HEALTHY KIDS ARE HAPPY KIDS

Ms. Harpreet with Diet Dr Clinic team at Navy Children School

Peer pressure and TV commercials for junk food can influence your kids to great extent.
Switching to a healthy diet can have a profound effect on children’s health, helping to stabilize their energy, sharpen their minds, and even out their moods.

Healthy Happy Kids at Ardee School

Healthy eating can help children maintain a healthy weight, avoid certain health problems, stabilize their energy, and sharpen their minds. A healthy diet can also have a profound effect on a child’s sense of mental and emotional wellbeing. Eating well can support a child’s healthy growth and development into adulthood.

The Winning team at Don Bosco

It’s important to remember that your kids aren’t born with a craving for French fries and pizza and an aversion to broccoli and carrots. This conditioning happens over time as kids are exposed to more and more unhealthy food choices. However, it is possible to reprogram your children’s food cravings so that they crave healthier foods instead. The sooner you introduce wholesome, nutritious choices into your kids’ diets, the easier they’ll be able to develop a healthy relationship with food that can last them a lifetime.

A short Talk by Ms. Harpreet Pasricha at
Shree Damodar College of Commerce & Economics

Here are list of foods that can improve child’s immunity, height, vision and digestion.

• For Sharp Memory: Nuts and seeds (almonds, walnuts, cashew nuts, sunflower seeds, pumpkin seeds), Fish (salmon, sardines, mackerels), eggs, avocado, berries and virgin coconut oil.
• For Improved Immunity: Ragi, healthy fats (coconut oil, desi ghee), Spices (turmeric), Herbs (tulsi leaves, coriander, mint)
• For Height Boost : Vegetarian (whey water, soya beans, dhals) and Non vegetarian (eggs, chicken and fish)
• For Better Vision: Orange, red and yellow pigmented fruits and vegetables (carrot, pumpkin, watermelon, orange etc) and nuts and seeds (almonds, walnuts, pumpkin seeds, flaxseeds)
• For Strong Bones and teeth: Milk and milk products (paneer, curd, yogurt), green leafy vegetables (spinach, kale, cauliflower), fish (salmon, sardines, mackerels)

KICK - START MONDAYS!! FIGHT MONDAY BLUES WITH RIGHT FOODS

Most of us have had that ‘Monday morning’ feeling, when getting out of the bed feels like the end of the world! After the weekend bids a fond goodbye, most of our Mondays tend be sad, gloomy and tiring.

But don’t worry, help is at hand. With just a few mood-boosting additions to your diet, both your mood and energy levels can stay up all day.

·         Dark Chocolate: For all those with a sweet tooth, snack on 2 squares of dark chocolate mid work. Chocolates that contain 70% of cocoa and over are not only fantastic mood boosters, they are also rich in anti-aging anti-oxidants.

·         Protein Rich Sources: If you want to increase your mood-lifting dopamine levels a little more naturally, protein rich choices like cheese, eggs and chicken all contain the tryptophan amino acid that triggers the brain to produce the hormone. Dopamine and serotonin are linked with producing natural effects of euphoria and pleasure.

·         Fruits: Fruits like pineapple, watermelon, blueberries and apples all act as an ideal pick-me-up, thanks to their ability to increase the dopamine and serotonin in the body.

·         Go potassium: Low potassium levels have been linked with stress, irritability and tiredness, so any source of potassium will get you feeling calm and ready for anything in no time. Great sources of potassium can be found in avocados, dried fruit and dark chocolate.

·         Water: Managing at least five glasses of water per day not only keeps the skin looking fresh and healthy, it also helps to fight feelings of fatigue. Increased tiredness is a common cause of dehydration. But if you’re not a big water fan, you can always add in slice of lemon and crushed ice for an extra kick.

·         Beans and more: Most of us are often lost when it comes to Tiffin ideas. So adding foods like kidney beans, lentils, alfalfa broad beans to a mixed bean salad will not only go easy on the waistline, but will also keep you active.

Make sure to include these foods and Have an Energetic Monday and a happy week ahead.

BONE HEALTH AND NUTRITION

hen most people think bones, they think calcium. But it's not the only nutrient. There are other nutrients which play an important role in absorption of calcium, like vitamin D, vitamin K & magnesium. If you don't get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Approximately 1 in 2 women (& about 1 in 4 men) over the age of 50 will break a bone due to osteoporosis. The bones naturally loose mass, becoming more brittle. Calcium deficiency can also lead to mood problems such as irritability, anxiety, depression & difficulty in sleeping. The best line of defence is your diet- eating the right food, which can give you the maximum bone strength & boost your bone density at any age.

SUPER FOODS FOR BONE HEALTH 

1. Dairy products like milk, yogurt (curd), cheese & paneer.
2. Fatty fish like sardines, salmon, mackerel & tuna.
3. Eggs- Don't just opt for egg whites- they may cut calories but the vitamin D is in the yolk.
4. Dark leafy greens & vegetables like spinach, collard greens, turnip greens, mustard greens, romaine lettuce, celery, broccoli, cabbage, brussels sprouts & asparagus.
5. Seeds like sesame, pumpkin, sunflower, flax- Sprinkle some seeds onto your salad for bone-building power.
6. Nuts like almonds, walnuts & peanuts.
7. Magnesium rich foods are found in nuts (like almonds & cashews), seeds (like sesame, pumpkin & sunflower seeds), whole grains, seafood, legumes, tofu & many vegetables.
8. Vitamin D rich foods- Sources include fortified milk, eggs, cheese, fortified cereal, butter, margarine, cream, fish, shrimp, oysters, etc.

DANGER FOODS FOR BONES -

Following foods, when consumed in excess, drain calcium from your bones & deplete your body’s calcium stores:

1. Salt - Eating foods high in salt (sodium) contributes to calcium loss & bone breakdown. Salt shows up in nearly all processed foods including whole grain bread, breakfast cereals & fast foods.
2. Sugary Snacks - Excess sugar inhabits calcium absorption & depletes phosphorous, another mineral important in facilitating the absorption of calcium. Satisfy your sweet tooth with prunes, dates & other anti - oxidant rich fruits.
3. Foods with Phytates - While beans (legumes) contain calcium, magnesium, fibre & other nutrients. They are also high in substances called phytates which interfere with the calcium absorption. You can reduce the phytates level by soaking beans in water for several hours & then cooking them in fresh water.
4. Alcohol & Caffeine - Drinking heavily can lead to bone loss as it interferes with vitamin D which in turn inhabits calcium absorption, disrupting your body’s calcium balance. Limit alcohol to not more than 2 - 3 drinks per day. Coffee, tea & soft drink (sodas) contain caffeine, which may decrease calcium absorption & contribute to more loss.

NOURISHING WINTER FOODS

In our state Goa, there isn’t a drastic drop in temperature and we don’t get a luxury to curl up under a comforter and sip on some hot chocolate or soup.  However, if you are travelling to North India or vacationing in cold countries such as Ireland, Switzerland, UK etc, you would require winter foods to cope with a dismal, dreary late-winter chill. Even though you may cover your body with a coat, shawl or sweater to keep yourselves warm, there are certain foods that are best consumed in the winter which have thermogenic effect on the body. As winters can affect your mood and energy levels, these foods have an ability to raise your body temperature and keep you warm and active. It will also help to rev up your metabolic engine and narrow your waistline. Some of the most effective winter foods are:

·         Ginger: Gingers promotes thermogenesis (a process by which heat is generated when food is digested.) Ginger has a lot of health benefits like improving the respiratory diseases, cardiovascular diseases, blood circulation, digestion and boosting immune system. The warm calming effects of ginger can actually help you deal with stress as well. You can also add it to your stews, soups, teas and curries.

·         Garlic:  Garlic is known for its anti bacterial and anti viral properties. In winters, conditions like asthma and bronchitis becomes exaggerated. Consuming garlic will help reduce these conditions. Garlic also lowers cholesterol and can be easily added to soups, gravies and chutneys. Remember to chop the garlic and letting it sit for 15 minutes before cooking as this activates beneficial enzymes which help in reducing oxidation in the body.

·         Whole egg: These foods have a high thermogenic effect. Since a lot of energy is required to digest lean protein, the energy that is expended will burn more calories. Also these foods help you to build muscle.

·         Cinnamon: They are an excellent option for heat production in your body. Winter is the season to load your meals with all kinds of spices. Cinnamon is rich in antioxidants, aids in digestion and has anti-inflammatory properties.

·         Pepper:  Pepper tops the chart when it comes to warming foods. It can be easily incorporated in the daily diet. Pepper is used in almost all cuisines. It can be added to soups, curries etc. Ground pepper can be added to tea making it a refreshing and healthy beverage. Try green tea with some pepper corns next time. 

·         Fats (clarified ghee, virgin coconut oil): Coconut oil and clarified ghee are beneficial as it provides with medium-chain fatty acids (MCFAs) that are not found in other fats. These oils have a thermogenic effect that lasts for 24 hours, so using a couple of tablespoons of it each day may help your metabolism over time. These oils do not just have a high nutritional value but can also helps to boost your immune system.

WRITTEN BY: NUTRITIONIST MS. HARPREET PASRICHA (DIRECTOR OF DIET DR CLINIC POWERED BY HARPREET PASRICHA)

ARE YOU GLUTEN INSENSITIVE

Celiac disease, also known as gluten-sensitive enteropathy, is a chronic disorder of the digestive tract that results in an inability to tolerate gliadin, the alcohol-soluble fraction of gluten. Gluten is a protein commonly found in wheat, rye, and barley.

Signs and symptoms: Diarrohea, flatulence, weight loss, weakness and fatigue, severe abdominal pain.

Diagnosis: Laboratory tests

The American College of Gastroenterology (ACG) recommends that antibody testing, especially immunoglobulin A anti-tissue transglutaminase antibody (IgA TTG).

Other laboratory tests include the following:

• Electrolytes and chemistries - Electrolyte imbalances; evidence of malnutrition
• Hematologic tests - Anemia, low serum iron level, prolonged prothrombin time (PT)
• Stool examination - Fat malabsorption
• Oral tolerance tests - Lactose intolerance
• Serology - Immunoglobulin A (IgA) antibodies

Management

Eliminate gluten from the diet

•  Wheat and wheat products
• Barley
• Rye
• Semolina
• Durum
• Brewers yeast (beer and bread)
• Pastas
• Pizza
• Bread
• Pastries

Allowed foods:

• Potato
• Egg and egg whites
•  Milk and milk products
• Avocado
• Cous cous
• Quinoa
• Sprouts
• Chicken
• Vegetables
•  Pulses and legumes
• Vegetable juices
• Medicated buttermilk

POST PARTY DETOXIFICATION

During the party season, there’s no doubt that, there are one or more occasions when you eat a little more than you should. So how you can undo the damage done by a holiday meal or a party so that it doesn't have such a negative impact on your body weight? Detoxification is the answer!

SOME SIMPLE TIPS TO FOLLOW:

• Consume a Protein- Rich Breakfast because protein fills you up and keeps you satisfied, ultimately reducing your overall calorie intake.
  
  
•  High fiber breakfast, such as oatmeal or almond butter toast help to regulate the system and fills you up.
  
  
• For your main meals opt for a non-starchy veggies like broccoli, spinach mushrooms, carrots, cauliflower and bell peppers. These are rich in fiber and water which means they will fill you up without filling you out.
  
  
• Enjoy skinless poultry, fish or tofu with at-least 2 cups of antioxidant-rich veggies. And if your body craves for starchy carbs, round out your detox dish with a fist-sized potato or 1/2 – 1 cup cooked quinoa.
  
  
• Green Tea is rich in antioxidants and also contains catechins, an exclusive antioxidant that enhances liver functions.
  
  
• Packed with Vitamin C and natural enzymes, lemons and oranges kick start the digestive tract by transforming toxins into easily digestible material. Not only do they remove toxins from the body, but also burn body fat.

• Exercise helps the lymphatic system to get rid of toxins. This is also the best way to press the reset button after a night of splurging. Spare at least half an hour for a run or a brisk walk to get your heart racing and blood circulation in good motion.
  
  
• Proper hydration is always essential, but it’s specially so after a night of indulgence. Drinking water is an excellent way to flush the body of toxins. Drink plenty of water, preferably warm water, all through the day for better metabolism and great results.

OTHER TIPS:

• Avoid Sugar: Post festivities, your body is dealing with excess sugar, so try to give it as much plain fluids you can.
  
  
• Say no to oily food: Cut back the amount of oil in your meals. Instead of frying, try baked or grilled dishes. Go for a fiber-rich and protein-laden diet.
  
  
• Say no to Salt: Potassium is helpful for getting rid of the day-after puff. to get your fill of potassium-rich foods, consume melon or sliced banana with your yoghurt with breakfast, or add plenty of spinach to your egg white omelet.

Detoxification can do more than make your eyes sparkle and your skin glow – it can boost energy levels, improve digestion and help shift a few unwanted kilos too.

WAYS TO START LOSING WEIGHT TODAY

 Most of us in the life try to lose weight with our own methods. Are you also one of them who wants to lose weight but aren't sure how to start? Worry no more. Follow my five easy steps to weight loss today. No more delays. No more waiting until Monday or the New Year. Follow these simple and effective steps and you'll get started losing weight today, and keep it off tomorrow. 

1. Carry a notebook and a pen.

Make sure you write in that notebook!
Every single thing that you swallow should be written in your notebook, preferably as soon as you swallow it. If you finish your daughter's leftover porridge at breakfast, write it down. Sample a cake at friends place? Write it down. Just a 'taste' of the curry you're making for dinner? Write it down! Writing down what we eat and drink forces us to be aware of what we're putting in our mouth. It also gives us an easy way to track our intake and decide what changes we want to make. 

2. Ask 'why?'

Every time you start to eat or drink, ask yourself one word: Why? Why am I eating this? Am I hungry, tired, bored, stressed, lonely? The correct answer is simple: hunger. If you're not hungry, don't eat. Figure out what you need to do to satisfy that emotion: Take a nap, read a book, yell at your spouse, call a friend -- just don't eat if you're not hungry. 

3. Eat to lose.

That's right; if you skip meals you won't lose weight. Why not? Because then you'll get so hungry that you snack, or eat more than you want to, or end up feeling miserable and quit right away. Everybody needs to eat and deserves to eat three meals per day. Snacks, too (if, of course, you eat right kind). Wrong ways of dieting just leave you feeling hungry and unsatisfied. A meal should include whole grains, fruit and vegetables, protein and even a small amount of fat.

4. Remember your favorite things.

If you've ever tried to completely avoid your favorite food, then completely lost
control and devoured the entire bag of cookies, you know what I'm talking about. Stuck on chocolate? Eat one delicious, exquisite piece of high-quality chocolate every evening. Savor that chocolate. Sit down, relax, and do nothing but enjoy the flavor, texture and experience of eating the chocolate. Eat slowly, enjoying every bite. And whatever you do, don't feel guilty. A small portion of your favorite food will keep you satisfied and happy -- and losing weight. 

5. Find a part of your body that moves (not your mouth) and move it.

Everyone can move something. If you have bad knees you can still exercise your arms or even do water exercises in a pool. Take up line dancing or karate. Walk the dog in the morning before work, take the kids for a bike ride after school, or listen to favorite music while using your treadmill. Even housework can become exercise if you move vigorously enough. There simply are no excuses for not moving.

There you have it: five simple, easy-to-start steps toward weight loss and long-term weight management. Start right now.

THE INTERRELATION BETWEEN THE GUT BACTERIA AND LOSING WEIGHT

There is a symbiotic relationship between the host and the bacteria which leads to weight gain or weight loss.

The average human body contains 37.2 trillion cells and 10 times as many microbes. We are host to somewhere between 300-1000 different species of bacteria.

Function of gut bacteria:

• Aids in digestion of food
• Protects the body from invading organisms
• Strengthens immune system
• Creates neurotransmitters
• Create and synthesize vitamins
• Influence our mood and temperament

 Gut bacteria and weight loss

A recent study by Michael Edwards, 2014 showed a direct correlation between a high or low level of bacterium in the gut and the subjects' weight. A high level of bacterium and a high level of diversity were linked to a healthy weight, whereas overweight individuals show a correlation to a much lower number of bacterium in the gut.

                                                                                           

To increase health inducing and weight reducing bacterium in the gut

• Focus on a diet rich in prebiotics for e.g. raw vegetables and fruit. Prebiotics provides the healthy bacterium in our gut with the food it needs to thrive.
• Probiotics or Fermented foods such as kombucha, sauerkraut, kimchi, raw or organic apple cider vinegar etc help to increase healthy bacterium in the gut. 

BANANA TREE NATURE'S GIFT FOR GOOD.

Banana tree unlike other trees have advantages of different parts of it. To know about it, Keep Reading to check out what It has got….

 To know about this keep scrolling….

1.       Banana Magic/ Eatsome Banana

Contains Potassium which Supports heart health, Energy booster for post work out session, being rich in fibre it is Good for digestive health, contains tryptophan and helps increase serotonin levels (i.e. a feel good hormone) that helps overcoming depression.

You can simply have it naturally or use it in sweet dishes such as sheera, cakes, fruit salads etc.

2.       Budding Floret/Banana Flower/Banana Blossom

Wards of infection, reduces menstrual flow, reduces free radical activity, boosts moods , reduces anxiety, increases milk content of nursing mothers or improves lactation of Nursing mothers, keeps sugar levels in check, cures Anaemia, good for weight loss.

Culinary Use:

Can be used in salads, soups, one can also make sabji, use it in stirred fry veggies or simply make a decoction of it.

3.       Banana leaf

From a serving plate to much more…

In some parts of the world it is a tradition to serve food on Banana leaf, you can also use this Nature’s Natural food wrapper instead of synthetic man- made plastic closed containers, foils etc. furthermore you can this leaf for cooking purpose one of the most famous dish called as “Macher Paturi” is a traditional Bengali dish were usually betki fish pieces are marinated in a spiced mustard paste, wrapped in banana leaf individually and then slow cooked till tender. Hence, becomes good recipe to keep the oil away from cooking. So you can try this with your own fish choice which along with a healthy cooking choice gives a distant essence to the food.

TIPS FOR HEALTHY FASTING

While the body is naturally inclined to crave food, it is possible to lose weight during a fast, provided you follow the right diet.

Here are some of the Do’s and Don’ts while observing a fast:

Do’s

1. Balanced Diet Those observing a fast should have at least two meals a day which contain foods from all major food groups including fruits, vegetables, cereals, milk, fish, fat and sugar. Fiber rich foods like grains, seeds, green beans and whole wheat are also encouraged. Dates also provide a burst of energy.
2. Water Drink plenty of water, perhaps even more than your normal intake, so that your body remains hydrated throughout your fast.
3. Rest & Relaxation Heal your body through adequate rest. Take short naps, read or watch television to pass the time.

Don’ts

1. Foods to avoid Avoid foods that are deep-fried and high on sugar and fat like pakoras, samosas, gulab jamun, rasgulla, parathas etc.
2. Limit caffeine & tobacco Coffees, sodas, teas and energy drinks all contain high amounts of caffeine and may lead to headaches and other unwanted side-effects during your fast.
3. Avoid strenuous activity Exercising during a fast will only exhaust you and make you thirsty and hungry. Instead, focus on hobbies that won’t drain you out.

FAD DIETS: A BAD WEIGHT LOSS STRATEGY?

Going on a diet is has become an unshakable trend of the 21^st century. But like most trends, people follow fad diets without reaping its benefits or understanding the importance. Fad diets shock your body, sending it into starvation mode. You'll experience rapid weight loss, but you're not actually losing any fat; instead, you're using your body's stored supply energy. With many self-proclaimed health experts, there isn't a shortage of diets that claim to give you the best of results. If you decide to follow a diet, follow it religiously, not by making it a one week or month program. Modifying these diets to fit certain time frames may have drastic changes on your health and lifestyle. Some negative effects of Fad Diets include irritability, tiredness and lethargy, depression and eating disorders, such as anorexia and bulimia. This happens because your body isn't getting the nutrients it needs to make energy.

The common risks of fad dieting are basically of two types:

1. Short term risk is nutritional deficiency which causes hair loss, giddiness, low energy levels, anemia, etc.
2. Long term risks include osteoporosis, (as your body leaches calcium from your bones to make up for calcium deficiencies in your crash diet plan), damage to the brain, kidney, heart and other vital organs.

The key is to not eat less or starve, but to eat right. A common misunderstanding people make is crediting weight loss to starvation. The ideal diet will not encourage periods of starvation to lose weight, but will keep those hunger pangs away with sufficient food to eat. It is a biological fact, that the human body needs nutrition to ensure survival. Hence our body mechanisms are geared towards safeguarding fat and not losing weight. The major drawback of this regimen is the drop in your metabolic efficiency, where your body switches to conserving calories. Women tend to gain weight easily in comparison to men because of their biological and reproductive functions. Hence, it is inadvisable for anyone to use starvation as a tool for weight loss. The whole game is to revive up the sluggish metabolism.

So what is the ultimate solution? You should look at weight loss as a long term plan. Try to lose weight slowly, at a rate of 0.5-1 kg a week! Here are some tips that you could also follow in order to lose weight:

1. Eat within the first hour of rising.
2. Eat a small snack every 2 hours.
3. Hydrate yourself well.
4. Avoid refined sugar in beverages like tea, coffee, lassi and fresh lime.
5. Stay away from artificial sweeteners.
6. Healthy eating is a lifestyle not a “diet” so imbibe it.

WHICH IS A HEALTHIER CHOICE?

Multigrain atta or Whole grain atta

Multigrain" and "whole grain" are two different attas. If you were under the impression that eating multigrain was healthy, you were wrong.

In Whole grain atta all parts of the grain kernel, bran, germ and endosperm are used. The germ is rich in essential fatty acids and b-vitamins; the endosperm, which is mostly starch; and the bran, which, of course, is high in fiber.

In contrast, multigrain atta means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Mostly refined grains i.e. devoid of their natural nutrients and fibre and consisting of only the endosperm.

So how do you choose the right flour?

In order to make sure you are actually getting a whole grain product, look for 100% whole wheat or 100% whole grain. The first ingredient on the ingredient list should be a whole grain.

For e.g. Wheat flour, Barley, Bajra. 

KNOW YOUR COOKING OILS

While oil is an important ingredient in cooking, not many of us are aware that in our journey to good health, cooking oils play an important role. As much as we should know the healthy oils, it is equally necessary to know the oils to avoid. 

Though it may come as a surprise, there are good enough reasons to avoid vegetable oils like sunflower, safflower, canola, soya bean oil and corn oil. We will tell you why!

Let us look at some of the important reasons to avoid these oils:

1. Vegetable oils like canola, soya bean oil, corn oil, sunflower and safflower are genetically modified which makes them unhealthy. These oils are best avoided.
2. What makes them unhealthy is - during the extraction process of these oils, the seeds are subjected to extremely high temperatures,that alters their chemical structure. This results in a complete loss of all the vital vitamins, minerals and fatty acids. It also negatively impacts the taste and flavour. To understand the bad influence of such cooking oils, it is important to know that fat is a major component of every living cell in our body, not merely fat cells as is commonly thought! Therefore the quality of fats in the food impacts the efficiency of body cells.
   To prove this, let us look at the way Canola oil is extracted, Canola oil is extracted from a toxic seed called rapeseed. Harsh chemicals are employed during the extraction process in a bid to make it healthy for the heart!
3. Vegetable oils contain omega 6 fatty acids in increasing levels. Overdose of omega 6 results in inflammatory diseases in our body.
   There is an increasing risk of conditions like Type 2 Diabetes, Obesity, heart diseases, asthma, IBS and Rheumatoid Arthritis with consumption of vegetable oils. Those with the condition could experience worsening of the condition if they continue to use vegetable oils.

Healthier cooking oil options:

Often, we have faced questions if oils from seeds or nuts such as groundnut or sesame are healthier than vegetable oils. To clarify,

1. Groundnut, sesame and mustard oils, found easily in India,  have the right combination of omega-3, omega-6 and omega-9.Even though there is an evident shift towards canola, soya or rice bran, it is wise to use groundnut, sesame and mustard oils. The filtered varieties of these oils are recommended rather than the refined ones.
2. Coconut oil is the magic oil for body, skin and hair. This is because of its unparalleled anti-viral and anti-fungal properties. Research has also proved  that  consumption of coconut oil helps improve key risk factors like Total, LDL and HDL cholesterol, and offset heart disease.
3. Tap into the unique fatty acid structure present in clarified butter or desi ghee, which is an option we wish to highlight. Desi ghee is a healthier option because it targets the obstinate fat from the body and helps mobilize it.

So it's time to take stock of the oils stacked in your kitchen cabinet and replace them with healthier options.