tag:blogger.com,1999:blog-224806593968386952024-03-14T07:31:34.288+05:30Wellness as a Context for LifeSmitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.comBlogger58125tag:blogger.com,1999:blog-22480659396838695.post-53029027565735037522017-05-04T22:11:00.001+05:302017-12-02T21:45:25.076+05:30Vegan Chocolate<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> It is important to have a delicious stand-by recipe for chocolate and other zero nutrition foods because, in the end…kids like it. They want treats that they hear about, see advertised or taste at friends’ homes and let’s face it, we’d rather they have homemade versions made with the best quality ingredients than made in a factory with myriads of chemicals, refined ingredients and processed fats, not to mention salt and sugar.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="font-family: "verdana" , sans-serif;"> </span><span style="font-family: "verdana" , sans-serif;"> </span><span style="font-family: helvetica neue, arial, helvetica, sans-serif;">I found this amazing recipe </span><span style="background-color: transparent;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><a href="http://www.chitrasfoodbook.com/2014/07/easy-homemade-chocolate-recipe-how-to.html?m=1">here</a></span></span><span style="font-family: helvetica neue, arial, helvetica, sans-serif;"> (with much gratitude to Chitra Ganapathy), made it at home with no fuss, as we had the ingredients ready to be combined. It is super easy, vegan, healthy and guilt-free if you use the best ingredients. However, everything in moderation and this point needs to be explained to children.</span><span style="font-family: "verdana" , sans-serif;"> </span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> When we make a batch, my son knows that he is allowed one per day, not at meal-time and one batch (around 15) per month. There are many days that he forgets that it's there so the lesson here is to not forbid or ban foods outright…educate your child why junk food is bad for them, make healthy homemade versions of them and also let them have the junk very rarely too, just for them to feel the consequences later. </span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Have your child(ren) make this recipe themselves and let them bask in their sense of accomplishment!</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b>Homemade Chocolate</b>…<i>will melt at room temperature</i>:</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Cold-pressed Organic Coconut oil – 1/4 cup / 60 ml / 4 tbsp</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Organic Unsweetened Cocoa Powder – 1/4 cup / 60 ml / 4 tbsp</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Powdered Organic brown sugar – 2-3 tbsp / If not vegan, you can use the same quantity of forest honey.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Optional additions – dry fruits and nuts, seeds, orange or other citrus peels, get creative!</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Mix the ingredients well with a whisk or ladle till there are no lumps. Pour into a chocolate mould (it won't come out easily otherwise) and place in the freezer for one hour to set. Pop them out of the mould and enjoy!</span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com2tag:blogger.com,1999:blog-22480659396838695.post-68047969058574602682017-02-15T11:21:00.000+05:302018-08-28T11:10:27.001+05:30Promoting Peaceful Eating Behaviour in Your Child......<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> PICKY or FUSSY EATING is relatively common and is characterised by a toddler or child eating a limited amount of food, particularly restricting vegetables. Picky eaters are unwilling to try new foods and have strong food preferences.</span></div>
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<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; vertical-align: baseline; white-space: pre-wrap;"><i><b>Characteristics of <u>Parents</u> of fussy eaters:</b></i></span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">They are more likely to prepare a separate meal for their child</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">They may offer rewards for eating and limit privileges when their child does not.</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">They may comment negatively on their picky eaters food habits in their hearing.</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">They unconsciously create stressful mealtimes by nagging.</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">They may be force-feeding.</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">They may even be controlling food options because of their child’s weight (and again, negatively focus on the same)</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mothers who are unwilling to try new foods (neophobic) themselves coupled with Fathers who regularly eat unhealthy food themselves or vice versa.</span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Thus it is clear that the attitudes / behaviours of parent(s) at mealtimes (both the child’s and their own) have a tremendous influence on food acceptance in children.</span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Why is fussy eating a problem? Picky eaters have been shown to:</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consume fewer calories and therefore fewer nutrients for growth</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Weigh less</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Suck less vigorously for the duration of breastfeeding</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be at increased risk of developing anorexia nervosa</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be more likely to exhibit problematic behaviour both currently and in future</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eat limited variety of foods mainly those high in fat, sugar and salt and refined grains (zero-nutrition foods).</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Require food to be prepared in very specific ways</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be less likely to accept new foods (food neophobia)</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Have strong likes and dislikes regarding food</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Develop this behaviour before the age of 5 yrs</span></div>
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<span style="font-size: 14pt; white-space: pre-wrap;"> Often-times, the reason why a child is being fussy is obscure and may be due to technical difficulties. These need to be diagnosed by a paediatrician. They may in fact just have trouble chewing. Such a critical element to good digestion and health, many children face this basic problem and mealtimes are a nightmare for them.</span></span><br />
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What are the reasons for a child not chewing her food properly?</span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1] The child may be exploring her power / control over intake...the parent can wait for a couple of weeks and give soft foods in the meantime.</span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 12.5pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2] If the child's speech is also delayed, in addition to frequently choking or gagging while eating food and spitting / vomiting out half-chewed food, then seeing a speech or occupational therapist is a necessity. This type of child may also have had difficulty breastfeeding and weaning onto solids. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 12.5pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3] Sometimes, children can have 'tongue ties'. Normally, the tongue is loosely attached to the base of the mouth with a piece of skin called the lingual frenulum. In babies with tongue-tie, this piece of skin is unusually short and tight, restricting the tongue's movement. This prevents the baby feeding properly and also causes problems for the mother. A small correctional surgery may be required which will help the child greatly.</span></div>
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<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4] The child's lower and upper jaw may not be properly aligned causing inability to chew properly. Do visit a dentist.</span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5] A toddler may just need to figure out how to chew. </span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6] Anaemic children can have a reduced appetite and difficulty swallowing. Of course here parents need to find the true reason for the anaemia (maybe even worms) and resolve that first.</span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In case of 1 and 5, the following may help…….</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> From a Mother's forum...."We had her (toddler who wouldn't chew) holdup her hand and count up to 5 with one finger for each chew. It took us a minute to get her to do it but then she loved it and even went up to ten at times. "</span></div>
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<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Offer small amounts at a time and allow the child to feed himself. Cheerfully offer to feed him by hand if he doesn't. Place a piece of food directly between the molars as this will encourage chewing action. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Give it time if there are no other problems. Allow your child to discover the joy of crispy textures. Be patient. Threatening, pleading, forcing will never work long-term for our beloved children. Positive behaviour, calm exterior (even if worried inside) and gentle encouragement can work wonders.</span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> At this point, you may have realised that you will have to make some kind of effort to effect change. Trust me, whatever effort you put into changing your little one’s attitude now, will pay dividends when they are grown-up, living alone and willing to cook healthily for themselves. Even in the short-term there are benefits beyond improved overall development such as being calm and improved social skills. I am also talking to all family members here, not just the primary caregiver.</span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> There are many ways to promote food acceptance among fussy eaters and even those children who eat well. Mothers are recommended to eat a variety of food during their pregnancy and then expose their child to a variety of food during breastfeeding as well. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Please don't refer to your child's fussy habits as such, don't complain about it to other people in front of them. Avoid labeling them (even apart from their food habits). Try to always praise them in front of others and you will see miracles. "My son loves cauliflower", "My daughter chews well", etc. </span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Don’t ban / forbid junk food immediately. Stop buying processed foods ASAP and cut down eating out but do so without drawing attention to that fact. Provide healthy, balanced meals and snacks instead (be ready with recipes and ingredients). Obviously introduce new foods only when they are well. </span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Children may exhibit normal exploratory behaviours with new foods such as touching, smelling, playing, putting foods in their mouth, and then spitting them out before they are willing to taste and swallow various foods. This can be encouraged.</span><span style="background-color: white;"><span style="font-size: 14pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Show appreciation when they even just take a bite of a good they usually dislike.</span></span></span></div>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> If you make faces while eating your greens, don’t expect your child to love them. Eat your veggies (and all other foods) cheerfully and maintain a pleasant atmosphere while eating, even if it is only your child who is eating. They watch everyone at the table so it is important for </span><span style="background-color: white; color: black; font-size: 14pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">everyone</span><span style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> at home to be positive role-models.</span></span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Explore new flavours as a family – expose your children to a variety of colours, flavours and textures in food. Try buying vegetables you don’t know how to cook and look up recipes, for example. Introduce one new food at a time for young children. </span></div>
<span style="font-family: Verdana, sans-serif;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Don’t offer food until your child is ready for it. If s/he just had a snack, they are not ready and mealtime might become a battle. On the other hand, don’t wait until they are starving either as they are more likely to ask for unhealthy foods that they crave. Use flavouring agents like lemon, coriander (and other herbs) and spices (eg. Garam Masala) that your child already likes in dishes containing new or disliked food. </span></div>
<span style="font-family: Verdana, sans-serif;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> If you’ve always made a repetitive, separate meal with little variety for your fussy eater, you need to stop. If your child is older, explain how difficult it is, etc. For your young toddler, fix a definite date in the near future to stop and start to put all these suggestions into practice right now.</span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> So, here’s the clincher…you have to SELL the meal. Get your child involved in the making of his meal and actually point out why we eat food (to grow big and strong), what are the benefits of eating ____ (for our whole body and definitely not our tongue where food stays for less than a minute) and how a particular ingredient (like sprouts) contributes so many nutrients (many minerals, vitamin C, plant enzymes, etc.) vital for well- being. Don’t overdo / fake it – your kid is pretty smart. </span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> This works for even toddlers still developing language but do put it as simply as possible with just a few focus points. I told my 3.9 yr old (not a fussy eater), recently who does not really relish pineapple that it would help his cough, get rid of the bad bacteria and parasites in his gut and help him poop easily. I got him to eat a cupful.</span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Bottom-line, keep the faith, your child CAN change. She just needs you to facilitate this. </span><span style="background-color: white; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If your efforts don’t bear fruit, relax…tomorrow is another day. Watch out for your own irritability cues (hunger, sleep, exhausted at the end of the day, being fed up). </span><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You will reap the benefits of this relaxed parenting approach in all areas of your relationship with your child. You will probably see how much the single issue of not eating well was affecting your entire relationship with him.</span></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-3517198174257636982016-12-27T22:32:00.002+05:302019-05-06T11:59:27.759+05:30Kalpavriksha<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #222222; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large; text-align: left; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
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<span style="color: #222222; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large; text-align: left; vertical-align: baseline; white-space: pre-wrap;"> The Kalpavriksha is a divine, wish-fulfilling tree mentioned in early Sanskrit literature and Mythology. While the idea of a Kalpavriksha is surreal, the title has been given to many trees over the ages. </span><span style="background-color: white; color: #333333; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large; text-align: left; vertical-align: baseline; white-space: pre-wrap;">O</span><span style="color: black; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large; text-align: left; vertical-align: baseline; white-space: pre-wrap;">ur humble coconut tree is truly deserving of this title. Not to invalidate the claims of other hugely beneficial species, but to honour the most maligned one for sure.</span></div>
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<b style="font-weight: normal;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> We were taught in our Masters of Food Science and Nutrition program to treat the Coconut with suspicion and only in a few instances of liver and pancreatic disease were we ever advised to prescribe it. This is the way the entire world started to view coconut fat after a few studies showed that it increased cholesterol levels and risk of heart disease.</span></span></div>
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<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> However, apparently these studies used partially hydrogenated coconut oil which, as everyone now knows, is a trans-fat. Similar studies also vilified all saturated fats around the same time. Can you believe none were conducted on unprocessed coconut oil let alone cold-pressed organic (which is the gold standard)? So we have been mightily misled as regards our South Indian staple’s actual healing power. </span></span></div>
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<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">This table displays the nutritional content of different parts of the coconut used: </span></span></div>
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<table style="border-collapse: collapse; border: none;"><colgroup><col width="77"></col><col width="77"></col><col width="78"></col><col width="77"></col><col width="77"></col><col width="77"></col><col width="163"></col></colgroup><tbody>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Form of Coconut</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Calories (per 100g / ml)</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Saturated Fat (per 100g / ml)</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Dietary Fibre (per 100g / ml)</span></span></div>
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<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Protein (per 100 g / ml)</span></span></div>
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<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Sugar</span></span></div>
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<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Other important nutrients</span></span></div>
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<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Fruit (CF)</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">354 Kcals</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">30g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">9g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">3.3g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">6g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Iron, Manganese, Copper, Magnesium, Phosphorus, B vitamins, </span></span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Water (CW)</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">19 Kcals</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">0.2g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">1.1g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">0.7g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">2.6g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Sodium, Potassium, Magnesium, Cytokinins</span></span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Milk (CM)</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">230 Kcals</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">21g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">2.2g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">2.3g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">3.3g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Manganese, Potassium, Magnesium, Phosphorus</span></span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Oil (CO)</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">862 Kcals</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">87g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">0g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">0g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">0g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Phytonutrients, antioxidants and MCTs</span></span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Flour </span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">400 Kcals</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">13g (can vary)</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">33g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">13g (can vary)</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">2g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">MCTs</span></span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Sugar</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">375 Kcals</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">0g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">0g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">0g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">75g</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 0px 8px 0px 8px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Inulin, Polyphenols, Antioxidants </span></span></div>
</td></tr>
</tbody></table>
</div>
<b style="font-weight: normal;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #222222; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> You may notice that there is only a mention of saturated fat. This is because coconut fat is mostly composed of saturated fat and for a long time, scientists believed all saturated fats were bad for us but in the past decade, we have seen a turn-around on that theory. </span></span></div>
<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> It is now known that all saturated fats are not equal. Those from plant sources are seen to be of superior quality containing beneficial phytonutrients namely polyphenols which have antioxidant properties. Cytokinins </span><span style="color: #222222; white-space: pre-wrap;">(especially in CW) </span><span style="color: #222222; white-space: pre-wrap;">such as trans zeatin and kinetin show anti-ageing, anti-thrombotic and anti-carcinogenic effects. The fatty acid composition of CO is unique with beneficial saturated fatty acids such as Lauric, Myristic and Caprylic Acids comprising the major percentage of Coconut fat. These are chemically classified as Medium Chain Triglycerides (MCTs) and are credited with increased energy available for immediate use, favourably affecting blood lipid profile, help clear atherosclerosis and speed up metabolism. </span><span style="color: #222222; white-space: pre-wrap;">The coconut is also a good source of fibre, minerals and vitamins.</span></span></div>
<b style="font-weight: normal;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Although pretty much any component from the fruit to the flour is rich in healthy nutrients, the degree to which these are available to the humans who eat them depends on the extent of processing and chemical treatment they have been subjected to. </span></span></div>
<b style="font-weight: normal;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #222222; font-style: italic; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">The following studies and their results deserve special mention:</span></span></div>
<b style="font-weight: normal;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Coconut huskfibre – A decoction from this part of the plant is shown to have antimicrobial, anti- viral, pain-blocking, anti –inflammatory and anti-helminthic (anti-parasitic) activities.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CM and CW both have the effect of healing ulcers and coconut milk is the more powerful of the two.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CO can be used on skin having the effect of the best moisturizer. Much better than commercial mineral oils as proven in one study. Mineral oils such as well known baby oils and lip balms are absorbed (may cause harm), they clog pores and don’t give your skin anything beneficial. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Dietary intake of CO elevates HDL (good cholesterol) and reduces abdominal obesity in both men and women.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Medium Chain Triglycerides (MCT) of CO increase cognitive performance in Alzheimer’s Disease.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Oral intake of CO can be given alongside chemotherapy as it reduces the side effects.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CO has anti-inflammatory activity and has a beneficial impact during fevers .</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CO has been shown to kill candida yeast infection (Urinary Tract Infections, Thrush).</span></span></div>
<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CO has been shown to reduce ruminal fermentation and methanol production in lactating dairy cows. When methane emitted from cattle is labeled as a major cause of global warming, this particular effect takes on new significance. </span></span></div>
<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CO promotes beneficial effects on the cardiovascular system when used in conjunction with exercise.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CO topically applied on wounds can improve healing.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Virgin CO improves liver fat metabolism.</span></span></div>
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<span style="white-space: pre-wrap;"><i><b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">MYTH vs FACT</span></b></i></span></div>
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<span style="white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><u>Myth 1</u>…. Only Virgin Coconut Oil is good……not true…just make sure you buy organic cold-pressed regular coconut oil. It is the best cooking oil as its MCTs don’t break down when heated and the oil’s antioxidant capacity is actually increased on heating.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><u>Myth 2</u></span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">…. Long term usage of coconut oil may not be good for the heart since it is a saturated fat. </span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There is a bias in ‘modern science’ against saturated fats which we are just getting over. We were taught to almost never prescribe this oil for fear of increasing heart disease risk. </span><span style="white-space: pre-wrap;">Coconut Oil in fact raises good cholesterol, HDL and beneficially alters the lipid profile of blood so as to protect the circulatory system and heart.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><u>Myth 3</u></span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">…. Saturated fats present increase weight and may lead to obesity.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">This is not true as MCTs increase the rate of metabolism so the body consumes more energy and burns more fat.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><u>Myth 4</u></span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Coconut Oil is thick and not absorbed easily on skin.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">It is neither sticky nor greasy and is readily absorbed by the body.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><u>Myth 5 </u></span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coconut Oil goes rancid very easily. Not true, cold-pressed coconut oil is more stable than other cold-pressed oils .</span></span></div>
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<div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Children benefit greatly from coconut oil as they need moderate amounts of fat to fuel growth, generate hormones and absorb nutrients from food. Coconut water is said to be the most beneficial and can even cleanse your little one’s intestine of parasites. Active kids also need to rehydrate often and coconut water has the closest electrolyte composition to that of blood.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">How to add coconut into your kids meals:</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Use Coconut oil and flour in your baking and cooking.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Add the oil to curd (in a bowl without sugar).</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Add the coconut fruit (meat) raw in smoothies, milk-shakes, soups, etc or can just be eaten raw.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">The tender coconut water and the tender fruit make a great evening snack.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Coconut milk can be made at home and the residual meal can be dried and used in baking.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Coconut Sugar can be added instead of white sugar as your staple sweetener.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.3800000000000001; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Use the oil, fruit, milk and flour in desserts instead of the usual suspects.</span></span></div>
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<span style="background-color: transparent; color: black; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i><b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Benefits of Coconut for our Mouths:</span></b></i></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> The antimicrobial properties of coconut have now been proven so it makes sense to use it in our mouths for that purpose. To back it up, there are many blogs, articles and videos of people to whom these next 2 practices have made a difference. Everything from plaque removal and whitening of teeth to healing of dead teeth.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: italic; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coconut Oil Toothpaste</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: The ultimate recipe is 1 teaspoon of Coconut Oil + a pinch of baking soda + a quarter teaspoon of turmeric + a few drops of peppermint oil.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: italic; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Oil pulling</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> : This Ayurvedic practice involves swishing coconut oil in your mouth for around 20 – 30 minutes after you brush your teeth first thing in the morning. All the bacteria and toxins from your mouth are pulled into the fat, cleansing it. Plaque in your mouth is not water soluble – it is fat soluble and so it makes sense that only a fat would have the capacity to rid our teeth of this build-up. Studies have shown that at the very least, oil pulling with coconut oil is equivalent to using a mouthwash containing chlorhexidine, your choice.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> If you now choose to go to your nearest organic outlet or online retail site, kudos on making a valuable addition to your kitchen superfood cabinet. However, we must use it sensibly and not overdo it, for that will cause an imbalance and has consequences for the body. Use 1 – 2 teaspoons per day for children and 1- 2 tablespoons of it a day per adult and ensure your family is using other healthy un-refined fats like sesame (til), mustard, groundnut, ghee, etc. If you want to use it only on a weekly basis, that’s OK too. A blend of such fats in your family’s daily diet will supply all essential fatty acids and heal the body.</span></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-63384786862648662972016-11-17T22:43:00.002+05:302016-11-17T22:49:04.262+05:30What Your Child May Be Afraid Of…….And You Had No Idea!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Just imagine if your child suffered a panic attack and severe stress by just looking at a mushroom sitting on a plate or refused to eat any food at all due to an overwhelming fear that it might cause bodily harm. What would life be like for your child and you? Would mealtimes be hellish? Are they at that stage right now? Your child could be suffering from a food phobia.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">LIST OF FOOD - RELATED PHOBIAS: </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">ACEROPHOBIA – Fear of sourness</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">ALEKTOROPHOBIA – Fear of chicken</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">ALLIUMPHOBIA – Fear of garlic</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">ARACHIBUTYROPHOBIA – Fear of peanut butter sticking to the roof of the mouth</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CARNOPHOBIA – Fear of meat</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CIBOPHOBIA / SITIOPHOBIA – Fear of food</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">CONSECOTELAPHOBIA – Fear of chopsticks</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">EMETOPHOBIA – Fear of vomiting</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">FRIGOPHOBIA – Fear of cold things</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">GEUMOPHOBIA – Fear of taste</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">ICHTHYOPHOBIA – Fear of fish</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">LACHANOPHOBIA – Fear of vegetables</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">MAGEIROCOPHOBIA – Fear of cooking</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">METHYPHOBIA – Fear of alcohol</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">MYCOPHOBIA - </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fear of mushrooms</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">OENOPHOBIA – Fear of wine</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">OSTRACONOPHOBIA – Fear of shellfish</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">PHAGOPHOBIA – Fear of swallowing</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">PNIGOPHOBIA – Fear of choking</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">THERMOPHOBIA – Fear of hot things</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">TOXOPHOBIA – Fear of being accidentally poisoned</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">XANTHOPHOBIA – Fear of the colour yellow</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">“A Phobia is a confused state” says B. Mallika, a counsellor based in Chennai. A child who suffers from a phobia is unable to communicate and express what they are going through. More importantly, parents aren’t teaching them how to do so and often react in frustration.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Phobias can be present in an individual from a very mild degree to extreme forms which severely impact quality of life for him or her and people around them. If you recognise that your child or family member has symptoms, it is time to get help from a mental health professional. </span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Let’s look at a couple of more common food phobias to get an insight into the suffering that people with these conditions go through.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Cibophobia / Sitiophobia: </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Quite literally, it is the fear of food. It is not linked to body image and is thus distinct from anorexia and bulemia. As in all other phobias, the extent of the fear is revealed by severity of symptoms. A person suffering from this disorder is convinced that eating certain foods (mostly mushrooms, cheese, pickles, eggs and milk) will cause great bodily harm. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> He/She would be concerned with expiry dates on food packaging and tends to overcook foods to the point of burning them to avoid microbiological contamination. Psychological stress after consuming such a food may result in nausea, vomiting and physical trembling. Chest pain, shortness of breath and other symptoms of severe anxiety may also arise. Every case is different because every individual, their thinking patterns and triggers of the fear are different.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Some psychological symptoms are</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Knowing your fears are unreasonable yet feeling powerless to control them.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.295; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">A feeling of anxiety when you think about or are exposed to eating foods you are afraid of.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.295; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">The feeling that you must do everything possible to avoid eating.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">You are unable to function normally because of your anxiety.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Sufferers often don’t drink and eat enough to supply adequate nutrition and may as a result, have nutritional deficiencies and health problems. They then need nutrient supplementation to maintain health. Some children and even teens will refuse to eat solid foods. Their condition can disrupt family harmony and such children experience isolation by their peers. Sleep is impacted. Bed-wetting, nightmares, refusal to sleep alone and other behavioural issues are usually present.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> A mental health professional is the best person to assist a child with such symptoms. That being said, drugs and medication may tackle only the symptoms apart from having side effects. A recent study in the US concluded that 90% of children on medication for behavioural problems didn’t require them at all! Even if medication is necessary, it would not address the patterns of thinking that are actually the core of the problem. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Food Neophobia:</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Neophobia is the fear of anything new. Sufferers of food neophobia reject new and unfamiliar foods. It usually first appears in infants between the ages of 12 – 24 months and is thought to be an evolutionary trait to protect babies from eating poisonous / harmful foods. Acceptance of new foods until the age of 5 years may often require at least 5 – 10 exposures to a particular food. Older children and adults are mostly capable of overcoming it. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Neophobias in children can be lessened in degree or even overcome through their role models (parents, teachers, superheroes, peers, etc). If they create a positive impression, the child may be influenced to try new nutritious foods. </span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Speaking of which, the food groups most often disliked are dairy, cereal grains and pulses, meat, fish, vegetables and fruits. As with cibophobia, neophobia restricts food choices and can lead to nutritional deficiencies without proper intervention. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">How do Food Phobias Develop? </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Children may develop cibophobia whilst eating in front of authoritative figures. Child abuse and news of a death of someone close to them can also trigger this phobia in tender minds. Phagophobia, the fear of swallowing is said to be directly related to the vocal chords. When they are tight, constricted and won’t open fully this signifies that communication is suppressed in this individual. She/He does not know how and is not encouraged to be open and communicative. They are suppressed and told to be quiet often. They might be mocked, scolded and have low self esteem. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> When this environment alters, when children are encouraged to read aloud, sing and tell stories and express themselves without fear of repression, they start thriving and the degree of the phobia is lessened and often disappears completely. Studies have also shown that children who are allowed to touch and play with their food are much less likely to develop food neophobia. </span></span></div>
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<span style="background-color: transparent; vertical-align: baseline;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="white-space: pre-wrap;"> Surprising isn’t it? Fear usually thrives in negative, dis-empowering, oppressive environments. Every family goes through rough patches but parents should be careful that their children are not impacted as the stress produced is harmful to their physical and emotional health.</span></span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> If you make negative statements about a child as s/he eats, the less s/he will eat and the converse is also true – More appreciation and encouragement is related to increased weight of the child. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Food phobias (and any other type of phobia) not only impacts the sufferer and their quality of life, they affect family members as well. A harried mother trying desperately to feed her child will soon despair and vent her frustration on other family members. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Mealtimes become a battleground and the family’s focus may be on the child suffering, relegating the needs of siblings to the background. Individual stress levels increase, affecting their short term and long term health. Parents whose child(ren) are fussy eaters tend to be frustrated and that condition affects how they view, love and parent that child. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> According to Mallika, The first reaction to anything new is that our body objects to it. Consider that for a moment. The body says ‘No’ to any new experience, even if it’s a fraction of a second before both body and brain learn to accept the new experience. This means that parents can also show the way to their children by teaching them to differentiate between positive and negative experiences, establish rules, guide them as to how the world works, what they can transform and what they must learn to accept. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Learning to accept the new – both comfortable and uncomfortable is a valuable life skill that needs to be instilled very early by parents, family and teachers. What is also critical is that all this needs to be done with empathy and with a view to empower children. There is no way to guarantee this 100% but what matters is being aware of and acting on this responsibility.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> So what else can we do to prevent or mitigate food phobias from developing? Sit down to a family meal as often as possible. Teach your children that they eat food to nourish their bodies and make sure you are transitioning to a super healthy and nourishing eating pattern. Allow them to eat how much they choose because they can recognise when they are full. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Movement and exercise is just as critical for young bodies and minds. The more they move, climb, jump, commune with nature and laugh the clearer their head and heart will be. As B Mallika says, “Fear is darkness, Clarity is Light”.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">The edited version published in the October 2015 issue of Parent Circle....</span></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-35063811621331587512016-11-17T22:19:00.004+05:302016-11-17T22:19:46.193+05:30Say No To Caffeine <div dir="ltr" style="text-align: left;" trbidi="on">
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Caffeine is a Drug</span></span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large; white-space: pre-wrap;"> The Union Health Ministry will soon issue an order that asks beverage manufacturers to carry a mandatory caffeine content warning label prominently on their packaging… “Not recommended for children, pregnant, lactating women or persons sensitive to caffeine.”</span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> Energy drinks, all laden with caffeine, will have to cease using the ‘Energy’ tag and instead realistically be called ‘Caffeinated beverage’. These will carry a warning label stating the following “Not recommended for children, pregnant or lactating women, persons sensitive to caffeine and sportspersons”. In addition, the packaging also needs to warn consumers “No more than 2 cans should be consumed per day”.</span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> Why all this fuss? Study after study has shown caffeine to act in the body as an addictive substance does. Just like sugar, nicotine or alcohol. It especially has radical, measurable side effects if consumed by children. Just as in the case of many medications, a reduced dose of caffeine does not mean reduced consequences in young ones. Caffeine’s effects are magnified even at low levels of intake.</span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> OK, so you never give your children coffee. What about soft drinks? Does your teen spend some pocket money on energy drinks or even colas on the way home from school or even at a social event with friends? How about processed coffee flavoured chocolates or milk drinks? Did you think dark chocolate was safe for kids? Not if they consume half a bar… they’re getting too much caffeine.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">What are the effects of caffeine consumption in children? </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Jitteriness (inability to keep still for short periods), trembling hands, difficulty in concentrating</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.295; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Anxiety and irritability </span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.295; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Headaches</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Upset digestion</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.295; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Dehydration – caffeine is a diuretic which means it causes flushing of water from the body. Definitely no cold drinks on hot summer days.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Difficulty sleeping</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: italic; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.295; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: italic; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Increased heart rate</span></span></div>
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<span style="background-color: transparent; color: black; font-style: italic; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Increased blood pressure</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">List of processed products that contain caffeine:</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Regular coffee powder</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Instant coffee powder </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Regular Black Tea leaves and tea made from this</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Instant tea mixes or ready-to-drink teas</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Red Bull, normal can contains 112 mg of caffeine</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Red Bull, sugar free – 80 mg of caffeine</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Mountain Dew</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Diet, Zero and regular Coca Cola</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Diet and regular Pepsi</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Thumbs Up</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Coffee-flavoured milk drinks, biscuits and chocolates </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Dark Chocolate</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Coffee liqueurs</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">. Weight loss supplements (which aren’t meant for children anyway)</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> Many other products also contain small amounts of caffeine unless labeled ‘Decaffeinated’ (which may be worse, chemically than caffeinated itself). It is always better to stay away from processed foods for this and many more reasons.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Green tea also contains a nominal amount of caffeine. One cup of coffee contains 100-150mg of caffeine; a cup of green tea has only about 25mg of caffeine. However, there are many variables affecting these numbers. For example, the caffeine content of different types of green tea can vary; also a longer brewing period can result in more strongly caffeinated tea.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Green tea contains two other stimulants in addition to caffeine. These substances, theobromine and theophylline, may affect heart rate and the central nervous system in a way somewhat similar to caffeine. These substances are also found in chocolate.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> The combined stimulant effects of caffeine, theobromine and theophylline in green tea may be balanced by another substance in the tea, the amino acid L-Theanine which simultaneously calms the nervous system and enhances concentration abilities. So green tea may not be suitable for children below the age of 15 years, however older children may consume in moderation.</span></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> How does caffeine affect our family’ bodies? When you consume caffeine, the drug begins its effects by initiating uncontrolled neuron firing in your brain, according to Stephen Cherniske in his book, </span><span style="background-color: transparent; color: black; font-style: italic; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Caffeine Blues</span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. This excessive neuronal activity triggers your pituitary gland to secrete a hormone that tells your adrenal glands to produce adrenaline, cortisol and nor-epinephrine. This process puts your body in "fight-or-flight" state and when this adrenal high wears off later, you feel the drop in terms of fatigue, irritability, headache or confusion.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> On regular consumption of caffeine containing products, your body enters a state of adrenal exhaustion. Your caffeine consumption has simply pushed your adrenal glands so much that they've burned out, making you more and more tired over time. This over production of stress hormones also takes a toll on health, mainly weight gain and under-functioning of several important physiological processes. The heart and liver are also affected. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> A study examined Caffeine’s effects at a low dose in youngsters and found that post pubescent teenage boys showed the most vulnerability to Caffeine’s side effects. The Canadian Government’s guidelines for children aged 4-6 years sets a maximum of 45 mg per day. One cup of filtered coffee contains approximately 150 mg of caffeine per 250 ml and the same quantity of Pepsi contains 55 mg. Caffeine is not a ‘necessary nutrient’ by any standards so it can also be present at 0% in your children’s diet.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> These are several great incentives to minimise caffeine consumption yourself and in your children. All the more necessary for pregnant and breast-feeding women to avoid caffeine. In addition, moderate caffeine consumption in these critical phases increases the risk of miscarriage, difficult labour and finally, can result in low birth-weight babies.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> Add to this the fact that stopping caffeine consumption results in withdrawal symptoms, now you know why Caffeine is labelled a ‘DRUG’.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> In terms of stimulants, it is tough to keep abreast of the latest chemicals being used in foods and drinks. If you see Guarana (40 times as potent as caffeine and lethal when combined with it), Taurine and Ephedrine on any product, put it down and look for a genuinely natural alternative if absolutely necessary.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> Last year, of numerous energy drink related reports at the US National Poison Data System, 50% were in children younger than 6 years! They didn’t go out to a store and buy those drinks….they found them at home. Which brings me to the point…can you really monitor your kids 100% of the time? Don’t leave caffeinated beverages unattended to at home, just like you keep all poisonous chemicals out of reach. These cause harm and children don’t really understand the possible consequences.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"> Lastly, I stopped drinking coffee regularly a few months ago. Immediately I noticed withdrawal symptoms which subsided after a week. I noticed more clarity of thought, positivity and most importantly, regularized sleep pattern. I do have a cup now and then (and I notice the consequences too) but I mostly drink green and herbal teas when I need them which contribute to my health.</span></span></div>
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<span style="background-color: transparent; color: black; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><i>Why Carbonated and Energy drinks are not a good idea besides their caffeine content….They</i></span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Contain acids which erode teeth enamel besides having many harmful effects on the body</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Contain sugars which are harmful for metabolism and cause dental caries too.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Artificial sweeteners in diet drinks have been linked to everything from cancer to sugar cravings!</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Contain a chemical cocktail of additives, some of which have been proven to cause cancer</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Affect children’s delicate metabolism and promote obesity</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Cause satiety with no nutrients and are consumed instead of nutrient dense, healthy snacks. Therefore, children may exhibit signs of nutrient deficiencies (easy fractures, low energy, etc.)***</span></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="white-space: pre-wrap;">Snapshot of the edited version of this article published in the Dec 2015 issue of Parent Circle...</span></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="white-space: pre-wrap;">Feedback on the above article.....</span></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-35616170085377485802016-11-15T22:37:00.003+05:302018-01-10T14:58:29.101+05:30Beginning at the End....<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "verdana" , sans-serif; font-size: large;"> The end result of digestion, that is. So why start here when knowing what to eat is so critical right now? Hopefully, going through this information could present your family with a clear 'Before' picture as to what is going on with your guts. This post could help you all get started with some basic changes to food and water habits right now.</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;"> Every person has different bowel habits. Some may just move their bowels once a day although emerging data may suggest more than once a day is optimal since we eat more than just once too. That, along with squatting on an Indian-style toilet and going first thing in the morning are indicators that things are well. </span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><br /></span> <span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"> You don't need to worry in case this isn't you (or your children), just start drinking more water and including more fibre for yourselves. As we go through more nutrition info in the coming posts, make changes and you will be wonder-struck at the difference in quality of life.</span></span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"> I am attaching a few infographics at the end which will obviate reading through a looooong post on poop! I do want to share a habit that we (my son and I) have adopted...squatting. To clarify, we have western-style loos at home but since reading up on the benefits of squatting </span><span style="font-family: "trebuchet ms" , sans-serif; font-size: large;">for optimal bowel movement, we've 'adapted'. Here are some pics that clarify......</span></span><br />
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<span style="font-family: "verdana" , sans-serif; font-size: large;"><a href="https://2.bp.blogspot.com/-vZWmBatnlDc/WCtACy663HI/AAAAAAAAA0s/PAqsVvRIJ-Qi0lPlcj1EfwPqTI7ztozlwCLcB/s1600/IMG_20160705_235136.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-vZWmBatnlDc/WCtACy663HI/AAAAAAAAA0s/PAqsVvRIJ-Qi0lPlcj1EfwPqTI7ztozlwCLcB/s320/IMG_20160705_235136.jpg" width="200" /></a><a href="https://1.bp.blogspot.com/-S9UPmySGevo/WCtAC7-nQkI/AAAAAAAAA0w/CQoO8srixccDwMWAm-sOF4bgIExI94C2wCLcB/s1600/IMG_20160705_235236.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-S9UPmySGevo/WCtAC7-nQkI/AAAAAAAAA0w/CQoO8srixccDwMWAm-sOF4bgIExI94C2wCLcB/s320/IMG_20160705_235236.jpg" width="138" /></a></span></div>
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<div class="wpview-wrap" data-wpview-rendered="" data-wpview-text="%5Bgallery%20ids%3D%22102%2C103%22%20type%3D%22rectangular%22%5D" data-wpview-type="gallery" style="border: 1px solid transparent; clear: both; color: #3d596d; line-height: 25.5px; margin-bottom: 16px; position: relative; width: 679.922px;">
<div class="wpview-selection-before" style="-webkit-user-select: text; border: 0px; clip: rect(1px 1px 1px 1px); height: 1px; left: 0px; margin-bottom: 24px; outline: 0px; overflow: hidden; padding: 0px; position: absolute; top: 0px; width: 1px; z-index: -1;">
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<iframe class="shortcode-frame shortcode gallery-shortcode" frameborder="0" height="409" sandbox="allow-scripts" src="https://wpcomwidgets.com/render/" style="-webkit-user-select: none; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; display: block; max-width: 100%; width: 679.922px;" width="680"></iframe><span style="font-family: "verdana" , sans-serif; font-size: large;">To summarise, if your child can squat on their toilet seat or use a 'regular stool', it will help them clear their bowels completely, eliminating that constipation-related irritability. For adults stuck with western-style WCs, sitting with your feet up on this stool....... joy, pure and simple...check out the material below!</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">A product only an innovative American could come up with.......</span></div>
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<span style="color: #3d596d; font-family: "merriweather" , "georgia" , "times new roman" , "times" , serif;"><span style="font-family: "verdana" , sans-serif; font-size: large; line-height: 25.5px;"><a href="https://www.youtube.com/watch?v=YbYWhdLO43Q" target="_blank">Squatty Potty</a></span></span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><br /></span> <a data-mce-href="http://www.amazon.com/review/R3SNTSII1C8R1X" href="http://www.amazon.com/review/R3SNTSII1C8R1X" style="color: #00aadc; line-height: 25.5px;" target="_blank"><span style="font-family: "trebuchet ms" , sans-serif; font-size: large;">And a hilarious review of this product</span></a></span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">Here are the infographics promised.....some info is repetitive but we move our bowels daily too, so.....</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">Found these on <a data-mce-href="http://blog.naturessunshine.com/en/best-poo-infographics/" href="http://blog.naturessunshine.com/en/best-poo-infographics/" style="color: #00aadc;" target="_blank">this website</a> ....</span></div>
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<a href="https://cascadeofwellness.files.wordpress.com/2016/07/poop-infographic-family-friendly-version1.png?w=680" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Poop-Infographic-Family-Friendly-Version" border="0" class="alignnone size-full wp-image-80" data-mce-src="https://cascadeofwellness.files.wordpress.com/2016/07/poop-infographic-family-friendly-version1.png?w=680" data-wpmedia-src="https://cascadeofwellness.files.wordpress.com/2016/07/poop-infographic-family-friendly-version1.png" height="400" src="https://cascadeofwellness.files.wordpress.com/2016/07/poop-infographic-family-friendly-version1.png?w=680" style="height: auto; max-width: 100%;" width="127" /></a><span style="font-family: "verdana" , sans-serif; font-size: large;"><span style="height: auto;"><img alt="the-facts-about-poop_50290b4a06f05_w587" class="alignnone size-full wp-image-81" data-mce-src="https://cascadeofwellness.files.wordpress.com/2016/07/the-facts-about-poop_50290b4a06f05_w587.jpg" height="640" src="https://cascadeofwellness.files.wordpress.com/2016/07/the-facts-about-poop_50290b4a06f05_w587.jpg" style="height: auto; max-width: 100%;" width="259" /></span><img alt="poop-facts-infographic" class="alignnone size-full wp-image-82" data-mce-src="https://cascadeofwellness.files.wordpress.com/2016/07/poop-facts-infographic.jpg?w=680" data-wpmedia-src="https://cascadeofwellness.files.wordpress.com/2016/07/poop-facts-infographic.jpg" height="400" src="https://cascadeofwellness.files.wordpress.com/2016/07/poop-facts-infographic.jpg?w=680" style="height: auto; max-width: 100%;" width="333" /></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-69499246172383119492016-11-15T22:30:00.000+05:302016-11-17T22:01:31.432+05:30Post - Festival Detox<div dir="ltr" style="text-align: left;" trbidi="on">
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<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Getting back to best health after a
festival, wedding, vacation or any other occasion during which any quantity of
rich food is consumed for a few days, is always a challenge. One’s commitment,
too, has to be renewed at the earliest. </span></span></div>
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<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Of course, you can consciously shift
towards healthier versions of traditional preparations yourself but it may not
be possible to avoid everything offered when out socialising. When you and your
family have eaten out (including bought foods like sweets, savouries and
catered food) especially, it is critical to cleanse your bodies of the
additives such as colouring, flavouring, preservatives, etc. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> You may have heard of juice cleanses in the
media. These may or may not work but even if you opt for one, never consume
only liquids for more than two days. Also, it is not safe for you to administer
such a diet to children under the age of 18 years. If it is medically required,
it is best done with the guidance of a Nutritionist. Juice cleanses and
detoxification protocols do have value for adult health but do so in
consultation with medical / alternative health professionals always.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Real body cleansing can happen easily and
tastily, with the right kind of foods and liquids. So is this all about a
‘diet’?<i> No.</i> This is about making radical
changes in eating for a total of 1 WEEK. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> If you sustain the majority of good
habits created during this time, natural and perpetual cleansing will make you
and your family glow with health.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> What to eat….It is always best to choose
organic products for detoxification and yes, these foods can be cooked. Cooking
with less water and for only a short duration will help retain nutrients. As
far as possible, eat stuff raw. <i>Stock up as
much as possible before Diwali (or any other occasion<a href="https://www.blogger.com/null" name="_GoBack"></a>) or
else you’ll be hard pressed for time to shop as you start the work and school
week.</i></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><i><br /></i></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><i><br /></i></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<b><i><span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Best Ingredients to Use…..<o:p></o:p></span></span></i></b></div>
<div class="MsoNormal" style="text-align: left;">
<b><i><span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></i></b></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Whole
grains</span></b><span lang="EN-IN"> ….Millets, Oats, Brown and Red rice, etc.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Whole
Pulses</span></b><span lang="EN-IN">….Sprouts, Whole grams like Channa, Moong,
Horse gram, etc.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Raw
Veggies</span></b><span lang="EN-IN">….Green leaves and veggies, colourful
vegetables.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Fruits</span></b><span lang="EN-IN">…..Regional and seasonal varieties are best.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Seeds
and nuts</span></b><span lang="EN-IN">….Pumpkin, watermelon, flaxseeds, walnuts
and almonds.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Dairy</span></b><span lang="EN-IN">….Organic milk, curds, cheese if possible. If not, limit dairy
intake to just bare minimum in adults and half of usual quantity for kids (or
cut out completely for the duration– they will be making up on Calcium and
Protein with nuts, seeds, green leaves and sprouts).</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Meat</span></b><span lang="EN-IN">…. Consume once or twice this week if you need to. Choose organic,
grass fed poultry and wild caught fresh water fish…. Marine fish have higher
levels of mercury and other heavy metals. Ordinary meat and poultry contain
antibiotics and residues of other chemicals.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Healing
Cooking Oils</span></b><span lang="EN-IN">....Organic cold pressed coconut /
sesame / mustard / kardi (safflower) / olive oils. Organic and cold pressed
oils retain the highest amount of healing properties in those oils. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><span lang="EN-IN">Superfoods</span></b><span lang="EN-IN"> (all organic as far as possible) like Green / Herbal Tea, Amla
(gooseberry), Methi sprouts, Hemp seeds / oil, Avocados, Wheatgrass (fresh or
powder), Kombucha, Spirulina and Chia seeds. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><span lang="EN-IN" style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">1 – 2 litres of <b>purified water</b> (depending on age). 2 + litres for adults.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<b><i><span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Must Avoid at All Costs…..<o:p></o:p></span></span></i></b></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Sugar or jaggery, any food with added sugar
(candies, chocolates, baked goods), processed and fast foods, coffee, milk tea,
foods from external vendors (including eating out as well), starchy refined
foods such as white rice and white bread, refined oils, deep fried foods and
every other type of food you ever heard was bad for you (just in case I missed anything),
too.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> <b><i>Specific</i> foods</b> and spices that <b>aid </b>in
detoxification -</span></span><br />
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Include a lot of these during this week and use them regularly
in large quantities from now on.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Coriander, Garlic, Papaya (with seeds),
Watermelon (with seeds), Lemon (with seeds), Moong (green gram) sprouts or any
sprouts for that matter, Beetroots, Turmeric (raw and powder), Flaxseeds (don’t
roast), Almonds, Avocados, Cabbage, Cinnamon, Ginger, Pineapples, Sesame seeds,
oil and butter and Wheatgrass.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> <i>Inputs
from Creative Movement Expert, Mrinalini Sekar:</i></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Cleansing through physical activity: </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">“ For children and adults, any aerobic
activities especially those which make you sweat, help to eliminate waste partly
because the skin is a major route for excretion of toxins. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Toxins stored in fat
tissue are released, kidneys filter and excrete unhealthy compounds more
efficiently and exercise also stimulates regular bowel movements. So at least
45 minutes of vigorous exercise / play is essential on the days you are
cleansing your system. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> During festival / vacation time, encourage
children to be active. Even better, walk the talk and keep exercising,
yourselves. Engaging yourselves in
activity empowers you to control festival indulgences. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Don’t forget ‘Dancercise’… organise some
music and create a dance event for everyone who has gathered. Include the very
young children and seniors too!"</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Apart from cleansing through food, also
teach your child to breathe deeply. Enrol yourselves in a Pranayama class and
teach them the importance of breathing properly, especially during physical
activity.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Detox Smoothie Recipes: (Have everyone in your
family drink at least one veggie / fruit combo juice + one green juice during the
day). Add seeds / nuts for more protein calcium and good fats.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">1] Anti-inflammatory Banana-Turmeric
Smoothie: (Credit Rob R, <a href="http://www.yummly.com/">www.yummly.com</a>)</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Ingredients:</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Curds (yoghurt) – 2 cups</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Bananas – 2 big or 3 small </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Mango / apple / orange – 1 no.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Ginger – 1 inch piece, freshly grated</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Forest Honey – 2 tsps</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Lemon juice – 1 no., freshly sqeezed</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Turmeric – 3 tsp</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Cinnamon powder - 1 ½ tsp / 2 inch medium
pc.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Himalayan pink salt – a pinch.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">1 cup water or more if you want it thinner
to serve more people. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Makes 3 – 4 servings. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Blend all ingredients together in a mixie /
blender till a smooth consistency is reached. Play around with the quantities
and innovate.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">2] Green Smoothie: (Chew your green juice
to get your saliva going as it contains enzymes important for digestion and
absorption).</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Ingredients:</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Spinach, Amaranth and Dill (sompukeerai /
sapsige/ savaa / shepu) – 1 small bunch each. (Dill is strongly flavoured so
introduce it cheerfully to your kids)</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Apple -1 no.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Strawberries 1 cup / Orange – 1 no.</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Ginger – 1 inch pc</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">1 cup water or more if you want to dilute
it. ***</span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Natural Colon Cleansers for kids and
grownups…. The colon forms the end of the intestine and its effective
functioning is vital for good digestion and absorption. </span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"> Enemas and colonics may
be required in certain medical conditions but these natural food cleanses do a
good enough job if consumed monthly. Drink any two cleansing drinks twice in
your detox week. Don’t worry if kids (or
you) have loose stools for a couple of days after or if they are a weird
colour. That’s just gunk accumulated in your gut being discharged. </span></span></div>
<div class="MsoListParagraphCxSpFirst" style="text-align: left; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-IN">A)<span style="font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-IN">Add 1 tsp of freshly squeezed
lemon juice and 1 tsp of freshly grated ginger to a cup (200ml) of freshly
boiled and purified water. </span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: left; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-IN">B)<span style="font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-IN">Add 1 tbsp Apple Cider Vinegar,
1 tbsp honey and a teaspoon of lemon juice to a cup of freshly boiled and
purified water.</span></span></div>
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<!--[if !supportLists]--><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-IN">C)<span style="font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-IN">Slice an aloe leaf lengthwise
and remove the valuable gel. Add 1 tbsp of this gel and 1 tbsp lemon juice to a
cup of room temperature purified water, mix well and drink immediately. Use 1
tsp of the two ingredients for children under 16 yrs of age. Add 1 tsp honey if
required. </span></span></div>
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<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">A festival, vacation or wedding doesn’t
even need to be all about the food. Shift the focus (through conversations with
your kids) from food to observing and understanding the actual rituals, meeting
and getting connected to family members, making new friends and playing (a lot,
even you). This is a conscious process and involves effort when you or family
members are otherwise inclined. So get active, disconnect from your electronic
gadgets and have fun this festival season.</span></span></div>
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<span lang="EN-IN"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">The edited version of this which appeared in Parent Circle, November 2015 issue:</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Feedback about this article published in the Dec 2015 issue,</span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com2tag:blogger.com,1999:blog-22480659396838695.post-21472852080151659982016-01-22T21:50:00.001+05:302019-05-06T12:05:22.176+05:30Learning about Nutrigenomics and Epigenetics can be Empowering!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-IN">A</span><span lang="EN-AU"> HEALTHY DIET ALWAYS </span><span lang="EN-IN">TRUMPS</span><span lang="EN-AU"> HEREDITY <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">“We are, quite literally, <i>what we eat</i> as well as
what our <i>parents</i> and <i>grandparents</i> ate”<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> </span></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">------------- Dr
Randy Jirtle, Geneticist.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU"> Remember
when Hippocrates declared “let food be thy medicine and medicine be thy food”?
He knew a fundamental truth which mankind </span><span lang="EN-US">has</span><span lang="EN-US">
</span><span lang="EN-US">started</span><span lang="EN-AU"> re-discovering only over the </span><span lang="EN-US">past</span><span lang="EN-US"> </span><span lang="EN-US">one</span><span lang="EN-US"> </span><span lang="EN-US">and</span><span lang="EN-US"> </span><span lang="EN-US">a</span><span lang="EN-AU"> half </span><span lang="EN-US">centuries</span><span lang="EN-AU">. In the last decade or so it has
actually been a golden age for Nutritionists as more people are willing to work
towards wellness than ever. <o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU"> Also over
the past decade, researchers have been focusing on a mind-boggling new field in
</span><span lang="EN-US">Genetics</span><span lang="EN-US"> </span><span lang="EN-AU">- the fact that you can turn on or
off certain genes simply by the way you live! This field is called Epigenetics,
the study of changes in gene expression caused by </span><span lang="EN-US">outside</span><span lang="EN-US">
</span><span lang="EN-AU">influences
rather than existing gene structure. More importantly, many of these changes
are heritable – they are passed on to your children…</span><span lang="EN-AU"> </span><i><span lang="EN-US">and</span></i><i><span lang="EN-US"> </span></i><i><span lang="EN-US">their</span></i><i><span lang="EN-US"> </span></i><i><span lang="EN-US">children</span></i><span lang="EN-AU">.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b><i><span lang="EN-AU">
Quite simply, your lifestyle, food habits, emotional experiences
(happiness / stress), physical traumas, exercise, chemical / pollution
exposure, etc. can switch either beneficial or harmful genes </span></i></b><b><i><span lang="EN-US">ON</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">or</span></i></b><b><i><span lang="EN-AU"> OFF.<o:p></o:p></span></i></b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU"> We are born
with a set of genes which determine our physical characteristics like eye
colour, hair texture amongst all the other things which make us human. These
genes are responsible for every biological reaction that goes on in the body.
They are essential for everything from our heartbeat to hormone levels. The basic
nature of these genes doesn't change easily. But gene expression / activation /
protection which is influenced by the </span><span lang="EN-US">factors</span><span lang="EN-US"> </span><span lang="EN-US">in</span><span lang="EN-US"> </span><span lang="EN-US">the</span><span lang="EN-US"> </span><span lang="EN-US">previous</span><span lang="EN-AU"> paragraph, then directs critical body
processes affecting aging, preservation of normal health and modifying your
risk for chronic disease. <o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU">
Nutritionists have always maintained that while you are stuck with
certain bad genes, these don't really determine your health – <i>only you can</i>....through
the way you live. That philosophy has been validated by Epigenetics research
which shows that you have more control than you think over whether you will
develop disease or stay </span><span lang="EN-IN">healthy</span><span lang="EN-AU">.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU"> The
implications are </span><span lang="EN-US">life-altering</span><span lang="EN-AU">…….while
we all have disease causing genes that can potentially be activated, not
everyone has the same </span><span lang="EN-US">ones</span><span lang="EN-AU">. For
example, some people have a version of a gene that makes their coffee intake a
risk factor for heart disease while others have the version that effectively
deals with caffeine in coffee such that it actually lowers their risk of heart
disease. That is why different studies
on the same </span><span lang="EN-US">topic</span><span lang="EN-US"> </span><span lang="EN-AU">have found different results – some
studies say the caffeine in coffee is good for you while others find it is not
– because of different genotypes of the subjects! Same goes for alcohol and
chocolate. So the lesson here is ...... <b><i>if you don't have the habit,
don't start it for the sake of your health – it is not worth </i></b></span><b><i><span lang="EN-US">the</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">risk</span></i></b><b><i><span lang="EN-AU"> – </span></i></b><b><i><span lang="EN-US">what</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">if</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">you</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">don’t</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">have</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">the</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">right</span></i></b><b><i><span lang="EN-US"> </span></i></b><b><i><span lang="EN-US">genes?</span></i></b><b><i><span lang="EN-AU"><o:p></o:p></span></i></b></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> The study of
the effect of food and it's components on gene expression has been termed
'Nutrigenomics'. Some findings which have come out of Epigenetics and
Nutrigenomics........<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- Regular exercise switches on around 100
cancer-preventing genes and switches off at least 70 cancer-promoting ones. <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- Regular exercise turns off genes that encourage
storage of excess fat, especially on the liver.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- Don't drink sugar – rich sports drinks while
exercising. This suppresses genes which promote fat-burning!<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU">- Folate or Folic acid which is one of the B - complex
vitamins is considered an important </span><span lang="EN-US">gene</span><span lang="EN-AU">-
protective nutrient – include natural sources of folate like green leafy
veggies and whole pulses and fresh lentils for the whole family regularly.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU">- </span><span lang="EN-IN">Other</span><span lang="EN-IN"> </span><span lang="EN-IN">vitamins</span><span lang="EN-IN"> </span><span lang="EN-IN">and</span><span lang="EN-IN"> </span><span lang="EN-IN">amino</span><span lang="EN-IN"> </span><span lang="EN-IN">acids</span><span lang="EN-IN"> </span><span lang="EN-IN">have</span><span lang="EN-IN"> </span><span lang="EN-IN">been</span><span lang="EN-IN"> </span><span lang="EN-IN">found</span><span lang="EN-IN"> </span><span lang="EN-IN">to</span><span lang="EN-AU">
positively </span><span lang="EN-IN">influence</span><span lang="EN-IN"> </span><span lang="EN-IN">genes</span><span lang="EN-AU">,
</span><span lang="EN-IN">they</span><span lang="EN-IN"> </span><span lang="EN-IN">are</span><span lang="EN-AU"> Riboflavin,
B6 </span><span lang="EN-IN">and</span><span lang="EN-IN"> </span><span lang="EN-IN">Choline,
Serine, Glycine, Methionine and Cysteine. These compounds are omnipresent in a
varied and healthy diet.</span><span lang="EN-AU"><o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- Regular olive oil consumption reduces the expression
of 98 genes involved in the inflammatory responses which cause heart disease
and auto-immune disorders like Arthritis.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-US">- Eating</span><span lang="EN-US"> </span><span lang="EN-US">low</span><span lang="EN-US"> </span><span lang="EN-US">glycaemic</span><span lang="EN-US"> </span><span lang="EN-US">index</span><span lang="EN-US"> </span><span lang="EN-US">carbs (whole
grain cereals and pulses) during pregnancy benefits the foetus </span><span lang="EN-IN">by decreasing it’s risk of developing diabetes in
later life.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU"> So how do we
now utilise this information? It would be easy to get excited and try to keep
track of the latest research on the subject but in reality, developing
affordable genetic testing for the general public in India will take </span><span lang="EN-IN">a</span><span lang="EN-IN"> </span><span lang="EN-IN">couple of </span><span lang="EN-AU">decades...don't
hold your breath. </span><span lang="EN-IN">Firstly, they have to isolate
all the modifiable genes which runs into hundreds of thousands. Then comes
figuring out the effect each gene has and calculating the health implications
thereof. Extremely complex computer algorithms have to be formulated to process
all this data which then has to be interpreted by geneticists. <o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-IN"> Ultimately, the purpose of such exhaustive
research is to customize nutrition advice to an individual’s genetic makeup.
Such a personalized plan would take into account individual nutrient deficiencies.
Customized nutritional supplements may replace every pill in the medicine
cabinet, finally validating the industry that makes them. However, if I’m
around when all this happens, I would still advise you to get most of your
nutrients through natural dietary sources!</span><span lang="EN-AU"><o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span lang="EN-AU"> There is no
need to wait for a test to tell you what you know you should already be
doing..... reduce </span>consumption of <span lang="EN-AU">processed
food, unhealthy fats, sugar and salt; include more natural foods and whole
grains instead and while you are at it – GO ORGANIC. Start exercising at least
4- 5 times a week. Live an active, fulfilling life that includes time for
leisure, meditation and hobbies. Reduce commute time if possible and definitely
exposure to pollution and household chemicals! </span>Also<span lang="EN-AU">,
ensure </span>that <span lang="EN-AU">you eat responsibly before and during
pregnancy and even throughout nursing. It's that simple, preventive action is
always the best.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> Also, don't
worry about single nutrients and their impact on your genes – that's the
problem with nutrition research – they try to isolate the specific data related
to one nutrient at a time but miss the big picture – do <b><i>you</i></b> eat a
single nutrient at a time or a <b><i>balanced diet delivering many known and
unknown beneficial and life-sustaining nutrients?<o:p></o:p></i></b></span></span></div>
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<span lang="EN-AU"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> <o:p></o:p></span></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-43564125520435960972016-01-15T22:50:00.000+05:302016-01-16T21:20:25.461+05:30Vani Hari... up close and book review: The Food Babe Way<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was a sultry September evening at 'Spaces' - a beautiful meeting place for the organically minded citizens of Chennai (although other types of events happen here too). We were gathered to hear Vani Hari, aka, the Food Babe, speak about her journey of discovering a healthy lifestyle, getting off all allopathic medication and becoming an activist who is currently the most feared person by food manufacturers in the US.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After her talk, the contents of which I had already gleaned from her website (and which might not have been too relevant for the current company of small organic farmers and consumers -but did inspire them nevertheless), I was expecting to interview her for Parent Circle, the magazine I write for with a little regularity. She requested that we do it on-line and I acceded with gratitude for then I was able to talk to her for a few minutes on the GMO scenario here, her book (which she signed right there for me and others), her latest investigation and how long it would take to wipe off Monsanto from the face of the earth. She mentioned that she was soon to visit Vandana Shiva, my hero, in Dehradun. I almost swooned.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I had been following Vani Hari and her website <a href="http://www.foodbabe.com/">Foodbabe.com</a> for a year or so and had been blown away by the way she went after food companies for the truth about their products and ingredients. She has no fear and speaks her mind at the risk of on-line and real attacks. This is living dangerously but she wouldn't have it any other way. A champion debater during her school years, this skill has been most useful when constructing successful on-line petitions to 'Big Food' companies to list their ingredients honestly, remove harmful ones and source better foods for their products.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Another wonderful thing she does is support travellers by posting about how to make healthy food choices while on the road which comes from her personal experience of being a successful executive on the road for most of the week. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I could go on and on but you'll get all the info you need about her on her website, <a href="http://foodbabe.com/about-me/">here</a></span><span style="font-size: large;">. I do encourage you to visit, subscribe to her newsletter and use these resources to MAKE BIG CHANGES IN YOUR FAMILY'S HEALTH. Of course, most of the information pertains to foods available in the West but more and more of them are finding their way into local stores and the information on harmful ingredients is relevant world-wide.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Coming to her book, The Food Babe Way.. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It is a quick read for those who read voraciously and are interested in regaining their health through changing how they eat. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Her style of writing is straightforward but full of emotion. Quite passionate about communicating every detail of her journey, she gives a visceral account of the tactics resorted to by food manufacturers to hide what's really in their food and how they bully anyone who dares ask for the truth. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">She demystifies several famous 'diets', weighing their pros and cons. She lists the 'sickening fifteen' chemical non-food ingredients in use by food manufacturers throughout the world and why they should be avoided. The book has many delicious whole and healthy recipes and a list of books, cookbooks, magazines, websites and Alternative Healing institutes which is a great resource for anyone starting their wellness journey.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Vani has compiled a behaviour change program called '21 days of good food and good habits' </span><span style="font-size: large;"> and everyone looking for answers on wellness and healing current disease should act upon these. I disagree with a couple of the points because a lot rides on individualistic treatment and also location specificity. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">For example, Vani recommends drinking a green drink every day.... eating / drinking raw greens in India has to come with a how-to, step-by-step cleaning process since most people here don't buy chemically cleaned greens and these may contain parasites. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">So, after thorough cleaning with water (soak and rinse three times..the last under running filtered water),you might want to blanch the greens for a minute in hot water. Or alternatively, do a potassium permanganate / tamarind soak before the last rinse. Oh, and chew your green (or any other) juice for maximum absorption of nutrients in the gut.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">All in all, a good read written authentically with enough info to turn the head of the most ardent 'zero nutrition food' addict. And, most importantly, giving a new direction to search for wellness. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The world is shifting from blind faith in so-called modern (sometimes even pseudo) 'science' to evidence-based trust in the humblest of Mother Nature's offerings. The pursuit of true wellness is a mirage no longer. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">This movement IS happening, spreading like wildfire - purely based on implementation and results... and all those big conglomerates peddling disease and destruction are running for cover because all the money in the world can't hide the fact that <b><i>humankind doesn't and never did need them in the first place</i></b>.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><i>Coming soon.........Vani answered a few questions in an email interview and this along with my own list of Indian superfoods will be published in a month or so.</i></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-8832370891283180352015-12-10T22:14:00.001+05:302016-01-16T21:21:04.159+05:30Protein Basics<div dir="ltr" style="text-align: left;" trbidi="on">
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">THE
FIRST ELEMENT......PROTEIN <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This article was originally published in Parent Circle magazine, June 2013. I've reproduced it here as first written. The only thing that I would alter is the dairy advice. Research now shows that organic fresh dairy products are the best form in which to consume this food group. Raw, unpasteurized (heated breastmilk too loses half of it's nutritional value) organic milk is best especially for children...if you choose to give dairy. I've previously written on <a href="http://wellnessasacontext.blogspot.in/2012/12/plant-vs-animal-protein.html">Plant vs Animal Protein</a> ...please read both for a full perspective on Protein.</span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Discovered in the 1800's by a chemist
named Mulder, Proteins are still the most researched biological molecules even
today. The human body contains around 50, 000 different proteins, each with
their unique, critical functions to perform.
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Proteins are made up of building blocks
called 'Amino Acids'. There are 20 different amino acids present in human
proteins and of these, 9 are called <i>essential</i>. When you hear this term
applied to any nutrient, it means that the body is not capable of deriving or
producing this compound itself. 'Essential' means that the particular nutrient
needs to be derived from food. <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Amino acids are made up of 4 basic
elements Carbon, Hydrogen, Oxygen and
Nitrogen. These are linked together in different ways and with side elements or
molecules to give each acid their unique character and function. Amino acids
are also the products of protein digestion by our gut. They are absorbed into
the blood stream and form an 'amino acid pool' which is like a bank account
from which the body withdraws what it needs to reconstruct different types of
proteins. <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Once proteins from food are absorbed, they
don't last very long in the body.... some 3 to
5 hours. This is why we need to keep consuming different protein
containing foods on a daily basis, replenishing this stock. The body functions
wonderfully to utilize these amino acids within this short time. If there is an
additional demand, say due to moderate physical activity, the body steps up protein
production and increases it's storage in our muscles. Building of muscle mass
(lean body mass) is a desirable process. <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Proteins figure in <i>every</i> bodily
process...from formation of skin, hair and nails to making sure each cell in
your body receives a supply of oxygen to lifting your little finger. They make
up hormones, enzymes, genetic material, blood, bone marrow and the list goes
on. They are especially critical in phases of life where growth takes place -
childhood, adolescence, pregnancy and lactation. As we age, we lose more
protein, therefore we need to focus even more on consumption to replenish our
protein stores. <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Infancy, childhood and adolescence are
high-growth phases during which protein plays a huge role. If there is any consistent
deficit in dietary protein intake at these times, the consequences can last a
lifetime! <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">If your child's diet falls
short of the first element, the following could result: <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Fatigue <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Decreased muscle mass and in
severe cases - muscle wasting <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Failure to thrive, poor
growth <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Irritability <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Changes in nails, skin and
hair colour <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Anemia <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Frequent severe infections
due to lowered immunity <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Constipation <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Slow healing of wounds <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Sleep problems <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> In extreme protein deficiency, the
respiratory system and heart muscles are weakened - this is seen mostly in
children from impoverished families. <o:p></o:p></span></span></div>
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<b><i><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">FOOD SOURCES can be of 2 types
– Animal and Plant.....<o:p></o:p></span></span></i></b></div>
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There is a scoring for protein called </span><span lang="EN-AU">Protein Digestibility Corrected Amino Acid Score (PDCAAS)</span><span lang="EN-AU">. Based on this, protein derived from animal
sources scores higher than those from plants. Therefore, it was inferred that
animal protein is of higher quality. This information has been so widely spread
but <i>is not true</i>.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU"> Protein
from animal sources (m</span><span lang="EN-AU">eat, fish, poultry, eggs, milk and it's products)</span><span lang="EN-AU"> has been linked to increased risk for many
disorders. Increased animal protein consumption acidifies the blood
necessitating withdrawal of calcium and other salts from your bones to neutralize
it. This process leads to loss of bone mass and increased risk of osteoporosis
as well as erosion of teeth. There are studies now highlighting the influence
of animal protein isolates on activating cancer cells. It is also associated
with </span><span lang="EN-AU">lowered
age of puberty in girls. Excessive animal protein intake is a burden on the
kidneys which have to excrete it and could damage these organs.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU"> </span><span lang="EN-AU">But we
need to view protein more as a 'food package'. Proteins do not naturally occur
in isolation. Most sources of animal proteins also give you saturated fat /
cholesterol, almost no fibre and not too many vitamins. So increasing your
protein intake from animal sources increases your risk for cancer, diabetes and
heart disease among others. <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Have
you ever been asked, as a vegetarian, how you get enough protein? The meat and
dairy industries in the US are said to have links with politicians responsible
for food related policy making and are a powerful lobby in Washington. These
industries, perceiving vegetarianism to be a threat in the seventies, spread
rumours and 'conducted studies' purportedly showing that a vegetarian diet
‘lacked sufficient protein’, leading to protein deficiency. This misinformation
campaign was so successful that even in India, meat eaters often ask their
vegetarian friends how they manage to get their protein. In fact, especially in
North India, there is still a common belief that only meat, egg and dairy
consumption makes you 'strong and healthy’.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Plant
protein for years has been sidelined as an 'incomplete protein' source simply
because several plant foods are missing one or more amino acids. Also, these
don't fare as well in their PDCAAS scores. 80 – 100% of animal proteins are
absorbed by the digestive system but absorption isn't that much less for plant
proteins – it falls in the range of 75 – 90%. Recently, plant proteins have
been getting lots of good press because their 'food package' is much healthier.
When you consume this type, you are also getting fibre, phytochemicals, vitamins
and minerals which build wellness and are <i>as effective</i> in replenishing
the amino acid pool as animal proteins. <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> PLANT
PROTEIN is finally being acknowledged as high quality protein by the scientific
community. This comes after many studies
on vegetarians and vegans. Anyone eating whole and
largely unprocessed vegetarian food, so long as he consumes a couple or more
protein-rich plant foods in a day, will get more than sufficient protein for his
daily requirement. This holds good even for an athlete or body-builder. Such
people who consume largely plant proteins are found to have lower rates of
chronic disease, are more active, more likely to be at their ideal body weight
and 'feel healthier' in general.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> This
doesn’t mean you need to stop eating meat, dairy or eggs. In India, most people
don’t eat meat every day anyway (like they do in the west). Just ensure that
you cook meat healthily with less fat / oil, choose white meat over red meat
and leave out the yolk more than half the time when consuming eggs. <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Also, most people (even vegetarians) in
India consume dairy products like milk, curd, paneer and cheese. These add to
the already abundant protein present in a plant - based diet. Just ensure dairy
products are <i>low fat</i> to make it a healthy 'food package'. The whole
family benefits from eating this way, not just the children.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> These are high protein vegetable foods
–------> <b>dals,</b> <b>pulses, legumes, sprouts, nuts, seeds and
green leafy veggies like </b>agathi, rajakeerai, kuppakeerai, sembu ilaigal
(colocasia leaves), curry leaves, drumstick leaves and manthakkali keerai<b><i>. </i></b>(Of
course, to get the benefit of the protein in greens, you have to consume a
large quantity).<b><i> Cereal grains like oats, whole wheat and whole rice are great sources
too. </i></b>Refining of cereal grains (white rice / maida) can result in at
least 18 – 25% loss of valuable protein
from the grain.<b><i> </i></b>High protein sources which are now popular in India are nuts,
seeds, whole grams and last but not
least Quinoa (originally from South America). <o:p></o:p></span></span></div>
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<b><i><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">PROTEIN SUPPLEMENTATION<o:p></o:p></span></span></i></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU"> If we consume a variety of healthy, whole
and natural foods in a day, we will get enough protein. There are, however,
specific circumstances under which extra protein may be required, for example
…. endurance athletes, undernourished children, people with </span><span lang="EN-AU">chronic disease, injury, infection or
diabetes. In such cases, if deemed necessary, a safe protein supplement should
be taken as per the doctor's or nutritionist's recommendation. Avoid taking
more than prescribed.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Protein
is a big business. Avoid any brand containing the word ‘grow’, ‘muscle
building’, ‘mass’, etc even if you are into hardcore strength training. If your
doctor prescribes it – follow the same rule and take it for the least possible
duration. Just because you train at a gym doesn't mean you need protein
supplements. Be responsible for eating a healthy, well balanced diet to meet
your daily requirement.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The National Institute of
Nutrition states that the recommended dietary protein allowance for Indians is:<o:p></o:p></span></span></div>
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<b><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Age Group<o:p></o:p></span></span></b></div>
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<b><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Protein requirement (gram / kg of body weight)<o:p></o:p></span></span></b></div>
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<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 108.9pt;" valign="top" width="145"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Infants (0-1yr)<o:p></o:p></span></span></div>
</td>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1.4 – 1.6 <o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 108.9pt;" valign="top" width="145"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Children (1 – 10 yrs)<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 152.7pt;" valign="top" width="204"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> 1.2 – 1.4 <o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 108.9pt;" valign="top" width="145"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Adolescents<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 152.7pt;" valign="top" width="204"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1.1 – 1.2<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 108.9pt;" valign="top" width="145"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Adults<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 152.7pt;" valign="top" width="204"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> 0.8 – 1<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 108.9pt;" valign="top" width="145"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pregnancy - 1<sup>st</sup> trimester<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 152.7pt;" valign="top" width="204"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Adult allowance plus an additional 1 gram per day<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 108.9pt;" valign="top" width="145"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2<sup>nd</sup> trimester<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 152.7pt;" valign="top" width="204"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Adult allowance plus an<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">additional 7 grams per day<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 108.9pt;" valign="top" width="145"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3<sup>rd</sup> trimester<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 152.7pt;" valign="top" width="204"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Adult allowance plus an<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">additional 20 grams per day<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 108.9pt;" valign="top" width="145"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Lactation<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 152.7pt;" valign="top" width="204"><div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Adult allowance plus an<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="layout-grid-mode: char; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">additional 20 grams per day<o:p></o:p></span></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">If you eat all the foods
recommended daily and at least 1 or 2 servings of foods recommended weekly, you
will be getting around 70 g of protein or more per day! There is actually a
little more coming in from your veggie intake. So don't panic that you may be
deficient in protein.....this is proof that a wholesome, largely plant-based
diet more than satisfies an average Indian's daily requirement for protein. For
your children, based on their food intake capacity, they too are consuming more
than enough protein for their body weight. Just ensure these basic food groups are
a part of their diet.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: 2.75pt; mso-padding-alt: 2.75pt 2.75pt 2.75pt 2.75pt; mso-table-layout-alt: fixed;">
<tbody>
<tr>
<td style="border-right: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-top-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 109.55pt;" valign="top" width="146"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<b><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Food (Protein Source)<o:p></o:p></span></span></b></div>
</td>
<td style="border-right: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-top-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 121.3pt;" valign="top" width="162"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<b><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Quantity per serving (g or ml)<o:p></o:p></span></span></b></div>
</td>
<td style="border-right: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-top-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 86.1pt;" valign="top" width="115"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<b><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Protein content per serving (g)<o:p></o:p></span></span></b></div>
</td>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 97.4pt;" valign="top" width="130"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<b><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Recommended number of servings<o:p></o:p></span></span></b></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 109.55pt;" valign="top" width="146"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Cereal
Grains (rice, wheat, millets, oats, etc)<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 121.3pt;" valign="top" width="162"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 roti / 1 idli / 1 dosa / 100 g cooked rice or
millet<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 86.1pt;" valign="top" width="115"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1.6 - 2<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 97.4pt;" valign="top" width="130"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">7-10 per day<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 109.55pt;" valign="top" width="146"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Dals, pulses and legumes<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 121.3pt;" valign="top" width="162"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">100 g, soaked or cooked <o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 86.1pt;" valign="top" width="115"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6.4<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 97.4pt;" valign="top" width="130"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3 - 4 per day<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 34.9pt;">
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; height: 34.9pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 109.55pt;" valign="top" width="146"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Milk and Curd (low fat)<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; height: 34.9pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 121.3pt;" valign="top" width="162"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">200 ml<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; height: 34.9pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 86.1pt;" valign="top" width="115"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6.4<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; height: 34.9pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 97.4pt;" valign="top" width="130"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3 - 4 per day<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 34.9pt;">
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; height: 34.9pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 109.55pt;" valign="top" width="146"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Nuts and seeds<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; height: 34.9pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 121.3pt;" valign="top" width="162"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">30 g<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; height: 34.9pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 86.1pt;" valign="top" width="115"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">4.8 – 7.5<o:p></o:p></span></span></div>
</td>
<td style="border-top: none; border: solid black 1.0pt; height: 34.9pt; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; mso-border-right-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 97.4pt;" valign="top" width="130"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 per day<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid black 1.0pt; border-left: solid black 1.0pt; border-right: none; border-top: none; mso-border-bottom-alt: solid black .25pt; mso-border-left-alt: solid black .25pt; padding: 2.75pt 2.75pt 2.75pt 2.75pt; width: 109.55pt;" valign="top" width="146"><div align="center" class="TableContents" style="layout-grid-mode: char; text-align: center;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sprouts<o:p></o:p></span></span></div>
</td>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">100 g, raw or steamed<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">4<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3 - 4 per week<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Paneer and cheese<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">25 - 30 g<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">5 <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 per week<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Egg White<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">35 g (1, medium)<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6.4 <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 – 3 per week<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Chicken / Poultry<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">24 g<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6.4<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 - 2 per week<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Fish<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">30 g<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6.4<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 – 2 per week<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Unsweetened Soymilk<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">200 ml<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">5.8<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 – 2 per fortnight<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Plain tofu (not fried)<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">60 g<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6.4<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 – 2 per fortnight<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Soybean<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">100 g, cooked<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">10<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 - 2 per fortnight<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Quinoa<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">100 g, cooked<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">4.3<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 – 2 per fortnight<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Mutton / Red meat<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">30 – 35 g<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6.4<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 per 3 or 4 weeks<o:p></o:p></span></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-7967896030497364262015-12-10T15:57:00.000+05:302016-01-16T21:21:18.205+05:30A Drop of Golden Sun<div dir="ltr" style="text-align: left;" trbidi="on">
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> When I was studying nutrition over a
decade ago, we learnt that the functioning of D was to support the absorption
and action of Calcium in it's various roles. The past decade has seen an
impressive amount of research into this compound mainly because it seems to
have impacts on the body beyond that of just an ordinary vitamin. Vitamin D is
now being referred to as a hormone since it is manufactured in the body from
sunlight.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
This is due to the fact that Vitamin D Receptors (molecules necessary for
it's entry into cells) are located in over 30 different tissues in our body!
This means that we have probably just hit the tip of the iceberg in determining
what roles it really plays in our bodies.<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
Evidence shows that maintaining adequate levels of vitamin D during
pregnancy, nursing, infancy and childhood lowers risk of the child developing
Type 1 Diabetes and other auto-immune disorders. Vitamin D is required for bone
and teeth mineralization, optimal functioning of blood, acid base balance, essential
for thyroid hormone action, maintenance of muscle strength, brain development
in children, health of our immune system, optimal functioning of cardiovascular
and respiratory systems, insulin production / regulation and involvement in
cell multiplication at a genetic level. This is what science is exploring so
far......there are still miles to go.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">What's worrying is that in
sunshine-rich India, over 40 % of Indians are estimated to be D-ficient.... <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Some of the risk factors: <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Not
getting at least 15 minutes of direct sun exposure daily, remaining indoors for
most of the sunlit hours<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Covering
up and applying sunscreen at all times when in the sun<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Having
a darker complexion (more melanin, more time it takes for skin to produce Vit
D) <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Being
older than 50 years of age (Capacity to produce Vit D from sunshine is reduced
as one ages) <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Being
obese or even just overweight (more fat tissue under skin reduces Vit D
production) <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">High
pollution levels in your city (smog reduces penetration of UV B rays) <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Being
on a severe low fat diet<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Some of the disease risks raised by
D-ficiency.... <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-
Rickets – a bone mineralization disorder seen in children, once rare,
again on the rise. The condition is called osteomalacia if present in adults<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> - Hypertension, sudden death from heart attack and stroke <o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> - Multiple Sclerosis, Type 1 Diabetes, Rheumatoid Arthritis,
Inflammatory Bowel Disease and other auto-immune disorders in children and
adults</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU" style="text-indent: -0.25in;"> -</span><span lang="EN-AU" style="text-indent: -0.25in;"><span style="font-stretch: normal;"> </span></span><span lang="EN-AU" style="text-indent: -0.25in;">Asthma
and respiratory infections especially in children</span></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> - Several
types of Cancers.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU" style="text-indent: -0.25in;"><span style="font-stretch: normal;">-</span><span style="font-stretch: normal;"> </span></span><span lang="EN-AU" style="text-indent: -0.25in;">Decreased
thyroid function leading to goitre</span></span></div>
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<span lang="EN-AU" style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> The risk factors are so much the norm in
our daily lives and so are the consequences. Just evaluate your own risk to see
where you stand. You could be dealing with some of the possible consequences
already or just having niggling back / joint pain. A lot of otherwise healthy
adults and children have also been found to have low D levels in blood –
setting them up for an unhealthy future.</span></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
<div class="MsoNormal" style="mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">So how can you guarantee adequate
Vitamin D levels in your body? Get your serum D3 levels checked. If deficient,
supplementation is key – under your doctor's guidance of course. Especially if
already suffering from it's impacts on your health.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Unfortunately, foods are not a
great source of this vitamin. Some foods that are relatively higher in D
content......<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Fatty fish – Raawas (salmon), Bangda
(mackerel), Chura (tuna), Bhing (herring), Mathimeen (sardines)<o:p></o:p></span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Dairy – milk and cheese<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Egg
yolks<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Mushrooms
(few varieties like Shiitake)<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Cod
Liver Oil<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> For vegetarians, the options are pretty
slim – cheese, mushrooms and cod liver oil supplements. For even meat eaters,
food intake can contribute only a maximum of ten percent of our requirement –
so the main source is still sunshine. <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><i><span lang="EN-AU"> The Root Causes......</span></i></b><span lang="EN-AU">.We Indians are
complexion-conscious and don't wish to be tanned so we use sunscreen – an
additional concern may be skin cancer which of course is relevant but we
needn't shy away from sunshine for fear of it. Also, more worryingly, many
doctors in India are recommending supplementation without really dealing with
the basic issue of sun exposure. The concept of food fortification with D
hasn't taken off in India the way it is in the West. <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><i><span lang="EN-AU">The
Reality.........</span></i></b><span lang="EN-AU">Our
country mostly lies below the 35 degree latitude line, towards the equator. We
get enough UV B radiation from the sun almost the whole year. This is a
sunshine vitamin and our bodies are capable of producing it! The focus should
be on how to empower our skin to make more than enough for our needs, not
solely rely on artificial supplementation.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<b><i><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
The Final Prescription:<o:p></o:p></span></span></i></b></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> <o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Go out in the sun every other day
without sunscreen for at least 15 minutes (or less if your skin burns easily).
If you have a dark complexion, 20 minutes. Make this a conscious, regular
practice – otherwise it will go the way of other healthy habits you
started...and stopped. A sign that your skin is absorbing the UV B rays is a
slight pinkish hue (erythema) developing. Stay in the sun for at least 5 to 10
minutes after your skin turns pinkish. Make sure you expose your arms, hands,
neck, face and feet if not more. This ensures production of the amount you'll
need for a couple of days as well as creating a store for future use. Finally 3
or 4 times a week, every week is what you should be aiming at. <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Ensure your whole family does the same –
encourage your kids to take up out door games and activities. Many schools in
urban centres don't have any playground area.... this means kids have to be indoors all day –
if this sounds like your child's school – ensure their sun exposure yourself.
If your child's school has time dedicated to outdoor play, no need to worry –
but check that it is not excessive and does not occur at the hottest time of
the day or else your child could wind up with dehydration or sun stroke.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; text-indent: -.25in;">
<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> If you live in India, stock up
on sunshine in spring, summer and autumn months. In winter, except for cloudy, foggy
and smoggy days, you should be able to catch some rays during peak daylight
hours. Take supplements only with your doctors consent and only in the dosage
recommended.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Interesting Facts :<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Of the
different types of radiation from the sun – the specific wavelength of Ultra
Violet 'B' rays are required for Vit D production<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l3 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">7-dehydrocholesterol
and ergosterol are the 2 precursors of D found in skin. On receiving UV B
radiation, they form Vitamin D3 which then travels first to the liver and then
the kidney to finally become the active form that the body uses.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l3 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Using
sunscreen reduces absorption of UV B by as much as 95% on that patch of skin<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l3 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Best
time for sun exposure is between 10am to 3 pm, even on cloudy days<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l3 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Exposing
arms, hands, feet, neck and face to the sun means around 25% of your skin's
surface is soaking the rays.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l3 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">UV B
rays don't pass through glass or clothes!<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l3 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">While
Vitamin D toxicity is possible through irresponsible supplementation, the body
has a natural control mechanism for Vitamin D produced by skin so that this can
never cause toxicity<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l3 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--><span lang="EN-AU">Vitamin
D is used in the treatment of Tuberculosis. It also has anti-inflammatory
effects in the body.<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="MsoNormal" style="margin-left: .5in; mso-line-height-alt: 5.0pt; mso-list: l3 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span lang="EN-AU">-<span style="font-stretch: normal;">
</span></span><!--[endif]--></span><span lang="EN-AU"><span style="font-size: large;">Activated
Vitamin D can only be stored in the body for a couple of weeks, which is why
you need regular sun exposure.</span><o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU"><span style="font-size: large;"><br /></span></span>
<span lang="EN-AU"><span style="font-size: large;">An edited version of this article was published in the January 2014 issue of </span></span><span style="font-size: large; text-indent: -0.25in;">Parent Circle...screenshots below</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large; text-indent: -0.25in;"><br /></span>
</span><br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large; text-indent: -0.25in;"><a href="http://2.bp.blogspot.com/-kaPD5n_2UWg/VmlYk8Bv_VI/AAAAAAAAAw8/qQITzDdZA5M/s1600/D.png" imageanchor="1"></a><a href="http://1.bp.blogspot.com/-_EuYrb8e8u0/VmlYpmJ7TII/AAAAAAAAAxI/MDc6EfElMis/s1600/D%2B2.png" imageanchor="1"><img border="0" src="http://1.bp.blogspot.com/-_EuYrb8e8u0/VmlYpmJ7TII/AAAAAAAAAxI/MDc6EfElMis/s1600/D%2B2.png" /></a></span></div>
</div>
Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-62786079462205691512015-12-09T22:23:00.002+05:302016-01-16T21:24:52.718+05:30Edible Gold<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> What are some of the aromas triggered by oranges and yellows?
The citrus tang of an orange, the fresh scent of a lemon, the mouth-watering
sweetness of a mango? Doing our vegetable and fruit shopping may have become a
routine chore. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> We might be limiting our selections to just staples keeping
everyone’s likes / dislikes in mind. The pitfall in shopping this way is that
we often miss out on rediscovering old favourites, experimenting with new
veggies and fruits and of course the nutrients they contain. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> There are many
constraints, some people may argue…..whoever cooks might complain that other
household members are fussy eaters; there isn’t enough time to experiment;
trying new foods or recipes is too much effort, etc. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> What <span lang="EN-GB">if </span>every visit to the vegetable aisle was
filled with wonder, excitement and curiosity? The following paragraphs make a
case for venturing adventurously into the land of golden hued foods.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Phytochemicals are molecules present throughout the cells of
plants, imparting colour and more importantly, beneficial biochemical
properties to them. There are literally hundreds if not thousands of
phytochemicals of which only a small percentage have actually been
investigated. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Yellows and Oranges have a few known nutrients in common.
Carotenoids are the name for a class of compounds which serve the human body as
powerful antioxidants. Some <span lang="EN-GB">Carotenoids</span>
which <span lang="EN-GB">impart those exciting colours are Alpha and BetaCarotene</span>,
<span lang="EN-GB">Lutein</span>, <span lang="EN-GB">Zeaxanthin</span> and <span lang="EN-GB">Beta</span>cryptoxanthin. <span lang="EN-GB">A diet rich in these Carotenoids has
been linked to reduced risk of heart disease and certain cancers. Alpha and
Beta carotene as well as Beta cryptoxanthin can be converted into Vitamin A
which in turn is responsible eye health, immunity, red blood cell production
and growth and development. Lutein and Zeaxanthin are critical to protect the
retina in our eyes from sunlight induced oxidative damage. <o:p></o:p></span></span></div>
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<span style="font-size: large;"><span lang="EN-GB" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Apart from Carotenoids, several other phytochemicals and
nutrients are common in this colour band….Folate, Vitamin C, <span lang="EN-GB">Potassium and VitaminE. Folate is a B Vitamin which is</span>
critical <span lang="EN-GB">during pregnancy for the proper development of the foetus</span>.
<span lang="EN-GB">Under normal conditions this
nutrient is vital for healthy gene expression and lowered risk for heart
disease. Vitamin C is a powerful antioxidant which also is essential in tissue
building. Potassium is an electrolyte necessary for nerve impulse transmission,
muscle contractions and maintenance of heart beat.</span></span></div>
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<span style="font-size: large;"><span lang="EN-GB" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="font-size: large;"><span lang="EN-GB" style="font-family: Arial, Helvetica, sans-serif;"> Vitamin E plays a role in protecting lipids
in blood from being oxidized, thereby reducing heart attack risk. This is just
a summary of their functions…. Actually scientific studies just touch the tip
of the iceberg in terms of how these nutrients and photochemical contribute to
our health. <o:p></o:p></span></span></div>
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<span lang="EN-GB"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The best
part is, we don’t really need to know! The knowledge that they benefit us is
actually enough. This information gives you an insight into how necessary
highly coloured foods are as a part of our daily diet. Just think of how 5-7
serving of fruit and vegetables a day can boost your all-round health.</span></span></div>
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<span lang="EN-GB"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">FOR <span lang="EN-GB">THE VEGGIES</span>……</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Please consume raw as far as possible. But if it needs cooking, steaming and sautéing<span lang="EN-GB"> are the best methods for all
vegetables in general and </span>oranges and yellows in particular since they
are generally soft and easily cooked. The vitamin loss is greater if you
pressure cook, boil in high heat, roast and bake. Doing without these cooking
methods entirely may not be possible but do keep in mind that our main reason
for eating anything actually should be for our body’s benefit.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Maximize nutritional benefits by these additional tips……. </span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-<span style="font-stretch: normal;"> - </span><!--[endif]-->Select the freshest only in the quantity you
need. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-<span style="font-stretch: normal;"> - </span><!--[endif]-->While cooking, chop into larger pieces to
minimize nutrient loss</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-<span style="font-stretch: normal;"> - </span><!--[endif]-->Use medium to high heat for a shorter duration and
add minimal water while cooking to activate the carotenoids in veggies and
release them from the cellular matrix.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-<span style="font-stretch: normal;"> - </span><!--[endif]-->The softer the veggie after cooking, the more
the nutrient <span lang="EN-GB">loss</span>. <span lang="EN-GB">Develop a taste for cooked but crisp
veggies and educate family members (or else you may end up with ‘uncooked’
complaints).</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-<span style="font-stretch: normal;"> - </span><!--[endif]-->Storing for days in the fridge diminishes the
nutritional value.</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-<span style="font-stretch: normal;"> - </span><!--[endif]-->Don’t shy away from adding healthy, cold –
pressed organic oils to yellows and oranges to ensure absorption of the fat
soluble nutrients.</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: large;"><span lang="EN-GB" style="font-family: Arial, Helvetica, sans-serif;"> </span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-GB"> So how many in the list do you buy</span> regularly already? <span lang="EN-GB">Which new fruit or veggie will you try next?
Combine golden fruits or vegetables and get a carotene boost or mix them with
other colours and do share your results (and pictures) with us.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-size: large;"><span lang="EN-GB" style="font-family: Arial, Helvetica, sans-serif;"> An edited version of this article was published in the September 2014 issue of Parent Circle.....</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span lang="EN-GB"><br /></span></span>
<span style="font-size: large;"><span lang="EN-GB"><br /></span></span></span></div>
<a href="http://2.bp.blogspot.com/-v8IPM1JK9vE/VmlbOke0cdI/AAAAAAAAAxU/XQjrw5ehS5I/s1600/Edible%2BGold.png" imageanchor="1"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://2.bp.blogspot.com/-v8IPM1JK9vE/VmlbOke0cdI/AAAAAAAAAxU/XQjrw5ehS5I/s1600/Edible%2BGold.png" /></span></a><br />
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-79409070603783286372014-03-31T23:09:00.002+05:302019-05-08T21:38:36.964+05:30Sugar ... how much is OK?<div dir="ltr" style="text-align: left;" trbidi="on">
<span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"> The journey from Bangalore to Mysore in Karnataka is
one of the most scenic in the country. Particularly attractive are the
seemingly endless fields of sugar cane, especially when they are in bloom.
Having made this trip hundreds of times, my enjoyment of this sight ceased once
I started studying nutrition. I realized that while beautiful and lush greenery
is soothing to the soul, the crop I was admiring was not only water wasteful
and chemical intensive, it was essentially going to become a 'food' that contributes
to our population's ill health!<o:p></o:p></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">All the debate about white sugar has been resolved –
yes, excessive sugar intake over a long period of time really does cause
Diabetes, Heart Disease, Cancer and Asthma in addition to creating a body
environment that promotes other diseases as well. Most scientists,
nutritionists and medical professionals now agree that sugar should rightly be
classified as a 'toxic' substance.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">There is a war being waged against sugary foods around
the world and beginning in India too. Parents especially want laws passed to
make it mandatory for food manufacturers to reduce the sugar present in their
products to a minimum level. They want clearer food ingredient labels as well
to help people distinguish if a product is high in hidden sugars. Also, the
sale of sugary foods is being limited in school zones there. Soon governments
all over will be taking actions – but will these really resolve the problem?
Let's come back to this point in a bit.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">Here in India too, we're not only talking about white,
refined sugar – with a bakery or sweet shop on the corner of virtually every
street, the problem lies in first identifying unhealthy sugary foods:</span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">-<i> Indian sweets and desserts of all types</i></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<i><span lang="EN-AU" style="color: black; font-family: "arial" , "helvetica" , sans-serif;">- Jams, jellies, marmalades and even
ketchup / tomato sauce</span></i></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<i><span lang="EN-AU" style="color: black; font-family: "arial" , "helvetica" , sans-serif;">- Biscuits (especially those with cream
filling) and cookies</span></i></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<i><span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">- Cakes, muffins, pastries, desser,ts,
waffles, pancakes, doughnuts, bread-based sweets like croissants,<span style="mso-spacerun: yes;"> </span>etc.<o:p></o:p></span></span></i></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<i><span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">- Ice cream, ice candies, flavoured
yoghurts, smoothies, srikhands, chocolates, mints, chewing / bubble gum, hard
boiled candy, etc.<o:p></o:p></span></span></i></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<i><span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">- Processed fruit juices, fruit juice
concentrates, reconstituting juice powders, dehydrated fruit pulp snacks, even
fresh fruit juice or milkshakes from a vendor, etc.<o:p></o:p></span></span></i></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<i><span lang="EN-AU" style="color: black; font-family: "arial" , "helvetica" , sans-serif;">- Carbonated (soft) drinks, flavoured
sodas, sports drinks, 'energizing' drinks, flavoured milk or soymilk, etc.</span></i></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<i><span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">- Sugary breakfast cereals including
muesli, energy / nutrition bars, etc.<o:p></o:p></span></span></i></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"> Kids are most susceptible to excessive sugar
intake....look at the list above, some food or the other may make it into your
child's mouth on a daily if not weekly basis.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">The impact of sugar containing foods on children's
systems is much worse...They consume sugary foods at the expense of healthy
ones leading to dental caries and tooth decay, behavioural problems related to
sudden sugar highs and lows, irritability and tantrums. Obesity, insulin
resistance and type 2 diabetes can result from prolonged excessive consumption.
Temporary disturbances like drowsiness and headaches can be seen after a
child's sugar binge.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">Children don't need sugar, even in milk! Least of all
for energy. Sugar and sugary foods cause a sudden increase in blood sugar
levels which is followed by a just-as-sudden drop in glucose levels and this
see-saw effect is responsible for most of the above consequences. Parents
should ensure their child gets enough steady supply of calories from the
COMPLEX CARBOHYDRATES in whole grains, pulses and sprouts in their diet. Even
sugar from fruits and dry fruits is preferable to processed sugar sources.
Refined carbs like white rice and maida products are no good. They affect the
body similarly to sugar. </span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"> There is evidence that excessive sugar intake during
pregnancy too affects your infant's taste preferences so avoid sugary foods and
sugar consumption during this time. While you're at it, reduce your sugar needs
during breastfeeding as well. Though traditional practices may dictate lots of
high calorie sweet foods at these sensitive stages, do your best to avoid them
and educate the elder women in the family.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">There is no such thing as a 'sweet tooth' – these are
only cravings caused by the brain's pleasure centre
becoming excessively stimulated, setting up repeated cravings for sweet foods.
Sugar is dangerous because of it's addictive nature! <o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">The good news is, as you include more whole
grain cereals and pulses, consciously cut out the hidden sources of sugar
listed above and eat fruits when a craving hits, consistently, you will retrain
your brain and body to create a healthy metabolism again. </span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"> Demerara (brown) sugar, honey, jaggery and
palm sugar, while preferable since they haven't undergone as much processing as
the refined white variety, still should only be enjoyed in limited quantities
since they too impact blood glucose levels. <o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">Artificial sweeteners and foods containing them should
be avoided by children at all costs. Their livers are much more sensitive to
the chemicals present in these. Not only that, children (and adults) who routinely use artificial sweeteners or consume
products containing these may develop a dislike for less sweet or non-sweet,
healthy, filling, and highly nutritious foods while consuming more artificially
flavoured foods with less nutritional value. The brain's ability to correlate
sweetness and calorie perception is also affected. <o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="PreformattedText" style="margin: 0in 0in 0pt;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">Even Diabetics don't really benefit from
using such sugar substitutes. The responsible thing to do is to reduce your
need for the sweet taste altogether! Sweets and snacks promoted as Diabetic
friendly are most often high in fat instead – thereby completely unhealthy in
any case.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">So how much is OK? Assuming you are limiting other
sugary foods in the diet, your child and family members can consume a maximum
of 2 to 3 teaspoons (10 to 15 g) of any type of sugar per day. This is however
just the maximum allowance – you can avoid sugar completely and it will be even
safer for all of you!<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="PreformattedText" style="margin: 0in 0in 0pt;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-AU"><o:p> </o:p></span><span lang="EN-AU">Ideally stick to natural foods which are
much healthier but if you must choose processed foods, look at the food
ingredient labels. </span><span lang="EN-AU">Sweeteners can be nutritive (calorie providing) or
non-nutritive (contain negligible calories)...<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b><u><span lang="EN-AU">Nutritive sweeteners</span></u></b><b><span lang="EN-AU"> - </span></b><span lang="EN-AU"><span style="mso-spacerun: yes;"> </span>contain calories so are not really any use for
the health conscious.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<strong><span lang="EN-AU" style="mso-bidi-font-family: Mangal;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span style="mso-spacerun: yes;"> </span>Processed<o:p></o:p></span></span></strong></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><strong><span lang="EN-AU" style="font-weight: normal; mso-bidi-font-family: Mangal; mso-bidi-font-weight: bold;"><span style="mso-spacerun: yes;"> </span>Table sugar / sucrose, </span></strong><span lang="EN-AU">Confectioner's/powdered
sugar, High Fructose Corn syrup, Dextrose, Invert sugar, etc.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="MsoBodyText" style="line-height: 13.5pt; margin: 0in 0in 6pt;">
<strong><span lang="EN-AU" style="mso-bidi-font-family: Mangal;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span style="mso-spacerun: yes;"> </span>Unprocessed<o:p></o:p></span></span></strong></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="MsoBodyText" style="line-height: 13.5pt; margin: 0in 0in 6pt;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><strong><span lang="EN-AU" style="font-weight: normal; mso-bidi-font-family: Mangal; mso-bidi-font-weight: bold;"><span style="mso-spacerun: yes;"> </span></span></strong><span lang="EN-AU">Brown sugar, Fructose or
"fruit sugar", Glucose, Honey, Lactose<span style="mso-spacerun: yes;"> </span>/ milk sugar, Maltose or "malt
sugar", Mannitol, Molasses, Raw sugar, Xylitol, Sorbitol, etc.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><strong><u><span lang="EN-AU" style="mso-bidi-font-family: Mangal;">Non-Nutritive Sweeteners</span></u></strong><strong><span lang="EN-AU" style="mso-bidi-font-family: Mangal;"> – </span></strong><strong><span lang="EN-AU" style="font-weight: normal; mso-bidi-font-family: Mangal;">contain chemicals which have to be dealt with by the liver, therefore
not really any healthier than refined sugar..</span></strong></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span lang="EN-AU"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Aspartame, Acesulfame K, Neotame, Saccharin, Sucralose,etc.<o:p></o:p></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"></span><br /></span>
<br />
<div class="PreformattedText" style="margin: 0in 0in 0pt;">
</div>
</div>
Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com2tag:blogger.com,1999:blog-22480659396838695.post-48954204977980857452014-03-31T23:00:00.000+05:302016-01-16T21:27:37.964+05:30The Salt Shake-up<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"></span></b> <span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">Anyone who has high blood pressure must decrease their salt intake
drastically. Everyone knows that. What is not really understood is that it is <i>because
of our high intake of salt</i> from a young age that we are at risk for heart
disease in later years. In fact, as a nation, we average about 9 g of salt per
day! Indian medical professionals and nutritionists consider the maximum safe
allowance for adults to be 5g.<span style="mso-spacerun: yes;"> </span>Studies
have also linked high childhood salt intake to risk of developing osteoporosis,
respiratory disorders, kidney issues and even stomach cancer in young
adulthood.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><br /></span></span></div>
<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin: auto auto auto -7.9pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-layout-alt: fixed;"><tbody>
<tr><td style="background-color: transparent; border-color: black rgb(0, 0, 0) black black; border-style: solid none solid solid; border-width: 1pt 0px 1pt 1pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 63.85pt;" valign="top" width="85">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">Age Group<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-color: black rgb(0, 0, 0) black black; border-style: solid none solid solid; border-width: 1pt 0px 1pt 1pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 128.15pt;" valign="top" width="171">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">Maximum Allowance of Sodium (mg)<o:p></o:p></span></div>
</td><td style="background-color: transparent; border: 1pt solid black; mso-border-alt: solid black .5pt; padding: 0in 5.4pt; width: 114.5pt;" valign="top" width="153">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">Grams of Salt<o:p></o:p></span></div>
</td></tr>
<tr><td style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) black black; border-style: none none solid solid; border-width: 0px 0px 1pt 1pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 63.85pt;" valign="top" width="85">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">3-6yrs<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) black black; border-style: none none solid solid; border-width: 0px 0px 1pt 1pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 128.15pt;" valign="top" width="171">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">1000mg<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 114.5pt;" valign="top" width="153">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">2.5g<o:p></o:p></span></div>
</td></tr>
<tr><td style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) black black; border-style: none none solid solid; border-width: 0px 0px 1pt 1pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 63.85pt;" valign="top" width="85">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">7- 18yrs<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) black black; border-style: none none solid solid; border-width: 0px 0px 1pt 1pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 128.15pt;" valign="top" width="171">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">1600mg<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 114.5pt;" valign="top" width="153">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">4 g<o:p></o:p></span></div>
</td></tr>
<tr style="mso-yfti-lastrow: yes;"><td style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) black black; border-style: none none solid solid; border-width: 0px 0px 1pt 1pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 63.85pt;" valign="top" width="85">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">Adult<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) black black; border-style: none none solid solid; border-width: 0px 0px 1pt 1pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 128.15pt;" valign="top" width="171">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">2000mg<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt; width: 114.5pt;" valign="top" width="153">
<br />
<div align="center" class="MsoNormal" style="-ms-layout-grid-mode: char; margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt; text-align: center;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;">5 g<o:p></o:p></span><br />
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
</td></tr>
</tbody></table>
<br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">Source: National Institute of Nutrition,
2010 <o:p></o:p></span><br />
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><br /></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">Note - 5 g of salt is equivalent to 1
small teaspoon. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><span style="mso-spacerun: yes;"> </span>- 1 g of salt contains 0.4 g of
Sodium<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
</div>
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"> Sodium is an essential mineral. It is
required for regulation of blood pressure, maintenance of water and acid-base
balancing mechanisms, controls temperature, transmits neural impulses at a
cellular level and plays a vital role in absorption of nutrients and molecules
across cell membranes.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Verdana, sans-serif; mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><u>Symptoms of Sodium / Salt
overload in children:<o:p></o:p></u></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">….stomach discomfort, nausea, vomiting,
cramps and diarrhoea (which lead to dehydration)<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">….high blood pressure!<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">….seizures (especially in infants and
toddlers)<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">….increased thirst and water retention
(puffiness of skin)</span><br />
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><br /></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">Severe salt overload can lead to brain
swelling, kidney damage and even heart failure.<o:p></o:p></span><br />
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><br /></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><o:p> </o:p></span><b><i><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">3 things you need to remember </span></i></b><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><span style="mso-spacerun: yes;"> </span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><i>a) Maximum allowance </i>is just that - an
upper limit beyond which consumption adversely affects health. The <i>actual
requirement </i>for every age is just half this maximum number. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><i><br /></i></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><i>b) Children
below 2 years should not be fed any added salt including from processed foods
below!</i> You may think their food is bland but they don't. Feel free to
introduce other natural flavours and spices. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><i><br /></i></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><i>c) Salt is just one source of
Sodium,</i> there are other hidden sources in our food..... </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><br /></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">-<span style="mso-spacerun: yes;">
</span>Biscuits, breads and other baked foods, sports drinks and carbonated
beverages.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">-<span style="mso-spacerun: yes;">
</span>Processed foods - instant soups and noodles, snack foods, ready-to-eat
foods, batter pre-mixes (dosa / idli / cake), breakfast cereals, muffins, ice
creams, sweet yoghurts,etc. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">-<span style="mso-spacerun: yes;">
</span>Pappads, pickles, chutneys, sauces, mayonnaise, salad dressings, cheese
and butter. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">-<span style="mso-spacerun: yes;">
</span>Fast foods like<span style="mso-spacerun: yes;"> </span>pizzas, burgers,
fried chicken, salads, subs, manchurians and chaats <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">-<span style="mso-spacerun: yes;">
</span>Restaurant foods right from masala dosa to paneer butter masala and
naan.<o:p></o:p></span><br />
<span lang="EN-AU" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><br /></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><o:p> </o:p></span><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">[Food additives such as monosodium glutamate (MSG), baking soda and
powder, disodium phosphate, sodium alginate, sodium benzoate, sodium hydroxide,
sodium nitrite, sodium propionate and sodium sulphite - all increase the sodium
content of foods to which they are added]<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><span style="mso-spacerun: yes;"><br /></span></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><o:p> </o:p></span><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">There are different varieties of salts – kala namak, sea salt, himalayan
rock salt, moon salt, etc.... just check to see whether they contain Iodine or
not. Salt is virtually our biggest supplier of this other critical mineral. <o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><br /></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 5.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><o:p> </o:p></span><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;">To sum up, while salt does impart flavour, we should realize that food
just tastes different with less – it is not 'bland' or 'tasteless'. <i>There</i>
<i>is flavour</i> - the natural flavour of the food! You can even use more
herbs, spices, lemon juice and other flavourings while cooking to tickle the
taste buds. The big secret is that our actual physical daily requirement of
salt is so low that even if you leave out salt altogether, you will still glean
enough sodium from the natural foods you consume! </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="color: black; mso-bidi-font-family: Geneva; mso-fareast-font-family: Geneva;"><br /></span></span></div>
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</span>You can calculate your daily salt intake using the calculator at the
link below....and bring it down to a reasonable level for your family's long
term health. </span><br />
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</span><a href="http://salttest.hul.co.in/">http://salttest.hul.co.in/</a></span> <span style="font-family: Verdana, sans-serif;"><o:p></o:p></span></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-41137273238603920052013-04-21T20:35:00.003+05:302016-01-16T21:45:29.464+05:30You Can Be A Disciplined Eater......<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Let me start by saying that this post isn't just for you but for your entire family. Research shows that when everyone is on board, it is easier to create wellness habits that last a lifetime.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> So why 'discipline' at all in relation to health? Think about it... our entire day is a series of activities that have become second nature to us – we do them without even noticing.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Starting from brushing our teeth in the morning (notice how you always brush in the same order every day?) to accomplishing what there is to do either at home or office, our whole life is a series of daily habits, broken by maybe some weekly or monthly activities!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> How did these habits come to be formed? You probably started out with something that had to be done on a regular basis, did that enough number of times for the process to be 'worn into your brain'. Every thought we think travels across nerve cells – doing something repeatedly creates pathways along the same neural channel until we reach a point where we are able to perform that task without even thinking. It's called ' Neuronal Plasticity' and this is how a habit or set of habits are formed.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Habits are easier made than broken. In fact, once a synaptic pathway has been created for an activity, it can be weakened by disuse but never really eliminated altogether – that's why habits like junk food bingeing, alcoholism and smoking can be resumed in the blink of an eye, almost unconsciously.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> To create lasting wellness, you have to <i>discipline</i> yourself to create new habits. It involves planning and scheduling for new ways of thinking, buying, cooking, eating and exercising.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Firstly recognise the triggers for your unhealthy habits – mostly these would be negative thought patterns about yourself or your health. They could be stress-related. In fact, eating when emotionally charged results in an insidious circle... bingeing or indulging, feeling guilty about it and then telling yourself that “I'm a failure”, “I'm incapable”, “I’m worthless” or “I won't be accepted”.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> This is usually followed by a resolve to do better next time but is forgotten in the face of the next temptation. Sometimes it’s tough to distinguish our normal, largely negative, thoughts from our innate sense of self (the latter is rarely expressed). We think that it's tough to control the way we think but the truth is that it, too, just takes practice. Create synaptic pathways for positive thinking first! This is crucial to the success of your initiative. You can't be half-hearted about this......it takes real commitment.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><i>This article was published in 'Life in Adyar', March 23rd, 2013.</i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Develop
healthy eating habits one at a time, give yourself a week or two of
practice, then incorporate the next important change. So start
exercising daily, after maintaining that for 2 weeks, cut out the
junk food next – do that for 2 weeks and so on. If you build your
wellness like this, not only will you raise your chances of success,
you'll also have enough new activities to keep you occupied for the 3
– 6 months that it takes to imprint the new habits.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A ten-step route to build food discipline :</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1] Your
tongue ‘remembers’ pleasurable eating experiences (high fat,
high sugar, high salt) and this, in part, triggers food cravings.
Giving into cravings regularly makes you dependent on these ‘quick
fixes’, in other words –you’re addicted (yep, just like a drug
or alcohol addict)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2] Do
you want to honour your tongue your whole life? Or will you <i>start
honouring your body?</i>
It has to last you a lifetime and what you choose to put into it
determines your long-term health......<i>really.</i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3] Respect
your body – before you put anything in your mouth, ask yourself 4
questions – <b>Am
I actually hungry or just thirsty?</b>
<b> Do I
have a craving, an emotional need or am I just bored? Will my body
thank me for eating this? Do I really want this?</b>
And after answering these questions another good one to ask is –
<b>What
are some healthy choices I can make instead?</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">4] Be
aware that even the aroma of tasty food can trigger a craving, not
just the sight of it so that you’re <b>alert
</b>to
an <b>impending
craving</b>
(and repeat <b>step
3</b>).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">5] Talk
about your cravings, food addictions and unhealthy habits with
people you trust, tell your family about your new health routine so
that they’re on board. Be brave and say<b>
“No thank you, I’m on a wellness program right now”, </b>when
being tempted.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6] When
you’re being ribbed about ‘being on a diet’; go ahead, laugh
with them – and make healthy choices anyway. Be proud of yourself
and your commitment.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">7] Stand
in front of yourself in the mirror – look carefully over each
physical feature, notice what negative things your mind is saying
about it. Notice any positive things your mind is saying about your
body. Consciously create positive statements about each part of your
body, start accepting and loving yourself, just as you are now. Do
this for at least 10 minutes a day; it will take less time with
practice.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">8] Exercise-----
reduces stress and anxiety, improves your sense of control over your
body and life and serves as a distraction when a craving takes hold.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">9] 'Meditation
is food for your soul, it satiates the hunger that is not satisfied
by food alone. And when your soul is fed, you have less need to give
into unhealthy temptations <span style="color: black;">When
you directly experience the fullness of life, then you have less
need to attempt to fill the void with food.' </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: black;">10]<b> Relax, learn to laugh at yourself</b></span><span style="color: black;">.
When you’re taking your weight loss efforts too seriously, you
experience pressure which only sets you up for quitting </span><span style="color: black;"><b>(failure
in a fitness regime is impossible – there’s never an END to
living healthily).</b></span></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com11tag:blogger.com,1999:blog-22480659396838695.post-29790578375038257202013-04-14T12:33:00.000+05:302016-01-16T21:48:22.580+05:30"World Health Day"<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">.....was a day on which a lot of medical professionals talked mainly about disease......and risk factors and their consequences. The theme though was to focus on Blood Pressure and Salt Consumption..... A valuable statement that was released by not only the WHO but several national medical associations around the world was that each adult should be consuming a maximum of 5 g (1 teaspoon) of salt per day ~ 2000 mg of Sodium per day to prevent heart disease.</span><br />
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However, this post isn't about our salt consumption though I promise that's coming soon....... rather this post is about the medical advice I listened to on World Health Day last Sunday......</span><br />
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I've been treated with the homoeopathic medical system since I was around 12 years of age (when we moved to Mysore in Karnataka). Our Homoeopath, Dr Khader, who is also a close family friend has helped me get through various illnesses that plagued me - from healing my liver (had 2 bouts of jaundice when I was younger) to dealing with viral infections and more (I wasn't exactly a picture of perfect health, especially as a child and young adult).</span><br />
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Dr Khader used to work for a pharma major in the US, always planning to ultimately return to India. He saw first-hand the methods used, unscrupulous dealings and the actual effects these chemicals had on one's body. He also saw the way man has become dependent on artificial materials rather than natural. He decided that this life was not for him and although he worked for a year or two with the same company in their location in India, he chose to give up a cushy job and move back to Mysore with his wife and daughter to practice Homoeopathy.</span><br />
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He makes a difference in several ways...firstly, treating / curing thousands of people through homoeopathy, a gentle, natural system of medicine. Secondly, he owns an organic farm, the produce of which he makes available to his friends and patients for a nominal price. Thirdly, he has addressed hundreds of thousands of people in Karnataka and other states on Organic / Natural Farming.....assisting thousands of farmers mainly in Karnataka to convert to sustainable, natural, organic methods of farming. Finally, he creates awareness among individuals and communities on healthy, earth-friendly living at public speaking opportunities.</span><br />
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His lecture on World Health Day was a combination of advice he has personally given me and countless other patients as well as new nuggets to chew on......I've compiled a list of thought-provoking ideas that he communicated......</span><br />
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--- Disturbing Trends..... Children developing Type 1 Diabetes Mellitus, girls as young as 7 years of age entering puberty, toddlers having seizures and suffering from a variety of autoimmune disorders.</span><br />
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--- Even rising number of cases of breast cancer in women. He was describing watching a 'Run for breast cancer awareness' held recently with everyone in pink shirts. The irony was, did they know what were they really running for? Fighting this type of cancer? Or Prevention? If prevention, then what information are they actually giving women out there to prevent breast cancer?</span><br />
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--- One of the simplest ways to kill two birds with one stone (only figuratively speaking) is 'Breastfeeding'. The natural process of humans feeding their young with the most complete source of nutrition is being sidelined nowadays in favour of formula feeding. There are of course those very real instances of non-availability of breast milk or other feeding problems which need to be dealt with separately but the bottom line is women should by any and every means possible feed their child solely with breast milk for the first 6 months of life. Breastfeeding has a protective effect for women in later life - rate of gynaecological cancers and many other disorders are lower in women who breastfed their children.</span><br />
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--- For children, exclusive mother's milk for the first 6 months of life gives the maximum protection against chronic disease in later life and the strongest immune system during childhood itself! The risk of the above childhood problems then is reduced considerably. A woman can continue breastfeeding for up to 3 years! Needless to say, the maternal diet during these critical phases of life also play a huge role in the health of the foetus / infant.</span><br />
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--- Another way to prevent childhood health disturbances is by feeding your children (after 6 months of age) whole grains - millets (like ragi, bajra, jowar, foxtail, etc), red and brown rice, whole wheat (all preferably organic) and locally grown apart from a variety of whole pulses and legumes. Millets which were once labelled as 'kirudhanya' (lesser grains) have been renamed 'siridhanya' (valuable / rich grains) and are making a comeback into kitchens - explore different ways in which you can use these grains - they contain abundant nutrients and add fibre and variety to the diet. For more info, refer my post on <a href="http://wellnessasacontext.blogspot.in/2012/08/whole-grains-part-2.html">whole grains</a>.</span><br />
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--- A source of ills is our dependence on only two main types of cereal grains - white rice and wheat. White rice has almost no real nutritional value - just supplying refined starch and the problem with wheat is the varieties available now in stores are so hybridized and genetically diverse from natural strains that they have a huge impact on health.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
--- Our country is under the monopoly of food industries and pharma companies -neither of which is really interested in anything but their own profits. Going by the media advertisements, eating healthy food is infra-dig and the real food is all that tasty fast stuff. Unfortunately, natural, whole foods cannot speak for themselves or advertise and are therefore not considered as important by the public!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
--- Processed food available freely across the country is the major culprit of our deteriorating health....there are countless toxic chemical ingredients in these foods that may be regarded as clinically safe but in reality, build disease in our bodies with regular consumption.</span><br />
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--- It's critical to understand that there's no end to living healthily - start making changes that last a lifetime if you want your whole family to reap the benefits - if you want the disorders you started out with or were at risk for, they'll be back the minute you get back to your old ways! Get real - wellness involves creating healthy habits for life...</span><br />
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Parting gem.........</span><br />
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........ include green leaves at least 3-4 times a week in your eating pattern - they are your liver's best friends. They help detoxify the body ongoingly. Try different local varieties - here in Karnataka - honge, amruthaballi, neem, hongone, vandelega, doddipatre, etc. all have medicinal value. Also, don't forget the medicine cabinet in your kitchen - the spices you use on a daily basis are some of the most potent remedies for our ills. For more on this, refer the post on <a href="http://wellnessasacontext.blogspot.in/2012/10/building-immunity-kitchen-secrets.html">Kitchen Secrets</a>.</span><br />
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com7tag:blogger.com,1999:blog-22480659396838695.post-19794053268040863562013-03-28T14:13:00.001+05:302016-01-16T21:52:06.799+05:30Lip - Smacking Dry Tomato Pickle<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> I could eat any kind of pickle day or night but I don't since all pickles add considerably to my daily salt intake. Moderation is my mantra..... sigh. So I have a few faves, Amma's nimbu achar, an Aunt of mine makes a superb lemon peel chutney, vegetable pickle in masala and mustard oil, sour raw mango achar, green tamarind thokku, midi - mavinkai pickle in brine, just to name the ones that have me salivating right now. My favourite is this Tomato Pickle made from a borrowed and improved-upon recipe.</span><br />
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Ingredients:</span><br />
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Tomatoes (firm, a little under-ripe) - 1 kg</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Salt - 5 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Organic, Cold-pressed Oil (any kind) - 5 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Turmeric Powder - 3 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Fenugreek seeds - 3 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cinnamon stick - 1" piece</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cumin seeds (Jeera) - 1 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Red Chilli Powder - 1 - 2 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cloves - 2 pcs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Asafoetida - a pinch</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Garlic (optional) - 2-3 cloves</span><br />
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Before you even start planning to attempt this recipe - be sure of your weather forecast - you need direct bright sunshine giving heat for at least 3 days. If the weather becomes muggy and humidity increases, you might wind up with a fungal growth instead of nicely dried tomato. So the best season in Karnataka to do this is end of Jan through Feb, dry summer. In TN, it would probably be April - June. </span><br />
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Method:</span><br />
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1] After washing and cleaning the tomatoes thoroughly, check to see they aren't bruised or damaged in any way - even a slight amount of rotting could result in spoilage.</span><br />
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2] You can use either naati (round) tomatoes or hybrid ones (oval in shape). The naati variety is sourer but also has more moisture. The hybrid has less water content. A way to balance the end flavour is to use half a kilo of each. </span><br />
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3] Cut each tomato into half, remove the core (green stem end) and slice into thin slivers. Arrange the slivers (1 kilo worth) in 2 large steel plates. Sprinkle the salt evenly over the entire quantity. You can mix it in by hand but this is not really necessary. If you're using garlic, this too has to be sun-dried - chop the garlic finely and spread in a small separate plate.</span><br />
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4] Place these plates in a location which has good direct sunlight for at least 8 - 10 hours daily (unblocked by shadows). Bring the plates in as soon as the sun dips and store in a cool dry place. It will take at least 2 - 3 days of sun-drying for all moisture to evaporate. This dried tomato can now be pickled.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">5] Remove all the dried tomato into a bowl, add the turmeric powder and mix it in so as to coat the whole quantity. If you're using the dried garlic, add it in now. Whip this in a blender for half a minute to achieve a rough paste texture.</span><br />
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6] In a small pan, roast the fenugreek (methi) seeds, cinnamon, cloves and cumin. Powder this spice mixture.</span><br />
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7] Heat the oil in a kadai on medium flame for 2 minutes, add in the tomato paste and stir well, ensuring the paste and oil blend thoroughly. Add the asafoetida, roasted spice and red chilli powders and mix well again.</span><br />
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8] Oil will not separate out since I have suggested only the bare minimum to preserve this pickle. Cook till you can smell that it's done - the tomato will have a cooked aroma and flavour.</span><br />
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9] Store your pickle in the coldest region of the fridge to preserve it for a longer time. It probably won't last beyond 2 weeks because you'll want to taste it every day!</span><br />
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If you're stuck with monsoon weather but really want to make this, there's an instant version.......</span><br />
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Just heat 3 tsp of oil in a kadai on a medium flame, add 1/2 tsp of mustard seeds, when it splutters, add in a pinch of asafoetida and 1 tsp of turmeric powder.You need only half a kilo of chopped tomatoes which has to be added in at this point. Mix well and cover to cook for 5 minutes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Follow step 6 of the above dry recipe. Remove the lid, keep stirring so as to evaporate the water content of the tomatoes. Once the tomato pulp starts sticking to the pan, it is time to add in a tsp of salt along with the red chilli powder and roasted spice powder mix. </span><br />
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Blend well, the entire paste will thicken and leave on the flame for a couple of minutes. Again, oil will not separate out but the end product will look glossy. This instant pickle will last for a few days in the fridge. It is an ideal accompaniment for rotis, dosas and idlis.</span><br />
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-23026013521768536212013-03-27T20:07:00.003+05:302016-07-17T21:24:43.548+05:304......Ten Ways to Raise a Nutritionally Aware and Responsible Child<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> ‘My child has no self control when it
comes to food’, ‘If there is junk food, my child is the first one
to choose the unhealthiest thing available’, ‘He/She throws
tantrums in the supermarket especially in the sweets and snacks
aisle’, ‘Feeding my kids is a constant struggle as they complain
the healthy food I make doesn’t taste good’.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> Are any of the above statements true
for your child(ren)? It might be easy to place the blame on the TV
ads, their friends, what other moms serve at friends’ homes or the
kind of food available at the school (or even college) cafeteria. The
fact is, you as a parent <i>are responsible</i> to empower your kids
to make healthy food choices for themselves. This ensures they take
care of their health and wellness even as adults and pass on this
education to <i>their </i>children.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> The good thing is that implementing the
advice below is not difficult. It does start with your willingness
(plus your spouse’s and other family members’) to <i>walk the
talk</i>. This won’t work if you make a face while eating your
greens and expect your child to love them without question. Good
nutrition is good for everyone not only children!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> Here are ten pointers to enable them to
make healthier choices all by themselves:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1] <i><b>Let them choose what they want for
meals and snacks</b></i> – teach them the different components of a
balanced meal and leave it to them to decide which items they want.
The catch? Give them only healthy options! It may not work to give
them a choice on a daily basis – get them involved in planning a
weekly menu so that you can shop accordingly. Before you do this, you
have to teach them the basics of planning a nutritionally balanced
meal. Also, keep only healthy foods at home so that those are all
they have to choose from – be consistent – don’t buy the
unhealthy stuff or allow those that come as gifts to linger in your
cupboard / fridge as snack options – give everyone a little bit and
dispose of them. Better out than in.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2] <b><i>Educate your kids before you take
them shopping with you</i></b>. Teach them what ingredients and nutritional
components of foods are potentially healthy or unhealthy. Take it one
step further to explain how unhealthy ingredients damage our body.
Make the whole experience of selecting food a game for them – they
get to look at the nutrition labels and choose healthier foods. Start
with the relatively healthy foods and end in the snack aisle – they
will get the picture. Explain how fresh produce (fruits, veggies,
etc), packaged grains, pulses, spices, etc. don’t need labels since
their healthfulness is unquestioned. Natural foods are always best.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">3] <b><i>Have them grow something </i></b>– it
could be coriander leaves in one flower pot on the balcony or a whole
kitchen garden. Teach them about how much time, energy from the sun,
nutrients from the soil and water it takes for the seeds to sprout
and grow. Telling them not to waste food because there are other
children who go hungry might be a tough concept for them to grasp.
When they see how much effort it takes the Earth to produce just one
sprout, they will be more likely to clean their plate.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">4] <b><i>Enlist their support in the kitchen</i></b>.
Young children must not come near an open flame or touch dangerous
objects such as knives, grinders, mixie blades, peelers, etc.
Instead, they can help with mixing, stirring, sandwich making,
kneading, washing dishes, etc. Older children can be
taught all processes and to be safe while in the kitchen. Always
supervise when children are in the kitchen. Teach them about the
function and health benefit of each ingredient that goes into making
a dish. Start with their favourite foods to get them interested.
Children will readily eat anything they had a hand in preparing.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">5] <b><i>Most school curriculums nowadays
include food and nutrition topics </i></b>– sometimes even both theory and
practical classes. Correlate what they are learning there with it’s
application at home. They will pay more attention in class and
appreciate the value of what is taught. Retention improves as well.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">6] <b><i>Inculcate a culture of deferred
gratification at home</i></b>. Have them develop patience with respect to
food. Children who have this capacity to wait are more skilful at
choosing the healthier food when faced with temptation and are not
likely to give in to cravings or binge. While planning a menu with
your kids, keep their favourite dishes for the next weekend. Thus
they learn to patiently anticipate this feast. With unhealthy food
that they prefer (cupcakes / cream biscuits), tell them when you buy
it (albeit rarely) that they can have it for their evening snack.
Again, your children anticipate their enjoyment which is enhanced
because they earned it. It is important while teaching them to defer
their gratification to <i>honour your word</i> at all times. This
builds trust and reinforces the lesson.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">7] <b><i>Don’t make food GOOD or BAD</i></b>.
Choose words like ‘healthy / unhealthy’, ‘powerful’,
‘energizing’, ‘nutritious / non-nutritious’, ‘body thanks
you / doesn’t thank you for eating......’, etc. Teach them the
meaning of these terms as well. Unhealthy foods can be enjoyed in
small quantities and infrequently just so long as children know there
are consequences to their body. Remember never to compare taste or
flavour of healthy versus unhealthy foods. Explain that these
flavours are just different and teach them to appreciate flavours of
natural foods and spices. Taste is fleeting anyway. Food stays in our
mouth for hardly a minute but then the body has to deal with it for
hours, days, weeks or even months.
</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">8] <b><i>Try not to BAN or FORBID foods</i></b>. This
only makes the idea of the banned food (not the food itself) more
appealing. Similarly don’t label foods as ‘treats’ or
‘rewards’. It’s OK to use words such as ‘like’ or ‘prefer’
or even ‘yummy’ to describe foods but definitely teach them that
foods they like are not necessarily something their ‘bodies will
thank them for’. Bottom line: don’t use food as reward or
punishment and don’t use bribes just to get them to eat.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">9] <b><i>When eating out, create a game of
choosing healthy options</i></b> from the menu. First job is to select a
healthier place to eat out such as Subway or that new soup and salad
joint. Point out the various nutrients they will be consuming and
assess how much oil / fat or sugar will be in each item. When you
take them to a pizza or burger joint, do the same thing and compare
the nutritional values - they will then understand why this fast food
is only an infrequent experience. Even these joints nowadays serve
salads and soups – ensure that you, as parents, choose healthily
too!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">10] <b><i>Send healthy food in their lunch
box</i></b> regardless of what their teachers or friends say. Empower them by
making it a game to explain the health benefits of what they eat to
those with less awareness. This builds self confidence and ability to
stand up for themselves and their choices and will come in useful
later on in resisting peer pressure.</span><br />
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<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> Nutrition in childhood is critical not
only for optimal growth but also for mental development which in turn
determines academic and social success. Imagine all Indian families
eating this way! Incidence of all chronic diseases would be
drastically reduced and obesity would be a thing of the past. It all
boils down to the healthy choices you make as a family.
</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
<i>This article was published in Parent Circle, March, 2013</i></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-80587246366839658432013-03-27T10:31:00.000+05:302016-01-16T21:56:36.779+05:303......For Our Children<div dir="ltr" style="text-align: left;" trbidi="on">
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<i><b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Where it all starts.....A HEALTHY PREGNANCY</span></b></i></div>
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<i><b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></b></i></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> To look at the impacts of <i>non-nutritive
food</i> consumption on health especially in children, we need to
begin by looking at pregnancy itself – that’s where a lifetime of
good or bad health is created for a foetus.
</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> When pregnant (whether you’re eating
healthy or not) your foetus is drawing whatever nutrients it needs
from your body stores. You both share a similar blood environment. So you can't eat whatever
you want including <i>health damaging foods</i> and expect a healthy
baby. Not only will you suffer from nutrient deficiencies, your baby
will have to adjust to a nutritionally substandard rather than a nutrient - rich environment which may have
unwanted consequences too like inferior brain and bone development.</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Fortunately most women are now aware of
healthy eating practices and are made aware through the public health
system but what about the traditional practices of making ‘special’
items for pregnant and lactating women? These are mostly deep fried
savouries or high fat sweets. </span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> A pregnant woman may receive various
food gifts from many people – is it OK to have a little bit each
day? Absolutely not! The best policy is to ask for healthy gifts like
fruits, dried fruits and nuts in advance. If such <i>zero -
nutrition</i> gifts are received, distribute them amongst your domestic staff or donate to the destitute (it’s not healthy for other family
members to gorge on them either).</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> The danger comes from eating
<i>non-nutritive foods</i> instead of <i><b>nutrient - dense</b></i>
ones. Pregnancy is a physiologically demanding process and your baby
and body NEED more nutrients than usual. If you are not focusing on
consuming high nutrition foods at all times, chances are you’ll
fall short. Supplements can only do so much and won’t prevent
associated problems like pre-eclampsia (high BP), gestational
diabetes, constipation, heart burn and haemorrhoids which consumption
of <i>zero nutrition</i> foods can cause.</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There is ongoing research into the
impact of obesity in pregnancy which suggests:</span></div>
<ul>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Prenatal exposure to junk food
flavours in amniotic fluid and then as an infant to breast milk may
result in postnatal preference for junk food.</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Gestational consumption of junk
food may result in children being at risk for developing obesity,
heart disease and diabetes in later life.</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Maternal obesity before and during
pregnancy may affect the health of the foetus and subsequently the
child with respect to behavioural disorders like ADHD and Autism.</span></div>
</li>
</ul>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Now this research does not provide
conclusive proof but enough food for thought that we need to look at
the bigger picture and ask ourselves if we are really willing to take
a chance with the current and future health of our offspring.</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Plan your pregnancy and start getting
as close to your ideal body weight and nutritional status at least 3
– 6 months <i>before even conceiving. </i>During pregnancy, ensure
that you are following an extremely strict healthy, balanced <i><b>dietary
and exercise regimen </b></i>– this is the least and best that you
can do for your unborn! </span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<i><b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">YOU ARE ACCOUNTABLE FOR YOUR
CHILD’S HEALTH OR DISEASE….</span></b></i></div>
<div style="margin-bottom: 0cm;">
<i><b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></b></i></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Half of the impacts of <i>zero
nutrition foods</i> consumption in children stem from the fact that
they eat these foods at the expense of healthier ones on a frequent
basis.
</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Compare the healthfulness of a few
biscuits versus boiled peanuts as an evening snack. The biscuits
contribute some quantity of unhealthy fat and refined carbs along
with sugar plus some harmful chemicals. The boiled peanuts on the
other hand supply healthy fat, valuable protein, age and disease
defying fibre, resveratrol, isoflavones, Vitamins E and B complex and
many minerals. </span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> If your child had biscuits instead of the boiled
peanuts, he lost out on the boost to his<i><b> all-round growth,
metabolism, immunity and cognitive development (resulting in lower
IQ)</b></i>! These aspects are the main cost of feeding <i>zero
nutrition foods</i> instead of nutrient-dense ones to your child.
</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Research has indicated the following
harmful effects in children:</span></div>
<ul>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">May contribute to aggressiveness and behavioural disorders.</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Increases risk of lifetime asthma
prevalence. In several studies there was a strong link between high
fast food consumption and more attacks of asthma and wheezing. The
respiratory system in children is highly susceptible and needs to be
strengthened through good nutrition. Conversely, a high intake of
fruits, veggies and fish corresponded with low incidence of asthma
in children</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Heart Disease. The stage for
cardiovascular conditions in later life can be set even in toddlers
due to empty calorie consumption.
</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Insulin resistance is caused
primarily due to abdominal obesity (a common occurrence in children
eating convenience and fast foods often). This condition leads to
deterioration of pancreas function (this organ makes and secretes
insulin), leading to Type 1 Diabetes. The cases of children with
this disorder are flooding in and no points for guessing the
culprit.</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Digestive disorders, the most
common one being constipation, in turn leading to more serious bowel
conditions in little ones. Gastro Oesophageal Reflux Disease (GERD)
can also result.</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Development of food allergies and
other conditions due to many harmful chemicals ingested.</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Metabolic Syndrome – a
constellation of risk factors – abdominal obesity + insulin
resistance (high blood sugar) + abnormal lipid levels in blood +
high blood pressure. Children with even three of these symptoms are
said to have the condition and have increased risk of diabetes,
heart and kidney disease at a young age itself.</span></div>
<div style="margin-bottom: 0cm;">
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<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">next............how to inculcate healthy food habits in children.</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
<i>This article was published in Parent Circle, March, 2013</i></span></div>
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<div style="margin-bottom: 0cm;">
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</li>
</ul>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-39417415094773445042013-03-27T09:58:00.000+05:302019-05-06T22:20:52.825+05:302.......Industry Always Eyes The Bottomline<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span>
<br />
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> The Fast Food Industry has endured a
lot of controversy – inhumane treatment of animals, using leftover
animal parts in certain menu items, etc. These have not made any dent
in their sales. If anything, business is booming going by the queues
in local fast food joints. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<a href="http://2.bp.blogspot.com/-M9jfqh6BwaI/UVJw9K-LQXI/AAAAAAAAAss/FO2FRWV4PYI/s1600/Junk+Food,+4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://2.bp.blogspot.com/-M9jfqh6BwaI/UVJw9K-LQXI/AAAAAAAAAss/FO2FRWV4PYI/s640/Junk+Food,+4.jpg" width="562" /></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><i><b>Smellvertising:</b></i> Ever walked past a fast food place and
been drawn in by the aromas that waft out? Not only fast food chains
but even bakeries and restaurants resort to deliberately dispersing
the aromas of their kitchen to the area outside. This aroma triggers cravings and hunger pangs, leading to more
walk-ins and greater sales. </span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b><i>Non-food ingredients:</i></b> Food chains in the West have been
accused of including some pretty strange non-food ingredients –
sand, wood, duck feathers, animal bones and hooves, beetle juice and
fertilizer! All are suitably modified and used to impart specific
textures and properties to ‘food’. How far this may be the case
in India is debatable but given that most global food chains have
outlets in our country <i>(and we don’t have a reliable monitoring
body for food safety)</i> -these <i>may</i> be the norm here as well.</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b><i>Doubtful Quality:</i></b> The Food Processing and Manufacturing
Industry is equally lax about public health when it comes to profits
for their companies. Apart from failure to list certain ingredients
or making misleading health claims, they may be using inferior
quality ingredients to start with. Processed food products have
undergone some form of chemical processing and also contain a
cornucopia of chemicals to impart desirable properties to increase
acceptability (and addiction). The burden of dealing with these
sometimes toxic, synthetic substances then falls on our livers.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
<i style="font-weight: bold;">Lack of Social Responsibility: </i>Let's not even go into the subject of how they pollute the environment, exploit resources and short change the farmers. Not every food company out there is harmful but most just do what is legally required. Most MNC food companies especially are more ruthless in these cases. Not only do they follow practices (here in India and other developing countries) that are banned in their country of origin, they may also be using imported genetically modified foods.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
<i style="font-weight: bold;">Look Twice: </i>Ever looked at a nutrition label or a health claim and chosen a product? That's just what they want ... so that you'll believe these inaccurate descriptions and contribute to their profits. (Refer my earlier post on <a href="http://wellnessasacontext.blogspot.in/2010/03/nutrition-labels-in-processed-foods.html">Nutrition Labels</a>)</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b><i>Mirages:</i></b> Both of the above industries also
indulge in heavy advertising to make it seem that their products are
safe, tasty and even healthy. These ads are targeted mainly at
children who can influence food-related decision making at home. But
that’s a topic for another post.</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Here's a screenshot of the article in the magazine listing Zero Nutrition Foods:</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><i>This article was published in Parent Circle, March, 2013</i></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-82158723196214062112013-03-26T22:58:00.001+05:302016-01-16T22:01:40.024+05:301.......Zero Nutrition Foods <div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> This article was published by Parent Circle in March, 2013 as the lead feature (available in news stands now) and was oriented towards child nutrition. I had written another one on the same subject for Life in Adyar for a more broader readership. I'm combining the two and hopefully this will make the educative impact that I want it to.... it's a subject directly related to immediate transformation of current health status and prevention of future chronic disease. I'm breaking it into several posts as it is looooong.....</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://4.bp.blogspot.com/-1RaFfHDdqjg/UVHZ5D8wPlI/AAAAAAAAAsU/iPK4lCcxCA8/s1600/Cover.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-1RaFfHDdqjg/UVHZ5D8wPlI/AAAAAAAAAsU/iPK4lCcxCA8/s200/Cover.jpg" width="159" /></a></span></div>
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<a href="http://2.bp.blogspot.com/-imC8m-TOyw0/UVHZ6p-AO2I/AAAAAAAAAsc/h7yKC7qZFfE/s1600/Junk+Food,+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="193" src="http://2.bp.blogspot.com/-imC8m-TOyw0/UVHZ6p-AO2I/AAAAAAAAAsc/h7yKC7qZFfE/s320/Junk+Food,+1.jpg" width="320" /></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">“Next time you pay for junk food,
remember it will be paid for in two <span lang="en-GB">insta</span>lments;
first in cash and then in your health”</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> ----- Antonio
Carillo </span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><i><b>DEFINITION</b></i>?</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> So what <i>is </i>junk food? Any food
that does not deliver a significant quantity of a variety of
nutrients and instead, gives mostly calories from fats, sugars and /
or simple carbohydrates deserves this label. You’ve heard the term
‘empty calories’ – it was coined to describe these foods.
</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Many people think that no food should
be called ‘<i>junk</i>’. If they knew how, in reality, these
foods are so processed and manipulated that they little resemble
their original ingredients (and can’t even accurately be called
‘food’), they would change their mind.</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Ever since the term ‘<i>junk food</i>’
was coined in the early seventies, we have seen a global explosion in
varieties available and consumption patterns. So obviously, this
label is not working to alter people’s choices. </span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Let’s start
calling a spade a spade and term them ‘ZERO NUTRITION FOODS’,
‘NON-NUTRITIVE FOODS’, ‘HEALTH DAMAGING FOODS’, ‘CHRONIC
DISEASE CAUSING FOODS’, etc. </span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
</div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Don’t get me wrong, I have also
consumed these – it’s impossible for anyone to completely avoid
eating them – however, being aware of the consequences on my body
enables me to say <b>NO</b> more often or, if not, consume these
rarely in very small quantities.</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Consumption of ZERO NUTRITION FOODS in
<i>moderate quantities and regularly (even once a week)</i> has
consequences on the body.
</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">They.......</span></div>
<ul>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cause you to become addicted to
the same kind of food, developing cravings and binge eating
disorders</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Lower your metabolism causing
weight gain which in turn puts you at risk for chronic diseases</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Are a burden on the liver and can
lead to Non-Alcoholic Fatty Liver Disease (NAFLD), and ultimately
liver failure</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Decrease the efficiency of your
digestive system</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Make you lethargic and may lead to
mood swings and even depression</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Lower your natural immunity
resulting in frequent, small illnesses and infections</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Increase inflammation in the body
making you prone to heart disease</span></div>
<div style="margin-bottom: 0cm;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-eZyY6zYJSe4/UVHXv4tVvSI/AAAAAAAAAsM/QT_01eKy200/s1600/grocery-aisle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><img border="0" height="240" src="http://4.bp.blogspot.com/-eZyY6zYJSe4/UVHXv4tVvSI/AAAAAAAAAsM/QT_01eKy200/s320/grocery-aisle.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A familiar sight at your local supermarket - the snack aisle..</span></td></tr>
</tbody></table>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">............to be continued.</span></div>
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</li>
</ul>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com4tag:blogger.com,1999:blog-22480659396838695.post-55063140209725091492013-02-15T18:35:00.001+05:302016-01-16T22:04:28.748+05:30Sour as heck ..... and loving it!<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Well, I just don't know why I haven't eaten more of this fruit in the past, given that I'm crazy about all things sour - from acid drops (candy) to sucking on a lemon (for real). Ok, it might now have something to do with the fact that I'm pregnant and currently having intense cravings for acerbity...... but I think this is the most under-rated and ignored of citrus fruits.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
I'm talking of our very own Chakotha hannu....Pomelo/Pummelo in English......Bamblimass inTamil and Malayalam.......Chakotra in Hindi and Bengali. The scientific name is Citrus Maxima or Citrus Grandis (the largest citrus fruit in the world). It is native to South Asia and Southern India. Unlike most other citrus fruits, it flourishes in tropical climes. The season of maximum availability is now! Jan to Feb, maybe even March, probably because of the weather in these months.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
My Mom lugged 5 of these enormous fruits all the way to Chennai from Mysore to satisfy her daughter's craving! I was so grateful :) So availability in Mysore is mostly at the main vegetable market in the city centre - we saw mounds of this fruit just lying with the vendors, drying up. It's such a shame to see an amazingly nutritious fruit going to waste - no one is even aware (well neither was I, really until earlier this year). I don't have much info as to where it is available in other cities. Please leave any info you might have on availability as a comment at the bottom.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
3 - 4 sections of this fruit can fulfil your Vitamin C requirement for the entire day! Most varieties turn pink on ripening but some do not. The pink ones, needless to say have more carotene (can be converted by the body to yield Vitamin A). When you start peeling the fruit, you'll notice that even the white pith is stained light pink - this indicates that the fruit is ripe and pink.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
<i>Health Benefits: Vitamin C of course, Carotenoids which give it that amazing colour and flavonoids found mainly in the peel.Having said this, the peel can be used to make gojju / kolambu / curry - but don't over cook since it will lose it's nutritional advantage. Like other citrus fruits, the pulp is a great source of Folic acid and Potassium. All the organic compounds listed are antioxidants which build immunity and protect against chronic disease.</i></span><br />
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<i> </i>God knows I'll eat anything if it's nutritious, however it tastes (I eat young Neem shoots with relish) but I could not chew my way through the peel covering the sections - it was so tough. A lot is being made of the fibre content of the fruit but if you throw away the outer and inner section peels, the pulp actually may have less than advertised. However, this is soluble fibre, pectin and therefore this fruit can be 'jammed' or 'marmaladed'. You are of course destroying all nutrients by this process and adding lots of sugar.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><i><br /></i>
Apparently people on BP meds should cautiously consume this fruit as it can lower your blood pressure further. It's advisable to eat only half the fruit at most at a single sitting since it may decrease your blood glucose level and blood pressure significantly. Also patients with kidney issues on a Potassium restriction should be careful with this fruit as it is high in this trace mineral.</span><br />
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A few tempting pics that I clicked...I could hardly wait to finish shooting before I polished it off. Hubby and everyone else liked it with demerara sugar but I ate it with a sprinkling of salt and rasam powder! </span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-3tF0jgkCOHs/UR3l4AiiLpI/AAAAAAAAAqw/DIwX8aKiXUc/s1600/DSCN0207.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><img border="0" height="296" src="http://3.bp.blogspot.com/-3tF0jgkCOHs/UR3l4AiiLpI/AAAAAAAAAqw/DIwX8aKiXUc/s320/DSCN0207.JPG" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Whole fruit, yellower the skin, the better</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-fvpwsgcHKkM/UR3l4QF_olI/AAAAAAAAAq4/C4-OuOuePMc/s1600/Pomelo,+sections.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><img border="0" height="240" src="http://3.bp.blogspot.com/-fvpwsgcHKkM/UR3l4QF_olI/AAAAAAAAAq4/C4-OuOuePMc/s320/Pomelo,+sections.JPG" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sections</span></td></tr>
</tbody></table>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-KSEe_fZhmHU/UR3lyUf2E-I/AAAAAAAAAqg/zXAG_abl0Zc/s1600/DSCN0196.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><img alt="" border="0" height="254" src="http://1.bp.blogspot.com/-KSEe_fZhmHU/UR3lyUf2E-I/AAAAAAAAAqg/zXAG_abl0Zc/s320/DSCN0196.JPG" title="Whole fruit, yellower, the better, pic by Smitha Suresh" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Appetizing pulp with brown sugar</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-J9rZz1SgyJ4/UR3l1uOZPeI/AAAAAAAAAqo/s8IgT4nWQtk/s1600/DSCN0199.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><img border="0" height="240" src="http://1.bp.blogspot.com/-J9rZz1SgyJ4/UR3l1uOZPeI/AAAAAAAAAqo/s8IgT4nWQtk/s320/DSCN0199.JPG" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With Mom's rasam powder and salt (divine)</span></td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
Include this fruit on your shopping list, take advantage of the season and make it an annual family tradition. You can serve it to guests as well and spread the nutrition!</span></div>
Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com8tag:blogger.com,1999:blog-22480659396838695.post-30982101200411901972013-01-07T19:26:00.000+05:302016-01-16T22:06:15.570+05:30Peanut Sichuan Wholegrain Noodles<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> I had a packet of dehydrated whole grain noodles sitting around in the kitchen cupboard for around 3 weeks and finally found the time to do something about it. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
It's best to use minimally processed organic wholegrain noodles within a month or two from the date of manufacture since they can become rancid. I've observed this with both Econut's and Aurovilles' noodles. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
I just put together everything for the sichuan sauce on a whim, grinding the ingredients together.....wouldn't you know the flavour just clicked. The peanuts added depth to the entire dish.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /> </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-fvepWsTDnwk/UOrQyloMKaI/AAAAAAAAAqI/xkdkRsF0g84/s1600/DSCN0162.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><img alt="" border="0" height="300" src="http://1.bp.blogspot.com/-fvepWsTDnwk/UOrQyloMKaI/AAAAAAAAAqI/xkdkRsF0g84/s400/DSCN0162.JPG" title="www.wellnessasacontext.blogspot.in" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large; text-align: left;">The perfect bowl of steaming healthy noodles</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Ingredients:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
Whole grain noodles (ragi / whole wheat) - 3 cups, dehydrated</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cabbage, chopped - 1/2, medium sized </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Capsicum, thick julienned - 2, medium sized</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Carrot, thick julienned - 2, medium sized</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">French beans, thick julienned - approx 15 nos., medium length</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Peas, green, shelled - 1/2 cup</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Onion, julienned - 1, medium sized</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Salt - to taste (about a full tsp)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Oil - 2 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Water - 3 to 4 cups</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
<br />
For Peanut Sichuan Sauce</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
Peanuts 3 - 4 tbsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Tomato - 1 small</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Onion - 1/2 small</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Red chillies - 5 nos.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Ginger - 1 inch cube piece</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Jeera - 1 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pepper Corns - 1/2 tsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Coriander - 2 to 4 tbsp</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Zest of 2 small lemons</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Water - to make a fine paste.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Garlic - 1 to 3 cloves (optional)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Apple Cider (or any natural) vinegar - 1 tsp (optional)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
Method: This recipe calls for a lot of multitasking........</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
1] Get all your ingredients cleaned and chopped first (my Mother-in-law helped with this part). Segregate the ingredients for the sauce and the main pot. This saves a lot of time. Soak the red chillies (for the sauce) along with the jeera and pepper corns in the vinegar and around 3 tbsp of water.</span><br />
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2] Boil drinking water to cook the noodles (around 3 - 4 cups) - just enough to submerge the lot. Once the water starts to boil (or you see small bubbles), add the dehydrated noodles and cover with a lid - turn the flame to simmer. Leave for as long as the instructions say or test every 3 mins - bite into a noodle to see if it's cooked the whole way through.</span><br />
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3] On another low flame, heat the oil (preferably groundnut oil) in a kadai. Add the chopped onions first and fry till pink and aromatic. Then add in the rest of the chopped veggies and give it a good stir. Close with a lid and let it cook for 5 - 8 mins.</span><br />
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4] So you have time now to prepare the sauce. Roast the peanuts lightly till they start popping. Add these and all the rest of the ingredients for the sauce into the blender (you had already soaked the red chillies right?). The water that was used for soaking should be just enough to get the right consistency. If not, add more. Grind into a fine paste.</span><br />
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5] Check on your noodles to see if they're done - you need an al dente texture so as soon as they're cooked, take the vessel off the flame and drain your noodles in a colander. Run cold drinking water over this and allow to drain. This ensures they won't clump together.</span><br />
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6] In the midst of step 5 (don't ask how frenzied I was), also check on your veggies and give them a good stir - the greens and orange should still be bright and the cabbage just about cooked. </span><br />
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7] Add the Peanut Sichuan sauce paste into the stir fried veggies and fold well. Add salt at this point, mix and then blend in the al dente noodles. Fold yet again. Just a word of warning, if you add in extra water (like I did) you might get a mushy product though it still tastes great. </span><br />
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Serve steaming hot with a salad and enjoy :) </span><br />
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Preparation Time: 30 - 45 mins Cooking Time: 20 mins Serves: 4</span><br />
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P.S.....</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- To add in more protein, add a cup of sprouts to the veggies or include tofu. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">- Use the sauce recipe for other types of dishes as well.</span><br />
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</div>
Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0tag:blogger.com,1999:blog-22480659396838695.post-56845748502021796992013-01-03T10:44:00.001+05:302016-01-16T22:09:20.657+05:30The Calorie Counting Catastrophe<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
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<i style="text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Calories (noun) : Tiny creatures that live in your closet
and sew your clothes a little bit tighter every night.</span></i></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> I loved this quote on Facebook (author unknown). It seems to
capture the eternal mystery that this term signifies for most of us. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> What is a calorie? It is a unit of measurement of energy. A
kilocalorie is a thousand calories and raises the temperature of 1 litre of
water by 1°C.
This kilocalorie is what we commonly refer to as ‘Calorie’. In India another
abbreviation used is ‘kcal’. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> So how many Calories do we need per day? According to our
National Institute of Nutrition, in the past:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<b><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A sedentary (inactive) woman weighing 50 kg needs approximately 1900
kcals per day. A sedentary man weighing 60 kg requires 2400 kcals per day.<o:p></o:p></span></i></b><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><i><br /></i></b>
These values have now been updated and replaced with calculations which are more individualised but still the resulting values remain approximately the same as above. Moreover, these formulae are mainly for the use of clinical nutritionists working in a hospital setting where more specificity in overall nutrient intake not just calories is critical to survival of the patient.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Here's the catch for ordinary folk. Suppose you are
a woman weighing 60 kg, your requirement of calories does not automatically go
up. If you are of average height, then you may even need to reduce your caloric
intake. But again, you don’t really need to count calories. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> The trend of counting calories for weight loss started back
in the eighties and really gained ground in the nineties in the US. Over thirty
years of calorie awareness and we have <i>more
obese people</i> in the world than ever before. Obviously something’s not right
here.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Firstly, if you have been counting calories (from guide
books or nutrition labels), you should know that these <i>values are not accurate</i> – in fact they may be off by about 20%! That
makes a huge difference if you thought you were consuming 1800 kcals and really
were consuming over 2100 kcals….</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Secondly, tracking calorie consumption makes you focus on quantity
not <i>quality</i>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">For example,</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><i>1 vegetable puff gives anywhere between 250 to 300 kcals
depending on size and fat content. </i></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">VERSUS</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><i>3 medium sized phulkas (without fat) will give you 250-270
kcals <b>without the extra burden of trans fats, refined flour and other harmful
ingredients. They contain more complex carbohydrates, fibre and other nutrients
as well!</b></i></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> The point is that foods are not just about the calories. A
food is a package offering a variety of nutrients at once. Unprocessed, organic, whole,
natural plant-based foods are the best source of calories and the best part is
that you <i>don’t need to sum up</i> if you
are eating mostly these types of foods. Dairy products like milk, curd, paneer and cheese, so long as they are organic, are also healthy and white meat, cooked healthily is preferable to red.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Thirdly, this whole process of doing food maths is
<i>stressful</i>, taking away your focus on your body’s <i>natural signal response system
for satiety</i> (fullness). It also increases feelings of guilt (when you have
indulged) and <i>encourages</i> rather than discourages <i>bingeing</i>. A number of
anorexics obsessively count calories which should ring a warning alarm in your
head. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> People who count calories may not do so with their nutritionist’s
guidance and thus set their calorie intake too low. Consistently eating a<i> low
energy diet</i> slows down your metabolism and leads to all types of <i>chronic
disease</i>.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Did you think being healthy = being thin? This is the idea
that people who count calories generally have.<i> A number on a scale does not
translate into health</i>. It is about overall fitness – people can be overweight
and still be healthy. I’m not saying you can now justify those excess kilos. It
is still best to reach your ideal body weight - however, that figure might be
nearer to your current weight than you think. Meet a nutritionist to know what
is ideal for you.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> To conclude, your health is comprised of the <b>quality of food</b> you choose to put into
your body plus your <b>physical output</b>
– the more activity throughout the day the better. If you’ve been trapped in
this cycle of calorie counting --- weight loss --- weight gain, hopefully reading
this will open up new routes on your journey to wellness.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This article was published in 'Life in Adyar', December 29th, 2012.</span></i></div>
</div>
Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com2tag:blogger.com,1999:blog-22480659396838695.post-41307496124622840202012-12-21T22:33:00.000+05:302016-01-16T22:11:13.090+05:30Plant vs Animal Protein <div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
</span><br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">What are some of the ‘truths’ we know about proteins?</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">??? Meat is a great
source of high biological value and ‘complete’ protein???</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">??? Plant protein is
‘incomplete’ and can be complemented either with meat or dairy to make it
complete???</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">??? We require lots of protein --the more protein the
better???</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">These statements are only partially correct!</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Here’s the whole story:</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> It started with the
US Department of Agriculture (USDA) coming out with dietary guidelines for individual
nutrients. Back in the 1970s, they declared that upto 30% of all calories can
be sourced from protein. Along with this they gave their opinion that meat and
dairy products by far are the best sources of protein.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> In his eye - opening
book, The China Study, Dr T Colin Campbell describes how the USDA and the Food and Drug Administration (FDA) –
the major food regulatory bodies in the US – are peopled by scientists with
known links to the Dairy and Meat industry. How, then, can we trust something
that came from sources definitely motivated by commercial interests? The recommended
dietary guidelines that they announced in the past were copied blindly by many
other countries and our Indian guidelines have also been influenced by these. <i>Our actual protein requirement is much less
than these figures portray.<o:p></o:p></i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> The meat and dairy associations in the US are said to have
links with politicians responsible for food related policy making and are a
powerful lobby in Washington. These industries, perceiving vegetarianism to be
a threat in the seventies, spread rumours and quoted fake studies purportedly
showing that a vegetarian diet ‘lacked sufficient protein’, leading to protein
deficiency. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> This misinformation campaign was so successful that even in
India, meat eaters often ask their vegetarian friends how they manage to get
their protein. In fact, especially in North India, there is still a common
belief that only meat and dairy consumption ‘makes you strong and healthy’.
Forget about public perception, this same lie was taught to us in our post
graduate course in nutrition (some ten + years ago)!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> There is a scoring for protein called <span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">Protein
Digestibility Corrected Amino Acid Score </span><span style="background: white; mso-bidi-font-family: Arial;">(</span><a href="http://en.wikipedia.org/wiki/PDCAAS" title="PDCAAS"><span style="background: white; color: windowtext; mso-bidi-font-family: Arial; text-decoration: none; text-underline: none;">PDCAAS</span></a><span style="background: white; mso-bidi-font-family: Arial;">). Based on this, protein
derived from animal sources scores higher than those from plants. This
information has been so widely spread that it has added to the belief that the
best protein comes from animals. THIS IS NOT TRUE.<o:p></o:p></span></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;"> Protein
from animal sources has been linked to increased risk of everything from
obesity to osteoporosis to cancer so that theory is debunked. This doesn’t mean
you need to stop eating meat, dairy or eggs. In India, most people don’t eat
meat every day anyway (like they do in the west). But realize that you should
cook meat healthily with less fat, choose white meat over red meat and leave
out the yolk at least half the time when consuming eggs. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> There are 20 amino acids which are
the building blocks of all human proteins. Of these, nine are essential which
means that they cannot be derived as such by the body and need to be supplied
through food. Most plant foods contain all essential amino acids in some
quantity. However, proportions vary - some plant foods are deficient in one or
more of the essential amino acids. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> Anyone eating whole and largely
unprocessed vegetarian food, so long as he consumes a couple or more protein
rich plant foods in a day, will get more than sufficient protein for <span style="background: white; mso-bidi-font-family: Arial;">his daily requirement. This
holds good even for an athlete or bodybuilder.<o:p></o:p></span></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;"> PLANT
PROTEIN at last is now widely regarded in the scientific community as high
quality protein. This awareness has come through reviewing recent as well as
older studies and publicizing this information. We also have the ever
increasing number of vegetarians and vegans worldwide, especially in the scientific
community, to thank for this awareness. <o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;"> These
are high protein vegetable foods – <b>dals, legumes, nuts, seeds and green leafy
veggies like <i>agathi, rajakeerai,
kuppakeerai, sembu ilaigal (colocasia leaves), curry leaves, drumstick leaves
and manthakkali keerai. Cereal grains like oats, whole wheat and whole rice are
good sources too. </i></b></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;"> High protein sources which are now popular in India
are Soy and it’s products (best bought organic) like tofu and last but not least Quinoa (originally from
South America). Most vegetarians in India also consume dairy products like
milk, curd, paneer and cheese. These add to the already abundant protein
present in a plant - based diet. <o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;"> Lastly, any nutritionist worth their salt will tell
you that eating a good variety and quantity of whole, plant - based foods in a
day not only takes care of your protein requirement but all your other nutrient
requirements as well including fat, carbs, vitamins, minerals and that magical
class of compounds called ‘phyto-nutrients’ which enhance current health and
prevent disease. <o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;">Note:
‘Whole’ refers to un-processed or minimally processed, natural foods and whole
grains. Yup, a packet of chips or a veggie pizza is not going to cut it.<o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;">Suggested
reading :<o:p></o:p></span><br />
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: large;">The
China Study – by T Colin Campbell and son</span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;">Mad
Cowboy – by Howard Lyman<o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;">Forks
over Knives (book and movie of the same name) – Gene Stone, T Colin Campbell
and Caldwell Esselstyn.<o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, Helvetica, sans-serif; font-size: large; mso-bidi-font-family: Arial;">All
books are in the American context but the science is valid for us as well.<o:p></o:p></span></div>
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<i>This article was published in 'Life in Adyar', December 15th, 2012.</i></span></div>
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Smitha Sureshhttp://www.blogger.com/profile/03012872902308593192noreply@blogger.com0