Why not some millet mania?

                                         
Eating wonder foods which gives nourishment is what everybody is after. So much is the rush that foreign grains like quinoa has made it to the top of the list replacing our humble rice and wheat. Never mind the cost. In all this melee, the humble millet which is supposedly the first grains and packed with nourishment has taken a back seat.

Did you know that this group of grains is so packed with nutrients and lends itself to a variety of dishes since each of the millets has a distinct taste? Not only does it add variety, but also packs quite a punch of nutrients not found in traditional cereals.

Here is a short nutritional profiling of millets:

1.  Millets contain good quality proteins with a balanced amino acid profile

2. Is a good source of phosphorus, calcium and iron

3. They are rich in vitamins

4. Good source of non starchy carbs and fibre

5. Free of gluten. Can be eaten safely by people with celiac disease

What are the types available and what is it called in local (south Indian) language??

ENGLISH	HINDI	TAMIL	KANNADA	TELUGU	MALAYALAM
Finger millet	Nachani /mundua	Kezhvaragu	Ragi	Ragula	Panji pullu
Kodo millet	Koden/Kodra	Varagu	Harka	Arikelu	Koovaragu
Foxtail millet	Kangni/Rala	Thinai	Navane	Korra	Thina
Little millet	Kutki	Saamai	Saame	Sama	Chama
Barnyard millet	Jhangora	Kuthiravali	Oodalu	Odalu	Kavadapullu
Pearl millet	Bajra	Kambu	Sajje	Sajjalu	Kambam
Sorghum	Jowar	Cholam	Jola	Jonna	Cholam

It is relatively inexpensive and has a nutty flavor and can be used in a variety of dishes as a whole grain or flour. It also lends itself to baking and continental dishes.

Finger millet is available in plenty in karnataka as it is widely consumed. Other millets are also available in many organic stores and retail outlets in karnataka.

Feeling Zapped???

Everybody complains of lack of energy these days, especially at the end of the day. This is more so heard from busy executives who commute long distances and take on the work pressures throughout the day and have to brace the travel back home. This lack of energy is a matter of perception also since many times the mundane chores of daily life bogs one down and at the fag end of the day, many people complain of fatigue and a drained out feeling. For others it is real as they do not pay listen to their bodies and are poorly nourished. To combat this, people go about looking for quick fixes to alleviate their lack of energy.

Many types of energy boosters are available in the market – energy drinks, energy bars, tablets, multivitamin pills etc all with tall claims to increase energy and pep them up to take on the rigors of the day. But are they safe and should one be using them??

Most energy drinks that are available in the market contain caffeine – yes the same chemical which is in your coffee and tea but in higher doses, taurine – an amino acid which is a building block of proteins, sugar, plant extracts like ginseng and some carbohydrates. While it is safe if taken in small amounts, the effects of these in the long run and when taken in excess has been queried in its own right. Side effects vary depending on the brand and the ingredients. High amounts of caffeine causes nervous irritability, sleeplessness, gastro intestinal problems, increase the heart rate and may cause dizziness, nausea and vomiting. Another side effect is that the excessive sugar added not only adds to the calories, but also acts as a laxative as well as causing a sudden crash when the sugar leaves the body the energy high disappears. Another class of compounds claiming to increase energy is multivitamin pills which are sold over the counter and marketed extensively in the television and print media claiming again to give energy. While it can correct any mild to moderate vitamin and mineral deficiency that one may have, the magical dose of energy that it can give the user is untrue.

So what should one do to have the same level of energy all through the day? Some steps that one should take to ensure constant energy levels are:

1.   Never fast. Eat small regular meals. Eating a large meal can make you feel sluggish and a very small meal can bring down blood sugar levels

2.   Never skip meals ,especially breakfast as it provides fuel for the first half of the day

3.  Choose foods that are digested slowly and give slow release energy that can keep you going throughout the day. Whole grains, beans, nuts, fruits are some examples

4.  Try and limit sugary foods. Foods that are high in sugar, such as chocolate, cakes, biscuits,and fizzy drinks, give your body an instant energy rush when you eat them. However, after the initial rush, your sugar levels will drop. As your sugar levels drop, so will your energy levels

5.   Try to eat a balanced diet which will give you all the vitamins and minerals. Sometimes a marginal deficiency of vitamins and minerals cause fatigue

6.  Watch what you drink – too much caffeine, alcohol and other energy drinks can leave you feeling anxious, irritable and restless

7.   Drink plenty of water – It will keep you hydrated and lack of water is one of the reasons for lethargy

8.  Make sure that your diet is rich in iron. Iron deficiency anemia is one of the reasons for tiredness

To sum up “Energy drinks are good as a quick fix and at small doses not harmful, but they are not to be substituted for a balanced diet, good sleep and exercise which are keys to remain active and energetic throughout the day”

Cut the festive flab!!!

     Post Diwali everybody is complaining about the festive flab and how they are not able to do anything about losing it. Given below are some simple tips to lose flab after any festive season!!!

    Be conscious: Diwali is a time when we let go of our diet and gorge, but post diwali is the time to be conscious of what we are eating. It helps to decide in advance how much to eat before every meal, how many times to eat out in a week, what to stock in the larder, etc.

2   Sweet sense: We would have had our fill of sweets during diwali and now is the time to cut down on sweets/pastries/cakes or anything made out of sugar, jaggery etc. Distribute if you have any remaining and snack on fruits instead to satisfy the sweet tooth!

3   Colour your plate: Include a lot of vegetables cooked with less oil and salads in the day’s menu. They fill you up with fibre, makes you feel less hungry and have very little calories. In addition, they are loaded with vitamins and minerals and anti oxidants. Make your plate look like a box of crayons!!

4   Go low on oil: Cook your food using very minimal oil. Try grilling, baking, steam cooking etc. Fats pack in more calories than other nutrients for lesser quantities.

5   Drink!!:  A glass of water will make your stomach partially full. As a result you will eat less and is one of the easiest ways of cutting down calories!

6   Small savings: Use smaller plates and a fork to eat. On a bigger plate, the same amount of food looks small too!!! You tend to eat less when you serve yourself on a smaller plate.

Colour your plate!!!!

Everybody is talking about antioxidants these days. The miracle nutrient which is responsible for helping us stay young, warding off chronic disorders to fighting toxic elements in our system. What exactly are these and where are they available?? I have tried explaining antioxidants in a simple manner which I hope will help you understand it a little better.

Understanding Antioxidants

Nutritionists and Medical Professionals are excited about “Antioxidants” since more and more research tells us that these nutrients provide more than the “classical help” needed for the “Young to grow” and “Old to maintain”. You may have heard about the health benefits of antioxidants too, but what is an antioxidant and how do they actually work?

What do they do?

“Antioxidants” are dietary substances, including nutrients which prevent the damage to your body cells or repair the damage that has been done. They are called so indicating the mechanism by which they prevent disease. In humans, a small but significant percentage of oxygen molecules in the body become electrically charged due to natural cellular activity and/or exposure to environmental factors such as smoking, radiation etc. This oxygen molecule becomes a free radical as it undergoes a process of oxidation. When an oxygen molecule becomes electrically charged or "radicalized" it tries to steal electrons from other molecules, causing damage to the DNA and other molecules. These free radicals continue to damage cells which may play a role in the development of certain conditions like cancer, CVD, Cognitive impairment, Alzeimers disease, Immune dysfunction, cataracts and ageing. Antioxidants, by their very nature, are capable of stabilizing free radicals before they can react and cause harm, in much the same way that a buffer stabilizes an acid to maintain a normal pH. They neutralize the free radical and prevent them from taking electrons from other molecules.

Where are they available?

Antioxidants are present in foods as vitamins, minerals and in distinctive colours of fruits and vegetables called “Phytochemicals”. They are abundant in fresh fruits and vegetables, as well as in other foods including nuts, whole grains, fish and some Indian spices. Given below is a list of antioxidants found in various foods

Vit A ---------- Fish, Liver and dairy products

Vit C-----------Citrus fruits like oranges and sweet lime

Vit E-----------Found in oils, fortified cereals, legumes and nuts

Selenium-----Mineral found in nuts, meat and plant food

Omega 3 Fatty Acids ------- Fatty fish, nuts, soya bean and Flax seeds

Phytochemicals-----The rich colour found in various fruits and vegetables are due to pigments which act as antioxidants. Not only do they look and taste good, they also help us to be healthy.  Given below is a list of colours found in foods which act as antioxidants.

Carotenoids ------Carotene, Lutein, Zeaxanthin ----------Carrots,spinach

 Lycopene -------------Tomato

Flavanoids --------- Anthocyanidines ----------- Berries, Cherries and Red grapes

Flavanols --------Catechins, Epicatechins --------- Apples, Grapes, Cocoa, Onions, Broccoli

Sulphides -------- Diallyl Sulphide ------- Garlic, Onions, Leeks

Thioles ---------- Cruciferous Vegetables ------ Cabbage, Broccoli, Collards

How to increase the intake of Antioxidants in the diet?

• Eat a variety of foods as Antioxidants are widely distributed in nature
• Add colour to your plate. Dark coloured fruits and vegetables are good sources of Antioxidants. Increase the consumption of fruits and vegetables. Your plate should look like a box of crayons!!
• For optimal health, eat them regularly

Supplement or not to supplement?

Read any fitness/health magazine, watch a few TV ads or simply pass by your local health food store, and notice the benefits of the latest supplements touted. While new products emerge frequently, it is best to remember that supplements are not to be used as substitutes for a healthy diet. In fact, due to many conflicting studies on the effects of antioxidant supplementation, the American Heart Association currently does not recommend using antioxidant supplements unless absolutely necessary. It is also important to note that we can “Over supplement” taking more than what is recommended, creating a risk of toxicity. Besides a good diet offer multiple benefits.

Bottom line

Remember! In your body, the antioxidant process is similar to stopping an apple from browning. Once you cut an apple, it begins to brown. But if you dip it in orange juice which contains vit C, it stays white. Your eating plan should contain plenty of fruits, veg, whole grains and nuts which can supply all the anti oxidants that your body needs!!!

 

About myself

I have never been into blogs and read only those recommended and had decided never to write one. Since I have been writing in the print media, somebody suggested that in the digital world this is a better way of reaching people. This is my first foray into the world of blogging. This blog is all about nutrition - snippets, articles of interest, reviews and more. Please feel free to send your feedback, suggestions and views to make it better.