nutritionist – Nourish Genie

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Love thyself

February 22, 2019 No Comments

CELEBRATE THE VALENTINE MONTH BY GIFTING YOURSELF SELF-CARE

This year, instead of writing about how to celebrate the love month with your beloved (could be a partner, parent, friend or even a dog). I am going to instead talk about how to love the one person closest to you. Yourself. Corny, yes. Unnecessary , no. Many women treat their bodies —– and their heart, kidney, liver, and lungs —– with little semblance of self-love. Most are so busy putting the needs of other people — their spouses, careers, kids —- before themselves that they forgot they are equally deserving of the attention. Shower a bit of love on yourself by:

EATING SMART

This seems hard when life is overwhelming but it’s surprisingly easy to balance indulgences with healthfulness. Instead of overloading your system, take care of yourself by eating at home most of the week, and practising portion control when you’re out. Nourish yourself with good quality carbs (including vegetables and fruits), protein (lean meats, quinoa, dal, egg and seafood) and unsaturated fats so that you get your daily dose of vitamins and minerals. And avoid things that come in boxes, packets or tins.

EATING FREQUENTLY

Gift yourself better metabolism by eating every two hours. Did you know that apart from walking, jogging or even breathing, digestion is a calorie-burning activity? By breaking up four main meals (breakfast, lunch, teatime snacks, dinner) into eight small meals (two hours apart), your body burns some of the calories as you eat them, putting your body constantly in the ‘gym’.

EXERCISING

Exercise is one of the best way to show yourself you care. Try exercising for an hour a day: walking, jogging, or even aerobic dance, coupled with light weight training. You could break up the hours into 20 or 30 minute blocks in the day.

HYDRATING

Keeping the body hydrated helps the heart more easily pumps blood through the blood vessels to the muscles. And, it helps the muscles work efficiently. Hydrate your life by drinking water because it helps in the daily functioning of your body, which helps in maintaining its equilibrium.

GETTING YOUR DAILY DOSE OF ANTIOXIDANTS

You can do this by drinking a glass of vegetables juice every day. Blend three different raw vegetables in a mixie (not a juicer), add half of pulp to a glass, top with water and season. Drink immediately to enjoy a host of wonderful antioxidants that flush out your system of toxins. You’d be doing your body — and your life — a great service.

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Grazing on the go

January 24, 2019 No Comments

Compact, high-value, low-calorie snacks

If you’ve been reading my columns, you would now know that eating every two hours is the backbone of my nutritional philosophy – it is a guaranteed way to jump start your metabolism, lose weight and keep it off. Four healthy main meals (breakfast, lunch, teatime and dinner) and four fillers in between these meals is the goal, and it has given my clients long-lasting and consistent results over the last 15 years. Whether or not this is something you follow, there will always be a universal need for meals between meals. Healthy, nourishing fillers that not only keep hunger at arm’s length but also pre-empt that unplanned late-morning or early-evening bingeing on muffins, cupcakes, and samosas, and other foods you hadn’t set out to eat.

EASY SNACKING

Here are some tried-and-tested filler options:

Fruit: Cut in pieces in an airtight box for convenience but whole is preferred.
Chana: Can stay in your bag for days without a problem.
Kurmura: By itself or lightly roasted with turmeric, salt and curry leaves in a tiny amount of oil.
Nourishables: Click here to shop your pack.
Diet khakra: The smaller the size, the easier it is to handle.
Carrot/cucumber sticks: This could also be accompanied by a dollop of hung curd dip. Made with skimmed curds, of course.
Sandwich (four pieces): Cut a low-fat sandwich into four pieces, eating two at a time.
Stuffed roti/thepla: Use buttermilk, not water, for the dough.
Dry fruit: Almonds, pistachios, walnuts, raisins, dates.
Roasted makhanas (homemade): Don’t be fooled by the commercially available ones. The masala sticks to them simply because they are loaded with oil.
Popcorn: Homemade, not the microwavable one, which may be preserved in larde or trans fat.
Dry roasted sprouts:You can make this fun with onions, sliced green chilli, tomatoes and a slice of lime.

THINKING INSIDE THE BOX

You can also come up with your own fillers based on the examples above. What are the hallmarks of a good filler? Foods that are low in calories, low in fat, help stave off cravings and add some nutritional value to your body. It’s also better if they are easy to carry, dry, and can be eaten without making a mess. But not all healthy snacks are created equal. For example, some store-bought energy bars may not be high in calories but will be high in sugars, which make you want to eat more sugar. They may not necessarily add too much nutritional value either. Do read the labels before venturing into the land of commercially available diet snacks. Not all are bad but you must know what you are getting into. Happy snacking.

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Work on your WILLPOWER

January 23, 2019 No Comments

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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Vegging out

October 3, 2018 No Comments

A meat lovers guide to eating greens

There are fewer things more depressing to meat lovers than a pure vegetarian buffet or party. The heart sinks, the mood flattens and the smile sags but they dutifully pile their plates not to offend their host. They may try and make conversation but their minds are clearly somewhere else… on a bed of cold cuts, maybe, or a juicy meat patty sandwiched in a delightful sesame bun. I exaggerate but not much. It is hard for committed meatheads to even look in the direction of vegetarian dishes. If this sounds familiar, you may want to keep reading.

Vegetables are crucial for well-being. In fact, your body cannot function without a decent daily dose of vegetables because that is where your vitamins and minerals come from. If you have been feeling unwell or falling sick frequently, think about your intake of veggies. Vegetables are also complex carbohydrates they have the dual benefit of helping with digestion and keeping your stomach full, all of which help brilliantly with weight loss.

AS SIDES

Pair your Chinese dish with a side of Chinese greens or have a portion of healthy cooked potatoes with your next tandoori trek. Or a salad to round off a grilled fish. Side dishes are a wonderful complement to your non-vegetarian hero dish that will balance both taste and nutrients. A win-win, basically.

AS GARNISH

Can it really kill the appetite if you chop some coriander and sprinkle it on your chicken? Or add cucumber/tomato to your plate? Garnishes are a seamless way to integrate veggies and herbs and, by association, vitamins and minerals.

AS A SECRET INGREDIENT

Vegetables can be the hidden ingredient in the construction of many dishes. Chicken soups can be thickened with potatoes instead of cornstarch, or meat curries could have more vegetables swimming in them. Bite an accidental broccoli along your journey to your meat destination? Good for you.

AS VEGETABLE JUICE

A vegetable juice is the best habit anyone can acquire. It is a glass of antioxidant glory, easy to make, cheap to invest in and quick to drink. Blitz three different raw vegetables in a mixie (not a juicer) and pour the pulpy mixture into a glass (this should be about half a glasss worth, so use the veggies accordingly). Top off with water and add salt, rock salt, pepper, lime or anything you feel will enhance the taste. Drink up immediately (the benefits gets lost you leave it too long) and enjoy. Do this once a day, every day, and see how your body starts to slowly transform for the better.

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Rice is nice

August 28, 2018 No Comments

Your guide to eating white rice for weight loss and health

There are fewer foods that in still more fear in my clients’ hearts than rice. Or more specifically, white rice. This humble cereal has become a dietary force that few dieters want to reckon with – so many skip rice entirely in their efforts to lose weight or reach their health goals.

While the nutritional benefits of brown rice have been discussed to death, the problem is that it’s relatively costly and not commonly available, like white rice. Also, brown rice has a fairly distinctive taste, which may not always marry well with dishes which work so well with its whiter cousin. That’s why this piece is my effort to tell you why not to be a (white) cereal killer.

To start with, all the rumours you have heard about white rice are true. Yes, it has a higher glycaemic index (GI), which means that it gets converted into glucose very quickly by your body and can spike blood sugar levels. Result? Bad for both diabetics and dieters. It is also a starchy food (starch is part of the glucose family), which again can be fattening and disturb — or even reverse — weight loss efforts. All true.

But to that I say, white rice is only a problem if you don’t cook it or eat it in the way it should be eaten. And yes, there is a way. Or more than one way to have your rice and eat it too:

BOIL WHITE RICE, DON’T PRESSURE COOK IT

Cooking rice in a pressure cooker means that the starch will remain in the rice and not be released in the water. The same holds true with rice cookers. To remove the starch, boil it and drain the rice water.

ADD VEGETABLES TO LOWER ITS GI

Did you know that high GI food can become low GI foods? In the case of rice, this is done by simply changing the composition of the rice and adding vegetables to it. The vegetables take more time for your body to process, and this slows down the rice’s ability to quickly convert into glucose.

PORTION IT OUT

For dieters and diabetics, one medium size bowl a day is the serving size I recommend. Diabetics need to be doubly sure that all water is completely drained before eating it.

White rice is yummy, and is the base for many dishes – not only in Indian cooking but many other cuisines, both regional and international. It’s tasty and versatile and can be a health companion, making you look forward to your meals instead of dreading them. Why give it up if you don’t have to?

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Wet your appetite

August 25, 2018 No Comments

While the principles for healthy living and healthy eating remain the same throughout the year, certain seasonal rules apply. Just as summer and winter bring their unique environments and nutritional needs, the monsoon creates its own set of dietary restrictions, particularly pertaining to the intake of vegetables. Here are some veggie dos and donts:

RAW LEAFY VEGETABLES

The rainy season is probably the only time of the year when I would not recommend leafy greens. The rainy season generates a great deal of humidity, spurring bacterial growth which tends to thrive on the surface of the vegetables we eat. Transportation conditions and storage arent particularly hygienic either, which means that we need to stay away from vegetables that arent peeled. These include raw spinach, lettuce, methi, kale and other ones that go straight, unpeeled, uncooked from farm to table. Needless to say, if these vegetables are cooked, there is no problem with their consumption.

Other options for non-leafy veggies include snake gourd (tori), gourd (dudhi), pointed gourd (parval), yam (suran), apple gourd (tinda), bitter gourd (karela), and cluster beans (gavaar) along with your usual onions, turnips and potatoes. If the sound of tinda or gavaar doesnt appeal to your kids/family/spouse, try saying apple gourd or cluster beans instead. It might just work.

SPROUTS

Like vegetables, sprouts is one of the best things for your body but unfortunately, the rainy season brings with it pathogens that tend to infest this particular food. If you must eat it, lightly steam them prior to consumption.

CAULIFLOWER & BROCCOLI

There are greater chances of cauliflower and broccoli infestation during the rainy season. When I mean infestation, I mean insects making a nice little home for themselves on the leaves. If you can skip the raw versions entirely, its better.

CUCUMBER

This made it to the list because cucumber is eaten many a times with the skin on. Peel it.

FRUITS

While fruits are not vegetables, be partial to seasonal fruits. Unseasonal ones are more likely to be prone to infestations. Your best bets are pomegranates, bananas, mangoes, apples, plums and whatever else is in season. Again, peel the fruit instead of eating it with the skin on.

**A NOTE ON WASHING

For vegetables and fruits with peels, try and do a final rinse with potassium permanganate. Add enough potassium permanganate to a vessel with water for the water to take on a light pink tint. Soak fruit and vegetables for about five minutes. Rinse thoroughly to effectively remove bacteria, pesticides and assorted pests.

Enjoy the best of healthy vegetables this season.

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Coco-nuts

July 17, 2018 No Comments

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?

In Bombay Times - Ask the expert

Post pregnancy weight loss – help me!

April 10, 2018 1 Comment

Dear Pooja,
I am a 33-year-old woman. I have two children — while my first born was a normal delivery, i had a C-section for my second one. However, both were premature babies, born at just seven months. After my deliveries, I started gaining weight and from 60kgs, I reached 76kgs. I admit I do not have healthy eating habits — irratic timings and junk food are to blame. This has caused health problems like high cholesterol, spondylitis, spine problems and fatigue. I’ve finally reached a point where I want to follow a healthy diet and lose weight. What foods should I eat and what should I absolutely avoid? Please help.

Aaliya just so many of us women forget all about our body and its needs when motherhood dawns on us that we wake up just when too many alarms signs are screaming in our face- diabetes, high cholesterol, hypertension and the list can be long. Maternal fat does not have to be eternal. We must realize that by ignoring our health and nutrition it will take a toll on the health of the whole family. Only a women that has a good diet can have good energy levels, good moods, less pms, better memory, more patience and understanding, better multi-tasking, more alertness and isn’t that what we women are all about? Family, children, work and the many relationships we marry are all before us, but don’t put them before your health. Post delivery focus on basic good nutrition and exercise. Anyways it’s never too late. Do get in touch with a good nutritionist so that she can plan a healthy weight loss diet keeping all your health parameters in mind. Sadly I wont be able to do the same through this space.

In Bombay Times - Ask the expert

What foods will help me while I trek?

April 10, 2018 No Comments

Dear Pooja,

I am 29-year-old unmarried woman and planning to go for a trek to Manali after two months. Since trekking requires one to have good stamina, I would like to know the right diet that will help me increase my stamina levels. Currently, I feel tired when I run or brisk walk even for a short while. Please let me know which foods I should eat. Thank you.

Lets thank the Manali trip that triggered you to wake up and address the signs your body is giving you. In this roll-a-coaster life where we are so tuned to listening to every beep of our mobile distinguishing the sounds easily between an email, sms or or a what’s app – but the signs our body gives us so easily goes unnoticed. Weakness, breathlessness, poor stamina amongst others are all signals of under-nutrition, vitamins, minerals and/or amino acid deficiencies. Firstly I’d suggest you check your hemoglobin and serum B12 levels and have these deficiencies corrected as low levels of these are directly related to the signs you have mentioned above. Gaining long lasting stamina may take a little more love care and attention in your day-to-day diet and exercise regime over a long-term basis but you should see some definitive improvement within two months as well.

A visit to a nutritionist can teach you what your daily requirement for proteins and carbohydrates is and how to divide this effectively into several small meals to fuel your systems adequately. Keep the focus on good quality and quantity of proteins daily along with a good tilt toward fresh fruits and vegetables. Avoiding excess sugar and fat always goes a long way in terms of a fit and healthy mind and body. As I always suggest eating small meals every two hours not only improves metabolism and aids weight loss, it also makes sure that the body gets a steady supply to energy without any peaks or troughs in the blood sugar levels – this is one main essential for sustain Duracell stamina levels. Sorry I was unable to give you exact foods and quantities cause that requires me to know many details about you to help you in complete totality. All the best, hope you enjoy your trekking trip with great vigour and strength.

In Bombay Times - Ask the expert

Do I need a detox???

April 10, 2018 No Comments

Dear Pooja,

I am 37, 58 kg, and my height is 5.1. Last year I had taken a herbal slimming pill for one month (LIDA) and lost around 10Kg. had felt energetic and less hungry and great during that time but, my bowel movement which had always been regular till then, went haywire – once in two days etc. I stopped after a month and in two months came back to my previous weight of 56-58kg. Just wanted to know what should one eat that acts as laxatives and keeps the system clear? What can help to detox? Which foods can help? I am a non-vegetarian and rarely have vegetables and fruits.

If there were such an easy way to lose weight (and maintain it) would more than half of the world’s population be overweight? There are no short cuts to weight loss darling I hope you have realized that now (perhaps the hard way). Each of these short cuts – pills, creams, starvation fads, machines – all come with their bag full of side effects – constipation, hair loss, headaches, joint aches, blood pressure fluctuation, brittle nails, dull skin and the list is endless.

You ask me about detox, why should one need it? If you eat food in moderation (healthy and unhealthy), drink ample water, exercise three-fours a week – your body knows how to purge and clean itself – that is the magically power of this human body. By torturing (yes, its sometimes even more harsh than torture) with pills and medication or starvation in the name of weight loss – that is when your body needs a detox – not from food but from these unhealthy practices. God has gifted each of us one magically body – that relentlessly works 24*7 like clockwork – learn to respect this temple. Nourish it with food not pills and you will never need doctors, nutritionists, dermatologists and the like again.

And lastly you asked me about constipation and how to relieve it – well you also did give the answer yourself – you eat no fruits and vegetables! If do not provide the fibre and roughage then how can you expect to have clear bowel movements? Include at least four to five vegetables and fruits (whichever you like from the vast bounty that is available) servings a day along with adequate hydration and you should be able to help yourself without artificial laxatives.