The Pep Talk: Fad Diets

 The question that follows, “So what did you do in your Bachelors?” Me, “Food, Nutrition and Dietetics”. “Oh Wow! Please please please give some tips to lose weight”.  And I go like… Okay, I’m done here!

The question is asked by every second individual who wants to lose weight instantly. And they think that we dieticians have some magic pills. No No No! I’m hoarse of shouting out to people. But who is going to hear when every time you Google ‘weight loss’, the internet is filled with solutions for fast weight loss. That, my dear friend, is called a FAD DIET. 

Why is the internet filled with these junk diets? Everyone these days is influenced by the glamour world. Everyone wants to see some fast dramatic changes in their figure without putting any actual effort or developing good food habits. Companies promoting these Fad diets take advantage of these facts and offer your easy simple solutions. For example a fad diet that says that you could lose “X” kg in “Y” days, in this process something is taken away from you. Different type of diets have different methods like completely eliminating Fats or restricting the carbohydrates, the soup only diet or the juice only diet  are many such examples. A commercial diet that guarantees you weight loss or get your money back offer may sound really enticing. The truth is that you will lose weight only for a short period of time. In the long run you may gain more weight than you lost.

Most of these diets consist of eating a handful of this, a cupful of that, half a banana or rusty old toast. It simply makes you famished and stressed that you would after those certain amount of days overindulge in eating and just like your weight had plummeted down; it will gain more and much more at a faster rate.

The list of Fad diets is a long one. Few of them could be considered, few of them are stupid, few of them insanely dangerous and few of them are just hilarious. Allow me to give example of each:

Mediterranean Diet: It doesn’t even come under a list of Fad diet. It’s in fact a way of living for many people.

Atkins Diet: Although many may swear by it, Atkins diet has been labeled the fad diet of the 21^st century. This diet invented by cardiologist Robert C. Atkins totally restricts carbohydrates and emphasizes on proteins and fats. Pssst. Dr. Atkins apparently died of heart attack.

The Three hour diet plan, the three day diet plan or the grapefruit diet. Let’s not even discuss these.

The tapeworm Diet plan: Insanely dangerous. You swallow a tapeworm.  Yes. Orally. And then share your breakfast, lunch and dinner with the tapeworm in your stomach.  Oh the tapeworm can change paths and go into your bloodstream or into your brain. Yah right.

And the hilarious one, The Amputation diet: http://faddiet.com/amputationdiet.html just check this one out.   

Post by Zohra Sada

Mutton Haleem

Here is what happened. A cold chilling day, and a craving for a dish of hot spicy haleem. I soak the burgul and dals. Defrost the meat and Lo! Behold! the box of haleem masala is almost empty. (I normally buy ready made masala pack, never had the guts to try making from scratch.) So I go like, lets try.  I scan the list of ingredients mentioned on the box, estimate the amount minus all the preservatives and chemicals and tada! The ready dish of haleem turns out to be better than all my previous ready masala haleem.

For making haleem I use broken wheat /burgul. It soaks in no time and cooks faster than whole grains. 

Use the dal mixture of your preference or whatever is available in your pantry.  All these beautiful dals serve as powerhouse of proteins.

Dry roast all the spice mixture till fragrant and powder them in a grinder.

For those of you who like chicken just substitute the meat.

This recipe serves 8 people.   Each serving of haleem gives approximately 385 calories and 25g of proteins.

Here is what you’ll need:

½ kg mutton

1 cup broken wheat (burgul)

¼ cup red dal

¼ toor dal

¼ cup urad dal (mash dal)

¼ cup any dal of your choice (optional) (channa dal)

1 tsp ginger paste

1 tsp garlic paste

3-4 tbsp oil/ghee

4 tbsp chopped Coriander

½ tsp turmeric powder

½ tsp red chilli powder

½ cube maggie stock (optional)

Fried onions (for garnish)

Lemon (for garnish)

Whole Spices:

1 tsp whole cumin (jeera)

1 tsp whole coriander (dhaniya)

½ tsp whole black pepper

4 cardamoms (elaichi)

1 cinnamon stick (dalchini)

1 bay leaf (tej patta)

4 cloves (lavang)

10 curry leaves 

1 tsp onion seeds/ kalonji/ nigella seeds

Method:

1. Wash and soak the dal and broken wheat in lukewarm water for 1 hour.
2. Dry roast all the whole spices on low flame till fragrant. Once cooled, grind it into a fine powder.
3. In a pressure cooker, heat ghee/oil and fry the ginger garlic paste till the raw smell goes. Add turmeric powder and red chilli powder.
4. Add the cleaned mutton and the powdered spices.To this add 4 cups of water and pressure cook on low flame for 20-30 minutes till all the meat falls off the bones.
5. Separate the meat and bones and shred the meat finely.
6. In a pressure cooker, cook the burgul and dals with 10 cups of water for 20 minutes.
7. Once cooked, add the mutton pieces and soup of the mutton to the dal base.
8. Adjust salt and add  stock (optional). Add the chopped coriander.
9. Let the haleem cook till desired consistency.
10. Garnish with fried onions and coriander leaves. Squeeze in a slice of lemon.

Learn to make perfect fried onions/Birista in the The Kitchen Counter.

Recipe by Zohra Sada

Diet for Underweight

Just exactly opposite to obesity is the problem of underweight. The concern for this condition also remains equal to as that for obesity. There there, now you know the importance of being just the right weight and not being the cause of global worries. J

People with BMI less than 18.5 are categorized as underweight. People who are underweight have reduced capacity for sustained heavy work and lower productivity. Immunological deficiencies are seen. Undernourished children have lower heights and weights. Pregnant women show a proportional increase in the risk of an underweight baby born. Greater proportion of time of such people is spent off work or in bed ill when BMI levels are below 17 in men and women.

The causes of underweight are many, such as, famine conditions or an inadequate diet in proteins or an attempt at reducing weight; debilitating diseases like TB, diabetes, malabsorption syndrome or cancer; anorexia nervosa; pathological conditions like fever, gastrointestinal disturbances and in hyperthyroidism.

The signs and symptoms of being underweight are thinning and dryness of hair, pituitary hormone abnormalities, reduced heart size, slowed heart rate, mild anemia, constipation, diminished muscle mass, dry skin, lowered total sleep time, mildly altered thyroid function, cold sensitivity, lowered body temperature, light headedness, absence of menstrual periods, brittle nails, loss of subcutaneous fat, slower reflexes and edema.

The dietary modification for an underweight person calls for a high calorie, high protein, and high fat diet with liberal vitamin intake. The cause for under-eating should be determined and eliminated before starting a diet.

Regular outdoor exercise helps to stimulate appetite. Emotional well being is essential to have a good appetite. Constipation may reduce appetite, so the bowel movements should be regulated with adequate fluids, exercise and fruits. Synthetic drinks, soft drinks, alcohol, aerated drinks, too much of tea and coffee reduce appetite and should be avoided.

Therefore, avoid the two extremes of body weight. Read Healthy. Stay Healthy.

Post by Faiz Lahori 

Pav Bhaji

A popular Indian fast food originated in the Maharashtrian cuisine, the pav bhaji is the most widely sold food on Mumbai’s street. Everybody’s favorite lunch, snack or dinner, the word bhaji means vegetables and pav means bread roll. The pav bhaji is a spicy tangy mixture of vegetables largely of potatoes, generous amount of tomatoes, topped with butter. It’s served hot with warm soft rolls of bread or pav toasted in butter.

The recipe for pav bhaji may vary largely but the basic ingredients and general method of cooking remain the same. Potato is the base vegetable and to that cauliflower, carrots, peas or even beets can be added. Sometimes cooked and mashed toor or masoor dal is also added to maintain consistency. Capsicum is another essential ingredient that is added which gives a distinct flavour.

This recipe serves 4 people providing approximately 200 calorie per serving of the bhaji.

Here is what you’ll need:

2 large potatoes

1 cup of vegetable (carrot/cauliflower/peas)

2 tbsp butter

¼ cup capsicum

2 large tomatoes

1tbsp tomato paste (optional)

1 tbsp ginger garlic paste

3-4 green chillies chopped

 6 pav for serving with the bhaji

Garnish:

1 onion finely chopped

2 tbsp coriander

Butter

Lime wedge

Pav bhaji masala powder:

¼ tsp turmeric

1 tsp red chilli powder

1 tsp coriander powder

1 tsp cumin powder

½ tsp garam masala

1 tsp chat masala

Method:

1. In a pressure cooker, cook the potatoes and optional vegetables till soft.
2. In a flat bottom pan, melt the butter. Add the ginger garlic paste and chillies till the raw smell goes.
3. Chop the tomatoes finely and fry it in the butter till the tomatoes soften and became mushy. Add salt to hasten the process.
4. Add finely chopped capsicum to the tomatoes and sauté for a few more minutes.
5. To this sprinkle all the masala powders, be careful not to burn.
6.  Immediately add all the cooked vegetables and required amount of water.
7. Mash the vegetables till they lose their shape and form a thick gravy like paste.
8. Cook further till the bhaji reduces to the desired consistency.
9. Garnish with chopped onions, coriander, fresh butter and a wedge of lime.
10. Serve hot with warmed pav.

Recipe by Zohra Sada

Diet in Obesity

Obesity is the major health concern today. It tops the list of major problems that the world has to conquer. The battle with bulge is definitely not an easy one, but proper knowledge about the issue and appropriate measures to combat it will help achieve the weight loss goals.

Obesity can be defined as the generalized accumulation of excess fat in the body.  Overweight is a condition where the body weight is 10-20% greater than the mean standard weight for age, height and gender. Obesity further leads to disability, disease and premature death. Usually obesity is due to positive energy balance i.e. the intake of calories is more than the expenditure of calories.

Obesity results as an interaction between numerous factors such as social, behavioural, psychological, metabolic, cellular and genetic.

Genetic inheritance influences 50-70% a person’s chance of becoming fat more than any other factor. Within families, the chance is 80% if both the parents are obese and 50% if one person is obese.

Obesity can occur in any age in either gender as long as the person is under positive energy balance.

Certain types of eating habits may lead to obesity such as nibbling between meals, eating faster thereby consuming more food, responding to external cues to eat rather than internal cues such as eating according to timings and type of food, business executives who frequently attend business lunches, housewives who do not want leftover foods to be thrown out, people who eat outside more frequently, people who eat more junk food, certain cultural practices of making and distributing sweets on festive occasions, non-inclusion of fruits and vegetables in the diet, people who eat processed, concentrated and high fat food, eating as per mood and eating as per advertisements, supermarkets and restaurant trends.

Obesity is found in persons who lead sedentary lifestyles and pay less importance to physical education.

Self-gratification, self punishment, depression, anxiety and stress may lead to excess calorie intake.

Obesity is found in hypothyroidism, hypogonadism and cushing’s syndrome. It is common during puberty, pregnancy and menopause.

Obesity is common among people from higher socio-economic status as they have the purchasing power and availability of surplus food.

Obesity can be assessed in one of the following ways:

Obesity is graded into the following types:

There are several complications associated with obesity, such as, Physical disabilities like flat feet, osteoarthritis of knee, hips and lumbar spine; metabolic disorders such as diabetes, hyper-insulinemia, excess cholesterol in plasma; high BP, increased incidence of varicose veins; sleep apnea; prone to accidents; gall stones; osteoarthritis; obstetrical risks because of hypertension, diabetes and postpartum infection; psychological disturbances like self blame, withdrawal and feeling of inferiority; low life expectancy and cancers, digestive tract diseases and skin disorders are more prevalent in the obese.

The various treatment methods for obesity are Diet therapy, physical exercise, stress management, pharmacotherapy, weight loss surgery and behavior therapy.

Low calorie, normal protein – vitamin & mineral (except sodium), restricted carbohydrate, restricted fat and liberal fluid, high fibre diet is recommended to manage obesity.

Read wise. Eat Wise. 

Post by Faiz Lahori

Refreshing Tender Coconut

Tender coconut water considered as the purest liquid after water has a rising popularity as a health drink all over the world. Coconut water is actually the juice found in the inner cavity of a young tender coconut. This juice is sterile and composed of different chemicals like vitamins, minerals, sugars, electrolytes, enzymes, amino acids, cytokinins, and phyto hormones.

A coconut tree takes one whole year to mature from a flower to a fruit. During this time the coconut itself goes through various stages. In the first stage, the coconut is immature, green and the juice inside is healthy and refreshing. These drinks can be reaped from a coconut tree when they reach the age of 5-7 months. Once the coconut begins to ripen, the quantity of liquid inside the endosperm reduces and a soft meat layer - the consistency of a soft boiled egg - begins to form. This meat has its own nutritional value. The fruit if left on the tree to ripen further matures and the meat lining hardens and thickens and the water becomes tasteless. This is a fully developed coconut.

Young coconut meat is rich in medium chain fatty acids. These can be scraped off the coconut with a spoon, added to your drink or used to cook a dessert.

Health Benefits of Tender Coconut:

• Sterile tender coconut water is used for medicinal purposes often to treat upset stomachs or dehydration.
• It is known to improve digestion and kill intestinal worms.
• Cytokinins are plant hormones that regulate growth, development and aging of a plant. Cytokinins also have known to exert anti-aging effect on human cells and tissue. Cytokinins also have shown to reduce the risk of degenerative and age-related diseases.
• Because of its high electrolyte content, coconut water is known to have a positive effect on the nervous system preventing cramps and spasm in muscle.
• It’s also known to reduce the risk of hypertension and strokes and helps resolve kidney problems.
• Some expecting mums find that drinking coconut water helps relieve morning sickness, constipation and acidity that are common problems during pregnancy. 

For a toddler or a pregnant woman, or for an athlete during his workout, tender coconut water is that one refreshing drink that helps all.

Fresh tender coconut is readily available in the market of tropical countries year around. In others, its usually imported either in fresh form or as bottled or canned juices. Nowadays, sachets of dehydrated coconut water powder are available which can be reconstituted easily with water. But the nutritional value of these packed and bottled juices may not match the standards of fresh tender coconut. Also always keep an eye out for added sugars.

Enjoy your beverage fresh and cool.

Post by Zohra Sada

Groundnut Jaggery Chikki

Chikki or peanut brittle is a power packed nut bar made with jaggery and peanuts. There are several different varieties of chikki in addition to the most common groundnut chikki. Each chikki is named depending upon the ingredients used. Chikki can also be made with sugar. It’s a healthy snack option and a powerhouse of iron and omega fats. Apart from making the chikki bar, chikki ladoos can also be made with this same recipe.

Ingredients:

500 gm skinless peanuts/groundnuts (Split)

300 gm jaggery, cut into small pieces

4 tbsps ghee/ clarified butter 

Method:

1. Heat a pan on a medium flame, and gently roast (stirring frequently) the peanuts. Remove from heat and cool.
2.  Grease a large, flat plate with some ghee and keep aside.
3. Put a deep, heavy-bottomed pan on the fire (medium heat) and add the jaggery and ghee to it. Allow to melt and cook (stirring almost continuously) till it turns dark brown. Test for doneness now and often till ready. You will know it is ready when a drop of it put onto a clean surface, cools to harden to a brittle consistency.
4. Turn off the heat and add the roasted peanuts. Fold in so the peanuts are fully coated. Immediately pour this mixture onto the previously greased plate and smooth with the back of the spoon to form a flat, 1/2" thick layer. Allow to cool then break into bite-sized pieces.
5. To make chikki ladoos, wait till the mixture is warm enough to take in hand and shape into small balls.
6. Chikki can be stored for a couple of days in an airtight container, in a cool, dry place.

Note: Sometimes the chikki may turn out to be extra sticky and hard on the teeth, to avoid this you can add a little amount of water while melting the jaggery.

Recipe Faiz Lahori

The Pep Talk: Underweight

All skinny people must be tired of hearing passing comments like,”Do you even eat?” or “I can see your ribs poking out”. The trend for size zero is slowly moving out. Everyone loves a healthy fit figure.

Although being lean is often related to being healthy, being extra skinny and underweight has its own health issues. It may be a symptom of underlying health condition or being underweight may cause other health deterioration.

Food is fuel to the body. The body needs the energy to grow and do work. Inhibited growth and development in children and teens is the most common problem of malnutrition. If one does not take in sufficient nutrients, problems like osteoporosis and anemia may occur. The body will be more susceptible to diseases as the immune system weakens. And you can then blame your weight for all the hair fall and tooth problems too.

If your BMI tells you that you are underweight, it may be because of the following reasons:

• Are you recovering from a sickness?
• Are you physically or emotionally stressed or depressed?
• Are you regularly skipping meals because of lack of time?
• Are you trying to lose weight to look thin rather than healthy?
• Do you feel anxious or worried when you think about food?

Just like losing weight can be difficult, gaining weight also needs counseling and attention. Talk to your doctor and nutritionist.

For all skinny people it’s crucial to understand that just because you are thin it does not give you a free ticket to any amount of junk anytime. Gaining weight should be a gradual process where you gain weight through good muscle build up. Fatty foods, empty calories can have a more negative impact on health. Go for energy dense nutrition packed options.

If you have been thin since a kid and everyone in your family looks just like you, it’s probably genetic. Eating limitless also might not help, unless you exercise too. Yes! Hit the gym. Avoid cardio, lift weights, push yourself and get stronger. Increase your appetite and sleep well.

Post by Zohra Sada

Also read The pep Talk: Obesity and The pep Talk: Obesity vs Underweight in the Diet Corner