According to the Academy of Nutrition and Dietetics, vegetarians tend to have lower LDL (bad cholesterol) levels, lower blood pressure, and lower incidence of type-2 diabetes as compared to meat eaters. Vegetarians also tend to have a lower BMI (body mass index), lower rates of various cancers, lower risk of chronic disease and of death from ischemic heart disease.

So, while abstaining from meat is indeed good not just for your spirit but also for your health—as emerging science has established—to be a true vegetarian one must go beyond mere dietary abstinence.

The characteristics of a true vegetarian

What are the marks of a ‘true vegetarian’? The true vegetarian, as I think of him, is filled through and through with reverence for life. He reveres life as a gift of God which no man can bestow and, therefore, will not destroy. Such a one has the following marks:

1. Love and compassion

His heart is a flowing river of compassion and love. The basis of true compassion is a feeling of unity, of oneness with all creatures that breathe the breath of life. I, and that tiny winged creature that hovers around a lamp, are one. Men and animals and birds, fish and fowl, moths and mosquitoes – all, all are one in the One without whom there is no other. To the true vegetarian, therefore, each life-unit is as dear and precious as his own life. To him every dumb creature of God is his own self wearing another body. And so the true vegetarian will not be a party to any movement for slaughter. On his banner are inscribed the words in letters of fire: Stop all slaughter!

2. Self-discipline

The true vegetarian is a person of self-discipline. There are many there are who do not eat flesh but, alas, yet they easily succumb to its lure. They cannot resist the temptations of the flesh. They are weak-minded: they have not put out the fire of passion. The true vegetarian is unswayed by passion, unruffled by anger, unmoved by greed and gold.

3. Humility

The true vegetarian is a man of humility. Deep in his heart he knows that he is not free from the sin of killing. For to breathe is to kill the germs that are in the air around us. To talk is to kill; to walk is to kill. Indeed, to live is to kill.

4. Prayer and worship

Living in such a world, the true vegetarian becomes a worshipper, a man of prayer. He sees cruelty all around him. How many hearts can he touch? How many lives can he save? And so he turns to Him who is the one saviour of all. The true vegetarian prays alike for the killer and the killed and he prays that he may become an instrument of God’s love in this world of anguish and pain.

5. Faith

The true vegetarian is a man of indomitable faith. He believes profoundly that life is entirely a gift of God. In periods of crisis, in times of famine and flood, his mind wavers not! He prefers starvation to eating impure food. To the Sufi dervish, Abu Ala Maeera, his physician said, “O man of God! Why will you not live longer and bless this earth? Drink this chicken soup I have brought for you and see how quickly health and strength returns to your feeble body.” The dervish laughed heartily and said, “Must you me the soup of a weak, defenseless creature who cannot strike back in return? Is it not worthy of you! Bring me the soup of a lion’s cub!”

★ November 25, the birthday of Sadhu T L Vaswani, is observed as International Vegetarian Day also known as SAK Meatless Day

The post True vegetarianism goes beyond diet: Dada Vaswani appeared first on Complete Wellbeing.

Why you shouldn’t eat less

There are some scientific reasons why under-eating can produce sleep disturbances. For one thing, limited human studies show that short-term fasting reduces melatonin production. Whether or not the same effect is seen in chronic calorie restriction is unclear, but it is plausible. And for another thing, even mild chronic calorie restriction can alter hormone levels and patterns, including thyroid hormones, cortisol and adrenaline. One common pattern among those who under-eat is for stress hormones to peak early in the morning causing waking and anxiety or stressful feelings.

Often, sleep disturbances attributed to under-eating can be temporarily alleviated by eating, especially something with easily digested sugar and perhaps a bit of salt in order to suppress stress hormone production. Therefore, I find that eating a bit of honey is often enough to help people get to sleep or return to sleep.

I find that eating a bit of honey is often enough to help people get to sleep or return to sleep

However, in the long run, increasing caloric intake and especially making sure that one isn’t restricting carbohydrates too greatly, tends to be essential in order to improve sleep duration and quality. For most people, that means eating a minimum of 2500 calories a day, though sometimes requirements may be higher [men, young people, pregnant or breastfeeding women, sick people and active people in particular may have significantly higher caloric requirements]. In some cases it is necessary to eat significantly more calories during a recovery phase, sometimes upward of 4000 calories a day for many months, in order to restore balance. So what I have found, again, in my unscientific study, is that people I communicate with tend to sleep better when they eat more rather than less, and many people are surprised to find that they have been eating too few calories.

Increase your carbohydrate intake

Under-eating is a major cause of sleep problems from what I’ve seen, but it certainly isn’t the only nutritional factor in sleep problems. Carbohydrate restriction is another major contributor; carbohydrates help to get some nutrients into the brain to produce the hormones necessary for sleep; they also provide glucose, which is one of the two primary fuel sources of the body, and by most accounts, the preferred fuel source. Certainly, the brain requires glucose and if you fail to eat enough carbohydrates your body will produce glucose from other things to keep your brain alive.

People tend to sleep better when they eat more rather than less, and many people are surprised to find that they have been eating too few calories

The brain is fuelled using glucose that comes from stored energy in the liver. That stored form of glucose is called glycogen, and the liver can only store about 100 grams give or take, which means that if the liver is not well supplied, it is possible that sleep can be interrupted because of the stress of running out of the main reserve of brain fuel. People often find that eating substantial amounts of carbohydrates in the evening benefits their sleep.

There are other factors that are shown to influence melatonin levels, though it isn’t always clear that the effects will be substantial enough to influence sleep. For example, one study showed that eating orange, pineapple or banana significantly increased blood levels of melatonin, but was probably not enough to influence sleep. [Melatonin is present in the blood during daylight hours in small amounts, serving as an antioxidant and performing other functions, but the levels are much lower than at night.]

What to consume for better sleep

Vitamin B6 and folic acid

Vitamin B6 and folic acid are necessary for the formation of serotonin and so might be helpful for sleep when supplied in adequate amounts in your diet. This is sensible, and so adequate amounts are a very good idea, but there doesn’t seem to be any evidence that more is better. So if you eat a varied diet that includes meat [especially some organ meat], dairy, fish, potatoes, bananas, oranges and some green vegetables, you’re most likely covered when it comes to B6 and folic acid. Studies show little benefit from taking supplements, though. Of course that doesn’t mean that some people might not benefit. But most won’t. If you supplement with either of these vitamins, do not take more than the recommended daily allowance and use the active forms, which are less potentially toxic. Still, be cautious when taking supplements, particularly B6, since excess can lead to neuropathic symptoms.

Magnesium and zinc

It has been theorised that magnesium and zinc may also help convert serotonin to melatonin. However, studies don’t show any benefits from taking supplements of these as long as people have adequate dietary levels. If you eat some meat, especially red meat, and/or seafood, you’re likely getting enough zinc. Magnesium, on the other hand, may be more challenging to acquire through food, and, reportedly, many people are deficient. If you eat fish, dairy and green vegetables, you may get enough magnesium in your diet. If you choose to supplement, then you can opt for oral or transdermal supplementation.

• Oral magnesium supplements are often poorly absorbed, leading to gastrointestinal discomfort and loose stools; so look for the well absorbed forms such as magnesium citrate, malate, or glycinate and start with small amounts, increasing slowly to avoid gastrointestinal problems.
• For transdermal supplementation, one of the most relaxing and least expensive options is to soak in a warm Epsom salt bath. Soaking in an Epsom salt bath before bed can be very relaxing for many people and often improves sleep quality.

Omega-3 fatty acid

Although there aren’t any studies that show that an omega-3 to omega-6 fatty acid ratio affects human sleep, there is reason to suspect that it might. When omega-6 fatty acid levels are high, inflammation can be high. Therefore, reducing omega-6 fats in the diet [corn oil, soy oil, canola oil, and other vegetable oils excluding olive, coconut, and palm] and including some omega-3 fatty acid source such as fatty fish [sardines may be the best because they are lowest in mercury of all fish] may help to improve sleep.

Sleep and your wellbeing

Is sleep a solution to all your problems? It is not. But getting sufficient sleep over time can have surprisingly positive effects. And if health problems were caused by insufficient sleep in the first place—whether those are heart problems, blood sugar problems, mood problems, energy problems, or any other sort of problems—then replenishing your sleep stores and maintaining an adequate quantity and quality of sleep can work miracles in some cases. Even if getting enough sleep won’t solve everything, it can provide a necessary foundation for health and wellbeing.

The post The direct connection between what you eat and how well you sleep appeared first on Complete Wellbeing.

There are five ways we might view food at work and the above description is what I would call the impulsive approach. It involves no planning, no true hunger, no thought paid to whether eating is the appropriate activity called for. Food pops into your mind and you’re off and running.

A second method is eating by the clock. No matter what you’re in the midst of doing, when it’s the time you usually chow down, you cease all physical and mental activity—and eat. You may not be hungry or the slightest bit interested in food. You may be rolling merrily along answering emails or phone calls, jotting down after-meeting notes or in the midst of a creative process with your ideas flowing wildly. But because it’s time for breakfast [or lunch or dinner], you eat.

A third approach is putting off eating as long as possible because you want to lose weight and believe [in spite of your history] that if you don’t eat during the day, you’ll be able to slide through the evening with maybe just a salad or a fruit and toddle off to bed having barely eaten a thing. So, at work, you throw yourself into every project you’re given, avoid the lunchroom, busy yourself to keep your mind off the gnawing in your belly, and feel stoked that you have such amazing self-control. Of course, by the time you arrive home you’re famished and hit the fridge before you do anything else, and don’t stop eating until you groggily stumble into bed sick in belly and at heart.

A fourth take on work eating is believing you’re too busy to nourish yourself. You tell yourself you have far too many vital tasks to accomplish and that taking time out for a nosh or a sit down meal just won’t cut it. Rather than speaking to your ability to be productive, this mindset really says that you don’t care enough about yourself to feed your body in a timely and nurturing fashion. It may also say that you believe being industrious or taking care of others are the only ways to feel good about yourself.

A fifth approach is to use food to liven up your day. If you’re bored or not engaged in work, you might seek food as an emotional pick-me-up. In this scenario, you never really let yourself get hungry at work because you’re always eating, a little of this or a lot of that. To you, food equals fun, excitement and feeling blissed out. Rather than seek true enjoyment, you settle for a candy bar or a bag of chips.

Are you missing the point?

Whether you’re an impulsive eater, an eater by the clock, an abstainer in order to lose weight, a food self-denier or a fun-seeker, you’re missing the point of what food is for.

Here are some of the things food is not meant to do: fill time, be your go-to strategy for managing stress, a way to avoid doing something you’re not into doing, be the highlight of your day or your best friend. Primarily, food is for fuelling your body so that it can get to work and have energy left over for play. Secondarily, food is for sensory pleasure. It tastes good and may even trigger dopamine, the feel good neurotransmitter, in our brains.

Change your relationship with food

If you’re ready to improve your relationship with food at work, here are some simple tips to get you started.

1. Connect with your appetite

Recognise the signs of true hunger and eat when you’re moderately hungry, when food actually tastes best. Check in with your appetite frequently during the day by asking, “How hungry am I?” and “Am I hungry enough to eat?” If you have a set lunch or dinner time and don’t want the whole sandwich you brought, save the rest for later unless you’re certain you won’t have time to eat it.

2. Plan ahead

Consider how you will eat whatever meals occur during your work hours. Whether you’re a secretary, an airline pilot, a factory worker or a nurse, if you’ve been at your job any length of time, you know in general when you get hungry and when you find the time to eat. It’s easy to prepare something at home and bring along a snack in case you get the real munchies between meals.

3. Find a peaceful setting and eat without distraction

Maybe you can’t leave your office, but can swing around your chair to face the window. Sit as far away from the computer as possible so you’re not tempted to distract yourself from eating. Create a small, clean place for your food. If you’re in a busy setting, go outside. If there’s no other quiet place, eat in your car with some great music playing in the background.

4. Eat mindfully

Mindful eating means devoting your full attention to the food in front of you. Set the stage by sitting down and intentionally relaxing with a few deep breaths. Put aside any work you’ve been doing and push away any thoughts but those that are about food. Look at what you’re eating and take small bites. Chew and chew some more to release flavour, so your taste buds can do their job.

5. Stop when you’re 80 per cent full or 100 per cent satisfied

Fullness is a quantitative measure, while satisfaction describes the quality of the meal. While you’re eating, ask yourself, “Am I still hungry?”, “Am I satisfied yet?” When you reach either state, pay attention and make a conscious decision to stop eating because you’re done.

If you dine out at lunch, continue to stay connected to appetite. Consider how hungry you are and what you’re craving. Stay tuned to your appetite signals by not eating when you’re talking and not talking when you’re eating. Pace your eating with the slowest person at the table.

Think about what you can do to make eating at work more mindful and satisfying. Pick one action that will make a difference and do it today. Keep practising mindful eating and soon new habits will take hold. And pat yourself on the back for each positive baby step you take toward eating well at work.

The post The correct and incorrect way to eat at work appeared first on Complete Wellbeing.

To look stunning on their big day, most brides-to-be go on some kind of a weight loss diet or detox program. However, few give any thought to how they will adjust to the change in their food habits and lifestyle after their wedding. I was no different.

In spite of being a dietician, I had not planned for the inevitable changes that I was going to have to make after marriage. Reality hit me a month after the wedding when I stood on the weighing scale and discovered I had already put on 4kg. Thanks to the support and help of my husband and mother-in-law, I took stock of the situation and got back on track quickly. Here, I share with you diet tips and tricks that worked for me in the hope that they will help you too.

You’ve said “I do”. Now what?

The first few weeks after marriage are blissful, but it is also the time when the bride is adjusting from “her” way of living to “their” way of living and this is especially so if you are living with your in-laws. Whether you marry someone from the same community or from a different religion, there will always be differences in food culture as each household has different ways of cooking. For instance, in some families, fresh meals are cooked for breakfast, lunch and dinner, whereas in others, food is made once in the morning and relished all through the day. Likewise, in some families, eating leftover food is frowned upon whereas there are families who have no qualms about eating today’s food tomorrow or even the day after. While a new bride has to adjust to so many sudden changes, the issues get further compounded if you are a vegetarian/vegan and your husband/in-laws are not.

In our maternal homes, many of us have the luxury of eating food prepared by our mom or the family cook. But this changes if you are expected to shoulder the responsibility of cooking for the family. This is especially so in Indian families. And, should you be a working woman, you must juggle your home and work life, which often means that your own dietary needs take a back seat.

Failure to adjust to a new lifestyle leads to eating disorders in many women. While some of them become bulimic, others get anorexic because of not being able to adapt to the new way of preparing/consuming food.

Diet Tips for New Brides

Here are few tips newly married women can follow to keep themselves fit and happy.

Share your likes and dislike

Marriage is about making adjustments. But that doesn’t mean you need to force yourself to eat something you don’t like. Find a middle path such that both you and your partner [and your in-laws too] are happy. Tell your new family about your likes, dislikes, and other food-related restrictions such as allergies; also understand theirs.

Include everyone

If you’re in charge of the kitchen, plan the weekly menu keeping in mind food choices of all family members. Try not to experiment too much in the early months; keep things simple.

Don’t forget to exercise

After marriage, it is difficult to find time for yourself as most of your “me-time” becomes “we-time”. However, make it a point to exercise for at least 30 minutes everyday. Exercise heightens your energy, improves sex life and boosts your self-esteem. You could go for an early morning walk or do yoga in the privacy of your room or, if you have access, hit the gym for a quick workout.

Don’t skip breakfast

If you are a working professional, make sure to eat a nutritious breakfast. You may have to work your way around this if your new family does not have a culture of eating breakfast. Go for easy-to-prepare recipes like a vegetable sandwich, oats omelette, a mix flour chilla, boiled egg whites, fruits or a smoothie. Have 200ml of soy milk twice a week, to get a dose of calcium and protein. Your healthy food choices may inspire other family members to join the health wagon too.

Eat when hungry

In Indian homes, families usually eat together and the women of the house don’t eat before the men. But these are not rules written in stone. If your husband and in-laws eat at a time that is much later than what you’re used to, there is no need to sit through your hunger pangs in silence or worse, munch on chips and other junk food. Just eat when you are hungry or request them to shift their meal timings to an earlier time so you can all enjoy meals together as a family.

Introduce them to foods you like

Marriage is not just about the wife learning her husband’s culture but also introducing him and his family to her own culture. Once in a while prepare and serve dishes that you’ve grown up eating. This will also give you a sense of comfort while you are adjusting to the new place.

Get the cookware you need

If your new home kitchen is not equipped with the cookware that you are used to using, it’s time to go shopping. For instance, you may need a dosa tawa, a chopper, a pressure cooker, a toaster etc. to make cooking quick and enjoyable for you. It’s alright to indulge in these expenses, provided you will really use them well.

Be mindful of social eating

After marriage, socializing naturally increases—those lunch and dinner invites from friends, family and relatives can add many extra [and needless] calories on your plate. Be mindful of how often you eat out and the quantity you eat. If it gets too much, skip desserts, deep fried items and other calorie-dense foods.

Get enough sleep

Newly married women tend to be sleep-deprived. But did you know that there is a definite connection between lack of sleep and weight gain? Try sleeping at a regular time every day and get at least seven hours of uninterrupted sleep.

Conclusion

If you are a new bride, striving to understand your new family and helping them to understand you is the recipe for health and happiness. While you need to give of yourself generously, self-care is important too. In the end, it’s all about a little give and take.

The post A Dietician Shares Diet Tips for New Brides appeared first on Complete Wellbeing.

Were you always on the heavier side or did you gain weight during your show Highway On My Plate?

Rocky: I was a national level hockey and football player and I boxed as a boy. So, being healthy and fit was a part of life for me. But you could say that I gained some kilos during the show.

Mayur: We grew up very active, and back then fitness was a way of life instead of the buzzword that it is today. The air was clean, the food and water was uncontaminated and exercise involved playing out in the open at least four hours a day. I was 78kg when we started HOMP in 2007. At my peak during HOMP I was a 104kg. So yes, I suspect it’s an occupational hazard. [winks]

Tell us about your new show Get Fit

Rocky: The show takes the two of us, a bit overfed, and puts us to work. We realised, “If we could do it then anyone could do it.” Apollo hospitals was working on a great public initiative for people to take better care of themselves. So we joined hands with them to show people how we do it. The show puts us through the paces and makes people realise that fitness is a good thing. Hopefully our journey will inspire people to start their own. Each person’s journey to health is unique and here’s hoping that people find the fitness route that’s best for them in order to get fit. Physically, I felt we were slowing down. When energy levels dip in our line of work, it’s usually the end of the line. So to make sure the free food kept coming our way for longer it was important to get into a better shape—and it is helping like you would not believe.

Mayur: Get Fit is correct. It’s not just “get thin” and it’s not about binge diets and random spurts of activity. It’s about a gradual and sustainable change in lifestyle. Pruning the excess six laddoos one at a time. [laughs]

Why we’re doing it? Do the math… get fit, live longer and eat more. Five years of life extended is equal to at least 1500 meals more and if even five per cent of that is a binge then that’s 75 extra opportunities to eat jalebis. [smiles]

Can healthy food actually be tasty too, what’s been your experience so far?

Rocky: There’s a whole world of healthier options out there. Fresh produce, seasonal vegetables, millet, ragi, bajra, dals… they are all so healthy and tasty. It’s not about how much food we are eating, it’s about what kind of food. Toss up a good salad with some delicious masala vinaigrette home made dressing, grab a whole wheat toast and a glass of skimmed soy milk and join us in getting healthier and fitter.

Mayur: Yes! Fresh fruit smoothies, yoghurt based dips, multigrain bread with nuts and seeds, almonds, walnuts, organic dark chocolate… what’s not to love? Almost everything you love to eat can be had in a healthier avatar. If it can’t, then I feel there’s no harm in eating those once in a while.

When it comes to losing weight and getting fit, what’s your mantra?

Rocky: I was 42 kilos over my ideal weight. So I’m hoping this journey will start me off to my ideal weight. With so much weight, the first step for me was to lose the extra kilos and I achieved it by eating healthier. Not eating less, not dieting, but just eating healthier. Now I’ve started exercising slowly, with consultation from a doctor [and make sure you do that too when you’re starting] but initially it was only healthier eating. The journey continues and now I’m in a ‘more exercise’ phase so it’s great fun. My mantra is simple… whether you’re partying or during festivals, no matter where or when, eat healthy.

Mayur: My mantra is eat small, eat often, do 45 minutes of cardiovascular exercise daily, drink lots of water through the day and get more sleep.

What is the ultimate comfort food for Rocky and Mayur when back home?

Rocky: Spicy chicken curry, spicy bhindi, red chilli pickle, sliced onion with lime and chilly powder and a seven grain mixed roti. It has been my favourite since I was five years old. And my grandmother taught us all how to make it… it’s the best.

Mayur: Dal, roti, palak paneer with sliced onions, mint chutney and raita. Mmmm yeah!

Any fitness idols you have?

Rocky: Milkha Singh. The rock version of the song Bhag Milkha Bhag does it for me.

Mayur: My cousin Milan. He treks 30 odd days a year, cycles an average 50 km/day and plays squash twice a week. He’s not a professional athlete but at the age of 46 his resting pulse rate is in the low 60s. He also meditates everyday. Above all, he can actually touch his toes without bending his knees.

To lose weight, how much of it is about counting calories or following a dietician’s advice and how much is about instinctive eating?

Rocky: When you go to a dietician and find out what’s best for you [and YES, it’s VERY different for everybody], it’s hard for about two weeks. By the third week you start making better choices and putting your imagination to work and then it’s a lot of fun. Binge eating of unhealthy food is allowed too. I eat a mad meal once a week and then for the rest of the week it’s sensible, healthy, fun and varied eating.

Mayur: Much of it is about being sensible and listening to your own body. There are some golden rules and even those are best modified to your lifestyle, occupation, calendar and abilities. This is important as it will help you stay the course. If the calories go up then exercise a bit more.

Apart from your own book, which cook book and travel book do you recommend?

Rocky: I love books on local food from all over the world. Wherever I am, I always try and connect with a local chef. I was in Goa when I met a chef. She was a brilliant home cook, just a Goan housewife who had just started cooking one day and then gone on to become a brilliant chef. On her 60^th birthday [I think it was her 60^th] her family made a little book of her recipes which they photocopied for her friends and family. I am the proud owner of one of those homemade books. So if you love food, you will find the best for yourself. I recommend you look every time you have a chance. AND you make the chance.

Mayur: I love Bill Bryson’s books on travel. I’ll start consuming literature on food once they make edible books.

Indian cuisine is said to be one of the healthiest in the globe. Would you also vouch for that? What other cuisines are healthy?

Rocky: Yes, traditional Indian food is possibly the healthiest in the world. Fresh local produce [unfrozen] and a bunch of spices [medicinal]. A variety of items in a meal with at least one vegetable and a lentil and there’s your proof. We eat a wonderfully healthy diet across our nation and this we’ve done in every state in India since time immemorial.

Thai cuisine is another very healthy cuisine and one of my favourites just for the tastes of their food. The health aspect has only now become important to me.

Mayur: Indian food prepared right is very healthy especially as the herbs and spices we commonly use are a fount of medicinal and healing properties. Turmeric, tulsi, cinnamon, pepper, cloves are just a few examples of ingredients with phenomenal health benefits.

South East Asian cuisines with their limited use of oil and dairy are healthy in general.

Being a foodie is often used as an excuse for being unfit. You hope to change that perception?

Rocky: That’s the attempt. You and everyone reading this would know that we will NEVER stop eating the food we love. The food of India. Between us we eat everything and we are definitely “foodies” though I prefer being called the “hungries”. So that’s important and the way we can do that for many more years is by getting to a healthier place with our bodies and then enjoy things even more, without guilt.

Mayur: Being a “foodie” in my book means that the love for food is central to your existence. Giant portions of fat laden, deep fried food or food rich in preservatives and refined sugar have nothing to do with it. So stop making excuses! First step to changing anything is wanting to change. Second step is persevering and third step is celebrating each small success [though not necessarily with halwa!]

Tell us your most cherished moment from the show Jai Hind

Rocky: It was when we were shooting with the 42 Medium Regiment. A soldier, out on exercises in the desert, sang a song; it was his friend’s favourite song and he had lost his friend in action. The song was about a soldier who knew he was going to his certain death but did his duty by following orders and going still. It tells of the message he leaves behind for his comrades, his wife, his family and his nation. There was not a single dry eye in the compound when he sang this song by lamplight. The tears streamed down my face and I will never forget that emotion as long as I live.

Mayur: Seeing the surprise on the faces of the soldiers at the Commando Training School when we completed some radical elements of their obstacle course. They thought we’d never be able to manage it. Determination counts for a lot! Even when you are changing lifestyles.

You can watch Get Fit with Rocky and Mayur on NDTV Good Times every Sunday at 9:30pm. Follow their Facebook page.

The post From food fanatics to fitness freaks appeared first on Complete Wellbeing.

I was at lunch with a group of friends when Tanya said this to Priya.

Priya’s meal had just arrived and she had ordered a cheese pav bhaji. This was after she had wiped off a plate of French fries all by herself while the rest of us waited for our main courses to arrive.

Priya, who had made the apparently “unhealthy” meal choice flushed on hearing the remark. From the change in her expression, one could tell that she was wishing she could disappear into invisibility, just like the dollop of butter that was fast melting to become invisible in her food. Not knowing how else to respond, she looked down at her food and nibbled in silence till the end of our lunch.

Sadly, Tanya was oblivious of the damage she had done and went on to brag about her latest diet changes and why she had banished certain foods from her diet forever. So obsessed was she with driving home her point that our forlorn faces were lost on her. Possibly my other friends were now wondering how Miss ‘Health Freak’ would react when their orders were brought to the table and whether she would approve of their choices. Sigh! There went another potentially fun lunch meeting, thanks to one person’s unhealthy obsession with healthy eating.

Wrong words at the wrong time

Even though Tanya only had Priya’s best interests in mind [like we all have for our loved ones], her timing and tone were both wrong. Very wrong. Her harsh words and insensitivity would have harmed her friend more than any of the ‘unhealthy’ food she thought she was eating.

Let’s first get this out of the way. Sharing our knowledge and experiences is not wrong. In fact, it must be done as that’s what empowers us to make better choices. But we should be conscious of doing it in a sensible and sensitive way.

But don’t we all have that one friend, colleague or relative who goes into nutritionist- or crusader-mode at every opportunity they find and mostly it is during meal times? When I see these people giving advice that is not asked for, I’m left wondering whether they’re still trying to convince their own selves about their choices.

Food does much more than providing us with calories and nutrition. Each of us has a unique relationship with food. For some this relationship is sorted, while for others it’s complicated or still evolving. Add to it the information overload from the field of nutrition and changing trends in the health industry and things can get pretty convoluted.

The least we can do to maintain some sanity in these times of information overload is to keep our meal-times sacred and devoid of nutrition gyaan.

Eat and let others eat

Food is big deal for most of us, yet meal times are the most ignored events, mostly done mindlessly. If you have to discuss the food, let it be about the taste, the flavour, the ingredients, the recipes… but keep all talk of nutrition, calories and food choices out! Once the food is on the table and you have decided you’re going to eat it, just shut up, enjoy your food and let others do the same. Resist the temptation of asking the vegan where he is getting his protein from or snidely reminding the non-vegetarian about the inhuman practices at factory farms. One of the most important thing food does is bringing people together. It gives us a chance to celebrate our similarities and differences. Let’s not use it as an opportunity to convert the other and bring them on “our side”.

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Each year, more nutritional research studies demonstrate that following a whole food, plant-based diet can prevent and even reverse chronic diseases such as heart disease, type 2 diabetes, rheumatoid arthritis, other autoimmune disorders, and several types of cancer. These studies have repeatedly shown that such illnesses stop progressing and even go into remission when patients reorient their diet to more foods found in the produce aisle and the farmers’ markets: vegetables, fruits, whole grains, legumes, nuts and seeds.   Unlike treating illness with pharmaceuticals, the reported “side effects” of this approach to wellness are all positive, such as improved energy level, mental clarity, loss of unwanted weight, elimination of pain, improved complexion, improved sleep, lower blood pressure, lower cholesterol and blood sugar levels, and reduced dependence on prescription medications. The largest managed health care system in the United States, Kaiser Permanente, recently issued a health bulletin to all of its physicians, recommending that they “prescribe” a whole food plant-based diet—discouraging consumption of meat, dairy products, eggs, and all processed and refined foods—as the first line of treatment, especially for patients with high blood pressure, cardiovascular disease, diabetes or obesity.

What makes whole plant foods so beneficial?

First, only plant foods contain fibre. Fibre is important for keeping the digestive tract flowing smoothly, which removes toxins from the body and also helps to remove excess levels of circulating hormones, such as oestrogen, that can lead to hormone-dependent cancers [e.g., breast and ovarian]. Fibre also helps us feel full and satisfied after a meal. Perhaps most importantly, fibre is essential for maintaining the good bacteria in the digestive system that are critical for a properly functioning immune system. When people eat a mainstream diet that is high in animal-derived products and contain no fibre, and refined and processed foods, that contain minimal fibre, they miss these beneficial effects, thereby increasing their risk of developing chronic diseases.

Whole plant foods are also rich in micronutrients, such as vitamins, minerals, antioxidants and phytochemicals, which play a key role in helping our immune system function optimally, so we can fight off communicable illnesses as well as genetically mediated diseases like cancer. When our immune systems are functioning properly, inflammation is minimised. In some, this may mean elimination of chronic pain [including migraine headaches and joint pain], reduction in inflammatory markers related to arthritis and a decrease in body mass index [BMI]. Studies have repeatedly shown that elevated BMI is a risk factor for heart disease, Type 2 diabetes and cancer.

How much does it matter whether or not those foods are organic?

Ideally, we want to minimise our exposure to toxins, like pesticides. However, it may not always be possible or affordable to eat only organic produce. A good rule of thumb is that, if a vegetable or fruit is consumed in its entirety, such as leafy greens, apples, berries and peppers, choosing organic is more important, but if the vegetable or fruit has a skin or rind or similar outer coating that is not typically consumed, choosing organic is less important. The Environmental Working Group maintains a list of the “Dirty Dozen” and the “Clean Fifteen,” so you can see which crops are least and most heavily sprayed.

If you purchase conventional produce, wash these items well and, where applicable, peel them to remove possible chemical residues. But always remember that it is better to eat conventionally grown produce than no produce at all.

Once you begin eating this way, your taste buds adapt and you begin to enjoy more intensely the natural sweetness of fruit, the saltiness of leafy greens, and the astringent nature of legumes. You will soon find that eating is even more pleasurable than ever before! It is important to note that even when you are eating healthy whole plant foods, you should eat only until you are satisfied, and over-full. Although whole plant foods are generally low in calories and nutrient-dense, over-eating these foods, like any other foods, can cause problems such as indigestion, bloating, and lethargy, and weight gain if done habitually. Overeating too close to bedtime may cause gastric reflux and interfere with sleep; best to allow 2 – 3 hours after the last meal before lying down. However, whole plant foods, with their high fibre and high water content, are naturally filling, and the body gives clear signals when sufficient calories, nutrients, and bulk have been consumed.

How to get started

If you are hesitant about jumping in with both feet, start by increasing the proportion of healthy whole plant foods in your diet. Allow vegetables, fruits, legumes and whole grains to make up the majority of your plate, and consciously reduce consumption of meat and dairy and processed foods. These changes alone will make a positive difference in your health. But if you want to see more substantial results, give an exclusively whole food, plant-based diet a “test drive.” Try it for three weeks and see how you feel. There is no need to make a long-term commitment; just pick a day to start and mark your calendar to note how you are doing at the end of 21 days. To help get you started, try out this free online program, starting next month: Every day for 21 days, you will receive an email in your inbox with recipes, tips, and lots of encouragement along the way.

Food as medicine

Our genes are not our destiny. Rather, it is our lifestyle choices that most profoundly affect whether we can live longer, healthier lives, with the freedom and mobility to participate in the activities that bring us joy and to share precious time with our loved ones into our advanced years. Do yourself a favour and watch the documentary “Forks Over Knives.” In this film, you will follow the inspiring stories of several patients as they transition to a whole food, plant-based diet and experience remarkable health transformations. As the film so powerfully demonstrates, we can all benefit if we remember and apply the maxim, “let thy food be thy medicine and let thy medicine be thy food.”

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When it comes to obesity more often than not we blame our hormones, insomnia or lack of time. We look for quick-fix methods, hoping to lose weight either through crash diets or weight-loss medications.

The truth about weight-loss drugs

Let’s face it—there is no magic pill for weight loss. If it existed, all of us would be on it and not reading this article. Since the 1930s, there have been at least 10 drug classes introduced for weight loss, most of which attempted to suppress appetite. Of all the weight-loss drugs, only one remains on the market today—orlistat, which works on reducing intestinal absorption of fat that is consumed. The other drug classes had to be banned due to serious safety concerns.

My take: From my endocrinology background, I know that the simplified version of appetite regulation involves over 20 chemicals [hormones and neurotransmitters] and over 10 genetic pathways. Why did Mother Nature spend so much DNA storage capacity of the genetic code on regulating appetite? Because it helped humans survive, adapt and become the most intelligent species on earth. The phenomenon of appetite regulation is a miraculous creation. Do we really think Nature will allow a single tablet to block our appetite? No way! I am convinced that Nature will adapt and find a way to bypass the drug block, because the momentum of evolution’s design to ensure our survival always triumphs. No wonder then that we face dangerous side effects when we try to block one of the strongest survival mechanisms that kept us alive through famine: the drive to find fuel. Tough luck that most of the readers of this website aren’t living in conditions of famine or energy shortage!

As for orlistat? It causes a slight weight reduction to the extent that the excess fat gets eliminated from the body as sticky greasy stools. I’d much rather modify the way I eat and reduce the amount of fat that goes in my tummy. Orlistat does nothing for the behaviour or lifestyle that is causing the extra fat to be consumed.

Crash diets

I don’t prescribe diets because I feel they distract from where the main focus needs to be: lifestyle change. Mindful eating is the way to go.

Want to eat something greasy? Go ahead, but do it mindfully.

Feeling hungry all the time? Mindfulness will help you decipher true hunger from sensations commonly mistaken as hunger.

Getting hungry sooner? Meals that are loaded with carbohydrates create an insulin rise-and-fall that stimulate hunger hormones more frequently. A meal with adequate protein will keep hunger hormones in check for longer.

My take: I’m against typical diet plans/diet charts/crash diets/rigid rules/lists that separate foods into ‘good’ or ‘allowed’ versus ‘bad’ or ‘not allowed’.

I believe that we all know how to eat in a way that is right for our body, and we need to relearn that inner wisdom. Dieting is not sustainable over the long term and all foods can be taken safely [keeping in mind any medical diagnoses] as long as they are eaten with  awareness. The more something is proscribed, the more we crave it and end up overeating. The tragic aspect of this is that once someone gives into that ‘craving’, society makes them feel guilty as if they have committed a grave sin. This is a huge disservice to the individual, because the fault lies in the non-sustainable diet approach. Most rapid weight-loss plans cause loss of precious muscle, bone and water, while most of the fat remains intact. Most weight regained after a crash diet ends is in the form of fat, resulting in a slower metabolism.

Whether you’re someone struggling with your weight, cholesterol or diabetes, let nutritional information be a tool, not a weapon or a set of handcuffs. It’s all about balance, variety and moderation.

Once we learn to eat in a mindful way, the extra weight will go away. Besides, we are meant to savour delicious flavours and use food as a part of celebration, pleasure and love. That’s why we have taste buds on our tongues, not our stomachs.

Thyroid problems

Only a significantly raised level of thyroid-stimulating hormone [TSH], a condition called hypothyroidism, causes weight gain. Most people struggling with weight have normal TSH levels that establish the innocence of the thyroid gland.

My take: Too many people are given flawed forecasts that once they become a thyroid patient they are destined to be overweight. This is not true. Once your TSH is in the normal or sub-clinical hypothyroidism range [whether via thyroid hormone replacement or otherwise] your weight gain is coming from someplace else. Hormonal causes of obesity are extremely rare.

Insulin resistance

In India, we are losing too many young people to complications of insulin resistance. A majority of this epidemic is caused by worsening lifestyles and imbalanced nutrition. To add to that, Indian genes are prone to insulin resistance. The most reliable way to estimate insulin resistance is to measure glucose levels and glycosylated haemoglobin.

My take: Many people with diabetes and PCOS are on more medication than they truly need—all because they are not making the required lifestyle changes. Unfortunately, a large proportion of Indians have resigned themselves to that bulge around the middle, and it is due to that bulge that diabetes and polycystic ovarian syndrome [PCOS] worsen. The fat around the waist directly prevents our body’s own insulin from doing its job. So as a doctor, shouldn’t I help the person restore their own insulin sensitivity by reducing their tummy girth and building muscle, rather than pushing up one medication after the next? And no, liposuction doesn’t remove the offending section of fat.

Has someone advised you to stop eating pulses and to start taking allopurinol for your slightly high uric acid levels? Uric acid levels go up due to insulin resistance. Reverse the insulin resistance through lifestyle change and the uric acid will improve. By stopping lentils, you might be falling short of your protein requirement and hamper your muscle composition.

No muscles

Muscular development is ignored in India. Protein intake is drastically below the required 0.8 gram per kg per day in most Indians. Having toned muscles that are of gender- and age-appropriate bulk are major insurance policies against progression of diabetes and PCOS. This means reducing the carbohydrate intake, increasing protein in our diets, and yes, cardiovascular plus resistance exercise to build muscle.

No time to exercise? Time won’t arrive gift-wrapped in a box. We all get 24 hours. We all have jobs, families and homes filled with drama. You have to find a way.

My take: Mindfulness will help you see where you are spending time which, instead, needs to be diverted towards your health and wellbeing. Besides, mindfulness also helps you realise that exercise is not some punishment for eating or some form of barbaric torture. Exercise is a way to enjoy the experience of an active, fit and energetic body.

Sleep deprivation

Disturbed sleep or night-shift work worsens struggles with weight and increases the chance of diabetes. Undiagnosed sleep apnoea causes significant cardiac and metabolic risk. There are delicate hormone systems called orexins that connect appetite and the day-night cycles of sleep.

My take: Sleep deprivation makes weight-loss attempts harder and also increases appetite. Remember the extra hunger after pulling an all-nighter or the extra weight gained during exams? Our bodies aren’t designed hormonally to process food efficiently after it gets dark outside.

Good quality sleep is essential for metabolic health. But night-shift workers for instance can’t quit their job. They need their incomes and society needs them too. If you get up feeling tired, get tested for sleep apnoea when you can. Do you feel unable to fall asleep? Or, if you wake up at night, are you unable to fall back asleep without eating something? Undoubtedly there is something wrong with your sleep process. Nearly always, food is not the right answer. You need to diagnose what is really going on when you sleep. Let food have the place in your life it deserves.

Emotional eating

Eating helps temporarily sooth negative emotions just like it allows us to celebrate a happy occasion. The hormonal changes that happen after eating something pleasurable increase our ‘feel-good’ chemicals by stimulating the reward centre in the brain. Foods rich in fat, sugar, salt and caffeine, are all very potent at this.

My take: In moderation, there is no problem with eating any food. But when it becomes a pattern of seeking short-term relief from unpleasant emotions through food, then it starts to take on an addictive quality and then the only solution is mindful eating.

My message

It is possible, necessary and rewarding to take charge of your health. Just by being more mindful of your lifestyle choices, you can reduce—and in some cases even reverse—metabolic disorders, and cut down medication. Isn’t that worth a try?

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Achieving a balanced nutrient intake [with special emphasis on vitamins and minerals] is the key to sail through an action-packed day.

Make sure you incorporate in your diet:

Millets

The role of complex carbohydrates in providing sustained energy release is undisputed. Millets such as nachni or ragi [finger millets] are particularly important as they are not only rich in fibre content and low in glycaemic index [needed to ensure a steady flow of energy into the cells], they are also good sources of iron, stress reducing B vitamins, blood-sugar regulating magnesium, fatigue-combating calcium and essential amino acids. What’s more, their fat and calorie content is low too. Nachni is best consumed as a breakfast cereal with milk or curd.

Sprouts

Foods like sprouts provide energy along with good nutrition. Each cup of raw sprouted moong contains about 150mg potassium, 15mg vitamin C [improves absorption of iron in the body and strengthens immunity], 8g proteins and ample amounts of fibre, calcium and zinc. Add sprouted beans in salads, sandwiches or stir-fried vegetables, and enjoy a fresh burst of energy without worrying about calories and portion sizes.

Berries

Being exceptionally rich in antioxidants, vitamins, minerals and dietary fibre, berries are a must in our top energy food list. Antioxidants are needed to neutralise the cell damaging effects of free radicals and improve metabolism. The phyto-chemicals present in berries help flush out stress induced toxins from the body, making you feel fresh and energetic. Whether you choose strawberries, raspberries, blueberries or Chinese berries like goji berry, they all help us to perform better for longer durations. They are excellent as mid-evening ‘pick me ups’ and low calorie dessert options.

Vegetables

Potatoes, carrots, beetroots, spinach and broccoli stand out as energy enhancing vegetables. They supply a healthy dose of glucose, vitamins, iron, calcium, potassium and loads of fibre, enough to perk up a hectic day.

Wheatgrass

Jumpstart your lazy mornings with a glass of freshly prepared wheatgrass juice. Though quite easy to grow in home gardens, wheatgrass is also available in powder form, tablets or ready-to-drink juice containers. Considered to be bestowed with immense curative properties, wheatgrass works wonderfully as an energy booster, digestion aid and detoxifier. In addition to being rich in antioxidants, wheatgrass is a natural source of iron, calcium, B vitamins, magnesium and fibre.

Sesame seeds

These tiny but mighty seeds can pack a nutritional punch with their wide array of energy promoting fatty acids, amino acids, and minerals. Sesame seeds are abundant in thiamine and magnesium, which are needed for production of energy from the foods we eat. Sprinkle white sesame seeds on salads or grab a til laddoo when the sweet craving strikes.

Eggs

The amino acids in eggs provide a valuable and steady source of energy to the body without causing undesirable sugar spikes. The folates, B vitamins, iron and selenium present in eggs help maintain muscular strength, curb cravings and fight exhaustion. Eggs are often touted as a nutritional no-no, owing to the yolk’s cholesterol content. But they are in fact an inexpensive storehouse of nutrients which when included in our diets pack in power, strength and energy. Remember to keep the intake of saturated fats [meats and whole fat milk products] to minimum and you can enjoy three to four eggs in a week as a breakfast accompaniment or a high-protein lunch dish. Vegetarians can derive a similar nutritional profile from tofu and nuts.

Dates and Jaggery

It is quite evident that to go on a full throttle, our body needs foods that are high in carbohydrates, moderate in protein and low in fat. Dates and jaggery fit the bill quite well because of their high sugar density, zero cholesterol content and rich mineral profile, predominantly iron content. Keep them in your desk or kitchen cabinets along with almonds and raisins for those energy zapping sluggish phases of the day.

What to eat when

Breakfast: Your first meal should be power packed and must include a good source of complex carbohydrate [oats, multi grain breads or cereals], and low fat protein [egg whites, skimmed milk or sprouted beans].

Add fresh fruits like berries, bananas or oranges to the fare and carry a handful of nuts to munch on as a midmorning snack. Eating refined carbs like white breads, cakes, cookies; fried foods, cups of coffee or worse, skipping breakfast would be a sure way to invite a mid-day energy crisis.

Lunch: Your goal should be to keep your ebbing energy levels as high as possible. Keep your meal low in fat [fat takes longer time to digest and tends to make us sleepy], and high in protein. Chapattis with paneer and vegetables or grilled fish with bread and salad are a few examples you could indulge in. Common energy zapping lunch traps would be rice with curries, pav bhaji, noodles and burgers.

Snack time: Grab a fruit or nibble on wheat crackers, khakhras or popcorn. Drink green tea, coconut water or buttermilk.

Dinner: Your choices depend on your post dinner activity schedule. While eating a comforting simple carbohydrate meal with lentils and veggies would help you relax after a gruelling day; having a combination of carbs, proteins and a dose of healthy fat for dinner will keep you active and alert till late. Yet again, overloading on low fibre and high fat foods is a complete no-no as it would only suck up your energy stores.

Rely on small and frequent meals over large meals to keep your energy meter ticking through the day. Skipping breakfast, having a hurried lunch at work and then a feast for dinner is the perfect recipe for an energy deficit disaster.

Dehydration is the biggest culprit when it comes to foggy thinking, worn out muscles and weary moods. So be sure to drink enough fluids through the day.

Finally, get adequate rest. Adopt relaxation techniques such as meditation, yoga, listening to music and follow a regular physical activity schedule [at least 30 – 40 minutes per day.

Eating the right combination of foods at appropriate times can not only act as energy boosters but also effectively prevent the onset of degenerative diseases. These eating strategies and foods will help you to maximise your performance and also to work smarter and for longer durations without fatigue.

Get the spring back in your step!

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