Category Archives: Nutrition

Importance of Antioxidants : Vitamin ACE

Antioxidants safeguard your body by removing free radicals which develop at the end of metabolic reactions inside your body. Antioxidants either prevent them from forming or act as scavengers for these free radicals.

Usually your body does a good job at getting rid of these active radicals by itself. But at certain times, due to fatigue, illness, environmental factors, it fails,  this leads to a condition called Oxidative stress.

“The term is used to describe the condition of oxidative damage resulting when the critical balance between free radical generation and antioxidant defenses is unfavorable.”

This means that there is a mismatch between the number of free radicals being produced and your bodies natural ability to remove them. Oxidative stress leads to a umber of consequent diseases.

“A role of oxidative stress has been postulated in many conditions, including anthersclerosis, inflammatory condition, certain cancers, and the process of aging.”

To prevent this harmful condition and keep the free radicals in check, it is always advised to a have Antioxidants through the your diet.

Antioxidants in Food: Vitamins ACE

Although your body has several enzyme systems which help scavenge free radicals but essential micronutrient(Vitamin) sources which help eliminate them have to be taken through your diet.

Vitamins A( Beta Carotene, which is a precursor to vitamin A), C and E are prime antioxidants which help get rid of free radicals. Food sources which are rich in them should be an integral part of any diet plan as these cant be produced by the body.

VITAMIN A-  It is the first of the antioxidants vitamins triumvirate. This fat soluble vitamin is also good for eyes, skin, bones and immunity. It supports normal functioning of major body organs as well. Here are some common food sources.

Antioxidants

VITAMIN C- The second of the antioxidants vitamins triumvirate of Vitamins A, C and E, vitamin C has many other important uses like enhancing immunity. This water soluble vitamin also helps the body form and repair connective tissues, including bones, blood vessels and skin. Here are some common food sources of the same.

Antioxidants

VITAMIN E- This fat soluble vitamin is really useful in skin, eye and hair problems. It is also useful in protection against neurological diseases like alzheimers other than being one of the most powerful antioxidants. Here are some food sources.

Antioxidants

Antioxidants and India 

The Indian style of cooking includes many natural occurring antioxidants. Vegetables and vegetables and even spices contain vital antioxidants. It is very beneficial to derive your antioxidants from natural sources as far as possible so that there is less risk of commercial adulteration.

The concept of functional foods is gaining prominence because of changing lifestyles and diseases.

“Functional food enters the concept of considering food not only necessary for living but also as a source of mental and physical well-being, contributing to the prevention and reduction of risk factors for several diseases or enhancing certain physiological functions”

So be mindful of what you eat and try to focus more on eating for your body beyond the tongue.

Have a Good Day

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

 

10 steps to make your own diet plan

A customized diet plan along with specific training and proper rest forms the basis of all health regimes. People usually get caught up with a number of fancy things on offer in the market which assure them super fast results, but in reality, weight loss or any healthy endeavor is a gradual process requiring sustained effort.

A modern day diet plan

A modern world diet plan is too mechanized, too complex and involves too many sacrifices.  I always stay away from generalized diet plans. Here are some of the reasons why:

  1. A lot of sacrifices are involved making them impossible to sustain.
  2. People lose interest because of lack of choices.
  3. Its impossible to recondition an individual so suddenly and get them off what they have been eating since they were born.
  4. As soon as you go off the diet plan you come back to your original form.

When I recommend someone what to eat it is in accordance with the following points:

  1. Their lifestyle, which includes preferences of cuisine and taste and their day to day activity.
  2. Their goal, everyone has different ones, some want to lose weight others to gain lean muscle.
  3. Their responsiveness to change. Some people are flexible and can accept and sustain major changes  while for others the transformation takes place in a step by step manner, where we make one change at a time.

How to design your own diet plan

Here are 10 to guide you to design your diet plan:

  • The basic fundamental behind all diet plans is the arrangement of macro nutrients. (Carbohydrates, Fats and Proteins).
  • If someone wishes to lose weight he has to eat less and work(train)more, if someones wishes to gain healthy weight (in form of muscle) they have to eat more and work(train)more.
  • Divide your meals into smaller parts which is spread throughout the day. How much you eat in a single sitting should decrease as the day progresses. (The  chart will give you an idea)

diet plan

The composition of your meal should vary as per the time of the day. Composition of Carbohydrates, Fats and Proteins in your meal cant be the same throughout the day. Refer to the pie charts for example.diet planMornings should comprise of meals which have a higher carb ratio. Being the first meal of the day your body has spent more time in starvation and has the rest of the day to digest and utilize this meal. 
diet plan

Your afternoon meals should have a ration wherein proteins replace some of the carbohydrate ratio. With a considerable higher portion of proteins and significantly lower amount of carbs.

diet plan

In the evenings your carbohydrate intake should be replaced by more fat intake. Therefore the ration of carbohydrates dwarfs to under 10%.

  • Try to find out food items rich in the specific nutrient from what is cooked at your house and arrange them according the points provided, before moving on to the specific check list of food items which are mentioned below.
  • What you eat is as important as when you eat(click here to see the checklist of healthy carbs, proteins and fats).
  • The days that you train more than usual(heavy muscle groups like legs) you are expected to eat more carbohydrates than the days you train lesser.
  • Water is an integral part of every diet plan.
  • Every 7-10 days try to include one meal which you enjoy the most.
  • Avoid simple sugars (even in form of fruits) after the sun sets. (Personally try to avoid white poison(sugar and salt) as much as you can.)
  • Green vegetables are to be considered calorie less and can be freely consumed throughout the day.

Use these ideas to adjust whatever you eat a little bit at first. Once you stick to the changes for a week or two, try to make more changes. As you start seeing results and feeling healthier you will automatically make more changes.  Don’t make it too hard for yourself that you quit altogether, hit the right balance and progress slowly.

Just remember all good diet plans have to keep evolving. Otherwise you get bored with them and quit. If you ever want personalized help in designing your diet plan drop in a mail at info@dinkrit.com

Making a diet plan is not as difficult as the world makes it to be. So start today.

Have a good day.

 

Healthy eating : Keema, Kakdi and Ketones

Ancient man used to live on Fruits and vegetable, Animal fats and Meat. There was no multi grain chappati or low fat products at the beginning of time and we still survived. Healthy eating came to man naturally, but with time came dietary modifications introduced by the agriculture revolution. Although we happily adapted to them but the implications of these additions to our diet were not necessarily beneficial.

The agricultural revolution, when you think of it, was an attempt to provide nutrition through newer ways, but it gradually molded our diet in such a way that its main ingredients were turned into enemies.The more economically viable variations like carbohydrates, sugars, salts etc. were promoted extensively and as a result  became the core of most diets in the world.

In the modern world these economically relevant commercial variations have overtaken our natural diet so much, that people are naturally inclined towards them. Everyone in a country like India  grows up in an environment which propagates carbs, sugars, and salt as the core of the diet. So they do the same when they grow up, without understanding that these were alternates and not the core.

Fat Free Facade

This transition from the actual natural form of healthy eating to acquired natural form got a further push by the entire fat free movement initiated in the 1980’s.

Two parallel schools of thought, one promoting a low carb diet, the other promoting a low fat diet were competing to gain prominence in the world. Seeing the financial relevance of carbohydrates and the opportunity by creating a fat free facade, the low carb diet was totally ignored and saturated fats were made enemy number 1. This created a larger market for fat free and unsaturated oils.

Slowly the age old diet has undergone a complete transition as a result of financial benefits. This has lead to change in your perspective towards healthy eating and made you psychologically resist what is actually good for u.

Is healthy eating really healthy?

A close relative of mine whom I could monitor 24/7 had a heart attack and consequently was advised by doctors to eat healthy. What healthy eating meant was to leave meat and fats and stick to carbohydrates, along with vegetables ad fruit.

But even after eating healthy, carbs and proteins with minimal oil, for two years post this heart attack he had a second one. So if fat and meat was responsible was his first attack what was responsible for the second?

What is healthy eating then?

healthy eating

Contrary to what is propagated a balanced diet consists of what we used to eat as cavemen i.e. before money ever mattered. This included animal fats and meat along with fruits and vegetables, a fat, fiber and protein based diet.

Simple logic is hard to believe in a chaotic world where people chase complexity.  But it is high time that you become mindful of what you eat because only someone who takes care of the self is credible enough to take care of anything else.

You are better off sticking to Keema(mince meat), kakdi ( cucumber) and Ketones( mostly saturated fats like ghee, coconut oil, animal fat etc).  Some carbohydrates are better than others, but the ones manufactured commercially like simple sugars, syrups, cold drinks are slow poisons.

The world has gotten used to a pattern of living which makes commercial products relevant. In actuality you can easily survive on what the cavemen used to eat. Variations do give you a sensory kick, but never make them the basis of what you eat.

I will further elaborate on the issues of healthy eating in the weeks to come.

 

 

 

These came much later with agriculture revolution which started much later.