#WorldCancerDay: The faith that moves mountains

When I first read Erich Segal’s ‘Love story’, I recall weeping like a child. I was in my teens back then, naive, gullible, and high strung on love and fresh air. But even then, what was more heartbreaking than losing a lover was the idea of losing a lover to the big C or some other illness that medical science had little grasp over.

Later, as a student in medical school, I was subjected to the chemo ward of almost every department there was. I recall being startled the first time I saw a toddler in the pediatrics department writhing in pain from Hodgkin's lymphoma. He was suffering but he was fighting with every gasp in his frail body. How could such a cruel fate be dealt to such a tiny child, I thought. During internship, I was asked by the resident in charge to administer chemotherapy to a middle aged woman. It was that day that I realized that Cancer does not discriminate. It treats everyone equally, with the same lack of empathy, the same irreverence--the pain, the grief, and the challenge were the same...whether it was a six months old toddler held down by his parents or a fifty five year old woman surrounded by her husband and teenage children.

Today, there are seven deaths per minute occurring from cancer. It is the second leading cause of death in the world.

Much progress has been made in the field of cancer research and prevention. Yet, we haven’t been able to gain complete control over the disease—-it still poses to be a severe threat to the physical and mental well being of man.

A lot of us are still unaware or uninformed about this condition. Worse still, some of us misinterpret something we hear/read...and pass on these misinterpretations/ misinformation eventually leading to widespread ignorance and hysteria.

It is for this very reason that the Union of International Cancer Control have been observing the fourth of February every year (since 2000) as #WorldCancerDay to raise awareness about Cancer symptoms and to emphasize the need for its early detection through screening tests and biopsy. This year, the theme for World Cancer Day is “I am, and I will”...an acknowledgement of the strength inside every person to battle the disease.

Following is the list of symptoms one should watch out for:

• Any abnormal growth/lump anywhere in the body...especially in the breast, folds of private areas, armpits, abdomen. Regular examination of the breast while having a shower should be done by all females, irrespective of age. 

• Abdominal bloating, pain, significant & unexplained loss of appetite, significant & unexplained loss of weight, excessive fatigue.

• Bleeding in post menopausal women, excessive vaginal (foul smelling, bloody, or coloured) discharge, discharge (blood tinged or coloured) from breasts.

• In males - blood in urine or semen, painful/burning urination more at night, leaking, unsteady stream, sudden Erectile Dysfunction, urinary retention  should be investigated for prostatic malignancy.

How do we keep Cancer away? 

There are various kinds of cancers and every body reacts to it differently. There is no sure shot formula for cancer prevention or treatment. What we can do, however, is strengthen our immune system through a well balanced diet and a healthy lifestyle.

Diet:

Eating the right kind of diet is imperative for maintaining a healthy immune system. A balanced diet containing the the right amount of carbohydrates, proteins, vegetables, and fat.

Certain foods are known to possess anti cancer properties. These include...

• Apples because they contain polyphenols known for their anti cancer properties.

• Berries - contain anthrocyanin that is known to lower biomarkers for colon cancer.

• Carrots - beneficial in supporting the immune system, lowers incidence of  breast cancer and prostrate cancer.

• Freshwater fish - possesses omega-3 fatty acids prevent colorectal cancer

• Walnuts, legumes, fresh fruits, vegetables, and good fat help promote immunity and prevent cancers.

What to avoid: 

• Refined white flour and refined sugars as they tend to cause a rapid spike in insulin levels and hence cause cancer cells to proliferate. 

• Microwaveable meals, sprayed with chemicals, artificial sweeteners.

Exercise 

Exercise plays a vital role in maintaining a healthy body and mind

• Studies have shown that regular exercise tends to reduce cancer risk, esp cancer of the colon.

• It also helps allay depression, fatigue, and anxiety, that commonly occur in cancer patients.

• Improves physical capacity of the individual.

• Improves quality of life.

• Does not exacerbate lymphedema.

75 mins of vigorous aerobic exercise - walking, cycling, swimming and 2-3 resistance exercises (lifting weights) each week will help you restore physical fitness and rejuvenate the spirit.

And that is what the theme of #WorldCancerDay prompts us to do...

‘I am, and I will’ is a commitment, a promise to oneself and to those we love, an acknowledgement of the fighter within, a manifestation of courage in the face of a storm...a challenge we have undertaken with the ‘Emperor of all maladies’.

In the words of author Siddharth Mukherjee,

“Cancer is an expansionist disease. It invades through tissues, sets up colonies in hostile landscapes, seeking ‘sanctuary’ in one organ and then immigrating to another. It lives desperately, inventively, fiercely, territorially, cannily, and defensively—-at times, as if teaching us how to survive.“ 

Here’s to the human spirit...

May it grow resilient enough to face the challenges in its path and strong enough to overcome them.

Chai and I - a love story! #SuperBloggerChallenge #Instacuppa

My relationship with tea goes back a long way. I think it was the Madhatter's tea party that first got me all curious. I must have been barely seven then. That was a time and age when children my age were forbidden from touching any kind of adult beverage. However, even as a child, I was always the curious sort and an early introduction to books had only managed to fuel this sense of wonder and curiosity in me.
I would watch the adults sipping on their cups of tea, while I listlessly nursed my glass of milk, sulking at the unfair privilege age allowed them.
Alice was allowed to attend a tea-party. Then why wasn't I? I had raised the argument with my father once. "Because we are not mad hatters," he had laughed at his own joke. I was being clearly outwitted.

Until one day, I decided enough was enough. I was clearly missing out on something. I couldn't wait until I was a grown up to quench my thirst for this forbidden beverage. It would take me ages to get there. And so, with dogged determination, I did what every manipulative seven year old would do in times of emergency; I tried throwing a silent tantrum.
I stayed mum all day, refusing to talk to anyone until my demands were met. I pushed away my glass of hot milk and with animated gestures insisted that I was served what everybody else was having. After several futile attempts at dissuading me, my mother finally gave in and agreed to offer me a sip from her cup, on the lone condition that I'd finish drinking my milk later.
I grinned. The silent tantrum had worked. The negotiation was done! I promised I would drain my glass of milk to the last drop if only she'd allow me to have a few sips. Although I was aware that it was clearly my mother who had got better part of the deal, I knew beggars couldn't be choosers. Besides I was afraid they would adjust themselves to my silence (and God forbid, even begin to enjoy it) had I to push my luck.

For a good many months, I obediently settled for sips of my mother's tea as part of our negotiation...until one day, curiosity (that was until then my forte) got the better of her, and she stealthily entered into the kitchen just in time to see me draining my glass of milk in the sink. My secret was out!
She stared at me in silence. My mind was already coming up with excuses. I knew my life was over. My mother would lecture me on the hungry kids of Somalia, her favorite topic, when I refused to eat the veggies on my plate. She would take away all my books and distribute them among my cousins. Or perhaps she would forbid me from having another drop of tea. Before she could say anything, I went in full drama-queen mode. I started to over-explain. I bawled. I protested. I told her I couldn't let the milk ruin the taste in my mouth...not when I was being allowed just a few precious sips of the chai I so craved.

She was still staring at me. And then she laughed. "We have a tea-junkie in the house" she told my father, narrating my shenanigans later that evening. They both chortled as I stood there, staring at them with my best puppy dog expression, hoping I had convinced them into allowing me to make the grand 'doodh to chai' switch-over.

The next day onward, I was given my own cup of tea. And that is how my journey with tea started...

While the other adults in my extended family frowned at my parent's decision to allow me what I wanted (tea over milk, to be precise), I acted eternally indebted to them, much to the point of suspicion, until I was completely sure they weren't going to change their mind.

As I grew up, I started thinking of myself as a tea connoisseur of sorts. No matter where I went, I could not make myself leave the place without trying the tea there. Hitherto, I have enjoyed various varieties, namely lemongrass tea, iced tea, kulhad chai, butter tea, tandoor chai, Darjeeling tea, Assam tea, oolong variety, and some other herbal infusions.

Thinking about it, I can say that my preferences too changed dramatically over the years.
During my childhood or pre-teen years, I loved the more milky, extra sugary type of tea. I guess this had more to do with the tea-drinker adult image that I was so fascinated with. During my adolescent  years, it was masala chai that became my favorite. Perhaps the spice level of that chai was more in tune with my feisty teenage years. Somewhere during medical school, my choice of tea changed again. Late night cramming for exams and a hectic schedule meant me downing cups of black tea to keep me up and about.
Cut to present day, I am me, more mature and level headed (or so I like to believe), much more concerned about my health and fitness than I was years ago. I am still a tea lover nevertheless. But over the last few years, my choice of tea has changed once again, this time to a more soothing cup of green tea.

When I first started having green tea, around three years ago, it took me a while to get adjusted to its characteristic 'grassy' flavour. But soon enough, it had found its way into my routine. Green tea, is not just more soothing and relaxing, but also possesses a lot of health benefits.
Allow me to elaborate...

What made me opt for green tea?

Green tea is loaded with healthy nutrients. It is rich in antioxidants, polyphenols, flavonoids, and catechins.

1. Oral health: Green tea helps maintain good oral health. The catechins in green tea inhibit certain bacteria responsible for bad breath. Also killing off the bacteria reduces the risk of plaque formation and cavities. 
2. Green tea possesses around 30-40 mgs of caffeine (much lesser than in coffee). Hence green tea provides you with stable energy without the risk of risk of muscle tremors. It also increases your concentration span and helps you stay focused. 
3. Green tea increases good cholesterol (HDL) and reduces bad cholesterol (LDL)
4. It helps regulate hypertension by lowering blood pressure.
5. Studies show that the catechins present in green tea decrease the risk of developing Alzheimer's disease and Parkinsonism. 
6. L-theanine present in green tea helps you stay relaxed without being drowsy. 
7. The large amounts of antioxidants in green tea reduce the risk of cancer.
8. Green tea increases metabolism and promotes burning down of fats. Hence helps control weight gain.
9. Research shows that green tea decreases the risk of heart disease, stroke, and also increases longevity. 

Ergo, green tea is literally the elixir of life. Of course all the above benefits are based on correlation and should be supplemented with healthy eating and fitness habits. One cannot be reckless in all their habits and expect a miracle out of green tea alone. 

However, every time I traveled, I was rudely reminded of how good things in life are often either overpriced or simply unavailable. The cafes en route would either roll their eyes when I ordered green tea or came up with an exorbitantly priced pitcher of some ambiguous green-tea brand. So when I read about the vacuum insulated tea infuser bottle by #Instacuppa, I immediately made up my mind and placed my order at Amazon. 

With advanced temperature control, this double wall vacuum insulated design helps keep both hot for 1 hours and cold up to 24 hours. Also the vacuum insulted thermos travel mug is the perfect travel companion for those who want to have their regular green tea-fix even on the go, and be spared of judgmental looks and hole in the wallet.

The infuser bottle can be used not just to create infusions of green tea, but also to prepare infusions of coffee, fruits etc. Detach the steel infuser, and it can be used as a simple water bottle too.

How to prepare green tea using infuser bottle?

Of course, it is no rocket science.

1. Firstly, detach the infuser basket from the bottle.
2. Separate the long infuser from the short strainer.
3. Add one tbsp of loose leaf green tea in the bottle
4. Cover the infuser with the short strainer.
5. Put the infuser back in the bottle.
6. Add hot water to the bottle until it reaches just below the strainer level.
7. Cover the bottle and let it stand (infuse) for four minutes or more. The colour of the water changes almost instantly.
8. For faster infusion, flip bottle upside down for a few times. 
9. After four minutes, your tea infusion is ready. 
10. Pull the strainer and infuser off the bottle and sip on your freshly brewed green tea straight from the bottle.

And that, my friends, is how I prepare a perfect cup of green tea. 

I normally prefer to add a dash of lemon in my green tea. Lemon aids in the absorption of some of the nutrients in the green tea. 

So that's it, folks. Now that you all have read a slice of my love story and are privy to the secret of my energy (nope! it has never been a chocolate milk-drink that the ad mad world leads us Indians into believing), I will end this post by rephrasing a popular scrapbook line that most of us would fondly remember scribbling in each other's scrapbooks as kids.

"Drink hot coffee green tea. Drink green tea. Burn your tongue and remember me!"

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“Note: This article is written as a part of SuperBloggerChallenge2019 conducted byHealthwealthbridge.com, Allaboutthewoman.com and should not be repurposed, republished or used otherwise. The content herein is owned by the blogger. SuperBloggerChallenge2019 is not responsible for any kind of infringement caused.”

#MedicalMondays: Antibiotic resistance

Today, on the first Monday of the #MedicalMondays segment, I am going to address a matrer of growing concern in the field of medicine all over the world, and lately in India as well...antibiotic resistance.

India has seen a rampant rise in the use of antibiotics, over the last few years.
My house-help, a 28 year old female, often insists I prescribe her antibiotics, even for a minor cold or cough and is disappointed when I refuse to do so. In fact, why just her? My friends and relatives have also, in the past, been guilty of doing the same.
Sometimes, I myself, have been tempted to pop in an antibiotic without confirming the accurate pathology of a viral flu.

Ergo, the need to shine some light upon this topic of growing concern...

What is antibiotic resistance?
Antibiotics are a group of drugs that are capable of destroying or inhibiting the growth of bacteria.
They are used to treat bacterial infections like pneumonia, TB, ear/throat infections, urinary tract infection etc.
Bacteria are constantly evolving inside the human body. Repeated use of an antibiotics causes these bacteria to gradually withstand the curative effect of that antibiotic, thus allowing the thriving bacteria to mutate and multiply in large numbers. Thus the antibiotic, which was once effective, is now ineffective and unable to fight the infection.

Why is it that we have become an antibiotic-obsessed nation? 
It is a common misconception that stronger the medicine faster the patient improves. And what ‘strong’er drug than an antibiotics to hasten the recovery from a niggling cold, or untimely flu, thinks the common man.
However, what is often not realised is that the effectiveness of any kind of treatment does not depend on the strength or dosage of the drug but on its appropriateness with reference to the ailment.

Let’s discuss this in a little detail...

Causes of Antibiotic Resistance :

• Misuse and overuse of antibiotics.
• Over prescribing of antibiotics
• Abrupt stoppage of antibiotic treatment.
• Lack of proper hygiene and sanitation.
• Poor infection control.
• Indiscriminate use of antibiotics in live stock
• Inefficient and slow lab tests. 

Misuse/overuse by patients:
Antibiotics are often taken for viral flu and common cold (self-medication).
Around 80% of common colds are viral in nature, and so an antibiotic in such cases would be ineffective.
It must be remembered that antibiotics fight only against bacterial infections and are useless against viruses.

Recommendations of antibiotics from relatives who mean well, self-proclaimed doctors, or the Internet should be discouraged. Consult a trusted medical professional for a prescription instead.

Misuse/overuse may cause the antibiotic to be ineffective in the future and hence should be avoided.

Another cause of antibiotic resistance is noncompliance on the part of the patient. 
Abrupt stoppage of antibiotic course on cessation of symptoms has been observed in patients. This kills the susceptible bacteria, allowing the resistant bacteria to mutate and give rise to the resultant increase in an antibiotic-resistant strain.
Hence when prescribed a course of antibiotic, it becomes important to complete the entire course.

Antibiotics are largely used as growth supplements in livestock to improve health of the animals and produce a larger yield and high quality animal products.
The antibiotic-resistant bacteria produced in the gut of these animals are then transmitted to humans through the food chain.
Also, 90% of antibiotics administered to livestock are excreted through their urine and feces into the soil, and act as fertilizers for plant produce; another means of entering the food chain.

Prevention:

• Do not demand antibiotics from your doctor. Also do not share antibiotics with family members without prescription, or save prescribed antibiotics to use for a later date.
• If you are adviced antibiotics by your doctor, take them as prescribed. Do not discontinue treatment until the course is complete. 
• Maintain sanitation and hygiene. Wash your hands. Stay as clean and bacteria free as possible.
• Embrace a healthy lifestyle. Eat healthy. Exercise regularly. This will keep you away from infections. 
• Keep a chart/record for vaccinations and take them as per schedule.
• Spread information about resistance and explain the dangers of inappropriate use of antibiotics among family members and friends.

The problem is global. But with judicious use and controlled management, we can prevent ourselves from becoming an antibiotic hazard.

Remember: when incorrect or in excess, even medicine turns into toxin. 

See you Next Monday...
Until then, stay aware, stay healthy!


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Disclaimer: Self-medication, with little/no prior knowledge of medicine may be harmful. ‘Medical Mondays’ aims to mainly create more awareness on issues pertaining to health and well being. However, the needs of every patient are different, and an online transfer of information has its own limitations. So please confirm with your consulting physician before attempting any drastic measure. 

#SmartHomeRevolution : Smart choices for a smarter you

As a child, I grew up on a healthy dose of children's films and cartoon shows. I remember being glued to the sofa, refusing to allow anyone else the liberty to have access to the remote or the TV. Among all my favorite shows, the two that topped my list were 'The Flintstones' and its extreme opposite, 'The Jetsons'. (The former lived in the stone age, with machines and transport powered by birds and dinosaurs. Contrary to them, the latter inhabited the future, and made use of the most advanced technology.)

While 'The Flintstones' made me giggle at the redundant lifestyle of prehistoric times, 'The Jetsons' would make me dream about a future wherein machines would be our slave and bring the world to our feet.

I was fascinated by Rosie, the household robot, who although authoritarian, handled the family's every need with great finesse and dedication. I marveled at teenage Judy's digital diary that she fondly called DiDi. I longed for a computer like R.U.D.I who could be as much as a friend to me as he was to George.
All of it seemed so magical back then...the inventions, gadgets, futuristic lifestyle. I would watch wide eyed, while the Jetsons made avail of equipment I had never seen nor heard of. I recall describing the series to my grandmother. Whenever I went over to her place, I'd fill her up on the shows I'd watch. And 'The Jetsons' hardly ever missed a mention.
As I animatedly regaled her with stories about the Jetsons, she would let my imagination soar, allowing me to explain at great length...scenes from the series and some from my own imagination.
In hindsight, it must have all seemed so crazy to her. Mechanical house robots and talking computers. But she never once let it show.
A woman who lived in times before the TV and telephone were discovered would never be able to imagine what power the Jetsons possessed on a child's imagination. But the Jetsons had made me believe in possibilities...and the possibilities, like always, were endless.

Cut to present day, my childhood fantasies do not seem so distant after all. In fact, we still have 43 years ahead of us to catch up with the kind of inventions the Jetsons used, and at the rate we are going, it will not be a surprise if we superseded them very soon.

Over the last few years, India has seen a stellar rise in technology, allowing the tech-savvy prospective buyer to fulfill his desires and suit his preferences. Up to forty percent of smart watches and google assistants have been sold via Flipkart.
Today, easy accessibility of the internet and smart phones in every small town and village has enabled India to bring about a digital revolution that promises to change the face of our country forever. Smart phones, smart watches, fitness belts, and of late, smart homes are on the rise. We are on our way to our Jetsons fantasy...
And the only way we can fulfill it is by embracing smart options for ourselves and for our homes.

Smart choices include:

• Smart home - This includes thermostats, refrigerators, air conditioners, and other smart devices that come with Wifi capability, and can be controlled via apps on the smart phone. 

• Smart lights - A smart home solution that can be operated and controlled using a simple app on your phone. 

• Personal assistant devices such as Google home, Apple HomePod, Amazon Echo that are AI (Artificial Intelligence) powered, voice activated virtual assistants that carry out commands. These are integrated with your home automation devices.

• Smart camera -  This smart camera not just safeguards your home from thefts but also makes sure you don't miss out on the important moments (like your baby's milestones) in life just because you are away. Wherever you are, smart surveillance cameras guarantees that the safety of your home and loved ones is just a click away. 

• Smart wearable - These include smart watches that go as long as 45 days with a single charge, touch enabled fitness bands (like Mi band, Fitbit) that measure every step taken by you, bluetooth hats, smart glasses, smart headphones etc. 

Why make these smart choices?
Smart devices provide us with better security, reliability, and comfort.
It is used friendly and very useful especially for the elderly. It is the surest way of ensuring the safety of your loved ones.
Also these smart options save energy expenditure and cut down on expenses in the long run.

To understand further, let us imagine a day in the life of a modern day technology smart user aka you as part of the #SmartHomeRevolution...

It is morning.

You are woken up by a familiar voice. It is your friendly assistant, Google Home. It rattles off the  news headlines for the day.

While getting ready for your morning jog. you are in the mood for some music.
"Ok. Google. Play me Ed Sheeran's Shape-Of-you," you ask. 
Google Home obliges immediately. You hum along.

 A reminder from Google that you're getting late. You quickly strap your Huami Amazfit smart watch  on your wrist.
"Google, turn off the fan," you say, and step out, reassured by the fact that your voice controls your favorite home automation devices. 

You have now reached Joggers park. You check your watch for any call or message notification alert. The smart watch is a fitness tracker doubled up with a watch. As you complete your laps on the ground, it measures your physical activity. It records your heart rate and counts your steps. You are glad you decided to #GetFitWithFlipkart. Buying the multipurpose smart watch was the first step. 

 Four laps and you're done. You head home. 
At home, the water is heated for a hot, refreshing post-exercise shower, just like you want it. It is definitely a blessing that you can navigate through all your requirements from your smart phone app. 
A hot shower and breakfast later, you are all set to step out for work. Google Home reminds you of your appointments for the day. You have got it all covered...rather your assistant has it all covered. 

You leave for office, assured that your home is safe under the watchful protection of smart surveillance. 

You have installed the 360 HD home security smart camera. This enables you to monitor all activity inside and around the house with the help of the app on your phone. 

It is evening and you are on your way back from work. You have had a long day and you are tired. Also the scorching summer heat is making you feel irritable and cranky. You can't wait to get home. You have already switched on the air conditioner using the smart home app on your phone, a little before your estimated reach-time. Also the Philips hue smart bulbs allow you to schedule, turn on/off, and even dim the lights via your smart phone. 

Finally, you are home!! The long day and traffic has left you irate. But the crankiness from work soon disappears in the comfort of the dimmed out lights and the cool air of the air conditioner. 

You microwave your dinner, while simultaneously setting your assistant to task. 
"Google, play Sherlock from Netflix."

You watch a couple of episodes while having dinner. 
Then wash up and get into bed. Google Home plays soft instrumental music on your demand. It knows exactly what you need for a good night's rest.

The smart lights in your room dim out, and your drift off to sleep. 

The above scenario could easily become your everyday reality. At the click of a button, you can make a choice that will change your home and life forever. Flipkart offers great deals on smart home products. 

You can start out small and gradually keep upgrading your smart home options. Speaking from personal experience, I would recommend a smart watch or fitness belt (depending on your budget) and 'Google home' to be on top priority list. The surveillance camera is also a deal worth considering.

Let's make some smart choices today. We need to step up with the times.
Our homes are turning smart. Let's get smarter!

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This post was written for #GetFitWithFlipkart, a contest by Flipkart and Indiblogger. 
If you liked what you read, please vote for it here.

The pro(s) of #ProteinWeek

For all those who are diet conscious and working on that size zero figure, here is a fun fact for you.
Around 68% percent (or more) of Indians are not happy with their body and suffer from low self esteem. Coincidentally, around the same number have insufficient protein intake and land themselves up in trouble.

Pic Source: Google

It has been observed that a large percentage of Indians suffer from protein insufficiency.
Expressing concern over this disturbing fact, the Indian Dietitian Association has declared 24th to 30th of July as #ProteinWeek, a gesture supported by the PFNDAI (Protein Food Nutrition Development Association Of India) as well. The aim of this week is to emphasise on the importance of protein in our diet and raise awareness of its deficiencies amongst the public.

Functions of proteins:

• Proteins, as we all know, are the building blocks of life, and are important for the normal functioning and well-being of our body.

• They are responsible for mending the wear and tear of muscles. 

• Hormonal proteins like insulin and oxytocin play a major role in regulating blood sugar concentration and uterine contractions during pregnancy respectively.

• Also proteins help in formation of enzymes like Amylase and lipase that help digest carbohydrates and fats.

• Proteins also play a role in supporting the immune system by helping macrophages fight invading organisms.

Required daily intake: 
1 gm/ kg body weight.

Or

Daily intake of 56 gm in males and 46 gm in females.

Dietary sources:

• Beans and fish are rich sources of lean protein (healthy).

• Complex carbohydrates like whole grain and vegetables

• Egg white

• Milk (contains a protein called ‘Caesin’)

• Pulses, nuts, greens

• Other sources include, meat and meat products etc.

Proteins are made of individual components called amino acids.
Those amino acids that cannot be produced by the body and hence can be obtained only from our diet (meat, poultry, eggs, dairy, fish) are known as 'Essential amino acids;. These include  Histidine, isoleucine, leucine, lysine, tryptophan, phenylalanine, valine, threonine, methionine. Proteins that contain these are most important for health, and need to be included in our diet..


Protein insufficiency/deficiency symptoms:

• Easy fatiguibility 

• Muscle wasting or atrophy

• Muscle cramping

• Weakness, soreness

• Hair thinning

• Faded hair colour

• Brittle nails 

• Severe protein deficiency causes redness, flaky skin and depigmentation. 

Our muscle mass tends to decrease with age. However, it is important to maintain healthy muscles, as these not just keep the joints in good shape but also provide energy for muscle contraction and movement.

Maintaining a healthy muscle mass and tone can be accomplished by 

• A balanced diet with adequate amount of proteins.

• Regular exercise. (Even brisk walking for 30 minutes a day, five times a week is enough to keep the muscles and joints in good condition.)

Pic source: Google

According to the IDA, the Indian diet has 50% inadequate protein pattern, especially vegetarian diets. It becomes imperative, therefore, to supplement our diet with additional sources of protein, especially in energy demanding situations like convalescence, pregnancy etc.

So next time you watch a svelte Shilpa Shetty preening on screen or a shirtless Salman Khan flaunting his six packs, remind yourself that glorious body you covet so much is not a consequence of eating less, but rather just a result of eating right...

This protein week, start eating healthy and make a difference...to yourself first! 

I for 'Issued in public interest'

Around a fortnight ago, the famous Charlie 'Harper' Sheen (of 'Two and a half men' fame) shocked the world with a confession. He said he is a diagnosed HIV positive patient since the last four years.
 (See video below)



Now, there are a lot of things in the above video that Charlie Sheen has admitted to. Some are good, some are bad, and some are just terribly honest.
To sum up, the good part is his decision to confess his medical status. After all, honesty is always the best policy. However, the fact that this man has come out with a confession like that after four whole years of being detected, is a little worrisome. Charlie admitted to have been subjected to a lot of stress, blackmail and turmoil due to his medical condition, which apparently caused him to be drained not just emotionally but also financially.

When I first heard this bit of news on CNN, I was shell hocked. I had been quite a big fan of 'Two and a half men' in the past, and like so many others belonging to my generation, my loyalty towards the show remained only until it had Charlie Sheen starring in it. Not even Ashton Kutcher could recreate the magic of a deceased Charlie Harper (the lovable character played by Sheen). Charlie had left us with an irresistibly smart and charmingly sexy jingle composer who despite being flawed in his own ways, was loved by men and women the world over. So much was his fan following, that he was one of the highest paid actors on TV at the time, at $1.25 million per episode. This was until the actor had a public meltdown after a spat with the show's creator, after which 'Two and a half men' gradually lost its viewership. The show was getting just too painful with Charlie gone from it.

Come 2015, and Charlie made a comeback, but sadly not in the way we wanted him to. This cool guy was back with a startling confession. The grapevine spoke. Had the actor been taking his role a little too seriously? However, while we pointed fingers at the ironical resemblance between the reel and real 'Casanova' image he must have played, we were forgetting one important thing. We were forgetting to acknowledge and appreciate the fact that Charlie Sheen had shown great courage to come out in the open about something no body wants to talk about...HIV, the skeleton in his cupboard.

Every year, on December 1st, we as a world come together for a common cause. We spread awareness, we empathize, we support, we promise not to discriminate. However, as the calender moves forward, our resolve gets stuck in reverse gear. We humans are known for our short term memory. Add to that, procrastination and indifference unless something really shakes us up, unless something is really happening to us or our loved ones. Don't you think that needs to change?

Today, on World Aids Day, lets start by pledging to maintain our resolution to fight against HIV. This can be done by our conscious decision to target the virus not the victim.What is imperative is a constant sense of awareness about this dreaded condition. It is said that the road to safety has a lot of bill boards along the way. However, if we keep ignoring them, there are chances that we might lose direction. Isn't it better to pay attention and stay safe?

Some lesser known facts that we usually ignore:

• People living with HIV on effective treatment can expect a normal life expectancy.
• In the UK, only 0.3% people with HIV develop AIDS and even then they can recover and go back to their previous HIV positive status.
• Patients on effective HIV treatment are non-infectious.
• Kissing does not spread HIV. Ignorance does.
• A HIV positive patient on treatment with antiretroviral drugs should still practice safe sex. Even though the drugs may lower the level of the virus in blood tests, research shows that the virus may be hidden in other parts of the body. Hence unprotected sex can cause the partner from contracting HIV too. 
• Sometimes HIV positive patients can be asymptomatic for years. The only way to find out is by getting tested.
• Unprotected oral sex or sex between two HIV positive individuals can cause them to be exposed to other potentially resistant HIV strains. 
• AntiRetroviral Therapy (ART) is recommended for everyone infected with HIV. It is a life long treatment and can help HIV infected individuals lead a longer and healthier life.

However, the availability of AntiRetroViral drugs should not be the reason for flippancy from our side. These drugs are expensive and can produce serious side effects. Besides, drug resistant strains of HIV make treatment very difficult. Hence prevention is the only way to stay safe.

Having said that, if you slap yourself for every time you showed a biased attitude towards an HIV positive patient, you will be left with flushed cheeks. But that is the kind of discrimination HIV patients have to deal with in our society. We can put an end to this unjust treatment only by educating ourselves and our friends, and spreading more and more awareness. Lets begin with ourselves first.

We need to be aware that HIV affected individuals need our care and support. Be kind. Be mindful. Be considerate towards those affected, they are fighting a tough battle already, a battle filled with regret, guilt and shame. We may not be able to end their misery. We may not succeed to wipe off that one horrible memory they have been living with each day since they were diagnosed, that guilt they have been experiencing for perhaps having trusted the wrong people a little too much, or having taken life and health for granted. We may not make it any easier for them to face their own conscience. But we can always be understanding of their condition. Lets embrace and support them as fellow humans who weren't aware of the consequences a tiny act could hold. Lets join hands with them and fight this battle against AIDS by making safe choices, by getting ourselves tested, by learning from their mistakes.
A lot of people never come out in the open because of the stigma attached to the disease. It is disheartening when someone is reckless and irresponsible enough to hide their medical status from their partners, thus putting them at risk of contracting the virus too. But thinking about it, had society by and large not been so biased about HIV, had it not ostracized those affected, had it not condemned their mistake, secluded their families and brought them shame, fear and embarrassment, we would be having a lot more HIV affected people coming clean to their partners, and conversely, a lot less unsuspecting victims.

I end here with a takeaway message, one that we all are aware and yet needs to be reiterated. Please feel no shame to talk about HIV with your doctor. If you are unsure of your past WRT any mode of transmission, do get yourself tested. You'd be doing yourself and your future partner a favor. We are in this fight together. With adequate awareness, detection and treatment, we can make our generation an AIDS free generation.

Do not push HIV away in medicine cabinets and clandestine diaries. Talk about it like any other illness that needs to be eradicated.

STAY SAFE...STAY AWARE

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I for 'Issued in public interest' is the ninth post in the 'A-Z Series' of posts, a chain of write-up's by me on topics starting with each alphabet of the English language. Read back and forth for the other posts, and please feel free to contribute your thoughts on the subject.

The 'Natura' way...

According to a recent WHO report, the incidence of Diabetes in our country is predicted to reach a whopping fifty seven million by 2025. With the upward trend in prevalence, our country has become the Diabetic capital of the world. This threat to health is mainly due to urbanization, ethnicity, genetic predisposition, central obesity and Insulin resistance.

It is common knowledge that uncontrolled Diabetes can be our biggest enemy as it brings along with it the risk of complications. As a Diabetologist, I often encounter long standing Diabetic patients who find it impossible to maintain compliance when it comes to a diet plan devoid of sugar. As in the case of the forbidden fruit, most feel an irresistible urge to consume something sweet, especially on festive occasions and celebrations. We cannot really blame them. How long can your resist the temptation of sinking your tooth into a fat little gulab jamun soaked in delicious sugary syrup or that yummy looking custard that seems to beckon you every time you look its way? You finally give up and let yourself go. The happiness however does not stay for long, as you are overwhelmed with guilt soon after. This is not true only for diabetics. Those trying to watch their weight face similar emotional turmoil, and often end up losing their mind and not their weight.

If you are already feeling depressed reading this, then chances are you have been in similar situations. However, the good news is that you can now enjoy your favorite dessert without the guilt of indulgence. Thanks to Sugarfree Natura, the safe sugar substitute.

I have personally tried out a number of recipes in my kitchen by substituting sugar with Natura, and can vouch that one can hardly tell the difference. I hereby share with you one of my favorite sugarfree recipes; easy to make and totally guilt free, Gajar Ka Halwa.

Ingredients:
1/4th kg carrots
1/2 litre milk
Sugar substitute (Sugar free Natura powder)
2 tbsps ghee
A handful of chopped dried fruits (limited quantity of rasins)
Nutmeg powder
1/4th tsp Cardamom powder

Instructions: 

1. Grate the carrots.
2. Heat three tbsps of ghee or butter in a frying pan. 
3. Add the grated carrots. Cook on low flame for 5-10 minutes.
4. Add the milk to the above mixture until it thickens.
5. Add 1/4th tsp cardamom powder and a pinch of nutmeg powder to the above mixture.
6. Keep stirring on low flame until the ghee separates from the preparation.
7. Now mix in 4-5 tbsps, that is roughly around 20 measures (with spoon that comes in the bottle) of Sugarfree Natura. Stir evenly.
8. Sprinkle the chopped dried fruits over it.
9. Serve hot or cold according to preference. 

That's it. You are sorted. Finger licking dessert ready in nine easy steps. Can it get any easier?
The next time you want to pamper your sweet tooth the healthy way, do it the Natura way.


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The above post is an entry to the 'Sugarfree dessert challenge' contest by Indiblogger.
If you like what you read, please vote for it.

A childhood to remember

Wikipedia defines 'Parenting' as the process of promoting and supporting the physical, emotional, social, financial and intellectual development of a child from infancy to adulthood. In today's age and time, we are constantly getting weighed down with new responsibilities. Even among these, parenting is one of the most complicated responsibilities, more because it is a magnanimous commitment. We all know of the popular dictum 'Spare the rod and spoil the child.' This kind of authoritarian parenting is based on a strict set of rules that create a kind of fear and miscommunication towards the parent. The child tends to feel misunderstood and misjudged and this kind of rigid behavior is often responsible for strained relationships and behavioral problems. I, for one, am strictly against the authoritarian approach. A very important reason for this is that I have seen all kinds of counter reactions to this 'Strict discipline' theory, and believe me none of them have been pretty. I have watched harassed mothers (usually friends or patients or sometimes even random strangers) punishing their kids only to be countered by bouts of passive hostility. Most often, the hostility is far from passive. I have witnessed doors being slammed, parents spat upon, and even reported (a friends from the US told me her nine year did that once---no serious consequences, but imagine the shame she had to go through. Besides it took a lot of effort convincing the police that it was just a misinterpretation and that she did not mean any harm when she chided her only son that she will lock him up in the cellar if he did not eat his greens. The cops showed a little understanding only when they realized that the house did not even have a cellar). I sometimes stand pretending to be invisible (to save the parents the humiliation) when their brats  complain, fight, stamp their feet, and even roll on the ground. I do not have kids of my own, but have been witness to a fine amount of temper tantrums, mood swings, and careless parenting from people around me thus making me averse to the whole concept. The more the chlld screams, the more the parent yells. The more the parent yells, the child screams even more. This has been the scenario in most failed cases these days. While an authoritarian style of parenting can cause kids to be cheerless, moody and more susceptible to stress, a pampered one often ends up ill behaved, irresponsible and haughty.
So what is the right method of parenting? Is there any 'correct' method at all? A few days ago, I got my answer...

I stumbled upon Samaira at the market the other day, and our brief encounter ended up with her convincing me to drop by her house to meet her daughter. I knew Sam from my school days. She was a few years my senior. But our friendship was fortified by the fact that we were neighbors back then. Later down the line, both families shifted homes. Initially we kept in touch. But eventually, phone calls and visits had dwindled over the years.

Samaira used to be quite the wall flower during school. I never really understood what happened after we shifted homes. But when I met her in medical school, she was a transformed person altogether. She was the head of a rambunctious gang that had ragged me on my first day. However, we had ended up being friends by the end of the freshers party. I remember peeping in her hostel room only to find a clutter of notes, books, pages, letters, stationary, stray lipsticks. Samaira did not understand the meaning of the word 'order'. Nothing in her life had a pattern. She would do what she felt like. Impulsive though as she was, she was fun too.

I was a little hesitant to meet her daughter. I was already having a splitting headache and I did not want any pesky, ill mannered tantrum thrower making it any worse. However, I was meeting Samaira in years and she just wouldn't take no for an answer. So I had to agree. As she slowed her pace to match with my reluctant steps, I was mentally rehearsing excuses for a quick exit.

When we finally reached her apartment, I quite expected it to be in a state of disarray. (just like her hostel room used to be). But I was in for a surprise. The apartment was spick and span with everything in perfect order. Wow, how things had changed, I wondered. But a voice in my head warned me, "Wait till you meet the brat..."

My thought was interrupted by another voice.

"Hi, I am Khushi," a cherubic little six year old had appeared from nowhere and was extending her hand for a shake. A grin spread across my face. She was wearing a pink plaid dress that reached just up to her knee. She looked scholarly with brown framed spectacles that she constantly kept pushing up her nose. In her hand, was a coloring book and crayon. As she grinned broadly, I noticed a front tooth missing.

"Hello Khushi. It is lovely to meet you," I smiled and took her hand.

"Likewise," she said. Her etiquette surprised me. Here was a kid with the most impeccable manners as opposed to the Rowdy Rathore's I would generally meet. I continued to gape in awe. The voice in my head told me not to jump to conclusions. This was too good to last.

"Don't be surprised. I taught her that," Samaira exclaimed proudly.

"...and I taught mom to..." Khushi giggled.

"...to make different animal sounds," completed Samaira laughing.

I must have looked confused, because instantly she explained what she meant by bleating like a sheep, mooing like a cow, mewing like a cat and neighing like a horse.

"We have a whole animal farm in there, " she laughed and high-fived her daughter.

I grinned again. I was falling in love with this mother-daughter duo. Khushi showed me her coloring book. I noticed that she had colored only on the left sided pages. As I appreciated her paintings, the creation of a six year old, I noticed that some right hand sided pages were filled with beautiful designs and caricatures filled with a splay of colors---elegant art work that could be pulled off only by an adult.

"The right sided pages are for Ma," Khushi explained.

Samaira had always loved painting. Sharing a common coloring book was a remarkable way of bonding. She told me they spent one hour coloring every day. The book was an album of their memories, with Khushi's childish scrawls and 'outside the line' paintings one one side and Samaira's exquisite art work on the right. It was somewhat an eclectic combination.

"Nothing for Daddy?" I asked.

"Daddy doesn't draw," Khushi giggled.

Samaira elucidated the reason behind the mischievous giggles. Not so long ago, Vivek had happened to doodle a caricature that unintentionally resembled Khushi's class teacher. The poor guy had been oblivious to this. But Khushi had instantly noticed the similarities and prodded Vivek to draw a few other details---gold bangles, flowers, hair clip, and not to forget a lazy paunch thus making the resemblance more stark. Vivek had assumed it was just a toon sketch that his daughter was asking him to draw and so had obliged. He had even scribbled his signature below in true Picasso style. It was only when he was summoned in school the next day that he realized the prank Khushi had played on him. Suppressing a giggle, she had brought the sketch to the teachers notice---the same teacher who turned red with embarrassment on seeing such an ugly portrait. When asked who had done it, she had grinned naughtily and said "Daddy".  Samaira and Khushi had a good laugh over it while a purple faced Vivek stared at them from the principal's office the following day. He had never touched Khushi's crayons since.

Sam recounted many other notorious escapades. I was convinced that this little scholar with her 'granny' glasses was quite a mischief monger. But nobody could deny the cuteness in her pranks. What I particularly loved about this mother-daughter duo was the freedom that was allowed in the relationship. Chatting with Sam convinced me that Samaira and Khushi had found a friend in each other. There were no punishments, just gentle reminders and explanations based on reason and logic---in a way only a child would understand. Samaira told me she often had to become a kid herself to understand Khushi's point of view, and she did that with pleasure. Their mutual love for chocolates and dancing to 'Hakuna Matata' had only reinforced their friendship.

"Khushi is a much better dancer than me. In fact, I have learned a few dance steps from her," Sam winked as Khushi blushed and hid behind her.

Samaira was a perfect example of young parenting...reminded me of a concept Kellogs had introduced 'Buddy Parenting'. Khushi and Samaira were more of buddies. It was a symbiotic relationship which made both of them happy.

"What else do Mommy and you do together?" I asked, giving Khushi a hug. The girl was adorable.

What followed was a long narration of their daily routine. The kid was quite a talker. But I enjoyed listening to her incessant chatter. While Khushi went swimming with her dad in the evening, most of her activities were with her mum. Both Vivek and Sam would take her to the beach every weekend. Sam made sure Khushi spent time connecting with nature---listening to the sea, appreciating sunsets, helping her plant saplings in the backyard. She wanted to introduce her to all the good things in life. What she'd later choose to pursue was up to her. They both reserved a special time slot every evening called 'Story hour' where they would tell each other stories.

"Most of Khushi's stories are nonsense---short narratives that she makes up by herself. But I enjoy listening to them," she laughed.

Khushi narrated one of her stories to me. I could see that the colors were not just restricted to her book but had also spread into her imagination. I loved listening to the story about the talking lion that entered the chocolate factory. I realized she was making it up at the moment, and I admired her innovative creativity. When I asked her to tell me one of her Mum's stories, a glimpse of childhood flashed before my eyes. Samaira told her stories with fine morals that promised to inculcate values like honesty, determination and perseverance in her daughter. That way, she was already schooling her about things that really mattered. Khushi would listen attentively to the stories.

"She always has so many questions to ask. I have to stay alert all the time and make sure I have  my facts right," Sam affectionately complained.

I was impressed. Creative use of a child's time in a fun way is an essential criteria for good parenting. I remember my parents would engage me in stories when I was a kid. I was surprised to find out that, Samaira, in this age where most parents prefer to distract their kids with iphones and play stations, still managed to find the time and patience that is much required for good upbringing. Peppered with reasoning and explanation, her stories developed a healthy  balance between reality and imagination.

While I was chatting up with Sam, I noticed Khushi reach out for the fridge door and take out a jug of milk and a carton of cornflakes that was kept within easy reach. She then proceeded to pour the cold milk and cornflakes into a bowl.

"She must be hungry," Samaira smiled.

I was surprised to see such self dependence at such a young age. Samaira was definitely bringing up Khushi the right way.

"That's her favorite. She has Kellogs Chocos for breakfast too. It's not just healthy but she does not need to depend on anyone for her breakfast/snack. She can fix it herself. It is rich in vitamins and provides her enough energy to go zip zapping throughout the day. So I am not complaining."

"I make chocos for Mom also sometimes," Khushi called out from behind the kitchen counter.

 I looked at Samaira, and we both burst out laughing.

"Guilty as charged," she said sheepishly.

"Your daughter is a darling, Sam. She is so delightful and sensible," I complimented. "Back in college, who'd ever think you'd make such a great parent."

"I don't know if I am a great parent, Pri. But what I know is that I am definitely a great friend to my kid," she sighed. "I guess that is most important. My parents never had time for me. Both, mum and dad would be busy working. The only time I interacted with them was when they had to sign my report card or when I got into trouble. That was the reason I never felt comfortable around them. I never found the friend I was hoping to find in them. It was only in college that I learned to break free, but at the cost of making some real bad choices. I don't want my daughter to suffer like me. I want her to have a happy and secure childhood. I want to create happy childhood memories for her. I want to spend the maximum possible time with Khushi, not as a parent but as a friend."

What she was saying was 100% true. Parenting not just involved being there for your kid in times of trouble. Good parenting meant being there for your child all the time, as a confidante, a well wisher, a guide...and most importantly, a friend---a buddy who interacts not instructs. The best parent-child bonding involved participation in activities. That helped parents learn about their child's world and understand him/her better. Sam was executing buddy parenting down to the T. She made learning fun for Khushi, and this in turn made their bonding a beautiful experience.

"You are doing a fine job, Sam," I said, giving her a tight hug. "I am so proud of you."

On reaching home, I was thinking about Brand Chocos  and  their ‘Khuljyaye Bachpan’ philosophy. Sam had told me that Chocos was their favorite breakfast cereal. Could it be that Kellogs had inspired her to be so unfettered? ‘Khuljaye bachpan’ is about empowerment, not being authoritative. It is about allowing children the freedom to be children. It is symbolic of unlocking the way childhood should be....adventurous and uninhibited, healthy and happy.

Spending some 'khushi ke pal' with Khushi helped me realize that maybe parenting, if done the right way, is not a burdensome responsibility. Maybe it is a very fulfilling one indeed.

Khol do dilon ki khidkiyaan,

aur keh do hawaon se,

ki wapas laaye bachpan ki khushiyaan,

jinka humein aaj bhi intzaar hai...

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This post is written for a contest written for 'Kellogs Chocos ke saath khuljaye bachpan' contest sponsored by Kellogs Chocos and hosted by Indiblogger.

If you liked what you read, please do vote for my post here.

The balancing act

It had been raining all day.The thrumming of raindrops against my window felt like music to the ears. Rains somehow always make me happy. Monsoons--the magical season that brings along the much needed respite from a sweltering summer. Rain to me is petrichor--the heady scent that emanates from the wet earth. Rain to me is nostalgic evenings and sweet chai, piping hot samosas and corn on the cob, getting drenched in sudden downpours, long drives, outings with friends, haunting memories and melodies, rain songs and dances. Rain to me is inspiration, motivation...nature's way of striking a balance between scotching heat of summer and freezing chill of winter.

"This weather is so magical," I said to my cousin who appeared rather distracted and off-mood. "All this rain is making me hungry. Lets go and grab a bite?"
Now, my cousin is a real foodie and would normally perk up at the first mention of food. However, today was different.
"I am on a diet," she announced, taking huge gulps from a bottle of water, her way of distracting herself off food (or even the thought of it).

I sniggered. This has been an old joke now-my cousin and her various failed attempts to reduce weight. She has tried almost every quick fix method in the book...from magic weight-loss potions to ultra slim sauna belts. Her diets had never lasted for more than a couple of days, reason being she always bit more than she could chew. Unrealistic goals were her forte. Besides she avoided exercise like the plague.

"What are you laughing for?" she scowled. "I am following the 'fine in fifteen' diet this time. I have researched all about it. Payal has tried it before and has managed to lose 5 kgs this summer."

"Err...'fine-in-fifteen' diet, what on earth is that now?" I asked, my curiosity heightening.
It was then that she told me about this crash diet plan that involved micro mini meal portions three times a day (which in reality is a fancy name for starving oneself) that promised to help one lose 5kgs in a fortnight. Like most of her past diets, this one too had total restriction on carbs.

"Don't tell me you are on a crash diet AGAIN," I scolded, aghast at her meal patterns. It was no wonder that the girl looked lethargic. Dark circles had begun to form under her eyes and her skin looked tired and dull.
"It's a fast track world, Di. What's the harm in wanting instant results?" she defended weakly.

Well, fast track world indeed. Most teenagers, like my cousin, are very concerned about their body image. Of course, this isn't a bad thing. Being a little self-conscious always helps stay in check. But aspiring to achieve a size zero (from a size 15) and literally starving to attain it is not the solution. Just like the rains provide a balance in the environment, nutrition is of utmost important in the maintenance of our health. In order to maintain a healthy body, we should make sure that we are having a balanced and nutritious diet that includes carbohydrates, proteins, fats, vitamins and minerals in the right amount.

Lets look at it this way. Our body is like a machine, and nutrition is the fuel that is needed for it to work effectively. Poor nutrition increases our chances to disease, infection, fatigue, and ultimately wear down. Children are at the risk of stunted growth and developmental delay. Adults may experience symptoms of weakness, tiredness, inability to concentrate at work, symptoms my cousin was now complaining of.
It was time I showed her some evidence. I did some online research and showed her statistics that revealed how an unbalanced diet can lead to major illnesses like diabetes, obesity, heart disease and even strokes. She seemed worried now and a little more concerned.

Its true. People seldom realize the value of a balanced diet. In the quest of weight loss, they try out ridiculous meal plans that rip them off the necessary nutrition that only a well balanced meal can provide.

A balanced diet should include the following:

• Vegetables: Important source of vitamins and minerals...Esp dark, green, leafy vegetables should be incorporated in every meal.
• Grains: Whole grains provides much more nutrition than refined flour.  
• Proteins: Preferably lean protein. This includes lean, low fat meats like chicken, fish. Removing the skin and trimming off visible fat from the meat is an effective way to reduce cholesterol. Vegetarian sources of proteins include sprouts, beans, sunflower seeds, lentils, tofu etc.
• Oils: Avoid deep frying of foods as deep fried foods contain a lot of empty calories. Using a polyunsaturated oil for cooking is always an effective option as compared to saturated oils. Rice bran oil, sunflower oil, and olive oil are safer options.
• Dairy products (limited): Provide calcium, Vitamin D and essential nutrients.
• Fruits: Fresh and healthy options. Provides necessary roughage, and most nutrients.

So basically a diet based on starchy foods such as whole grain chapatis or rice with plenty of fruit and vegetables, some protein-rich foods such as meat, fish and lentils, some dairy products, and not too much fat, salt or sugar, will give you all the nutrients you need.

It is important to remember that our caloric requirement depends largely on our body weight and lifestyle, A sedentary worker will need fewer calories than a person engaging in moderate to severe activities.
Just as an extra caloric diet can be harmful, inadequate caloric intake is also a matter of concern. Hence crash diets need to be discouraged. As we embark on crash diets, little do we realize that this urgent short term basis often has extremely short term favorable consequences. It is best to reduce weight in a steady and healthy way (gradual decrease of 0.5-2 lbs per week) than a diet that radically restricts your daily caloric intake and cuts out entire food groups, thus eventually affecting your health and well being.
Other crash-diet compromises would include:

• Reduces intake of carbohydrates that are an important source of energy, thus leaving you feeling drained out and weak.
• Increases intake of protein and fat (to compensate for carbohydrate restriction): Too much saturated fat can increase cholesterol and in turn result in heart disease and strokes. 
• Slows down your metabolism. Lowering body weight will eventually become much tougher for a person who has been on repetitive crash diets than someone who has not.
• Can result in lack or deficiency of essential nutrients and vitamins.

"You don't need to go on a crash diet. Just give up the junk you gorge on and start eating healthy," I instructed my cousin.

"A major cause of concern is all the sugar you put in your system," I continued. I knew she had a sweet tooth and could not control her sugar cravings. This was a good time to enlighten her of the harm this could cause.

"Di, you know how much I love sweets," she sulked. "In fact that is why I agreed on this stupid crash diet. I can keep off sweets for a maximum of fifteen days after which I inadvertently turn into quite the addict scourging for something sweet to eat."

I smiled. Most of us face these kinda sugar cravings. Sugar, undoubtedly, is a rich source of energy. But when eaten in excess means we are consuming more energy than we can burn. This causes increase in weight...and increases the risk of Obesity, Type 2 Diabetes, certain cancers, heart disease etc. Sugar (especially refined sugar) present in cakes, chocolates, soft drinks, pastries etc is that friendly monster who beckons us with tempting offers.
Natural sugars (found in fruits) however are easier to break down by the body and are comparatively safer.

"So next time you feel a sugar craving, eat a banana or an apple instead of a pastry," I told her.

She sighed. Apparently, that wasn't enough. That was when I told her about a sweeter alternative .

Honey is considered as a top health food across the world. Honey acts as a fuel that stimulates the liver to produce glucose. This glucose is important to keep the brain sugar level high enough for proper functioning. It in turn stimulates it to release fat-burning hormones. Honey is the safer and healthier option as compared to direct sugar, and hence we see the 'Honey Diet' picking pace in today's world.

The 'Honey Diet' is a diet that involves replacing sugar throughout the day with honey. This means, you should not add sugar to your tea, coffee, cereal, or in any cooking. Instead add honey. You need to cut out artificial sweeteners too. In addition to this, you should consume 3 tsps of honey with hot water every night before bed. The 'honey diet' needs you to skip junk foods, high starch foods like potatoes and fruits with high sugar content. Instead, consume lean proteins and unrefined carbohydrates like wholemeal flour.
Principle on which this diet works: Consuming excess of sugar and processed foods rich  in sugar is the major cause of weight gain. When we consume honey before bed, the body begins to burn more fat before those early hours of sleep. When we replace all refined sugar with honey, the brain signal gets rebalanced and the mechanism that causes the sugar craving is completely shut down.
Honey is also a better substitute to sugar as it contains lesser calories and is rich in vitamins, anti-oxidants and minerals, Thus the 'Honey Diet' is an all-profit-no-loss plan to better health.

In addition to weight loss, honey has a lot of other benefits. These include:

• Provides a lot of energy: as natural sugar and carbohydrates are easily digested by the body.
• Honey is known to help in cough and throat irritation. It is well known for its medicinal properties. Also it provides instant relief in case of household injuries, burns etc.
• It has great moisturizing and nourishing properties, and hence can be used in various face packs and beauty treatments.
• Honey is a better low-calorie substitute to sugar.
• Aids digestion.

"So the bottom line is 'No fasting, no feasting'. You got to respect this healthy balance." I concluded.

"This 'Honey Diet' sounds real great. I think I will try that,"

There was a spark of enthusiasm in my cousins eyes.  To motivate her further, I directed her towards the Dabur Honey homepage where Chef Vikas Khanna had shared interesting and healthy recipes with honey. Her eyes were gleaming now. By the time she was done reading, I sensed a new found vigor in her...a vigor to reach this diet plan to fruition.

"I just registered with their online dietitian too," she said with a final click of the mouse. Never had I see her more excited.

"Don't forget to work out though," I reminded her. "Exercise and diet are two sides of the same coin. You can't ditch one for the other."

"Yes, I know" she blushed. "All this while I shirked away from working out. But that was because I would be so drained out with the crash diets that I did not have the energy for any kind of exercise." 
 She promised to change that. I had seen her checking the fitness tips on the site and knew she was not lying. Something told me my lecture wouldn't go to waste.

I smiled and wished her all the best. It had stopped raining. The sun peeped at us from behind a solitary cloud, a fine act of balance yet again.

Thanks Wala Nashta

If we were asked to choose just one meal a day, which one would it be?
I am pretty sure most of us would opt for dinner. That is the one meal we think we can thoroughly enjoy. Having wrapped up for the day, we think we can sit back and relax with family and friends over a soulful dinner conversation and enjoy the flavor of the food we are eating until we are satiated and content enough for a good night's sleep. A good dinner and a undisturbed night's rest before we wake up and head for work tomorrow...what more do we 'want', right? Wrong! Have you ever wondered what more we actually need?

Breakfast, the most hurried meal of the day. Most of us would not even be able to recollect what we last had for breakfast. Bites of toast and gulps of coffee consumed between getting ready for work and stepping out of the house? No? Not even that?

Research says 'Breakfast' is the most important meal of the day. It not just  kick starts your day on a happy note, but also provides energy for the brain and keeps you alert. Breakfast helps to improve our metabolism and reduces the body's glucose levels. An ideal breakfast should be packed with energy and vitamins in addition to proteins, fiber, iron that is essential for a healthy growth and development. Milk, fruit and cereal are the three essential components of a nutritious breakfast. It helps to keep the mind fresh and alert, and also assists in problem solving. It is said that breakfast-eaters can think faster and concentrate better than those who skip their morning nashta. Despite all these advantages, breakfast is still the least popular meal of the day. Why, you ask? Well, life, the rat race, the size zero craze, and everything. Different reasons for different people.

I am not exactly a morning person.  By this I mean, I just cannot wake up in the morning and get all geared to prepare an elaborate breakfast, packed with vitamins, minerals, proteins and fiber. Already, I have a tough time getting my eyes open enough to hit the snooze button on my clanging alarm clock. (Yes, mine is the big fat steel alarm that goes on forever and shuts up only when it is flung on the floor by a grumpy me. Modern day cell phone alarms are too decent to wake me up..). So, proceeding into the kitchen to fix a nutritious meal after this early morning rush of madness is out of the question. Hence, when I first came across (Kellogg's wale) Gupta Ji (of the 'sunny disposition' fame) looking all fresh and cheerful early in the morning, I was intrigued beyond doubt. Who in this world could be caught smiling like a sunflower on a grumpy Monday morning?



It was known that everyone in the society kept asking Gupta Ji for a breakfast invite. Much to his children's (Ritu and Rohan) irritation, everybody had just a question to ask them "Nashte pe kab bula rahe ho?"
The reason was Mrs Shalu Gupta's amazing breakfast options. A quick neighborhood research told me that she had a recipe for almost every mood under the sun. The woman was a freaking superwoman, I thought. How could someone be so enthusiastic over making elaborate meals first thing in the morning? That was when curiosity got the better of me, and I decided to check out some recipes she had posted online here .

Voila! As I scrolled down one interesting recipe after another, I noticed a pattern. Most of them had one common ingredient---cereal. Being aware of the health benefits and nutrition quotient of Kellogg's, and enticed by pics of the delicious end product, I was tempted to read further. Kelloggs oats are rich in fibre that help reduce cholesterol. They help one feel fuller longer, and thus help control your weight.  The soluble fibres in oats can help reduce the risk of developing type 2 Diabetes. Corn is rich in antioxidants that help maintain eye health and keeps vision problems at bay. Barley can help reduce blood pressure. Kelloggs Muesli (Nuts delight) makes up for an nutrition  packed breakfast that is needed to set your day in enthusiastic motion by generating the required energy boost. Corn is a star when it comes to overall goodness of whole grain and fibre. Sometimes oats, sometimes cornflakes, sometimes sweet, at other times spicy, Mrs Gupta and her original recipes make every healthy breakfast a treat to eat.

Shalu had posted some family videos on Youtube as well, where she and Chef Ajay Chopra whipped up breathtaking recipes, that were not just quick to fix but also yummy to eat.  Besides as the age old saying goes, always trust the restaurant where the owner dines. Mr Gattu Gupta, one of the leading distributors of Kellogg's cornflakes, unwavering loyalty towards the product stands testimony to its quality and standard, and it being his family's favorite breakfast option is proof of its merit.
Mr Gattu Gupta and his family are aware of the health benefits that come with a nutritious breakfast, and Chef Ajay and Shalu make sure they embark on a magic carpet ride of gastronomic delights every single morning. Be it Kellogg's Tomato-Salsa oats or Power-Up poha, together, the family  savors every flavor.

I thoroughly enjoyed all the recipes (especially the 'Fruity Yogurt Cup' and 'Cheesy Cornflakes', which I am sure is an instant hit with kids, and also the simple yet refreshing  'Peach Cornflakes' and 'Cornflakes Date Shake'). Hats off to Mrs Shalu Gupta for coming up with such spectacularly innovative ideas. I would love to meet her and her family someday, and tell her what a great example they are setting. Besides, it would be an honor to meet Chef Ajay and thank him for converting a healthy choice like Kelogg's into an irresistible one.

Being a general physician and diabetologist, I have a lot of patients coming in with issues like diabetes, hypertension, obesity, most of whom find it impossible to shift to healthy eating. They often come up with excuses not to stick to their diet plan. Most prefer to start their morning with just a cup of coffee, not realizing that they do themselves more harm than good by skipping breakfast. Having very limited choices to choose from, they prefer going hungry. But what they do not realize is skipping a meal causes them to lose essential nutrients as well.  With Mrs Gupta's tasty recipes, I expect them to feel more motivated into eating healthy, eating regular and eating right.

I think I can take a little liberty and modify the age old dictum into 

"A Kellogg's meal a day keeps the doctor away."

Coming back to the Guptas, there is much talk about Shalu's hospitality. I am hoping that meeting with her will manage to make me catch some of her infectious enthusiasm for cooking. (I so desperately need that...sigh!).
They say 'The way to a man's heart is through his stomach'. Who better than good old Kellogg's Wale Gupta Ji can testify this? The chemistry between Shalu and him is really cute. Meeting the prankster Rohan and the rebellious Ritu would be a fun experience. Watching all their videos has made me feel like a part of their family already.

So lets take this seriously. Let us pledge that we are going to wake up and fix ourselves a power packed breakfast every day. It's simple really---milk, fruit and Kellogg's, that is all it takes.

So make the right choice. Believe in the goodness of grain. Have a positive attitude.
Stay healthy. Stay happy!

Toh bataiye Guptaji, nashte  pe kab bula rahe ho?  

Arre bhai, 'Thank you' bolna hai...

:) :) :)