BALANCED, COMPLETE VEGETARIAN DIET.

Let us remember what Einstein said :"Nothing will benefit human health and increase chances for survival of lifeon Earth as much as the evolution of a vegetarian diet"

Are we , now witnessing the growing trend? Turning Vegetarian ? Could be !

It is true that most people are opting for a diet that does not include meat, fish and eggs. But meat based diet do have benefits. Diets containing animal products are generally higher in fat and caloric value. Good for growing
children.

Vegetarian diet does not contain hormones and additives. We have to be careful, that nowadays, fruits and
vegetables are also associated with pesticides and chemical residues.

The term vegetarian can not be applied to all people who do not add meat, fish, poultry and eggs in theit meal.
There are several types
a) Vegans     - Avoid all animal products.
b)Lacto-vegetarians      - Include dairy products.
c)Lacto-ovo-vegetarians     - Include eggs and dairy products.
d)Pesco- vegetarians       - Include fish in their diet.

Plant based diet containing whole grains, nuts, fruits and vegetables are low in saturated fats and cholesterol and higher in fibre, vitamins C, folate, potassium, magnesium and phytochemicals implicated in the protection against many diseases. These diets can lower the risk of hypertension, heart disease and type 2 diabetes. The foods are also high in phytochemicals called polyphenols and contain higher proportions of poly unsaturated fatty acids. These substances have beneficial effects on maintaining brain function during the ageing process. These foods help in weight loss and weight control. It is also a known fact thar vegetarian's body odour is much more desirable than others. Plant foods are highly nutrient.


The full benefit of vegetarian diet is obtainable only when it is planned and balanced. Well planned vegetarian
diets are not only healthy and nutritionally adequate but also suitable for individuals during all stages of life-cycle. Here the vegan type are at risk when nutritional aspects are taken into account. They are compromising
on calcium, iron, vitamin B12 and sometimes protein. These they have to add to their diets.

By carefully selecting the foods the vegetarian diet can be balanced in all respects.
1) Ensure a variety of foods from the different food groups: cereals, pulses, dals and nuts, fruits and vegetables and dairy products.
2)Let your principal source of carbs be from whole grains. Go for brown rice. Limit refined cereals.
3)Mix plant proteins with cereal proteins.
4)Fruits and vegetables ensure you for minerals, vitamins, fibre and phytochemicals.
5)Dairy products ensure calcium and vitamin B12.
6)Use oils that contain more of MUFA.(refer to article: The Right Healthy Oils)
7)For omega 3 fatty acids, take leafy vegetables, walnuts and flax seeds.

Raghu Natrajan

MARRIAGE AND WOMEN'S WEIGHT GAIN

Married women were two kg heavier than their unmarried counterparts and they become four kg heavier after having a baby, said the research published in the American Journal of Preventive Medicine.


The researchers attributed the weight gain to cohabiting women eating unhealthier food because of their partners, while they also have less time to exercise.


Annette Dobson, who co-authored the study along with Wendy Brown and Richard Hockey, said: “This is a general health concern as obesity rates continue to increase.

“Getting married or moving in with a partner and having a baby are events that trigger even further weight gain. We must look at ways to prevent health risks by focusing on the times when women need to be especially careful.”

The research, conducted by the Queensland University in Australia, followed 6,000 women aged between 18 and 23 over a period of 10 years ending in 2006. Each woman periodically completed a survey with questions about weight, height, age, physical activity and alcohol consumption among others, the Daily Telegraph reported.

It found that 10 percent of woman gained five kg when she was single, but she would be seven kg heavier while living with a partner and 10 kg heavier if she had both a partner and a baby.

Raghu Natrajan

THE RIGHT HEALTHY OIL

When it comes to choosing the right oil for the family,you are totally confused  as there are a variety of oils in themarket along with  claims their manufacturer advertises. You have to make a choice from the traditional ghee,mustard oil,coconut oil,gingelly oil on one hand and on the other hand are Vanaspatti, groundnut oil and a number of vegetable oils such as Sunflower oil, Saffflower oil, Corn oil,Canola oil, Soyabean oil, Cottonseed oil,palm oil and Rice bran oil.

WHICH TO CHOOSE?

Before attemting to choose the best healthy one, let us know some of the facts.

All cooking oil is pure fat obtained from plant or animal . All cooking oils are made up of a combination of

fatty acids, which may be a) Saturated fatty acids - SFA, b) mona-unsaturated fatty acids - MUFA,

c)poly-unsaturated fatty acids - PUFA

Saturated fats - found in animal fats - raise LDL cholesterol in blood and at the same time reduces HDL

cholesterol. Vegetable oils/plant oils -like palm and coconut oil are very high in saturated fats. These are

good for infants and children only.

Mono-unsaturated  and poly- unsaturated fats lowers total and LDL cholesterol.

MUSTARD OIL

A study by the Harvard School of Medicine, All India Institute of Medical Sciences, New Delhi and St.John

Hospital,BLR found that chances of heart disease drop by 70% when mustard oil if used for cooking.

Mustard oils nutritional value compares well with that of Olive oil.

RICE BRAN OIL

The oil is extracted from the germ and inner husk of rice. This oil is abundant in antioxidants such as tocopherol, Oryzanol and tocotrienol. Oryzanol reduces bad cholesterol but not good cholesterol,

Tocotrienol a powerful natural vitamin E has anti-cancer properties. A study  published in the American

Journal of Clinical Nutrition says rice bran oil lowers cholesterol. Bad LDL cholesterol went down by 7%,

whereas good HDL remained unchanged. This oil has an ability to counter ageing.

Given below is a comparative list of fatty acid composition of various oils with WHO recommendation.

Recommendation by WHO for SFA:MUFA:PUFA is 1.0:1.5:1.0

                             CHOOSE THE RIGHT OIL
             OIL                                    FATTY ACID PERCENT
                                                          SFA     MUFA     PUFA
  WHO Recommendation                    28.6       42.8         28.6
   Mustard oil                                         6            67            27
   Cottonseed                                       28            22            50
   Sunflower                                         12            21            67
   Soybean                                           16            24            60
   Palm                                                 51            39            10
   Olive                                                14             77             9
   Canola                                               6             58            36
   Corn                                                13             20            62
   Coconut                                           92             6              2
   Groundnut                                        20            50             30
   Rice Bran oil                                    18            45             37

The oil used for frying should withstand the high temperature without breaking down.
The oil used for cooking should have a ideal balance between mufa and pufa
Select an oil rich in omega-3 fatty acid.

Avoid trans fats, which are partially hydrogenated vegetable oils. They cause weight gain and excess abdominal fat- risk factors for heart disease and diabetes. These oils lower D HDL cholesterol which takes HDL cholesterol to the liver , where it is broken down and excreted. At the these oil increases LDL cholesterol, which clogs the arteries.


The best is to use a variety  of oils judiciously. A combination of oils ensures intake of all essential fatty acids. The oils can be rotated over the months.

YOU CAN CONSIDER                
1) For Cooking   : Mustard oil, Canola oil
2) For Frying      : Rice Bran oil, groundnut oil.

Raghu Natrajan

HAIR CARE IN WINTER

Winter can be tough on your hair, if you don't learn to cope with the cold winds, winter can wreak havoc on
your hair. During winter hair becomes dry, dull and brittle. Dry hair can cause a flaky scalp, which is a root cause for dandruff. During winter, both hair and scalp loose moisture due to lack of humidity. Dry hair is difficult to manage. The dry heat indoors make the oil glands in the scalp to produce more oil, which causes the hair to be weighed down. At the same time the dry air outside absorbs all the moisture and make your hair look dull and dead. Dry hair cannot retain its sheen and texture. So winter is high maintenance time for the hair.

Dos:
a) Use hair spray with UR protection when out in the sun.
b)Dry your hair at roots than at the ends.
c)Trim regularly split ends.

Don'ts:
a)Don't blow dry on high heat.
b)Don't over brush when wet.
c)Don't shampoo daily.
d)Avoid harsh chemicals like dyes.

The maintenance of hair in winter require these :
1)Proper Nutrition,
2)Keep the scalp clean.
3)Utmost caution when using cosmetics.
4)Keep an eye on your hair and plan your treatment when you notice: Brittle hair, flaky scalp and split ends.


So in winter give an external serum treatment to your hair and avoid perming and colouring as these depletes
the oils and moisture from the hair.