HEALTH IS WEALTH

How to avoid pesticide contamination?

2010-01-24T09:15:00.000-08:00

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There is already overwhelming evidences about the harmful effects of pesticide contamination, it seems unlikely that these effects will eventually emerge.

The way to avoid pesticide contamination is to opt for organically grown food. Organically grown vegetables and fruits are not only virtually free from pesticides; they also contain more vitamins and minerals than conventionally grown vegetables. Because the chemical fertilizer used in conventionally grown vegetables contain only the few key minerals required for the plant growth. As a result food grows more quickly and the soil eventually becomes depleted of other trace elements not included in the commercial fertilizer. Organic farmers on the other hand use natural fertilizers. These contain a wide variety of minerals and the soils are being replenished rather than the crop itself, there by maintaining the natural balance in the soil.
If organic foods are not available to you, you should always remember to wash fruits and vegetables thoroughly. Root vegetables such as carrot and parsnips and fruit such as apples and pears should always be peeled before cooking and eating.

What about meat and poultry?
Do you know the condition in which the animal is kept will affect the health of the animal and ultimately that of the consumer. The animal or poultry should be allowed a minimum of indoor and outdoor space. In conventional farming the birds live in more crowded conditions which may have health implications for the chicken requiring more frequent use of antibiotics.
Organic livestock and chickens in addition to being raised outdoors are given organic food. The animals are not fed antibiotics so they develop natural resistance to disease.
In some countries cattle are given steroid hormones to promote growth.
Finally I would like to conclude that even though organic food seems to be expensive but if you think of their purchase as an investment in your family’s future health you will probably consider them well.

How safe the foods we eat are?

2010-01-20T09:01:00.000-08:00

Let us every one of us compare our health with our ancestors. Probably all of us know that they were very strong ( both physically and mentally) compared to what we are today. Because we are the victim of either untimely death or are easily susceptible to any of the life threatening chronic illnesses. Why such drastic changes? Do you think somehow food we eat today may be one of the major reasons?

Can you realize everyday we are exposed to a variety of chemicals and pollutants in the air we breathe, the water we drink, and the food we eat .Fruits, vegetables, meat all contain chemicals either deliberately added by farmers to increase productivity or arriving as contaminants via air, water or soil. Recent research suggests that there may be an association between the pesticides used in agriculture and episodes of depression, memory decline, fluctuating moods and aggressive outbursts.

It has now been established that in sensitive individuals pesticide residues in food can cause anxiety, hyperactivity, dizziness, and blurred vision and muscle weakness.

Pesticide can also interact with other chemicals in the body and increase the potential for respiratory and digestive problems.

It is also thought that hyperactivity in some children may be associated with pesticide exposure. In general, it is unclear what effects long term exposure to small doses of antibiotics, pesticides and other chemicals have on the health of the human brain and body, but it seems likely that these effects will eventually emerge.

How we can avoid it or at least try to make a minimum exposure to these harmful chemicals? In my next discussion will try to give you a brief picture.

Do you know 6 Key nutrients to help you cope with stress?

2010-01-17T08:05:00.000-08:00

Do you know? body’s requirement for energy will go up when the body experiences a stressful situation. Because our body releases a specific hormone called adrenaline (known as stress hormone), which kick starts a variety of physical reaction designed to help the body deal with the crisis. For example breathing becomes faster, the heart rate speeds up, digestion slows down etc. Simultaneously it needs certain nutrients in abundance. Let me give you a brief idea about some of the very important nutrients to help you cope up with stressful situation.
Vitamin B1, help us to cope with increased energy need when the body is in stress. It is found in liver, brewer’s yeast etc.
Vitamin B5 which is essential for adrenal function is considered the antistress vitamin because it helps the body to cope with stress. Vitamin B5 can be derived from Avocado and Mushroom.
Vitamin A, C, and E which are also known as antioxidants are needed to fight with free radicals the natural by products of stress In addition vitamin C is a key vitamin for adrenal glands and is easily depleted when the adrenal glands are working overtime. Amla(Indian goose berry)and all citrus fruits, black currants, green pepper, mango ,papaya etc. are good sources.
Mineral like potassium are also important anti stress nutrients. Body’s demand for potassium will also go up with the increased energy need, because increase energy production causes increase excretion of potassium. A diet high in citrus fruits, dark green leafy vegetables can fulfill the demand for potassium.
Magnesium, another important mineral, needed for efficient nerve transmission, when depleted during stress. Deficiency can result in fatigue, mental confusion, irritability and insomnia. A diet high in green leafy vegetables can meet this demand.

Calcium is also required for healthy nerves and work with magnesium to reduce irritability and insomnia. Dairy products and green leafy vegetables are rich source of calcium. Finally I would like to conclude that if you are suffering with panic attack of stress then you should certainly give proper attention to diet, especially food rich in vitamin B1, B5, antioxidants like vitamin A, C, E, and food rich in calcium magnesium and potassium.

Do's and Dont's to overcome stress

2010-01-09T22:45:00.000-08:00

Stress,Stress,Stress. The word is creating havoc in day to day life.The reason might stem from alcohol abuse,smoking,drugs,late nights,undue academic pressure,improper food habit or strict dieting etc.

Why you should try to come out of stress?

Heart attacks at a young age are a frightening reality nowadays. The reason?

By seeing the frequent rise of rate of diabetics all over the world. Stress can be a major reason.

Growing incidence of suicide, murder or any other crime.

Rapid rise of rate of depression.

How we express it?

Case 1 Thirty year old Sunil said, when he is in stress he use to smoke continuously. Do you feel the same way?

Reality when you are in stress if you smoke more actually it will aggravate more stress.

Case 2 Twenty five year old Mini said, when she is depressed she use to eat more.

Reality When we are in stress our body secret a specific hormone which create false hunger signal in our brain. As soon as the stress situation is over we feel that we had already overeaten. Which will lead to obesity.

Case 3 Thirty five year old Dahia is suffering from sleeplessness. He is becoming addicted to take sleeping pills. He uses to take lot of tea also.

Reality Consumption of excessive sleeping pills may lead to nervous breakdown. This is also found that caffeine found in tea,coffee,choclate etc.cause to increase the level of stress by increasing adrenaline secretion. There is a link between caffeine intake and high blood pressure and high cholesterol level.

Do’s and do not’s when you are in stress

Don’t smoke much. Try to cut down as less as possible. Nicotine present in smoke makes blood vessels constrict, which causes the heart to work harder to pump blood through the vessels. Carbon monoxide from the smoke reduces the amount of oxygen in the blood.

Don’t drink too much of alcohol. One to two peg of red wine per day can be recommended. Alcohol stimulates the secretion of adrenaline resulting in problems like nervous tension, irritability, insomnia etc .Alcohol affects

More or less all systems in our body, heart, liver, brain etc.

Don’t take excessive sugar also. Sugar has no essential nutrients. Two to three teaspoon per day can be recommended for a normal person.

Don’t take excessive salt. Salt can deplete the adrenal gland and causes emotional instability. One teaspoon per day can be recommended for a normal person.

Don’t consume food rich in saturated fat.

Do’s

Eat food high in complex carbohydrate. Carbohydrate trigger release of the brain neurotransmitter serotonin, which soothes you.

Eat food high in fiber. Stress result in cramps and constipation.

Eat more vegetables. Your brain’s production of serotonin is sensitive to your diet. Eating more vegetables can increase your serotonin production. This increase is due to the improved absorption of L-tryptophen

Drink plenty of water, vegetable juices, butter milk etc. to detoxify your body.

Diet tips to help you overcome constipation problem

2009-12-27T09:32:00.000-08:00

Are your looks becoming dull and glow less day by day? Are you getting lot of pimples on your skin? Do you become constipated very often? Yes, constipation
may be a reason for our dull and glow less skin.

Why do you get constipation?
• Some medication may cause constipation.
• If you are suffering with hypothyroidism, uremia (i.e. increase uric acid in blood) or some other metabolic and endocrine abnormalities.
• Lack of exercise.
• Ignoring the urge to defecate
• Poor diet, low in fiber
• Pregnancy etc.
• If you have problem with upper gastrointestinal tract e.g. celiac disease etc.

5 Diet tips to help you overcome constipation problem

• Fiber plays a very important role. There are two types of fiber; soluble and insoluble (see my articles are you taking enough fiber?)Fiber should certainly be a part of your diet. Daily diet should contain at least 30 gm of dietary fiber.
• Bran such as wheat bran may also be effective in promoting bulk formation. Bran should be used in moderation and increased gradually from 1 tsp per day to 4 to 6 tsp per day.
• Have adequate amount of fluid including water at least 3 lit per day. Include vegetable juice e.g. Carrot juice, soup, lemon water, butter milk, coconut water etc.
• Increase consumption of whole grain breads, cereals flours and other whole grain products.
• Increase consumption of vegetables, legumes and fruits especially those with edible skin, seeds and hulls (5-8 servings per day)
• Finally I would like to conclude that although constipation can be treated with laxatives and stool softeners, a high fiber diet can be equally effective, cheaper, and provide added benefits. A high fiber diet must be consistent and accompanied by sufficient fluid intake.

5 Reasons why you should take enough fiber in your daily diet

2009-12-22T07:04:00.000-08:00

5 Reasons why you should take enough fiber in your daily diet

The Life Sciences Research Office of the federation of American Societies for Experimental Biology defines fiber as “the endogenous components of plant materials in the diet which are resistant to digestion by enzymes produced by humans”.

Fibers are of two types, Soluble and Insoluble. Fiber has the capacity to swell and hold water within a matrix. Fibers with a high water holding capacity have been referred to as soluble fiber. Soluble fibers include gums mucilage , pectin and hemicelluloses. Food sources include fruits,vegetables; barley, oats, oat bran, and legumes (dried beans and peas).Fibers with low water holding capacity are termed as insoluble fiber. Insoluble fibers include cellulose, lignin, and some hemicelluloses. Food sources include fruits, vegetables, cereals, whole wheat products and wheat bran.

Why you should take fiber in your daily diet?

1. There is now overwhelming evidence that dietary fiber reduces serum Cholesterol considerably. Simultaneously it reduces risk of getting heart disease.

2. Some intervention studies among hypertensive and normotensive individuals have reported reductions in blood pressure in response to increased fiber intake.

3. High fiber vegetarian diets have also been associated with reduce risk of obesity

4. Various studies have also established the fact that fiber is effective in reducing

hyperglycemia in diabetic individual.

5. High fiber diet (21-38 gm/day) is also recommended for health condition like constipation, diverticulosis, hemorrhoids, irritable bowel syndrome etc.

Normally a person should take approximately 15-20 gm fiber per day. Excessive intake of fiber may reduce the absorption of calcium, copper, iron, magnesium, selenium and zinc.

My experience with a Swine Flu patient

2009-12-11T07:53:00.000-08:00

In my previous discussion I tried to give you a clear picture about swine flu that it is not an end in itself. Of course it is deadly but if you are strong enough you can fight with it. Now let me share with you about one memorable case in my carrier.

Few days back when our hospital’s special ICU (intensive care unit) was almost occupied by swine flu patients to be frank enough I hesitated to enter into that particular ICU. (I feel humiliated to see the condition of the patients).Mostly patients were kept on ventilator support and were allowed to have hardly 30-40 ml liquid per hour depending on their tolerance level. (As a dietician I am interested to share only the diet aspect of the patient)One of such patient was Alok, who is only a 20 year old energetic boy, but was struggling with life at that moment. In my morning rounds everyday I have to face his mother looking all with her hope for her son’s life. Unknowingly I developed weakness towards her feelings. I became sympathetic to her rather than becoming empathetic as with the entire patient. But by seeing his condition I could never expect that he will remain alive. But as time goes on 10 days—15 days—30 days I started noticing pinch of improvement on him. I was enlightened with some sense of hope. Gradually I tried to increase the feed volume to 50 ml then 60 ml then 80 ml and finally to 100 ml per hour. Till now he was fed with Ryle’s tube. One day morning I found him opening his eyes. But he was restless; slowly as the day progressed he could able to speak to me. I was extremely happy at his improvement. Already I started giving oral feed to him. Now he could able to give me the choice of his feed. Clinically as such there was no restriction on his diet I advised him plenty of fruit and vegetable besides giving high biological value protein feed. As he was far better than before (already shifted to room) I tried to encourage him taking soft as well as normal diet. Today after spending 50 days in the hospital he is taking permission from me to take chicken. He is so happy along with rest of his family. I felt grateful to ALMIGHTLY for being kind enough to save his life. Tomorrow he is going to be discharged from the hospital. I wish him all the very best in his life.

Safe and secure ways to tackle swine flu

2009-12-09T05:49:00.000-08:00

Nowadays, whenever I enter into the hospital, the wave of swine flu automatically occupy my mind.With the H1N1 being in the air, everyone in the hospitals wearing mask all the time.All are curious about the progression of already admitted swine flu affected patient.Oh! Heat of swine flu is on. Lot of people is coming to me daily asking about how to prevent one from getting it? In view of the greater public interest, I have started writing this article about swine flu.WHO has recently stated that “Healthy people who catch mild to moderate cases of swine flu do not need the drug, but children less than 5year old, pregnant women, people over age 65 and those with other health problems like heart disease, HIV, or diabetes should definitely get the drug. So one way to dispel your fear of swine flu is to boost your immunity. Here are some dietary tips to help you do that.

Remember if you are suffering from fever, your requirement for calorie and protein also goes up to meet the high metabolic demand of your body. Always have good quality protein like fish, egg whites. And if you are vegetarian, conscious effort should be made to include paneer, cheese, soya and its products, mushroom etc.

Increase intake of vegetables and fruits. One green leafy and one other vegetable should certainly be a part of your daily diet as well as you should include variety of fruits also.

Opt for more of whole grain cereals like ragi.oats, whole wheat flour etc. rather than polished one.

Include a handful of nuts everyday into your daily diet like walnuts,almonds,pista,dry figs etc.

Drink plenty of fluid either in the form of vegetable juice,soup,coconut water throughout the day.

Increase intake of antioxidants by proper selection of fruits and vegetable. Add variety of color to your diet like green, red yellow,purple,orange etc.

Increase intake of vitamin c through amla, guava, cabbage, capscicum and all the citrus juices.

Get the lycopene,a powerful antioxidant from tomato.(ref my article are you taking enough tomato?)

Add magnesium Magnesium can help you to cope better with respiratory problems like those caused by swine flu. For that

You can add coarse cereals, pulses like rajmah, whole chana, soyabean, whole mung etc., nuts and oil seeds, fruits like mango, plum, banana, vegetables like radish pink, lotus stem etc.

Distress yourself by increasing the amount of food rich in serotonin. (Ref my previous article tips to become happy through diet)

Get omega 3fatty acid by consuming walnuts (5-10 nos.), flax seeds (one tablespoon daily), fatty fish etc.

Are you suffering from anemia?

2009-08-30T06:26:00.000-07:00

Have you ever noticed yourself of having chronic fatigue, pale skin, faded eye lid, fingernails have become thin and flat and eventually spoon-shaped? May be you are a victim of anemia.

If you are suffering from anaemia, remember your body has a limited capacity to exchange oxygen and carbon dioxide between the blood and the tissue cells. The nutritional anemia can arise from an inadequate intake of iron, protein, certain vitamins (B12, folic acid pyridoxine and ascorbic acid) copper and other heavy metals. But the most common nutritional anemias are iron and folic acid deficiency.

If you are suffering with iron deficiency anemia remember

Primary focus should be on the underlying disease or situation leading to anemia.
If you are taking enough iron but not able to absorb it properly then intake is of no use. Remember how much you are able to absorb is more important than your total intake. Iron is better absorbed in ferrous form rather than ferric state.

Iron is best absorbed when the stomach is empty. However gastrointestinal side effects likely to occur such as nausea, epigastric discomfort and distention, heart burn, diarrhea, constipation etc. which can be minimized by increasing the dose slowly over a few days until the required doses is reached.

Attention should be given to the amount of dietary iron also like
Liver,kidney,beef,egg yolk, dried fruits, dried peas and beans,nuts,green leafy vegetables,molasses,whole grain breads and cereals etc.
Absorption is also influenced by the form of iron in the diet.Heme iron present in meat, fish, poultry (MFP) is much better absorbed than nonheme iron, which can also be found in MFP as well aseggs, grains, vegetables and fruits.
Non heme iron absorb better in presence of ascorbic acid and MFP.

If you are a vegetarian and want to enhance iron absorption you have to take vitamin c rich food such as all citrus fruits, potato etc. along with iron rich food.

Factor which can inhibit your iron absorption?
Chelate iron including carbonates, oxalates, phosphates and phytates (unleavened bread, unrefined cereals and soybeans)
Fiber in vegetables.
Tea alongwithmeals can reduce iron absorption by 50 percent.
Phosvitin present in egg yolk.

Finally to maximize iron absorption and prevent iron deficiency anaemia, one should improve food choices to increase total dietary iron intake, include a source of vitamin c at every meal, include MFP at most meal if possible and avoid drinking large amount of tea or coffee with meals because of their tannin content, avoid high quantities of EDTA (ethylenediaminetetra acetic acid) by checking food labels for its presence in foods.

Tips to become happy through diet

2009-08-11T10:44:00.000-07:00

Do you feel happy all the times? None of us can feel completely happy and 100 % motivated all the time. However according to Dr Patrick Holford PhD, head of the institute of optimum nutrition, U.K. “It is possible to feel that way most days and infact keeping a balance and uplifted mood is critical to our overall health. But unfortunately, feeling blue or simply unmotivated has become a way of life for many of us he says.

How can we change bad moods?
Our mood and behavior depend on specific nutrients that fuel our brain, nervous system and neuro transmitters. If you are not getting these critical nutrients you may feel demotivated.These mood balancing nutrients increase level of the “feel good “neurotransmitter serotonin. Serotonin keeps us emotionally and socially stable.Besides these it aids better sleep reduces irritability, feelings of stress and promote a sense of well being.

Where to get them?

Milk, egg, fish, certain cheeses, nuts etc are good sources to achieve serotonin

Increase your motivation

If you are not motivated to feel good you cannot. Just like increasing serotonin gives you happiness, increasing dopamine will gives you motivation to stay happy. Dopamine helps you get up and get going, stimulates thinking and sex drive. Our body needs folic acid, magnesium, zinc and copper to produce dopamine. Dopamine is converted into two other stimulating chemicals, norepinephrine and adrenaline. Keeping these neurochemicals in balance will give you more get up and go and help you think positive thoughts.

Where to get them?
There are various foods which can naturally enhance your dopamine level such as nuts, whole grain cereals,pulses,green leafy vegetables,brinjal,French beans, ladies finger,apple,banana,beet,chicken,cheese,cottage cheese,eggs,fish,water melon,wheat germ,beans and legumes.

Tips to overcome menopausal symptoms

2009-07-13T07:32:00.000-07:00

Tips to overcome menopausal symptoms

Are you closer to menopause ? If you are at the age of 48-50 and having irregular menstrual cycle then it is the time that menopause may be warning you at your door step. All women have to pass through various challenging physiological changes in their own life cycle itself. Menopause is one of the most important stages of a women’s life. Because this is the time production of estrogen declines signaling the end of reproduction period which will bring major changes into her health. With diminished production of estrogen women may may experience symptoms associated with menopause, including hot flashes. Bone health is also affected as a result of the decline in circulating estrogen. Lack of bone building estrogen compromises the ability to utilize the dietary calcium. Lowered level of circulatig estrogen also affect blood lipids, resulting in an increase in total and LDL cholesterol levels(bad cholesterol)
and decrease in high density lipoprotein cholesterol levels which is going to affect the heart status. Keeping in mind all the above possible problems likely to occur in menopause you need to follow some specific dietary guidelines to cope up with the body’s changes.

You need to concentrate more on calcium rich food .Dairy products have high amount of calcium in a well absorbed form,wheat bread may be a good source of calcium,green leafy vegetables such as broccoli,kaleand back choy have good calcium bioavailability and calcium from soy beans is also very well absorbed. Calcium fortification of foods is another way to increase the consumption of calcium by women.Calcium is currently being added to some brands of orange juice at about 300 mg / cup of juice and some brands of of soy milk at about 200 to 300 mg /cup.It is also added to some breads and other foods.

You need to concentrate more on plant based estrogens or phytoestrogens .Phytoestrogen include Isoflavones found primarily in soy and its products.
Lignans richest source is flax .
Coumestans mostly in alfalfa and bean sprouts.

So every perimenopausal as well as menopausal women should take soy and its products,flax seeds,sprouts ,lot of calcium rich food to overcome the symptom of menopause.

Tips for managing fish and shellfish allergies

2009-06-09T08:30:00.001-07:00

Fish and shellfish allergy
Individuals who have had an allergic reaction to one species of fish,it is recommended to avoid all fish.Fish allergic individuals should be cautious when eating away from home.They should avoid restaurants which even serve fish or seafood because of the risk of contaminationin the food preparation area of their non fish meal .For example, contamination can be from a counter,spatula,cooking oil,fryer,or even grill exposed to fish.In addition fish protein can become air borne during cooking and cause an allergic reaction.Some individuals have had reactions from even walking through fish markets.Fish allergy can be severe and are often a cause of anaphylaxis(a sudden, severe,potentiallyfatal,systemic allergic reaction that can involve various areas of the body)

Food allergy in children

2009-06-09T08:29:00.001-07:00

During the first year of life, the infant diet is the most powerful determinent of the child and food allergy is the most common health problem.There is little doubt that mother's milk is the best food for infants because it supplies generous amount of immunoglobulinA,the protective antibody which the infant bowel lacks.This antibody helps to protect the infant from bacterial infection and probably reduces the entry of antigenic food protein fragments reducing the incidence of food allergy.Food allergy in infancy is expressed as crying, colic,vimiting,rashes,eczema,and cold like respiratory congestion.Some infants with food allergy fail to thrive unless their allergy is recognized and corrected.Infants who develop food allergy in their first year may out grow the first effects but these children will tend to grow into adults with more pervasive health, behaviour and learning problems unless their diet is properly managed.

Food allergy and asthma

2009-06-09T08:28:00.001-07:00

Food allergies can cause both immediate and delayed patterns of asthma but is often overlooked.Immediate food reaction can cause sudden,dramatic,and life threatening asthma.Delayed pattern of food allergy can cause chronic and intrinsic asthma and /or bronchitis and are among the most neglected because diet revision can sometimes resolve chronic and severe asthma.

Food allergy can be fatal

2009-06-09T08:27:00.001-07:00

Food allergies or food intolerences affect nearly everyone at some point in their lives because it is possible that people may have an unpleasent reaction to something they have eaten.one out of three people have been affected by a food allergy or have had to modify the family diet because a family member is suspected of having a food allergy.A Food Allergy is an immune system response to a food that the body mistakenly believes is harmful,it creates specific antibodies to it .The next time the individual eats that food,the immune system releases massive amount of chemicals,including histamines,in order to protect the body.These chemicals triggera cascade of allergic symptoms that can affect respiratory system,gastrointestinal tract,skin or cardiovascular system.The complex process of digestion affects the timing and the location of a reaction.If people are allergic to a particular food,for example they may first experience itching in the mouthas they start to eat the food.After the food is digested in the stomach,abdominal symptoms such as vommiting diarrhea or pain may start.There may even be a drop in blood pressure.As the allergens reach the skin,they may induce hives or eczema or when they reach the lungs,they may cause asthma.All this takes place within an hour of ingesting the food allergen.Although an individual could be allergic to any food,such as fruits,vegetables and meats,it is most common that someone is allergic to certain types of foods such as shellfish,soy and wheat which account for 90% of all food allergic reaction.In adults,the most common foods to cause allergic reactions include,shellfish(such as shrimp,cray fish,lobster and crab),peanuts,walnut,fish and eggs.At the present time ,there is no cure for food allergy.avoidance is the only way to prevent an allergic reaction.Once a patient's allergic symptoms have been associated to a particular food,the food must be removed from the patient's diet.In highly allergic people even minute amounts of food allergen can prompt an immediate allergic reaction.Other less sensitive people may be able to tolerate small amounts of a food to which they are allergic

What is negative calorie balance

2009-06-09T08:26:00.001-07:00

Negative calorie balance means consuming less calorie than the calories you expand in a day.When we consume more calories than the requirement, the excessive calories get stored in our body in theform of fat.This fat store will be utilised to provide energy whenever we take less in calories than we need for our bodily function.

Diet diary

2009-06-09T08:25:00.001-07:00

Diet Diary
A diet diary can be a valuable tool to analyze one's feeding behaviour and it can give you a strong support to keep track on proper food intake.Try to include following points in your diarySince how long you are over weightReason of being over weightWheather vegetarian or non vegetarianTime of mealFrequencyEating out Food likes /dislikes strong urge for any particular food lifestyle any history of particular disease etc.

Basal metabolic rate

2009-06-09T08:23:00.000-07:00

Basal metabolic rate which constitute nearly half or more of the total energy expenditure can be defined as the rate of energy expenditure generally measured in the post absorbtive state under highly standardised condition,i.e.at complete physical rest,lying down in thermoneutral state,12-14 hours after the last meal , half an hour mandatory rest shortly after being woken up and without the presence of any disease or fever.(Source: A report of the expert group of the Indian Council of Medical Research)

BMI(Body mass index)

2009-06-09T08:21:00.000-07:00

BMI means Body Mass Index. To find out BMI divide your weight in kgs by your height in meter squred.Weight(kg)BMI = ---------------Height (m)2If BMI falls between 20-25 you are at a healthy weight that means you need not loose at all.If it is > 25 you are overweight and should strive at least not to gain any more. A BMI over 27 qualifies you at an increased risk to develop health problems,such as diabetes,stroke,and heart attack.

Starving to lose weight?Be ready for the consequences

2009-06-09T08:19:00.000-07:00

Throughout my carrier I have come across lot of patients whose major complain is inspite of taking low calorie or even after starving for a longer period they are not able to lose,what may be the reason? Most of us think that if we starve or atleast skip some meal we will lose soon.But this is not true ,at the end of the day you may be able to lose but remember you will regain it very fast.If you are fasting/starving to lose weight , I would say stop it from now onwards.Fasting is seldom prescribe as a treatment for obesity. Rather I would say that better go for proper food choice(see law calorie food)Eventhough under some special circumstances for eg. to observe religious rituals,fasting should not be continued for longer period.Because it can produce serious neurologic,hormonal,and other side effects in your body.Over 50 percent of the rapid weight reduction is fluid,which often leads to serious hypotension (abnormally low blood pressure) problem.Accumulation of uric acid (an end product of our body’s metabolism process,and a component of urine)can precipitate episodes of gout,gallstones can also occur.

Are you taking very low calorie diet? Some people are opting for very low calorie diet to lose weight.A diet which provide not more than (200-800 kcal)per day are termed as very low calorie diet.This kind of diet provide very low calorie but relatively rich in protein(i.e.high biological value protein)and are designed to meet other vitamins and minerals. But there are some specific criteria for the use of very low calorie diet prescribed by American dietetic association.People in general who follow very low calorie diet by themselves without undergoing the prescription of an expert are at greater risk of accumulating uric acid in their body as well as cardiac complication such as sudden death,they are also susceptible to electrolyte imbalances .(sodium,potassium,chloride and bicarbonate are electrolytes found in our body)

Our body has specific adaptation to specific situation.If you fast or take very low calorie diet for the purpose of losing weight then body will automatically decreases your BMR (see BMR ) so that body can maintain its vital requirements for energy within a limited supply.So finally I would like to say that everybody should maintain their ideal body weight to prevent numerous complication arising from being overweight or obese or to prevent the development of on going disease process ,but it should be in a healthier way.

Weight Loss : Practical Tips

2009-06-09T08:01:00.000-07:00

Nowadays ,there is a growing tendency among people specially among young population to look slimmer in order to fit their outlook to the modern trends of fashion.No matter how healthy the inner health is, but he/she must look slim and trim.Ya this is the modern trends.But this is not the reality.Most adults maintain a constant body weight , due to a complex system of neural,hormonal and chemical mechanisms that keeps the balance between energy intake and energy expenditure within fairly precise limit.Abnormalities of these mechanism,many of which are not completely understood,result in exaggerated weight fluctuation of these the most common are overweight and obesity. In an attempt to loose fat,many people are sacrificing their inner health to such an extent that their out put has been decreased and making themselves susceptible to various kinds of disease.
So, myself being a nutritionist feeling responsible to focus on some practical tips on weight loss.Hope it will benefit you in your practical life.
* Analyze yourself . Are you really overweight(see BMI) Your BMI indicates the approximate amount of body fat you have.After knowing your BMI you can judge yourself,weather you are underweight,ideal,overweight or obese.Then you can set your own goal ,regarding how much you have to loose or gain.
* You set long term goal but work on short term goal first.For example if you have to loose 15 kg to reach your ideal weight,first plan for 5 kg at least.After reaching that goal again you can proceed for next 5 kg.
* Now how to achieve your goal ? Remember you need lot of determination to do so.Be consistent on your plan of action.
* You have to create a negative calorie balance in your body.(see also what is negative calorie balance),then only you can loose.
* Analyze your day to day diet by maintaining a diet diary.(See diet diary for details).You have to maintain a diet diary very regularly
* Be conscious about your everyday meal.Because one sweet can add up to 500 calories specially when your body is in a negative state.
* Take frequent and small meal.Breakfast should be the best eaten meal followed by your lunch and dinner.Breakfast (breaking the fast) is the meal through which steady supply of energy is maintained through out the day.Be careful to have balanced breakfast.Plan cautiously.
* Always have food in a relaxed manner and should eat slowly and steadily.Because if you are eating fast then there is every possibility to over eat.Our brain require minimum 15 minutes to recognize that you are satiated.
* You should not fast if you are trying to loose weight.Fasting can reduce your BMR to a greater extent.(See also BMR)As a result you will have a greater tendency to put on more weight.
* Include lots of fibre to your diet.You can do so by using large servings of vegetables,fruits,wheat bran,whole cereals instead of refine cereals.
*Prefer to have tonned milk and milk products instead of whole milk.
* Keep an eye on your total salt intake (Both visible and invisible)
* Your oil intake should be minimized.Always have oil containing MUFA( mustard oil,Olive oil etc.) and PUFA (eg.sunflower,safflower,soyabean oil etc. )
* You should rehydrate your body adequately.
* You should be careful about the way of cooking food.Avoid frying instead of that grill,steam or boil food to minimise fat content.
* Remember weight loss is a combined approach of diet ,exercise and behaviour modification.Exercise is not only required for obese people but it must be a daily habit for healthy living.The exercising schedule should begin with light exercise like walking for about 20 minutes to a moderate level of brisk walking and jogging.Exercise should done daily .It should not be replace by a reducing diet.
Finally i would like to say that loosing weight is easy .Millions of people do it everyday.What's tough is keeping it off.<>

14 Tips to reduce belly fat

2009-06-09T07:54:00.000-07:00

In my previous discussion I have mentioned about the possible health problems you may acquire by having a pot belly. So why are you waiting for? Try to reduce it as early as possible. Here are some tips.

Take small and frequent meals. Don’t overeat at one meal.

Cut down the intake of carbohydrate rich food instead concentrate more on vegetables and fruits.

Do not skip any meal. Because you may tend to eat more in your next meal

Do not sleep during the day time specially after a heavy meal.

Keep all your stress at bay when you are eating. Enjoy your food.

Walk as much as possible throughout the day, use your car as less as possible.

Always take the stairs instead of the elevator.

Whenever possible stand instead of sitting .If you are desk bound at work, stand up when you are on the phone, walkover
to give messages to colleagues rather than using e-mail or phone.

Have enough fluid not only water but also in the form of vegetable juice , clear soup, butter milk , lemon water etc.

Have as less sweet (even sugar) as possible .

Do not wait till you are extremely hungry, to prevent that always opt for frequent feeding.

Do not fall asleep soon after dinner as sleep slows down the body’s metabolism and you tend to burn fewer calories and accumulate fat. Instead , have a light dinner and give yourself
2-3 hour gap before going to bed.

Try to control your sensory stimulated appetite.

Remember, to lose tummy you cannot solely depend on diet but to forgo some physical activity also . Physiotherapist or yoga therapist will be the right person to tell you on what kind of physical activity will be appropriate for you depending on your body condition.

2009-06-07T03:21:00.000-07:00

Are you taking enough Tomato ?
Are you taking enough tomato? If you are not a regular eater I would say, start it from now onwards. Ask me why?
It is needless to mention the numerous role of diet in health and disease .There is enough evidence to support this fact. In this article I would like to discuss about the tomato, a vegetable of south American origin and are grown widely throughout the world. Its high vitamin content and multiple uses in culinary preparation have made the tomato an important vegetable outranking all other vegetables except the potato in popularity and value.
Therapeutic role of tomato -
Lycopene, a carotenoid present aboundantly in tomato has increased the therapeutic value of tomato. Dietary lycopene is derived from a limited list of foods,in contrast to other major carotenoids, consumed by human and found in a diverse array of fruits and vegetables. More than 80 percent of lycopene is derived from tomato products.

Food Content mg/100gm

Tomato fresh-------------- Tomato cooked----------- Tomato sauce------------
Tomato paste----------------
Tomato soup,condensed--- Tomato powder drum or spray dried------------------
Tomato juice---------------
Sundried tomato in oil---
Content mg/100gm

0.88-4.20
3.70
6.20
5.40-150.00
7.99

112.63-126.49
5.00-11.60
46.50

The lycopene content of tomato can vary significantly with ripening and in different varieties of tomatoes.Lycopene concentration in the very red strains approximately 50 mg/kg compared with only 5mg/kg in yellow varieties.Various studies have revealed that lycopene acts as an antioxidant. Many of the putative biologic effects and health benefits of lycopene and
Other carotenoids are hypothesized to occur via protection against oxidative damage caused by free radical. Various epidemiological , experimental, as well as immunological studies done on lycopene showed the inhibitory effect of lycopene on the growth of cancer cells. Lycopene was observed to be the most efficient singlet oxygen quencher among biologic carotenoids .Results of the various studies have been depicted in the following table.

Cancer Role of lycopene
Digestive tract

Esophageal cancer ---------------------------------------------- Reduce risk
Gastric--------------------------------------------------------------- Protective
Pancreatic -------------------------------------------------------- Reduce risk
Colon and rectum ------------------------------------------------- Inversely related
Cervix ------------------------------------------------------------- Reduce risk
Breast--------------------------------------------------------------- Controversial
Skin--------------------------------------------------------------- Protective
Bladder ---------------------------------------------------------- Reduce risk
Prostate ------------------------------------------------------------- Suppress growth
Lycopene is also considered to be responsible for the beneficial effect on coronary heart disease. In recent epidemiological
Studies lycopene levels in serum and adipose tissue were inversely associated with the risk of coronary heart disease.
Finally I would like to conclude that a diet rich in lycopene rich food is associated with a number of health benefits.
So, our daily diet should emphasize the consumption of abundant quantities of tomato and its products.

2009-06-07T03:13:00.000-07:00

Mushrooms, The precious pearl of cookery

Atkins (1974) described mushroom, “The Precious Pearl of Cookery” i.e. useful and delicious member of the vegetable
Kingdom .At various times and places mushroom are known as ‘Poor Man’s Meat’. It can be used as a substitute for meat.

Mushrooms represent a most conspicuous group of higher fungi which lack chlorophyll, so obtain its nutrition
from the medium on which it grows. There are around 38,000 mushroom varieties known to exist (Singh et.al.1995)
However about 100 of these are considered edible. Among the edible varieties the most popular ones are the European
White button mushroom,Japanese mushroom and American oyster mushroom. Mushroom constitute an exotic source of
nutrients. The food value of mushrooms is being increasingly realized. They are low in calories, and high in b-vitamins
and minerals. They are excellent sources of Thiamine, Riboflavin, Niacin and Pantothenic acid. They are also fair sources
Of biotin, folic acid and vitamin C, A, D and K.Mineral content in mushrooms is higher than in many fruits and vegetables
( Sethi and Anand,1984).They are also rich in protein which contain most of the essential amino acids required by human
Beings (Crisian and Sands, 1978).Being a highly perishable commodity, processing and preservation of mushrooms is of
Vital importance. Mushrooms can be preserved in many novel ways to extend their shelf life as it can be dried, pickled
and canned etc.
Finally I would like to say that everyone should consume mushrooms on a regular basis, particularly for vegetarian
Mushroom should certainly be a part of their daily diet .It can be a good choice for diabetics as well as for obese and hyper
lipidemic patients too from the nutritional point of view.

Parents do not pamper your child to become obese

2009-06-06T10:41:00.000-07:00

Parents! Do not pamper your child to become obese
Obesity prevention in childhood is a key factor in urging a strong response to the current epidemic. Health professional should be especially alert in early identification of overweight and obese children. But apart from health professional there is an urgent need for general public alertness. Parents can play a very important role in preventing as well as treating obesity in their children. This will not only improve the health status of the individual but also will improve the epidemic scenario as well. Parents should recognize the root cause of obesity. In general, it is being observed that the rapid rise in childhood obesity has been mirrored by an explosion of non active leisure pursuits for children such as computer and video games. Television watching is one of the major causes of inactivity giving rise to obesity in children. Substantial decline in physical activity have been reported. Even modern trends of taking ready to prepared as well as fast food also is adding to childhood obesity.

Obesity in childhood is associated with many of the disease likely to be appearing in adulthood such as hypertension, sleep-disordered breathing, dyslipidemia and insulin resistance, accompanied by social stigmatization. So, with the growing prevalence, it is the time to awaken our conscience towards preventing this epidemic. I would like to give some suggestion to all my concerned parents.

If any one of you either father or mother are obese remember you have to be more conscious compared to others. If both parents are obese then I think you have to be conscious from the conception onwards.

Always remember that fat cells number will grow in childhood itself, but after attaining adulthood fat cells size will grow rather than number.

Do not make your child to become habituated to faulty food habit like eating chips which contain trans fat and may place your child at higher risk of acquiring fat.

Make them grow healthy food habit like taking good regular breakfast etc.

Include all basic food groups into his /her diet.

If your child has dislike for any particular food which is important from the nutritive point of view try to make it attractive to them or otherwise try to include it indirectly to his or her diet.

Make your child engage in outdoor activities rather than playing videogames or in computer.

Make them engage manually to do their own work.

Above all try to clear their perception regarding obesity and the possible health consequences associated with it; so that they can be the own controller of themselves.