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TALK TO THE FIST, BABY!

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Remember those `united we stand, di vided we fall’ ads that used to play on DD? Those cute little short films, about the importance of unity? The funda was simple: five fingers by themselves will not be effective unless you close your fingers and make a fist. The same principle works for your body as far as a balanced meal is concerned.

5 FINGERS OF WEIGHTLOSS
By themselves, the Five Fingers of Weight Loss -proteins, carbohydrates, fats, vitamins and minerals -have their own functions. But the various nutrients must act in unison for effective action. In other words, for long-lasting weight loss or weight management, you need to eat all five nutrients. Every day. There is no other way.

The Five Fingers of Weight Loss can further be broken down into three macronutrients (proteins, carbs, fats) and two micronutrients (vitamins, minerals); the reason it is divided this way is because it rep resents the relative importance on your plate.Don’t overload your vitamins at the cost of carbs, or cut fats and go crazy about protein.Too much emphasis as well as the absence of any one nutrient will compromise your health and result in short-term gains ­ sending you right back where you started. Any meal plan that is skewed towards any food group, including proteins or raw veggies,w i l l give rise to a host of medical problems, and will result in a diminishing effect on your system. If you think your diet is unbalanced, it is. You cannot be short-sighted about it as the ills will eventually catch up with you.
On your plate lies the answer to many issues plaguing your life ­ from the mental to the physical. Your plate holds not just fuel for your system, but carries all the tools you need to do more with your body and your life. Because food is not just fuel. Food is power.
Collectively, these five nutrients are your defence against disease, obesity, heart at tacks and almost anything else you need to ward off. Diabetes? Make a fist. Heart disease? Hey, you’ve got your fist. Obesi ty? Talk to the fist, baby! So many dis eases are lifestyle-related and can be eradicated -not just improved -by the rule of the fist.

 

 

 

 

 

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5 FOODS TO GET RID OF ASAP

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 Here you go – 5 unhealthy foods that need to kick the curb and be eliminated from your daily diet, RIGHT NOW –

1. DIET SODA When it comes to the calorie count, the diet version may turn out to be a better option than drinking sugar loaded aerated drinks. But artificial sugars and caffeine isn’t something we must consume regularly or get addicted to just because it is zero in calories and does not hinder our weight loss efforts. It does a lot of harm to your body in several other ways.

Swap with: Plain soda Still keeping the carbonated fizz and the zero calorie lure alive, a can of plain soda deletes the negatives of caffeine and aspartame. You tives of caffeine and aspartam could add a bit of flavour to i by squeezing lime or adding some chopped fruits like berries, oranges, melons, mint or celery leaves.

2. MAYONNAISE If you are happily throwing in mayonnaise into your salads and sandwiches thinking it brings in taste and variety, you may as well be clogging your arteries with sticky lard.
Swap with: Hung curd Take some fresh homemade yogurt or the tetra pack slim curd and drain out the excess water through a muslin cloth. Now, flavour this as per taste to make spreads ­ you can add ground or fresh basil and sun dried tomatoes, garlic and onion, roasted peppers and olive, coriander and mint or any of your favorite combo.

3. FLAVOURED YOGURT Something that is actually very healthy can be easily turned into an absolutely unhealthy food item simply by adding loads of sugar, cream and artificial flavours. Yes, I am talking about yogurt. Why turn this healthy probiotic snack (which it is originally famous for) into a dessert item? If you are using flavoured yogurt as an alternative to ice-creams and pastries, it is definitely a wiser option but if it’s stocked in the fridge as a healthy, low calorie, portable snack, get rid of it rightaway.
Swap with: Plain yogurt Flavour it yourself with some chopped fresh fruits like berries, grapes, peach, cherries or any fruit you like. You can even stir it well (it turns creamy) and freeze for a while to get store-like frozen yogurt, but with higher nutrition quotient!
4. MARGARINE Marketed as a healthier option to butter, margarine is anything but that. It is loaded with partially hydrogenated fat which increases the LDL (bad) cholesterol and thus increases the risk of heart diseases and inflammation, a known trigger to premature aging.
Swap with: Fresh mint-coriander mint-coriand chutney Packed with antioxidants like vitamin C, E and low in calories to al calories to almost negligible, this spread will add more taste and health to any sandwich as compared to margarine. To add more proteins to this spread, you can add to it some chana or nuts like peanuts or pine nuts. or nuts like peanuts or pine nuts.
5. PICKLES They add a dash of spice and flavour to your daily meals, thus helping break monotony of everyday cooking styles. But remember, that along with its ichness in taste, pickles are a high source of oil and sodium. The additional oil (since cooked meals have already exhausted your daily oil quota) plays havoc with our lipid profile and ts a load on the heart, and the puts a load on the heart, and the excess sodium (since our meals already take care of our daily salt requirements) spoils the electrolyte balance and thus affects blood pressure.
Swap with: Fresh, homemade oil-free pickles Vegetables such as cucumber, carrots, cauliflower, chillies and onions can be made into water, vinegar or brine based `pickles’. These pickles do not last for months together (since they lack the oil as a preservative) and thus should be consumed soon. They can be refrigerated for longer shelf life, but it’s advisable to make smaller quantities and finish them faster. Do note that brine is high in sodium, so do not consume it daily.
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RETAINING WATER? DRINK MORE, BLOAT LESS

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Ever wondered why you feel bloated and puffy, as though you have gained inches overnight? Do you find that your rings are suddenly too tight on your fingers? Or that just gently pressing your skin leaves dents? And even your shoes don’t seem to fit? These could be symptoms of oedema or water retention.
Most of us retain water, but within normal parameters. Women are more prone to water retention because it is a symptom of Premenstrual Syndrome (PMS).However, water retention could also be a symptom of kidney disease or heart, liver or thyroid malfunction. So, if you feel you have bloated too much, get yourself checked.
HOW TO DEAL WITH EXCESS WATER RETENTION

DRINK MORE TO LOSE MORE. To significantly reduce the amount of water being retained by your body ­ drink more water. It’s a bit of a contradiction. Here’s what happens… the more water you drink, the more your body will flush out. This is one of the most effective ways to combat water retention. Ten or 12 glasses a day ought to do the trick.

EAT SMART. Diets low in sodium (avoid table salt, pickle, papad, cheese, butter or processed food), and high in potassium (bananas, peaches, plums, musk melons, raisins) help maintain correct electrolyte balance within the body, preventing puffiness. Diuretic fruits (cranberries, vitamin C-rich oranges, limes and other citrus fruits) along with diuretic vegetables (cucumber, lettuce, celery, tomatoes, cabbage, carrots and peppers) help maintain the correct osmolarity within your cells, preventing them from retaining excess water. Some studies show that vita min B6 tablets (pyridoxine) and primrose oil capsules have the same benefits.

CUT BACK TO LOSE MORE. Additionally, avoiding alcohol and caffeinated beverages, anti-in flammatory drugs and oral contraceptives also help reduce water retention in the body.

GET OUT, GET MOVING. Exercise works wonders. Also, avoid standing for long periods, don’t wear tight clothes and keep your legs raised as and when you can to avoid discomfort.

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THE A-Z OF TETRA PAKS FOR PROTEINS DIET

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Did you know that boiling and re-boiling milk on a high flame for an extended period of time affects its nutritional content, particularly the proteins and B group (B1, B2, B12) of vitamins? These vitamins evaporate as heat increases. A lot of people are unaware of the fact that consumption of fresh milk is always advisable, and just one boil is enough to retain the nutrients of milk. A recent survey conducted by Research Pacific India reveals that 60 per cent mothers are unaware about the nutrition loss in milk due to boiling. Even after the first boil, they continue boiling it for about seven minutes. If you’re buying milk from the milkman, the ideal way to consume it is to heat it at 100 degrees Celsius for less than 8 to 10 minutes.
Another great solution is to opt for tetra paks. With rampant adulteration and microbial contamination of milk causing varied health risks, the use of aseptic packaging is a boon for the white revolution. Using either UHT (ultra high temperatures) or HTST (high temperature short time), the milk is heated on a prescribed high temperature for only a few seconds and then cooled down and immediate ly aseptically packed in tetra paks. This not only prevents entry of any microbes but also helps retain the nutritional strength of the packaged product. Once you open the tetra pak, refrigerate it and consume the milk within two to five days.Apart from being environmentally friendly, aseptic packaging increases the shelf life of the product, eases its transportation and also prevents adulteration of any sort.There are many myths surrounding tetra paks. We bust a few elementary ones:

MYTH #1

Tetra pak milk and dairy products have added preservatives: The use of high heat (75 degrees Celsius for 15-20 sec or 138 degrees Celsius for 23 seconds) helps remove all micro-organisms from the milk including bacterial spores. This process, followed by packaging, is conducted in a sterile con dition. The packing technique further helps prevent spoilage of the milk. All this together aids preservation and hence no additional preservatives are added.

MYTH #2

Tetra pak products are not nutritious: Heating on a high temperature for a very short time prevents the loss of most nutrients ­ something that occurs in the conventional method of boiling. Many homemakers repeatedly boil milk for long durations to ensure that all microbes are de stroyed but in doing so, there is in turn a loss of all wa ter-soluble vitamins. This is the reason why aseptically packaged milk and milk products have better nutritive val ue than other forms of bottled milk.

MYTH #3

Tetra pak milk needs boiling: Boiling of tetra pak milk is an unnecessary step that causes loss of many B complex vi tamins plus leads to wastage of time and resources. The aseptic packaging involves transferring the UHT treated milk into pre-sterilised packages in a sterile environment, thus there is no risk of contamination and therefore no need to boil the milk before use. You can have it directly or warm it slightly to have it as a hot beverage.

MYTH #4

Tetra pak is not suitable for children: With hygienic packaging of unparalleled quality, tetra pak milk is extremely safe for a child’s growth and development. Easy usability, convenient portability, and better nutrient strength ­ all these factors make it a preferred choice for kids.
The Food Safety Standards Authority of India (FSSAI) has confirmed that 70 per cent of the milk available in the country is adulterated with detergent, glucose and skim milk powder. Hence, though we consume milk for its protein and calcium which may be retained post boiling too, tetra pak is an ideal option for packaged milk as it eliminates the chances of adulteration due to its absolutely hygienic process ing and packaging methods.

 

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OATS ARE GOOD FOR DIET FOOD

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Having a multifaceted health aura around it, oats is a top ranker in the list of superfoods. This superfood is always the preferred cereal grain for preventive treatment in the case of cardiovascular diseases, diabetes, cancer, blood pressure and even bowel function.

Oats contain a specific type of soluble fibre called beta-glucans, which is known to lower cholesterol. This soluble fibre breaks down, as it passes through the digestive tract, forming a gel that traps substances related to cholesterol, causing a reduction in its absorption from the bloodstream. The bad cholesterol (LDL) is trapped without lowering the good cholesterol (HDL). Apart from its selective lipid-binding role, oats also are one of the best sources of tocotrienols. These are antioxidants which combine with tocopherols to form vitamin E, which in turn helps lower serum cholesterol build up.

Today, the market has a variety of this wonder cereal available in many different forms. Here are the different varieties of oats and their nutritional benefits:

Whole grain oats

Also known as oat groats (minimally-processed oats, high in nutrition), these are whole oat kernels with the inedible hull removed. They have a chewier texture and are best eaten hot, as breakfast porridge. They take the longest time to cook ­ approximately an hour on the flame!

Steel-cut oats

Also called Irish oats, they are whole oat groats which have been chopped into small pieces with metal blades. This increases their surface area to absorb water. Thus, they cook faster ­ approximately 20 minutes on the stovetop.

Scottish oats

More popularly known as oatmeal, these o

ats are stone-ground into irregular broken bits ­ a method that originated in Scotland centuries ago. These have a creamier texture than steel-cut oats and take about 10 minutes to cook on high flame.

Rolled oats

In this, the oat groats are steamed to soften them and then rolled into flakes. This process stabilises their healthy oils and extends their shelf life without significantly affecting their nutritional profile. They take approximately 10 minutes to cook on the stovetop.

Quick oats and instant oats

These oats go through the same process of steaming and rolling as rolled oats but for a longer time, so they are partially cooked. They are rolled thinner and are thus creamier and less chewy in texture. Since they are already broken down finely, they don’t keep you feeling full like steel-cut or rolled oats. They can be prepared by simply adding hot water and letting them stand for a few minutes. Since they are already pre-cooked, they just need to be rehydrated and are ready to eat. When you buy these plain and unsweetened, their health benefits are similar to rolled oats.

Oat bran

This is the outer layer of the oat groats that is ground into a coarse meal and is high in soluble fibre. It contains almost all the fibre in an oat kernel. It is technically not a whole grain since it is ground only from the bran layer. However, it has health benefits of a whole grain.It can be cooked into a hot, creamy cereal in two minutes on the stovetop or added to other cereals, yogurts and smoothies to increase daily fibre intake.

Point to remember

The nutritional profile of different oats is essentially the same whether it is left whole, cut, rolled or ground.

 

 

 

 

 

 

 

 

RECIPE IDEAS OATS PONGAL

Ingredients: Rolled oats or instant oats: 1 cup I Yellow moong dal: ½ cup cooked soft I Spinach (finely chopped) : 1 cup I Ginger (grated) : 1 tsp I Green chillies (slit): 2 I Salt to taste For tempering: Cumin seeds: ½ tsp I Black peppercorn (lightly crushed): 8 I Asafoetida: 14 tsp I Curry leaves: 6 I Ghee: 2 tsp Method: Heat the ghee, add all the ingredients used for tempering and then the ginger and green chillies. Add spinach and sauté for 2-3 minutes. Pour the water, bring to a boil, and then add salt and oats. Reduce the flame, cook for 4-8 minutes, depending on the oats. Add cooked dal and cook for another 2-3 minutes. Serve hot.

BIRCHER MUESLI

Ingredients: Rolled oats: 25 gm I Dried apricots (or any other dry fruit) : 1 tbsp I Almonds, walnuts or hazelnuts (roughly chopped): 6 I Apple juice: 6 tbsp, Green apple (coarsely grated): 1 I Milk: ½ cup I Spoonful of yogurt to top I Honey for garnish Method: Soak the oats and dried apricots in the apple juice overnight (that’s the key step). Put the apple in a bowl along with a pinch of salt. Add the soaked oats and then pour in the milk, to make its consistency like a porridge. Add the nuts and a dollop of yogurt. Drizzle the honey on it. Serve chilled.

How healthy is the food? (Click here to find out how healthy is your favorite foods )

 

 

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HOW VITAMIN B12 IS GOOD FOR WEIGHT LOSS BODY?

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Not much is known about vitamin B12. People usually aren’t aware of its vital role in keeping the human body together. B12, an integral part of the B complex group of vitamins, is responsible for many things that we take for granted ­ it helps in the conversion of carbohydrates into glucose, pushes up our energy levels and keeps lethargy at bay. It is vital in regulating both the nervous and digestive systems, which implies that adequate quantities of this vitamin decrease stress, fight depression and keep the brain from shrinking.

B12 also helps shield you from heart disease by regulating your cholesterol levels and protecting you from high blood pressure and stroke. It is, in addition, crucial to the maintainence of your nails, skin and hair. It also keeps you looking young as it aids in skin cell renewal. Wait, it’s not over yet.

This vital vitamin has a role to play in your body’s metabolism and helps in producing the all-important red blood cells. And when it’s done with that, it moonlights as an anti-cancer superhero, fighting colon, breast, lung and prostate cancer. Phew! Like all things we take for granted, B12 is missed only when its levels drop. Many conditions affect the body’s ability to absorb this vitamin’, ranging from severe anaemia to the thinning of the stomach lining, to diseases that affect the small intestine (celiac disease and Crohn’s disease). Problems with the immune system like lupus or Grave’s disease and heavy drinking also interfere with the way B12 is absorbed by the body.

But all’s not lost. And even if it has, it can easily be regained. 
B12 is abundantly available in many foods like meats, eggs, milk, cheese, certain kinds of fish and liver. For those who don’t eat these, B12 supplements are widely available.

But all’s not lost. And even if it has, it can easily be regained. B12 is abundantly available in many foods like meats, eggs, milk, cheese, certain kinds of fish and liver. For those who don’t eat these, B12 supplements are widely available.

For those with severe B12 deficiency, intramuscular doses is a medically-approved way of compensating the lack of it. The best part about this vitamin though is that it is water-soluble, which means that after the necessary levels get absorbed by the body, the extra amounts are excreted naturally by your body.

But don’t self medicate. You need to check with your doctor before deciding how exactly to tackle a B12 deficiency. Sometimes it could be symptomatic of a larger problem.

If you are feeling chronically tired, get your B12 levels checked. The prescription may be as simple as eating more B12-rich foods or popping a pill.

Vitamins B12 is very important for good immunity, energy, stamina and to prevent hair-loss.

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A GUIDE TO ONLINE WEIGHT LOSS

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Today you can do everything from shopping to watching the latest movies to booking your next holiday without leaving the comforts of your couch. It’s no surprise that a large part of the health and fitness industry has also moved online, providing us with a range of convenient ways to lose weight. These include fitness trackers to track our daily steps; online food diaries, which monitor our daily calorie intake; exercise programs, which delivers a variety of weight loss videos; and online chat apps that allow us to connect with doctors over video consultations.

Needless to say, many of these tools do require us to move off that couch, but they also give us that much needed motivation to lose weight and make doing so a lot more fun! The FitBit fitness tracker, for example, is a wearable with blinking dots that keep increasing as we reach closer to completing the number of steps we’ve set as our daily goal—cross the finish line and the bracelet vibrates in approval. The Nike+ Running app, on the other hand, allows you to compete with people in your network and from around the world and even allows friends to support you by sending in-run cheers. Food diary MyFitnessPal can be customized to suit your specific dietary restrictions or nutritionist’s requirements, and online consultation apps allow you the comfort level of chatting with a doctor from home even when you’re travelling outside the country.

Nourish Genie, one of the new entrants in the online health and wellness arena, attempts to take all these components—community, motivation to lose weight, customization, and remote access to a nutritionist—and fit it into one streamlined package.

The brainchild of nutritionist Pooja Makhija, these online portal offers an easy onboarding process. First you subscribe by entering your details and choosing a plan suited to your health goals; options include weight gain and weight loss packages, pregnancy diet plans, lactation diets, plans for PCOS as well as plans for diabetes, weight maintenance, and muscle training. Next you upload your medical history, followed by your blood reports to your personal dashboard or to the Nourish Genie App, and…you’re done! The portal delivers customized diet menus and easy diet plans for the month to your inbox, and gives you access to an online food diary, as well as trackers to map your food and water intake, exercise, and food quota. Chat forums let you speak with others in the community, trade weight loss tricks, share which was the best diet for your weight loss, or even just vent if you’re feeling frustrated. And, of course, you can sign up for live video chats with Pooja Makhija and receive further motivation and guidance.

An MSc. in Food Science and Nutrition, Pooja Makhija is committed to providing her clients with easy diet plans and the best diet for their individual weight loss needs. Her weight loss packages and weight loss videos espouse a nutrition philosophy that embraces the nourishing aspects of food. Through Nourish Genie, Pooja aims to introduce this philosophy to clients world over.

Don’t feel like getting off that couch just yet? Don’t worry. Stay seated, log onto www.nourishgenie.com, check out the portal, and you may just find yourself naturally inspired to get moving!

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EASY DIET PLAN

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Celebrity nutritionist and founder of www.nourishgenie.com, Pooja Makhija weighs in on the easiest way to diet.

Let’s face it. No one likes to diet. If you’re used to getting your four square meals a day, the word ‘diet’ conjures up scenarios of no meals at all, of empty plates or you emerging from the fridge empty-handed, wistful about the old days when you could, quite simply, eat. How about banishing that scenario, and creating a new one where no foods are the enemy, and where being healthier is a lot easier than you think?

The trick is not to eat sparse but eat smart and no, there is absolutely no need to go crazy. Think of your body as a willful child. Or better yet, a hormonal teenager. The more you restrict your intake, the more it will fight back . So here are some weight loss tips that will not only help you reach your goal weight but also help you stay there.

  • Love All, Eat All

The easiest way to diet is to include all foods – or mostly all – but to ensure that they are eaten in moderation and prepared healthfully. On my diets I prescribe pasta, noodles, rice, roti, bread, mangoes – almost everything except a few foods like red meat, for example. In this way, you don’t feel deprived and you resist the urge to play truant. Starvation – or even fad diets – is the worst thing you can do to yourself. Food is the only source of fuel for your body and the best diets consist of a daily consumption of 65% carbs, 25% protein and 10% fats. You can get a general diet online – by calculating your Basal Metabolic Rate online and subtracting 100 calories from it. So if your BMR is 1500 calories, you need to choose a 1400 calorie diet – or even a customized one from www.nourishgenie.com – which obviates the need to meet a nutritionist in person.

  • Eat Every Two Hours

Apart from breathing, eating and sleeping, your body burns calories digesting food. Breaking up your meal plan into smaller meals and eating every two hours ensures that your body is constantly in the ‘gym’, burning more calories through the day than it normally does.

  • Eat Smart

Choose weight loss foods that your body burns more calories to digest than the calories they contain – called negative calorie foods, these include apple, grapefruit, lettuce, for example – as well as include more healthy weight loss foods like egg whites, salmon, leafy greens, beans, legumes, broccoli, sprouts, boiled potatoes, cottage cheese and avocados.

  • Exercise

You don’t have to go mad. Just a daily brisk walk will do but if you find that that’s not quite your cuppa tea and the thought of walking daily bores you to death, you can do aerobics, Zumba, running or whatever gets you moving.

  • Hydrate and Sleep

Drink lots of water and get your Zzzzs in. Both lack of sleep and water have been scientifically proven to derail weight loss efforts so don’t forget to get plenty of rest and fluids to use these weight loss tips well make your weight loss wishes come true.

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