The Magic of "Q"

We try to eat a healthy diet because we know how essential it is to our well being. We are aware that good eating habits mean moderation, balance and variety. In the summer (in Canada), it is easier to eat well since we have access to locally grown fresh produce (we actually get enough produce even in the winter....maybe not local but Canada is a melting pot!).

However once it gets colder, we switch more to comfort foods - chili, stews........and quinoa!!! Even a salad is more wholesome if you add quinoa.

Quinoa is not a true grain, but the seed of a leafy plant. More herb than grain, it is technically a pseudocereal that originates from South America. Nearly 5000 years ago, the Incas began cultivating Quinoa and referred to it as the "mother of grains."

What makes Quinoa so special is that it contains more proteins than any other grain. It is also a protein of a high quality - it is a complete protein, which means it contains a fully balanced set of amino acids. Quinoa is also a source of calcium, magnesium, zinc and vitamin B. It is loaded with dietary fibre and iron. It is high in fat but low in sodium. More importantly, it is gluten-free, which makes it easier to digest and safe on the stomach for those with gluten intolerance. Quinoa has a distinct, delicious, nutty flavor. It tastes good on its own or can be used with stews, curries, salads etc. It can be substituted for almost any grain in any recipe.

Below is a recipe for Quinoa salad - basic but oh! so delicious.
Ingredients:
• 1 cup quinoa
• 1 cup chicken or vegetable stock
• 1 cup water
• 1 sweet red pepper diced
• 1 green pepper diced
• 2 green onions sliced
• 1 cup cooked green beans sliced or green peas
• 1/2 cup chopped fresh coriander
• 1 tbsp. chopped fresh mint

Dressing:
• 4 tbsp lemon juice
• 4 tbsp olive oil
• 2 cloves garlic
• 1/2 tsp cayenne pepper or 2 chopped green chilis
• 1 tsp. roasted ground cumin

In a small bowl, whisk together lemon juice, oil, garlic, chilis, cumin and pinch of salt.

Directions:
Place quinoa in fine mesh sieve, rinse and drain well. Place quinoa in a skillet over medium heat. Roast stirring frequently until fragrant and beginning to pop/snap. Remove from heat. In a saucepan, bring stock and water to boil and add quinoa. Stir and return to boil. Cover, reduce heat to low and simmer for about 20 minutes or until liquid is absorbed. Remove from heat and let it stand 5 minutes. Fluff quinoa with fork, place in large bowl and allow to cool. Add the vegetables, coriander, mint and dressing. Mix well. Garnish with coriander, mint and cranberries (optional).

Short Bursts Count

Since diet and exercise are both crucial to a healthy lifestyle, I alike to alternate between the two topics in my blog.

Many of us find it a challenge to exercise on a regular basis and some find it somewhat daunting. But remember, you can change lifestyle, one active moment at a time.

Thirty minutes is really not that much time, especially when most people think nothing of watching a half hour TV show or news. But if you were to spend just those 30 minutes doing even moderate exercise, it would make such a difference to your health and well being. Even less than 30 minutes is better than no exercise.

In fact there are hundreds of little opportunities to challenge yourself in the course of a day.....and they add up! For example, try walking short distances instead of driving (weather permitting of course), taking the stairs instead of the elevator, or hopping on a stationary bike or treadmill while watching TV. How about mini squats while brushing your teeth (is that pushing it?) - hey, your quads, gluteus and even your core (abdominal) muscles will get a great workout and improve your balance!

What I am essentially trying to say is, to chip away at your sedentary lifestyle with baby steps. Joining a friend who routinely exercises is a great way to rekindle a healthy active habit. Fitness should essentially include components of endurance, flexibility and strength. I personally like to exercise in the mornings......it gives me that adrenalin rush that keeps me alert and energetic during the day and also does not interfere with evening activities.

Honestly, once you get into a regime and you see the results, you'll start looking for new fitness challenges and you may just work up to that golden half hour without even knowing it!

Go Green!

So let's get away from sugar and focus on other good stuff.

Green feels good and your knees feel great when you go green - filling your meals with greens can take you a long way to prevent arthritis.

Leafy greens: A flavor filled salad or side dish could mean one less knee replacement in the world. The vitamin K in leafy greens - cabbage, spinach, asparagus and broccoli reduces your risk of joint damage. People who have the highest levels of K are less likely to develop bone spurs and cartilage damage common in osteoarthritis. However, if you are on a blood thinner, check with your doctor about whether K is safe for you.

Green Tea: Potent compounds in green tea - EGCG and ECG - may help battle cartilage and collagen destruction in arthritic joints. They are also powerful flavonoids, known as catechins, that fight inflammation and some of the underlying mechanisms that mess with knees in OA (osteoarthritis) and RA (rheumatoid arthritis).

Bonus: Sipping it before you do that knee-preserving workout may help you burn fat faster!

Will Stevia be the new Magic Bullet?

While we on the topic of battling sugar, one cannot ignore all the sugar substitutes that are available to make our lives somewhat easier by not being totally sugar deprived.

Then I have this diabetic friend who will eat dessert but offset it by drinking bitter gourd juice.....not sure if that is the right solution!

I have already blogged about sugar vs sweetener but could not ignore this article in the Globe today on Stevia, which seems to be the new fad. Enjoy the read

Zap the Sugar!

There are so many ways to control blood sugar, but did you know that camomile tea not only helps to keep blood sugar stable, but also guards against the damage that high blood sugar can do. We know that very high levels of blood sugar can scour your arteries, weaken junctions and allow nicks between cells that cause inflammation and build up of plaque........often leading to a heart attack, stroke, memory loss, impotence etc. But camomile can change all that.......amazing!

Some other options to control blood sugar:
Broccoli - its rich in a compound called sulforaphane, reputed to cut blood sugar damage to arteries.
Cinnamon - this favorite spice may turn on insulin receptors and help your body use glucose better. Cloves and allspice may also prevent diabetes damage.
Spinach - people who load up on spinach have lower rates of diabetes, possibly because of its magnesium content.

Be SMART

In our quest for losing weight and staying healthy, its important to set a SMART goal and devise strategies for working towards it....... this goal should be realistic and achievable.

SMART goal needs to fit every letter of the acronym:
Specific: Not "lose weight," but "lose a pound a week for the next six weeks."
Measurable: Not just "walk more" but "walk for 30 minutes every day."
Attainable: Losing 20 lbs in one week IS NOT!
Relevant: The results need to be rewarding to you.
Time-based: Not just saying, "I must stop having dessert," or "I must quit smoking," - there has to be a specific day, as in "today."

Now that you have set your goal, figure out how you'll make it happen.......remember its the little steps that will get you there.

Fill Up The Right way!

I went on the weighing scale after a long time and was shocked to see that I had put on four pounds in the past three weeks! Not surprising though, since my eating habits had been somewhat erratic due to business and social commitments. I carry nuts with me because they are a healthy snack but can add on those calories and really should be eaten in moderation.

Drs. Roizen and Oz have a weekly column in the Toronto Star and their advice is lifestyle oriented and simple enough to follow. Here are some of their tips and strategies which I want to share with you.

If we feel the urge to munch, dip a piece of chewy wholegrain bread in the best olive oil that you can find and savor the flavor! Olive oil contains oleic acid, a monounsaturated fat that helps control your appetite. Upon reaching the small intestine, oleic acid triggers the production of oleoylethanolamide (OEA), another fatty substance, that finds its way to nerve endings that tell the brain: "Stop eating! You're full!"

Get a similar effect with these strategies:
•work off your appetite - aerobic exercise may make you less hungry.
•fire up your omelette - adding some red pepper to it could decrease the amount you eat during the day.
•chew gum - good way to control hunger pangs, fewer cravings for sweets and other unhealthy snacks.
•sleep - lack of sleep increases appetite (I learnt this the hard way!). Next time you want to snack, hit the sack instead!

Forget Weekend Binging

For those of you who think it is ok to binge on weekends, think again. Don't you wonder why your pants feel extra tight on Monday morning?

Weekend indulgences can add up to a nine pound gain in a year. People on diet or exercise routines have been found to not only eat more (and wrong) on weekends but also exercise less.

When you relax your routine, its not hard for the pounds to pile up. It takes 3,500 calories to put on a pound, which is a piece of cake (literally) or two.

On the other hand, cutting just 100 calories a day can have you losing close to 10 lbs in a year!

Next time you're meeting friends on the weekend, have a healthy brunch and don't skip the workout. Watch how easily those pants will fit you on Monday

Fit at 50

I blogged about certain fitness tips yesterday. Today I want to expand on it especially maintaining the best diet for an active lifestyle. This especially pertains to some of us as we approach our "golden years."

Below are some tips I picked up from the Globe and Mail, that had a whole section on "Fit at 50."

To get into top physical shape, fuelling your body is as important as training it.

Eating the right foods at the right times can optimize your physical performance and give you a competitive edge.

Though dietary needs vary from sport to sport, one formula holds true: A fitness-friendly diet must contain carbohydrate for fuel, protein to build and repair muscles and fluids to cool the body.

A fit body also relies on meeting daily requirements for vitamins and minerals, some of which change once you hit 50.

Use this nutrition guide to help you stay fit at 50 and beyond.

Fuel with carbohydrate: Carbohydrate-rich foods deliver glucose into your bloodstream for immediate energy; the rest is stored in muscles as glycogen – the primary fuel for all types of exercise. The more glycogen your muscles store, the longer you'll be able to continue training before feeling tired.

Include carbohydrate-rich foods such as whole grain bread, cereal, rice, fruit, legumes and dairy products.

During exercise, consume 30 to 60 grams of carbohydrate per hour to help spare muscle glycogen. Sports drinks, energy bars, bananas and fig bars work well. But remember, the balance must be maintained depending on intensity of exercise.

Increase protein: Protein needs increase with exercise, but not dramatically. Protein is used to repair muscle tissues and support a healthy immune system.

Endurance athletes require roughly 1.2 grams of protein per kilogram of body weight each day, while strength athletes need 1.3 grams per kilogram.

Good sources include lean meat, poultry, fish, egg whites, legumes, tofu, milk and whey protein. But don't overdo it. There's a limit to the rate at which protein can be synthesized into muscle.

Excess protein will either be burned for energy or tucked away as fat.

Fuel and recover: A pre-workout snack, eaten one to two hours before exercise, can help reduce muscle-tissue damage from weight training.

After any workout, eat a combination of protein and carbohydrate within 30 minutes, and again two hours later, to help your muscles recover, grow and re-energize.

Smart choices for pre- and post-workout snacks include yogurt and fruit, an energy bar or a small sandwich with lean protein. If you opt for a protein shake, mix it with a source of carbohydrate such as milk, soy beverage or unsweetened fruit juice.

Drink up: Drinking adequate fluids is essential for top athletic performance. Even slight dehydration can cause early fatigue during exercise. Every day, women should consume nine cups (2.2 litres) and men 13 cups (3 litres) of fluid.

While exercising, drink 125 to 175 millilitres of water every 10 to 15 minutes. Sports drinks are recommended during exercise that lasts longer than one hour to help replace lost fluid and electrolytes. They also deliver glucose to working muscles for energy. After exercise, replenish lost fluids by drinking 500 millilitres of liquid for every pound of body weight lost.

Boost calcium: At 50, daily calcium requirements increase from 1,000 milligrams to 1,500 milligrams. Getting enough calcium – along with a daily 1,000-IU supplement of vitamin D – will help maintain strong bones and prevent stress fractures.

Unless you're drinking five cups of milk a day (1,500 milligrams of calcium), you'll need to rely on supplements to ensure an adequate intake.

Get vitamin B12: Turning 50 also affects your vitamin B12 status. B12 is a nutrient that helps convert protein and carbohydrates into energy that muscles can use. Even a small deficiency can result in reduced performance and recovery.

Studies suggest that up to 30 per cent of people over 50 may not produce enough stomach acid to properly absorb B12 from foods. The daily recommended intake is 2.4 micrograms.

Include iron: Men and women require eight milligrams of iron each day to help maintain high energy and concentration. Good sources of iron include red meat, enriched breakfast cereals, whole grain breads, dried fruit, legumes, tofu and nuts. A daily multivitamin and mineral supplement will also help you meet daily iron needs.

Ten Commandments for Fitness!

I have not updated my blog in over a month because of travel and work load but am hoping to get back into the groove. There have been some good articles I have been reading and wanted to share some of this with you.

So I read these 10 tips for being fit in the National Post...pretty basic and simple to follow:

1. Drink plenty of water: By the time you realize you are dehydrated, its too late. Water is the best - fruit juices contain too much sugar. A glass of coconut water works well so long as you have the real stuff or a good organic brand (ONE - from Brazil) that is not sweetened. It is high in potassium (better than banana which is essentially sugar on a stick!), low in carbs and sugars and naturally replenishes the body's fluids after exercising.

2. Make sure you include dietary fibre in your diet. Fibre has many healthy benefits. It will make you feel full so you will not crave unhealthy foods.

3. When you feel hungry, try eating a few ounces of protein....this helps cravings as well.

4. Add variety to your diet. As I mentioned earlier, its good to trick the body. Fruit smoothies are good and easy to make. For example, use fresh or frozen fruit, protein powder and low fat milk or unsweetened juice. Great for post workout - at that time you can add banana/peanut butter.

5. Decrease sodium consumption (I know in India we tend to add too much salt to our food, but in the western world, its the sodium in canned and processed foods that can be harmful) -it leads to health problems such as hypertension.

6. Incorporate cardio workouts three to four times a week. To burn the most calories in the least amount of time, interval training is the way to go (bouts of vigorous exercise followed by bouts of mild exercise). Its always good to challenge the body.

7. Another way to optimize a workout regime is to include multi-joint exercises, such as squat presses. For general fitness and achieving a lean and toned figure, try full body workouts - you will burn more calories than training one or two body parts.

8. Mix it up. Doing the same exercise everyday is not effective. Try cross training - circuit classes, kickboxing, swimming, dancing and even yoga are good options.

9. Working the core is very important. If you continually think about engaging the core in exercising, your performance will be better. Use of stability ball, bosu or balance board will increase the intensity of the workout.

10. Challenge yourself! We all like to work within our comfort zones but to get optimal results, you will have to push yourself past where you usually stop exerting.

The Wonders of Garlic

Garlic has been touted as the "wonder herb" since the days of our great grandmothers.

It still remains one of the most versatile ingredients in cooking and adds a unique flavor to any cuisine. Taste aside, garlic has the reputation of also being beneficial for health and well being. To learn more on the benefits of garlic, click here.

While we are on the topic of garlic, here is a recipe for guilt-free, Caesar salad:

Caesar Dressing: (16 servings - 2 tbsp/serving - can be refrigerated in air tight container):
1/2 cup extra virgin olive oil
1/4 cup lemon juice
1/4 cup plain, low fat yogurt
1 tsp. minced garlic
1 tbsp capers or worcestershire sauce
1 tsp dijon mustard
1 tsp anchovy paste (optional)

Blend in food processor and drizzle oil for smooth consistency.

Salad: (serves 1 large or 2 small):
6 oz. grilled chicken breast (optional)
4 cups romaine lettuce torn into small pcs (or leave romaine hearts whole for gourmet look)
1/4 cup grated parmesan cheese
1 cup cooked/canned mixed or navy beans (this is good option for vegetarians)
2 tbsp. caesar dressing

Combine all ingredients in a large mixing bowl or arrange romaine hearts on plates and top with beans, sliced chicken breast and parmesan cheese.

Variations and options: I would recommend whole wheat croutons post workout. Lettuce can be substituted with spinach for healthy variation or add some radicchio for color. Boiled eggs can be added for extra protein.

Tip: when lettuce is torn with hands instead of chopping with a knife, it will keep longer.

Crunch Away That Belly!

Crunching is good for the belly.........and I mean crunching on crisp foods such as nuts, carrots and other naturally crisp foods (sorry, chips and spring rolls don't fit the bill).

The more you crunch, the better. People who crunched a serving of almonds 40 times were better able to suppress their hunger than those who crunched 10-20 times. It's possible that the act of chewing turns on the brain's satiety switch, making us eat less celery than cake. Even chewing gum helps people feel full longer, have fewer hunger pangs and sweet cravings.

But nuts and gum will not make a great lunch. When its mealtime, add crunchy or hard foods like broccoli, cucumber, carrot to the meal and watch yourself eating much less than having mashed potatoes....never mind the calories!

In a Nutshell, crunchy foods have less fat and calories, and more fibre than soft, creamy, caloric, make-your-waistline-bigger foods.

Legumes

Thought this article from the Globe and Mail would interest you.

They're foods with big health benefits, yet they're often neglected, relegated to the back of the kitchen cupboard. Legumes – chickpeas, kidney beans, black beans, navy beans, lentils – help regulate blood sugar, lower cholesterol and blood pressure, and guard against heart attack and cancer.

Now, a new study in the August issue of Diabetologia adds to the growing evidence that beans are good for you, especially if you have diabetes. It seems that adding beans to your diet can improve blood glucose control.

For people who have diabetes, controlling blood glucose is paramount in preventing long-term complications such as heart disease, nerve damage and kidney disease. For people with pre-diabetes, managing blood glucose levels can prevent a future diagnosis of Type 2 diabetes.

Diet is a key to blood sugar management, whether a person is taking diabetes medication or not. When added to a high-fibre diet or a low-glycemic diet (one with complex carbohydrates that allow the slow release of sugar into the bloodstream), legumes have been found to lower fasting blood glucose and insulin readings.

Research even suggests that eating legumes can substantially reduce the risk of developing Type 2 diabetes.

In the new study, researchers from the Risk Factor Modification Centre at St. Michael's Hospital in Toronto analyzed the results of 41 randomized controlled experimental trials to assess the evidence that beans benefit blood sugar control.

The trials were conducted in a total of 1,674 people with and without diabetes. The review included studies measuring blood glucose control when legumes were eaten alone, when added to a high-fibre diet, or when part of a low-glycemic diet.

When eaten on their own or part of a high-fibre or low-glycemic diet, legumes lowered fasting glucose and insulin levels. Legumes were also found to improve glycosylated hemoglobin (HbA1c), a marker for longer-term blood sugar control. (The HbA1c blood test provides an average of blood glucose measurements over the past six to 12 weeks.) In fact, when legumes were eaten as part of a high-fibre or low-glycemic diet, the significant reduction in HbA1c seen in people with Type 2 diabetes was comparable to that achieved by oral medications.

The blood-glucose-lowering effect of legumes was strongest for chickpeas. But benefit was also seen with black beans, pinto beans and red and white kidney beans. And it didn't take a large portion to see improvement in blood sugar control. Eating only a half cup (125 ml) lowered fasting glucose and insulin levels.

Legumes are an excellent source of fibre and vegetable protein, and contain slowly absorbed carbohydrate. With their low glycemic index, legumes slow the rise in blood sugar after a meal, fending off an outpouring of insulin.

Legumes are also a good source of many phytochemicals, some of which may aid in blood sugar control. Most beans are also chock full of folate, vitamin B6, magnesium, potassium, zinc and iron.

The health benefits of legumes go beyond diabetes control. Studies have revealed that eating legumes can help lower LDL (bad) cholesterol and reduce elevated blood pressure, and may even cut the risk of prostate and breast cancers.

The following quick tips will help you add legumes to your meals on a regular basis:

Toss cooked legumes into leafy green and pasta salads.

Add chickpeas to your favourite Greek salad recipe for a boost of protein and fibre.

Serve soup made from dried beans or lentils. Try minestrone, split pea, black bean or lentil soup.

Add cooked legumes to homemade or store-bought soups and stews.

Spread sandwiches with hummus, instead of butter or mayonnaise, before filling.

Add cooked chickpeas to grain dishes such as couscous or rice pilafs.

Add black beans to tacos and burritos. Use half the amount of lean ground meat you normally would and make up the difference with beans.

Add white kidney beans to a tomato-based pasta sauce for a Mediterranean-inspired meal.

Of course, in India there are a zillion ways to prepare lentils, beans and chick peas and is almost a staple. Just go easy on the ghee tadka!

Weight Loss Plateau?

Do you find yourself hitting a plateau after losing initial weight, even though you're exercising regularly and eating right? The best single word of advice is Variety (this is what my last few blogs/comments have been), or, make a change. Don't make the mistake of doing the same thing over and over expecting a different result.

Here are some basic tips:
1. Change your daily calorie intake:
Instead of consuming 1800 calories each day - you can mix it up. Eat 1600 calories one day, and 2000 calories the next. Also add variety to the food that you eat. For example, instead of eating two eggs, a toast and fruit every day for breakfast, try steel cut oats with berries (add whey protein), or a protein shake, or sausage instead of egg. As long as your meal contains some carb, protein and fruit/veg. Sometimes you can change your portion size - just keep your body guessing!

It also makes sense to change the balance of your meal. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.

2. Change Meal Frequency:
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often will boost the metabolic rate and will also prevent you from gorging since you will not be ravenous because of shorter intervals between meals. Just try to keep within the calorie limit.

3. Strength Training:
If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

4. Change Your Exercise Routine:
Instead of running on the treadmill at the same pace for 40 minutes, try interval training - anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise.

Instead of being obsessed with weight loss, give your body and mind a break and learn to eat intuitively since each person has a different body type and metabolism.

Eating Fruit

We are under the notion that fruit is healthy for us any time we eat it. Not entirely true - it's important to know how and when to eat fruit.

For example, fruit should not be eaten after a meal - it should be eaten on an empty stomach. If you eat fruit on an empty stomach, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other activities. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so. In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil. So please eat your fruit on an empty stomach or before your meals! You have heard people complaining - every time I eat watermelon I burp, when I eat durian (fruit from Asia with a foul smell yet delicious flavor) my stomach bloats up, when I eat a banana I feel like running to the toilet etc. - actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

There is no such thing as some fruit, like orange and lemon, are acidic, because all fruit become alkaline in our body, according to Dr. Herbert Shelton. If you have mastered the correct way of eating fruit, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. As well, eating fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruit and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look! 

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange. 

APPLE: An apple a day keeps the doctor away. Although an apple has a low vitamin C content, it has antioxidants & flavonoid which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruit & protects the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE: Sweetest medicine, eating 2 to 4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer. Caution - high in sugar content.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & potassium. 

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes. 

Curried Cauliflower

Simple Indian recipe:
1 med cauliflower (cut into florets)
1 med onion chopped
1 green chile
1/2 tsp. grated ginger
1/2 tsp ground coriander
1/4 tsp whole cumin
1/2 tsp ground cumin
1/4 tsp chile flakes (if you like it spicy)
salt to taste
1/4 tsp turmeric
1/2 cup chopped fresh coriander leaves
2 tbsp oil

Heat oil and add whole cumin and chopped onions. Saute until slightly brown then add ginger and saute . Add cauliflower, salt and turmeric and stir fry one minute. Then add ground coriander, cumin, red and green chile and cook covered on low heat until tender, but crisp. Add fresh coriander and serve.

Variety is the Spice of Weight Loss

Eating a variety of healthy snacks may curb the desire to eat. Research has also found that adults experience more cravings after following a monotonous diet versus a varied diet. Its easy to finish a bag of chips or a plate of donuts, but if the snack includes slowly digested carbs and protein, it will go a longer way with fewer calories. Keep healthy snacks with you at work so you're not hitting the vending machine, which is normally stacked with high calorie, high GI foods which cause premature hunger.
To read more, follow this link

Greek Style Nachos

Its time for another recipe - this one again, is a (healthier) variation to the traditional nachos. These nachos, however, are made with pita (whole wheat/grain) triangles toasted with olive oil, a sauce of yogurt and feta spiked with mint and lemon, a topping of ground lamb (optional), onion, cumin, and garnished with tomatoes, cucumbers and olives. You can substitute the yogurt/feta sauce with a loose hummus drizzle. Vegetarians could use hummus and an eggplant puree like baba ghanouj.

Recipe:
4 pita pockets cut into wedges
1/2 cup olive oil (preferably extra virgin)
4 oz feta cheese
1/2 cup yogurt
1/2 cup chopped mint
1 lemon
Freshly ground pepper
1 medium onion, chopped
1/2 lb ground lamb
1" ginger, grated
4 med. cloves garlic
1 tbsp. cumin
2-3 tomatoes, chopped
1 medium cucumber, chopped
1/2 cup kalamata olives pitted and halved (optional)

Heat oven to 360 degrees. Arrange pita wedges on baking tray and brush with olive oil. bake about 10 minutes turning once or twice. Sprinkle with salt.

In a blender or food processor, combine feta, yogurt, 1/4 cup olive oil, mint, zest and lemon juice. Sprinkle salt and pepper. Blend sauce until smooth.

Add oil to skillet and cook onions until soft. Add lamb, ginger, garlic and cumin and sprinkle with salt and pepper. Cook until meat is cooked, about 10 mins.

Arrange pita chips on platter and top with lamb, sauce, tomatoes, cucumber and olives.

BALANCE

I thought I was the only one confused with all the conflicting information on nutrition and weight loss. Jennifer Sygo, a dietitian in private practice at Cleveland Clinic Canada shares the same opinion!

Please read this link for clarification and most important, keeping the right balance.

Weight Loss with Carbs?

"Cut out your carbohydrates and you’ll burn up your fat" - Robert Atkins

This has been the new fad, almost a gold standard to losing weight and I must admit I have been a follower of a high protein, low carb diet myself. However I stay away from the "high fat" bit!

But recently, for the benefit of my veg friends we had an article on and Eco-Atkins diet: ScienceDaily (June 9, 2009) — Overweight individuals who ate a low-calorie, low-carbohydrate diet high in plant-based proteins for four weeks lost weight and experienced improvements in blood cholesterol levels and other heart disease risk factors, according to a report in the June 8 issue of Archives of Internal Medicine, one of the JAMA/Archives journals. A high-carbohydrate, low-fat vegetarian diet also resulted in weight loss but without the additional cardiovascular benefits.

Ok, this makes some sense.....out come the veggies and legumes! Steel cut oats and whole grain breads, which were thought to be good choices are excluded from grocery lists.

Now, a little over a month later, there is YET another study.........this time touting the benefits of CARBS!

My dear friends, all this research is not meant to confuse, but just help you, at the end of the day, to make healthy choices!

Is BMI the Gold Standard?

So how do people like us who train follow this index? 

Read here

RELAX

"Sleep is the golden chain that ties health to our bodies" - Thomas Dekker

This is so true! We keep talking about the correlation between diet, exercise and health but ignore the fact that sleep is just as important. It is so hard to focus when one is sleep deprived, let alone feeling tired and listless. I always thought I could function with 4-5 hours of sleep - even though I can work all day, my focus and attention span is largely compromised.

Rohan sent me this link that I want to share with you ..............interesting read!

Make sure to go through the comments.

Keeping Weight on Track

Being on vacation makes it harder to stick to a schedule and our eating and exercise routine usually takes a beating.

But whether we are traveling overseas, taking a road trip or going to the cottage, we can maintain a healthy lifestyle without giving up on those specialty treats. All you have to do is follow these strategies

Burger with a Twist

Its ironic how we Canadians look forward to summer while our friends in India are flying off to cooler destinations. Regardless of the weather, its always fun to bbq this time of the year - its easy, not messy and most important....healthy. The other day I came across this recipe which caught my attention. Its just a burger but it seemed to have a zing to it and of course I added my little twist! Try it out and let me know what you think.

Mediterranean Lamb Burgers: (serves 4)

Ingredients:
Salsa:
1/4 cup chopped green olives
1/4 cup oil packed sun dried tomatoes
2 tbsp. capers (optional)
1/4 cup chopped red onion
1/4 cup fresh parsley 1 tsp. chopped garlic
1/4 cup olive oil
salt and freshly ground pepper

1/4 cup feta cheese crumbled
750 gms. ground lamb (or chicken which is lighter)
1/2 cucumber sliced
1 tomato sliced
leaf lettuce
1/4 cup tatziki (yogurt, garlic, salt, dill, feta - blended)
4 pitas

Preheat grill. Combine olives, sun dried tomatoes, capers, onions, parsley, garlic and olive oil in food processor until chunky. Season with salt and pepper. Stir half cup salsa into chicken and add the feta. Divide into four portions and make 1" thick patties. Grill patties 4-5 mins. per side until no longer pink. Garnish with lettuce, tomato, cucumber and a dollop of tatziki.

Caution: The meat mixture will be soft and juicy so turn carefully on the grill.

Adding recipes are a nice break to blogs.......especially since some health/wellness topics can become somewhat dry.

Butter vs Margarine: Which is Healthier?

Butter and Margarine are both versatile and can be used for cooking or to spread over that freshly baked multi whole grain roll. In terms of one being healthier than the other is still debatable. Although margarine was once thought to be the healthy alternative to butter, it has received some bad press recently due to some brands containing hydrogenated oils or trans fats.

The biggest drawback to margarine is that some brands contain trans fats which have been shown to increase the risk of heart disease, probably by lowering levels of HDL, the good cholesterol and raising LDL, the bad cholesterol. When shopping for margarine, look closely at the ingredient list to see if it mentions partially hydrogenated oils or fractionated oils. Even if a margarine lists zero grams of trans fats, it can still have small amounts of these unhealthy fats. Solid margarines are the most likely to be high in trans fats. The more liquid the margarine, the lower the trans fat levels, in general.

Butter is usually higher in saturated fat

The other fat that can increase your risk of heart disease are saturated fats. Butter tends to be high in saturated fats and that is why margarine was considered the healthy alternative. For example, most solid butter products average around seven grams of saturated fat whereas some margarines such as I Can’t Believe It’s Not Butter Light have only a single gram. Some margarines may still contain high levels of saturated fat, so read labels carefully.

Butter has additional nutritional value margarines don’t have

Butter contains key nutritional ingredients including antioxidants which can help to offset free radical damage to cells. It also is a source of vitamin D and calcium as well as selenium. Another key component, conjugated linoleic acid, is thought to help maintain lean body mass, prevent weight gain, and may reduce the risk of certain types of cancer. The fats found in butter also help to aid in the absorption of certain vitamins and minerals consumed in the diet.

So what Is the best alternative?

One option is to select a light or whipped butter which is generally lower in calories and saturated fat than regular butter. Another option is to use tub based margarines that are free of trans fats. These tend to be low in saturated fats and can serve as a reasonable butter substitute for cooking and spreading on toast. Whichever choice you make, the magic word is Moderation!

Multigrain vs Wholegrain Bread

Seema has asked me this question and I am sure many of you probably think there is not much difference between the two - or that both are just as healthy.

Multi-grain simply means the bread is made from two or more (sometimes up to 11) different types of grain like wheat, oats, barley, flax, rye etc. However the term gives no indication if the whole grain was used, or if the grains were refined in any way. On the other hand, whole grain means the bread or baked good includes the nutritious bran and germ of the grain. So the product contains the fiber, magnesium, vitamin B6 and vitamin E and other important phytonutrients. You're getting all the grain has to offer; it has been stripped of nothing.

No matter how many grains are involved in a multi-grain bread, if the grains have been refined and the bran and germ of the grain have been removed you are missing out on valuable nutrients. So read your labels carefully and look for products with the whole grain stamp.

Irresistible Frittata

Sharing recipes always has a way of becoming interactive, with people sharing views, offering suggestions or even asking for more info.

Today's pick is an all-in-one Frittata - another healthy breakfast option!

A Frittata is a type of Italian omelette (looks like a pizza) that often features meats, cheeses and veggies, making it a great way to get all your breakfast nutrients in one simple dish.

Try the one featured below and let me know what you think.

The All-In-One-Frittata (serves 4)
•1 cup egg whites
•3 whole eggs
•pinch salt & pepper
•2 cups spinach
•1/4 cup broccoli florets (cut small)
•1/4 cup zucchini
•1/4 cup green onions
•1/4 cup green and red peppers
•1/4 cup mushrooms
•1/2 cup cheese (feta/havarti/cheddar)
•1/2 cup any low fat deli meat (ham/turkey sausage)
•1/4 cup pumpkin seeds
•cooking spray

Turn oven on to broil.
Whisk egg whites, eggs, salt and pepper. Heat non stick frying pan (with heat resistant handle) on stove and lightly spray oil. Add onions, peppers, zucchini, mushrooms, broccoli, pumpkin seeds and spinach. Saute 1-2 mins. until tender (but not too soft). Evenly pour the egg mixture over the vegetables. Cook for a couple of minutes until the top of the mixture begins to bubble. Evenly spread the cheese and deli meat/sausage on top of the frittata. Place pan in oven until egg is cooked (approx. 2-5 mins). Remove from oven and serve with multigrain toast.

Can Healthy Food Taste Good?

Most people have this misconception about food - it either tastes good, or its good for you - the two shall never meet. Unfortunately that drives some people away from eating healthy altogether. Others who are more determined will eat miserable tasting food in an attempt to lose weight or accomplish some other health or physical goal. This very often results in failed diets since it is hard to keep forcing yourself to eat food that is not palatable.

I have been reading and speaking to nutritionists, and am more and more convinced that food can both be good and taste great at the same time. Very often it is simply by modifying your diet or substituting ingredients with healthier options (yogurt based dips and dressings, grilling meats instead of frying etc.). Once you enjoy eating healthy food it will be easier to make healthy eating more a lifestyle than a diet. This is key to sustainable weight loss as well as general physical fitness and good health.

My next few blogs will focus on some healthy, easy to make recipes with ingredients that are universally available (not sure if my FB friends in India have access to quinoa or steel cut oats).

Start your day with this breakfast to boost your energy for the day.

Walnut Apple Berry Oatmeal
1/2 cup steel cut oats (better than reg oatmeal)
1 cup water
1 cup low fat milk (optional and can be substituted with water or soy milk)
2" stick cinnamon
1 apple - cored and cut into small pcs.
1/2 cup seasonal berries (strawberries, blueberries, blackberries)
1/4 cup crushed walnuts
1 tbsp. maple syrup
1 scoop whey protein (at least 25 g protein)

Soak the steel cut oats for 30 mins. Boil with water and milk and add the cinnamon. Reduce heat and simmer until oats are cooked and liquid is absorbed (steel cut oats take approx 35-40 mins to cook), stirring occasionally. Remove from heat and mix in apples, walnuts and maple syrup. Dissolve whey protein in a little water and add to oatmeal. Garnish with berries and serve.

You will notice, this bowl of oatmeal contains the three essentials - protein, (good) carbohydrate and fruit. ENJOY!

Health Tips

Its been a long time since I updated my blog but I have been busy moving offices. While moving, schedules tend to get thrown off especially meals. A couple of weeks ago, I attended a cooking demo organized by SAPNA (South Asian Professional Network for Awareness), and along with rustling up some healthy yet delicious Thai dishes, nutritionist Sunita Menon compiled some basic health tips that are easy to follow. Just thought I would share them with you.

First thing in the morning:
•start off the morning with a tonic (one cup
hot water, one tsp. raw honey and half lemon or lime) to get your digestive enzymes going.
•eat breakfast after a bowel movement.

Snacking:
•snack on 5-10 fruit and veggie servings throughout the day
•pack fruit and vegetables with you to snack on at your desk and on your commute to
and from work.
•nuts and seeds - two tbsps or 1/4 cup (in moderation)
•yogurt - one cup
•dried fruit i.e. prunes, dates, figs, apricots etc (limited quantities - while being
nutritional, they are high in sugar).

Digestive Aids:
•lime or lemon - half
•papaya - 1 cup
•cardamom - 3-4
•cummin seeds - 1 tsp.
•turmeric - 1/2 tsp.
•black whole pepper - 1/4 tsp.
•fresh cilantro - 1/4 cup
•fresh basil - 2 tbsp.
•ginger - 1" piece

Signs and Symptoms of Imbalance:
•bloating/burping
•flatulence/constipation/diarrhea
•eczema
•headache/joint pain
•fatigue/aches and pain
•losing/thinning hair
•weak/brittle nails

Some Illnesses due to poor diet:
•diabetes
•hypertension
•thyroid imbalance
•arthritis
•irritable bowel syndrome

In conclusion, here are the Top 10 Health Tips:
1. Drink plenty of water - 6-8 glasses a day
2. Exercise - at least 20 minutes a day
3. Eat six small meals a day
4. Fruit & veggies - 5-10 servings per day
5. Reduce red meat intake- incorporate more fish and poultry into diet
6. Eat more fibre - whole grains, unpolished rice, quinoa etc.
7. Ensure regular bowel movement daily
8. Sleep - six to seven hours/night
9. Laughter - practice laughter yoga
10. No stress - try to meditate 10 minutes every day

The Skinny on Fats (Oils)

Since I am on the topic of healthy fats, it's a given to now discuss Oils.

It's always a challenge to pick what we think is the healthiest oil, but a heart healthy oil (olive oil), may not be the best choice (try frying an egg in olive oil).

We also know that a higher consumption of saturated fats, mostly found in animal foods, can increase LDL (bad) cholesterol. However, saturated oils like palm and coconut, also raise cholesterol, but in this case, HDL, which is the good cholesterol.

The oils we normally use for cooking contains polysaturated or monosaturated fat - these are good substitutes for saturated fats. In fact, monosaturated fats not only help raise HDL, but is a good source of fat for diabetics since it helps the body control glucose.

In terms of nutrition, the healthiest oils are the ones rich in monosaturated fat, phytochemicals, and alpha linolenic acid. Some of these include, extra virgin olive oil, canola, peanut, flaxeed, almond, and walnut oil.

More interesting facts on oils here

Nutty Myths and Facts

We have always perceived nuts to be a weight enemy because of its high caloric/fat content. But really, its the perfect snack if taken in moderation (magic word) along with a healthy fruit (apple), yogurt, low sugar/GI cereal (steel cut oats anyone?).

Many of us have the notion that "fats make you fat"..............I remember dad chiding me every time I refused to put home made butter on my phulkas. He would say " fats are not fattening, cut the carbs" and I thought he was nuts (no pun intended).

In a nutshell, go ahead and indulge in those almonds and walnuts - they not only ward off weight gain but can also control your cholesterol and reduce the risk of heart disease.

As usual, I like to support my blogs with an article I have read recently. To read more, click here

Dieting is Not a Quick Fix to Losing Weight

A healthy lifestyle is no longer a one-sided point of view, but rather a conscious decision.

I don't want to keep sounding like a broken record but I cannot emphasize enough the importance of healthy eating more as a lifestyle rather than a quick fix. That is the only way to see long lasting results.

There is no quick fix!

Most diets that are advertised are based on calories in versus calories out, some in a more healthy way than others.

Of the different diets that are being publicized right now, the low glycemic diet is one of the better ones. It focuses on eating the types of foods that help keep you full longer, which will obviously reduce what you are going to eat. This would work well with diabetics too since the same foods will help control blood sugar.

The article I read the other day in the Star Phoenix is a perfect summary of all my blogs. To read it follow this link

Pump That Iron!

Pumped any iron lately? If not, you may want to consider it. Resistance exercise is a great way to round out your aerobic workout, help you stay strong and lose weight. Women, this is especially important in our pre/post menopausal years, when we start experiencing loss of bone strength and find it harder to lose abdominal fat.

What is resistance exercise?
It is any exercise where muscles contract against an external resistance with the objective of increasing strength, tone mass and/or muscular endurance. The resistance can come from dumb-bells, weight machines, elastic tubing or bands, cinder blocks, cans of soup, your own body weight (push ups), or any other object that forces the muscles to contract. You will see the results over time.

I usually like to support my blog with related articles that I have read recently. Here is one that may be of interest to you.

Warm and Fuzzy Is the Way To Go

How about a little diversion from healthy eating. Today, I was reading an article that shows a co-relation between personality, and food and sex drives. In other words, the part of the brain that makes us crave food and sex may also help determine if the person is warm and sentimental.

Bet this tweaked some curiosity.........read more on this here


So the moral of the story is..........when you date warm and fuzzy people, you are bound to be satisfied!

Simple Diet rules

My last couple of blogs have been quite verbose, so for those of you who don't have the time or patience, here are some tips in a nutshell:

• pay attention to colour, caloric content and portion sizes
• every meal should have a balance of vegetables, (whole) grain and protein
• avoid creamy sauces/gravies
• the more vibrant the colour of food, the more antioxidants they contain

Eating healthier also improves skin, boosts energy and balances the mind!

If you want to read more, follow link here

SUPER HEROES

Yesterday I wrote about the pitfalls of additives in our food and how we can educate ourselves while shopping for processed items.

Today, I will focus on foods or Super Heroes that have endured the test of time, is full of nutrients and is unrefined, unprocessed and preservative free. These Super Heroes or Superfoods can actually prevent disease and, at high doses, may even fight disease.

Below are some of my top picks:
1. Raw Nuts - are a good source of calcium, protein, zinc, vitamin E and the Bs, magnesium and healthy fats. Two unshelled Brazil nuts contain the recommended daily dose of selenium and a daily intake of 1/4 cup of other raw nuts are good for overall health and weight control.

2. Seeds - such as hemp, ground chia (salba) and ground flax, are a good vegetarian alternative to fish oil, as it is packed with omega-3s, as well as phytochemicals, antioxidants and fibre. They bolster heart, brain, skin and intestinal health. Also helps to balance hormones, fight constipation and reduce cholesterol.

3. Raw Garlic - rich in vitamins B and C, magnesium, selenium, and chromium. Garlic is good for the heart, helps to thin the blood, balance blood sugar, lower cholesterol as well as blood pressure.

4. Beans or Legumes - such as chick peas, black beans, lentils and bean flours. These are a good meat alternative, high in protein, the B vitamins and fibre.

5. Dark Leafy Greens - such as spinach, kale, swiss chard, broccoli etc. These are sources of vitamins K, C, A, E and the Bs, potassium, iron, fibre, calcium, beta carotene, chromium and lutein. Good for eyes, bones and joints, nervous system, memory and heart.

6. Brown Rice - full of Bs, magnesium, iron, chromium (a blood sugar regulator) and phosphorus (moves energy around the body to the muscles). Brown rice is slower to digest, which makes us feel fuller and it will not cause a spike in blood sugar.

7. Cold-Water Fish - rich in omega-3 fatty acids and calcium. Healthy fats are good for almost every system: brain, eyes, heart and skin. They also have anti-inflammatory properties, which is good for intestinal health and auto-immune disorders. The calcium found in the soft bones go straight to the bones and teeth.

8. Quinoa - a whole grain with a delicate nutty flavor, originates in the Andean region of South America. It's a super grain because it is a complete protein, containing all eight essential amino acids necessary for human growth and development.

9. Edamame - are fresh green baby soybeans, which are typically prepared by boiling in salted water and served whole. Edamame contains protein, which helps stabilize blood sugar, and omega-3 fatty acids, which can help combat depression. According to a study from the University of Alabama, soy protein may also help prevent the accumulation of belly fat in postmenopausal women.

10. Coconut Water - is the clear liquid found in young, green coconuts. A popular drink in tropical countries, fresh coconut water contains iron, calcium, magnesium, more potassium than a banana, and some amounts of sodium and glucose. It is a natural isotonic beverage, which means, its salt concentration matches that of the human body. Being so chemically similar to the electrolytic balance found in our blood makes it an ideal beverage for rehydrating after exercise, which in turn can enhance concentration and prevent headaches and aching muscles.