KALE: SUPERFOOD IN THE LIMELIGHT

Most people are not aware of the health benefits of kale. Kale is a member of the cabbage family which is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion and lowering the risk for heart disease. Kale can be enjoyed as raw in salads or on sandwiches or wraps, braised, boiled, sauteed or added to soups and casseroles.

·         Powerhouse Of Vitamins And Minerals

Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus.

·         Antioxidant Properties

The phytonutrient indole-3-carbinol aids in DNA cell repairs and aids in slowing the growth of cancer cells. Because of its sulforaphane content, kale helps to protect against prostate and colon cancers. It also contains lutein and zeaxanthin, which help protect your eyes from macular degeneration.

·         Anti-inflammatory Properties

Kale has been compared to beef, because of iron, protein, and calcium. Kale’s anti-inflammatory properties have been related to the prevention and even reversal of arthritis, heart disease, and several autoimmune diseases.

·         Rich Source of Healthy Fats

Kale is an excellent source of these healthy fats. They may also help combat autoimmune diseases, such as lupus and rheumatoid arthritis.

MIRACLE BOOSTERS FOR KIDS: POWER UP HEIGHT, IMMUNITY & VISION

Parents will always be concerned about their children. During the growing years, parents get apprehensive about issues such as immunity, height and eyesight. You can use some of these accessible foods in your diet which will make them stronger and healthier.

SOME OF THE FOODS INCLUDE:

IMMUNITY BOOSTERS:

School going children tend to fall sick at times by catching some illness from school. Repetitive occurrences of falling ill cause the immune system to weaken.

Immune system boosting foods include: Mushrooms, almonds, wheat germs, yogurt, spinach, sweet potato, broccoli, etc. Some tips to make a healthier meal include adding wheat germ to flour to make chapattis; mixing sweet potato and spinach with potato to make cutlets.

HEIGHT BOOSTERS:

Your height depends on your genes and can be altered by external factors, diet and exercise to a specific extent. The height is determined by the Human growth hormone (HGH) which is secreted by the pituitary gland. Certain foods are able to enhance the human growth hormone secretion which can also help to increase height.

A balanced diet inclusive of fish, eggs, milk, legumes, almonds, dairy products, sea foods, avocado, etc. are essential during adolescent years. Similarly foods like spinach, broccoli, pumpkin, peas, etc. are rich in minerals like magnesium, phosphorous, chlorides, iron and manganese. For eg. Soya beans can be used to make cutlets or filling in kathi rolls can be really beneficial during the growing years as it is rich in protein.

EYE SIGHT BOOSTERS:

Exposure to the TVs, Computers and mobile phones, weaken the eye sight of children. Eye problems left untreated can worsen leading to serious problems. A balanced lifestyle with lots of exercise and good nutrition can protect children from eye strain and related eye issues.

Foods rich in Vitamin C, Vitamin E, β Carotene, Lutin help to prevent cataracts and macular degeneration. Spinach, broccoli, tomato, carrot, pumpkin, bell peppers, eggs and oranges can be consumed to improve the eye sight.

DIGESTION BOOSTERS:

In today's world, children are plagued with digestive problems. Although digestive problems such as bloating, gas, diarrhea, constipation, and even inflammatory bowel diseases can stem from a horde of reasons, ultimately it comes down to bad or irregular eating habits.

Foods like curds, buttermilk, yogurt (contains probiotics i.e. “good bacteria” which are good for the bowels) can be really beneficial for the digestive system. Natural laxatives like papaya, banana, spinach, and pear can be added to your diet to provide relief from constipation. Also water is a simple remedy to relieve your digestion and constipation problems, so make your children drink enough water every day.

BEAT THE HEAT

Scorching heat and exorbitant humidity leads to low energy levels, lack of appetite and dehydration at the end of the day. In such climate, our body needs cooling foods that will keep us hydrated and our energy levels stable. So this summer, add these following foods in your diet and beat the Indian summer heat!!

·         Curd: This is one of the traditional foods used by Indians to cool the body during the summers. It is good for our gut flora and the bacteria present in it have the capability to destroy the ulcer forming bacteria. It also aids in digestion and boosts immunity.

·         Kokum:  It is a small, dark purple plum found only in India. This is commonly consumed in a juice form and helps prevent dehydration, replenishes electrolytes and improves appetite.

·         Coconut water: Tender coconut water is a rich source of natural electrolytes during the summers. This potassium rich drink will keep your energy levels stable and will keep you hydrated. 

·         Herbs (Mint and Coriander): Herbs are well known cooling foods and will keep you hydrated. They are filled with antioxidants which will protect the body from damaging effects of the sun. You can add mint or coriander in most of the smoothies and juices. You could also include a mint or coriander chutney and benefit from this cool food.

·         Fruits (Watermelon, citrus fruits like orange, sweet lime): Watermelon is the most common fruit relished in the summers. Likewise citrus fruits like orange, sweet lime are also excellent choices this summer. They are rich in antioxidants, vitamins and minerals which will take care of your skin while simultaneously cooling your body.

·         Vegetables: Just like fruits, vegetables also aid in hydrating the body and replenishing the nutrients. Vegetables such as cucumber, tomatoes, lettuce, cabbage and zucchini are considered soothing vegetables in this scorching sun.

Drinks and Smoothies to Hydrate Yourself in Summers!!

Dehydration can lead to fatigue, dizziness and headache. Since it is very easy to get dehydrated during the summers, one should keep hydrating themselves often to avoid any problems. Water is the best hydrating drink but you can also hydrate yourself with flavoured infused water, coconut water, buttermilk, fruit shakes, lassi, flavoured milk, cold coffee, flavoured iced tea etc.

You can also hydrate yourself with these easy to make chilled smoothies to beat the Indian summer heat!!

·         Electrolyte Booster Smoothie: Put together tender coconut water, apple, amla juice, mint leaves, grind together and strain.

Coconut water is the best hydrating drink during the summers because of its wonderful cooling properties. It is packed with electrolytes and essential minerals which help keep the body well hydrated.

·         Coolant Smoothie: Grind watermelon, mint, ginger, lime, parsley, fennel seeds, together in a mixer and strain.

Watermelon will keep you hydrated and fresh throughout the day. Lycopene present in watermelon helps to protect against sun damage.  Cool it and benefit from the antioxidants present in this delicious fruit.

The ultimate aim of eating right during the summer is to provide ample nutrition and to keep your body hydrated. This will ensure better health, skin, stable energy levels and will keep you fit this summer.

FIGHT STRESS EATING

FIGHT STRESS EATING

How do you cope with stress? Do you reach out for chocolate or ice-cream or a donut?

We all turn to food during celebrations, parties and hunger. But also many of us turn to food when we are stressed. This will definitely make you feel good for a while but as soon as this feeling wears out. The only thing you’re left with is weight. Extra Weight!! Stressful events don’t have to be work or house work, just the daily hassles of life can cause cortisol (stress hormone) to rise which leads to food craving and then weight gain. So the next time you’re stressed, think of foods that will make you relaxed. We're not talking about stuffing yourself with your typical go-to comfort foods but with healthy wholesome foods.

Indulge in Dark chocolate

The "chocolate cure" is real. Eating dark chocolate is one of the most important tools in reducing stress. Dark chocolate has been found to increase mood by increasing serotonin and endorphin levels in the brain.

Go nutty

Include a handful of pistachios, cashews, almonds, walnuts, flax seeds, chia seeds and pumpkin seeds when stressed. This combo is a powerhouse package of fiber, antioxidants, and unsaturated fatty acids, all of which lower blood pressure. Omega-3 essential fatty acids in walnuts has reduced depression rates, the selenium in cashews and almonds are shown to elevate mood, and tryptophan in pumpkin seeds may help the brain make serotonin.

Bowl of Dahilicous

It’s a great source of protein and calcium, which your body needs to release feel-good neurotransmitters. Add fresh berries for sweetness and a mega-dose of stress-busting antioxidants and immunity-boosting vitamin C.

HAIR AND FOOD

Questions:

    1. The role of nutrition in hair fall. What nutritional deficiencies can lead to hair fall?

When women suffer from hair fall and unhealthy hair, they change their shampoos, conditioners and hair treatments. But have you changed your diet? What we fail to understand is that just like skin, the condition of your hair is an outward sign of inside health. Factors that lead to hair loss is stress, hormonal imbalance, genetics and nutrition. Thus in order to have strong and lustrous hair, we need to focus on good nutrition so that the hair receives regular supply of important nutrients such as protein, zinc, biotin, magnesium, omega 3 & 6, iron etc. Quick hair loss could also result from a fad and crash weight loss diets due to lack of nutrients, particularly minerals such as Iron, Zinc, Biotin, Vitamin D and Proteins. Low iron levels and proteins are known to be a causative factor for hair loss. Too much sugar and processed foods will also interfere with absorption of certain minerals. 

   2. Is there any diet to counter hair fall? Super foods for hair?

For those who have hair fall issues, it’s very important that your diet needs to comprise of these 5 nutrients such as Zinc, Biotin, Vitamin D, Iron and Protein. However, there are some certain super foods listed below have an abundance amount of these nutrients that can help strengthen hair and help prevent hair loss.

•  Spinach is one the top super foods which is considered to treat hair fall problems as it is rich in iron, protein, folate, vitamin A, and vitamin C which enables the body to balance out hormones and to produce essential oils in the scalp. These nutrients condition the scalp which eventually lead to increase hair growth.

• Seeds: pumpkin, flax and Sunflower seeds are rich in Zinc, vitamin E, oleic acid and vitamin B6. These nutrients strengthen your hair strands and improve oxygen and blood flow while making it a viable environment for your tresses to grow.

•  Egg is packed with nutrients such as protein, Sulphur, Zinc, and vitamin E which bring back the health from the roots of your strands, making it possible for a healthier regrowth.

    3. What multivitamins should we have on our plate that will stop hair fall? Can food also help in hair growth or improving texture?

Multivitamins are not required if you focus on the right diet that rich in the following minerals such as:

•  Iron is the most important mineral for hair.  Iron deficiency is a common reason people start to get flaky hair that starts to shed. Hair follicle and roots are fed by a nutrient rich blood supply. Sources: Red meat, chicken, fish, lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.

•  Zinc is required for scalp protection and to regulate variety of different growth hormones which your body uses to synthesize hair growth.  Zinc deficiency can lead to hair loss and a dry, flaky scalp. Sources: Fortified cereals and whole grains, oysters, beef and eggs.

•  Protein: Your hair is primarily made of protein. Dry, brittle and weak hair is a result of low protein diets. Extremely low protein diets may result in hair loss. The amino acid lysine is particularly important since it’s commonly found in keratin. Thus it is important to ensure that you have enough protein in your diet for strong and healthy hair. Sources:  Chicken, turkey, fish, dairy products, legumes and nuts and eggs.

•  Biotin is a water-soluble B vitamin which is used to synthesize Keratin Growth Factor, the hormone your body uses to synthesize Keratin. Too little biotin can cause brittle hair and may lead to hair loss. Sources: Beans, egg and beef.

•   Vitamin D has found to activate hair growth. Vitamin D is an essential nutrient required to maintain normal hair growth cycle. Sources: Sunlight, fish (mackerel, salmon, tuna), dairy products.

ENERGY BOOSTERS FOR SUMMER

ENERGY BOOSTERS FOR THIS SUMMER

When you think of summers, the image that comes to most of our minds is beach, swimming, games, ice cream, and summer vacations etc. For all these activities to be possible, we need our energy levels to be high and maximum.  However, with this excruciating heat, we tend to feel dehydrated, fatigue and low.

In order to uplift our energy levels, most of us would look at sugar or caffeine to give us a boost. However, fresh, unprocessed foods will boost your energy levels much better than sugary or caffeinated beverages. Sugar and caffeinated beverages are not helpful in the long run, they will lead to more sugar caving and eventually headache.

One of the best ways is to instantly kick up your energy levels to all time high is to include energy- enriching foods. These foods will also help with lifting mood and focus. During the summers, however with low energy levels, appetite decreases too and most of us would rather enjoy a drink than eating something.

So here are some easy to make homemade energy drinks to beat the heat this summer, eliminate tiredness and boost energy levels.

·         Radiant Skin Smoothie: Mix pineapple, aloe vera juice, mint leaves, green apple grind using chilled water and strain.

Pineapple tends to have a good mix of vitamins and antioxidants. They also contain enzymes like bromelain that can protect your body against inflammation.

·         Low Calorie Smoothie: Mix cucumber, coriander leaves, green apple and lime together, grind using cold water and strain.

Cucumber is made of 90 percent water and is known as a soothing vegetable. Cucumber helps by hydrating the body and replenishing the nutrients.

·         Kokum Juice: Put together kokum, cardamom, cumin seeds, fennel seeds grind using chilled water and strain.

Kokum is a healthy and refreshing natural coolant. It is rich in vitamin C and has antioxidant properties. It helps to hydrate the body and improve appetite.

·         Iced tea: Take 2 litres of water, boil using green tea. Cool and add lemongrass, mint and some cut fruits.

Iced tea is an antioxidant rich drink which will keep the energy levels boosted and the body hydrated throughout the day.

·         Apple Smoothies: Mix slim milk, apple, almonds, elaichi powder together, grind and enjoy with ice cubes.

Apple milkshakes can also be a perfect solution which will effectively enhance the energy flow in your body. An apple milk shake, especially a chilled one, will keep you active throughout the day.

·         Mango Smoothie: Mix mango, slim milk, sugar grind together and enjoy it with ice cubes.

Mango pulp is rich in vitamins, minerals and potassium. This smoothie will charge you up with ample energy.

After a long day at work, indulge in any one of these smoothies to keep you energised. These summer smoothies not only taste great, but they also provide the body with water and a combination of nutrition, keeping you healthy and happy. Go easy on fruit juices, sodas, soft drinks, energy drinks which will cause an immediate weight gain. Eat healthy and beat the summer heat!!

(Inputs by Nutritionist Harpreet Pasricha)

COMMON MYTHS ABOUT DIETING

Common Myths About Dieting

In the era of fast living, people mostly have great desire to stay fit and look young. Every one of us consciously or subconsciously has made their own definition of “DIET”. Dieting has led to many unhealthy misconceptions about weight loss. People are, on an average, not aware or one can say largely ignorant about Healthy and Unhealthy foods, quantities to be taken and which food items to be encouraged and which to restrict. All this mainly depends on an individual's state in terms of his/her body structure, metabolism, life styles, ailments / diseases......

It is good to see, there is tremendous zeal among people to stay fit but for that there is requirement to have correct information about fitness methods and its effects and results.

With today’s trend of losing weight I have lot of patients who have the urge to know "Which food items to encourage in the diet and which ones to restrict?" or "What is best suited for me and what is not?" or “what is the ideal weight loss?”.... With this article I am trying to cover the most commonly asked questions:

·         Does dieting mean an absolute change in the eating pattern and appear weak and look starved?

By dieting everybody obviously means, eating less. This concept should be changed. Dieting actually means eating correctly, large quantities of the right foods and small quantities of the wrong foods. When you eat in this pattern there will be no side effects. It is not completely changing the eating pattern, but certain addition of foods to nourish bodies so that they are no deficiencies like anaemia, and being completely fit, far from being starved and weak.

·         How important is it to exercise for weight loss?

Exercise is a fabulous way and meant to relax, tone body and to improve stamina and not exactly lose weight. You might lose few kilos but to get the results it has to be combined with right kind and amount of food.  One needs to understand the right kind of exercise depending upon individual’s requirement, i.e. age, injuries, and lifestyle. Over-exercise which is done to lose weight faster in most cases lead to frustration and injuries. Including the exercise regime is very important and should be done but in moderation and depending on your requirement.

·         Are foods like mint, lemongrass, cumin seed (jeera), harmful for health?

Since ancient times foods like jeera, coriander, mint are been used in daily life.  Even the health practitioners use garlic and onion to lower the cholesterol, methi seeds and bitter gourd [karela] is used for diabetics. Certain foods act as a “delicious natural capsules” to detoxify, the body, but to understand that the health professional should know the action of the specific food on individuals body as ‘One man’s food can be another man’s poison’ – and  effect of food and drug upon the body differ greatly between individuals.

·         How many meals should be eaten in a day?

Whether you want to lose weight or not but one should have small and frequent meals to keep up the energy levels. This does not mean that you should keep eating the whole day. One should have 3 major meals i.e. breakfast, lunch, dinner and 2 small meals i.e. a mid morning snack and evening snack to keep up your energy levels and to avoid overeating in the major meals.

·         How much weight does an overweight or obese person should lose?

It is not always important to be in height weight ratio. The amount of weight loss depends on certain factors like age, body structure, physical activity, illness. This is best decided by the professional. Lose weight to be healthy and disease free and not starved and malnourished.

·         Does weight loss means stop eating and drinking and never getting back to normal life?

It’s about your entire food habits, lifestyle, sleeping pattern, vitamin intake that influences your weight, skin, hair, nails etc. Everything in moderation is the key. Hard drinks can be taken 2-3 times a week, if you really must, totalling up to 4-5 drinks in a week.

·         Are there specific foods that help in weight loss?

There is no one food that decides weight loss. Losing weight means eating but foods like whole grains, rice, soy beans, fish, milk, curd and eggs, so that you gain in health and lose in weight.

·         Can the diet which works for one person effects the other person to?

There is an ideal diet for a particular type of body constitution. Based on symptoms, your medical problems, your family history of medical problems, your lifestyle, a suitable diet can be designed which will suit your individual needs. The diet has to be designed to increase their energy levels and enhance immunity to handle stress and concentrate better. It is important to first identify body constitution and according to that derive a corrective-eating plan for each individual that covers all meals from morning to bedtime.

With the diet the complaints ranging from chipped nails, dull complexion, dark circles etc. should vanish, and metabolism and hemoglobin should be improved.

Healthy foods lead to sound health and these should be started from childhood. Lack of exercise, indulging in routine consumption of fast foods, etc leads to many health problems. The importance of diet in maintaining health should not be ignored. Since diet played a major role in controlling diabetes mellitus, cardiovascular diseases, hypertension, etc, it is important to take regular diet counseling from a professional who can understand your body and design the right diet for you.

SUPERFOOD = SUPER YOU

SUPERFOOD = SUPER YOU

Super foods were definitely one of 2018’s biggest trends so let’s get to know a little more about these nutritional powerhouses!

So what exactly is a super food? The technical term super foods refers to any foods that is jam packed with anti-oxidants, powerful bio-flavonoid compounds and doses of health boosting micronutrients such a vitamins, minerals and yes even fibre.

The most common misconception in India’s wellness scene today are that ‘Super foods are Super Expensive!’ which isn’t necessarily true if you focus on the right super foods, or rather- those that are home grown and indigenous to our little part of the world.

Here are a few notable desi mentions

Green tea: loaded in catechins is made up of 30% antioxidants by weight! Making it one of the most power packed super foods out there today. India being the 2^nd largest producer in tea also has no shortage of organically grown good quality teas.

How to consume: hot steeped as tea, cold steeped as an infused water.

Amaranth: this little gluten free grain better known to us as raj-gira or quite literally kings seed- is not only a rich source of minerals and vitamins but also protein! It also has anti-inflammatory, cholesterol lowering properties.

How to consume: use as a flour to make chapattis, bake bread etc

Turmeric: rightly called the king of spices- this sunshine yellow powder boasts a range of properties from anti-inflammatory to anti-viral, anti-fungal and even antibacterial making it the go to spice for healing and infections thanks to the bioactive compound curcumin that has even become the centre of cutting edge cancer research.

How to use: add to soups, sabjzi, even in your milk or tea

Chia seeds: the smaller better known cousin of our Indian sabja (aka falooda or basil seeds) being virtually tasteless and combing the benefits of fibre 9 thanks to the mucilage) and anti-inflammatory effects of omega 3’s and 9’s. little known fact is that is even a complete protein ( meaning it contains all essential amino acids)

How to use: soak in water and add to kheer, milkshakes or even your infused water.

5.    

        Makhana: the popped seeds of the lotus plant are as simple and delicious as popcorn- making them our favourite tea time super food. They contain essential minerals while also boating a low fat low sodium profile, perfect for those foodies on a heart healthy journey.

How to use: make chaat or pop at home with interesting spice mixes to make a tasty snack for your office or kids.

White tea: We’ve all heard of green tea, but white tea is the new go to super food for those looking to turn back the time (hello anti-ageing). In a study rating 16 various substances for collagen and elastin boosting activity white king was deemed king. It also contains a whole host of health boosting free-radical repairing compounds that are proven effective for a range of chronic inflammatory cases such as cancer and the like.

How to use: Same as Green tea mentioned above.

Mustard seeds: The humble mustard seed has many health boosting properties including anti-inflammatory and even analgesic properties (that’s the ability to reduce pain!)

How to use: add to bhajis, tadkas and even into chapatti dough.

Kanji: This royal purple probiotic from Punjab had to make it to this list as its one of the lesser known yet super powerful gut boosting foods. The combination of anthocyanin’s and friendly bacteria in this drink make for a potent anti-inflammation drink.

How to use: consume on an empty stomach daily for best benefits.

Desi Ghee : Not only is this wholesome super food super tasty but it also easy to digest and contains all 4 fat soluble vitamins and anti-inflammatory properties.

How to use: Use up to 1 tsp. a day of desi ghee on top of rotis, paranthas or for light sautéing or frying.

Amla: This tiny berry boast the title of one of the highest sources of vitamin c while also containing a variety of minerals and a special compound called tannins that is said to fight chronic inflammation due to rich source of antioxidants.

How to use: add a few to your daily vegetable juice or even chop up into salads for a sour twist

 Home-made Curd: This simple often overlooked ingredient is a rich source of probiotics to improve immunity while also providing essential minerals like calcium, magnesium potassium for heart helping and bone building benefits.

How to use : consume raw on an empty stomach or use to make raita’s, dressings dips or even to soften dough’s for roti.

Green coffee: rich in chlorogenic acid a powerful antioxidant that is destroyed once the beans are roasted, however remains high in green coffee!

How to consume: brew hot and consume the same way you would green tea.