Nutritionist Richa Anand tells you how to correct your diet pattern

DAMAGE CONTROL

Nutritionist Richa Anand tells you how to correct your diet pattern after giving in to those sinful yet oh-so-tempting treats

 There is no food that can be classified as good or bad as long as moderation is the key, but it is indulgence that wears the devil's horns. While most of us are quick to succumb to temptation, adopting a 'strict control formula' is not exactly practical either. Dietician Richa Anand gives you tips on setting things right, once you have indulged to your heart's content.
CHEESY PIZZA WHY IS IT BAD?
The pizza base is made out of flour, which has little or no fibre. This causes a rise in the body's sugar level. Secondly, the butter (coating the base) and the cheese (layered on top) get coated on the inner lining of the arteries because of their high fat and cholesterol content.
KICK IT OUT
Your next meal should be a plain bowl of steamed vegetables to compensate for the fibre. You can couple it with some brown rice or multi-grain bread. Combat the increase in sugar levels with a small glass of bottle gourd or celery juice.
CHOCOLATE CAKE WHY IS IT BAD?
The gooey chocolate cake craving is one of most difficult to deal with. Be it a depressing result or a happy celebration — the brain imm e d i a t e l y starts sending signals and your hand is dialing the nearest bakery! The chocolate cake has more devils than you can count. Butter, flour, eggs, cream, sugar, chocolate…the list goes on. All of these ingredients are high on calories, low on fibre and take a long time to get digested.
KICK IT OUT
The best meal to beat the constipation caused by a chocolate cake is a bowl of piping hot vegetable stew teamed with whole grain bread or jowar/bajra rotis or barley soup.
AERATED DRINKS WHY IS IT BAD?
These are best avoided. Most aerated drinks have harmful chemicals that can cause severe acidity and teeth erosion. Their diet version thankfully has the goodness of being sugar free but the chemical level does not change.
KICK IT OUT
Beat the acidity by drinking gallons of water throughout the day. You could also have a tall glass of butter milk, cold milk, coconut water or apple juice. These will help relive the stomach uneasiness.
CHAAT
WHY IS IT BAD?
A foolproof way to invite stomach infection is to gorge on street food chaat. Most chaat items have at least one fried ingredient, either the papadi or samosa or sev. These are high on cholesterol that will choke your arteries in the long run. Secondly the chutneys are seldom made with pure water. Eating chaat can lead to stomach distension and acidity.
KICK IT OUT
A plain glass of cold milk will help fight the acidity. Your next meal should be a bowl a moong dal khichdi or sprouts salad. These foods contain Vitamin B and E that help eliminate acids out of the body.
ICE CREAM
WHY IS IT BAD?
Ice-cream ranks first in our comfort food list. But apart from the temporary satisfaction, it does nothing for your system. Unless your ice-cream swears to be made from real milk (in which case it's a good source of class one protein). Else, you are just adding to your fat intake. Secondly most ice-creams have colour and p r e s e r v a t i v e s that meddle with the digestive juices, making it difficult to process.
KICK IT OUT
Gulp down a glass of masala chaas with a hint of ginger or jaljeera — these will aid digestion. Your next meal should be a bowl of palak soup with a slice of rye bread which will ensure smooth bowel movements.
CHINESE FOOD
WHY IS IT BAD?
Most Chinese meals are cooked with a generous sprinkling of ajinomoto whose hazards are wellknown. Apart from being chemically active, ajinomoto's reported to have a deteriorating effect on the brain. Secondly Chinese food is high on sodium and the rice or noodles are generally polished, so the fibre is lost. It can lead to water retention, constipation and even acidity.
KICK IT OUT
Water and green tea is the best way to detox the body. Balance the excessive salt intake by consuming a glass of coconut water. Make sure you end your day with a bowl of mixed fruits. Fruits such as papaya, peach, musk melon and pear too help ward off severe acidity.
(Richa Anand is a consultant dietician at Dr LH Hiranandani hospital, Powai)

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Kids’ health needs tender loving heart

Mumbai: Asmita Walve never realised that a delay in her daughter's heart treatment would have such serious consequences.
    An operation to fix her 18-month-old daughter's malfunctioning heart was delayed due to several external reasons and when it finally took place last month, it resulted in complications that damaged 30% of the child's brain. Today, Sakshi Walve eyes vacuously stare into the space, without a flicker of recognition even when they rest on her parents. "She doesn't even respond to her name being called out or to any other stimulus,'' says Asmita, trying to fight her tears back.
    Sakshi's story is a proof of inadequate paediatric cardiac care in the city. Though 2 lakh children are born every year with congenital heart ailments, the public sector hospitals are too busy with adult heart problems—an epidemic in the country—to handle children's cases. In the private sector, there are only a handful of options and all of them come with a hefty price tag.
    Sakshi's operation was twice scheduled at civic-run KEM Hospital in Parel, but didn't take place. She was finally operated upon at Wockhardt Hospital in Mulund and it took her parents Rs 4.21 lakh. "We have paid Rs 2 lakh that we managed to collect from various sources. But don't know how to raise the rest of the amount,'' said Ajit Walve, who works as an office assistant with a monthly earning Rs 6,550.
    So, what ails paediatric heart care? Dr Prafulla Kerk-ar, head of the cardiology department in KEM Hospital, said, "None of the civic hospitals here has a separate department for paediatric cardiology. We have two senior doctors in our department who perform surgeries on children twice a week.''
    JJ Hospital, on an average, performs 50 pediatric heart surgeries per year. "We need more funds and more surgeons with expertise who can do the job faster,'' said Dr Bansal, head of cardiology in JJ Hospital.
    Long waiting lists are the order of the day. "We deal with a large number of patients whom we treat on the basis of the seriousness of their cases. If a patient needs an operation urgently, we perform it immediately. Otherwise, the number of cases is so large that patient may have to wait for five to eight months for an operation,'' Dr Kerkar added.
    Take Sakshi's case as an example. Her problem was first diagnosed when she was three months old. "The doctors told us she had tetralogy of fallot (a malformed heart that let impure blood contaminate the pure blood). We took her to KEM Hospital in November 2007 and were given a date in May 2008 for the operation,'' said her father Ajit. But Sakshi could not be operated upon at that time due to an infection, as a result of which the surgery was slated for October 2008.
    "In October, we were told to deposit Rs 60,000 or the hospital would not conduct the surgery. As we failed to get that amount, the doctors discharged her and told us to come back after arranging the money,'' said Asmita.
    In early 2009, the family consulted a private doctor who said that any delay would cost Sakshi her life. "It was no use going back to KEM Hospital as they would have given a date some six months later. So we borrowed and sought help from the hospital's social workers to raise the money,'' said Ajit.
    Sakshi was admitted to Wockhardt Hospital on June 29 and was operated upon three days later. But during the operation, her blood pressure dropped to a dangerous level, affecting the flow of oxygen to her brain. "As a result, 30% of her brain was damaged,'' said Asmita.
    Dr Suresh Joshi, chief pediatric heart surgeon in Wockhardt Hospital, said that there were four defects in Sakshi's heart. "We had to perform an open- heart surgery, which should have ideally been done a few months ago,'' he said. However, he added that "in such cases, the patients recover on their own''. The Walves are waiting for the moment Sakshi returns to her normal self, but the bills are mounting.
Andhra govt succour Andhra Pradesh has an insurance scheme for children in BPL families. "The premium for poor families is paid by the government. Each child who needs a heart surgery is paid Rs 2 lakh by the government. They can then get the operation done in a government or a corporate hospital,'' said leading paediatric surgeon Dr K S Murthy from Innova Children's Heart Hospital in Hyderabad.

Sakshi Walve

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EASE YOUR TROUBLES THROUGH YOGA

If the current job situation is getting you down, try going the spiritual way - BHARAT THAKUR, YOGA EXPERT    Recession stress is just a state of mind. Obviously the economy is down and people are losing jobs. But it all depends on how you deal with it. If this recession is making you nervous and giving you sleepless nights, it means that somewhere inside you there is a lot of fear. Pause for a second and try to think this over. If you ever bought a stock in a particular company because it was a good company, and then due to the economy the entire  market falls, what do you do? Do you sell your stock and take a loss? Or do you have faith that if the company is good, the stock will come up at the earliest given point. I am not sure which choice would be wise. But your choice will definitely tell you a lot about you mental condition.      Yoga and meditation is nothing but using techniques to become aware of the modifications of your mind. Patanjali defines yoga as 'yoga chitta vritti nirodha' which means yoga is the process by which we can stop the modifications of the mind. What are the various modifications? There are many like dreaming, wrong thought processes, imagination etc. And only when your mind is silent and calm can you make the right decisions in life. For example, you may have lost your job. Take this as a time to reevaluate your career. Is this what you enjoy doing? Do you have a passion for your job? If yes, then you will certainly be able to find another job. Maybe you need to expand your skill set. If you find yourself demotivated to find another job, maybe you would like to try something different? It all depends on your situation.      The first step of yoga is to leave your worries behind. Meditation is the art of stopping one's mind from thinking and moving inwards into a peaceful state where your situation of life does not affect your mental state. Panic is the worst thing that can happen to you. Fear might be building up and waiting to take you into a panic attack. A simple thing you can practice is to become aware of your breath. According to the yogis, your breath is the clearest indicator of your mental state. If your breath is fast and unsteady, you can do simple breathing exercises to bring it back to normal. If you are tense and your body is stiff, you can do simple stretches and asanas to relax your body. You can practice bandhas (neuromuscular locks) which balance your hormones and bring your entire system to its optimum level.      Just remember that all the economies of the world go through ups and downs. It's part of the natural process like different seasons — summer, monsoon and winter. It's a time to get creative. It's a time to get fit. It's the time to take out time for yourself and get back your focus towards your career.      Remember, every low is a method to prepare you for the next high. Practicingyoga means to never lose your balance – not in a high nor in a low. Stay cool and enjoy the moment for what it offers you. Time will pass and before you know it, the season will have changed.

Lower IQ raises risk of heart disease

HEART OF THE MATTER

Washington: A new study, conducted by researchers in the UK, has shown that having a lower than average IQ is in itself a risk factor for heart disease.
    In the study of over 4,000 people, David Batty and his colleagues at the University of Glasgow and the University of Edinburgh found that IQ alone explained more than 20% of the difference in mortality between high and low socio-economic groups.
    The researchers found that the results were the same even when known heart disease risk factors were taken into account. "We already know that socio-economically disadvantaged people have worse health and tend to die earlier from conditions such as heart disease, cancer and accidents," BBC News quoted David Batty, who led the study for the Wellcome Trust and the Medical Research Council, a saying.
    "Environmental exposures and health-related behaviours, such as smoking, diet and physical activity, can explain some of this difference, but not all of it," he added. The research team studied a group of 4,289 former US soldiers from all walks of life. As expected from past trends, those on low incomes and with less education had a higher risk of dying from cardiovascular disease.
    However, when the researchers took into account intelligence or cognitive function, commonly referred to as IQ, and controlled for nine other known heart disease risk factors, IQ alone explained 23% of the differences in mortality between the highest and lowest socio-economic groups in the study.
    They offer several possible explanations for this - low IQ scores might simply be a marker of underlying poor health or intelligence might lead to greater knowledge about how to keep healthy. Batty said, whatever the explanation, the findings imply the IQ of the public should be considered more carefully when preparing health promotion campaigns.
    The study has been published in the European Heart Journal. ANI

HEALTH BENEFITS OF TOMATOES

 Free radicals in our body can be flushed out with high levels of lycopene, which is found abundantly in tomatoes. Several types of cancers can be fought by high levels of lycopene.
    Researchers have discovered that men who consumed 10 servings of tomatoes a week can cut the risk of developing prostate cancer by 45 per cent and seven servings of raw tomatoes a week, lower the risk of developing rectal colon or stomach cancers by 60 per cent.
    Cooked tomatoes are richer than raw ones — cooking tomatoes in olive oil allows your body to absorb the lycopene better.
Tomatoes do not lose their nutritional value after being cooked.
    They're are rich in potassium and contain niacin, vitamin B6, and folate, which are great to have a healthy heart.
    Tomatoes are rich in two anti aging free-radicals — iycopene and beta carotene. These nutrients are enhanced when tomatoes are heated or cooked. While picking up tomatoes, make sure you choose ones that come in the brightest shades of red — these have high amounts of betacarotene and iycopene.
    Since they contain lots of fibre and are low in calories, tomatoes are a great food to include in your diet if you're keen on losing some pounds.
    Betacarotene gets converted into vitamin A once you eat it. Vitamin A helps in the development of healthy skin, hair and aids vision, development of bones and teeth.

Kardashian’s diet secret out

 Kim and Khloe Kardashian are launching their own diet cleanse. The US reality TV stars have created a supplement and Kim insists it is the only product of its type she has been able to use. She said: "It's a lemonade-based cleanse. It's ready to go! Khloe has lost 20lbs off it. I tried the pepper ones for literally half a day. I couldn't stick to it! But I can totally do this." Khloe, 25, is thrilled with her new toned figure, but added the change in her physique is also down to a new fitness regime. She explained: "I try to do 30 minutes of cardio, mandatory. Obviously if I have more time, I want to do weights, but really cardio is what works for me. Cardio leans me out, and still works muscle definition too. "I eat whatever I want until noon. From noon on, I watch what I eat. I only drink champagne. 100 calories in a glass, and I'm good." Kim has also been discussing her ever-changing hairstyles. The 28-yearold stair recently sported a blonde flowing look, shortly followed by a short brunette bob, and revealed she loves nothing better than switching her style. She wrote on her blog: "I love experimenting with hair looks! It keeps things interesting and new, and thanks to the amazing and talented hair stylists who create my looks, I know I'm always in good hands and my hair will always look red-carpet ready!"

WATER BABY! Kim Kardashian

Nourish your bones!

Body BASICS

Maintaining your bones with diet and excercise keeps you fit for longer!

Did you know that 90 per cent of the calcium in a human body is stored in our bones and teeth? Calcium is an extremely important mineral as it helps in the development of a healthy body structure/ skeleton early in life. It minimises weakening of bones as one ages. A balanced and nutritious diet, rich in calcium and vitamin D, helps in absorbing calcium and is a must for maintaining healthy bones.
INSUFFICIENT DIETARY CALCIUM CAN BE HARMFUL I
It results in greater demineralisation which leads to further reduction of calcium from the bones. A calciumrich diet also helps in maintaining proper blood pressure, heart beat and nervous system. Research has also revealed that there is a positive correlation between calcium intake and the incidence of premenstrual syndrome. This mineral plays a vital role in controlling osteoporosis, a condition in which deficiency of calcium leads to weak and fragile bones, further increasing the incidence of fractures in elderly people. Excess weight, obesity also tends to worsen this condition.
CALCIUM IS RECOMMENDED FOR EVERYONE I Including pregnant or breastfeeding women, who should include the specified quantity of calcium in their diets: Infants — 300 mg Children — 600-800 mg Adults — 1000 mg Pregnant women — 1300 mg L a c t a t i n g mothers —1300 mg Post-menopausal women —1200 mg
SOME FOODS THAT ARE A RICH SOURCE OF CALCIUM ARE I Cheese, tofu, yoghurt, calcium fortified soy drink, orange juice, canned sardine and also fresh fish. Soy products are highly recommended for postmenopausal women as they help in building strong bones. Chinese cabbage, turnips, mustard greens, dried figs, soy nuts should also be included in regular diet. Avoid excessive intake of animal protein, as it obstructs the absorption of calcium.
VITAMIN D IS IMPORTANT FOR HEALTHY BONES I
It helps in calcium absorption. An hour of direct sunlight everyday is ideal for the human body. Fish oils and eggs are also a rich source of vitamin D and should be included in the daily diet. Excessive alcohol should be avoided as it reduces the ability of the bones to absorb vitamins and calcium. Regular exercise in any form, running, skipping, aerobics, tennis, weight training and brisk walking is a must for healthy bones.
(Jyoti Arora, team leader — nutrition & dietitics, Artemis Health Institute, Gurgaon)

BODY LANGUAGE

You need not undergo complicated scans to detect signs of disorder. Your bulging eyes or bleeding gums are indications of ailments to come. Dr Hemant Thacker tells you about the warning bells our body rings

Did you laugh it off when your child called you a frog because of your bulging eyes? Or were you just 'mildly surprised' why chapped lips came visiting you in summer? It's time you pay attention to something you're going to live with your entire life – your body.
    Intriguing as it sounds, our bodies have mechanisms smart enough to indicate diseases much before they afflict you or simply warn you of your improper food habits. We jotted a list of common symptoms noticed among people. Dr Hemant Thacker explains how the stressed, ignorant Mumbaikar needs to heed to these alarm bells, to save time and money nursing ailments.
BRITTLE NAILS
WARNING OF
Malnutrition, vitamin deficiencies, abnormal calcium levels or simply bad hygiene.
WHAT YOU CAN DO
Re-check your iron and vitamin levels. You may
    have to increase your intake of iron, calcium and multivitamins (have more milk and greens). You could also have contracted a mild fungal infection. However, press the panic button only if more than 50 per cent of your nails
    are brittle.
BULGING EYES WARNING OF
Hyper-thyroidism. You may also be suffering from sleep apnea or a chronic respiratory disorder.
WHAT YOU CAN DO
Not much on your
    own, unfortunately. Consult a specialist for thyroidrelated problems or a sleep specialist to correct your sleeping habits.
DRY LIPS WARNING OF
Inadequate moisture and dehydration. Your lips may crack also because of sitting in your air-conditioned office cubicle for long hours. But most importantly, dry lips are an alarm bell for those who overdose on antibiotics.
WHAT YOU CAN DO
Cut down on those antibiotics, go natural for a change. Make it a habit
    of drinking the recommended six glasses of water every day. It hasn't harmed anyone yet. And if your job demands you to sit in an air-conditioned environment for prolonged hours, do your best to avoid the blast coming exactly towards your face. Not to forget, apply moisturiser regularly.
SWOLLEN FEET
    WARNING OF
The protein levels in your system have crashed, or are about to crash. Swelling in feet and ankles may also be due to obesity. Lastly, if you sit in one position for long hours, the swelling may settle in or increase.
WHAT YOU CAN DO
If both your feet have swollen (bilateral swelling), you might have had a lucky escape, for it only indicates a general disorder as stated above. However, if it's only on one leg, do not ignore this symptom. Rush to a pathologist and get a blood test done ASAP to rule out a kidney/liver/heart/lung disorder. Lastly, if you spot varicose (swollen) veins, do not delay in consulting a doctor.
DRY HAIR /
EXCESSIVE HAIRFALL
WARNING OF
It is safe to blame all hair-related problems to malnutrition, directly or indirectly. Also, if you've been having only selected (read 'tasty') calciums, vitamins and minerals, your hair is likely to be dry. Lastly, do not rule out local infections such as dermatitis and dandruff.
WHAT YOU CAN DO
While you go out and buy that fancy shampoo which
promises hair as
smooth as Priyanka Chopra's, take some time out and improve your nutrition levels. Have a balanced diet if you really care for your hair. If the problem still persists, see a trichologist.
BLEEDING GUMS WARNING OF
Vitamin C deficiency is the culprit for bleeding gums. If undetected, it can lead to chronic gum infections.
WHAT YOU CAN DO
Binge on citrus fruits such as oranges. Often overlooked in this category are potatoes, which, w h e n not cooked for long, supply sufficient amounts of Vitamin C. Also, check your brushing habit. If you've been brushing haphazardly and if your toothbrush is of the hard or semihard variety, it can cause serious damage to your gums.
DISCOLOURED
    STOOL
    WARNING OF
An imbalanced diet. You're probably overdoing on spinach and beetroot, to produce a dark stool. If this isn't the case, then occult (hidden)
    bleeding in the upper part of the gastric system (which can occur due to many reasons), can produce a tarry colour.
WHAT YOU CAN DO
Go easy on the greens for a while. If it doesn't help, go for a stool examination to rule out blood-related diseases and then take appropriate measures.
(Dr Hemant Thacker is an honorary physician at Jaslok, Breach Candy and Bhatia hospitals)
    —AS TOLD TO MALAY DESAI

Breathing exercise to reduce stress

Five minutes a day can keep stress away

Negative emotions are powerful, difficult to control and cloud the way one views their life. With all the news of global concerns, plus the demands of career and family, it is no wonder people sometimes feel stressed and pessimistic. Breathing Out to the Ocean reduces stress fast.

The Inner Renewal Meditation takes about five minutes. Practice this daily

1. Start by sitting on a chair with your spine erect and your feet flat on the floor. Close your eyes.
2. Imagine you are in front of an ocean. What is important is your intention. Breathe slowly and relax. During exhalation, have the intention to breathe out your negativities and discomforts.
3. Inhale deeply, then breathe out to the ocean any discomfort, tension or pain in your body. Do it many times. Let the ocean absorb the discomforts and impurities.
4. Inhale deeply, then breathe out to the ocean stress or emotional pain and discomfort. (1 minute).
5. Inhale deeply, then breathe out the following to the ocean. Each time, let the ocean absorb them:
1. Negative emotions
2. Depression, boredom or frustrations
3. Fears, guilt and worries
4. Resentment and anxiety
6. Inhale deeply and breathe out to the ocean harmful thoughts against anyone or any being. Let the ocean absorb them (30 seconds).
7. Inhale deeply, and then breathe out any mental limitations and blockages. Let the ocean absorb them (30 seconds).
8. Inhale deeply, then breathe out any tendencies of excessive criticism, control and manipulation of others. Let the ocean absorb all the negative tendencies (30 seconds)
9. Inhale deeply, then breathe out anything that limits your freedom or obstructs your inner development. Let the ocean absorb any obstacles (30 seconds).
10. Relax and enjoy your new emotional and mental well-being.

Practicing the Inner Renewal Meditation is a great way to gain a more positive perspective in just a few minutes whether at work or home. In fact, when family members also practice the Inner Renewal Meditation, students find it easier to concentrate for exams, couples enjoy a more harmonious relationship and family tensions subside.

Med magic: Broken spine joined

New Delhi: In a "first-of-its-kind" case, doctors at the All India Institute of Medical Sciences (AIIMS) here have rejoined the broken spinal cord of a 10-year-old boy.
    The boy, Premchand from Firozabad in UP, fell while playing in a field and the moving blades of a tractor's harrow went over his back cutting his vertebral column into two. He was brought to the AIIMS trauma centre on September 4 and was immediately operated upon after five hospitals said they could not treat him. Nine months later, he is back on his feet and walking without help. At AIIMS, a team of doctors performed the rare surgery lasting over eight hours.
    D B Choudhary, senior consultant orthopaedic surgeon at AIIMS, said: "The child was in shock due to blood loss and had two deep wounds on the back with active leak of cerebrospinal fluid and rib fracture. His entire spine was fragmented in two parts. Initially, he was given blood and treated with other medicines to prevent meningitis."
    Claiming it a medical feat, AIIMS trauma centre chief M C Mishra said: "I have done extensive research and can conclude that it is a first-of-its-kind case in medical history. Such a case with sharp penetrating injury to the spine in a child causing complete breakage of the lumbar spine in two parts presenting with complete loss of power and sensations is extremely unusual and has not been reported in literature either."
    The child started responding and felt sensations only a month after his surgery and now, after nine months, he is able to walk with minimal assistance. He is, at present, undergoing rehabilitation physiotherapy. "We are expecting him to recover soon," Deepak Gupta, one of the doctors who operated upon the boy, said. "There is no threat of infection," he added.
    Referring to Premchand's treatment, he said: "It is another miracle carried out at AIIMS." TNN AND AGENCIES
HEALING TOUCH
l Moving blades of tractor's harrow cuts vertebral column of a 10-year-old from UP into two
l 8-hr surgery done at AIIMS in September after five hospitals refused to treat him
l Kid starts feeling sensation only a month after the surgery and is able to walk with minimal assistance after nine months

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Ways2Health flat shoes can be the real culprits behind spine and leg ailments