Diet - The D - word

Food Allergies Can be Fatal - Be Careful

2009-09-04T03:02:00.000-07:00

Have you ever experienced an immediate skin reaction like severe rashes or chronic asthmatic attack as soon as you have a piece of pineapple or any other food item? Well, what you're suffering from is simply Food Allergy.

What is FOOD ALLERGY?

This condition can be observed in anybody irrespective to their age or sex. Basically food allergy is caused when our immune system, who is responsible to keep our body free from any kind of infections, fails to produce enough amounts of antibodies to destroy the harmful toxins/bacteria. And thus end up giving us the allergy reaction.

Remember food allergy is different from food poisoning or food intolerance (lactose intolerance/milk intolerance).As all of the symptoms of food allergy occur within a few minutes to an hour of eating a smallest bite/piece of allergens. A food allergy can initially be experienced as an itching in the mouth and difficulty in swallowing and breathing. Incidentally, the gastrointestinal symptoms of food allergy are very much similar to the symptoms of different types of food intolerance. But food intolerance symptoms are very mild and not immediate (and are mainly due to insufficiency of a particular enzyme or chemical required for digestion like in lactose intolerance) and life threatening while in case of allergy, it can be fatal if not treated quickly. Remember food allergy is not common but can be serious if ignored.

Management of Food Allergy

Now its not possible for a person who is allergic to particular food items to take medications every time he consumes his meal therefore one can opt for some precautions. Some of the precautionary measures one can take care of are:

1.The first and the most important step is as soon as one observes or suspects any kind of food allergy or intolerance, immediately visit your family GP to make a correct diagnosis and start a treatment.

2.In case of allergic children parents should not try to Panic otherwise even the child might get scared and may revolt/repulse to the given treatment.

3.Talk to your child’s school teachers and to the parents of playmates about the child’s allergies and its precautions like letting them know about the foods your child is allergic to and its medications or the first aid that can be given at the sudden allergy reactions.

4.Always keep an identity card in your child’s pocket with his name, address, list of food allergies from which your child suffers, guardian’s contact details, family physician’s contact details, so that in case of emergency it can be used.

5.Try and go for complete avoidance of allergy causing foods. But it's important that if foods are excluded from the diet suitable alternatives should be introduced to avoid any nutrient deficiencies. For this one can contact a dietitian /nutritionist who can offer practical advice (diet) about how to achieve this.

6.Person suffering from severe allergies should always read the food labels carefully before buying any kind of ready to eat food stuff from the market.

7.When in restaurants, keep it simple and avoid anything that is unknown. Or ask for a detailed composition (about the ingredients being used) of the dish if trying a new recipe.
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8.Arm yourself with enough knowledge so that the food allergic person can be constantly vigilant about what they eat, and what they need to avoid.

9.Infact one can also go for food intolerance tests as a precaution and get know about its intolerances beforehand.

10.If one is unsure whether one has an allergy or hypersensitivity, withdraw the food for two weeks, than reintroduce it to see if one has a reaction.

Stay Healthy - This Rains

2009-06-08T22:57:00.000-07:00

In the months of June, July we await for our favorite season – Rainy Season. This monsoon not only relieves us from scorching heat but also brings along a set of problems and diseases that can result into serious complications if not paid attention.

The rainy season is notorious for bringing with it a host of viral, fungal and food borne illnesses that can range from simple cold, cough, and fever to stomach pain, diarrhea, food poisoning and gastroenteritis.

Foodborne illness generally results from consuming food or drink contaminated with pathogenic/harmful bacteria, viruses or toxins. Foodborne illness can occur from any fresh or processed foods consumed in a range of settings such as homes, restaurants, large catering establishments, schools and institutions. It often produces symptoms such as nausea, vomiting, stomach pain, diarrhoea, or fever. The symptoms are often caused by various sources like the unhygienic food, unhygienic surfaces, location or the food handler itself. This usually makes it hard to tell that illness is caused by food or from any other sources. Symptoms can take between a few hours to a few days to develop and may last for a few days, depending on the type of pathogen.Many people have mild symptoms and recover within a few days. However, if symptoms persist for more than 3 days or are very severe one should seek medical advice to the earliest. In many cases the effects of foodborne illness are only mild but in rare cases, foodborne illness can result in long-term health problems and even death. Some people who are extremely vulnerable, no matter what type of pathogen are involved. These include:

Very young children, infants
Pregnant women
The elderly and
People with compromised immune systems.

Your Line of Defense

1. One of the most common sources of infection during rainy season is water. Do not consume tap water directly. One should always drink water after boiling, filtering or by using commercially available reverse osmosis purifiers.

2. Avoid eating uncooked food during this season. If one really wants to have salads then make your salads when you are ready to eat them. Fruits and vegetables cut up and left to stand, lose vitamins and catch up pathogens.

3.When buying eggs, open the carton and inspect each egg for cleanliness. Make sure the eggs have no cracks or thinness in the shells. Eating raw eggs are another risky food and should be avoided at all costs. Similarly select cheese that is fresh and has no unusual mold or discolored spots. Dairy products should be dated and pasteurized.

4. Use healthy hygiene. This means washing your hands and doing it frequently. A good rule of thumb is to wash your hands for at least 20 seconds with soap and warm water. It's also important to keep the kitchen sink, drain, and counter tops clean and disinfected before any food preparation. Make sure your cutting boards and utensils are cleaned by warm, soapy water. Change dish towels every alternate day. Rinse fresh fruits and vegetables in running tap water to remove visible dirt and grime. Rewash apples, pears, or oranges before eating even if you washed them prior to placing them in the fruit bowl. Remove and discard the outermost leaves of a head of lettuce or cabbage. Because bacteria can grow well on the cut surface of fruit or vegetable.

5. Don't cross-contaminate one food with another.Put cooked meat on a clean plate, rather back on one that held the raw meat. Store raw foods in covered or sealed containers below other ready-to-eat foods inside the refrigerator to prevent food parts and meat juice/veg curries spilling or dripping on to other food. Always cover foods before storage in the refrigerator, freezer, and cupboards to protect them from contamination. Refrigerate or freeze perishables, prepared food, and leftovers within 2 hours.
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6. Keep cold food cold and hot food hot.

7.Maintain hot cooked food at 140°F or higher.

8. Reheat cooked food to at least 165°F.

9. Never defrost food on the kitchen counter. Use the refrigerator, cold running water, or the microwave oven.

10.Never let food marinate at room temperature—refrigerate it.

11. Avoid eating outside during rains.Avoid roadside stall foods as it might be source of harmful bacteria (Source can be unhygienic food handler,dirty surfaces,uncleaned veggies or utensils).

Try some Summer Foods-This Season

2009-04-10T01:18:00.000-07:00

Eat to Hydrate Yourself this Summer

You’ve probably heard those narrators on the National Geographic specials say things like "Water gives life" or "Without water there could be no life." They’re overly dramatic,but they are right.

Women need about 2.5 liters or 9 cups of fluid daily while men require about 12 cups--just to replace what's naturally lost to perspiration, exhalation, respiration and excretion.Remember we begin to get dehydrated and our performance drops off with just as much as a 2% water loss.But if you have a difficult time in meeting your fluid needs and gulping down these liters of water then EAT to hydrate yourself.

CUCUMBER – Cucumber‘s 96% of weight is water. It is one of the best ways to keep oneself hydrated. Cucumber juice is nourishing for the skin. Its liquid has the reputation of being rejuvenator and makes us feel and look young.

WATERMELONS –Watermelon can be a great thirst quencher in summer. Water content of this fruit is approx 92%. Therefore it can be good filler for the people looking out for weight loss. Blend chunks of watermelon with few ice cubes and slash some lime juice in it. Have with fresh mint leaves. It is also considered as a rich source in Vitamin B6.This Vitamin B6 is an important attribute to have in a healthy diet because it promotes chemicals in the brain that help people to cope with anxiety and panic.

TOMATOES - 91% of tomatoes is water.It is the most availed source of water which can easily be afforded by rich and poor.

CITRUS FRUITS LIKE ORANGES, SWEETLIME AND GRAPEFRUIT - The water content of these fruits is not less than 88%. They are an excellent source of vitamin C-just one orange supply 116.2% of the daily value for vitamin C. these colorful fruits help to increase the resistance power of the body. Always eat fresh fruit instead of drinking citrus fruit juices as juices are often sweetened with refined sugars while fresh fruits have natural sugars and fibre which is very essential for our body.

CELERY - Celery is not only rich in fluid but also electrolytes like potassium and sodium, the minerals most important for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid.

CURDS – this food product also qualifies as a rich source of water as its moisture content is not less than 88g in 100 grams of curds. One should try including curds in every meal. It can be in any form like buttermilk, salad dip, khadi, raita etc. Those who are lactose-intolerant can consume yogurt, as bacteria present in it breaks down the lactose before it enters your body.

There are various ways to include the above foods in our diet. They can be used in salads, soups and stews to help satisfy our body's thirst; for dessert, try sorbets, custards or fresh fruit. But make sure to include these foods in your daily diet to meet your fluid needs.

Take control on Diabetes – This New Year 2009

2009-02-02T00:21:00.000-08:00

You may find it difficult to keep up with your diet and exercise routine during some time , but as a diabetic, diet and exercise go hand in hand. One has to prepare a “to do list” and make sure one follows it.

People with diabetes need to have a diabetic diet with a good balance of nutrition and taste. Here are some estimates for over the course of a day:

 About 15% to 20% of calorie intake should come from protein. Prescribing high protein works here as metabolism of protein is slower as compared to glucose, therefore there will be less available glucose in the body.
 Roughly 15% to 20% of calorie intake should be from fat. Consume more of unsaturated fats than saturated ones.
 About 60% to 70% of the calorie intake should be from carbohydrates. Include more of complex carbohydrates than simple ones as they breakdown more slowly to release glucose. Avoid refined foods like maida, arrowroot, sago, fruit juices etc. Eat lots of green and orange vegetables like carrots and broccoli in your day.

Dietary tips:

 Decrease Fat in the diet. Roast, bake, or broil instead of frying. Trim the fat off meat and the skin off poultry, and avoid adding fat in cooking. Beware of sauces and gravies. They often contain lots of fat. Try consuming broths instead of creamy soups. Eliminate or cut down on high-fat foods like cold cuts, bacon, sausage, hot dogs, butter, margarine, nuts, and salad dressings like mayonnaise. Drink skim or low-fat milk instead of whole milk.
 Increase Fibre in your meals. Including 40gms of dietary fibre daily is beneficial. Switch to whole-grain breads, cereals and crackers. One can have whole cereals like buck wheat, barley, ragi and oats, leafy vegetables, beans and whole pulses. Choose multi –grain bread and brown rice instead of white bread and basamati rice.
 Reduce Sugar. Don't eat table sugar. Avoid adding sugar to the beverages like tea, coffees, cereals etc. Avoid honey, syrup, jam, jelly, candy, sweet rolls, regular gelatin, cake with icing, and pie. Instead of fruit canned in syrup, choose fresh fruit.
 Hydrate your body. Drink at least 10 – 12 glasses of water everyday. Start your morning with a glass of lukewarm water.
 Alcohol should be restricted and if allowed, then should be taken only occasionally in moderation .Alcohol has high carbohydrate content for example beer contains about 60gms of carbohydrates per litre. Sweet wines and cider have high sugar content while whisky and gin although are free from carbohydrates, provide 70calories for every 30ml.
 Cooking method employed on any food also affects the blood sugar levels. Foods cooked by dry and short time methods like roasting have lesser glycemic effect as compared to foods cooked by boiling and long cooking processes which reduce particle size. Preparations like roasted chanas, chapattis, sprouted dals and whole fruits are better than boiled rice, khichadi, washed dals and fruit juices.
 Be A Horse, Not A Camel - Horses need food and water throughout the day, but camels can go a long time without either. One should eat more like a horse, eating meals at regular scheduled time. But many of us now eat like camels: We skip breakfast, sometimes lunch, and then hit it hard at dinner. Diabetics should eat regular scheduled meals throughout the day so they're not going without food for more than four to five hours. By doing so, they improve their blood sugar control.
 Eat slowly. Sometimes one have to rush the food down because one is late for work or late for an appointment, but if one eats slowly one will enjoy the food more, will feel a little more satisfied, and the body can honestly tell, "Hey, I'm full, no need to finish that whole plate of food". If one eats too quickly the body doesn't have time to send the message that one is full and he/she end up eating more.
 Remember to eat healthy before going to any parties. Your host or hostess may not know of your dietetic needs and you really don’t want to put the pressure on them. If needed ask if they mind if you can bring something. Or one can eat a bowl of oats/ vegetable raita and leave.
 Try and maintain your ideal body weight. Overweight people are more prone to hyperglycemia. Basal metabolic rate decreases as the age increases therefore do not set very high goals for yourself. Try to have a balanced diet. Do not go on starvation or crash diets to lose weight as its effect may reverse.

Physical Activity

Follow these few simple opportunities to enhance both your physical and mental well being.
1. Take the stairs at the mall and not the escalator. The first benefit one can enjoy is avoid some of the crowds and then at the same time one also exercises their lower body muscles while climbing the staircase. Most people during this time of year favor escalators and elevators.
2. Have to deliver paperwork to someone in your office? Take the stairs. There one has more exercise in their day and improve ones attitude too.
3. Park your car little further away at your work. It is a very good way to add bit of exercise in your daily schedule.
4. Walk the mall a few times before you begin your ‘shopping’. Just another way of building up exercise and releasing the ever present holiday tension.
5. Get involved in daily activities like gardening (water plants), walk your pet like a dog, wash the car or bike on weekends.
6. Enjoy in a park or beach playing various sports like football, or cricket or volleyball /frisbee. These sports are not only good source of exercise but also a good stress buster.
7. Lastly schedule your meditation time. Meditation is a necessity during these stressful times. Remember you are important. It will help to keep you calm , composed and relaxed.

Simple and easy life style can keep you healthy and happy. Afterall “Health is wealth” proverb was not made in a day. Every disease has its cure, so live a balance and stress-free life. Have a safe and sane 2009 ahead.

Glowing soft skin – The Healthy Diet way

2008-11-03T01:43:00.000-08:00

What do you first observe when you first see yourself in the mirror… black spot near your beautiful eyes or a new born bump turning into acne on your forehead? There is so much emphasis given to physical appearance in today’s times and why not? .After all “Looking good” is equal to “Feeling good” “Being more confident”.Every woman dream is to have a glowing and soft skin. A fortune is spent on cosmetics to have the desired effect.

So why not look out for a way to enhance our looks without getting bankrupt. Yes! There are some very simple natural and cheap ways to the destination of beauty. Lets understand the causes of acne followed with some dos and don’t.

What Causes Acne?
The exact cause of acne is unknown, but dermatologists believe it results from several related factors.
• One important factor is an increase in hormones called androgens (male sex hormones). These increase in both boys and girls during puberty and cause the sebaceous glands to enlarge and make more sebum. Hormonal changes related to pregnancy or starting or stopping birth control pills can also cause acne.
• Another factor is heredity or genetics. For example, studies have shown that many school-age boys with acne have a family history of the disorder.
• Certain drugs, including androgens and lithium are known to cause acne.
• Greasy cosmetics may block the pores and unable them to breathe oxygen .Lack of oxygen may lead to acne.
• However, there are some researches blaming the diet of a person — eating refined carbohydrates and sugar leads to a surge in insulin. This in turn leads to an excess of male hormones, which encourage the skin to excrete large amounts of sebum. This grease-like substance encourages the growth of bacteria responsible for acne. Therefore the scientists believe the modern Western diet is one of the major causes. The simple formula is:
refined carbs/sugar = more insulin = more hormones = more sebum (oil) = more bacteria = more acne

The conclusion is our body needs complete nutrition to promote healthy skin and to prevent acne. The fact is, people with imbalanced diet are deficient in vitamins, minerals and herbs due to fast food diet. The nutrients are powerful antioxidants that flush out free radicals and toxins from our body. It helps to detox the body. Some even have antibacterial effects and promote immunity. Vitamins are important in keeping the pores clean and in healing the damaged skin tissue.

Don’ts
Excess consumption of REFINED AND SUGARY FOODSExcess consumption of sugary foods like chocolate, sweets etc is one of the main cause of acne. Refined and tinned foods are huge skin sinners. A diet that is high in sugar may make your system even more susceptible to bacterial infections, which may further aggravate spots and other skin conditions. Instead have wheat bread, oats and other grains instead. Substitute white rice with brown rice, chickpeas and lentils. Alternate white sugar with honey or brown sugar.
Excess of FRIED AND SPICY FOODS
Excess consumption of fatty foods can cause sluggish digestion, cloudy thinking and stimulate the sebaceous glands to secrete more oil leading to an oily skin. While eating spicy foods can also lead to acidity .A diet high in fried foods, butter, cheese, pickles, fried papad etc are also low in fibre thus making it tougher for the body to clear wastes. One should substitute spice with some ginger and herbs which may stimulate digestion and help to subside acidity.
Excess of TEA AND COFFEEWomen who drink a lot of tea, coffee, cola, hot chocolate and any kind of aerated drinks are more likely to have tired-looking skin and suffer from conditions such as greasy skin and spots. This is because these drinks contain caffeine, which increases the excretion of vitamins and minerals from the body. Try to drink not more than two cups of coffee, tea or other caffeine containing drinks a day.
Excess ALCOHOL INTAKE Excessive alcohol intakes may lead to skin problems such as split veins. Alcoholic beverages are diuretic and increase the water loss from the body leading to a very dehydrated skin. Dehydrated skin can develop wrinkles very easily. In fact many women are allergic to hard drinks and may develop rash. Avoid having alcohol as much as possible.
Excess/Chain SMOKINGNicotine does not help to keep a healthy skin. It attacks the blood vessels that feed the skin with nutrients and oxygen, as well as those that drain away the waste products from the skin. At the same time your skin also suffers from lack of oxygen. Result - aging effect to the skin.
Do’s
Drink plenty of WATERDrink at least 2 litres of mineral water daily. Drinking plenty of water helps reduce acne by flushing toxins out of your system and keeping your kidneys, liver and bowel functioning effectively. A sluggish digestive system is often linked to acne. Drinking plenty of water will keep your insides healthy. Water will also help keep your skin supple and hydrated. Dehydrated skin can become dry and flaky, the skin's natural exfoliation slows down and pores become blocked which in turn can cause spots.
Feed yourself with plenty of ANTIOXIDANTS Include loads of yellow and orange colour foods eg Carrots, sweet potatoes, yellow and orange bell peppers, oranges, tangerines, mangoes, papayas and apricots. These foods are rich in Vitamin C and Vitamin A .Vitamin C is highly beneficial to skin and responsible for an efficient immune system. Vitamin C promotes and protects collagen and helps us fighting back any kind of infections. Collagen provides support and elasticity to your skin thus delaying the onset of wrinkles. It acts as cement in our skin.
 Eat atleast 50gms of Greens per day. One can have veggies like Broccoli, Brussels sprouts, cabbage, collards, green bell peppers, kale, kiwi and spinach. These greens are rich in iron. It’s said that ladies having iron deficient diet mainly have dark circles.
 Berries like Blueberries, blackberries, strawberries, beets, plums, and red grapes are a great source of polyphenols, antioxidants that are known for their anti-aging capabilities and for providing pink glow to the skin.
 Include herbal teas. Green tea is one of the delicious ways to include antioxidants in any diet. Having 2 cups of this green tea can do wonders to the skin. Its polyphenols may be 100 times more effective than Vitamin C and 25 times more effective than Vitamin E. Infact you can also include lemon (Vitamin C rich)and ginger tea (improves digestion)in your diet for its varied health benefits.
Use VEGETABLE OIL
Women having flaky and dry skin require good fats to have a desired soft texture. One should use oils rich in poly and monounsaturated fats like sesame, mustard and olive oil for cooking to overcome dryness. These oils are at the same time very heart friendly as they contain good amount of omega 3 fatty acids.
Eat loads of FIBRE CONTAINING FOODSFibre helps to promote the digestive process and remove toxins from the body leading to a clear spot free skin. Daily intake of fibre should be atleast 25 – 35gms per day. You can include foods like oats, barley, ragi, bajra, whole wheat grains, different variety of fruits and vegetables in your diet. These cereals are also rich in B vitamins, which aid new skin-cell growth.
Binge on VITAMIN E RICH FOODSDaily dose of Vitamin E is a basic requirement to have a glowing smooth skin. Vitamin E, an antioxidant helps to prevent cellular damage by preventing the formation of free radicals. Vitamin E also enhances healing and tissue repair process .It slows down the cellular aging thus prevent wrinkle formation. Vitamin E is found naturally in almonds, asparagus, avocados, fishes, Brazil nuts, broccoli, canola oil, corn, cottonseed oil, fortified cereals, hazelnuts, soy bean oil, spinach, sunflower seeds, walnuts, wheat germ and wheat germ oil. The flesh of a ripe avocado soothes sunburn skin. Just cut the fruit in half and rub it gently over the affected areas. Infact avocado paste can easily be applied on a rough and dry skin to make it smooth.
REGULAR EXERCISE
Adopt a regular exercise routine. Exercise benefits skin as it boosts circulation and encourages blood flow. Regular exercise will nourish and cleanse your skin from within. However, it is always better to check with your doctor before you start any kind of exercise program. Regular change in your activity schedule helps to avoid boredom. Jog for couple of days, play squash, hit the gym or go for a swim the other day. Always keep looking out for new activities.
Adequate RESTOne should sleep for atleast 6 – 7 hours. Getting sufficient sleep is very important as the skin's cellular repair activity works at its optimum during this resting period. Irregular sleep and stress can also cause dark circles.

Try to make these few modifications a part of your daily routine and enhance your natural beauty.

Pamper your skin without spending a bomb and get an inner and outer makeover.

Diwali Dhamaka - Low Cal Festive Delights

2008-10-08T22:50:00.001-07:00

Low Cal Festive Delights

Festive season is come, October- November is welcomed. As the festive atmosphere sets in, the days seem to be shorter. Festivals (Diwali) bring light, happiness, togetherness, warmth, noise and also calories…. lots of sweets and delicacies.

During this period we all seem to be in a holiday mood. We don’t mind feasting without thinking of rebalancing it. Festivals are often used as excuses to laze around, skip the exercise routine and just party. This happens as most of us suffer from lack of time and lack of our favorite food, in any case during these festivals if prefer to treat ourselves and binge.

Few ways to kick off those extra calories that might peep in your diet during festive parties and get-togethers.

1.Since during this festive time parties is one thing that cannot be avoided, one should plan ahead .One should partially fill his/her stomach before stepping out of the house. Now this can be done by having a bowl of soup or a bowl of mix fruits. And if you are going in a restaurant plan your menu before walking in. Always watch out for hidden fats. Creamy soups, white breads, flaky pastries and mayonnaise – based salad dressings add unnecessary fats to the food. Try consuming broths instead of creamy soups.

2.Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites — sweets or junk food— you won't be so hungry. For example you can always search or ask for green salad in a party to be brought to the table before the main course. Instead of mayonnaise dressing use variety of condiments and flavoring agents such as lemon, vinegar, herbs, onion and garlic to improve the palatability of your salad. Remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate.

3.Look out for alternatives. Ask for grilled, baked, boiled or broiled food rather fried foods. In place of fries or fried onion rings, order corn on the cob, green beans or baked beans.

4.Pay attention to portions. Serve meals already dished onto plates. Take slightly less than what you think you'll eat. You can always have seconds, if really necessary.

5.Instead of cake or pastries, fresh fruits with yogurt and honey dressing or just a mix bowl of fresh fruits can be an ideal dessert.

6.Replenish the body with water. Drink at least 2 glasses of water before and after you start your main meal. You can also call for an unsweetened fruit juice or vegetable juice with your main meals.

7.Weigh yourself regularly. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become even larger.
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I would suggest you to try some innovative ways to feast with out missing out the festive fun. Here is a low cal sweet dish recipe for you which you and your guest can enjoy without any guilt.

Low cal Indian Dessert (Festive Delight)

Fat Free Shahi Tukhda
Ingredients

Brown Bread – 2 slice
Milk – 150ml
Sugar – 1- 11/2 tp
Almond- 2 nos
Grounded Cinnamon – For garnishing

Method:
1. Cut each slice of Brown bread into 4 pieces.
2. Toast it in a toaster.
3. Dissolve sugar in the milk. Now dip each toasted piece of bread in the sweet milk and remove.
4. Garnish it with cinnamon. Place a piece of almond in the centre.
5. Keep in the refrigerator for some time. Serve it cold.

Hypertension – A Slow Poison

2008-08-11T03:29:00.000-07:00

Can youth suffer from high blood pressure? No way!! High blood pressure is just for old people!

If this is what you believe, you are not totally different from most of the people in this planet who associate hypertension or high blood pressure with aging. You also probably wouldn't believe that one in 5 youngsters is suffering from this incommunicable disease! This may sound odd to you but this is an unfortunate fact.

In the 21st century, most of the parts of our society are affected by this condition. Nowadays it is best for the parents to get their and their teens blood pressures checked every once in a while. It will be a very critical step in ensuring the health of your kids.

What is Blood Pressure?
Blood pressure is defined as the pressure or force your blood exerts against your blood vessels as the heart pumps. The pressure typically rises as your heart pumps (systolic pressure) and falls when the heart relaxes (diastolic pressure). The normal blood pressure for a normal adult should be 120 over 80 mm Hg. A blood pressure reading of 140 over 90 mm Hg, on the other hand, can already be considered high.
There are no specific symptoms to discover this condition. Many times one comes to know about his high blood pressure incidentally during an unrelated medical examination. This state of raised blood pressure can remain dormant for years with out one feeling any major symptoms till they become very serious. This dormant state later can manifest with complications like heart diseases (angina, stroke, myocardial infarction) and kidney diseases. Therefore hypertension is known as a “Silent killer”.

Still the most common symptoms observed when the blood pressure rises are headaches, dizziness, impaired vision and gastrointestinal disturbances. However the extent of symptoms depends upon the rise and the length of time this condition is present.
Blood pressure can be influenced by a number of factors. Among these are the degree of rest, physical activity or stress, heredity, a person eating habits, lifestyle, emotions and medications being taken.

Here are some ways to get control of this blood pressure:
Dos for hypertensive people

Strive to maintain your weight height ratio. Basal metabolic rate decreases as the age increases therefore do not set very high goals for yourself. Try to have a balanced diet. Do not go on starvation or crash diets to lose weight as its effect may reverse.
Always concentrate on the quality of food then the quantity. In a diet the ratio of protein, carbohydrates and fat for hypertensive people is an important consideration. eg protein should contribute 20% from the total energy, fat – 15% and rest can come from carbohydrates.
In case of carbohydrates, emphasis on foods high in complex carbohydrates such as dietary fibre rather than simple sugars (any kind of processed, preserved or fast foods- pasta/noodles etc). Increase fibre in your diet by including lots of fruits and salads. Make sure that you have at least two fruits per day.
Since you are hypertensive, decrease the intake of salt/sodium. Avoid using more than 2 – 3grams of salt per day .However the extent of salt restriction depends on the rise of blood pressure. Try to have at least a bowl of salad before dinner without salt. You can add a variety of condiments and flavoring agents such as lemon, vinegar, herbs, onion and garlic to improve the palatability of salt free food.
Adequate potassium intake can be a part of the treatment. Good sources of potassium like tomato, chickoo, watermelon, banana, leafy vegetables, bitter gourd, brinjal, potatoes, apricots and legumes can be included in the diet. However hypertensive person with kidney disease should avoid a high intake of potassium as it puts an excessive load on the kidney.
You can have 1- 2 cloves of garlic early morning with one glass of lukewarm water everyday.
Rest is very important; you should take at least 6 – 7 hours of sound sleep.
Adopt a regular exercise routine. Regular exercise can give you lot of benefits. It can help prevent you and your kids from becoming overweight and aid in shedding off those excess pounds, thus keeping your heart and blood vessels in top condition. However, it is always better to check with your doctor before you start any kind of exercise program. Also, consult an experienced personal trainer or coach prior to beginning a weight lifting program. This can help prevent injuries.
Have your blood pressure checked regularly.

Don’ts for hypertensive people
Do not use:
Salt at the table (use salt lightly in cooking)
Salt preserved foods such as salted or smoked meat (ham, bacon, sausages etc), salted or smoked fish.
Shell fishers such as shrimp, crab, lobster.
Highly salted foods such as potato chips, salted nuts, popcorn, highly salted biscuits and other salted snacks.
Food with sodium as preservative such as ketchup, chilli sauce, soya sauce, garlic sauce, pickle and various chutneys.
Baking powder, baking soda or anything containing these.
Flavour enhancers like ajinomoto. This means Chinese foods.
Bread, pav and processed cheese.
Alcohol. Heavy drinking may lead to the development of the disease.
Smoking is never considered a healthy habit. What's worse is that smoking and high blood pressure is a deadly combination. The combination of these two can lead to a heart attack or stroke later on in life.

These few modifications will not only help you to get a control on your systolic and diastolic pressures but will also help to reduce your body weight and get you in shape.

ACIDITY – The Slow and Silent killer

2008-07-30T00:51:00.000-07:00

Have you experienced sour and sometimes bitter taste or a burning sensation in the throat, chest or stomach? Well, what you're suffering from is Acidity.

Nowadays it’s very commonly seen not only in adults but also in teenagers. In today’s time, where a sedentary lifestyle is a norm, it’s observed that the health of people is deteriorating day by day. Due to their busy schedules, the stress levels are immensely increased. They have forgotten all about themselves and have started taking themselves and their body for granted. They don’t even remember when they last had a proper meal.
And remember ignorance is a cruse in disguise. Ignoring acidity can actually lead you to more serious and complicated problems like peptic ulcers. It is quite a simple problem when it begins, but it can get out of hand easily if not taken seriously.

There are many names for acidity like hyperacidity or acid dyspepsia or Acid reflux or gastroesopohageal reflux disease, or more commonly known as urdhva gata amalpitta in ayurveda. Acidity refers to a set of symptoms caused by an inequity. It is due to the excess secretion of acid by the gastric glands of the stomach. The stomach secrets hydrochloric acid that is responsible for proper functioning of the digestive system. This acid further secretes various digestive enzymes like pepsin that break the food particles for easy digestion. A normal level of acid is required in the stomach for proper digestion of the complex foods. When there is excess secretion of this gastric acid, it gives rise to a condition known as acidity. It seems to be very simple but the damage it can cause in the body is hard to imagine.

Like its name there are many causes of this acidity:

•Stress is one of the main causes.
•Smoking and excess of alcohol tends to weaken the nervous system, as a result the mucus membrane and the stomach lining stops functioning properly.
•High intakes of fatty and spicy foods, refined and fibreless foods, overeating and eating hurriedly are few causes that aggravate acidity.
•Excessive intake of caffeine and nicotine.
•Skipping meals/Fasting.

Other causes of acidity or heartburn are pregnancy, aging, anxiety and insomnia obesity, posture, erratic meal timing and bad eating habit.

Acidity is a problem that occurs very commonly; so going in for medications every time doesn't seem to be a very good thought. Some very simple, natural home remedies can be used to treat and prevent acidity.

1.Chew a few holy basil (tulsi) leaves to get relief from burning, nausea and gas. It is an effective home remedy for acidity. You can also have 1 tp of tulsi juice every morning and before going to sleep at night.

2.Keep a small piece of jaggery (gur) in your mouth and slowly suck it. Repeat it every hour till acidity subsides.

3.Drink coconut water 3 -4 times a day. It is a common natural remedy for acidity.

4.Have plenty of milk and milk products. Like having curds and buttermilk at regular intervals will help to subside acidity. Drink a glass of cold milk or a cup of vanilla ice cream for instant relief from heartburn.

5.Daily intake of fresh mint juice slowly after meals will help you prevent acid reflux.

6.Boil cumin seeds in a glass of water and drink it with meals.

7.Herbal tea containing liquorice (mulethi) is also beneficial instead of normal tea, coffee and other aerated drinks.

8.Drinking water in the early morning controls acidity, as water is a good neutralizer for acid. One can have a glass of lukewarm water with 1 tp of honey early morning and start their day.

9.Ginger is a spice well known for its gastrointestinal complaints.

10.Kokum Sherbet with cumin seeds (jeera) will help you to get rid of this problem.

Try to avoid chemically prepared medicines, though they suppress the acid formation in stomach but badly affect the digestive system and have many side effects. If you don’t feel better even after various precautions then go for the right diagnosis at right time .Consult your physician for proper medication and treatments.

Simple and easy life style can keep you healthy and happy. Afterall “Health is wealth” proverb was not made in a day. Every disease has its cure, so live a balance and stress-free life.

Soups and kids can be friends

2008-02-13T23:49:00.000-08:00

There is nothing in the world like a bowl of hot delicious soup-so invigorating, warm, comforting and so practical with all the good things in one single bowl. Anytime is a perfect time to satisfy your soul with a piping hot bowl of broth based soup. Soup is well known for its ability to get people together like a young boy with his father sipping in hot vegetable broth in winter –the best comfort food you can name .Soup is a filling food that can be low in calories. In fact, a healthy and a balanced meal can be made out of a soup bowl. Calorie control is just one benefit of including more soups in the daily diet.
Soups are warming and satisfying, adding a nourishing comfort to your kid’s day. They are made of variety of vegetables thus including loads of fibre, antioxidants, vitamins and minerals. These nutrients act as a catalyst to the growth of a child. Soups are also low in fat, saturated fat, and cholesterol. At the same time the volume of most soups fills you up without a lot of calories. Children always look out for variation in their diet than nutrition -Soup is a meal that helps to add variety and colour to the diet thus breaking the monotony of a regular chappati bhaji meal.
To add an extra festive element that is to increase the attractiveness and nutritive value of the soup for your kids, make use of various ingredients/soup garnishes like:

• Drop the beaten curds/chana flour paste on the red or white soup in a circle with a spoon, slowly to get a round swirl.
• Grating cheese, boiled egg on the soup or by adding boiled chicken pieces and soya granules will help you to add protein to his meal.
• Finely chopped greens like capsicum, coriander, mint, parsley, lettuce or bread crumbs can be used to make a design on the soup. ie his /her name initial or any other object like a bat or a smiley face. This will make him feel special and he will enjoy his soup.
• Shredded lemon rind, sliced mushroom, olives or grilled paneer pieces will make the soup more attractive and thus add an extra zing to it.
• Topping of tiny pieces of capsicum/ broccoli /corn/spring onion can be used to add colour and various micronutrients to the soup.
• Addition of Roasted rajma, almonds or Fried noodles will not only give a crunchy flavour but will also add a festive element to it.
• The starchy foods like rice, barley, oatmeal, noodles, tapioca, sago and macaroni makes the soup more eye appealing to kids.

Always serve soups with accompaniments as only soups alone may not be welcomed by kids. Accompaniments are foods that not only improve the flavor/taste but also at the same time make it more appetizing and nutritious, depending it a healthy food option. Some of the accompaniments enjoyed by kids are:
 Garlic brown bread fingers
 Herbed croutons(use brown bread and herbs like oregano or basil)
 Chinese bhel (fried noodles and veggies like capsicum, carrots, onions, tomatoes)
 Toasted vegetable sandwich
 Bean tacos
 Anything that is crispy and crunchy like cheese sticks, khakras, spicy roasted chick peas, flavored nachos or flavored soup sticks like jeera soup sticks and masala soup sticks.
 Bhel with roasted chanas/corn bhel
 Canapies filled with grated veggies and topped with tomato ketchup.
 Many unusual and fancy forms of whole wheat macaroni or the plain varieties of Italian pastes with loads of veggies like onion, tomato, capsicum, cabbage, carrots, corn etc.

Soups like tangy carrot soup, dudhi tomato soup can be served in tall glasses instead of a bowl. Remember a change is always welcomed by kids. Ingredients like garlic, ginger, clove and ginseng should be used in soups as it not only improves the flavour but also has various health giving properties like aids digestion and blood purification. Ginseng may also be served in a soup with red dates (jujubes), which are thought to improve blood circulation. Purees of beans, peas, lentils, potatoes and other vegetables should be used to increase the nutritive value of the soup thus making it a wholesome meal. Soups are ideal party foods as they can be prepared ahead of time and then only require few finishing touches before serving. So if we go to see soups can be health food, diet food, comfort food and lot more things therefore now it should be made mandatory at your place.

Excess weight – The upcoming health hazard

2008-01-04T23:33:00.000-08:00

Excess weight – The upcoming health hazard

“Why this happens with me”, sighed Suzan, 19 year old teen. Coming up was the most happening party; suzan knew this was the right occasion to impress her long time crush. She wanted to wear her favorite dress that had attracted loads of compliments last month. She tried the outfit, but the jeans refuse to reach her waist. REASON – Increase in the waistline.

AT this moment you observe the extra flab, extra weight in your body. You curse the afternoon fried chicken you relished just 5 hours ago.

It’s high time; we realize the problem of excess weight that is confronting more and more people in the prosperous communities. Deviations of the body weight beyond certain limits from the normal not only affect your appearances but also predisposes to many other disorders.

According to the World Health Organization, there are currently 1.6 billion overweight adults in the world. That number is projected to grow by 40% over the next 10 years. In clinical terms when a person is 20% or more above the ideal body weight it is considered to be overweight.
In relation to body weight and health, it is important to know the body composition i.e. The body fat for a normal adult man is 12% of the total body weight and for woman is 26%.Accordingly, obesity occurs when the percentage of body fat in total body weight is more than 20% in men and more than 30% in women.

Mortality vs. Excess body weight
The relation of mortality and body weight is very close. i.e. the mortality increases as the body weight increases. Excess body weight can lead to many psychological and physiological problems like:

Overweight people often feel neglected, humiliated and unhappy. They suffer from inferiority complex.
 Excess body weight can cause flat feet and arthritis leading to pain in the hips, knees and spine.
 Regular movements of obese people become slow and difficult thus making them more prone to accidents.
 Adipose tissue in the chest and under the diaphragm interferes with normal respiration and predisposes to bronchitis. In short, it prevents you from being active.
 Excess weight can also cause high blood pressure and many other cardiac problems like heart attack or stroke.

Tips for Weight Loss



Hydrate your body

. Drink at least 10 – 12 glasses of water everyday. Start your morning with a glass of lukewarm water.


Increase fiber in your meals

. Include variety of fruits and vegetables in your diet. Having a bowl of salad before your dinner should be a mandatory practice. Always ask for green salad to be brought to the table before the main course. This will keep you nibbling and fill your stomach while you wait for your order.


Eat at regular intervals

. Have at least 5 meals a day in which three can be the main meals i.e. breakfast, lunch and dinner, while other two meals can consist of foods which are handy and nutritious at the same time. Eating frequently prevents hunger pangs, provides consistent energy, and maintains the metabolism efficiency.


Early and light dinners

. Have your dinner at least three hours before you go to sleep. This is because your metabolic activity slows down by the end of the day.


Always watch out for hidden fats

. Creamy soups, white breads, flaky pastries and mayonnaise – based salad dressings add unnecessary fats to the food. Try consuming broths instead of creamy soups. Remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. Ask for grilled, baked, boiled or broiled food rather fried foods.


Overcome your cravings

. People having sweet tooth should try to substitute sweet with a fruit. Drink a glass of water after your meal sending an indication that the meal is over and thus overcome your sweet craving. Distract yourself or keep yourself occupied - call a friend, hear music or dance, the craving will come and go without you realizing it.


Avoid salt preserved foods

. Excess Salt can cause water retention and hyperthyroidism thus causing a hike in body weight. Avoid foods like pickles, sauces, papad and canned foods.


Avoid alcoholic and carbonated beverages

. Pure alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein (both contain about 4 calories per gram) and only just under the caloric value for fat (9 calories per gram). This means that if you want to lose weight and reduce excess body fat, alcohol is not a good choice. Regular beer has 13 grams of carbs and 150 calories.


Be active

. Participate in your child’s activities at the park. Create opportunities to burn those extra calories like climb stairs, park your car far from office and walk the distance, wash your car whenever possible.


Exercise 30 – 40 mins everyday

. Adopt a regular exercise routine. Regular exercise can give you lot of benefits. It can help prevent you from becoming overweight and aid in shedding off those excess pounds, thus keeping your heart and blood vessels in top condition. However, it is always better to check with your doctor before you start any kind of exercise program. Regularly change in your activity schedule helps to avoid boredom. Jog for couple of days, play squash, hit the gym or go for a swim the other day. Always keep looking out for new activities.


Weigh yourself regularly

. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become even larger. Checking your weight in the morning empty stomach will help you to know your exact body weight.

2007-09-13T02:00:00.000-07:00

ALOE VERA –The Nature’s Silent healer

Aloe Vera has a long history as a most natural, safe and effective medicine. Legend says that it was the desire for Aloe plants that caused Alexander the Great to conquer the island of Socotra, where Aloe was cultivated in the fourth century B.C. In Africa, hunters sometimes would rub Aloe juice on their bodies to reduce sweating and to mask human scent. In India, it has been used by herbalists to treat intestinal infections, suppressed menses, and colic.
Aloe is one of the easiest house plants to grow. Modern technology now offers Aloe Vera in a variety of forms, from the fresh juice to an array of concentrates that make Aloe Vera convenient to use as a daily tonic.
Muscle pain and pain in the joints occurring because of arthritis can be alleviated by the application of Aloe Vera gels or sprays. In fact if it is used regularly, it can actually help to regress arthritis. It is considered to be the best remedy for joint pains.

Aloe Vera is a stimulant to the immune system, a powerful anti –inflammatory, an analgesic. Rheumatic arthritis is a painful, debilitating condition. It manifests itself as stiff, swollen joints with varying degrees of associated pain caused partly due to nerve damage and partly by the pressure of the swollen area. Conventional treatment includes use of anti-inflammatory drugs and steroids, typically cortisone injections or non-steroidal anti-inflammatory drugs. These certainly can ease the painful side-effects but unfortunately do not repair damaged tissues. There can also be undesirable side-effects, particularly thinning of the skin and osteoporosis. Repairing damaged tissue by regenerating cells is a function at which Aloe Vera has been shown to be most successful. It not only relives the painful symptoms but also helps to disperse damaged tissue – a type of detoxification process. Aloe Vera may be taken both internally as a juice or as a gel applied to the painful joint. Here aloe vera’s deep penetration will show benefit. The degree of success with this treatment varies from person to person.
The most important fact that must be remembered about Aloe Vera is that it has no known side – effects. It is known as a “First Aid Plant” throughout the world.

Aloe Vera juice has many benefits to the human body. It has natural healing and detoxifying powers and works gently within the intestinal tract thus helping to cleanse the bowel. It can help to ease constipation and prevent continuing diarrhea (setting regularity to the bowel). All this helps to reduce discomfort and bloating. As these symptoms are eased so the stress related to it is also reduced.
It also contains anti inflammatory fatty acids –compersterol and B - sitosterol. B- sitosterol , a powerful anti –cholesteromatic , helping to lower the harmful cholesterol levels thus acting as a boon to various heart patients .

Regular consumption of a dose of Aloe Vera juice can improve and maintain the feeling of well-being and quality of life. Nevertheless, it must be stressed that professional medical advice should always be sought at the earliest possible stage for abdominal problems and pains.

Aloe Vera is one of the oldest plants known to man and holds the highest level of their interest. Today there are more than 500 aloe producing industries getting established and thus heading towards a mini revolution. However there is no scientific evidence to prove the use of aloe vera as a substitute of a standard medical treatment. Further research is being carried out on these issues. But till then we can have the aloe juice as healthy drink and part of our balanced diet.

2007-07-09T02:24:00.001-07:00

HYDRATION – THE MASTER KEY TO GOOD HEALTH

You’ve probably heard those narrators on the National Geographic specials say things like "Water gives life" or "Without water there could be no life." They’re overly dramatic, but they’re right. We humans are more than 70% water. Taking enough fluids is the basis for keeping your body working at its best. We begin to get dehydrated and our performance drops off with just so much as a 2% water loss. What can cause a 2% water loss? It doesn’t take much. It can happen to an athlete who’s competing, to someone who’s in bed with the flu or diarrhea, in the very hot weather, or even to someone who just doesn’t drink enough. Water is continuously lost from the body partly in urine and stools (approx 1.5litres), partly in sweat and partly as water vapor in respiration. Even mild dehydration of 1% of the body, which would represent approximately 0.75 to 1 liter of water (1% of 75 Kg = 750 ml.) can create a reduction in muscle performance and start to show dehydration symptoms. Early symptoms are headaches, dry eyes (ask any contact lens wearer what happens after a couple of glasses of wine), drowsiness, loss of concentration, irritability. If you don’t meet your fluid needs, you can also experience frequent muscle gramps.
Since all these things are worsened by dehydration it doesn’t take a rocket scientist to see that water and keeping hydrated is important for you. The more you weigh, the greater your fluid needs. Dehydration can begin a negative impact in your daily activities. By drinking adequate fluids in daily routine, you will decrease the chances of getting injuries.

WAYS TO MONITOR YOUR FLUID STATUS

You can do quick things to keep an eye on your hydration status. Every person perspires at different rates depending on their biological make-up.

Monitor your urine output: If you are hydrated, you should go to bathroom frequently. If you don’t produce much urine or if it is very dark in colour, chances are you are dehydrated. Ideally urine should be pale or colourless. Remember some of the medicines, vitamins and dietary supplements may also change the colour of your urine.

Within 2hours of a workout or competition, aim to get back to your pre-exercise weight: Weigh yourself before and after workouts to ensure you are not losing too much fluid. Remember losing weight by losing fluid or becoming dehydrated is not the way to get the pounds off.
If you are heavy sweater, make sure to use beverage containing sodium during
workouts. Eat and drink foods and fluids with sodium after your workout to replenish the sodium lost in sweat.

TO STAY HYDRATED
 Drink atleast 2 glasses of water when you get up in the morning.
 Drink 2 glasses of water 1-11/2 hour before your workout.
 Keep sipping fluid after every 10-15mins during workout.
 Don't wait until you are thirsty to decide to drink. Your thirst sensation runs quite a bit slower than your body’s need for water. By the time you realize that you’re feeling thirsty, your body will already be suffering from drought. Most experts suggest that you drink before you get thirsty. Even if you’re just pushing a long distance – drink water before, during, and after.
 People involved in intense or long duration workouts are prone to heavy, repeated sweating, thus losing high amount of electrolytes(sodium, potassium, magnesium).These people can replenish the body by having salty fluids and foods like energy/sports drinks, tomato juice, orange juice, grape juice, milk, potato, bananas, spinach, canned soups and beans.
 You can include other fluids like juices, tang, lemonade, milk, buttermilk and coconut water in your mid-meals.
 Cool water is the best fluid for keeping hydrated when it’s warm outside. Cool water is absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you’re going to be away from home or outdoors, make sure you keep a bottle of water close by.
 Make a habit of keeping water or other non-caffeinated beverages with you all day long. . Keep a large bottle of water next to your bed so you can sip it throughout the day without having to get up. One should drink at least 10 – 12 glasses of fluid everyday.
 Keep a bottle of water at work space, in your backpack or in the car as easy to access.
 There are foods you eat that can contribute fluid to your diet. Some foods contain 80%or more of their weight in water. So you can eat more of these foods to stay hydrated if you just don’t like water.
Foods with at least 80% water are like tomatoes, papaya, peaches, pear, yogurt and oranges. Cucumber and watermelon contain 90-95% (highest) of their weight in water.

You should drink 2glasses of water for every alcoholic drink as this helps the body to stay hydrated. Drinking beer or alcoholic beverages is not the right way to rehydrate yourself. Alcoholic beverages contain little carbohydrates and the alcohol can actually work against you by causing your body lose fluid and get dehydrated more quickly.
Caffeine based beverages like tea, coffee or colas are a diuretic. Therefore when you are having these kinds of beverages be sure to stay well-hydrated.

QUESTIONS TO ASK YOURSELF

How do you know if you are not getting enough water? Check off the questions that you can answer "yes" to:
 ____Is your skin dry? If you wrinkle it or pinch it, does it take awhile to "bounce "back"
 ____Is your urine dark? (It should be a light yellow in color)
 ____Are you frequently constipated?
 ____Do you get groggy or headachy part way through the day?
 ____Do you have a lot of trouble staying cool – or keeping warm?

A "yes" to any one of these questions can mean you’re not getting enough water. Any of them could be lessened by taking in more fluids. However, don’t kid yourself – every one of these problems or complaints can also be caused by something other than dehydration – sometimes by something very serious. Till then you can feel safe prescribing "extra water" for yourself and get your body to perform at its best.

2007-05-30T01:22:00.000-07:00

Reading of labels – FOOD LABELS
Something scribbled somewhere in the corner, screaming out from the dirt piled on it on the outside of packaged food, usually not hard to find. A tabular consisting of information relating the nutrients present in the food items commonly used …what is it? Have we noticed it, do we really care to check it out.HUH!!!
It’s a FOOD LABEL
Recall the time we would yawn when our science teachers, our dieticians’ doctors would tell us the importance of nutrients, eating healthy…etc. But sadly people till date either don’t understand or don’t want to understand these concepts.
Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers that means ‘us’ have accurate nutritional information about the food we purchase. Spending a few extra minutes in reading the labels can make eating healthy much easier as once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks. Food labels are supposed to be on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.
Let’s learn some basics for reading a Food Label
Reading Label Lingo The FDA regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging - and what they actually mean.
ü No fat or fat free: Contains less than 1/2 gram of fat per serving
ü Low fat: Contains less than 3 grams of fat per serving
ü Lite: Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product
ü No calories or calorie free: Contains less than 5 calories per serving
ü Low calories: Contains 1/3 the calories of the original version or a similar product
ü Sugar free: Contains less than 1/2 gram of sugar per serving
ü Reduced sugar: at least 25% less sugar per serving than the reference food
ü No preservatives added: Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives
ü Low sodium: contains less than 140 mgs of sodium per serving
ü No salt or salt free: Contains less than 5 mgs of sodium per serving
ü High fiber: 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim)
ü More or added fiber: Contains at least 2.5 g more per serving than the reference food
Common Mistakes to Avoid When Reading a Food LabelUntil you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:
A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.
Don't confuse the % DV (daily values) for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).
Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium. What you can do is look at the list of ingredients. If you see the words high-fructose corn syrup or sugar high on the list of ingredients, it probably means refined sugar has been added to the product.
A common mistake people make, forget to check the manufacturing dates on food packs. It is very important to select the food items before their expiry. Get into the habit of checking the expiry dates.
· What's a Footnote? Below the asterisk sign (*) at the bottom of the label, you can see the key nutrients listed .This info is trying to tell you as to how much you should eat, depending on your calorie intake.
With some Nutrition-Facts practice, you'll be able to quickly scan a food label and learn how the food fits into your nutrition and diet for the day.

Shortcuts to Healthy Living

2007-04-19T00:14:00.000-07:00

Everyday, with unfailing regularity and even without your knowledge, a faint little feeling in the stomach prompts you to involuntarily look down at the extreme corner on the right hand side of your computer screen and the clock shows 5:00pm.Then the revelation hits you – it is evening and you have not had the time to eat your lunch.

In today’s time, where a sedentary lifestyle has become the norm, it’s observed that the health of people is deteriorating day by day. In the city that never sleeps, people are always on the run. Due to their busy schedules, the stress levels have immensely increased. They have forgotten all about themselves and have started taking themselves and their body for granted. They don’t even remember when they last had a proper meal.

You may find it difficult to keep to a healthy diet all the time, particularly if you eat out a lot or if you rely on convenience foods. The questionnaire below will help you to identify some areas that can make the difference between a healthy diet and a nutritionally poor diet.

Has your weight stayed the same over the last 6 months? (assuming you have not been trying to change it)
Ans. YES or NO
Do you try planning your meals a day before to avoid any kind of binge eating?
Ans. YES or NO
Do you drink at least 10 – 15 glasses (3 litres) of water a day?
Ans. YES or NO
Do you tend to grill food rather than fry it?
Ans. YES or NO
Do you avoid drinking more than 4 cups of tea or coffee in a day?
Ans. YES or NO
Do you tend to eat more than 3 meals a day?
Ans. YES or NO
In restaurants do you order salads with your main meal?
Ans. YES or NO
Do you try to avoid junk foods such chocolates and crisps?
Ans. YES or NO

If you answered “yes” to all the questions, you are probably eating a diet that will benefit your health. If you answered “no” to two or more questions, you should consider your diet in more detail. Learn about what constitutes a healthy diet.

Your body is the vehicle of all your deeds. For your body to have any chance of keeping up with schedules, it is very important to supply it with some energy. And it has to be in a good condition for whatever you want to do – working, talking or thinking. After all “Health is wealth “kind of proverbs were not made in a day.

A healthy diet comprise of different kind of foods in such quantities and proportions that the needs for all the body’s essential nutrients are adequately met, thus promoting the highest level of physical and mental health.

Eating healthy is not that difficult. It just requires a little planning. Just as you need to know where and when you are going, similarly you need to know what you will be eating. Always remembers that if one fails to plan, one plans to fail. Here are some shortcuts to achieve a healthy body.

Breakfast is a ‘MUST’ - Start your morning with some breakfast, be it a piece of fruit or a whole wheat bread to munch while you run out the door to catch your bus. Try to make your breakfast the night before. Put oatmeal into a thermos of hot water, and let it sit overnight. In the morning you shall have hot cooked oatmeal ready to eat. Similarly a hard boiled egg can be made available in the morning. This will prevent your body from going into starvation mode and decreasing its metabolism, which will result in the body being unable to expend energy. Or if you are trying to lose weight, your body would be unable to burn fat.

5 Meals a day – Have at least 5 meals a day in which three can be the main meals i.e. breakfast, lunch and dinner, while other two meals can consist of foods which are handy and nutritious at the same time. Eating frequently prevents hunger pangs, provides consistent energy, and maintains metabolism efficiency. Grab healthy foods such as a fruit that is high in fiber like apple, watermelon, orange, sweet lime and papaya. Try to avoid fruits like mango, banana and custard apple as they are very high in calories. Instead of tea, coffee or cola which is most frequently had as a mid meal, it can be replaced by fresh fruit juice, coconut water or buttermilk.

Plan your Dines – Some people’s work demands frequenting restaurants for dinner. Since this cannot be avoided, one should plan ahead for what one might select before one walks in. Always watch out for hidden fats. Creamy soups, white breads, flaky pastries and mayonnaise – based salad dressings add unnecessary fats to the food. Try consuming broths instead of creamy soups. Always ask for green salad to be brought to the table before the main course. This will keep you nibbling while you wait for your order. Instead of mayonnaise dressing use variety of condiments and flavoring agents such as lemon, vinegar, herbs, onion and garlic to improve the palatability of your salad. As remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. Ask for grilled, baked, boiled or broiled food rather fried foods. In place of fries or fried onion rings, order corn on the cob, green beans or baked beans. Instead of cake or pastries, fresh fruits with yogurt and honey dressing or just a mix bowl of fresh fruits can be an ideal dessert.

Hydrate your traveling – People‘s work might involve a lot of traveling in which air travel is one of the most dehydrating experiences. Because of this people often complain of sore throats and other respiratory illness. To avoid these, one should not drink caffeine, cola or alcohol before or after the flights as there are diuretics and can increase the water loss. Avoid salted snacks like salted peanuts or farsan (fried foods) in order to minimize dehydration. Try consuming lots of fluids in the form of water, fruit juice, coconut water, lime water etc. In any case one should drink at least 12 – 15 gasses of water everyday.

The stress associated with travel may slightly increase the protein requirement, so one should make a conscious effort to consume a little more protein each day. For instance, add a boiled egg to your intake or add sprouts to your breakfast. This could assure your protein requirement is met.

Good quality of food – Always remember quality of food you eat determines your efficiency in your work. Avoid refined foods like white rice and those used to make white bread and sugary breakfast cereals as most of their vitamins and minerals are striped away. They turn into blood sugar (glucose) so fast just like sugar; they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it. Alternate refined flour with wholegrain flour. Substitute white sugar with honey and jaggery. Use skimmed milk instead of whole milk.

Healthy eating habits travel more easily than you think. They make a fit body, thus helping us to not only live longer but to also lead a better quality of life.

Let’s take a conscious decision to eat healthy, let’s drink coconut water instead of cola and eat a fruit instead of a samosa when the urge to binge strikes.