WOMEN WELLNESS - NUTRITION DURING ADOLESCENCE

NUTRITION DURING ADOLESCENCE

Adolescence is a phase wherein a woman grows to its optimal potential with aspects to physical, biochemical and emotional development to its maximum. Also, there are a lot of hormonal changes during this period.

Focus on these key nutrients:
1. Protein: This is required for growth and repair, also for the formation of new Rbc, most of the hormones are made up of proteins. Keratin is a protein and is the structural material which makes up hair and nails.
Protein rich foods: sprouts, curd, chicken, chia seeds, quinoa, paneer, pulses etc.

2. Calcium: This is required for Bone Growth and development and to improve the bone density
Calcium-rich foods: milk, buttermilk, Ragi, sesame seeds.

3. Iron: As a girl attains her puberty she starts with a monthly menses and hence iron plays a crucial role also. It is required for maintaining normal cognitive functions, helps in supplying oxygen to all the body cells in order to function properly.
Iron Rich foods: green leafy vegetables, dates, country chicken, beetroot, wheatgrass.

4. Folic acid and B12: This are essential for DNA and RNA synthesis and needed in higher amounts when tissue synthesis is occurring rapidly
Folic rich foods: spinach, beets, orange, lentils, peas.
B12 rich foods: milk, eggs, chicken, curd.

WOMEN'S HEALTH QUIZ

Quiz

Give 1 point each for every yes-

1. Do you have hair fall?
2. Are you seeing ageing signs more frequently? (e.g. wrinkles, crow feet, puffiness of eyes)
3. Do you have low immunity? (Do you often get cold/cough/stomach upset at least once a month)
4. Do you have PMS problems? (i.e . having mood swings, feel bloated, water retention, low energy before periods)
5. Is your weight more than your ideal body weight?
6. Do you feel tired? (Low on energy levels at the end of the day)

Scorecard

0-2 -Congratulations!! You are in the Green Zone- don’t worry that’s a low alert zone! You seem like a pretty health conscious woman. A few tips to help you on journey to wellness:

a. Include superfoods in your diet that helps in delaying ageing , protects your cells from free radical damage, improves your immunity. 

E.g wheat grass, pumpkin seeds, sunflower seeds, micro greens, white tea, Rooibos tea, walnuts, chia seeds.

b. Include Prebiotics in your diet that helps in improving the growth of the good bacteria in your gut. E.g are garlic, wheat bran, green leafy vegetables, fruits.

c. Include Probiotics in your diet that improves the gut health and helps in improving immunity and is good for digestive health. 

E.g. curd, kefir, saukraut, black carrot kanji, kimchi, kombucha.

3-4 -You are falling in the yellow colour range that is medium alert zone and know to strike a balance in your social, personal and mental health. However, you need to work on your health for maintaining optimal health. Work on the below pointers.

a. Have small and frequents meals. This helps in proper digestion and absorption of nutrients and keeps steady sugar levels that’s required for energy.

b. Keep yourself enough hydrated. Consume at least 2 litres of water every day. You can make a variety of infused water like chia seeds water, rose water, lemongrass water.

c. To improve your skin health include pumpkin seeds, walnuts, fish, flax seeds in your diet.

d. Try and consult a Nutritionist and do different cleanses such as gut/kidney/water cleanse to be disease free.

5-6- You fall under a Red alert zone and require immediate attention on your health. Try and adapt a healthy lifestyle by following the guidelines.

a. Include antioxidant rich foods in your diet as it has anti-ageing, protects ones immunity and fights against free radical damage so that we are disease free. 

Eg. Walnuts, almonds, pumpkin seeds, tomato juice, makhana, wheat grass.

b. Be physically active as this is part of living a healthy life. 

E.g. prefer exercises such as walking, jogging, zumba, pilates that’s of your preference.

c.  Eat Right and lose excess fat rather than eating less and putting on more fat as fasting for long hours will make you eat a lot more portion due to which you will take excess food than required by your body wherein the body will put it in fat storage.

d. Take enough rest and have a good night sleep as lack of sleep signals your body to secrete excess cortisol a stress hormone that makes you put excess weight.

e. Combat your stress by doing a deep breathing exercise or engaging in your favourite hobby.
E.g. reading books, gardening, painting this feel reduce your cortisol levels and secrete happy hormone serotonin which is good for your health and will not lead to weight gain.

SUNSET SMOOTHIE

Ingredients

•      Pineapple : 1- 2 slices
•      Water : 1- 1.5 glass
•      Orange: ½ no
•      Papaya : 1 slice

Method

Blitz all ingredients together in a mixer and serve immediately

Serve chilled.

DAHI DETOX SALAD

Ingredients

•         Celery chopped  ½ cup
•       Iceberg 1 cup
•      Hung Curd 3 tbsp
•      Flaxseeds ½ tsp
•      Oregano to taste
•      Parsley few sprigs
•      Water 1 cup

Method

In a bowl toss all ingredients with hung curd, flaxseeds, white pepper and oregano.

A few sprigs of parsley as garnish.

Refrigerate for 30 minutes and serve.

SUPER SKIN SMOOTHIE

Ingredients:

·        Wheat Grass, dried - 2 tbsp

·        Indian Gooseberry/ Amla - 1 no

·        Corriander leaves - handful

·        Mint Leaves - handful

·        Parsley leaves - 2 sprigs

·        Water - 1 cup

Method:

Blitz all ingredients together in a mixer, strain through coarse sieve and serve immediately

RED BELLPEPPER HUMMUS

A great dip for veggies or served chapatti.

      Ingredients: 

• Cooked no salt added chickpeas- 1 cups 
• roasted red pepper- 1 small
• of minced garlic or to taste- 1/2 to 1 clove
• sesame paste- 1/2 tsp
• cumin or to taste- 1/4 tsp 
• juice of one large lemon
• salt to season to taste
• pepper optional- 1/4 tsp 
• crushed chilli flakes optional, if you want a spicy option - 1/2 tsp

     Method:

1. Add the cooked chickpeas to a food processor and process until very creamy. Add the other ingredients and blend in well. Traditionally served with drizzled olive oil and chopped parsley.

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.