7 kitchen tools for good health

1. Steamer

Steamers can be as simple as two-compartment pots: the bottom pot to hold water that boils and the top colander-like pot with a lid to hold food. Or, they can be more high tech such as those that are built into rice cookers.

You need steamers because steaming helps retain nutrition in food, which gets lost when the food comes in contact with large amounts of water [which happens the most in boiling].

Remember, steam foods only till their colour turns brighter. For example, dark green broccoli should become bright grass green and cauliflower should go from off white to vivid white. For the highest nutritional value of vegetables, steam them for just 2 – 3 minutes.

2. Oil spritzer/mister

Oil spritzers/misters help reduce the oil you consume as they are used to spray a small, controlled amount of oil evenly in the cookware. Spritzers can be empty ones into which you can fill the oil of your choice or ready-to-use ones with an oil already filled in. You get spritzers with olive oil, which is great for quick stir-fry items or sauteing vegetables, or margarine/butter, which is great for lining baking pans when making fresh, home-made multi-grain bread!

A spritzer is a great weight control tool as it helps limit your total calorie intake by regulating the fat [oil, margarine] you consume, which has nine calories per gram.

If you buy an empty spritzer, remember to change your oil every month so that you get an even distribution of the heart-healthy polyunsaturated and monounsaturated fats in your diet.

3. Measuring cups and spoons

Portion control is another important thing to do when you are watching your weight. And that’s why it’s important that you have measuring cups and spoons. They take the guessing out of portion sizes and help you understand your total calorie intake without the number-crunching.

For example, 3/4 cup of dry cereal [wheat flakes, corn flakes] equals one serving of starch; one cup raw salad is one serving of vegetables. The general rule is two teaspoons of oil per person per day. So if there are five people in your home, it is best to keep aside 10 teaspoons of oil in the morning and use only that container for the entire day’s cooking [That is if you are not using an oil mister for cooking].

4. Non-stick cookware

With the total intake of oil being controlled, the best way to ensure foods are cooked well in a minimum amount of oil is by using non-stick cookware. The durable inner coating of non-stick utensils allows food to cook quickly and evenly while maintaining the nutritional value. Since non-stick cookware is more expensive than regular steel or aluminium cookware, you may want to start with just a few basics such as a good non-stick pan and wok or a deep pot for vegetables.

Use wooden or plastic spoons with non-stick cookware, while stirring for instance, as steel or metal utensils may scratch the non-stick surface, rendering it less effective. It is also potentially harmful as the inner lining of the non-stick surface is made from chemicals that are not meant to be ingested. Also avoid cleaning your non-stick cookware with steel scrubs or abrasive sponges, as it leaves scratches.

5. Iron tawa

Iron tawas (pans) are an essential cooking tool for vegetarians who have a low iron intake. Using iron tawas helps make up for iron deficit as food made using these leeches iron from the tawa, thus making them good sources of iron.

One simple tip—rub a raw onion on the hot tawa for about 30 seconds. This helps to keep dosas and chillas/pancakes from sticking to the tawa. It also makes the dosas crisp.

6. Egg white separator

High protein, low carbohydrate diets are still the craze. And since eggs are the perfect protein, containing all essential amino acids [the building blocks of protein], they make for a healthy and economic protein option. However, with the increased incidence of heart disease due to high cholesterol levels, people are now switching from consuming whole eggs to eating just the egg whites. And an egg white separator helps you separate the egg whites from the cholesterol-filled yolks with no mess. Simply break the egg into the separator and watch it catch the yolk and let the white fall through two holes on the side into a bowl below.

It’s an important tool to have if you are an egg eater and have diabetes, cardiovascular disease or cholesterol issues because an egg yolk has 186mg of cholesterol [which is close to your upper limit of 200mg dietary cholesterol per day].

7. Juicer

Although I am not a big advocate of juicing as you lose large amounts of fibre when you juice fruits and vegetables, I do believe in having juices from time to time to cleanse the system. So if you’re into drinking juices, a juicer at home ensures that you have clean, fresh juice any time you like [although juices are best had in the morning on an empty stomach and freshly made].

You can get an electric juicer if you fancy high-tech gadgets, but even a simple manual juicer to juice oranges, sweet limes, and lemons is just as effective. [Try this immunity boosting combo juice.]

The post 7 kitchen tools for better health and nutrition appeared first on Complete Wellbeing.

Husband

Personal profile

• High blood pressure [140/90], though currently not on medication
• Overweight—waist size 38 [was an athletic 30 at the time of wedding, thanks to all the nights of playing cricket]; body fat 32 per cent [healthy range for males is 12 – 19 per cent]
• High stress, corporate job with long hours and a lot of travelling.

Eating habits

• Not a ‘breakfast person’, so leaves for work having tea and a slice of toast
• When in town, carries tiffin to work from home, which he eats mid-afternoon between meetings
• No meal between lunch and dinner, which he has at home, around 9.30 pm.

Nutrition advice

• Focus on high-fibre and low calorie foods to help keep the stomach full, therefore allowing less intake of calories from other foods.
• Start meals with a salad of colourful vegetables: red, green, and yellow bell peppers, cucumbers, carrots, and lettuce.
• Avoid foods that have a high salt content [pickle, papad, canned foods, and namkeen] to help control blood pressure.
• Include adequate carbohydrates in the meals as they are the main source of energy for the brain.
• Give him an apple and whole wheat toast for breakfast.
• Make rotis from whole wheat or multigrain atta for lunch.
• Pack fruits to have in the afternoon to avoid the 4 – 5 pm energy dip.

Son

Personal profile

• 16 years old, getting ready to start college next year
• Die-hard cricket fan and plays cricket for the school team, which involves outdoor practice every afternoon for 2 – 3 hours.

Eating habits

• Loves eating out with friends
• Spends many-a-nights watching movies, hence is habituated to midnight snacks that include chips, biscuits, chocolate and ice-cream
• Vegetable intake is restricted to what he believes to be vegetables—potatoes, green peas [mutter], and corn—all of which, actually fall in the starch food group.

Nutrition advice

• Encourage him to consume plenty of water, since he spends a large amount of time out in the hot sun.
• Add two teaspoons of oral rehydration salts to one litre of water if he starts feeling tired or complains of headaches after practice. This is a sign of dehydration, in which, not only water, but also sodium and potassium are lost. The best indication of your hydration status is your urine, which should be a pale yellow in colour.
• Include high-energy and nutritious foods in his daytime meals when he is most active
• Make breakfast a must to give him a good start to the day. It should include: iron-fortified cornflakes with low-fat or non-fat milk and fruits [keep the peel on for extra fibre]
• Increase vegetable intake at lunch and dinner: methi rotis, dal palak and vegetable stir-fry items, which include a wide variety of steamed vegetables
• Emphasise healthy eating habits now so weight gain does not occur during college years, when studies will eat up cricket time and thus exercise; less exercise and activity means less calories will be needed
• Prevent him from late-night snacking on sweets and fried foods
• Limit eating out to two times a week.

Daughter

Personal profile

• 13 year old, starting puberty, which brings about several bodily changes
• Highly influenced by friends with all the choices she makes
• Spends most of her time on the computer or on the phone with friends.

Eating habits

• Small appetite though eats whatever is prepared at home
• Fussy about dairy products due to the smell that puts her off
• Only poor eating habit is love of soft drinks, which she has one bottle per day.

Nutritional needs

• Control her calorie intake during this period, as during puberty the percentage of body fat increases
• Constantly reiterate the importance of well-balanced meals as media greatly influences young minds causing severe changes in their eating habits
• Educate her about including small amounts of fat in her diet. Fat does not necessarily equate to gain of body fat; fat is needed to help absorption of certain fat-soluble vitamins. Fats also helps in satiety.

Two most important nutrients for adolescents

Iron

Iron is a major component of haemoglobin, which carries oxygen to the body cells and thus provides energy. On an average, boys and girls between 14 and 18 years of age need approximately 11mg of iron per day.

• Make 4-5 pieces of dried anjeer a part of the afternoon snack
• Add 30g of raisins to cornflakes
• Add cooked beans [rajma, chole, sprouted moong] to salads.

Calcium

It is recommended that we consume 1,300mg of calcium per day to ensure development of strong bones and teeth. So aim for three servings of dairy per day:

• 200ml low-fat or non-fat milk for breakfast
• 100ml low-fat or non-fat yogurt with lunch and dinner
• 200ml plain or salted lassi immediately after intense activity or part of the afternoon snack.

Lady of the house

Personal profile

• Mother, wife and career woman
• Gets up early in the morning to get the kids ready for school and sleeps late at nights preparing for the next day
• Hyperglycaemia [high blood sugar levels] with fasting blood sugar running at 128 – 135 mg/dL [normal limit = 90-110 mg/dL], though still not on medication and trying to control levels with diet and exercise.

Eating habits

• Guilty of finishing off foods to avoid leftovers in the fridge
• Habituated to having 4-5 cups of tea per day at work with sugar
• Has a hearty breakfast in the morning. After going to work, it all seems to fall apart by early evening, when the fried snacks like samosa, chaat or vada pav come out.

Nutritional advice

• Avoid large intervals between meals; eat something every 3 – 4 hours to help keep blood sugar levels stable. Eat a snack 3 – 4 hours after lunch to prevent consuming high-calorie fried foods due to serious hunger pangs
• Limit intake of tea to three cups per day and completely avoid sugar to help reduce blood sugar levels
• Resign from the ‘clean the table’ club and eat only until you are half full
• Leftovers are fine to make great breakfast items next morning
• It takes 20 minutes for your brain to send a signal to your stomach that you are full. So, eat slowly and enjoy your meal.

Preparing healthy meals

Dinner is most often the meal that the family eats together. Stick to one meal and avoid preparing several dishes for different requests. A single meal often suffices.

A complete dinner that meets the needs of all family members can be:

• Salad
  • Always start meals with salads as they are full of vitamins and minerals
  • High fibre and low calorie content helps for weight loss
  • Add sprouts for protein and fibre.
• Jowar or Bajra rotis
  • Higher amounts of fibre help keep everyone full for longer, discouraging late night eating
  • Extra protein allows for building lean muscle mass for the exercisers in the family.
• Green leafy vegetables
  • Packed with iron, fibre, and several other vitamins and minerals.
• Low-fat or non-fat yogurt
  • Great way to cool down during these hot summer days
  • Good source of calcium
  • Excellent source of protein to help with satiety.

There you have it, all nutrition needs met with one simple meal. So move away from being the waitress at home taking several meal orders and stick to one menu.

This was first published in the May 2009 issue of Complete Wellbeing.

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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.

1. Oats

Half a cup of oats provides 15g of carbohydrates. Being complex carbohydrates, oats break down into glucose gradually releasing energy over time. Oats are also a good source of fibre [approximately 4g per half cup serving].

Fibre creates bulk in your stomach, which helps keep you satiated and full. Cook 30g raw oats in approximately 200ml fat-free or low fat milk for a power-packed start to your day.

2. Lentils

This group includes all dals [moong, masoor, toor] and beans [rajma, chole, black-eyed peas]. Lentils are a good combination of carbohydrates, which provide energy for your brain, and protein, needed to build muscles. Approximately one cup [200g] provides almost 40 per cent daily recommended intake of iron.

Lentils also are high in fibre that keeps you feeling full and does not allow blood sugar levels to spike to high levels. Give your lunch salad a boost by adding a cup of cooked red kidney beans [rajma] or garbanzo beans [chole] to it!

3. Bananas

A great post-workout recovery food, banana is a simple carbohydrate—an instant source of energy. Bananas are also a good source of potassium—low levels of potassium in the body have shown to cause fatigue. Keep an elaichi banana in your gym bag to help replenish the energy stores in your muscles that you burn during exercise.

4. Dried figs [Anjeer]

Dynamite comes in small packages they say. It holds true for these little rings of dried fruit. Dried anjeer packs in a whole lot of energy. It is an excellent source of simple carbohydrates and therefore provides an immediate source of energy.

It is also a good source of iron—anjeer absorbs this from the iron plates on which it is dried. Dried anjeer is also a good source of fibre. Keep a jar of dried anjeer on your desk and the next time you feel that mid-morning energy crash, reach for two pieces of it instead of that third cup of coffee.

5. Beets

The corner sandwich-stall guy has it right when he adds slices of bright purple beetroot to the grilled sandwich we snack on. Beets are a rich source of iron, vitamin C, and potassium—the powerhouse triad of vitamins and minerals. Try adding 2 – 3 slices of beetroot to your raita to give the yogurt an extra dose of oomph!

6. Green vegetables

Spinach, methi, chauli, green beans, broad beans, lady fingers [bhindi]—load up on this vitamin and mineral-packed food group. Make roasted methi parathas for breakfast, add spinach leaves to your salads, and pack your sambars and kadhi with beans and bhindi.

7. Almonds

The six soaked almonds your mother would give you every morning during exam time should continue even today. Almonds are a good source of magnesium, a mineral that plays a major role in energy production in body cells.

About 30g almonds contain approximately 77mg of magnesium, which is 25 per cent of Recommended Daily Allowance [RDA] of magnesium. About 30g almonds provide 10 per cent of the RDA for both potassium and iron. Add some chopped, roasted almonds to your brown rice for a crunchy burst of energy.

8. Brown rice

Though brown rice and white rice have similar amounts of calories, carbohydrates, fat, and protein, several vitamins and minerals get lost in the polishing process of white rice, making brown rice a better source of vitamin B3 [niacin] and iron.

Vitamin B3 plays an important role in the conversion of food to energy. Although some of these vitamins and minerals are added back to white rice, magnesium is not. A cup [195g] of cooked brown rice contains 84mg of magnesium whereas one cup of white rice contains only 19mg.

9. Honey

Pass on the sugar and honey to your tea. Though both sugar and honey are simple carbohydrates, sugar contains no nutritional value other than calories. Honey contains iron and vitamin C as well as several other vitamins. Join the sugar-free movement and switch to a teaspoon of honey for that little bit of sweetness we all need in life.

10. Water

Your body should consistently be 75 per cent water. Dehydration can lead to fatigue and lack of concentration. Keep a bottle of water on your desk and bedside table at all times. Drink enough water; your urine should be pale yellow—not clear or dark yellow, but pale yellow. Stick to this refreshing, thirst-quenching beverage even when you go out to eat.

Keep these foods handy and be healthy, happy, and get through the day without that 4 o’clock energy slump!

The post Top 10 energy foods appeared first on Complete Wellbeing.

The basics

The mind-body relationship is the essence of Pilates practice. “A perfect balance of body and mind is that quality that furnishes all the physical and mental powers for attaining [the] ultimate goal…health and happiness,” Joseph Pilates had said.

The physical exercises in Pilates focus on the core muscles of the body—26 muscles located in the abdominal and lower back area of the body.

Body-mind benefits

• Increased ability to concentrate and focus
• Weight loss
• Better posture–people have even reported feeling taller after practicing Pilates
• Increased flexibility
• Better body control
• Greater agility, speed, and endurance
• Optimal functioning of muscles and bone structure.

At the core

At the foundation of the Pilates method of exercise are 10 movement principles. It is essential to practise these principles throughout while doing Pilates. The 10 movement principles are:

1. Become aware
   • Practice in an environment that helps you become aware of the mind-body connection—without loud music, TV, and any other distractions.
   • Be present in the movement, concentrating on the mind and body.
2. Achieve balance
   • This refers to components of fitness such as strength and flexibility and also to the importance of uniformly developed muscles of the body.
   • Though Pilates does focus on developing core strength, it is important to incorporate other Pilates exercises, which help increase flexibility and correct imbalances.
3. Breathe correctly
   • Joseph Pilates wrote in his book Return to Life Through Contrology, “Breathing is the first act of life, and the last….above all, learn to breathe correctly.”
   • In Pilates, emphasis is made on expanding the rib cage while inhaling and keeping the abdominal muscles tight throughout the breathing process to allow maximum utilisation of one’s lung capacity.
4. Concentrate deeply
   • Concentration creates a bridge between awareness and movement.
   • It also allows for more precise movement.
5. Centre yourself
   • This refers to finding your centre of gravity [in women this is usually in the middle of the pelvis and in men, in front of the navel]. It also refers to the union of the body, mind, and spirit.
   • Once you become centered through the practice of Pilates, the experience becomes much more rewarding.
6. Gain control
   • Control of movement occurs after much practice.
   • Eventually movement looks effortless due to remarkable control.
7. Be efficient
   • Working towards efficiency helps focus our energy where it is needed.
   • One must learn to exert the required energy towards the body part that is being exercised and keep the remainder of the body relaxed.
8. Create flow
   • This refers to continuous and seamless movement and also to the flow between breathing and movement.
9. Be precise
   • With precision in movement comes the ability to adequately isolate muscles and exercise them.
   • A great deal of precision is required while practicing Pilates to ensure each movement is executed in the right way.
10. Seek harmony
    • Correct body alignment, teaching positive movement, and achieving strength and flexibility help guide one towards the transformation that leads to harmony of the mind, body, and soul, – the essence of Pilates.

Instruments of health

Pilates is most often performed on a mat, however, its founder also devised several apparatus back when he was in Germany. These equipment “resist your movement in just the right way” Pilates had said. Some of them are:

• Reformer: The most popular piece of Pilate’s equipment perhaps due to its versatility and ability to perform exercises in full range of motion.
• Cadillac: Also known as a trap table, it is clear that Joseph Pilates got his inspiration for the Cadillac from a hospital bed, which he created to help World War I soldiers rehabilitate. As the base of the Cadillac does not move, it becomes an ideal choice for those lacking balance and stability, such as the elderly.
• Wunda Chair: This chair is simply a box with four springs. It is a very versatile piece of equipment with endless possibilities to exercise. With it, most of the exercises are done sitting up, making them more functional.
• Ladder Barrel and Step Barrel: Both are great pieces of equipment to help strengthen lower back muscles and stretch out on.
• Ped-a-Pul: One of Joseph Pilates original apparatus, though not commonly used, it helps develop upright alignment and balance. It is also helps shoulder rehabilitation and general upper body conditioning.
• Arm Chair: The arm chair aides in teaching correct shoulder mechanics—how to lower your shoulder blades, stabilise your upper body using your shoulders, and release tension from your shoulders.

So, if you’re looking for a complete workout, try Pilates.

Reference: Pilates by Real Isacowitz

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Adolescence [12 – 19yrs]

Magazines, movies, advertisements, and peers have the strongest influence on this age group. During adolescence, playing outside gives way to studying for long hours at a desk. If you have an adolescent daughter, you’ll be all too familiar with this. Many a night is spent preparing for competitive exams or chatting with friends on the phone. For the female adolescent, this is a time of major change, both physically and mentally.

A sudden rapid growth occurs as an adolescent enters puberty—the process of physically developing from a child to an adult. Many adolescents feel uncomfortable with their rapidly changing bodies. This can lead them to manipulate their diets in hopes of changing the way they look.

Although nutritional requirements increase during adolescence to support physical growth, lifestyle may have a major negative impact on food choices, which may eventually affect future growth and health. Thus, it is important for you as parents to focus on healthy food choices, not categorise foods into ‘good’ and ‘bad’, and not focus on the bodily changes your daughters are going through during this time.

Nutritional requirements during adolescence should focus primarily on growth.

Energy/calorie requirements

• As growth rates accelerate during the first phase of adolescence, it is important to ensure that calorie needs are adequately met. However, with childhood obesity on the rise in India and puberty causing more fat tissue gain in girls, it is important to keep young females active as well.
• Avoid bringing junk food [chips, biscuits, chocolate, high sugar juices, and soft drinks] home.
• Avoid frying foods and using large amounts of oil in cooking. The general rule is 2 teaspoons of oil per person per day.
• Encourage eating fresh fruits, raw vegetables, and fat-free milk as snacks
• Limit TV watching time to one hour daily and encourage your teenager to stay active, either through a recreational dance class or yoga/aerobics classes.
• Until age 12, calorie needs increase for young girls. At peak levels, they can reach 2,550 calories per day. [Note: Average active 18 year-old male [height: 5’8″, weight: 70 kg] needs approximately 1,800 calories.]
• Calorie needs decline during age 13-18. Energy needs are best calculated based on height during adolescent years. An estimated range for females between 11-18 years of age is 10-19 calories/cm height.

Protein requirements

With a large population of Indian families being vegetarians and many young girls following the footsteps of Kareena Kapoor taking to vegetarianism, protein requirements in some cases fall short. The daily protein recommendation for adolescents is 0.3 g/cm height. For instance, a 5’2″tall adolescent girl needs approximately 47g of protein. This can come from 4 whole wheat phulkas/thin rotis; 2 cups [500ml] slim/fat-free milk;1 katori [? cup] dal; 1 katori [? cup] sprouts; 2 eggs; 2 katoris [1 cup] green leafy vegetables.

Vitamin and mineral requirements

Calcium: As 45 per cent of the skeletal mass gets added during puberty and adolescence, a woman’s calcium needs are greater at this time than her childhood or adult years. The recommended daily intake is approximately 1,300mg for adolescents. Adding low fat milk to soups instead of water is a good way to add calcium in their daily diet. You can also cook morning oatmeal in low fat milk or make methi or palak rotis [green, leafy vegetables are a good source of calcium]. As a parent, you can ensure that the intake of caffeinated beverages [coffee, tea, and soft drinks] is minimal. Caffeine increases the excretion of calcium in the urine.

Iron: Iron deficiency—anaemia is prevalent in adolescents due to low intake of iron-rich foods and increased growth spurt. Adolescent females require 1.3 mg/day iron on an average to replace the iron loss during menstruation. The quickest way is to make iron-rich foods a part of their meals. So, add dried figs or raisins to salads and pureed soft tofu to soups or use spinach in the dal. Remember, a deficiency of iron may cause an impaired immune response.

Zinc: Zinc is essential for sexual maturation and growth in adolescents. As most food sources of zinc are non-vegetarian, vegetarian teenagers are likely to be deficient in zinc. Although the research done in this regard is limited, evidence shows that adolescents with low zinc levels have increased problems with acne. Give your daughter a multi-vitamin or mineral complex supplement daily to keep her zinc levels to the optimum.

Vitamins: Almost all the B vitamins play a major role in the release of energy from foods. Therefore, for appropriate growth they need to be consumed more. Increased amounts of Vitamin D are also needed to support bone growth. Vitamin A [found in all orange and yellow fruits and vegetables], vitamin C [found in citrus fruits and red bell pepper], and vitamin E [almonds and pistachio nuts] are needed for cell growth.

Early adult years [ 20s and 30s]

The early adult years for women are ones with high demands from home or office and in many cases, from both. These years are full of social events like weddings, parties, receptions and work-related events and alcohol, fried foods, and sweets are definitely part of the menu. Nutrition during this period should focus on continuing and promoting a healthy lifestyle to prevent chronic diseases such as diabetes, high blood pressure, and heart disease that are so common today. If you want to manage weight, do it by making small decreases in food and beverage calories and by increasing physical activity.

Fats

• Consume less than 10 per cent calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep your trans fatty acid consumption as low as possible.
• Keep your total fat intake between 20 and 35 per cent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
• Reduce your oil usage. The general rule is 2 teaspoons of oil per day so start cooking in non-stick cookware. Opt for steaming, grilling, and baking foods instead of frying them.
• Opt for making and buying low-fat or fat-free milk products like yogurt. Consume three servings per day of fat-free or low-fat milk or yogurt [1 serving = approximately 200ml].
• Limit your intake of fats and oils high in saturated and/or trans fatty acids, such as butter, ghee, coconut or palm oils, margarine, and Dalda.

Carbohydrates

• Have fibre-rich fruits, vegetables, and whole grains.
• Consume 3 or more servings [1 serving = approximately 28g] of whole-grain products per day. You can have bajra or jowar rotis, all bran whole-wheat flakes and brown rice or Kerala red rice.
• Fruits and vegetables are filled with vitamins and minerals and provide adequate amount of fibre.
• Select from all five vegetable subgroups [dark green, orange, legumes, starchy vegetables, and other vegetables] several times a week.
• Add vegetables to your breakfast like upma and sambar.
• Start your meal with a salad.
• Choose and prepare foods and beverages with little added sugars or caloric sweeteners.
• Avoid eliminating the starch food group completely from your diet. These foods are high in fibre and give a satiated feeling that lasts long. They are also the primary energy source for the brain and muscles.

Sodium and potassium

• Consume less than 2,300mg [approximately one teaspoon of salt] of sodium per day.
• Eat foods with little salt. Limit or avoid pickles, chutneys, and processed foods.
• At the same time, consume potassium-rich foods like bananas, potatoes with skin and mushrooms.

Alcoholic beverages

Women who drink alcoholic beverages should do so in moderation [up to one drink per day]. One drink serving size is defined as: for wine 145ml makes 1 serving which has approximately 125kcals; for beer 350ml makes 1 serving which has approximately 150kcals; for distilled alcoholic beverages—whiskey, rum, gin, vodka— 45ml makes 1 serving which has about 100kcals.Note: Kcals = calories; 100 kcals also equals 2 phulkas/ small, thin rotis + ? cup sabzi + 1 cup salad.

Pre-menopause and menopause [40 – 50]

Menopause is the point in a woman’s life when she has not had a menstrual period for one year due to the progressive decline of oestrogen production. Menopause marks the end of childbearing years. For most women, menopause happens around age 50. There are cases where menopause occurs in one’s 30s and 40s.

Pre-menopause is the process of change that leads to menopause. It can start as early as late 30s or as late as your early 50s. How long a perimenopause or pre-menopause lasts varies from woman to woman, but it usually lasts from 2-8 years.

Although remedies as far as nutrition is concerned are few and far between for the signs and symptoms of pre menopause, it is especially important to treat your body well during this time to avoid possible problems during menopause.

Menopause brings with it an increased risk of:Heart disease due to the lack of oestrogen, the female hormone that has a protective effect on the heart.

• Keep your calorie intake within limits to avoid gradual weight gain.
• Add heart healthy fats to your diet, such as 1 teaspoon ground up flax seeds to your breakfast cereal and 5-6 raw almonds with your snack.
• Avoid high fat foods such as fried items.
• Keep cholesterol levels within limits by adding food sources of fibre to your diet such as oats, apples, and whole-wheat atta.

Breast cancer is another condition to which your risk increases in the case of late menopause [after age 55].

• Avoid weight gain; focus on high fibre starches [e.g. ragi rotis] fruits [apples and pears], and vegetables [raw carrots]
• Avoid excessive alcohol use; no more than 1 glass of wine [145ml] per week
• Ensure that you receive adequate amounts of folate [0.4mg/day; food sources = spinach, broccoli, Chinese bok choy] and vitamin D [400-800 IU/day; food sources = cheese and egg yolks].

Osteoporosis, is a high possibility due to the lack of oestrogen secretion.

• Increase your intake of calcium from 800mg/day during pre menopause to 1,000mg/day after menopause.
• Have three servings [200ml = 1 serving] of non-fat or low-fat milk or yogurt along with a minimum 500mg calcium supplement per day.

A woman’s body undergoes immense changes throughout her life cycle. Nutrition is key in ensuring maximum growth during adolescent years and minimum risk of diseases during adult life.

So ladies, make that healthy change—drink Tetra packed fat-free milk instead of full-fat buffalo milk, add a variety of fresh fruits and vegetables to your meals, and switch your sandwich bread to whole wheat from white!

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