There’s often a tendency to panic when a picky eater falls low on the growth charts. I’ve consulted with thousands of parents who are concerned that their child may be undernourished. They worry that this may compromise their child’s optimal growth.

The good news

Here’s the good news: Being a toddler and a picky eater often go hand in hand. There are developmental reasons why your three-year-old pokes at their food. After a rapid growth spurt during their “terrific twos”, toddlers gain weight more slowly. So, of course, they need less food.

They also won’t sit still for long, including meal times. Snacking throughout the day is more compatible with their busy lifestyles. As parents, our job is to buy the right food, prepare it nutritiously and serve it creatively. Leave the rest up to the kids. The picky eater stage is usually one that passes or at least mellows over time.

Filling those nutritional gaps in your picky eater

Look for foods that are nutrient dense. They pack the most nutrition per calorie, per volume. This is very important especially when feeding picky eaters because tiny children have tiny tummies. At any age, the size of our stomach is the size of our fist. Theoretically, you want to feed children a fist-full of nutrient dense food per meal.

Also remember, the brain grows fastest during the first five years. So, you are feeding a little fathead! Unless advised by your pediatrician, low-fat diets are a no-no for children. Instead, think of a smart-fat diet. The brain is 60% fat.

8 tips to get your little picky eater to eat

Here are a few tips for getting your picky toddler to eat more nutrient-dense foods include:

1. Fill your fridge and pantry with good options

Some of my favorites are wild salmon; eggs [healthy fats and protein for a measly 75 calories]; avocado [the fattest fruit on the planet; remember you’re feeding your fathead]; nut butters; olive oil; ghee; sweet potatoes; tofu; cottage cheese; yoghurt [whole milk, organic, plain]; lentils; and blueberries. Between three and four years of age, children can begin to comprehend which foods are the most nutritious and why. We would often say to our children, “Eat the food that makes you grow first and then you can have your fun food.”

2. Make nutrient-dense foods relevant to your child’s interests

I like calling them “grow foods” and kids start asking for them that way. But you can call them “football foods,” “lacrosse foods,” or “dance foods” and emphasize the fact that these foods will help your child excel in his or her preferred interests.

3. Don’t be wimpy

Many parents today will say, “Oh honey, you don’t like deviled eggs? I’ll make some mac and cheese out of the box for you.” It may not be immediate but a hungry child will eat what they’re served if they don’t have a choice.

4. Try the sipping solution

If your picky eater would rather drink than eat, don’t despair. One of the top feeding strategies that I have found over my decades in pediatric practice, that corrects the most nutritional deficiencies in most children, is what I call the sipping solution. Making a daily smoothie has been our family nutritional adventure for many decades. They are a great way to sneak in nutritious foods.

If you’re looking for shortcuts, please resist the urge to feed your child smoothie powders such as sports or protein powders that are made for adults. Look for grow food powders developed especially for little ones, that are clinically studied and pediatrician-developed to help children achieve optimal growth.

5. Involve your kids in the process

I must have heard, “Doctor, he won’t eat his vegetables” a thousand times. Yet, the picky  child keeps right on growing. Vegetables require some creative marketing for a picky eater, as they seem to be the most contested food in households with young children. Plant a garden with your child. Let them help care for the plants, harvest the ripe vegetables, and wash and prepare them. They will probably be much more interested in eating what they helped to grow.

How much vegetables do toddlers need? Although kids should be offered three to five servings of veggies a day, for children under five, each serving need be only a tablespoon for each year of age. In other words, a two-year-old should ideally consume two tablespoons of vegetables three to five times a day.

6. Try a nibble tray for your picky eater

A child’s demeanor often parallels her eating patterns. Parents often notice that a toddler’s behaviour deteriorates toward the end of the morning or mid-afternoon. Notice the connection? Behaviour is at its worst, the longer they go without food. Grazing minimizes blood-sugar swings and lessens the resulting undesirable behavior.

Our sixth child, Matthew, was a picky eater. We were so busy with our other children that we couldn’t hover around making sure he ate every bite of his veggies. Our fun solution was to fill an ice cube tray or muffin tin with nutritious nibbles. We gave each food a fun name such as banana wheels and cheese on trees (lightly steamed broccoli florets dipped in cheese). Toddlers love to dip their food. So, in five of the nibble compartments, add guacamole; plain, organic full-fat yogurt, cheese sauce, hummus and olive oil. By the end of the day, the nibble tray was empty, Matthew’s tummy was full. We were in charge of what he ate, and he was in charge of how he ate it.

7. Invite a playmate for lunch

If your child is going through a picky eater stage, invite over a friend who is the same age or slightly older whom you know “likes to eat.” Your child will catch on. Group feeding lets the other kids set the example.

8. Respect tiny tummies

Keep food servings small. Because a young child’s stomach is tiny, dole out small portions at first. Refill the plate when your child asks for more. This less-is-more meal plan is not only more successful with the picky eater; it also has the added benefit of stabilizing blood-sugar levels, which in turn minimizes mood swings. As most parents know, a hungry kid is generally not a happy kid.

And finally, use what we call “the bite rule” to encourage the picky eater: “Take one bite, two bites…” [however far you think you can push it without force-feeding]. The bite rule at least gets your child to taste new food while giving her some control over the feeding. As much as you possibly can, let your child – and his appetite – set the pace for meals.

The post Is Your Toddler a Picky Eater? These 8 Tips Will Help appeared first on Complete Wellbeing.

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The post Melts: A delicious, hassle-free and efficient way to get your nutrients appeared first on Complete Wellbeing.

Right now, there is no vaccine for COVID-19, although scientists and researchers are at work. But regardless of a vaccine, the best way to stay protected from the coronavirus—or any other disease-causing microbe for that matter—is to possess a strong immune system, which is nothing but your body’s intrinsic intelligence.

The good news is that you can strengthen your immune system by inculcating a few simple lifestyle habits.

5 healthy habits to build immunity

The five lifestyle habits listed below will protect you not only from disease-causing microbes such as coronavirus but will also help you reduce the risk of many other illnesses such as heart disease, blood pressure, diabetes and even cancer.

1. Hydrate (but not with colas!)

Did you know that having just two tablespoons of refined white sugar temporarily lowers your immune system? And a can of Coke contains as much as eight tablespoons of sugar. Your immune system will thank you for eliminating soft drinks from your diet.

But don’t just stop at that. You need to hydrate yourself and what better way to do that than zero-calorie water? The list of benefits of drinking water is long. Here are a few ways water helps keep your immune system in good shape:

• Water helps carry oxygen throughout the body — to organs, tissues, and blood cells. It pumps up bodily functions to full capacity making you feel and perform better physically.
• Water promotes adaptive immune response. It does so by helping your kidneys get rid of toxic foreign invaders from the body. Water also prevents toxin build-up which, in turn, boosts immune function.
• Water pushes bodily waste into the lymph nodes where lymphocytes destroy them, keeping them from impairing the immune function and causing life-threatening conditions.

So stay hydrated with water. Proactively incorporate the habit of keeping yourself hydrated throughout the day.

Three delicious drinks to improve your immunity with water

1. Lemonade: Vitamin-C helps boost immunity, fights infection and aids digestion
2. Black tea, freshly brewed: Tannins and alkylamines in tea help fight infection
3. Honey Water: Honey has antioxidant and antibacterial properties.

2. Oxygenate

About two-third of your body is oxygen. Oxygenated cells imply that your muscles and organs are working efficiently which, in turn, translates into superior immunity. Due to lack of sufficient oxygen, your lungs could be functioning sub-optimally making you more prone to infections. In fact, COVID-19 is known to affect your lungs. Your lungs bear the brunt of poor levels of oxygen, which is why respiratory infections including common cold, frequent headaches, itchy throat and symptoms of flu, are more common among young, urban professionals and people who are mostly indoors.

Here’s how fresh air keeps your immune system healthy:

• Fresh air helps your lung’s airways to dilate, releasing airborne toxins from your system
• The white blood cells that fight bacteria and other foreign invaders in your body need oxygen to function effectively; no wonder being in open spaces strengthens your immunity
• Oxygen is antiviral in nature; oxygen in blood helps reduce viral proliferation.

Easy ways to improve oxygen intake

1. Open doors: Open windows, doors and let in sunlight and fresh air as often you can
2. Take regular breaks at work: Allow yourself a few minutes of fresh air during work hours
3. Do deep diaphragmatic breathing: By helping your lungs to expand, it maximises your oxygen inhalation. It also switches off the fight/flight response and activates your body’s rest and repair mechanism for healing and recovery
4. Incorporate Pranayama in your daily schedule: It helps reduce stress and anxiety, which boosts the immune system
5. Place indoor and outdoor plants: Having plants in your home and workplace helps purify air

3. Move

“A body in motion shall keep moving longer
A body at rest shall rest in peace faster.”

Regular physical movement is key to good health. Just like healthy eating, exercise contributes to general good health and therefore to a healthy immune system.

Here are three ways how exercising can strengthen your immunity:

• Regular moderate exercise reduces the risk of infections as compared to a sedentary lifestyle
• Physical movement promotes good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
• Moderate physical activity helps flush bacteria out of the lungs and airways (beneficial for COVID-19). This may reduce your chance of getting a cold, flu, or other illness.

4 ways to get sufficient exercise

1. 1. Yoga: Try Surya Namaskar — it is a great way to move your entire body and has many proven health benefits
   2. Walking or Running: Walking and running are among the best forms of cardio workout
   3. Home Workout: Without stepping out of your home, you could do skipping, trampoline jumping, and Tabata
   4. Resistance: Push ups, pull ups, squats, burpees, jumping jacks are great ways to use your body weight to strengthen your muscles and your immunity.

4. Nourish

What you eat decides whether you’re feeding the virus or your immune system. Food influences as much 70% of your immune system.

Checklist of dietary changes for boosting immunity

1. Eliminate: All types of processed food including meat, refined oils and dairy. Frozen and ready-to-cook foods are a strict no-no
2. Consume moderately: Fresh meat (cooked with bone), whole eggs, fresh curd and cow milk, healthy fats like ghee, coconut oil, olive oil and other healthy cold pressed oils. If you are a vegetarian or vegan, get good quality oils and protein from vegetable sources like nuts and seeds
3. Eat more: Fresh fruits and vegetables, sprouts, lentils and other veggies
4. Vitamin D3: Check your Vitamin-D3 levels for better immunity
5. Pre & Probiotic for Gut Health: Gut health is vital for a healthy immune system. Add foods rich in probiotics: rice kanji, fermented vegetables, homemade pickles, good quality yogurt. Also include prebiotics such as garlic, banana, apple cider vinegar, apples.
6. Include immune boosting foods: Ghee, cold pressed coconut oil, turmeric and black pepper combination, amla, garlic, ginger, onions, citrus fruits, dates, pumpkin, pumpkin seeds, cucumber, carrot, capsicum, celery, jowar, masoor and chana dal.
7. Eat home cooked food: Commercially prepared food contains many ingredients that can weaken your immunity

5. Sleep

Your body, and especially your brain, needs a good night’s sleep for healing and repair. Sleep is the elixir for our wellbeing because it is considered as an important modulator of our immune system.

Did you know? Sleeping less than five hours a day reduces your immunity by as much as 70%. Water, oxygen, exercise or good food are necessary but cannot compensate for the lack of sufficient sleep.

Fact: World Health Organization (WHO) regards working night shifts as a probable carcinogen (cancer causing) because it disrupts the body’s Circadian Rhythm.

Key points to remember about sleeping enough

1. Regularity: One cannot over-emphasise the importance of a regular sleep schedule. Going to bed and waking up at the same time each day is greatly beneficial to your wellbeing
2. Sleep Hygiene: Avoid looking at screens at least two hours prior to sleep; also avoid bright lights as your sleeping time approaches—use dim yellow light instead
3. Dinner gap: Maintain a gap of two or more hours between your last meal and going to bed
4. Duration: Most people need 7 – 8 hours of sleep to be refreshed; get a minimum of six hours
5. Calm the mind: Prepare your mind to relax before sleeping; try some gratitude exercises or a sleep meditation
6. Environment: Make sure your room is cool, dark and comfortable

Remember, the best way to deal with the current crisis is to stay calm but cautious.

The post 5 healthy habits to build immunity against infections like coronavirus appeared first on Complete Wellbeing.

Mindful eating simply means that you give your full attention to the food you’re eating. Doing so will help you gain a lot more from your food even as you will likely eat less than usual.

We spend considerable time and effort, not to mention money, on our food. And why not? We want to make sure that we get all the nutrients that our body needs. Many of us engage the services of a nutritionist or a dietician in the hope that they will provide us with the magic diet plan that tells us exactly what we should eat and how much. But, few of us ask how we should be eating. Mindful eating teaches us that.

Why You Should Practice Mindful Eating

You learn to respect and appreciate food

When you eat mindfully, you become aware of the journey that the food has traveled all the way from when the seed was sown, to reach your plate. You also acknowledge the efforts of scores of people who participated in small and big ways to make it happen.

You reconnect with your appetite

Do you rely on your dieticians to tell you the ideal portion size? Or do you determine the quantity of your consumption based on some charts released by the FDA? Perhaps you take a cue from how much other adults eat. By reconnecting you with your body’s instincts, mindful eating will help you to discover your very own appetite.

Your digestion will improve

When you eat mindfully, your whole body relaxes and it release hormones of ‘rest and digest’, as against the hormones of ‘fight and flight’ that your body releases when it is stressed. This improves your overall digestion, assimilation and the elimination process.

You will make optimal food choices

You will know which foods are good for you and which you should avoid. Again, this won’t be based on what the experts say, but on your body’s intrinsic intelligence. Besides, making food choices becomes easier when you are less dependent on others to tell you what to eat.

Your nutrition absorption will be higher

As you eat slowly, take smaller bites and chew your food well, your body will also absorb more nutrients from the food.

You will eat less

As you eat slowly and with awareness, you will feel satiated sooner and therefore naturally eat less.

Steps for Mindful Eating Exercise

If done earnestly and with attention, this little exercise will introduce you to a whole new world of eating mindfully. All you need is a raisin and a few undisturbed minutes. I’m suggesting a raisin but you might choose any other small piece of food like an almond or a cashew or even a small piece of chocolate.

1. Place the raisin in front of you, and just look at it. Now imagine as if this is the first time you have seen a raisin. This will mean that you don’t have any prior experiences of what a raisin looks like or how it feels to touch, you are obviously curious. See it carefully, give it all your attention.
2. Once you’ve looked at it, gently take it in your hands; feel the texture of the raisin as you press it between your thumb and index finger
3. Now bring it close to your nose and notice if has any smell. If you sense any aroma from the raisin, notice any reactions—for instance, is your mouth beginning to salivate slightly?
4. Put it into your mouth but don’t bite yet. Just toss it around and watch if you taste any flavours. Notice how it feels to have a whole raisin in your mouth
5. Now bite into it. Just relish the burst of flavours—even a single raisin can release great amount of flavours
6. Start chewing it slowly. When you have chewed enough, swallow it with your full awareness, noticing as it travels from your mouth to your throat before disappearing into your alimentary canal [food pipe]. Notice that the sweetness still lingers in your mouth even after you’ve swallowed the raisin.

Repeat this exercise from time to time as a gentle reminder about eating mindfully. Of course, I’m not suggesting that from now on you must eat every morsel of food in the same way and at the same pace. That’s not the point. The point is to be aware of food we consume and the raisin exercise helps us realise how we almost always eat without giving any attention to the food or the process of eating. No wonder there are times when, after we finish eating, we are left asking ourselves: “Hey, where did the food on my plate go?”.

8 Tips to Help You Eat Mindfully

1. Keep distractions away. Turn off the TV and keep your phone and laptop away. Don’t even read while eating, even if you are eating alone
2. Take a few moments before you begin eating—to take three deep breaths. This helps to calm your body and prepares the digestive system for a meal. Put everything else on hold as you get ready to enjoy your food
3. Always sit and eat. Don’t eat on the move—even if you’ve just grabbed something from the fridge or kitchen cabinet, don’t walk around the house eating
4. Spare a few seconds to give thanks for the food and bless the food
5. Chew your food slowly and take smaller bites
6. Keep your fork/spoon down between bites
7. Do not discuss stressful/ important issues while eating. Those situations release chemicals in your body that impede, instead of aiding, your digestion
8. As often as you can, ditch the fork/spoon and just use your fingers to eat.

You don’t need to wait for an ideal scenario to practise mindful eating. You can even practise it when you are at a party or are out for lunch with friends or when someone else in the room wants to have the TV on. If fact, those are the times when you probably need to be more attentive about how, what and how much you are eating.

To sum up, eating mindfully can help you reconnect with your nutritional needs, lose weight, improve your digestion and enhance your joy of eating. Worth a shot, you’d agree!

The post The Benefits of Mindful Eating (And How to Do It) 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.

Matcha, mint and aloe pulp smoothie

Serves 1

Ingredients

• ¾ cup almond milk
• 1 frozen banana
• 10 mint leaves
• ¾ cup pineapple, chopped
• 2 tsp hemp oil
• 1 tbsp aloe vera juice
• 1 tsp matcha [green tea] powder
• Ice

Preparation method

1. Add the almond milk, frozen banana, mint leaves, pineapple, hemp oil, aloe vera juice, matcha powder and ice in a blender and blend till smooth.
2. Serve chilled.

This was first published in the March 2015 issue of Complete Wellbeing.

The post Refreshing matcha, mint and aloe pulp smoothie appeared first on Complete Wellbeing.

Nutrient timing

This is an important concept that is neglected by most people with health or weight issues. It is not only important ‘how much’ and ‘what’ to eat, but also what to eat ‘when’. Our grandparents followed the nutrient timing principle without ever being conscious of it. And we are aware of some basics too. For instance, we know that breakfast is the first and most important meal of the day, but in today’s fast-paced world, we often eat anything we can lay our hands on in the morning or, worse, we skip breakfast. Then there is ‘brunch’—used as a style statement, but is actually one of the worst eating habits.

Ideally, you should be having your first meal within 60 – 90 minutes after you wake up. In the first one hour, make sure you get maximum healthy antioxidants [They are best absorbed on an empty stomach]. Because you have been starving your body of macro nutrients such as carbohydrates since the previous night’s dinner, you need to fuel your body properly in the morning. Too long a gap between waking up and breakfast will lead your body to catabolise or break down your muscles for energy.

Likewise, if the gap between breakfast and lunch is a long one, it will lead to cravings. To keep them at bay, you need to have a healthy, high-protein, low-glycaemic index, low-carbohydrate, optimum-fat and fibre-rich snack. If that seems like too many variables to take care of, don’t worry. A small bowl of sprouts with veggies and chicken/cottage cheese or a whole grain sandwich with vegetables and chicken/cottage cheese is all you need.

The best time to have your lunch is between 12:30pm and 2:30pm, but you can have it later if you adjust your day accordingly.

If you work out, you need a protein and carbohydrate-rich meal at least 30 to 45 minutes before your session. After your workout, there is period of 45 minutes called the anabolic window in which the body is most receptive to nutrient absorption. A liquid protein and carbohydrate meal, for e.g. whey protein in water is the best thing to have in that window. When it comes to dinner, keep it light and try to have a gap of at least three hours between dinner and bedtime.

Nutrient intake

We discussed the optimal times for nutrient intake. Now let us look at what foods we should be eating at those times. Once you get up in the morning, the first thing you need is not tea or fruits, as some dieticians believe, but water. And, not water with lemon or honey added, but plain water. Once you’re done washing up in the morning, have green/white/black tea or black coffee with lemon or a vitamin C tablet. The antioxidants from both will be fully absorbed on an empty stomach.

As part of your first meal, having a fruit isn’t a great idea. For that matter, any form of high-GI [glycaemic index] food isn’t good to eat first thing in the morning as your body is deprived of carbohydrates after a night’s sleep. So any form of simple carbohydrates will spike your blood sugar levels, raising your insulin levels in turn, mistakenly signalling to the brain that you’re starving, so the carbohydrates consumed then will be stored as fat instead of being used for energy. The sharp rise in blood sugar will also later lead to a crash at an equally fast rate making you feel hungry and give you cravings soon after you’ve had your meal.

A good breakfast should comprise of high protein as research has shown that proteins in a meal not only curb the sharp rise in blood sugar but also keeps you satiated for longer, thus preventing food cravings and hunger pangs. A low GI carbohydrate source such as oats, multi-grain breads and poha [flattened rice] along with protein-rich foods such as eggs, cottage cheese and milk are the best option. Add some nuts to it and you have one of the healthiest breakfasts possible.

As mentioned earlier, you can have sprouts or a multi-grain sandwich as a snack between breakfast and lunch. For lunch, have a home-cooked meal and make a habit of eating a bowl of curd or drinking a glass of buttermilk along with it. Before your workout, if you’re doing a session of weight-training or HIIT [high intensity interval training], then a fruit with black coffee and a vitamin C tablet is all you need. For dinner, avoid carbs and have lots of proteins, salads and soups.

These suggestions are for an average person and your mileage may vary. But when you follow them, you will see and feel a profound difference in your body within a very short span of time. These are not faddish recommendations but is solid advice that can be the basis of healthy eating for life.

The post When and what to eat the whole day for optimum health appeared first on Complete Wellbeing.

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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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!

The post Top energy foods appeared first on Complete Wellbeing.

Here, I present the top 20 common questions I have been often asked, along with their answers. I hope they will help clear many doubts you have regarding what constitutes healthy diet and also help you to improve your health.

Common questions on healthy eating (and their answers)

Question 1 – Are potato, corn, beans, and green peas good for one’s daily vegetable quota?
Answer: Unfortunately, these are starches. You need to add vegetables to your daily meals. The more variety in colour you add, the better the variety of vitamins and minerals. Red bell peppers, yellow squash, purple eggplant, green beans, orange pumpkin—try them all. In a salad, soup, with your meat, in a stew, or even with your rice as a pilaf.

Question 2 – I eat well and sleep for 7 – 8 hours. Why do I still feel tired?
Answer: Eating well is good. But you need to be hydrating well too. Signs and symptoms of dehydration include fatigue, nausea, headache, and dry skin. Ensure that you are drinking enough water and other healthy fluids, like coconut water, unsweetened juices, soups, lemon juice and herbal teas. The colour of your urine is a fairly reliable marker of your levels of hydration. If it’s darker than pale yellow, you need more fluids.

Question 3 – Will cutting out rice from my diet help me lose weight?
Answer: The bottom line is calories. If your total calorie intake exceeds what your body can burn, then you gain weight. Although calories in rice add up fast [1/3 cup cooked rice has almost 100 calories], omitting rice may not be the only way to cut down on calories. Keep a food diary for a week and consult a nutritionist to help identify the hidden calories in your diet.

Question 4 – Is it okay to skip meals if I have a heavy breakfast?
Answer: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” goes the old saying. However, our lifestyles have become much more sedentary since the feudal times. Eating a large breakfast if you are just going to be sitting at your desk the entire day isn’t recommended. It also doesn’t mean skipping lunch if you’ve eaten a lot in the morning. Instead, spread your calorie intake through the day. Large gaps between meals might lead to hyperacidity.

Question 5 – Why should one eat every 2 – 3 hours even if not hungry? Won’t eating so often cause weight gain?
Answer: If you wait until you are hungry, you will eat more than you should be eating. Eating wholesome, balanced meals and snacks every 2 – 3 hours helps keep your metabolism high [which is the key to fat loss], blood sugar levels stable, and energy levels high. It is important to spread your overall calorie intake through the day and include all six food groups [starch, fruits, vegetables, meat/protein, dairy, and fats] in your daily meal plan.

Question 6 – Why do we have to eat banana, chikoo (sapota), and mango in moderation?
Answer: These fruits contain more sugar than some other fruits; so the serving sizes are smaller for these fruits as they contain more calories. Half a medium-size mango and half a banana have the same calories as a tennis-ball size apple. The best time to have a banana, mango, or chikoo is post an aerobic workout such as a run to help replenish energy stores in your muscles.

Question 7 – Besides eating spicy or oily foods, what else could cause acidity?
Answer: More than the food itself, what causes hyperacidity is irregular eating patterns. If your stomach remains empty for long due to large gaps between meals or snacks, the acid in your stomach, which aids in digestion, has nothing to digest. This creates an acidic environment in the stomach—what we call acidity. The best way to prevent hyperacidity is to eat small meals/snacks every 2 – 3 hours. You must also drink enough water to help digestion of foods and avoid drinking excess tea or coffee [two cups of tea/coffee are good enough].

Question 8 – Can beans and lentils alone fulfil my daily protein requirement?
Answer: Beans and lentils are good sources of protein. If you are a vegetarian, there are other sources of protein that you can add to your diet. These include: paneer [cottage cheese], light tofu, low-fat or skim milk and yoghurt, and soy beans. Add grilled paneer to your salad, blend tofu with skim milk into soups to make thicker and creamier soups, and have buttermilk/chaas as an afternoon snack.

Question 9 – I hate milk, can I take a calcium supplement instead?
Answer: Taking a calcium citrate or calcium carbonate supplement is okay. However, your body is better at absorbing minerals from foods than from supplements. If you don’t like milk, you can try other sources of calcium such as broccoli, spinach, sardines, and fortified soy milk. Vitamin D is required for appropriate absorption of calcium too, so ensure you check vitamin D levels in your body if you do not get at least 10 – 15 minutes of exposure to the sun every day.

Question 10 – Can I cook food in vegetable-fat margarines instead of oil or butter?
Answer: Yes, you can use vegetable-fat margarines for cooking. But note that an increased intake of saturated fat [butter, clarified butter/ghee, palm oils] will increase risk of heart disease along with a high fat diet. It is important to know exactly what percentage of your daily calorie intake should come from fat. Different types of cooking oils are fine to use in small amount in conjunction with a low-fat meal plan to reduce the risk of heart disease. The general rule is two teaspoons of oil per day per person. Ask your nutritionist to know exactly what percentage of your total calorie intake should come from fat as per your needs, medical history, and fitness goals.

Question 11 – Is it okay to cook food in extra virgin olive oil?
Answer: Extra virgin olive oil is excellent when added in raw form on salads. However, avoid using it for cooking as it has a low smoke point. This means that when put in a hot pan, it smokes sooner than other oils. When oil smokes, it no longer remains healthy and becomes potentially carcinogenic [cancer-causing].

Question 12 – Which is the healthiest cooking oil?
Answer: All oils, with the exception of palm oils, are healthy when used in small amounts. It is best to use a variety of oils for cooking—rice bran oil, vegetable oil, soybean oil, groundnut oil. Keep changing your oil every month; that way you can get both the heart healthy fats—monounsaturated and polyunsaturated fats—in your diet.

Question 13 – Is it okay to eat something immediately after exercise? If yes, what to eat?
Answer: As per research, consuming a combination of carbohydrates [such as fruit, fruit juice, or a sports drink] and a protein supplement [such as a whey protein isolate powder, which is made from milk] within 20 minutes of your workout allows for best utilisation of the protein by your body. A whey protein supplement could help increase your stamina, strength, and endurance as proteins are the building blocks of muscle tissue. If you are a vegetarian, your overall protein intake might be low. Protein supplements allow your muscles to recover faster. They also allow you to get a larger amount of protein into your body quickly soon after a workout, which helps your body recover better.

Question 14 – Are biscuits and green tea good in-between meals snack options?
Answer: Green tea is a great source of antioxidants and two cups a day is fine, if you have to drink it. However, liquids move out of your system faster than solids, leaving you hungry again. And if you are having green tea only for the anti-oxidants then there are many other sources for the same. As biscuits are a starch, the calories add up fast if you snack on them. So if you have to eat biscuits, go for the whole wheat, oat, or multi-grain variety. But fruits, nuts and seeds in small amounts, and low-fat cheese are better snacking options than biscuits.

Question 15 – What are some healthy “eat on the go” snack options?
Answer: Home food is the best. Keep at least five small snacks in your office bag that are a combination of protein and carbohydrates. The protein will help keep your stomach full for some time and the carbohydrates act as the main source of energy for the brain. Half a peanut butter sandwich made with one slice of whole wheat bread and half a tablespoon of natural peanut butter, fruit yoghurt made with low-fat yoghurt and half a cup of fruit such as strawberries, pomegranate, or peaches are some examples.

Question 16 – Is it okay to drink water immediately after eating meals?
Answer: As per Ayurveda, drinking water immediately after meals as the water dilutes the digestive juices, thereby slowing down digestion. It is best to drink water 30 minutes before or after a meal. Also, drink room temperature water or warm water, as it helps digestion. Cold water, on the other hand, hampers digestion and is best avoided.

Question 17 – What are good midnight snack food options?
Answer: Foods with protein are best options for midnight snacks. A cup of skim milk, two-thirds cup of probiotic plain yoghurt, and even casein protein, which is a slow release protein supplement are a few good options.

Question 18 – What are some good sources of fibre in foods to help reduce cholesterol levels?
Answer:  Here are some easy ways to add extra fibre into your meal plan:

• One tbsp psyllium husk in one glass warm water pre-bedtime.
• Ground flaxseed; add to dosa or pancake batter.
• Oatmeal; great morning breakfast option post morning walk/cardio.
• About ¾ cup whole wheat bran flakes cereal with 200ml milk for breakfast.
• A bowl of beans and veggie salad with dinner packs in a great amount of fibre.

Fibre without water is of no use; ensure you continue drinking enough water. Also, minimise your intake of processed foods.

Question 19 – Will avoiding eating meals after 7pm help in weight loss?
Answer: Yes, it helps. Most people become less active after 7pm. And also the metabolism is slower towards the end of the day. Hence, the calorie intake should be less as the day comes to a close. So, eating a light snack [ideally an hour before bed time] is okay but skipping meals entirely, especially if you are likely to stay up for several hours past 7pm, might make you hungry as you go to bed, leading you to indulge.

Question 20 – Isn’t peanut butter fattening?
Answer: Peanut butter is mostly fats and protein, most of which are heart-healthy monounsaturated fats. If had in small amounts, peanut butter is a good source of fibre. It also contains vitamin B3 [niacin], which helps your body utilise energy out of foods; folate, which helps to form haemoglobin, and many other trace minerals. One serving of peanut butter is half a tablespoon.

Remember, diet is only half the story. A sedentary life will cancel all the benefits of healthy diet. If your activity level is low, include some kind of exercise in your daily routine. This will multiply the goodness of your healthy diet.

The post 20 Common Questions on Healthy Eating appeared first on Complete Wellbeing.