EAT HEALTHY AND STAY HEARTY <3

Article in THE HINDU, Bangalore (Dated: 27th September 2013)

With advice on choosing your foods better, worry less for you will STAY HEALTHY!  

This Winter, BOOST YOUR IMMUNITY!

Though the holiday season is just beginning, the winter bug can sometimes ruin it for some of us. This is because of our weak immune system. So in this post I am giving you "gyan" on 5 EASILY AVAILABLE FOODS that might help you enjoy your holiday!

Our IMMUNE SYSTEM works like the army. It is constantly on the look-out and fights any infection that tries to invade. Like how building a strong army is important, similarly building a strong immune system is important to prevent illness.

For this, the Immune system warriors need good, regular nourishment. Adequately feeding your immune system boosts its fighting power.  How?! - Feeding the immune system with the right food increases the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan.

With the start of winter, there are 5 SUPERFOODS that I make a point to include in my daily meal, in addition to using a thicker quilt to keep the cold away.

Anyone who knows me, knows how I swear by eating CITRUS FRUITS to boost the immunity. Contrary to what most people think, Citrus fruits can help rather than worsen your flu. All citrus fruits are rich in Vitamin C which increases the production of infection-fighting white blood cells and antibodies in the body - preventing the entry of viruses. Because your body doesn't produce or store this vitamin, a daily intake of vitamin C is essential. Amla followed by Guavas are the best sources of Vitamin C. Oranges, lemons, kiwi, papaya, sweet potatoes and tomatoes are also great sources. 

Drinking 1-2 soothing cups of GREEN TEA in a day can be what your body needs. The immune system boosting effects of green tea is due to the potent plant antioxidants - Polyphenols & Epigallocatechin gallate (just call them EGCG). Green tea is also a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells (fighting cells).  A hot glass of tea also helps to thin mucus and ensure proper hydration. If you dread the bitterness then add a little lemon and honey and make it a super-drink.

One of the immune system’s key jobs is to patrol the digestive tract and prevent germs, bacteria, and other pathogens from entering the bloodstream. YOGURT (OR CURDS) contain live cultures, rich in lactobacillus acidophilus and bifidobacterium lactis (read: good bacteria), which helps fight off the bad guys giving the immune system a boost. So to keep your gut happy and guarded, make it a point to have a cup of low-fat dahi with you meals. Also, instead of reaching out to a cup of chilled yoghurt, you rather have them at room temperature.

I read on the internet that Roman soldiers used to gobble down chunks of GARLIC before battle. They believed the pungent plant infused them with courage and heroic strength. I do not want to debate on GARLIC giving you superhuman powers, but I can tell you that it will help your immune system defeat bacterial, viral and even fungal infections. Garlic is loaded with ajoene, allicin and thiosulfinates, compounds high in sulphur - that ward off diseases and help battle infections. Garlic is more potent (and has a stronger flavor) the more you mash it - add some of this to your bowl of soup and you will love it as it goes down your throat.

Going the traditional way, I love to add TURMERIC & BLACK PEPPER to my glass of warm milk before I sleep. Curcumin is found in high concentrations in turmeric and it is a potent anti-bacterial, anti-inflammatory and has stomach soothing benefits. It also helps fight the common colds and flu and can also reduces suffering when you are down with one. The black peppercorns are high in piperine, a compound known for its anti-fever and pain-relieving qualities. Add a pinch of turmeric with some pepper to a glass of hot milk - add honey instead of sugar if you want some taste. You can also gurgle some warm water with a pinch of turmeric & salt added to it 3-4times a day.

On a side note, if you are prone to catching colds and flu, get your VITAMIN D LEVELS checked. New research suggests vitamin D could boost immune response, and low levels may be linked to an increase in seasonal colds and flu. A level less than 30 nmol/L is too low and you might need to boost it up.

With these FOODS building a STRONG ARMY for your support ... just go out there and 

HAVE A GREAT HOLIDAY!

As promised, I am back and will be talking more about DETOX DIETS. Continuing from my last blog, I am going to be telling you about the different Types of Detox and side-effects of detox diets and who should not be on a detox.

Talking of the Types of detox there are plenty out there that is spoken of and tried, every dietitian has her logic of a detox and works with it for her clients – but most of them boil down to low calorie – mostly liquid or fruit based plans.

5 most spoken of and tried are:

• The Master Cleanse also called the Lemonade diet.
• Juice fasting
• Commercial cleanse programs (uses specially designed protein powders, vitamins and nutrients)
• Raw food detox diet
• Ayurvedic detox diet also called Pancha Karma.

All forms of detox diet aims at giving the body some WELL-DESERVED REST, especially by eliminating caffeine and all types of preserved food; giving the body high fiber foods and water that draw out and eliminate toxins. 

During DETOX, the emphasis is on reducing acidity and mucus in the body to create a more alkaline environment. By cutting down the outside food filled with preservatives, the liver is stimulated to work well to drive out the toxins. Drinking plenty of liquids through this phase further compliments the elimination through the kidneys and skin.

While a detox can do you good, it is important to know the signs that indicate that you might have to stop and restart a little later,

• A few have headaches within the first few days, especially if they are addicted to caffeine. In such cases it is suggested that one gradually decreases the amount of caffeine prior to starting the detox where you have to do without it.
• Some people have even reported to have excessive diarrhoea, which can cause dehydration and loss of electrolytes. On the other hand some people feel constipated due to an increase in the intake of fiber, without adequate increase in water intake.
• Sometimes people on detox are found to be tired, irritated and hungry because the diet is lower on calories and mostly just liquids through the day.

If any of the side effects tend to last longer than a day then it is advised to get off the detox and meet a nutritionist before you resume again.

Also, a detox diet should not be advocated for over 2 weeks as in the long term it can result in nutritional deficiencies.

While there the reported side effects, A Detox Diet is not advised for a few, these include pregnant or nursing women & children. Also those with anemia and any other medical condition including diabetes or cancer should avoid getting on a detox diet. 

It is always advisable to consult your nutritionist if not at least a qualified health professional before you get yourself into a detox mode.

So while the idea behind a detox is to clear the body off the toxins from the food we eat & environment we live in, more often than not, it has been seen that at the end of a detox people also feel much better, lighter and much more energetic. 

After all, the body that serves all your demands surely deserves a spring – clean to stay at its best and keep you at YOUR BEST!. 

ALL ABOUT DE-TOX !

Detox diets & the science behind them! 

As a nutritionist, I have most of my clients (women, especially) wanting to go on a DETOX diet. I understand that with so much hype about it and celebrities raving about a detox diet that worked on them, a lay man is bound to be eye-washed about it. 

In this post, I will create some awareness about WHAT a DETOX DIET is and everything that one would want to know regarding a detox plan.

To begin with the basics, 

DETOX is short for detoxification. Medically, it refers to a treatment designed to rid the body of poisonous substances, especially alcohol and drugs – in short, it means removal of toxins and other harmful substances from your body.  

A DETOX DIET is designed to serve the exact purpose– it removes the toxins and chemicals from your body – a cleansing therapy that revitalizes your health.

  

Why does one need to detox the body:

Given how we sometimes want to run away from city life – its pollution, toxins and stresses – to enjoy a weekend in a place closest to nature, the same way, the body also NEEDS A BREAK from all the toxins, chemicals, preservatives and stresses we dump it with. By detoxifying your body and feeding it with healthy food, you are protecting yourself from a variety of ailments.
I believe that “flushing out the toxins” is extremely important to the body. The amount of toxins we load our systems with (both internally and externally), if we don’t cleanse it out – it will soon dump back a bag full of ill-health on us. A body loaded with toxins can be the reason for a weakened immune system or fatigue or dry skin or hair or even your feeling of depression.

A DETOX DIET can probably provide relief from your bloated feeling, irregular bowel movements; it will probably leave your hair and skin looking better and keep you all energetic and will SURELY leave you feeling LIGHTER!

Before you get yourself on a detox mode, you might want to clear your kitchen shelves off foods or beverages that are likely to tempt you during your days of detox. A few people start making small changes in the week before, which tends to optimize the ability of the liver to detox better – this could include increasing water intake by 500ml-1 liter or probably eating more fruits and soups as the week approaches.

How long one wants to stay on the detox depends on the person first, the type of detox they want to do (Yes! There are many different types!) and most importantly how long they are able to stick to it without having many side-effects (again, yes, there are a few reported side-effects). Start with a one-day and see how you feel and then gradually increase the duration.

A few of my clients get into a detox phase post a long holiday or wedding season as it leaves them feeling lighter (and of course less guilty!). 

It is recommended one does a detox diet at least once in a year.

In my next blog, I’ll talk about the types of Detox Diets… so watch this space for the mantra to look and feel fabulous!!! 

Peek-a-booo!

A peek into how I got started and what you can expect on this blog page.

To begin with, I did not have the thought of having my own blog until a friend of mine spoke a lot about his blog and told me that being a nutritionist and having a blog, I could help correcting the myths most people have and shed light on several health & fitness topics. The pep-talk got me thinking and eventually I managed to create one. Having done that, the next step was – to make a post! Well, as much as I always told myself that I would not get bogged down by work, like most people, I did too. I kept procrastinating, even though my friend constantly nudged me to make my first post at least. I just let that thought get hidden and forgotten in the middle of my work and other life events. But today, it was my work that has got me down to making my post. I have been mentioning about developing and posting in the blog over 3 months and my boss caught me this month and put it down in my tasks “-to-do” for the month.

So yes, thanks to my dear friend and my boss I am making this post today.

In my first post, I want to give you guys a brief insight as to what you can expect to read in my blog.

During my counselings with my clients , I see that the information they have is a mix of a LOT OF MYTHS and a few facts in between. With everything today being pulled out of the internet, Health and fitness sure tops that list. EVERYONE has an opinion about food and sometimes the opinion turns into a fact for them (which can honestly get annoying for a Nutritionist when people argue over the myths being facts!).

In this blog, I am going to do my bit to provide you with actual facts. I will be posting about a variety of things starting from different foods and their health benefits to the different types of diets that people follow and the science behind it. And even though, I am going to be taking some my information off the internet as well, but , thanks to my 5 years of schooling and training in this field, I hope to provide you with the information that makes most sense scientifically (and logically as well!). In addition, where ever possible I will be citing journals or books. You can expect the blog to be written in simple English and I am going to try not to flood it with scientific terms.

So yes, being a nutritionist – my blog is SURELY going to be ALL ABOUT FOOD and 

More than just Fruit and Nuts (clichéd, yes!).