Kalpa vriksha aka COCONUT "Tree that provides the necessities of life"

Coconut tree is "kalpavriksha ", worshipped since time immemorial. Kalp vriksha means the tree that provides the necessity of life. Found in the coastal areas of India, the whole tree gives its parts to fulfil the human requirements. Fresh coconut water quenches the thirst of the people living in the sea shores. The fresh coconut provides sufficient energy to curb the hunger. The leaves, coir , etc are used for various purposes. Therefore it is offered to God. Without it the religious ceremonies are incomplete. Fishermen offer coconut to the sea to celebrate the beginning of the new fishing season. Coconut is placed over the opening of the pot to represent a womb in weddings. Its offered to God before any new initiative .

The grated fresh coconut is used in the preparation of puddings, sweets , curries and chutneys.

Coconut water is a mild diuretic, with honey it is a tonic. It is good for urinary disease, nervousness and fatigue.

A mature coconut may yield upto 225 gms of kernel supplying about 1000 kcal.

A tender coconut yields 500 to 900 ml water. It is the safest and sterile drink as it is not likely to be contaminated with pathogens. During the second world war, coconut water was used as intravenous fluid.

The pH of coconut water is 5.6 and the nutrients present are glucose, fructose, inulin , proteins, potassium, sodium, calcium, magnesium, chloride, phosphate and sulphate.

Typhoid fever and other salmonella infections have been traced occasionally to desiccated coconut. Dried kernels are less likely to be contaminated.

Dried coconut contains about 70% oil. It is easily digested. It is extensively used in the preparation of vegetable ghee and margarine. Unlike other oils, coconut oil is poor in unsaturated acids. Oleic and linoleic acids are present only to the extent of about 9 per cent. The remaining 91 percent is saturated fatty acids characterised by the presence of a high percentage of lauric and myristic acids.

Coconut cake is a byproduct of the coconut oil industry. It provides a nutritious mash for feeding milch cows to increase the quantity and nutritive value of milk.

Coconut sap or juice is obtained by tapping or cutting the stalk of the young flower bunches of coconut. The main constituent of the fresh juice is sucrose. It is rich in ascorbic acid. The juice in the fresh state is sweet toddy or neera.

Make a natural coloured lip gloss by mixing coconut oil, almond oil , beeswax, cocoa butter , and red food colouring.

Apply moisturiser made of coconut oil. It is a superb moisturiser for dry skin and mature skin. Coconut milk is a good soak up moisturising lotion.

Coconut may cause allergies.

Eat coconut in moderation, it is rich in energy. Drink coconut water to hydrate yourself but like all the food it has to be consumed in moderation. Drinking coconut water after sunset might increase water retention creating a feeling of heaviness. Enjoy eating coconut chutney, nariyal ladoo , daab chingri , etc but too much of it might help in weight gain .

 Here comes the monsoon and the fear of Scrub Typhus

It was August 2023.

I went to Rishikesh , a beautiful Uttarakhand town.

Not for a vacation, my in-laws were ill and unfortunately they passed away within a short span of time. As a daughter in law I was a part of the rites and duties. We came back after a fortnight or so. I had a fever with chills and malaise. (due to stress and agony, as everyone thought including me). As I had recovered from cancer a year ago, it seemed normal. Fever was over in days but I was too lethargic (might be viral). I started having confusion, digestive issues, breathing issues and so on . (I don’t even have the memory of the 10 days) .Was hospitalized, got tests done, detected low platelets. (might be Dengue). My friend who herself is a doctor came to visit me, she thought of something. I was referred to Max ( a super specialty hospital).  Everything was low in the parameters including the chances of survival.  The villain was SCRUB TYPHUS

Scrub Typhus

a bacterial infection caused by Orientia tsutsugamushi (from Japanese tsutsuga meaning "illness", and mushi meaning "insect") and transmitted by chigger bites (mite larvae)

I survived it because the doctors and my lady luck were at the same side. A delay of a day, my family members would have been writing an obituary speech.

A word of note to you-

• Just avoid the places with good vegetation, the green hill stations during the monsoons.
• Check with a doctor if you are having a fever after travelling.
• Do Not self medicate.
• Always check for rashes, bruises or cuts in any part of your body. Mine was in the thigh area . The bite mark is not painful at all. 

Good nutrition really helps.

There was fluid in the liver, lungs , and heart. It got treated.

Good nutrition gives you immunity.

Avoiding processed , packaged foods, deep fried foods really helps.

Proper hydration (at least 2.5 ltr plain water, no juices, smoothies, shakes) , (I avoid rather abstain myself from alcohol, soft drinks, energy drinks ) and daily exercises (about 45 minutes) protects us during these critical times.

Accidental health problems can arise to anybody but it can be overcome with positive thinking and easy ways. (people make a joke about me that being a dietitian I had cancer and scrub typhus but being a dietitian has helped me overcome the problem, BE POSITIVE!!

I might not have reduced the increased weight (thanks to the cocktail of steroids) but my HbA1C , thyroid, blood sugar, blood pressure are perfectly fine till now.

  Just believe in Yourself. Life is standing near an ocean, positive and negative waves will come, some will be big which will make you wet and some small which will touch your feet and go.

Prepare yourself with proper nutrition, health and hygiene and live. 

My life is too spicy..

My life is too spicy..

I am proud to be Indian. I like to follow the age old traditions and culture of my country. I am not orthodox and don't believe in dogmas but residing in various areas of my country and being a part of the modern world I like to connect the traditions and beliefs with science.

India is full of spices. Most of the spices of the world are grown here . And I like to use the spices in my daily routine.

My day starts with a big glass of lukewarm water with turmeric , then a cup of hot tea in which ginger , tulsi , liquorice , black pepper is added. Breakfast consists of rice flakes or semolina tempered with curry leaves , mustard seeds , turmeric , chat masala 

Lunch is pulses tempered with cumin seeds , asafoetida, bay leaf, turmeric , red chilli powder and garam masala. Green leafy vegetable sautéed with a little bit of poppy seeds. Vegetable curry added with garlic , ginger , cumin turmeric powder , coriander powder , chilli powder , dry mango. Hand rolled breads in which caraway seeds are added.Curd has a pinch of black salt .

Evenings are mostly khakra or roasted puff rice or rice flakes or dhokla tempered with curry leaves , mustard seeds , asafoetida, turmeric powder , red chillies , fenugreek seeds.

Dinner non veg or cottage cheese or pulse preparation and the spices used are green cardamom, cinnamon, black cardamom,cloves , black pepper, star anise , bay leaf, nutmeg, mace , all spice , cumin , ginger, garlic, turmeric, coriander, aniseed, caraway . Along with rice or hand rolled breads with a vegetable sautéed or curried with turmeric, coriander , garam masala and chillies. Dessert is mostly pudding seasoned with bay leaf and green cardamom and saffron. Mouth freshener is fennel seeds.

Day ends with a glass of cumin and fennel water.

So am I not a spicy Indian.

These are the normal days , but ..if I have a tooth ache, I chew cloves or a garlic pod and the toothache is gone. If I feel tired or hurt I drink a glass of lukewarm milk with turmeric powder . If someone is having menstrual cramps , I suggest having a cup of ginger tea. If the stomach is not cleared the next morning I will chew curry leaves,  the list is endless. Indian households have so many jars of a variety of spices which are used as remedies for health problems.

Proud to be so spicy.

Fats and Oils are villainous. Really? ?

Fats and Oils are villainous. Really? ?

Your friend comes to meet you after a long time , Stares at you and says "Oh my God ! You have put on weight, you are looking fat !!" You start having sleepless nights, always checking the weighing machine, watching yourself in the mirror, start eating boiled foods , skipping meals , follow the health ads on TV ,buy fancy products, start exercising vigorously ,but do you really get lean ? Actually no, we become frustrated till the end of the week and again start eating junks to curb the frustration. It happens to most of us . These words pierce ourselves. The major step we take is to stop having fats completely .

But is the FAT the real villain ? Actually NO , there are many different ways to gain 'this weight' which we don't notice. Let's have a look at the Fats , Oils, the super villain Cholesterol and then decide whether fat is villainous or not .

First let's understand what is Fats and Oils?

Fats are made up of carbon, hydrogen and oxygen just like carbohydrates but they supply more energy than carbs because they contain proportionately more combustible carbon and hydrogen.

How many types of fats and oils do we consume daily?

=Margarine -

A cheap substitute for butter. Prepared from vegetable oil such as coconut oil, groundnut oil , soybean oil , the heated oil being churned with skim milk. Yellow colour is added to match the hue of butter. Used in making bakery products. Calorie wise the same as butter. It can be fortified with vitamins.

= Groundnut oil - Peanut oil or Arachis oil.

If the nuts are not properly stored it gets contaminated with Aspergillus flavus fungus. Consumption of oil from fungal infected nuts is a health hazard and it is advisable to avoid its use. Used as a cooking oil.

= Rapeseed -Mustard oil - 

used as a cooking oil and frying oil.

=Sesame or Gingelly oil - 

one of the oldest oilseeds of the world. Used in cooking or as a flavour enhancer.

=Cottonseed oil -

It's a byproduct of ginning cotton

=Coconut oil -

There is a message circulating in social media about the benefits of the oil. Basically circulated by "health gurus "is having adverse effects on health. Poor in unsaturated acids . More easily absorbed than any other oil.

=Sunflower oil - 

as a frying oil. Contains MUFA /PUFA mixture.

=Soybean oil - 

As a cooking oil

=Niger seed oil -

 rich in protein. Used as a food oil to cure many diseases. Can cause bleeding disorders and is not advisable for pregnant women.

= Rice bran oil - 

high smoking point , used for deep frying and cooking

= Palm oil- 

Good source of Vitamin A. Used as a cooking oil , not expensive so used in preparation of street foods.

= Corn oil - 

cooking oil and valuable frying oil. Used in margarine.

=Safflower oil - 

used as salad oil or cooking oil

=Olive oil -

The most favourite oil of this decade . It's NOT a "low fat oil." So consumption of fried foods with this oil is not a good choice.

=Canola oil- 

high smoking point so used for frying and cooking.

=Macadamia oil - 

for frying or as a salad oil.

=Avocado oil - 

used in some dishes and as a cooking oil.

= Hemp oil -

low smoke point. Not suitable for frying, used as a food oil and in supplements.

=Walnut oil -

Used for pan frying or as a salad dressing

=Butter - animal protein. 

Made from milk fats. Because of its pleasing flavour and good shortening qualities has for a long time been an important fat component in food preparation.

=Lard - 

animal fat from hogs. Low cost , flavourful substitute for butter in frying and baking.

=Hydrogenated oil - 

high smoking point. Good shortening powers. Used for frying.

 Confused !! which oil to use ?

The fat and calorie content of all the fats and oils are almost the same . It's unwise to think that if you are eating lots of fries with heart healthy oil , it would be a good idea. No it's not. 2 to 3 tsp of fats and oil are sufficient for our daily requirement. We always look into the visible oil in the food. We get the visible fat or free fats from eggs , cream , milk , butter , clarified butter , meat , fish, nuts , oilseeds, etc. But many of us don't know we consume invisible fat which is found in cell walls of cereals , pulses , tubers and vegetables.

But....

Fat is not a villain . We need fat in our daily lives. In colder countries fat requirement is more than in tropical countries.  15% to 30% of our calorie requirement is from fat.

♥️Fats provide an energy reserve. ♥️Fats serves as a vehicle for the absorption of fat soluble vitamins A , D , E , K

♥️ Fats supply essential fatty acids which are necessary for growth and function.

♥️If fats and carbs are used properly, protein will do its own work.

♥️ Fats help in producing a sense of satiety means we do not feel hungry.

Same with CHOLESTEROL

The adverse publicity has made it a villain which must be eliminated to avoid heart attack.

♠️Cholesterol is essential for life.

♠️ For the formation of cell membranes.

♠️Precursor of steroid hormones and bile salts.

♠️ Progesterone, possibly Estrogen and the Adrenal corticoids are derived from cholesterol.

♠️In the blood, cholesterol plays an important role in the transport of fatty acids.

"Please don't avoid fats . Instead, stop eating processed ,packaged and artificially flavoured foods . Eat a balanced diet rich in natural foods ".

There is a strong bond between North Indian, winter months and...

Sarson da saag and Makki di roti…

Sarson aka MUSTARD aka Rai

Travelling to India in the winter months gives a mesmerising view of vast yellow fields of mustard plants. There are varieties of mustard harvested in India such as black , yellow, brown, white , torai Indian rape , rugosa or Indian mustard. Mustard is the most important oilseed crop of India. The cultivated mustard in the country is a mixture of three spices Brassica compestris , Brassica jincea , Brassica nigra. Most of the mustard grown in the country is in the northern states. Uttar Pradesh is the leading producer of mustard

Earlier mustard oil was the oil of importance of Indian dishes . Pickling is incomplete without mustard oil . After globalisation, other oils are available in the market and people ignore this valuable mustard oil.

This is a spice which has connected whole India by various mouth-watering dishes. Be it the sarson ka saag (mustard leaves )from Punjab , shorshe (mustard paste) maach from West Bengal , kashundi (bottled mustard sauce ,south Indian mustard green curry, Laixaak gahori (pork in mustard greens) of the North East India

Mustard belongs to a phytochemical rich vegetable named for their cross shaped flowers. Cruciferous vegetables are touted for their powerful healing compounds that exhibit cancer fighting activity in laboratory studies.

Mustard seeds have a pungent , slightly smoky flavour. It is an essential part of curry powder.

The spice value of mustard seeds is due to the glucosinolates , a class of anticancer phytochemicals. Glucosinolates when ingested are metabolized into various beneficial compounds as indoles , isothiocyanates and sulforaphane. Thiocyanates which are present in them as glycoside are released by the action of the enzyme in the presence of moisture under suitable conditions.

Indoles and isothiocyanates are partially responsible for the strong taste of the leaves.

Indole -3-carbinol offers protection against hormone dependent cancers such as breast cancer.

The protective value of mustard against the effects of chemical carcinogens was assessed in rats. It was observed that mustard powder caused elevation of those enzymes which reduce the toxicity of harmful chemicals or protects the cells against their effects. It also prevents damage to the DNA or the genetic material of the cell. It was found to reduce the change in cell caused by benzopyrene.

Mustard seeds and leaves both contain allyl isothiocyanates. Inhibits the growth of cancer cells. They may short circuit the enzymes that activate carcinogens as well as stimulate the production of natural anticancer enzymes.

Mustard seeds are useful in arthritis.

The seeds are helpful for prevention of baldness.

The volatile oils of the seeds may clear the congestion due to colds and flu.

To relieve aches and pains due to cold , apply a mustard plaster , a traditional congestion remedy. Crush a few tablespoons of mustard seeds , add the powder to about 100 g flour and mix it with a little water to form a paste. Apply to the chest and leave on for 15 minutes.

For treating head cold , spice up the food with hot mustard. It can remedy congestion and make the nose run.

To remove earache, stir mustard powder into warm water to form a thin paste, spread onto a handkerchief and place behind a sore ear for 15 minutes, it may work.

A mustard bath may help people with heart and circulation problems. It will increase circulation, open pores and stimulate sweat glands. Mix mustard with cold water, after a few minutes, strain the mustard water and pour it into a hot bath.

Mustard green contains lutein , a carotenoid, that is linked to a reduced risk for macular degeneration and cataracts. Lutein is under investigation for its potential to inhibit atherosclerosis and to prevent lung and colon cancer.

Mustard greens have goitrogens so when it is eaten in large quantities and basically uncooked, it has the potential to interfere with the absorption of iodine and slow thyroid function.

Welcome to India during the winter months, travel and enjoy the mustard sauce , gravy , leaves curry and benefit from the phytochemicals stored in it.

"Be a happy and healthy foodie".

ASAFOETIDA : Tempering is incomplete without it.

It is the gum resin exuded from the rhizome of several species of Ferula. It contains gum , resins and essential oil in varying proportions which together are responsible for the strong flavour. In India, we use flavouring curries , sauces and pickles in conjunction with other spices. We have certain mouth watering dishes like hing aloo (potatoes with a distinguished flavour of asafoetida) , hing kachori (asafoetida flavored a type of fried bread ) , and many more. It is basically added to the pulse preparation for its carminative action. Pulses are a bit difficult to digest so hing helps to ease out the digestion and remove the bloated feeling.

The therapeutic goodness are as follows -

It is used in Ayurveda.

Recommended in constipation.

Helps to eradicate intestinal worms.

It has a carminative effect and facilitates the passage of flatus.

It is applied on the stomach of infants as a relief from colic pain.

Relief from asthma.

Advised for patients of Ischaemic heart disease.

So next time you gorge on pani puri or golgappas or puchkas just have hing ka pani with it . You will enjoy the taste and you will feel lighter . Amazing! !

TULSI

Tulsi or basil. A plant which is worshipped since time immemorial. Indians do not consider it as a herb but it is a plant which is worshipped. A plant which is worshipped as a goddess , taken care of like an individual. The leaves are air purifiers. It is considered so powerful that it is given on cooked food and drinking water at the time of eclipse, the plant is placed near the dead body. It is a part of worship. And the amazing fact is on a certain day the wedding of Tulsi takes place.

Tulsi green tea or tulsi leaves in milk tea gives a good aroma and flavour. It is offered to Gods and the "prasad"is chewed. The leaves are taken with honey by the singers to improve their sweet voice. Actually, it prevents us from many health problems.

Tulsi gets relief from

Gastrointestinal disorders

Lung disorders

Heart disorders

Fever

Kidney problems

Headache

Influenza

Malaria

Intestinal worms

Headache

Gout

Catarrh

Bronchitis

Influenza

Cough

Viral fevers

Neuralgia

Ringworm infections

Earache

Hearing Impairment

Gastric ulcers

It can be used as mouthwash.

Use as a natural nasal spray.

Take tulsi tea. Add cardamom, cloves and cinnamon, ginger , black pepper, saffron for the added benefits.

But excess tulsi can increase the production of ulcers.

So, worship it , nurture it, keep it as an indoor plant as an air purifier. Break the flower buds and store them in a tea leaves container and enjoy the drink .

If I like SPICE , am I doing something wrong?

I like spices , when I wrote the previous article on my daily use of spices, one of my well wishers commented, "you love spices , it's very bad for the heart." I wondered if that was true . Whenever we speak of spices, the image of rich spicy oily foodstuffs comes in our mind.

Spices are really beneficial when used in the proper way. Excessive use of everything is bad and some stuff is unsuitable for few. 

Let's have a look at the superfood Garlic.

Garlic

Garlic is considered a superfood. But that doesn't mean to take ready made garlic paste ,fry in oil, add spice powders and make a thick curry out of it and then complain of joint pains and stomach disorders.

High sulphur content called allicin,ajoene,allyl methyl trisulfide, diallyl sulfide is found in garlic . Allicin is responsible for it's characteristic odour. The odour appears rapidly when the pods are crushed or during chewing. The intact garlic pod doesn't contain the smell. So it is better to place garlic pods between the teeth, crush lightly and swallow with warm water and later on brush the teeth.

Garlic is an antibacterial agent. It was used before the antibacterial era in the treatment of bronchitis, bronchiectasis and lung abscess. Allicin inhibits the growth of gram positive and gram negative bacteria. So used to suppress intestinal bacterial activity in diarrhea and flatulence.

Garlic juice diluted with water was used as a lotion for cleaning septic wounds. Allicin decreases serum total and LDL cholesterol . Anti thrombotic,Anti cancer, Anti fungal.

Garlic inhibits platelet aggregation. The ajoenes has a platelet anti aggregation effect. Clotting time and fibrinolytic activity are considerably delayed after eating raw garlic.

So like all other foodstuffs there is no need of eating plenty of garlic for the best health care.

Allyl methyl trisulfide may stimulate the activity of glutathione S-transferase, an enzyme known to assist in the detoxification of carcinogens in the liver and colon.

It can act as a miracle against epidemics.

So if garlic is used in the proper way , there is no harm of taking it. As it is always said that excess of anything harms so garlic should be used according to the need and it should not be used in certain digestive disorders, in sulphur allergy and with certain medicines.

TAMARIND :A SPICE ? OR A FRUIT ?

How many of you remember those lickable moments of eating tamarind and getting scolded for it. Tamarind chutney is inseparable from pakoras , samosas , dahi bhalle , tikkis , papri chats and many more.

Tamarind is really tasty and nutritious. It is the major ingredient of sambhar , rasam and south Indian dishes.

Tamarind connects North India to South India.

T.indica is a cheap and easily available plant. The whole plant has nutritional benefits. The root ,body , fruit , seeds are used as medicine and have industrial use as well. Tamarind fruit is a rich source of essential amino acids except tryptophan. It contains pectin, organic acids , minerals, polyphenols , flavonoids , phytochemicals and vitamins. It contains phenolic compounds like catenins, procyanidin, vitamin B2 , epicatechin, tartaric acid, mucilage, pectin, arabinose,xylose , galactose, glucose,uronic acid, triterpene. The seeds have a good amount of protein so it can be used in consumable form where protein malnutrition is common. It has many health benefits in traditional medicine. It can also be used for treatment of many ailments.

It may be used as a laxative because of its high malic acid , potassium and tartaric acid content.

The dried seeds have antioxidant properties.

For diarrhoea, the leaves are useful. For constipation, the fruit is useful. For abdominal pain , the soft bark is useful.

Tamarind fruit causes smooth muscle relaxation via calcium channel blockage. In this way it helps in diarrhoea.

The seeds extract may be effective against renal cell cancer and acute nephrotoxicity.

It may be able to protect from peptic ulcer.

It has been reported that tamarind is effective in allergic asthma and cough via antihistamine , adaptogenic and mast cell stabilizing effects.

The xyloglucan obtained from tamarind seeds may serve as suitable media for degenerated nerves and may aid nerve regeneration. Xyloglucan is suggested as a natural additive compound in sunscreen because it has immunoprotective and DNA protective effects from ultraviolet damage.

Mixtures obtained from bark and leaves help in wound healing.

The polysaccharide in T.indica seed may be used in eye drops to increase its effective time period because of its mucoadhesive properties. The mixture with hyaluronic acid in xerophthalmia and with timolol decreases intraocular pressure.

Tamarind fruit increases iron bioavailability.

Tamarind is hypolipidemic , anti atherosclerotic , antioxidant, immunomodulatory effect.

Tamarind fruit is antiparasitic , antimicrobial, antifungal, antiviral, antinematodal. Antibacterial properties are due to its lupeol content. The bark extract has shown inhibitory effect on Salmonella typhi.

The leaves, seeds and other parts of the plant have mild anti-inflammatory effects. Polyphenol and flavonoid content of T.indica associated with anti-inflammatory and antinociceptive effects.

In acute alcohol induced liver toxicity, the leaves showed anti apoptotic and liver protecting effects. It causes membrane stabilisation and decreases glutathione consumption. Additionally, it prevents CASP -3 activation and DNA fragmentation and causes histopathologic amelioration.

Tamarind fruit has a weight control effect.

Tamarind has an anti diabetic effect.

The plant and the fruit are effective in fluoride toxicity.

Children are often scolded for eating too much tamarind. The raw fruit is not easily digested and causes stomach pain. Too much of it can cause dental erosion. It should be boiled in water and then used in the culinary preparation. So it is better to use in moderation like any other foodstuffs. Ibuprofen and acetyl salicylic acid when used with T.indica increase their bioavailability and increase the blood levels of them.

At this time when pollution level is too high and deforestation is a major problem, tamarind trees can be planted for the rescue. It is such a wonderful tree which gives all its part for health care. It's not just a spice, enjoy tamarind fruit , sow the seeds in the garden and enjoy the benefits but consult a health professional for the proper guidance.

LONG PEPPER : A part of Indian Garam Masala

We Indians are too spicy. We not only use round black pepper , we use long pepper.

It is cultivated in India to a limited extent. It contains alkaloids having a pungent pepper like taste and produces marked salivation and numbness of the mouth.The pharmacological effects are probably due to the alkaloids. It has volatile and fatty oils, resins , gum , starch and some inorganic matter. It contains an essential oil with a spicy odour resembling that of pepper and ginger oils.

It has therapeutic effects-

It is prescribed for bronchitis , cough , inflammation of the throat , tuberculosis, asthma, epilepsy .

Effective in Ischaemic Heart disease. It is considered in Ayurveda to be a heart stimulant.

Useful in certain types of gastrointestinal tract disorders. Believed to be a good tonic , digestive and antiseptic.

It is prescribed for indigestion (laxative ) and abdominal distension (carminative ).

It is considered to be a value in rheumatism and gout.

Long pepper is also prescribed for early stages of influenza. Believed to be used in the treatment of mumps.

Add flavour to your curries with Indian garam masala.

CINNAMON or DALCHINI or DARCHINI

I went to a supermarket a few days ago, I was amazed to see hundreds of packs of cinnamon in the diet section. It is good to be diet conscious and now sneaking into anybody's diet and following it blindly is so common that I am scared of the consequences.

Cinnamon is really good for health but isn't it a spice ? Isn't it used in a particular quantity? Isn't the spices used in more than the prescribed quantity harms the body ?

People should consume it but after asking certified nutritionist or certified dietitian. If you do not want to consult then treat cinnamon like any other spices .

Cinnamon is the inner bark of the young shoots of the cinnamon tree.It contains cinnamic aldehyde , cinnamyl acetate and cinnamyl alcohol, a volatile oil. It also contains coumarin , too much of coumarin is toxic.

It is aromatic, astringent and stimulatory. Used to impart flavor to food.

Cinnamon may help to strengthen the cardiovascular system, shielding the heart from disorders. It has cholesterol lowering effects.

The spice also acts as a blood thinning agent that increases circulation. So it has to be used cautiously with blood thinning medicine.

It also acts as a carminative.

May also reduce discomfort from heartburn.

Cinnamon tea helps prevent motion sickness. Take it in a small thermos flask and sip slowly. Pour boiling water over one small piece of cinnamon bark and steep for 10 minutes and strain.

Have antibacterial and antimicrobial properties.

May ward off bacteria such as H. pylori which has been linked to ulcers.

May relief from menstrual cramps.

Sniffing of a mixture of cinnamon with other spices is often helpful and is particularly useful in blocked nose.

Due to it's sweet aroma and flavour it can be added to food for diabetics to impart sweetness in milk or desserts. It may help in reducing blood sugar in diabetics. It can mimic the effects of insulin. While a small amount is beneficial ,there will be a sudden drop of blood sugar if taken more than prescribed.

Use cinnamon as a spice , it will benefit but if used as a supplement it can create side effects and harm. It may cause liver damage. May increase the risk of cancer. May cause mouth sores. May interact with certain medication. So if under certain medications ,the dosage has to be checked. It causes low blood pressure. May cause breathing problems if inhaled. It is also not advisable for pregnant and breastfeeding mothers in high doses.

Enjoy cinnamon to flavour Indian curries , pulao , biriyani , kahwa but to use as a supplement, please think twice.

ACNE STORY

 Dt. Mallika

ACNE STORY

Remedies for smoother skin

In the morning, you are getting ready to make an Instagram reel and what's that? A pink dot on the cheek. Oh, I can feel the trouble . I know you don’t like this at all. The whiteheads, pimples, blackheads all are acne. 

It is not only a teenager’s problem. It can flare- up at 25 or 35 years old and even older.

A condition where the pores of the skin become clogged and the person gets inflamed and non inflamed lesions. 

Myths- chocolates, pizza, food, diet,  dirty hair, dirty skin , sex cause acne. 

Fact- Actually it is most of the time  genetic and it tends to run in families. But it can be lessened.

Some blemish free advice-

• Change your make- up. Certain products might be the problem. Visit a dermatologist for help.

• Wash your makeup thoroughly every night. Rinsing six or seven times with fresh water also helps.

• Iodine is a factor in some people who are prone to acne. Avoid sea foods, processed and packaged foods.

• It might be due to birth control pills. Consult your gynecologist if it is so.

• You should not squeeze most of the  pimples ( if it has a little central yellow pus head, gentle squeezing will help to heal quickly )  or white heads.

• Minimize exposures to sunlight, infrared light and sunscreens.

• Include Vitamin B6 rich foods- Asparagus, Banana, Fatty Fish especially salmon, Figs, Mushrooms, Peas, Potatoes, Poultry, Rice, Sweet potatoes, Winter squash, Avocados

• Apricots, Melons , cantaloupes, tomatoes, asparagus, sweet potatoes and winter squash have beta carotene which protects against acne.

• Vitamin E, selenium, and essential fatty acids are the best nutrients for the skin. 

• Zinc has been linked to optimal skin health by enhancing immune function, reducing inflammation and promoting tissue regeneration and healthy hormone levels. Crab oysters, tofu, beans, grains, meat, seeds and poultry especially  turkey are the best source. 

Congratulations!! You are pregnant!!!

These words add colors to a woman's life. We are women of modern developed India and these types of words have taken a backseat in our life. We want to be better moms but before that we want to look glamorous, be career oriented,look for a suitable partner because after so many biases and restrictions we have educated ourselves.

India is changing positively since it got its Independence.Before independence,girls were married at an adolescent age, there were multiple births,infant and maternal mortality rate was too high.Family was not planned resulting in over population.Post independence, there is remarkable change.Technology has advanced giving more opportunities to women in every field and interesting part is that a women can conceive when she wants and by different scientific methods. It's true that technology can help in conceiving and at the time of birth of the child and during pregnancy as well but for a healthy offspring a healthy mother is needed rather a healthy womb is needed because the mother may deliver a child who might be a dignified personnel in the future. The health of women is so important for the nation. Care should be taken but not while pregnant but right from the beginning when that woman is in the adolescent stage.

According to the world health data" Indian females are malnourished".  An adolescent girl who is in middle school dreams to have a zero figure like a famous actress and starts crash dieting along with her middle aged mother who is more interested in having a nice figure. Both of them count calories, take supplements, various herbs , follow one day as cheat day, involve themselves in rigorous physical activity , and follow the recent health and diet trends. To be part of the society ,take a drink or two at social gatherings.  After these vigorous efforts,the increasing incidence of thyroid issues, obesity, vitamin D deficiency, type 2 diabetes, dysmenorrhea, polycystic ovarian disease , ovarian cysts, etc are of major concern.

Lifestyle changes and changes in food habits might help solve the problem and have a healthy womanhood starting from menarche to menopause.

Include rich sources of energy, protein, iron and calcium.

Do not include too many fast foods.

Whole cereals are far better than refined foods.

Avoid junk foods.

Include pulses, legumes, eggs, nuts, seeds such as sesame seeds , sunflower seeds, watermelon seeds, small fishes , low fat meats ,milk, milk products, dark green leafy vegetables and fruits in the diet. 

Too much processed foods,soft drinks,products containing high fructose corn syrup , some oils , and monosodium glutamate  harm the body.

Do not adopt extreme"diets" meant to reduce weight or build muscles. Such diets are usually useless and sometimes dangerous.

Avoid too much fat rich or sugar rich foods.

Alcohol,smoke,drugs,tobacco has only harmed the body. Avoid unhealthy style statements.

Some herbs can have side effects in later life. Avoid the use of unknown herbs and spices and never overuse any food items as a" health food".

Pills , shakes, drugs to beautify the body may have after effects so always consult a medical professional before starting these types of products.

Every woman is unique and her body's a blessing. Do not experiment with it. 

Fluctuations of weight harm the body . Enjoying a month with good foods and then going on a crash dieting leads to poor feminine health.

Along with food , sunlight, physical activity , proper lifestyle and emotional wellbeing is important  for all females.

It is doleful to see career women trying their best to plan for motherhood and getting success after considerable efforts. Proper health and nutritional care is important for an adolescent so that she can emerge into a healthy woman. Enjoy womanhood. !!!

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.

I AM TRYING HARD TO LOSE WEIGHT BUT....

How many of you agree with me? I know most of you. When I put those extra kilos , like everyone I spent the entire search engine for the solution. I got millions of tips and thousands of people from different companies to help me through their products. They all claim to be the best. There were hundreds of advertisements on television for a healthy lifestyle. I was in a total dilemma, I tried some of the solutions but didn't get the results. There are certain points which are overlooked. What can we do?

Pray - Since ages all the religions pray to God for the food. Chew your food and the 'fast food 'slowly. Chew the morsel and thank the persons who have made the effort to bring it to your plate. It takes around 20 minutes for your stomach to tell your brain it's full. If you finish your food quickly within 10 minutes, the brain doesn't get the message that you have finished the meal.

Eat your meals -When we  sit down to eat at mealtimes, a part of the mind is busy telling us to lose weight, if we eat two chapatis or bread , unknowingly we eat one and cut down the calories, now it's a catch. Couple of hours gone , we feel hungry, irritated and crave anything which is available at the house. Eat a complete meal at mealtimes to avoid those cravings later.

Avoid fat burners -One of my friends came to meet me. We went shopping, and she enjoyed the street food. Back home, she drank a big cup of green tea to burn the extra fat of the greasy street food. She complains later that she is having plenty of green tea but she is not losing. There is no such foodstuffs as 'fat burner.' So eating mindlessly for the whole day and then relying on apple cider vinegar or green tea or green coffee etc etc will not help to lose weight

No cheat day -One of my patients told me to give her a very strict diet for a few days and one day would be a cheat day.It's our God gifted body not a mobile phone. we cannot put our body on the power saving mode. Imagine half of my heart is taking rest because I am consuming half of the calories and working efficiently on the weekends because of my overeating. Our real healthy body does not showcase the zero figure, colored hair or expensive facial beauty, beautiful designer tattooed body but the body which contains the healthy heart, lungs, liver and the vital organs in it. These organs need the necessary amino acids, calories ,macronutrients , micro nutrients and vitamins so how can we rely on shakes , soups, pills and weird things for the week and two days of cheat day.

No sneaking or peeking other's diets - I have known a girl for many years. She has a good job, earns well ,is a foodie, finds the normal food obsolete or out of fashion, spends on the new fitness gadgets ,likes to follow all the diet trends, hops to all dietitians hoping  for something new ,she loses weight and regains. Trying all the diet regimens makes weight loss difficult. Weight loss is a slow process. We have not gain the excess weight in a day or week so how can we lose the entire excess weight in a week.There will be ups and downs in the weight loss process and there will be stagnant periods at a time.Having patience and sticking on a balanced diet regime will help in losing weight gradually .

Use physical exercises as a help -Along with proper diet, physical activity helps to lose weight. It increases the basal metabolic rate so that the excess fat burns but spending lots of time in the gym doesn't help. Overdoing gym activities harms the body and running every time on the treadmill after eating junk foods is of no use.  Eating a balanced diet with proper physical activity will help lose.Sometimes people do rigorous workout in a day and reward themselves with a piece of  chocolate cake. This type of lifestyle affects weight loss.

Suffering from hormonal imbalance -Some medical problems, certain medications slows down the weight loss process. Fad diets or weird diet trends or supplements may be injurious to health. The main concern should be to improve  the medical condition with gradual weight loss. If I am not losing weight despite all the effort, I would go to a medical practitioner so that he can advise me on a few medical tests to confirm any hormonal imbalance.

Many enzymes, hormones are present in our body. They help in different functions in the body . We don't know what is going inside our body. The food undergoes chemical reactions in the body. Excess protein may help you to lose weight but it might not help me.  I might suffer from bloated feeling or feel uncomfortable with excess protein. Millets may help to lose weight in some and create puffiness in few.

There can be many reasons for not losing the excess weight, a qualified dietitian can solve the problem. Weight can be affected by age,sex,occupation, the physical activity, sleep , stress, medical issues, food related issues and many more.

PROTEIN : "Everybody knows about it, but how much"

PROTEIN : "Everybody knows about it, but how much"

Nowadays , everyone is a fitness guru, and can give diet knowledge on any health issues or diet issues. The most interesting thing is the food items are categorised as good food and bad food by them. In recent years, food has been graded and advertised as such. Protein is the superstar. Carbohydrate and Fat are the villain . Vitamin and mineral are in the supporting role. Antioxidants in the leading role. The best part is that one food item gets into the special appearance category. Tried by all the fitness freaks and health freaks. This year it's the green coffee; hyped by the media and these health gurus . Last year it was apple cider vinegar. The trend goes for a year and then gradually forgotten.

But I am talking about the superstar, the PROTEIN.

What is Protein?

The word protein is derived from the Greek word 'protos ' meaning first. It is the basic chemical unit of living organisms.

They are the most important constituent of food.

What does Protein do?

• -Build and maintain muscles, tendons , blood , skin , nails .

• -Help to form secretions from glands , ductless glands, hormones, enzymes, digestive juices.

• -Help in forming antibodies to build resistance to diseases.

• -Supplies energy to the body when the body is deprived of Carbs and fats. So Carbs and fats are necessary for the body so the protein is spared for its own function.

But what actually is Protein?

They are nitrogenous compounds containing nitrogen, sulphur, phosphorus, carbon, hydrogen and oxygen. Protein contains nitrogen but the nutritive value of protein rich foods does not depend upon the total nitrogen content but on the constituent amino acids. Gelatin is rich in nitrogen but does not contain all the essential amino acids and so is of little nutritive value.

Made up of a large number of amino acids. There are about 21 amino acids in protein of which 8 are essential, 2 are semi essential . The rest can be synthesised by the body.

During the process of digestion, proteins are broken down to amino acids by the gastric, intestinal , pancreatic juices and enzymes.

The tissues and organs select the amino acids they need for building, sustaining and repairing their own structure.

How much Protein is needed?

Earlier it was assumed that we need 1gm per kg of body weight but then the expert researchers calculated the requirements and stated that an adult person needs 0.8 grams of protein per kg body weight. We do not need a high protein diet as advertised.

So what are the facts related to Proteins ?

We will not talk about the myths.

• We do not need a high protein diet as stated earlier. If a person is of 5'8``height the sufficient amount of protein required is 55 grams to 60 gms .

• The quantity of protein is not important. The quality of protein is important. The food should contain all the essential amino acids.

• Infants and children need 1.2 g per kg body weight of protein.

• Animal protein is the same as vegetarian protein because all the protein in the diet is broken down to amino acids and supplied to the tissues and muscle.

• Physical and mental efficiency don't increase with more intake of protein. So it's a waste to have a high protein diet.

• The athletes after building up their musculature and being accustomed to physical activity do not require extra protein. So eating extra protein is a waste. It is a body building food and should not be misused to supply energy.

• Vegetarian proteins are not deficient in essential amino acids. They limit in one or more amino acids but if the diet is adequate in cereals, pulses , legumes and leafy vegetables the protein requirement with all the essential amino acids can be easily provided.

• The cereal bran and germ are rich in protein, essential fatty acids, vitamins and minerals so we should not use refined cereals. Leafy vegetables are rich source of essential amino acids. But they should be combined with other food.

• Younger children and infants should be given milk because they cannot consume cereals and leafy vegetables.

• The protein content of pulses are almost the same . Soyabean is exceptional , it contains almost double the amount of protein per 100 gms that is 43.2 g . Pulses contain about 24 g per 100 gms.

• Food should supply not only the quota of essential amino acids but also the non essential amino acids for optimal results.

• The mere administration of protein rich food does not mean that the proteins are adequately digested and utilized. The unused amino acids are not stored but deaminated and metabolized within a few hours.

• The protein requirement is closely linked with energy intake. If the energy supplied by carbohydrate and fats are adequate, the protein is utilised for its own work.

So to be fit and healthy stop counting the number of egg whites but have a well balanced diet . Enjoy your food.

"Nature, in her own wisdom, has never created a food which is entirely protein, starch or sugar."