Protein is a vital nutrient, essential to your health. In its purest form, protein consists of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies. However, too much of a good thing may not be so good for you. Many people are putting their health at risk by eating too much protein. Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones. As important as protein is for our body, there are many misconceptions about how much we really need in our diet, and the best way to obtain it.

Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies
Some people, in the pursuit of thinness, are going on high-protein diets and are eating up to four times the amount of protein that their body needs. So exactly how much protein does your body really need? Much less than you think! According to the American Heart Association and the National Institutes of Health, as little as 50-60 grams of protein is enough for most adults. This breaks down to about 10-12% of total calories. Your body only needs 0.36 grams of protein per pound of body weight. To calculate the exact amount you need, multiply your ideal weight by 0.36. This will give you your optimum daily protein requirement in grams. Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight. Infants, children, pregnant and nursing women require more protein.
People on high-protein diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat. Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat. You achieve quick weight loss on these diets because of this high fat content. High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories. However, this type of protein and fat combination is not the healthiest. Animal proteins are loaded with cholesterol and saturated fat. Many people on these diets also experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods. High levels of LDL cholesterol in the blood clog arteries and is the chief culprit in heart disease, particularly heart attack and stroke. So while you may lose weight in the short-run, you are putting your cardiovascular health in jeopardy in the long-run.
Another reason weight loss is achieved on these high-protein diets, at least temporarily, is actually due to water loss. The increase in the amount of protein consumed, especially from dairy products, raises the levels of uric acid and urea in the blood. These are toxic by-products of protein breakdown and metabolism. The body eliminates this uric acid and urea by pumping lots of water into the kidneys and urinary tract to help it flush out. However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium. The high intake of protein leaches calcium from the bones, which leads to osteoporosis.
Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested.
Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods.
Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk of heart attack and stroke. The amount and type of protein in your diet also has an important impact on calcium absorption and excretion. Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems. Interestingly, kidney disease is far less common in people who eat a vegetable-based diet than it is in people who eat an animal-based diet. By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fibre foods.
Remember, eat everything in moderation and nothing in excess. Also, the only healthy way to achieve permanent weight loss is to burn more calories than you take in. Anything else is just a gimmick.
If you’ve been wanting to lose weight without compromising your own health, then the Low-Carbohydrate and High-Protein Diet could be an option to consider. But before you dig deeper on how this diet approach helps in losing weight, it would be better to first cover the basics on what these nutrients can do for your body.

Carbs and Protein
Carbohydrates no longer sound like a stranger to anyone who’s been trying to lose weight instantly. This is one essential nutrient that’s commonly misconceived as unhealthy. Many say that carbs in a diet predominately result in an increase in fats. But, don’t take this as a gospel truth for not all carbohydrates are bad. They’re not the only reason why your body may feel bloated and large, and knowing what different types of carbs do for your body is crucial to your health and weight loss.
Protein, on the other hand, is good for the heart. The absence of its supply can lead to various illnesses and may even result in death. Some of these illnesses are weakening of the respiratory and immune systems, malfunctioning of the heart, as well as growth failure. Protein is acquired mostly from poultry products such as milk, beans, meat, whole grains, oats and peanuts.
So, why is the Low-Carbohydrate and High Protein Diet being implemented? What are the benefits?
If your main objective is to reduce your body weight, then it’s better to try the Low-Carbohydrate and High-Protein Diet than the Low-Fat and High-Carbohydrate approach. Low carbohydrates mean that your blood sugar level doesn’t increase quickly. Since there’s a minimal supply of sugar compared to the average amount you get, you have a lower risk of developing diabetes. You may ask about the energy supply you need and say “I thought carbohydrates are important because we need energy?” But don’t worry, because protein can cover this.
Any food that’s high in protein tends to make the digestion slower. In which case, you don’t easily get hungry and feel empty. Once you start feeling empty, your energy tends to decrease as well. However, the low-carbohydrate diet doesn’t mean that your body won’t get the energy it needs. Of course, carbohydrates are just one energy source; other nutrients can help supply energy as well.
The Low-Carb and High-Protein Diet doesn’t only contribute to quicker weight loss and lower blood sugar level, it also helps reduce blood-triglyceride levels, which is good for the heart.
Although this type of diet is advised, it doesn’t mean that the food you’re going to eat are only those that are high in proteins and miss out on other essential minerals and vitamins found in other varieties. Excess or lack of protein and carbohydrates is not good for the body, so watch out for the amount of these nutrients you take daily. Knowing the essential nutrients your body needs and the process on how to properly get these nourishments can prevent you from getting sick.

Ayurveda is a form of lifestyle adopted to maintain perfect balance and harmony within human existence. The ayurvedic approach to life requires listening to and addressing the unique needs of your body, recognizing and balancing your mental and emotional states and deepening your connection with your spirituality. We undergo several changes in our day- to-day life, thus causing great stress on our mind and health, leading to too many ailments and disorders. To cope up with the fast moving environment we need to strike a balance with the right kind of diet and food choices.

Triphala is a miraculous herb, that is exceedingly helpful in achieving ultimate health. It is a combination of three herbs rather more precisely, three fruits. These are Amalaki, Haritaki and Bhibitaki. These herbs have a well esteemed place in Ayurveda.
In Ayurveda, there are seven basic body constitutions resulting from the predominance of one or more energetic influences or Doshas. The Doshas, Vata, Pitta and Kapha, influence physical, mental and spiritual health. Each one of us is a unique combination of these three body influences. Your natural Doshic state of balance is called Prakruti.
.The three fruits of Triphala (Harada, Amla and Bihara) each corresponding to the “three humours” or “tridosha” of Indian Ayurvedic medicine. Vata is sometimes translated as “wind” which corresponds to the mind and nervous system. Its nature is dry, cold, light and activating. The second is pitta , which is also translated as “fire” or “bile.” It is responsible for all metabolic transformations including the digestion and assimilation of food as well as assimilation and clarity of thought and understanding. The nature of pitta is primarily hot, moist and light. Third is Kapha, which is sometimes translated as the “water” or “mucus” humour and is responsible for all anabolic or building functions such as the development of muscle and bone tissue. Its nature is cool, moist and heavy.

Because of its high nutritional content, Ayurvedic doctors generally do not regard Triphala as a mere laxative. Triphala is an effective blood purifier, that stimulates bile secretion as it detoxifies the liver, helps digestion and assimilation, and significantly reduces serum cholesterol and lipid levels throughout body.

Prolonged use of Triphala is safe and non-habit forming; in fact it rejuvenates the intestines, tissues, and cells of the body, prevents cancer, and aids in weight loss. It is known to promote the absorption of B vitamins, and to improve the general absorption of all nutrients and vitamins contained in our food. Triphala is a balanced formula for all body types. When taken in large doses at night, it has cleansing & detoxifying action, when one or two capsules taken with meals, it has a building & rejuvenating effect. When used regularly, it is good for gentle, slow detoxification of the digestive tract & then the deep tissue. Triphala is extremely beneficial in suppressing various carcinomas in the body. Triphala promotes vision and cures various eye related disorders. As a result, it is regarded as a kind of universal panacea, and is the most commonly prescribed herbal formula.

It is said that our digestive tract is a seat to extract energy from the food we eat. Whatsoever we eat or drink, gets converted into valuable energy that is beneficial for our body. But when there is some abnormality in the digestive function, there is formation of a variety of toxins that as per ayurveda are known as ‘ama’ in the body. Ama can be described as a sticky mucilaginous matter, that is formed due to accumulation of undigested or partially digested food in our digestive tract.
Triphala corrects constipation, cleanses and tones gastro intestinal tract. It gently stimulates the intestinal walls and restores the tone of the colon, thus helping in the elimination process. It detoxifies the whole body. It is anti microbial and anti-inflammatory and anti viral. It is very effective in irritable bowel syndrome. It also stimulates bile flow and peristalsis. It reduces high blood pressure and improves blood circulation. It has also been found to be helpful in liver disorders. It has also shown in-vitro antioxidant activity. Thus triphala is not just a laxative but it is a powerful body stimulant that promotes health and overall condition of the body.

Amla, commonly known as Amalaki is one of the best health rejuvenators. It is also one of the richest source of vitamin c. It not only supplements the deficiencies of various mineral and vitamins but helps in cooling our body. It is tri-Dosha suppressant.

Bahera or Bhibitaki is highly used in treating various elements, works best in decreasing the inflammation from the body. It is helpful in maintaining all the humors, but it has strong action on aggravated Khapha. Bahera contains about 40 percent of palmitic oil and oleic acids and linoleic acid. Linoleic acid is helpful in maintaining the proper cholesterol levels in the body.

Harar or Haritaki is useful in maintaining the proper balance of the three humors. It is one of the most potent herbs that help in attaining longevity by rejuvenating all our bodily cells and tissues. It is a boon for people, having digestive problems.

As we have seen above, Triphala is an herbal supplement that has the potential to target each and every system of the body like nervous system, digestive system, circulatory system, respiratory system, reproductive system. Owing to its miraculous benefits, Triphala was and is widely used in making ayurvedic medicines. Triphala is part of some of the most prestigious ayurvedic preparations like Triphala guggul, Triphalaadi ghrita, Chandraprabha vadi, Arogyavardhani vati.
Triphala, being bitter in taste, is available in various forms like gelatin capsules, vegetable capsules, tablets, powder, and syrups and even in form of tea.

• one is eating more than required
• second is the lack of exercise

It is wrong to consider the lower metabolic rate and the deficiency of thyroid activity, the ultimate cause; these are just the symptoms resulting from a cause. Sedentary life style coupled with binge eating is the recipe for fat accumulation and overweight. The fat belly is not only unattractive, it can be downright dangerous for your health. Extra fat around abdomen increases the risk of high blood pressure and heart diseases. This may lead to a situation where one has to even face the isolation risk from the society, which further aggravates the serious condition.Reducing fat levels requires a natural approach that doesn’t come from popping diet pills or gulping down foul tasty drinks. One has to maintain healthy nutrition and control dietary habits. Here are some quick tips to stay healthy

• Food should be consumed in smaller portions with more proteins and slightly less processed carbohydrates.
• Drink maximum water as it aids in digestion, fullness and fat burning and flushes out toxins from the body.
• Avoid sedentary life as much as you can.
• Instead of taking a bus, walk.
• Instead of using the remote to change the channel, get up and do it yourself.

These are just quick examples to get you started.

For keeping the body healthy and fat free, yoga plays a vital role. Yoga is considered as a three way approach for body, mind and soul. Where stress is one of the grounds for binge eating, yoga controls everything. Yoga can be performed in many ways- in the form of asanas, pranayamas and mudras. Nadishodhana, suryabhedna and anulom vilom are the best pranayamas to keep body fat free. Not all the pranayamas are advised for everyone until and unless you are totally healthy.At last but not the least, adopt positive approach towards life. Positive thinking and natural living are the ways to life a healthy and joyous life.

Dr. Manushi Sood.

The very nature of a woman is strength and compassion and the essence of her being is to nurture. A woman takes a long journey in her entire life fulfilling myriad roles in the society. Little does she realize that the vision she holds so dear can only be brought to reality if she has nurtured her own body well – with good thoughts, lifestyle and above all, good nutrition.

After a galloping phase of infancy and early childhood, where the nutrition is completely taken care of by the elders around the child, comes the most crucial phase in life. This is the phase of adolescence (which is Latin means ‘to grow up’), which is the period between the onset of puberty and full maturity (i.e. 10 to 21 years).This is the time when child begins to see himself / herself as an individual and exercise his/ her choice for everything. The influences experienced by an adolescent often make a template for shaping the life of an adult. While trying to keep pace with the rapid physical changes and peer pressure, intense concern with appearance and weight and an active lifestyle, the adolescents often neglect the importance of nutrition. This is more observed in girls as they focus on their appearance more than what could make them a healthy individual. The biological, social, psychological and cognitive changes that occur during adolescence can significantly affect nutritional health.

Nutrition for adolescent girl:

The biological process of puberty is characterized with rapid growth in height and weight, changes in body composition and tissues and acquisition of primary and secondary sex characters. The average duration of puberty in girls is 4 years, with a range of 1.5 to 8 years. Nutrition needs parallel the rate of growth with the maximum nutrition demands occurring during the peak velocity of the growth. Sex hormones estrogen and progesterone contribute to changes in body composition which cause fat deposits. Research has shown that pubertal girls experience 44% increase in lean body mass and 120% increase in body fat.

The changes in the body composition have important implication for nutritional needs especially with respect to energy, iron and protein.

Importance of Breakfast:

Eating a good breakfast increases thinking power and helps maintain a healthy body weight. Eating at breakfast time helps to stop snacking on high calorie bars and confectionery at break time and so can help keep the total calorie intake also low. Having a fortified cereal for breakfast helps to meet the adolescent calcium and iron needs.

What should an adolescent girl eat more?

This is the age when the body demands more of calcium and iron. Lack of calcium intake can have a detrimental affect on bone growth as this is the age when the gain in bone density is maximum (up to 90%). Milk, cheese and yogurt are the best sources of calcium. Teenagers also need equivalent of a pint-and-a-half of ordinary milk or a pint of fortified milk each day. This can be made up of milk on breakfast cereal, milk in tea, coffee, milkshakes or smoothies.

Iron is another nutrient which is to be taken regularly. Iron is found in plant foods which need to be combined with vitamin C rich foods, for example a glass of orange juice (vitamin C) with beans (iron) on toast. Other vitamin C rich foods are citrus fruits (orange, lemon, lime and grapefruit), kiwi, nectarines, mango, blackcurrants and drinks based on these fruits. Potatoes are also a good source of vitamin C. Alternative good sources of iron are eggs, fortified breakfast cereal, whole meal bread, broccoli, spinach, prunes and apricots.

Adolescent girls should also eat diet high in protein in order for proper muscle growth. Some of the good sources of protein are cheese, yogurt, milk, eggs, beans (all types such as kidney beans, butter beans, beans in tomato sauce), peas, chick peas, lentils and peanuts. Vegetables are rich source of vitamins, including vitamin A and C, and folate, minerals, such as iron and magnesium, and fiber. Besides, they are low in fat. One should have 2 to 4 servings of vegetables each day.

In summary, the best nutrition advice to keep your adolescent healthy includes encouraging her to:

• Eat a variety of foods
• Balance the food you eat with physical activity
• Eat plenty of grain products, vegetables and fruits
• Choose a diet low in fat, saturated fat, and cholesterol
• Eat a diet that is moderate in sugars and salt
• Choose a diet that provides enough calcium and iron to meet the growing body’s requirements.

Nutrition for the Young Woman:

Young women undergo dramatic changes while moving from adolescence into their early twenties. These include physical, social, cognitive, and emotional development. At a time when nutrient requirements peak, the lifestyles of young women may compromise their food intake placing them at risk for many nutritional imbalances.

Most attention directed to this age group tends to be on issues of weight including obesity, dysfunctional eating, and eating disorders. Although these are important, this emphasis completely ignores the nutritional health concerns that face young women. Dietary deficiencies — most notably iron, calcium, and folate — are commonly related to inadequate energy intakes or the omission of whole food groups Lifestyle trends can also influence young women’s diets. Lack of discipline in eating and the shift in food consumption from meals to snacks becomes the order of the day. Scientific reports mention that as the number of eating episodes increase so does the mean intake of energy, total carbohydrates, and sugars.

Iron deficiency is the most common nutrient deficiency among older adolescent girls and young women due to iron losses during menses and poor dietary intakes. The consequences of iron deficiency are subtle but serious, including decreased work performance, impaired body temperature regulation, and altered intellectual performance. Young women should also eat foods rich in iron as mentioned for the adolescent girls.

There is also a concern about calcium intake of young women because of its association with bone health in later years. Maximizing peak bone mass during the first two to three decades of life can prevent osteoporosis. Dietary calcium improves bone accretion, but 60% of females aged 13-17 years are reported to consume less than the recommended intake of milk and milk products, the best source of calcium. Vitamin D is needed along with calcium to build strong bones while excess sodium, protein, caffeine, and phosphorus may compromise bone health.

Another critical nutrition concern, relates to the inadequate consumption of fruits and vegetables. These food groups are sources of key vitamins, such as folate, which is linked to the prevention of neuro-tube defects in offspring, and heart disease and cancer in later life. The antioxidant and photochemical content of fruits and vegetables also have a role in preventing heart disease and cancer. Consuming fruits and vegetables daily with particular attention to adequate folate intake should be a nutritional priority for young women.

Nutrition for the Pregnant and Lactating woman:

When a young woman is getting ready for bearing a child and nurturing it, she needs to prepare her body well in order to provide adequate support to another being growing within her. In this phase of her life she needs to pay attentions to;

• Maintain a healthy weight.
• Engage in physical activity regularly.
• Gradually lose body weight
• Women who are trying to become pregnant and ordinarily drink alcoholic beverages, should stop drinking or cut back on the amount drink.
• Quit or cut back on smoking to improve health.
• To minimize the risk of having an infant with a neural tube defect, eat a highly fortified breakfast cereal. Choose foods that provide 100 percent of the Daily Value (DV) for folate.
• It is advised to include in daily eating pattern:
  • At least 3 servings of low fat milk and milk products as a source of calcium – a must for bone health.
  • At least five servings of fruits and vegetables per day.
  • Two to three servings of meat or alternates a day.
  • Five or more servings of grain products depending on energy requirements.
• Pregnant women should try to eat a well-balanced diet including foods naturally rich in folate, such as orange juice, strawberries, cantaloupe, dark green leafy vegetables, asparagus, broccoli, and cooked dried peas and beans. Pregnant women are also likely to need greater amounts of foods fortified with folic acid, such as breakfast cereals or enriched bread, rice, or pasta, or they should take a vitamin supplement.

Nutrition for the Elderly Women

The aging process is associated with many changes in hormonal and physiological function, some of which are gender related. In women, one of the most dramatic hormonal changes is the striking reduction in estrogen production that accompanies menopause. This period of life and the later, has special nutrient requirements.

Nutritional status has an enormous effect on health throughout life and has no less impact in the elderly. With increasing age, body requires less energy because of a decline in physical activity, a loss of lean body mass and a fall in the metabolic rate. Raising the activity level will increase the need for energy and help avoid gaining weight. Weight gain often occurs in menopausal women, possibly due to declining estrogen.

The food guide for older women, includes information about:

• Whole, enriched and fortified grains and cereals such as brown rice and 100 percent whole wheat bread.
• Bright-colored vegetables such as carrots and broccoli.
• Deep-colored fruit such as berries and melon.
• Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and carotene. These include oranges, grapefruit, carrots, winter squash, tomatoes, broccoli, cauliflower, and green leafy vegetables. These foods are good sources of vitamins and minerals and the major sources of dietary fiber. Fiber helps maintain bowel mobility
• Low- and non-fat dairy products such as yogurt and low-lactose milk.
• Dry beans and nuts, fish, poultry, lean meat and eggs.
• Liquid vegetable oils and soft spreads low in saturated and trans fat.
• Fluid intake.
• Physical activity such as walking, housework and yard work.

Although researchers have been addressing the special nutrition needs of menopausal and older women, it is generally agreed that a diet rich in vegetables, grains, fruits, and calcium and lower in fat, alcohol, calories, and caffeine is a wise choice for these group of people.

Although, nutrition is an important component of human development at every stage of life, its focus changes with age. This is more relevant for women for they undergo many physical, biological and psychological changes as they age.

Food contains nutrients essential for normal metabolic functions. An imbalance in nutrient intake or the consumption of harmful substances is the underlying factor in many chronic diseases. To acquire these nutrients, we have to eat foods that contain these required nutrients.

But fast life has increased the craze of fast foods. These fast foods are nothing but EMPTY CALORIE FOODS. These include pizzas, burgers, bakery items, refined foods etc. These foods contain too little enzyme producing vitamins and mineral content, and huge amount of calories. The intake of ‘empty calorie foods’ requires the body to produce its own enzymes to be able to convert these ‘empty calorie foods’ into usable energy. This is also the reason why resort to overeating while eating such junk foods.

One more important associated aspect is our hunger for food. The mechanisms that turns off hunger is feeling of fullness. But, by the time we have filled up ourselves with these concentrated yet ‘empty calorie foods’, we have actually eaten more calories than we actually need and this very excess turns into fat.

Its only when we obtain adequate amounts of all essential nutrients, the biological hunger ceases to exist. But if our foods are nutrient deficient, we would continue to resort to overeat these foods till we get adequate amount of required nutrients. This shows us why nutrient enrichment is important for achieving a healthy weight.

To add more worry, these ‘empty calorie foods’ that lacks fiber and contain huge amount of calories also slows down intestinal activity. These foods take long time to pass through the intestinal tract.

Well, now if any of the above stated facts have hit our brains, the least we can now do is cut short on empty calorie foods from our diet and make our diet follow the following points:

1. Diet containing high fiber content.
2. Rich with all nutrients.
3. Water intake of around 2 liters a day.

Life is small and short. Every one wants to carry on. With the above stated facts, we can certainly stay young, smart, healthy and strong.

Dr. Manushi Sachdev

Often one hears a teenager saying, ‘I am fat. I am too skinny. I would be happy if I were taller, shorter, had curly hair, straight hair, a smaller nose, stronger muscles, longer legs……’ The wish list goes on and on. This is the age when one is confused, either due to peer pressure or because of one’s own curiosity ‘to know all and do all.’ And as the body changes, so does the body image. Many people have trouble adjusting to the change and this can affect their self-esteem. Self-esteem is all about how much people value themselves, the pride they feel in themselves and their sense of self-worth. Self-esteem is important because feeling good about yourself can affect how you act. A person who has high self-esteem will make friends easily, is more in control of his or her behavior and will enjoy life more. Body image is about how a person feels about his or her own physical appearance. For people in their early teens, body image can be closely linked to self-esteem because as children develop into teens, they care a great deal about how others see them. Needless to mention, a person takes to short-cuts and quick repair methods in order to fit into society’s definition of ‘a smart looking teen.’ Most of this involves a drastic change in eating patterns and leads to adopting diets which lack in the essential nutrients thus taking a toll on their overall health and well-being. Once the purpose of their action is defeated, the teenager loses hope and does not have any faith in even good and sound advise! Here comes the role of the parents in building the concept of good health and well being in children.

Teen age is the time when one is confused, either due to peer pressure or because of one’s own curiosity ‘to know all and do all’

Adolescence seems to be synonymous with erratic eating habits, as the typical teenager’s life fills up with friends, sports and homework. Yet, adolescence is also a time of rapid growth and development that makes healthy eating habits even more important. Therefore, it is important that teenagers are encouraged to make food choices that are healthy. When all their peers eat fast food for lunch, you cannot expect your child to munch on green leaves and raw vegetables! This would be the most unrealistic approach and would only invite resistance. What works best with teenagers is to teach them how to make better choices whether they are eating at home, school or in restaurants. Improving eating habits among teens is crucially important for two reasons: building strong bones and preventing obesity.

What’s “Junky” about the Junk Foods?

1. The foundation of a lifetime of strong bones is built during the teen and young adult years, until about age thirty. This represents their peak bone mass – the strongest their bones will ever be. Yet, research indicates that teenagers are not getting nearly enough calcium to build strong bones and this can lead to osteoporosis later in life. 2. Maintaining normal weight is critically important since obesity often leads to diabetes, high cholesterol and high blood pressure – conditions that were once common mostly in adults. For adults as well as children, the best way to treat and prevent these problems is to adopt a combination of healthy diet and exercise. In addition, positive eating patterns adapted during the teen years are likely to last a lifetime. Many snacks, such as potato chips, fast-food cheeseburgers and fries, have high levels of fat, sugar or salt – ingredients that are best limited to a small portion of your diet. Healthy eating does not mean that you cannot have your favorite food, but the ‘Dietary Guidelines’ advises you to be selective and limit the total fat, saturated fat, cholesterol and sodium you eat. Our main source of saturated fat comes from animal products and hydrogenated vegetable oils, with tropical oils – coconut and palm – providing smaller amounts. Only animal fat provides cholesterol. Sodium comes mostly from salt added to food during processing, home preparation or at the table. Fats are our most concentrated source of energy. It is common knowledge now that eating too much fat, especially saturated fat and cholesterol, increases blood cholesterol levels and therefore increases your risk of heart disease. Too much fat may also lead to overweight and increase risk of some cancers.

IS THIS FATTY? I DON’T THINK SO… LET ME EAT

What is the excitement about fiber?

“Raw vegetables and fruits are an excellent source of fiber as are whole grains”

Whole-grain breads and cereals, dried beans and peas, vegetables and fruits contain various types of dietary fiber essential for proper bowel function. Eating plenty of these fiber-rich foods reduces your risk of cancer and heart disease. The benefit from a high-fiber diet may be related to the foods themselves and not to the fiber alone. For this reason, it is best to get fiber from foods rather than from the fiber supplements you purchase in a store.

Tips for Parents

1). Teach teenagers that eating ‘healthier’ does not mean giving up their favorite food altogether. For many teenagers, it means cutting down on portion size and adding foods with nutritional value to their diet – having a smaller bag of chips along with an apple or switching from higher fat chips to bland mixed sprouts, etc.

2). Acknowledge that teenagers will eat fast food, yet encourage buying the smallest portion sizes available or sharing a super-sized meal with a friend. Also, encourage teenagers to make beverage choices that are nutritious, such as milk or unsweetened fresh fruit juices rather than always selecting sodas.

3). Model good behavior – eat well, exhibit a healthy attitude toward food, display a good body image and lead an active life yourself!

4). Encourage nutrition label reading. Emphasize on key teen nutrients that may be in short supply – such as calcium and iron. Starting the day with a bowl of cereal with milk is a great way for teens to get more calcium.

5). Remind teenagers to eat breakfast, lunch and dinner. Skipping meals does not help with weight loss and it might keep them from getting all the nutrients they need.

6). Encourage teenagers to choose an activity they enjoy and to exercise for at least 30 to 60 minutes most days of the week.

Parents are a role-model for chidlren. Live the life you want your children to adapt. So health of your children is in your hands. Sometimes it may be hard to believe that teenagers will grow up into individuals who will make good decisions about their nutrition and activity choices; however, your nutrition education efforts will go a long way toward helping them achieve that.

A good start is to encourage the child to eat a variety of foods, as suggested in the Dietary Guidelines for that age group. The idea is to get the nutrients the body needs, by choosing a variety of foods from each of these groups: 1). Vegetables 2). Fruits 3). Breads, cereals, rice, pasta 4). Milk, yogurt, cheese

Why should you avoid sugar?

Processed sugar has many harmful effects throughout the body and can cause major imbalances in the organ systems. You could say that sugar tends to throw off the homeostatic balance of the whole body by increasing the production of adrenaline by many times. In essence, sugar stimulates the nervous system by inducing a flight or fight response.

Diabetes is caused by the failure of the pancreas to produce adequate insulin when the blood sugar rises.

Too much sugar can adversely affect body weight and hormones; it may also cause fatigue, increased hyperactivity and tooth decay.
Do we know the harm being done by loading the body with sugar?
Refined sugar provides empty calories and if a lot of your food contains sugar, there’s no room for the nutrients you need to stay healthy. When sugar isn’t needed, it’s stored as fat, and by eating sugar, you’re also raising levels of the hormone insulin in your blood. Insulin stores fat, a risk factor of diabetes, and can damage artery walls, making it easier for cholesterol and fat to build up and cause heart disease. Too much sugar affects immune systems by causing white blood cells to be sluggish, thus lowering resistance to disease.
High sugar consumption leads to an overly acidic body and in turn will cause the body to strip nutrients from its reserves to counterbalance this effect. This can eventually cause the body to take calcium from the bones and teeth since calcium is the primary mineral used to neutralize high acid in the cells. The can lead to arthritis or osteoporosis.
Refined sugar is devoid of all nutrients, which leads to the body getting depleted of its stores of various vitamins, minerals and enzymes. If sugar consumption is continued, an over-acid condition results, and more minerals are needed from deep in the body to correct the imbalance. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues. These wastes accumulate through the brain and nervous system, which speeds up cellular death. The bloodstream becomes over-loaded with waste products and symptoms of carbonic poisoning result.
Diabetes is a very commonly known disease caused by sugar as well as a high fat diet. Diabetes is caused by the failure of the pancreas to produce adequate insulin when the blood sugar rises. A concentrated amount of sugar introduced into the system sends the body into shock from the rapid rise in the blood sugar level. Diabetes (high blood sugar) is caused when pancreas fail because of overwork.

The effects of high blood sugar include:

a. Increased risk of diabetes
b. Increased risk of cancer
c. Increased free radical formation
d. Increased in advanced glycation end products (AGEs)
e. Increased risk of cardiovascular disease

“Many nutritionists believe that sugar can be addictive and it is difficult to break the habit of excess sugar intake.”

Research has also shown that refined sugar may be one of the major dietary risk factors in gallstone disease. Gallstones are composed of fats and calcium. Sugar can disturb the natural mineral balance in the body, and one of the minerals, calcium, can become toxic or nonfunctioning, depositing itself anywhere in the body, including the gallbladder.
The escalating aggressive behavioural pattern in adolescents perturbs everyone today. While many believe that the violence shown on television and cinemas is to be blamed, there is one hidden cause for this. Refined sugar are now being linked to various mental problems. Our brains are very sensitive and react to quick chemical changes within the body. As sugar is consumed, our cells are robbed of their B vitamin, which destroys them, and insulin production is inhibited. Low insulin production means a high sugar (glucose) level in the bloodstream, which can lead to a confused mental state or unsound mind, and has also been linked with juvenile criminal behavior.
Many nutritionists believe that sugar can be addictive and it is difficult to break the habit of excess sugar intake. In fact, sugar does more damage than any other poison, drug or narcotic because :
It is considered a “food” and ingested in such massive quantities.
The damaging effects begin early, from the day a baby is born and is fed sugar in its formula. Even mothers milk is contaminated with it if the mother eats sugar.
Practically 95% of people are addicted to it to some degree or other.

“High sugar products give instant energy and a feeling of “high” which is why they are now being consumed to the level of addiction by the younger generation.”

Healthful Tips

• eat Fresh fruits get goodness all the way!
• Avoid refined, processed carbohydrates (especially sugar).
• Seek opportunities to use whole, fresh foods.
• Eat whole fruits as desserts.

1. Always wash face, hands, and-if possible-feet before meals.
2. Never eat before sunrise or after sunset. If you must eat after sunset, avoid all sour and acidic foods.
3. Meditate briefly just before eating (or offer grace) to raise energy and increase appreciation for food.
4. Always eat only when right nostril is operating; drink only when left is operating.
5. Eat or drink only when sitting down.
6. Never talk or laugh during meals. Instead give full attention to taste, texture, and aromas of the food.
7. Always take water with a meal; beforehand if weight loss is desired, during meal if weight is to be maintained, and after meals if weight gain is desired.
8. Never drink items too hot or too cold. Water and other liquids should be served lukewarm.



9. Never mix temperatures in the meal. Don’t eat hot and cold items at the same sittings.
10. Eat only when hungry and previous meals have been digested. Generally, don’t eat within six hours of another meal.
11. Avoid all between-meal snacks, including-if possible-all liquids but lukewarm water.
12. Never eat facing south. This drains energy and fosters anger.(East is best.)
13. Never eat unpalatable foods. This creates resistance in the system.
14. Eat only in a pleasing settings from clean utensils.
15. Only take foods while hot and fresh. Reheated and canned foods create gas.
16. Eat neither too fast nor too slow. Don’t rush and don’t linger.
17. Avoid overly greasy and overly dry foods.
18. Whenever possible, laugh after meals. This helps digestion.
19. Never sleep within two hours after meals as this disturbs the mind and the digestive system.
20. Wash hands, face, mouth and eyes after meals.



21. Avoid all actions requiring physical or mental concentration for two to three hours after a full meal.
22. Urinate after eating, but do not defecate for three hours if possible. (Thus, one should not eat before one’s normal bowel movement.)
23. Never take hot milk before retiring.
24. Never take tea within a half hour of meals, before or after.
25. Eat once or twice daily only: a light morning meal, and if possible the main meal before sunset.

Eating is one of the simplest and most profound mindful practice. We often eat while doing other things such as talking or reading. We can learn a lot about the mind by eating without distractions and making it as much of a meditation practice as sitting and walking.

The most celebrated chef of India shares few of his amazing recipes with the readers of Soul Curry. Try out the dishes yourself and trust us you’ll really like them all!

Simply Delicious- Lemon Rice

Method

1. Soak rice in four to five cups of water for about thirty minutes. Drain and then cook in four cups of boiling salted water until almost done. Drain and keep aside.
2. Heat ghee in a shallow pan or a kadai. Add asafoetida. Add red chillies, dhuli urad dal, chana dal and fenugreek seeds. Cook till dals change colour to light brown.
3. Add peanuts and mustard seeds. As mustard seeds crackle, add curry leaves and turmeric powder. Stir-fry for half a minute. Add cooked rice, salt and lemon juice. Mix well, cover and cook on low heat for about five minutes.
4. Garnish with coconut and serve hot.

Chef’s tip: You can use either roasted or fried peanuts in this recipe.

Spicy Goodness- Maharashtrian Kadhi

Method

1. Combine besan and yogurt thoroughly in a deep pan. Add two cups of water, salt to taste and turmeric powder. Cook on low heat stirring continuously.
2. Heat oil, add mustard seeds. When they crackle add ginger paste, garlic paste, green chillies and curry leaves. Cook for a minute and then add to kadhi.
3. Stir continuously on low heat until kadhi is slightly thick.
4. Adjust salt and serve hot with steamed rice.

Light n Refreshing- Curd Rice

Method

1. Wash and soak rice in three cups of water for fifteen minutes. Drain and cook the rice in three cups of water till just done.
2. Cool the rice then add curds and salt and mix well. Keep aside in a bowl.
3. In a pan heat some oil, add mustard seeds. Once they crackle add asafoetida and curry leaves. Add green chilies and ginger and sauté for minute. Remove from heat and keep aside to cool.
4. Add the seasoning to the rice and curd mixture. Mix well and serve.

Yummy Mango Delight- Kutchi Mango Phajeta

Method

1. Take besan in a bowl, add turmeric powder, salt and mango pulp. Mix well and add buttermilk, stirring constantly.
2. Heat oil in a pan. Add asafoetida, cumin seeds, curry leaves, green chillies and ginger.
3. When they begin to change colour, add besan mixture. Mix well adding sufficient water to get a thin consistency.
4. Add jaggery and bring it to a boil.
5. Add coriander leaves and continue to cook for three to four minutes.
6. Serve hot.

Scrumptious Wadas- Baked Moong Sprout Wadas

Method

1. Mix moong dal and urad dal. Clean, wash and soak in three cups of water for two hours. Drain and set aside.
2. Grind the soaked dals along with blanched sprouts, green chillies and half of the ginger to a coarse thick paste using very little water.
3. Transfer into a large bowl. Mix well and set aside to ferment for six to eight hours.
4. Add salt, turmeric powder, red chilli powder, garam masala and baking powder. Mix well. Stir in remaining chopped ginger.
5. Grease a Microwave plate. Place spoonfuls of wada mixture on the plate.
6. Cook on Microwave HIGH (100 %) for one and a half to two minutes.
7. To serve: Cover wadas with salted yogurt and drizzle with coriander chutney and sweet tamarind chutney. Garnish with coriander leaves.

*Sanjeev’s Kitchen Courtesy: The Yellow Chilli

Most of us cannot think of anything else in the morning till we have had our cup of coffee – the most popular beverage on planet earth! In fact, it is the coffee, which truly wakes us up. Ever wondered, what makes us depend on it or rather make us feel that we cannot live without that morning dose of booster? Did you ever ponder about coffee beyond that rich aroma which perks up your mood?

THE DELICIOUS HISTORY OF COFFEE

Coffee, we all know, is a beverage of Ethiopian origin. It is said that Kaldi, a goatherd, found his goats eating bright red berries from a dark-leafed shrub. Usually calm and responsible, the goats began dancing, frolicking and singing. Kaldi shared his discovery with local monks who concocted a drink by boiling the berries. After the drink, the monks realized that they had the stamina to pray for long hours. Later, a particularly curious monk, who liked the sweet aroma of a burning coffee branch, pulled the charred berries from the fire, ground them down and prepared a black beverage. This liquid was the first coffee. The traditional coffee has been transformed tremendously. Coffee has traveled far and wide and has undergone tremendous changes in methods used to unlock its flavor – or the art of brewing!`

THE BITTER TRUTH ABOUT COFFEE

The biggest drawback for coffee started with the realization that it could stimulate the senses and give a feeling of enhanced stamina for working long hours! That it surely does, but what happens later, when we want to work ceaselessly just by gulping down coffee, is a matter of concern. This is because coffee simply stimulates the central nervous system and increases the stress hormones in the blood streams, thus making a person feel unnaturally alert. Consequently induced alert state tends to subdue the body’s natural instincts and prevent it from relaxing. Thus begins a coffeeholic’s journey. At the end of which, apart from developing dark circles under the eyes, one also acquires acidity problems, irregular palpitations and more. This causes undue stress and leads to various kinds of disorders.

IS COFFEE NUTRITIONALLY RICH?

Coffee by itself is relatively nutritionally inert. One teaspoon of coffee has about two calories of energy. The rest may come from the other ingredients like sugar. In fact, most of the energy in restaurant brewed espresso comes from fats. Coffee does not contain many vitamins, however it does contain plenty of Niacin. It is rich in its mineral content however.

IS COFFEE HARMFUL ?

Coffee’s effect on health has been attacked throughout the ages – as soon as its stimulatory effect was quickly noted ! Coffee lovers claim that the basis for accusations on coffee is absolutely unscientific. Perhaps the peak of the anti-coffee hysteria occurred during the nineteenth century, with coffee being blamed for every imaginable illness and disorder.
More careful research has been conducted in the last few decades and the results have been mixed. Most of the focus has been on coffee’s most (in) famous component, caffeine. Caffeine is a central nervous system stimulant, a bitter alkaloid that probably forms part of the coffee plant’s defense system. Many of the effects of caffeine are obvious, depending upon the quantity consumed: increased alertness, anxiety, irritability, interference with sleep, and jitteriness. It works as a mild diuretic. Caffeine can cause headaches, but also, as a vasoconstrictor, has in certain instances been used to help relieve migraine headaches.
Caffeine consumption has been linked to short-term increases in blood pressure, heart rate, and to occasional irregular heartbeat. There are some studies linking coffee and caffeine to osteoporosis, but they have been largely inconclusive. But caffeine is not coffee’s only component. A study conducted in the Netherlands found that the coffee diterpenes cafestol and kahweol increase serum lipid levels (causing a rise in total cholesterol, low-density-lipoprotein (LDL) cholesterol, and triglycerides) and affect liver function
Coffee stirred up a debate shortly after it was discovered. The debate, like its aroma lingers on!