Blog -> Yearly Archives: 2013
April 16, 2013

Before I write this piece, I’d like to welcome the new subscribers to my blog.  Thank You for subscribing.  If you have any suggestions for health topics, questions on nutrition, or comments on the posts, please feel free to write.

A friend of mine sent me an email about an article published by a US writer about how 4 foods accelerate aging.  The 4 foods named in this article are wheat, corn, sugar and vegetable oils (like soybean, canola, etc).  How factual is this information?

Wheat and corn do not accelerate aging, for sure.  On the contrary, they provide us with nutrients that are essential for good health.  Although gluten-free foods are becoming a rage in the West, the only persons who need to avoid wheat are those who are allergic or intolerant to wheat and its products.  Perhaps gluten can be a topic for another discussion!

Sugar and oils accelerate aging only if taken in large quantities and / or replace healthy foods.  Sugar consumption has gone up in urban India by large amounts.  Sugar robs the body of some important nutrients which can be replaced only by eating healthy foods.  In that sense, sugar can be a villain.  Also, extra oil intake (especially the high PUFA ones) can tilt the fatty acid balance in the body and accelerate free radical damage.  In that sense, some of the vegetable oils can be seen as villains.

The bottom line is reduce sugar and fat consumption, and there’s no need to avoid wheat and corn if you are not allergic to them.

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April 13, 2013

Soon after I requested for healthy recipes, I received one from Chennai.  Don’t throw away the watermelon seeds after you eat the fruit.  Make chutney powder out of it – its nutritious and delicious, I’m sure.

Here’s the recipe contributed by Ms Smitha Suresh, Nutritionist, Chennai, India……

Watermelon Seed Chutney Pudi

Ingredients –
Watermelon seeds – 100 g
Pepper corns – 1 tsp
Jeera (cumin seeds) – 1 tsp
Peanuts – 2 tbsp
Tamarind – 1 inch piece
Red Chillies – 2-3 nos.
Salt – to taste
Garlic – 3 cloves (optional)

Method of preparation –
Toast all the ingredients together for 2- 3 mins, cool for a while and then dry grind roughly.   Sprinkle 1 tbsp  of this powder on steaming red rice, mix and enjoy the warm, earthy flavour!

You can add other ingredients which give their unique flavour like curry leaves, dried basil (tulsi) or neem. Substitute with other nuts and seeds.

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April 11, 2013

Yesterday during a group nutrition session, one of the participants requested me to put up some easy and healthy recipes on my blog.  While I look for such recipes, if any of you have them already, do write to me and I’ll be happy to publish them here with your name.

Thank you!

 

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April 10, 2013

A question that came from a vegetarian – “Is it ok to eat a cup of flaxseed daily?  My gym instructor has asked me to take fish because its good for my heart, but I don’t want to start eating non-veg.  So, he asked me to take 1 cup of flaxseed everyday.”  If gym instructors were qualified in nutrition and dietetics, they would not dole out such advise!

Firstly, it’s not important for vegetarians to start eating fish or any form of meat for good health.  Secondly, if meat eaters get their omega 3 fats from fish, the vegetarians can get it from flaxseed and walnut.  However, it’s not necessary to eat a cup of flax everyday.  1 to 2 tablespoons is the suggested quantity as of now.

You can find whole flaxseed as well as the powdered form in many supermarkets.  Powdered flax is easier to consume.  Add it in your breakfast cereal or soup or sabji or dal or smoothie or pasta or any other dish.

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April 7, 2013

Today is World Health Day, and this year’s theme is High Blood Pressure.  High blood pressure also known as hypertension increases the risks of heart attack, stroke and kidney failure.  However, hypertension is preventable and treatable.

On the occasion of this year’s World Health Day, The Times of India, Bangalore, carried my article yesterday (April 06, 2013) in their wellness section.  I’ve published the same article here for the blog readers –

Diet Helps Maintain Normal Blood Pressure

It’s a given that high blood pressure and diet are linked.  What and how much you eat can increase the risk of high blood pressure, and at the same time can also help to control your blood pressure.

Increased intake of sodium, calories, saturated fat and alcohol, along with other factors like heredity, smoking, stress and sedentary lifestyle accelerate your risk of high blood pressure.

Dietary changes to control your blood pressure

  • Reduce salt and sodium foods in the daily diet.  5 to 6 g of salt intake per day is adequate for an adult.  Ensure that you do not cross this limit.
  • When you buy processed foods, read labels.  Avoid / restrict anything that carries ‘sodium’ or ‘salt’ as an ingredient.  There’s plenty of hidden salt in ready-to-eat foods.  Restrict their use.
  • Eat more potassium rich foods like fruits and vegetables.
  • Reduce / avoid caffeinated beverages.
  • Drink coconut water regularly.
  • Avoid / restrict saturated fats.
  • Restrict the intake of sweets and fried foods, to keep your weight within the normal range.
  • Increase the intake of fiber-rich foods – vegetables, fruits, nuts, whole grains.
  • DASH (Dietary Approaches to Stop Hypertension) developed in the US has proved that what you eat can help a great deal in controlling blood pressure.  DASH suggests a maximum intake of 2300 mg of sodium per day (akin to 6 g of salt per day), using monounsaturated fats, choosing whole grains over refined varieties, eating nuts daily, consuming fresh fruits and vegetables every day, among other things.

Steps to prevent or control blood pressure 

  1. Maintain your body weight within normal limits
  2. Restrict / reduce your daily sodium intake
  3. Limit alcohol consumption, if at all you drink
  4. Avoid / restrict intake of saturated fats
  5. Avoid active and passive smoking
  6. Learn to cope with stress
  7. Get adequate rest and relaxation
  8. Remain physically active, unless you’re ill
  9. Make time for sleep by limiting screen time in front of the television or computer
  10. Undergo a health check regularly, especially if you have a family history of high blood pressure
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