"Dairy Diet"

thejewishstar.files.wordpress.com

All of us like a bit of variety. Something different to look forward every day so that it doesn’t feel like you are reliving the same 24 hours again and again and again. And lets face it, that’s why we like to eat out or order in. Just the change in menu from the regular ghar ka khana to something a little more exciting (say Chinese or Italian…yummm) can make for a nice break in the average mundane week. And why not, absolutely nothing wrong with stimulating the taste buds with a little something out of the regular fare I think. As long as you are still getting your daily basics on your dinner plates that is.


So what are those basics? Well, simply put, they are your carbohydrates, proteins, fruits and veggies, and oh yes, your dairy. Now you know enough reasons why it’s super important that you get your daily dose of those first three categories, but what about the fourth? Why do you really need to bother with dairy after you pass the age of 15 when your mom finally stopped yelling at you about drinking your milk so that you could grow “big and tall and strong”?

The truth is that despite all the bad press they may get from dietaholics (oh yes, I do believe that’s a valid term to use for those obsessed with calorie counting, for gods sake, we are NOT all going to walk around calculating every breath of air we take!) dairy products really do contain a bunch of good stuff. Lets start with calcium, the main ingredient found in all dairy products, helps to keep the body strong and prevents brittle bones, nails, teeth and hair as well as decreases the chances of osteoporosis later in life.

Dairy also contains high amounts of protein, which is the main nutrient needed for good muscular health. Vitamin D is another important reason to get that dairy on your plate as it works as an important aid in the absorption of calcium by the body, increasing its bone density and strength. Research has even shown that those people who consume healthy amounts of dairy products on a regular basis are less likely to develop high blood pressure over a period of time than those who have a low intake of dairy.

Last but not least, where oh where do you find this vital nutrient for your daily diet? Good sources of calcium, protein, magnesium, Vitamin D and Vitamin B12 can be found in milk, paneer (cottage cheese), cheese, butter, yoghurt and even in ice-cream (low-fat) --- but go slow and reach for the low-fat versions so that you avoid the extra saturated fat, calories and cholesterol and still get all the rest of the goodies you need.

"Learn your ABC's"

healthorg.com

Ok so we all know that deep friend pakoras, double-cheese burgers with fries on the side, and double friend eggs are not necessarily the way to eat yourself to good health.


Instead, the emphasis of almost every sane diet (yes, I am NOT a believer in crazy “5 walnuts for lunch” and “Cabbage soup for a week” diets working in the long run!) is on fresh foods, lots of fruits and vegetables, as well as proteins and carbohydrates. So we know where to get all our amazing, wonderful, super healthy vitamins from but we still don’t really know why we need them! Here’s the short version of a loooooong list of the greatest reasons to keep going back for more of these goodies in your daily diets!



Vitamin A – helps in the healthy formation of bones, skin and teeth.

Vitamin B2 - Promotes growth and helps in reproduction. Helps to get healthy hair,skin, nails, and works to burn carbohydrates, fat and protein

Vitamin B3 - very effective in lowering LDL or “bad cholesterol” and raising HDL also called “good cholesterol”, it also promotes a healthy digestive system, increases blood circulation, reduces high blood pressure, also is a possible cancer inhibitor

Vitamin B5 - Helps in normal growth and development.

Vitamin B6 - Works to metabolize protein and helps the functioning of the nervous system.

Vitamin B12 - Essential for blood formation and a healthy nervous system.

Vitamin C – Is a powerful antioxidant which may protect against certain types of cancers, cataracts and heart disease. Also fights infection and helps the body heal faster. Vitamin B1 – Helps in digestion of carbohydrates, key for the normal functioning of nerve tissue, muscles and heart.
Vitamin D – helps in the absorption and use of calcium, builds bone mass and prevents boss loss, strengthens the nervous system, protects against muscle weakness.

Vitamin E – promotes healthy skin, helps to keep a good circulatory function, is a strong anti-oxidant, and strengthens the immune system.

Vitamin K – helps in the clotting of blood and prevents excessive bleeding. Also helps in the absorption of calcium in the body.

"Vital Vitamins: Know Your Foods"

myhealthaid.files.wordpress.com

No matter what background, ethnicity, religion, caste or creed, as kids we all grew up hearing the same phrases “finish up all your vegetables!” “Why? Because its good for you, that’s why!” and “I want to see that plate empty!” Back then all we knew was that ice-cream, cookies, and chocolate cake were always welcome and vegetables, fruit, and milk products ummmmm, not so much!


But today, in the midst of the vegan diet craze, liquid detox, and superfood mania, we are all in need of some simple explanation as to where exactly we can find these nutrients.

Vitamins are called “essential compounds” and cannot be made by our own bodies, so must come from diet. They can be either fat-soluble (vitamin A, vitamin D, vitamin E, and vitamin K) or water-soluble (vitamin B and vitamin C). Ideally, you should be getting enough vitamins from eating a balanced diet, which should include at least 5 portions of fruits and veggies a day, eggs, dairy products, nuts, seeds, fish and poultry. By steaming, pressure cooking, or microwaving your food you are also preserving more vitamins than if you were to boil it.

So here is an easy way to help you keep that plate loaded with all the right stuff!

Vitamin A – Find it in yellow orange fruits and vegetables like carrots, pumpkin, papaya, mango, sweet potato, cantaloupe and spinach.

Vitamin B1 – Find it in sunflower seeds, whole grains, seafood, beans,
Vitamin B2 - Find it in yoghurt, milk, leafy vegetables, fruits, almonds, chicken
Vitamin B3 - Find it in peanut butter, chicken breast, beans
Vitamin B5 - Find it in egg, fish, grains, meat, peas, peanuts
Vitamin B6 - Find it in bananas, baked potatoes, chicken, oats, chick peas, peanuts
Vitamin B12 - Find it in dairy products, eggs, fish

Vitamin C – Find it in citrus fruits like oranges, lemons, sweet limes, guava, gooseberry, strawberries, melons, broccoli, red capsicum and green capsicum

Vitamin D – Find it in fatty fish, egg yolk, fortified milk, and exposure to direct sunlight (five to ten minutes, 3-4 times a week)

Vitamin E –Find it in vegetable oils, broccoli, peanuts, whole grains, sunflower seeds, mayonnaise, sweet potato

Vitamin K – Find it in dark green leafy vegetables, potato, beetroot, fruits, dairy products, eggs, seeds, meats

"Let the Sunshine In!"

coolrain.44.files.wordpress.com

Today, with all the hype about skin cancer, people have taken to avoiding the sun as much as possible. In addition, we happen to live in a country which is sadly obsessed with the “gori mem complex” where women are encouraged to slather on so called “fairness” creams which promise to change their complexions to a snow-white like hue, therefore ensuring them handsome husbands, successful careers, and fantastic luck for the remainder of their lives.

Well, here’s a news flash: according to recent studies limited (and sunscreen safe!) exposure to sunshine might help you live longer and for some people, the health benefits possibly outweigh the risks of skin cancer! The reason? Sunshine happens to be one of the best sources of Vitamin D, which protects the body from a number of diseases. How, you might ask? Sunlight stimulates the body to produce Vitamin D, which has been proven to protect the body from ailments like diabetes, osteoporosis, and even some forms of cancer. Research shows that modest amounts of sunshine produces the critical amount of vitamin needed to help the body’s immune system function properly.

Vitamin D can also be found in foods including cod liver oil and milk, or could be taken in supplement form. But the way I look at it, why waste your money buying expensive supplements when you can get your daily dose of D for free?? All it takes is spending a few minutes in the sunny outdoors. And whats that magic number? 20. Yup, 20 minutes is all the time it takes for your body to be able to get enough sunlight to manufacture the Vitamin D it needs, without which you risk a whole host of unfun (yes it’s a word) stuff from brittle bones to kidney stones. And in 20 minutes, even in the hottest sunshine (think Delhi in May), you are unlikely to risk burning or damaging your skin through harmful UV exposure because of the short time spent it the sun. The best part? You don’t have to bother changing into your shorts or bathing suit to get these rays! Exposure of just your face and/or arms is plenty!

And just in case I haven’t given you enough reasons to grab some shades and get outside, here’s the icing on the cake. Sunlight also enables the brain to boost its production of serotonin, the feel good hormone, which keeps you feeling good and thinking positive, something you just don’t get being stuck indoors all day long. So go out there and get some sun.....