FIGHT OBESITY

 Dept. of Nutrition and Dietetics

Obesity is now considered a disease which can be treated and prevented.

It is increasing at an alarming rate throughout the world. Today it is estimated that there are more than 300 million obese people world-wide. Obesity is defined as a condition of excess body fat and is associated with a large number of debilitating and life-threatening disorders. The occurrence of obesity is increasing in most parts of the world, affecting men, women and children. Furthermore, obesity is no longer just a concern for developed countries, but it is becoming an increasing problem in many developing countries.

Children who are obese may grow up to become obese adults. Studies indicate that obesity is more likely to persist when its onset is in late childhood or adolescence and where children have obese parents. Heat intolerance, breathlessness on exertion, tiredness and flat feet are some of the problems associated with excess weight in children and adolescents.

Lifestyle and lack of awareness are the two main culprits for the rise in the number of cases of obesity. Increasing competition, arbitrary working hours and an increasing dependence on fast food as well as stress and lack of sleep promote unhealthy lifestyle changes.

People who live on junk food put on weight due to the fat, processed flour and the oil used.  Besides, junk food is always accompanied by glasses of sodas and colas which are high in calories.  People who are overweight feel lethargic and are less inclined to be active and alert. Their reflexes and senses become duller and they start to lead a more sedentary life. So, junk and fast foods should be replaced with healthy food to prevent obesity

Too much junk food prevents a person from eating good nutritious food such as   fruits and vegetables and other wholesome food. The body has a weak immune system and is prone to illnesses like colds and fevers. Processed foods also have no fiber content and junk food enthusiasts often feel constipated.

Fight obesity. It starts with healthy habits. It is all about attitude, discipline and about wanting to lead life to the fullest. The risk of health problems starts when someone is only very slightly overweight and the chances of problems increases as a person becomes more and more overweight.

Survival skills for diabetes

Top 6 survival skills for diabetes

Diabetes affects millions of people and is a very serious lifelong health problem. However, keeping diabetes in control is a difficult task as more than half of the care for diabetes is self driven.

This makes it important to be self-aware, and skilled in these care methods. On World Diabetes Day 2012, Ms. Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living DietClinic, Mumbai, shares a few steps to help you manage diabetes better.

Survival step 1: Diabetes and its treatment

Diabetes is a condition that causes high blood sugar. It cannot be completely cured but it can definitely be managed. There are basically two types of diabetes, the first being Type 1 diabetes, wherein the body's immune system destroys the insulin producing cells in the pancreas. Due to low insulin level, it is treated with daily insulin injections and a healthy diet. The second type is Type 2 diabetes, here the pancreas does not produce enough insulin or does not use insulin efficiently. It is treated by implementing a diet modification, exercise plan or oral medication.

Survival step 2: Time-to-time medication

Medicines and injections are very important to manage your diabetes level. Whichever medicines your doctor prescribes for you, take detailed information about its dosage, and follow it the way advised by your doctor. Whenever you make any appointment with any healthcare professional, take the list of all the medicines you have been advised to manage your diabetes level, to avoid any medicinal complications.

Survival step 3: The right FOOD

You need to take heed to what you eat to manage diabetes. Follow a diet planned for you by your dietician to maintain your weight and to lower your blood sugar. Never skip meals and eat three small meals to keep blood sugar level in control.

Survival step 4: Self-tests

Testing your blood sugar is the next important thing to do. This will give your healthcare the necessary information required so that he can balance between your diet, physical activity and medications accordingly. If your blood sugar falls below 70 or is above 240 more than two times in a week then call your doctor.

Survival step 5: High and low blood sugar

An unbalanced blood sugar level can lead to serious complications. If your blood sugars are low (less than 70) treat it immediately with 15 grams of carbohydrates like 3-4 glucose tablets, ½ juice or 1 cup skimmed milk. After this wait for 15 minutes and retest your blood sugar level. If it is still low then treat it again with 15 grams of carbohydrate. Whereas, if you have high blood sugar level, then test your blood sugar every 4 hours, drink at least 8 glasses of water to prevent dehydration and consume 45-50 grams of carbohydrates every four hours. Examples of 45-50 grams of carbohydrates are orange or grape juice 1 ½ cups, canned fruit 1 ½ cups, toast 3 slice and regular yoghurt 1 cup.

If you have type 1 diabetes and your blood sugar is greater than 240, test for ketones at every meal.

Survival step 6: Preventive exams

Prevent small cuts from becoming major complications. If you are a diabetic patient even tiny cuts can develop into a major infection that may require amputation . Hence, check your feet daily. Go for an eye check up and complete body check up to prevent long term complications.

Read more Personal Health, Diet & Fitness stories on www.healthmeup.com

-    Times of India

DIA - HEALTH QUIZ

DIA- HEALTH QUIZ FOR CHILDREN’S

    Ms. Sheela Paul, Ms.Vimala.S, Ms.Amuda (Dietitians)

Knowledge is Power    

“Knowledge is of no value unless you put it into practice.”

- Anton Chekhov 

THIS YEAR WE ARE VERY LUCKLY TO CELEBRATE DEEPAVALI, WORLD DIABETES DAY AND CHILDREN’S DAY. WHAT A GREAT COINCIDENCE!

KEEPING THIS IN MIND WE HAVE A HEALTH QUIZ ...

Some important terms connected with diabetes are given below. But the words are all jumbled. Try to find the correct word.

1. LISINNU
2. DOBY TIGHWE
3. FELS RINGTOONIM
4.  LYYMAOICGEHP
5.  FILE TYLES
6. TLCUGMEERO
7. TOFO RACE
8. NANBAA
9. CEREEISX
10. HOSTROLLCEE
11. ABESDIET LILUSMET
12. INGOBOHEML
13. PENROTI
14. OUTAMNIMEU
15. SULIINNMUPP
16. BCILDDOHOESIYHOT

1. What is red or green, round and sometimes sweet and   sometimes sour?

2.  What is green on the outside and with lots of small green balls on the inside when you open it up?

3. Which is the only vegetable  that makes you cry ?

4. I am a fruit. I always taste sour . But I am rich in vitamin C. What am I?

5. I am round and red. Some people think I am a vegetable  but I am really a fruit. People  like to use me in a salad. What am I?

6. I am a yellow fruit with three “A’s” in my name. I have a lot of potassium which helps  your muscles work better. I am tough on the outside and soft on the inside. What am I?

7. I am a tropical fruit. I havemany different colors on the   outside. To say my name, say the opposite of “WOMAN” and then say the opposite of  “STOP.” What am I?

8. I am a fruit that is very spiky  on the outside and yellow,  soft and juicy on the inside. I   have “APPLE” in my name,  but I am not an apple! What  am I?

9. I am a vegetable, and I come in a variety of colors, like orange, red, yellow and green. They relate me to umbrella. I rhyme with “CUM”. What am I?

10. I come in different colors, like green and red. Before I became raisins, I was a bunch of these. What am I?

Send your answers to - diethelpmvdiabetes@gmail.com

Diabetes and Food Preparation

Diabetes and Food Preparation -  Crusty foods affect diabetes

Findings from a study conducted at the University of Illinois, USA suggest that people with diabetes should avoid cooking methods that produce crusty foods such as the crispy edge of a cake /brownie, or crispy borders of meats, especially ground meat, such as hamburgers.

Cooking methods using very high, intense, dry heat that create a crust  produce advanced glycation end products (AGE’s) which often cause long term damage to other parts of the body. AGE’s are associated with plaque formation that could result in cardio- vascular disease.

Consuming products containing AGE’s could worsen the existing cardio-vascular disease complication of diabetes.

People with diabetes have always been advised to bake, boil, grill or steam their foods instead of frying it. The emphasis has been on eating less saturated fat and more fruit and vegetables and fibre. Now it seems that the method of cooking food may also be an important factor in managing the diet.

(TOI -  27 October, 2012.)

Managing stress … 

Stress is a disease of modern times and is believed to cause more ailments than any other cause known to modern medicine.

There are many ways to overcome stress - yoga, meditation, physical exercise, massage, aroma therapy, music therapy, laughter therapy, relaxation therapy, Tai-chi, Qigong, medication and so on.

However, whatever you do, unless you have a healthy diet, stress will take its toll on you.

During times of stress, a healthy person is better able to handle situations.  The body loses a lot of its store of nutrients especially proteins and vitamins A, B and C during this time. A balanced diet is the key to ensure that the body gets all the nutrients it needs.

In addition, specific foods contain nutrients that can help reduce stress and anxiety.

Almonds, banana, broccoli, cottage cheese, green tea, lime juice, milk, blueberries, oranges, oats, whole grain rice and spinach can reduce stress and anxiety. 

Citrus fruits are a rich source of vitamin C which is known to boost the immune system or reduce allergies and is now known to be good in stress management.

Banana contains a type of protein that is converted to seratonin which helps a person to relax, improves the mood, and makes one feel happier.  It is also a good source of magnesium, an anti-stress mineral because of its calming effect.

Milk is rich in antioxidants, Vitamins B2 and B12 and calcium and protein. Calcium has a calming effect on muscles.

So, when trying to deal with stress, reach out for these foods instead of that cup of coffee!


Healthy Foods: Nuts for the guts…

A new study shows that pistachios promote the growth of beneficial bacteria in the digestive tract.

They are rich in dietary fibre, Vitamin B6, thiamine, manganese and copper which are beneficial for bacteria in the intestines. These bacteria are necessary for healthy digestion, and strong immune system. You need to constantly replenish and nurture intestinal flora. A handful of pistachio is better than a nutrient -empty snack like chips or a soft drink .

For a healthy life…  

•    Get up 15 minutes early

•    Go for a brisk walk

•    Hold your hands behind your back and stretch your shoulders.

•    Change coffee break into a physical activity break

•    Ride a cycle to work

•    Make it a habit to say’ thank  you’.

•    Learn to say ‘NO’

•    Laugh out loud

•    Take  a deep breath and let it all out at one go

•    Spend an evening without TV

•    Take a different route to work

•    Make time for play

•    Do one thing at a time

•    Cut back on caffeine

•    Count your blessings

•    Read something funny every day

•    Angry? … Count to 10 before exploding.


(TOI-  Oct 28, 2012)

Get your fats right…

Some fat is necessary for good health – in the correct quantity though. 20 – 30 % of total calories in the diet must come from fats.

Know the right combination, differentiate between good fats and bad fats and use fats correctly.

Know the source of good fats and bad fats and strike a balance.  Sources of good fat are nuts and seeds, fatty fish and cold pressed oils. Mono Unsaturated Fats (MUFA) reduce the LDL cholesterol and are found in mustard, rice bran, sesame, rapeseed, ground nut and olive oils.

The quality of fats is as important as the quantity. A diet high in MUFA with no trans fats can be helpful.

Fried food, Indian snacks like fried namkeens, samosa, kachori , Indian sweets, and food from cheap eateries contain the undesirable and fattening trans fats.

What to do…

For an ideal mix of fats, choose a variety of blended vegetable oils such as mustard, canola, sesame, rice bran and olive oil instead of a single source.

Choose less refined or cold pressed oils. Refined oils provide imbalanced fats and are responsible for various health problems. Also, high heat during refining destroys vitamins and antioxidants. Less refined or cold pressed oils such as olive, peanut and sunflower retain flavour, aroma, and nutritive value.

Choose oils with high smoking points for frying. Smoking point of an oil is the temperature at which it starts emitting a blue haze which indicates the formation of decomposition products. Do not heat oil without food for more than a minute.

Most vegetable oils have high smoking points but butter, and coconut oil do not.

(TOI  28 Oct, 2012)