To prevent losses of natural vitamins from vegetables and fruits try to :
Cook vegetables and fruits on steam than boiling
If you are cooking vegetables in water, use less amount of water so that there is less wastage and remaining little water can be used as stock in future
Prepare meals just before serving them
Cook frozen foods without defrosting
Prepare salads from freshly cut vegetables to restore vitamin B & C
Using copper utensils can cause loss of vitamin C, E & folic acid
Always buy fresh vegetables and fruits which can be used within 2-3 days
Washing vegetables and fruits for a long time can rinse out vitamin B & C, it is best to wash them under running water using a brush
Do not expose milk and dairy products to sunrays. They may lose vitamin A,D & B2
Keep food requiring cooling in a fridge (at a constant temperature of 4 degree centigrade)to prevent its going bad. In case of frozen foods, it is best to keepit under temp -18 degree centigrade. Canned and dry foods must be stored in a cool and dry place.
Store vegetables, rice, flour in dark containers because sunrays destroy vitamin B2 in them.
Avoid continuous reheating of foods
Keep skin on the vegetables and fruits as much as possible
Cut vegetables into large pieces to reduce surface area
Do not use baking soda to retain color
Always cook with a cover so that it lessens the cooking time
Eat vegetables and fruits raw whenever possible in salads keeping skins on
Happy New Year 2017 01 January 2017 Staying healthy does not only include diet. It involves the whole lifestyle. So apart from HAVING A HEALTHY DIET one has to concentrate on leading a healthy lifestyle also.
This NEW YEAR I would suggest some most common but most ignored resolutions that will help you to lead a happy positive healthy life.
Find a way to laugh - always find a way to laugh, not sweat the small stuff, say nice words, and value each moment and each conversation. The small words and small moments can have big impact. This will give you a feel good factor.
Create a kinder world - we are so busy trying to figure out how to live longer, be more connected, have cheaper energy, and faster everything, but if we do not build all this around the core of kindness, then none of our success will matter. So make at least one person feel worthy every day. if people embrace kindness, everything else will follow.
Meditation - One must incorporate at least 10 minutes of meditation into his daily routine at least five days a week. This may amount to 10 minutes of deep breathing exercises, quiet time focused on quieting the mind, progressive muscle relaxation, or any number of meditation techniques. This will also have the secondary benefit of improving sleep.
Scheduling sleep - one must force yourself to shut off digital screens earlier at night, turn down invitations that would keep you out too late, and scheduled naps before your night shifts. Sleep is utmost necessary for a healthy rejuvenation of body & mind.
Do more travelling - Have fun, enjoy yourselves, distress yourselves to stay positive and fresh. This will keep your body and mind positive and healthy.
Nourish Your Spirit - Your New Year's resolution must be to make more time to nourish your spirit, to be in environments and with people doing things that make you feel good. This will enhance positivity within yourself and keep you happy.
Reset your priorities - The crazy stressful lifestyle of yours and rotating shifts leaves a tendency to have quick foods that are going to give you energy, but it will not give you peace. It will not let you rest. It will not purify your heart, body, mind and soul. So you have to set priorities. What you want this year.
Take time to smell the roses - I realize that we, including me, often get so caught up in the details of life, that we often forget the beauty around us, like a beautiful sunset or amazing flower. I think by increasing our awareness of our surroundings and the beauty therein, it helps us to see the big picture a bit better. Thus inspired by a Gandhi quote: "Be the change you want to see in the world", and hope to live by it a bit more this coming year.
But instead of making new year resolutions, I suggest that you just try to make some small changes aimed at better health on an ongoing basis. At the end of the day, we are all a work in progress.
A VERY HAPPY HEALTHY NEW YEAR 2017
Glycemic Index Diet 15 January 2018 Why GLYCEMIC INDEX (GI) is an important factor?
Foods in which carbohydrates break down quickly during digestion and release glucose rapidly into the blood stream are called foods with HIGH GI. LOW GI foods are those that cause minor changes in blood sugar level after digestion. Our body digests these foods slowly thus releasing glucose to blood stream at a slower pace. Hence we stay full for a longer period of time and do not feel hungry.
GI is very important to control Type 2 Diabetes and Heart diseases
Foods are scored on a scale of 0-100 based on how much they rise the blood sugar level immediately after digestion.
High GI foods (70 or higher) – rice, white bread, potatoes, chips, crackers, sugar sweetened beverages
Medium GI foods ( 56 – 69) – Banana, grapes, spaghetti, ice cream, raisins, corn
Low GI foods (55 and under) – oatmeal, peas, carrots, kidney bean, skimmed milk, most fruits except mango, banana, raisin, pineapple watermelon.
To understand a food’s complete effect on blood sugar we need to know both how quickly the food makes glucose on enter the bloodstream and how much glucose it will deliver. Thus glycemic load gives us a clear picture of a food’s actual impact on blood sugar. Glycemic load is calculated by multiplying the grams of carbohydrates in a serving by the GI, then dividing by 100.
A Glycemic load of 10 or below is considered low.
A Glycemic load of 20 and above is considered high
Watermelon has a high GI – 80. But 1 serving of watermelon has only 6 gms of carbohydrates. So the Glycemic load is only 5. This makes the fruit healthy.
GI FOOD CHART:
Serving size (grams)
Glycemic Load per serving
Puffed wheat cereal
BEANS & NUTS
TIPS ON GI
GI diet can be confusing. Some foods with low GI can be unhealthy while with some foods with high GI can be very nutritious.
GI of food can change depending on the variety of food e.g. red potato / white potato, its ripeness, method of preparation e.g. juiced/ mashed/ ground, process of cooking and how long it is stored.
Look at the overall nutrition in foods and not just the GI while planning meals. Some low GI foods are high in saturated fats and is not recommended to have frequently. Some high GI foods, such as potatoes have nutrients like Vitamin C, potassium and fibre
Eating Low GI foods along with High GI foods can help to prevent blood sugar from rising quickly in the blood stream. E.g. white rice has high GI, but eating it with chicken and vegetables can lower its GI.
Adding a healthy fat to your meal can also slow down the rise in blood sugar level. E.g. adding a teaspoon of cow ghee to roasted potatoes can decrease the GI of potatoes.
LOW GI DISHES
Pongal – pongal has a GI of approx. 55. It is a low GI dish
Pesarattu – pesarattu is also low in GI being made from green gram dal.
Grilled / steamed fish – Fish is high in omega 3 fatty acids and good for heart and diabetics. GI value for fish is zero.
Grilled meat – This also has a zero GI value.
Thus following a healthy diet and lifestyle does not mean living with deprivation. It actually means living with caution, maintaining precautions. As the old mother said ‘ precaution is better than cure’.
Nutritionist / Dietician in Pallikarnai, Chennai, India
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