New Year RESOLUTION?

 IT’S NEW YEAR!!

 LET’S CELEBRATE!!

 How many of you are thinking of the New Year RESOLUTION?

# Diet Consultation: Achieving a Healthy Lifestyle

As the new year begins, many of us set resolutions to improve our lives. One of the most common resolutions made, and unfortunately broken, is to adopt a healthier lifestyle. This entails making conscious choices about our diet, exercise, and overall well-being. If you are determined to make this resolution a reality, I can help you on your journey towards a healthy lifestyle through lifestyle management, diet consultation, and sharing nutritious recipes.

## Lifestyle Management: The Key to Success

To achieve a healthy lifestyle, it is essential to manage various aspects of our lives effectively. From our diet to our daily routines, every detail matters. Through lifestyle management, I can guide you in developing healthy habits and making sustainable changes that fit seamlessly into your routine. By understanding your unique needs and goals, we can create a personalized plan that ensures long-term success.

## Diet Consultation: Nourishing Your Body

One of the most crucial components of a healthy lifestyle is maintaining a balanced diet. With my diet consultation services, I can assist you in creating a customized meal plan that suits your taste preferences and dietary requirements. We will focus on incorporating nutrient-rich foods while eliminating unnecessary additives and excess sugar. Together, we will explore healthier alternatives and discover new recipes that both satisfy your cravings and nourish your body.

### Benefits of Diet Consultation:

- Personalized meal plans tailored to your specific needs

- Expert guidance to make informed food choices

- Increased energy levels and improved overall health

- Weight management and control

- Reduced risk of chronic illnesses

## Healthy Recipes: 

Fueling Your Body with Goodness

A major challenge in adopting a healthy lifestyle is finding nutritious yet delicious recipes. I have curated an extensive collection of healthy recipes that are both easy to prepare and packed with flavor. From mouthwatering salads to hearty main courses, these recipes cover a wide range of cuisines and dietary preferences. By incorporating these recipes into your diet, you can enjoy wholesome meals without compromising on taste or nutrition.

## Transitioning to a Healthy Lifestyle

Transitioning to a healthy lifestyle may seem daunting at first, but with the right mindset and support, it can become a seamless process. Here are some key steps to help you on your journey:

1. **Set Clear Goals**:

 Define your health goals and establish a timeline for achieving them. This will provide you with focus and motivation throughout the process.

2. **Make Gradual Changes**: 

Instead of completely overhauling your diet overnight, introduce small changes gradually. This approach ensures sustainability and makes the transition easier to adapt to.

 - Start by incorporating more fruits and vegetables into your meals

 - Swap refined grains for whole grains

 - Opt for lean protein sources such as fish, poultry, and legumes.

3. **Stay Hydrated**: 

Drinking an adequate amount of water is crucial for maintaining good health. Aim to drink at least 8 glasses of water per day and limit sugary beverages.

4. **Stay Active**: 

Regular exercise is essential for a healthy lifestyle. Find activities you enjoy and make them a part of your routine. Whether it's going for a walk, practicing yoga, or hitting the gym, find what works for you and stick to it.

## Conclusion

Embarking on the journey towards a healthy lifestyle requires dedication, commitment, and expert guidance. By connecting with me for lifestyle management, diet consultation, and access to healthy recipes, you can take the first step towards achieving your new year resolution. Remember, a healthy lifestyle is not a temporary fix but a long-term commitment that will benefit you in countless ways.

 Make this year the year you prioritize your health and well-being.

Is omitting Carbohydrates from our diet really beneficial for health?

When I was doing my Master's in Food , Nutrition and Dietetics , the internet was there but smartphones were not. Food was considered as food at that time. With the advancement of technology , synthetic foods are there and along with it the wrong concerns about food has increased. Earlier fad diets like GM diets , Liquid protein diet , Atkins diet , etc were there but the common people were unaware of it .Now almost everyone has a smartphone and every body is attached to social media and everyone is a diet guru.

A few years ago, I met a boy about 20 , he was unemployed. He didn't have money for food. He got a job in a small fitness centre. His work was to clean the centre and it's machine. The other staff helped him financially. When he got his first salary, he was so influenced by the gym trainers that he spent his salary on a big jar of protein powder. In developing countries like ours , people like this boy know about carbs and proteins . Amazing.

But does everybody know what carbohydrates are and its importance?

Carbohydrates as the name suggests contain carbon, oxygen and hydrogen. The carbon, hydrogen and oxygen are formed into units known as saccharide groups. Carbohydrates are classified according to the saccharide groups and it is further classified into the number of saccharide groups present.

First being the Monosaccharides containing only one saccharide group. It's the simplest one. The simple sugar but the carbon, hydrogen and oxygen present in it combines differently to form different simple sugars. They are

D-Glucose (Dextrose or grape sugar). It does not require digestion and can to a limited extent be absorbed by the stomach.

■Fructose (Levulose or fruit sugar). Present in honey , fruits and vegetables. It is an important commercial sweetner used particularly in soft drinks.

■Galactose Lactose breaks down into glucose and galactose.

■Sorbitol -occurs naturally in red seaweed, pears , apples , prunes and peaches. It does not raise blood sugar. It is used as a sweetener for diabetics. It also acts as a laxative .

■Mannitol -found in seaweed, pumpkin, mushroom and onions. It is very slowly absorbed from the digestive tract. It has a purgative effect. It is used to increase the urine output in patients with swelling due to fluid of the brain.

■Mannose -found in some food such as manna plants.

■Pentoses -nutritionally they are not important.

■Xylitol -present in small amounts in some fruits and vegetables. It is used in chewing gums. It decreases food intake and delays emptying of the stomach. It stimulates intestinal motility and may produce diarrhoea.

Disaccharides containing two saccharides are found in

●Sucrose (Table sugar or cane sugar or household sugar or beetroot sugar) , everyone's favourite. Inexpensive source of energy. High sucrose intake damages the liver and increases ALT /SGPT or AST /SGOT enzymes. High intake also leads to dental decay.

●Maltose-  is formed during the breakdown of starch in the process of malting barley. It is also an intermediate product formed in the process of conversion of starch into glucose.

●Lactose - (milk sugar ) sugar of human and animal milk. Easily digestible. Excess of lactose produces diarrhoea.

●Trehalose -found only in mushrooms and insects. Nutritionally not important.

Polysaccharides composed of many molecules of monosaccharides linked together.

○Starch-is the storage form of carbohydrates in the vegetable kingdom , the counterpart of glycogen in the animal kingdom. Starch is found not only in rice but in all the cereals. So it's a myth that a person is overweight by eating rice . If consumed properly rice doesn't harm the body. Starch is also found in pulses. It is found in potatoes, sweet potatoes, cassava, tapioca , sago , greater yams , lesser yams , and arrowroot. So the people who shout for "no carb diet" have to leave most of the foods found in this world .

○Glycogen -stored mainly in the liver and muscles. It is stored as glycogen or a reserve form of carbohydrates fuel for animals. In a normal person, any amount utilized is replenished immediately.

○Cellulose -forms the cell walls of vegetables, fruit and cereals. It is accomplished by cooking or by mastication , which mechanically breaks down the cellulose. Constipated person can be helped by cellulose which provides an unabsorbable bulk , distends the intestine and stimulates peristalsis.

○Isaphgul is cellulose which can absorb over 25 times its weight of water.

○Agar agar obtained from seaweed has properties similar to Isaphgul.

Liquid glucose complex carbohydrate predigested by hydrolysis of starch into tri , tetra -penta or higher saccharides are desired. It is widely used for the preparation of various foods.

Carbohydrates are really very important for our life . The main work of carbohydrate is to

♡ It supplies energy for the immediate use of the body.

♡ Glycogen protects the liver against bacterial toxins and poisonous substances.

♡The brain use glucose for energy at a rate of about 5g/hr

♡The efficiency of the heart as a pump depends upon the availability of carbohydrate as fuel.

♡Carbohydrate is the most efficient and economical fuel for muscles, energy is derived from glycogen in the muscles.

♡When carbohydrates and fats are supplied to meet the demand for energy, proteins are spared for growth and repair. When carbohydrates are insufficient to meet the requirements amino acids are deaminated for glucose formation and nitrogen is converted into urea by the liver and excreted by the kidneys.

♡When carbohydrates are not readily available as in starvation or cannot be utilised , fats are broken down in greater quantities for energy and an increased amount of ketone bodies are produced. These may accumulate in the blood as ketonemia or excreted in the urine as ketonuria . Therefore keto diet should be followed under the supervision of qualified dietician.

What happens when you stop eating to achieve zero figure or to become like supermodels ?

You have low blood sugar. Happens after 3-4 hours after breakfast or lunch. It gives rise to a feeling of weakness, palpitations, sweating, tremulousness , hunger and nausea. These symptoms may disappear in a short time as a result of conversion of liver glycogen into glucose. The symptoms are distressing but no physical signs are noted by the physician , you are diagnosed as 'neurotic '. Amazing isn't it?

Migraine attacks may be precipitated by low blood sugar.

What happens when boys like to workout with dumbbells and want to make macho figures but ... avoid carbohydrates ?

You will feel fatigued ,irritable. So what's the use of this type of show off when you are not feeling well from inside. To avoid muscle cramps during intense workouts, good carbohydrates are required by the body. Proteins should be spared for the growth of the muscles and carbohydrates should be included for energy utilisation.

"So avoid all the myths and fads , eat a well balanced diet and be healthy and fit forever."

 

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."

DIET!! DIETING!! DIETITIAN!!

It always happens to me! I think it happens to most of the dietitians. Whenever I go to a social gathering and introduce myself as a dietitian, the first reaction is "oh !you are a dietitian. Suggest something, I am gaining weight. " Is diet just related to weight gain or weight loss ?

I did my internship from a government hospital to take care of patients who did not have sufficient food to eat. It was a challenging task to prescribe a diet , a nutritious diet to patients who cannot afford food. Most of them were daily wagers.Two decades later , things have changed a bit. We have globalised. We are growing economically. We are getting food items from all over the world. We have so much to choose from. The mass media is full of such advertisements which suggest what to eat and what not to.

The most interesting part is that the people suggest anybody anytime about the pros and cons of the food. Thanks to the search engines which advertise certain food items. We have become self conscious because of this diet. If you search the word "diet" in the best dictionaries of the world, it is stated as the food and drinks which is consumed on a regular basis. But the common theory of dieting is limiting your food intake and the dietitian is one who restricts the food intake. But is this the proper definition of a dietitian?

We dietitians are meant to help the people with their food so that they can lead a healthy lifestyle. Dietitians are trained for at least 5 to 6 years so that we can guide other people. Food and diet has a crucial role in our life . People need food as soon they enter this world and eat till the day they are living. And the whole journey is not dependent upon soups and salads and health drinks , etc. They do eat the real food according to the age , sex , caste , cultural beliefs , health conditions. We qualified dietitians are there for suggesting diet to people of all age groups according to their sex , caste , cultural beliefs , health conditions. Dietitians calculate the nutrients to give a balanced diet to each and every one. They calculate the micronutrients and the macronutrient for a weaning child or a school going one or a teenager or an office going person or an elderly person. Dietitians are of various types and work in various places like hospitals, health centres, fitness centers , sports nutrition, researchers, schools, food industries, etc.

Dietitians are specified as

Clinical dietitians, Community dietitians, Food service dietitians, Gerontological dietitian, Neonatal dietitians, Paediatric dietitian, Research dietitian, Administrative dietitian , Business Dietitian, Consultant dietitian. And the work is to provide a proper meal plan by calculating the nutrients.

So eat properly, respect the food . There is no miracle diet or food . No bad food or good food either. Food is a necessity and diet is vital. In schools we are taught to thank God for the food. It should be followed till later.

Enjoy your food and "Diet" well and let the Dietitian do the calculation for your "Diet -ing"

Are we really hungry at times?

HUNGER or APPETITE or SATIETY 

On weekends we go to watch movies or go shopping at the mall. What a pleasant aroma of buttered popcorn or burgers! We feel instant hunger and . munch. The aroma is irresistible. Actually we are unable to differentiate between "hunger","appetite","satiety".

Hunger is usually an unpleasant sensation that compels a person to seek food and eat it. It is a physiological condition which is associated with the contraction of the stomach. The contractions are forceful and occur for a period and then die away as the stomach passes into a resting stage. If food is not eaten , the contractions reappear later and with great intensity. There is a rumbling ,tense feeling and a feeling of emptiness. It further leads to weakness, irritability, occasional headache or even nausea.

Appetite is a pleasant sensation. It is for a certain kind of food. It is a desire.It is basically a psychological state. It is less localized than hunger.Temptation of eating chocolates or gulab jamuns or ice cream after a full meal is an appetite. Eating four rotis with the favorite veggies  instead of two normally is an appetite.

Satiety is the sensation accompanying the satisfaction of the desire for food that comes after eating. In Hindi, it is known as" tripti"or "santripti". It is basically not hunger but has less sensation than it. Hunger builds up slowly but satiety occurs rapidly.It is best observed when we are with our family and friends enjoying our favorite food.  Absence of this desire is an abnormal condition and termed as Anorexia.

Do not be HUNGRY, curb your APPETITE,feel the SATIETY from the food

SOME TIPS TO LOWER BAD CHOLESTEROL

 SOME TIPS TO LOWER BAD CHOLESTEROL

• WATCH YOUR WEIGHT.

• CUT THE FAT. Avoid butter, meat, cheese, hydrogenated oil, processed foods and packaged foods with preservatives. Limit your fat intake to 2 tsp per day which should be olive oil, canola oil or peanut oil.

• INCLUDE BEANS IN YOUR DIET. Beans like soybeans, French beans, kidney beans, navy beans, pinto beans, lima beans, or legumes or pulses etc. have pectin which has cholesterol lowering effect.

• EAT MORE FRUIT. Apple, grapefruit, oranges, etc. contain a good amount of pectin. 

• INCLUDE OATS,CORN BRAN, CARROTS, CABBAGE, BROCCOLI, ONIONS,GARLIC, PSYLLIUM HUSK,SPIRULINA, BARLEY, RICE BRAN, SKIM MILK

• SUPPLEMENT YOUR FOOD WITH NIACIN,VITAMIN C, VITAMIN E,CALCIUM RICH FOODS

• EXERCISE HELPS.

• CUT BACK ON COFFEE

• DON’T SMOKE

• RELAX

Bitter gourd or Bitter melon(Momordica charantia)

Bitter gourd or Bitter melon

(Momordica charantia)

(Balsam pear; Karela;Hagalkai;Kaippakka; Karle;Kalara; Pavakkai; Kakara kayi)

India is known for its multiculturalism. The cuisine is also different in all Indian states.  In Bengali cuisine , the meal starts from a bitter food like boiled or fried bitter gourd or neem leaves or drumstick flowers followed by a vegetable,then dal ,then fish,  mutton and ends up with a sweet note like chutney and dessert. Neem leaves and drumstick flowers are seasonal but bitter gourd is available almost most of the  year so it is served daily. "It's a SuperFood."

Nutritional value: (small variety) (per 100 gms)

Moisture (83.2g) Fat (1g) Calcium (23 mg) 

Has low sodium(2.4mg) and cholesterol. 

Good amount of thiamin(0.07mg), riboflavin(0.06mg), pantothenic acid, dietary fiber(1.7gm), vitamin A,C(96mg),folates,B6,iron(2mg) , phosphorus(38mg), zinc(0.39 mg), potassium(171 mg), manganese(0.08mg).

It is a poor source of magnesium (17 mg)

According to the exchange lists in dietary calculations bitter gourd is a low carbohydrate vegetable providing 7 gms of carbohydrate, 2 gms protein and 32 calories and comes under the category of "other vegetables" and the serving amount is 150 gms. 

Good for health:

Bitter gourd helps in overall health care. 

In Gheranda Samhita, bitter gourd is prescribed in a yogic menu for a yogic practitioner.

Bitter gourd is recommended in Constipation. 

Bitter gourd is considered to be useful in intestinal worm infestations.

Remedy for Piles.

In chronic gastritis, bitter gourd is found useful. 

Bitter gourd is helpful for people suffering from Bile stones.

Very good for people with Diabetes. Juice of the fruit and the leaves is recommended in some cases. Karela bark juice is prescribed in Unani medicine. 

It was found that bitter gourd was effective in lowering blood sugar. The result was reported in the Indian journal of medical research (vol.90.1989).It contains a chemical which acts like insulin. 

People suffering from Rheumatism can have bitter gourd.

Bitter gourd is a good source in prevention of Dietary deficiency anaemia .

Low in calories promotes  weight loss. 

Bitter gourd is allowed in Respiratory disorders and asthma.

It maintains a healthy liver and bladder.

It builds immunity. 

It lowers bad cholesterol. It was found that bitter gourds have a preventive value against lipid peroxidation by hydrogen radicals. Results were published in Fitoterapia (1991)

It prevents cancer. 

It energies naturally. 

It purifies blood.

It is anti-aging. 

It has healing qualities. 

It cures hangovers. 

It is great for eye health. 

It prevents skin problems like rosacea,eczema, acne and deep skin infections. 

Bitter gourd prevents hair problems,  treats dandruff and split ends, treats dry and itchy scalp, treats hair loss, treats rough and tangled hair, treats gray hair and oily hair and makes the hair shiny.

Bitter gourd is allowed for pain sufferers of the neck and lower back.

Eating Bitter gourd 

It should be cooked as a vegetable with seeds. The vegetable should be covered while cooking to avoid the loss of nutrients. Mostly it is soaked in salt water to reduce the bitterness. When young, it may be sliced and preserved after drying for use in the off-season. The fruit is also pickled.

Avoid bitter gourd 

It is better to avoid bitter gourds in  a bland low residue diet. The bland low residue diet is prescribed to patients suffering from Gastrointestinal disorders such as gastritis, gastric and duodenal ulcers, diarrhoea, chronic dysentery, ulcerative colitis and diverticulosis, irritable bowel syndrome. 

It can create Side effects which :

Causes headache 

Causes gastrointestinal problems like nausea, vomiting, diarrhoea and abdominal pain.

Can cause stomach ulcers.

It might be toxic to children 

Pregnant women should not consume it as it can bring about menstruation and abortion. 

People with Glucose 6 phosphate dehydrogenase deficiency may develop "Favism " after eating its seeds.

It can dangerously lower blood sugar levels. 

It can also interact with some chemotherapy medicines as well as Paclitaxel and vinblastine medicines.