India :It's varied food culture. 2. Wheat : The day starts with it.

Wheat was cultivated in India as early as 4000 -5000 years ago. In a predominantly rice eating country, wheat consumption has caught up well. Approximately 90 percent of wheat consumption of India is in the form of chapati. Since the rumour has been spread that rice is "fattening" , the consumption of wheat has increased.

Can we think of a world without wheat ?

Biscuits, bread ,muffins, cake , pastries, patties, khakras , theplas , bhaturas , naans , and lots more..

But most of these tasty biscuits, cakes are made from refined wheat flour and the nutrients are destroyed during processing.

The wheat grain is made up of Bran , Aleurone layer , Endosperm (Kernel), Germ (Embryo) , Scutellum.

Bran consists of cellulose and minerals. The cellulose is digested by animals but not by humans. It is helpful for constipation. But in some people it irritates the bowel and produces diarrhoea but ... the high phosphorus and phytate content of bran interferes with the absorption of calcium and iron.

Aleurone layer is rich in protein but it is removed during milling because it is firmly attached to the bran.

Endosperm (kernel) is rich in starch and proteins and when milled yields flour.

Germ (embryo ) is rich in proteins, fats , the fat soluble vitamin E And thiamine but usually removed in milling otherwise the fat in it rapidly turns the flour rancid.

Scutellum contains thiamine or vitamin B1 , thus it is important to preserve the scutellum in the flour .

In India and its neighbouring countries people prefer chapatis made by adding water to the wheat flour to form dough . The dough is made into small balls and flattened with a rolling pin and toasted on a heated pan . To what extent the protein and vitamin is destroyed is not known but is far better than the refined flour as it is stripped of all the nutrients except the carbohydrates. If the dough is prepared by adding whey water or milk the protein content can be restored and if veggies and pulses or legumes are added the vitamins and minerals can be taken care of.

The chapatis can be made into an interesting, delicious and nutritious meal .

The other wheat product used in India is wheat puffs , semolina or broken wheat and refined flour.

THE CHEEKY DIET: HOW TO SLIM DOWN YOUR CHIPMUNK CHEEKS

 A few days ago a gentleman came to my diet clinic. He wanted to sell some gimmicky diet products. He referred to me as “Obese”. Obese , am I? He reminded me of my childhood. I was born a healthy child and matched the poem

“Rosy lips, teeth within, curly hair, skin so fair. Eyes that twinkle, oh so bright, cheeks that glow with pure delight….”

So what was the problem? I enjoyed my childhood with my cute face. But , I  was rejected from my first fitness center interview stating that I was overweight. OMG! I was only 48 kgs. I cannot change my round face and chubby cheeks which feels like 68 kgs.

In the second interview they confirmed me as a consultant dietitian but I have to hop on the weighing machine . 

But thanks to my knowledge on nutrition, I could work on my facial muscles for a healthy facial nutrition and have smooth wrinkle free skin. Now past 45 years of age, I am happy  with my cute smooth healthy cheeky, round  face which I inherited from my Granny.

I would like to share my “ cheeky diet “ with you. 

FACIAL NUTRITION-

Here are some dietary tips that may indirectly benefit your facial health and weight management:

1. Eat a variety of fruits and vegetables: Consumption of fruits and vegetables provides essential vitamins, minerals, and antioxidants that promote skin health. These nutrients can help maintain a healthy complexion and support collagen production, which keeps the skin firm.

2. Stay hydrated: Drinking an adequate amount of water is crucial for maintaining skin hydration and elasticity. It can also help flush out toxins from your body, which can indirectly contribute to healthy-looking skin.

3. Include healthy fats: Incorporate sources of healthy fats into your diet, such as avocados, nuts, seeds, and fatty fish like salmon. These foods contain omega-3 fatty acids, which are beneficial for skin health and can help reduce inflammation.

4. Limit sugary and processed foods: High sugar intake and processed foods can lead to inflammation and potentially contribute to skin problems like acne. Opt for whole foods and natural sweeteners in moderation.

5. Consume lean proteins: Including lean sources of protein like chicken, turkey, fish, tofu, dal, pulses and legumes in your diet can support the growth and repair of skin cells.

6. Avoid  alcohol and excessive caffeine: I do not consume alcohol but drink tea. I make sure to drink a glass of water whenever I drink tea .  Alcohol and excessive caffeine consumption in cola drinks, tea, coffee, and energy drinks can dehydrate the skin, leading to a dull complexion and potentially exacerbating the appearance of puffy cheeks.

7. Practice portion control: Controlling portion sizes and avoiding overeating can help manage your weight and prevent excess fat accumulation, including in the facial area.

8. Some exercise and yoga pose helps: Cheek puff exercise, Fish face exercise, Jaw release exercise, Simhasana, Matsyasana are some of the exercises which helps for strong facial muscles and supple skin.

Remember, facial features are influenced by various factors like genetics, bone structure, and overall body composition. While these dietary tips can contribute to overall health, it's important to consult  a  dietitian for personalized advice and guidance.

"Curb Bad Breath and Boost Your Confidence: A Comprehensive Guide to Conquering Halitosis"

 Halitosis, or bad breath, can be caused by various factors such as poor oral hygiene, certain foods, dental problems, dry mouth, and underlying medical conditions. While a healthy diet alone cannot completely eliminate halitosis, it can certainly help improve your breath. Here are some dietary tips that may help:

1. Stay hydrated: Drink plenty of water throughout the day to keep your mouth moist and prevent dry mouth, which can contribute to bad breath.

2. Increase your fiber intake: Include fiber-rich foods in your diet, such as fruits, vegetables, whole grains, and legumes. Fiber-rich foods can help stimulate saliva production, which can reduce bad breath by washing away bacteria and food particles.

3. Consume probiotic-rich foods: Probiotics are beneficial bacteria that can help improve digestion and reduce the growth of odor-causing bacteria in the mouth and gut. Include foods like yogurt, kefir, sauerkraut, and kimchi in your diet.

4. Limit sugary and acidic foods: Foods high in sugar and acids can contribute to the growth of bacteria in the mouth, leading to bad breath. Limit your intake of sugary snacks, sodas, and acidic foods like citrus fruits.

5. Eat crunchy fruits and vegetables: Chewing on crunchy fruits and vegetables like apples, carrots, and celery can help remove plaque and debris from your teeth, reducing the chances of bad breath.

6. Avoid strong-smelling foods: Certain foods like onions, garlic, and spicy dishes can leave a lingering odor in your mouth. Try to minimize their consumption, especially before social situations.

7. Include green tea: Green tea contains polyphenols that can help reduce bacteria in the mouth and freshen your breath. Drink a cup of unsweetened green tea after meals.

8. Fresh herbs and spices: Chewing on fresh herbs like parsley, mint, or cilantro can help mask bad breath temporarily. They also have antibacterial properties that can be beneficial.

Remember, maintaining good oral hygiene practices like brushing your teeth at least twice a day, flossing regularly, and visiting your dentist for routine check-ups are essential for combating halitosis. If bad breath persists despite dietary changes and oral hygiene, it's advisable to consult a healthcare professional to rule out any underlying medical conditions.

"Unmasking the Silent Killer : Understanding and Managing High Blood Pressure"

 Here are some tips for managing high blood pressure through diet changes:

1. Reduce Sodium Intake: Limiting sodium (salt) in your diet can help lower blood pressure. Avoid processed and packaged foods, as they tend to be high in sodium. Instead, focus on fresh, whole foods and use herbs and spices to add flavor to your meals.

2. Increase Potassium-Rich Foods: Potassium helps counteract the effects of sodium and can help lower blood pressure. Include potassium-rich foods like bananas, oranges, leafy greens, sweet potatoes, and tomatoes in your diet.

3. Adopt the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet is specifically designed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting saturated fats and added sugars.

4. Consume More Magnesium: Magnesium plays a role in regulating blood pressure. Include magnesium-rich foods like dark leafy greens, nuts, seeds, legumes, and whole grains in your diet.

5. Increase Fiber Intake: High-fiber foods such as fruits, vegetables, whole grains, and legumes can help lower blood pressure. Aim for at least 25-30 grams of fiber per day.

6. Limit Alcohol Consumption: Excessive alcohol intake can raise blood pressure. If you drink alcohol, do so in moderation. Men should limit themselves to two drinks per day, while women should limit themselves to one drink per day.

7. Control Portion Sizes: Overeating can contribute to high blood pressure. Be mindful of portion sizes and consider using smaller plates to help control your food intake.

8. Reduce Added Sugars: Consuming too much added sugar can contribute to high blood pressure. Limit your intake of sugary beverages, sweets, and processed foods.

9. Be Cautious with Caffeine: While the effect of caffeine on blood pressure can vary between individuals, it may cause a temporary increase in blood pressure. If you are sensitive to caffeine, consider reducing your intake or switching to decaffeinated options.

10. Monitor Your Weight: Maintaining a healthy weight can help manage high blood pressure. If you are overweight, even losing a small amount of weight can make a difference.

Remember, it's important to consult a qualified dietitian before making any significant changes to your diet, especially if you have any underlying health conditions. They can provide personalized guidance and ensure that your dietary changes align with your specific needs.