A few facts.

SEA SALT OR CELTIC SEA SALT

This is an unrefined, unprocessed salt with a unique flavour profile. Sea salt, as its name suggests, is made from evaporating sea water.

ROCK SALT OR HIMALAYAN PINK SALT

`Kala namak’, that nimbupani staple, is found in the Himalayan regions. Again, this is unrefined and adds an interesting dimension of flavour to whatever you prepare.

GARLIC OR CELERY SALT

These flavoured salts are the magic that happens when table, rock or sea salt are combined with dried garlic or celery. They will make a beautiful contribution to your next dish.

REFINED IODIZED SALT

You probably already have this, but just in case you don’t, this is your usual table salt that is mixed with io dine, which has a crucial role in preventing intellectual and developmental disabilities.

The above differ mildly on mineral content and taste but it’s incorrect to assume that one is healthier than the other. And it’s best not to consume salt to get your daily quota of minerals when fruit and vegetables are far better sources for this vital micronutrient.

The only thing to ensure is that you aren’t doing on your daily salt intake. Do remember that there are hidden salt mines buried deep within your favourite packaged and processed foods. Salty foods include additives that contain sodium. Like cold cuts, bacon, microwave or ready to-eat meals, cheeses, soups… the list goes on. Do check the nutritional label when buying these foods, especially if your doc would like you to clamp down on the sodium.

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In Lose Weight

Slips don’t lie

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You know you shouldn’t. And yet, three days into your new diet, you are wiping the crumbs of a very crumbly cupcake off your face. Oops! You had no choice, you reason with yourself, because it was your best friend’s birthday, and, well, one couldn’t hurt, right?
Right. Small slips rarely have any great calorific impact ­ so long as you are able to quickly burn it off. But left unattended, many `slips’ can pile on as calories before you even realise it. It takes 3,500 un-burned calories to gain a pound of weight, and the more slips you have without doing anything about it, the more the calories go unburned, and in turn, the more weight you gain.

But this is not about setting sail on a guilt trip. The larger point of this article is to understand what derails your intentions to eat healthy. And you’d be surprised at how innocuous it may be.

CAN’T SAY `NO’ TO AUNTIE

Social pressure is one of the key reasons our diets fail time and time again. Without realising it, that loving bua or neighbour or host, who is pushing you to eat her laddoos -because she equates food with love -is setting back your efforts to lose weight. And while she may definitely have your best intentions at heart, it’s important to gently let people know that it is not compatible with your health plan at the moment. If they genuinely love you, they will respectfully withdraw. Be strong. The more you say No, the more people will understand.

ARE YOU DIETING?

So many people don’t want to look like they are dieting on social occasions. They would actually eat stuff they never usually eat. While it could come from being self-conscious about dieting, the fact is that it’s more   important to think about what you want. Don’t worry so much about what people think: even if you do incur comments initially, these will slowly slide to a stop as people find other things to talk about.

THE HOLIDAY FROM HEALTH

A lot of people, who go on vacation, seem to take a holiday from healthy eating too. There’s no point working hard to shed the kilos before you leave only to find yourself back to square one on your return. Most cuisines have healthy, low-fat options. Enjoy your holiday but don’t make food a part of the vacation experience. Sightsee, shop, walk around and spend quality time with your loved ones: there are other ways to enjoy your time off.

PACK SAYS `LOW-FAT’

One of sneakiest detailers to any healthy diet can sometimes be something you least ex pect: foods marked `low-fat’. Low fat doesn’t always mean low calorie. It’s also important to be vigilant about the other ingredients that go into low-fat products. Sometimes manufacturers add sugar to add to the taste -which adds to the calorie count -or sometimes eating double of something which has 50% less fat, pretty much amounts to same level of fat being consumed. It’s definitely something worth thinking about.
Enjoy your new lifestyle but whatever you do, be aware of what causes you to get off the healthy eating wagon. Because slips, after a point, don’t lie.

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In Articles to munch on

Raising the bar

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It seems harmless enough and does its best to tell you how healthy it is. But if I were you, I’d be suspicious of the average snack bar. I am referring to the granola bars, protein bars, health bars or fruit bars. Even The New York Times said in a recent article that they can be as calorific as dessert.

 

What started off as an innocuous effort to add more fibre and nuts to i your daily diet has now become a multibillion dollar industry, where the last thing you’re getting is health. To understand how healthy your snack bar is, read the nutritional label: you’d be surprised. To me, an ideal snack bar should be brimming with the goodness of nuts, seeds and nuts, seeds and healthy ingredients that are not so fat and calorie-dense. Have you thought of making your own?

Add more seeds:  Pumpkin seeds, chia seeds, flaxseeds, watermelon seeds, sunflower seeds experiment with the abundance of this fundamental snack bar ingredient. Apart from containing good fats, seeds are fantastic sources of fibre, protein, minerals like zinc and vitamins like Vitamin E. They add a fabulous texture and taste that you will feel in every bite.

Reduce the nuts: Ensure that the seeds to nuts ratio leans more heavily in favour of seeds. Nuts like almonds, cashew, walnuts and macadamia, while healthy, are calorie-dense and need to be used sparingly. A tiny handful per bar should suffice, and abstain from high-fat nuts like cashews.

Puffs: For added texture and bene fits, you could also try quinoa puffs, rice puffs, wheat puffs and other similar foods.

Dates to bind: Commerciallly made snack bars use caramelised sugar or syrups for binding, but it’s better not to use sugar because it will completely negate the good work. How about exploiting the sticky and gooey texture of dates or figs? It’s flavourful and natural.

Season: Go creative with seasoning like sea salt or even sprinkles of paprika if you really like it tangy. At the end of the day, it’s your bar.

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In Lose Weight

Waste makes waist

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Nothing is as satisfying as seeing the food you have worked so hard to cook get quickly consumed by your loved ones. There go the potatoes. All done. And it’s so nice to see your kid polishing off his plate with the last of the buttered pav. But what’s this? Lurking at the bottom of the dish you got as a wedding present is one spoonful of chicken curry. You look up and ask your family if they’ll finish this last teensy weensy bite. But they’re all shaking their heads vehemently, pushing their plates away, looking fit to burst. What do you do? You can’t let it go waste. How horrifying! In goes the spoon, up goes the chicken right into your mouth. Instead of let ting it stay in the dish, you eat it yourself, ignoring the warning your stomach is sending to your brain -that you were done 10 bites ago.

As Indians, we’re culturally ingrained not to waste. We were raised to finish our food and clean our plates. Wasting food was seen as the ultimate sin of excess and an ultimate insult to the preparer of the food who would, more often than not, look wounded as half-empty plates were sent back to the kitchen.

But trying to not waste could be one of the sneakiest ways the weight piles on.

Think about it this way. Let’s assume that you are eating a little bit of leftover food every night to `clean up’ either yours or someone else’s plate. Even if you eat 100 extra calories a day, that’s 36,500 extra calories a year. And if it takes 3,500 extra unburned calories to gain a pound of weight, simply preventing food from going to waste could lead you to gain five kilos over the course of the year. Five kilos. It’s not too late. Prevent waste from going straight to your waist with the help of the WAIST method:

  1. WAIT

It takes 20 minutes for your stomach to send a signal to your brain that you are full. To prevent overeating, try to stop eating when that feeling of fullness starts.

  1. ASSESS

Combat the problem of wastage by not cooking too much to begin with. Estimating quantities takes time and practice and a little heartache but there’ll soon be a time when y o u ‘ r e cooking just the right amount.

  1. IGNORE

Leave someone else’s food alone. If they’ve wasted it, it’s their problem. Not yours.Your meal is done.

  1. SERVE

Don’t serve yourself too much to begin with. You can always add more later but it’s harder and more tempting -to `not waste’ if you’ve piled on too much food to begin with.

  1. THINK

Leftovers can provide a fabulous foundation to your next meal and there are always creative ways to tackle them.

And don’t fret. If nothing works, it’s not the end of the world. You’ll just get it right the next time. Both for the food, and for your body.

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In Bombay Times - Ask the expert

Cheated! How do I get back on track?

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Dear Pooja,
With Diwali just over, I know I have sinned with my eating and exercise. How do I make up? How do I pick up all the efforts where I left off?

 

 

To err is human, right? Well, to fall off the wagon is expected of many but the intensity and gravity to ‘want’ to get back on is that demarcates achievers from the non-achievers. Clap, roll and drums to those who resisted the temptations the week had to tickle and tempt us with – really will power and motivation is an acquired skill, the more you practice the stronger and more successful you get with it. But the cause to get back on track is also noble and commendable (many lose the way just about here) and good part is that it is not difficult to do the same. The first efforts I’d focus on are to get the total oil/fat intake of the day in control. Be more vigilant in the kitchen if maids are cooking or better still you take the initiative – this is the backbone to controlled calorie intake per day.  Ensure an hour (or may 80mins/day) of cardiovascular activity at least 4-5 times a week – regulated output is the best way to burn the ‘cheats’ committed during the festivities. Regulate, control or avoid any more outside food eaten for the coming week or so – do remember however hard you try the oil quota is difficult to control when you dine out. The key to ‘pick the bus’ where you left off is the keen desire and wiliness to forget the errors and start back immediately – the longer you wait to ‘start back’ the more difficult it is – so for all those (and I’m sure the numbers are a vast majority) who slipped – pull up your socks – you erred but now lets make up, be more vigilant, more committed, more dedicated to cause of getting healthier and slimmer cause ‘where there is a will, there is always a way!’

 

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In Articles to munch on

GET REAL. REALLY.

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January. No month bursts with as much promise as this one. A fresh start to the year, a clean slate. It’s when gym memberships increase, when resolutions to get healthier spike. But come June or July -or even February or March -and your enthusiasm dims… till it’s December again.

AGAIN

Why does this cycle repeat itself? What is it about new year resolutions -especially the ones that seem to be made for fitness -that fail? I think the answer lies in not just understanding your body but also your mind.

UP AGAINST AGE-OLD HABITS

If you have never -or barely -exercised in the previous year, you can’t expect to suddenly hit the gym six times a week, and subsist on kale, lettuce and fresh air when the clocks turn over from December 31 to January 1. Your body doesn’t understand calendars, it understands repetition  eat healthy long enough, exercise regularly, and your body slowly begins to form healthy habits and expects, sometimes even craves, a lifestyle that’s leaner and greener.

SEEKING INSTANT GRATIFICATION

Changes that stick are changes that you introduce gently, patiently and systematically. Good habits take time to form. And how much time it takes varies from body to body. Your body and mind will take time to adapt to your new lifestyle. At times, this may frustrate you because your unfit habits try to latch on for as long as possible.

Pick yourself up everytime you slip. Make a fresh start. You may fail a 100 times, but you need to succeed just once to get yourself going. Setting new habits is one of the hardest things to do. Also, the time frame to reach a healthy goal varies from person to person. Some bodies respond quickly, some take time. But everyone always gets there.

YOU HAVEN’T PLANNED WELL

Fitness and weight loss require planning, thought and organisation. Have you selected the right meal plan that fits your existing eating habits? Do you have access to healthy ingredients? Are you prepared with healthy snacks in your bag in case you feel hungry during the day? If you are a working professional or can’t cook, do you have the support system or arrangement to get healthy food?
Have you chosen a fitness programme group that’s right for you (not too advanced or strenous)? Is the gym too far away from your home or office?
You need to make access to fitness convenient for you. You don’t fit your life to fitness, you have to fit fitness into your life. It’s called the battle of the bulge because it takes time and hard work until fitness becomes a permanent part of your life. Remember that it is not you against someone else  it’s you against you. If you set your own bar and compete with yourself, you will always win because it’s your race. On your terms.

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In Articles to munch on

THE BIG FAT MYSTERY

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We know how fat gets into our body. We eat cakes laden with cream, samosas laden with oil and malai kulfi laden with, well, malai. Food high in fat is a sure way for fat to eat its way into ou body through our mouth, sit in places we do not want it to sit and stay stubbornly put until we do something about it. But do you know how fat leaves the body?
What happens when the extra jiggly bits on your arms, your thighs, your abs start looking slimmer because you have been working out or dieting, or both? What happened to the excess fat that you had accumulated? Where has it disappeared? Any guesses? Surprisingly, not many qualified doctors, nutritionists and fitness trainers know the correct answer. Welcome to The Big Fat Mystery.

WHERE DOES THE FAT DISAPPEAR?

To understand where fat goes, we first need to understand what fat is.

Fat tissue is composed of lipids  biological molecules made up of compounds of hydrogen, oxygen and carbon that store energy in their bonds. When we exercise or make successful attempts to burn fat, the molecules are broken apart, the enerd gy stored in these l bonds is released.

But when this hap pens, where does the extraneous `padding’ that lines our bellies and bums go? r Well, while the energy is released, the hyg drogen, carbon and oxygen in those molecules still remain in your body.

What , becomes of them?
How do they get released?

The same way they came in. We exhale it. Biolo gists at the University of New South Wales (Australia) have now conducted in-depth research on where the mass of your fat goes after you burn it inside your body. For every kilo of fat you burn, 80 per cent of that mass is released as carbon dioxide when you exhale. The rest of the 20 per cent is released through wa ter  urine, sweat or tears, if you really hate to exercise.

FACT OF THE `MATTER’

Why this happens is quite simple really. Remember, matter cannot be destroyed it can only change form. For example, ice and steam are just changed, altered states of water. In other words, if we accumulate fat in terms of actual physical visible fat, it needs to change its form to another if it has to be expelled during the burning process.

And why does this matter? It’s good to understand what happens to the fat that you are burning because when you are on that treadmill, huffing and puffing away, you will know that every breath you exhale is a sign of fat leaving your body, and that you are inching closer to losing those inches.

When you are exercising at a pace that’s optimal for fat burning, know that the sweat you see on your clothes is not just sweat, and exhalation is not just exhalation.

It’s a sign that a particular mass of fat has truly been expelled from your body. And depending on how disciplined you are -it’s not going to return soon.

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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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Say `Yes’ to `No’…

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Whether it’s weddings, family functions or just dinner with friends, food is often tied to a host of social obligations. It’s difficult to say no when someone offers food. They may feel bad, insulted, if it’s a wedding… The goal of eating is to feel better, not guilty, afterwards. If you eat under pressure, you will not enjoy your food nor stick to your health goals. How does one tackle such situations?
We’ve devised some tactics to confront these tricky situations.

PREPARE

Tank up on soup and salad before going out. You’ll feel full and won’t end up overeating, and you can stick to a few small portions of the healthy options. Also, if the diet doesn’t come to you, bring the diet to your friends. Take salads and other low-cal dishes to the next party and put them on the table next to the creamy dips and fried food. That way you can still eat healthy for most of the evening and your host will appreciate the effort you have made. Everybody wins.

APPRECIATE

When someone wants you to eat food they have prepared, what they really want is for you to appreciate the effort they have made. You could say things like, “You have really outdone yourself this time, the place, table and food look fabulous! “ or “You are such a wonderful hostess! I am having a great time! “ Also, compliment the food early, and often. The more you compliment the dishes, the more people will think that you have eaten a lot  even when you haven’t (*wink*).

POSTPONE

This is an especially good tactic for dessert. Postpone eating rich desserts by saying that you are full now so you will eat it in a bit when you can really enjoy it. Chances are your host will not ask you the second time around, as he or she will be preoccupied with other guests. But if they insist, you can ask if you can take the dessert home with you. Whether you eat it at home or not is your little secret.

ASK

Tell your host beforehand that you are on a healthy eating programme, and that you might not be able to eat much at their house. It’s always better to enlist the support of your family or friends when you are trying to lose weight. Tell them you would appreciate their help. They will be much more obliging to help you along your weight loss journey.

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