Diet : Therapeutic Diets : Low Protein diet

Protein is an essential nutrient. Protein contains 16% of Nitrogen, the body eliminates urea in the form of urine. A healthy body weight of 60 kgs needs around 60 gms of protein per day. A low protein diet is a diet in which the intake of protein is reduced. Low protein diet is prescribed for patients with liver or kidney disease, in order to lessen the protein load on the kidney or liver.

Low protein diet and liver disease:

Proteins are metabolized by liver and digested, then ammonia produced is converted to urea a waste product and excreted out. In liver damage proteins are not metabolized properly and a nitrogen metabolite ammonia builds up in the blood stream and this may result in liver diseases or hepatic encephalopathy. But proteins should not be eliminated completely from the diet. Hence include low protein diet in liver diseases.

Low protein diet and kidney disease:

When kidneys are not functioning properly a low protein diet is prescribed. In case of impaired kidney function the metabolite urea builds up in the blood and is not excreted outside and this affects kidney.As to decrease load on kidneys a low protein diet is prescribed.

Low protein diet and tyrosinemia:

Tyrosinemia is a inborn error of metabolism. The body cannot effectively breakdown the amino acid tyrosine. Hence there is increase in concentration of tyrosine in blood. A low protein diet is required in management of tyrosinemia.

Low protein foods:

Bread, oatmeal, apple, banana, cauliflower, cabbage, tomatoes, corn, pie, mixed grain, cereals, cheese, lettuce, rice, pasta.

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Diet : Nutrition Management : Nutrition and Celiac disease

Celiac disease: In celiac disease one cannot digest gluten properly. It is an autoimmune disorder of small intestine. Symptoms of celiac disease include diarrhea and fatigue. In celiac disease absorption of all the macronutrients is reduced.

Dietary guidelines:

• Iron deficiency anemia is common with celiac disease. optimize dietary sources with iron.
• The gluten free diet are low in iron, calcium, zinc, magnesium , vitamin b12 and fiber. Hence daily vitamin and mineral supplementation is necessary.
• Eat sprouted nuts and seeds.
• Add omega 3 rich foods in your diet.

Foods to eat:

• Rice
• Rice bran
• Arrowroot
• Flax seeds
• Soy
• Legumes
• Potato
• Corn
• Sago
• Sorghum
• Amaranth
• Tapioca
• Millets
• Malt vinegar

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Diet : Nutrition Basics : Fruits and Vegetables

Fruits: Fruits are excellent source of vitamins, minerals and enzymes. They are easily digested. Take two fruits daily good for health. Citrus fruits are ready source of vitamin C such as Orange, guava, sweet lime, papaya, and pomegranate. Low fruit intake increases risk for various cancers.

Vegetables: They are extremely rich sources of minerals, vitamins and enzymes. Low vegetable intake increases risk for cancer. Use green leafy vegetables for pink health. Vitamin E, C, B, Carotene function as antioxidants which protects cancer and CAD. Take green leafy vegetables liberally good for health.

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Diet : Fitness and Exercises : Benefits of Exercise

• Regular exercise prevents back pain.

• Helps to maintain bones, muscles and joints healthy.

• Reduces risk of diseases such as cardiovascular, blood pressure, diabetes and cancer.

• Helps in controlling weight.

• Improves metabolism.

• Relieves from stress.

• Reduces feeling of depression and anxiety.

• Exercise improves function of immune system.

• Exercise improves blood and oxygen circulation for all vital organs.

• Exercise slows down ageing.

• Exercise increase insulin sensitivity and prevents diabetes.

• Exercise will help you to sleep well.

• Exercise improve mood and due to the chemicals it releases in the brain called endorphins, it gives you an overall feeling of well being.

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Diet : Therapeutic Diets : Gluten Free diet

Gluten is a protein and mostly it is found in wheat .It consists of proteins gliadin and glutenin. This gives elasticity structure to the wheat dough. Glutenin protein gives the elastic properties to gluten. A diet completely free of the ingredients derived from gluten containing cereals. Gluten free diet is required for celiac disease patients. When gluten comes in contact with small intestine some people cannot tolerate it and this is known as celiac disease. This interferes with absorption of nutrients from food. When people with this condition eat foods containing gluten, their immune system responds by damaging the lining of the small intestine. And when the small intestine is damaged the body is unable to absorb the nutrients. This can lead to malnutrition and can develop anemia or osteoporosis. Oats ,rye and barley also contains gluten.In today’s world gluten free commercial diets are available in the market and even many foods are naturally free from gluten.

Tips to follow Gluten free diet:

• Avoid cereals containing Gluten.

• While shopping check for the gluten free brands mentioned .As many of the grocery stores carry this. Look for gluten free labeling.

• Be careful when you go to restaurant, choose gluten free menu.

• All wheat free diets are not same as gluten free diets. As rye, oats and barley also contain gluten.

Foods to be eaten:

• Sago

• Rice

• Jam

• Peanut butter

• Honey

• Fish

• Eggs

• Cheese

• Tea

• Sugar

• Soups not added with thickening agents as flours

• Rice pan cakes

• Nuts

• Fresh fruits and juices

• Tortillas

• Curd

• Plain popcorns

• Potato

• Wine vinegar

• Fresh herbs

• Corn flour

• Corn tacos

• Pulses Vegetable oils.

Foods to be avoided:

• Cereals – wheat, barley, rye and oats.

• Wheat bread.

• Roti

• Rye bread

• Barley drinks

• Bread crumbs

• Semolina

• Bread rolls

• Pizza

• Pancake

• Pasta

• Cakes

• Muffins

• Pastries

• Cookies

• Noodles

• Macaroni

• Spaghetti

• Malt

• Rusk

• Wheat germ

Some of the gluten sources can be hidden. So read the labels while you shop. Some of the examples are.

• Mustard powder

• Mustard sauce

• Pickles

• Alcoholic drinks

• Farina

• Soups where sometimes flours are added as thickening agents

• Seitan

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Diet : Health Articles : Food Additives

A food additive is defined as a substance or a mixture of substances, other than basic food stuff, which is present in food as a result of any aspect of production, processing, storage or packaging. Food additives are added in order to improve texture, flavor, color and appearance. Food additives are classified as antioxidants, Preservatives, Food colors, food Flavors, Emulsifiers and stabilizers, anti caking agents, acids, bases and buffers, sweeteners, enzymes, leavening agents, anti foaming agents.

Antioxidants: A substance when added to food prevents oxidative deterioration . Some of the anti oxidants added in different foods are gallic acid, resin guiace, citric acid, tartaric acid, octyl gallate, dodecyl gallate, propyl gallate, ethyl gallate, butytlated hydroxyanisole and tertiary butyl hydro quinone.

Preservatives: These are substances when added to food inhibit, retard or arrest the activity of microorganisms such as fermentation, acidification and decomposition of foods. Some of the preservatives are common salt, dextrose, honey, spices, sugar, vinegar, edible vegetable oils, glucose syrup, nisin, sodium diacetate, nitrates, nitrites, lactic acid, sorbic acid, acid calcium phosphate.

Food colours: These food colours are used to enhance colors that occur naturally but at levels weaker than usually associated with a given food. There are natural and synthetic food colours. The natural sources are turmeric, saffron, caramel, beta carotene. The artificial colours are Red, yellow, blue and green.

Flavorings agents: Flavorings agents add flavor to foods. There are natural and artificial flavours.

Emulsifying agents: Substances which are capable of facilitating a uniform dispersion of oils and fats in aqueous media.

Anticaking agents: Substances that pick up moisture without themselves becoming wet. These are added to products such as table salt and dry mixes to a maximum level of 2%.

Anti foaming agents: The anti foaming agents are added to retard decorative changes and foaming height during heating of edible oils and fats.

Buffering agents: These are agents used to counter acidic and alkaline changes during storage or processing of the food, thus improving the flavour and increasing the stability of foods.

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Diet : Nutrition Basics : Carbohydrates

What are carbohydrates ?

Carbohydrates are the main source of energy for the body. One gram of carbohydrate provides 4kcals of energy. A healthy balanced diet should include 50% to 60% of the calories consumed coming from carbohydrates. The minimum amount of carbohydrate required to prevent the starvation activation systems (ketosis) of fasting is 100 to 150 grams per day. Glucose is the primary fuel for the nervous system, the blood cells and the renal medulla. Individual requirements depend on age, sex, size, and activity level. The majority should come from complex carbohydrates, preferably the whole meal varieties and through large intake of fruits and vegetables. During digestion, carbohydrates are broken down into glucose, the fuel for our bodies. Glucose is burned in all body cells and is the primary source of energy for us to function. If your body does not have any use for the glucose, it is converted into glycogen and stored it in the liver and muscles as an energy reserve. If people consume more carbohydrates than they need at the time, the body stores some of these carbohydrates within cells (as glycogen) and converts the rest to fat.

Carbohydrates are classified into two types simple and complex.

What are simple carbohydrates?

Simple carbohydrates are digested by the body very quickly. Simple carbohydrates include Glucose, sucrose, fructose and lactose these provide the quickest energy supply to the body. Simple carbohydrates are found naturally in fruits milk and other dairy products. Simple carbohydrates are also often found in refined, processed foods. Examples of foods that contain simple carbohydrates include sugar, corn syrup, white rice, white pasta, candy, cookies, cakes, soft drinks etc. Simple carbohydrates are more refined, are usually found in foods with fewer nutrients, and tend to be less satisfying.

What are complex carbohydrates?

Complex carbohydrates are high fiber foods. .complex carbohydrates body takes longer time to digest them, resulting in gradual steady stream of energy trough out the day. These are usually high in fiber and nutrient rich and provide many health benefits. Good sources of complex carbohydrates include:

Starch - bread, cereal, potatoes, pasta, rice, and legumes (dried peas and beans).

Fiber - bran, whole-grain foods, raw vegetables and fruit (especially the seeds and skins), legumes, nuts, seeds and popcorn.

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Glamour Aerobics

Aerobic exercise is one of the best exercise to do as it is a safe and a complete workout as well as a fun sport to do. Doing aerobics regularly can improve one’s heart rate, body condition and state of mind. Aerobics helps relax the tense muscles and a regular aerobics activity can make you feel happier.

The term “aerobics” literally means with oxygen. It implies that the body is using oxygen supplied for low and moderate intensity physical activities that are constant such as biking, jogging, etc. The body’s aerobic system works like an old water pump which need to be started a number of times before we get the desired result. Similarly, aerobic exercise plays the same role in the human body by pumping out deeply accumulated fat from inside the body.

Aerobics is an excellent way for a person to achieve physical fitness. A person performing aerobics has increased heart rate and increased metabolism rate. Increased metabolism rate speeds up sweating and eventually accelerates the fat burning process thereby resulting in the weight loss.

Carrying out aerobics has become the most happening workout trend among the both the youth as well as the aged. In this fast paced work, aerobics is just the right actions. A few moments of continuous aerobic workout leads to various health benefits. Aerobics involves using large muscle groups for a repetitively for a sustained amount of time. One of the plus points of aerobics is that it can be enjoyed even with the extended period of time. The most common types of aerobics include aerobic dance, bicycling, fitness walking and running, stair climbing and swimming. Dancing and continuous sports activity like running can improve circulation and overall cardiovascular health.

The benefits of aerobics include:

• It strengthens the body including the weight bearing bones and the cardiovascular muscles.

• It helps in losing the body weight and in toning up the body muscles.

• It is very easy and widely enjoyed form of physical exercise and can be enjoyed by people of all age groups. However, it is not recommended for very small children pregnant women. And elder people should perform it for a short duration.

• It increases blood circulation and lowers blood glucose and blood sugar levels.

• It increases oxygen supply to heart, lungs and blood vessels and thereby, results in the smooth functioning of the body.

• Aerobic workout is a great stress buster and acts as an effective remedy for depression, anxiety and tension. It helps to a great extent in the rejuvenation of the mind.

• It also boosts up the body immune system.

However, following precautions should be followed before and after the aerobics for getting the maximum benefits:

• Warm-up exercises should be performed at least 10-15 minutes before commencing the aerobics.

• Always wear perfect fitting clothes while doing aerobics. This is because loose clothes may restrict the free movements of the arms and legs.

• Bring in the necessary variations in the steps and make them personalized according to your body needs and requirements.

• Always cool down after performing the exercise. Stretching exercise should be done for 10 minutes after performing the workouts.

• Drink water (though not ice cold) few minutes after the workouts.

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Here's how you can keep your heart happy and healthy'

A healthful diet and active lifestyle are some of the best weapons to fight heart disease.

According to the International Food Information Council Functional Foods/Foods for Health Consumer Trending Survey, cardiovascular health risks, including high blood pressure, stroke and high cholesterol, are the top health concern for many people.

“Consuming a diet that is low in saturated and trans fats, cholesterol and sodium can help reduce your risk for heart disease,” according to David Grotto.

“But that’s only one side of the equation. It is also important to choose foods that can promote heart health such as fruits and vegetables, whole grains and fibre.” Other foods that promote heart health include: Nuts: As a rich source of protein, fibre, vitamins, minerals and unsaturated fat, nuts are a powerhouse food that can promote heart health.

“Heart Healthy” Fats: Both monounsaturated fat (olive, canola, peanut or high oleic safflower oil) or polyunsaturated fat (sunflower, corn or soybean oil) may help promote heart health. Salmon, sardines, herring, trout and tuna are terrific sources of omega-3 fatty acids, as are eggs and some fortified brands of peanut butter, mayonnaise, cooking oil, cereal, pasta and nutrition bars.

Soy Protein: Look for soy protein in nutrition bars, fortified soy beverages, tofu, soy cheese and edamame or try adding soy protein to your favourite smoothie.

Sterols and Stanols: These plant-based food components help lower LDL cholesterol levels. They are found in foods like corn, soy, wheat and some fortified foods like soft table spreads, orange juice and yogurt.

Dark Chocolate: Some dark chocolates can contain helpful components called flavanols. These cocoa-derived flavanols have been shown to help support the cardiovascular system, which helps move blood to and from the heart. When included in moderation, dark chocolate can be enjoyed as part of a balanced diet.

To help people incorporate more “heart healthy” foods into their diet, the International Food Information Council Foundation has developed two new resources including a video, “Foods for Health: Eating for Heart Health” produced in partnership with registered dietitian David Grotto, author of “101 Optimal Life Foods.”