Choosing The Right Protein

Protein is a component of food, a macronutrient and energy provider. Protein is the basic building block of human structure and is necessary to form muscles, skin, hair, nails, bones, blood, hormones, enzymes and immune cells. Noted Dutch chemist Mulder. G J (1838) described protein as “unquestionably the most important of all known-substances in the organic kingdom and without it no life appears possible on our planet

Chemically, proteins are complex organic compounds made of carbon, hydrogen, oxygen and nitrogen. Depending upon different types it may also contain sulphur , phosphorous, iron, iodine, copper and cobalt. Primary function of protein in body is growth and maintenance.

Proteins are made up of amino acids (AA) and about 500+ kinds of AA have been discovered out of which only 22 kinds serve as the constituents of the human body protein. Amino acids are the alphabet characters of our body protein and complicated combinations of these 22 kinds produce as many as 100 thousands of various proteins in our body. Essentially, proteins are chains of amino acids linked together like beads on a necklace. The individual amino acid falls into two groups.

Essential AA- called so since the body cannot manufacture and hence food is the only source

Non-Essential AA- can be synthesized in the body and need not appear in the food, not that they less important

Now what happens when protein enters our body?

All the dietary protein that enters into our body is broken down to free amino acids by different enzymes from the stomach, pancreas, and small intestine and absorbed into the blood. Our body has an AA pool which supplies to different cells and Liver , to be used for manufacturing of body protein, production of energy and production of fat. Remember, to make body protein, a cell must have all 22 AA simultaneously.

How much?

The recommended daily allowance (RDA) is 0.83 g per every Kg of body weight. Protein is extremely important for growth, pregnancy, lactation, convalescence and body building. Largest amount of body protein is in the form of lean muscle tissue. Hence if one is looking to gain muscle, then he should have a positive protein balance. When AA requirement is not met, body breaks down muscle protein into AA and this affects the body protein balance.

But the requirement of protein varies from person to person due to bio-individuality, blood type and protein type. Hence you need to experiment with protein in quantity and source (vegetarian/animal) and see what works for you, your body and lifestyle.

How much is your Protein intake?

Check for any of the following symptoms

Too-little protein- Indicated by feeling lighter, feeling spacey, fatigue, weight loss, weakness, anaemia, change in the color of facial skin, hair and its texture and pot belly appearence.

Too much protein- Indicated by low energy, constipation, dehydration, heavy feeling, lethargy, weight gain,

sweet cravings, tight feeling, stiff joints, foul body odor, bad breath .

In sever cases, acidity, kidney dysfunction, bone loss and osteoporosis can be observed.

Current urban trends encourage an increase in protein consumption through meat and diary. Some believe that we do not need a lot of protein. We recommend you to find out what works for your body by trial and error and observing your body. Your mind may disagree with what your body wants. Trust your body. 

Here are some inputs

• Blood type diet-Do you remember your blood type ? ‘Eat right for your type’ written by Dr Peter D’Adamo is an excellent guide to determine the protein needs based on blood type. This is based on the theory that each blood type.  (O, A AB and B) is derived from a different time in human evolution and thus affects how people of each type react to food and diseases.

1.  O TYPE- O type are the oldest blood type coming under that hunter- gatherer culture. They function best on a high protein diet from animal sources.
2. A TYPE- Originated in the agrarian age and are more adapted to a plant based diet centered on grains, vegetables, beans and milk from cows
3. B TYPE- Originated with the emergence of nomadic people. Have flexibility in adapting to both plant and animal protein,
4. AB TYPE- Evolved thousand years ago and tend to be highly sensitive and mysterious to different diet patterns.

•       Metabolic type- Metabolism is the rate at which you convert food into energy. Knowing you metabolic type also helps you to know the best food you metabolize best and its quantity. You can determine your metabolic type by answering questionnaires, or taking simple medicals tests. You can fall into any three of the following metabolic types 

• FAST BURNERS / PROTEIN DIET- Frequently hungry and crave for salty and fatty  foods. They burn carbs quickly and need a high protein diet to slow down metabolism.
• SLOW BURNERS/ CARB TYPE – Weak appetite and need high amounts of carbs to     speed up metabolism. High tolerance for sweets and tend to obese easily. Low protein diets satisfy their need. 
• MIXED- Average appetite and moderate craving for sweet and starchy foods. Need a combination of protein and carbs in their diet.

Your metabolic type can also shift based on age, stress levels, and nutritional deficiencies.

Sources of protein in diet

Vegetarian and animal protein sources

Vegetarian protein sources include beans, legumes, seeds, nuts, whole grains and leafy greens( broccoli, spinach, collard, lettuce, kale)

Beans, especially soy has high quality protein but beans are difficult to digest and assimilate. Cas cause gas and indigestion. Hence soak overnight or sprout them by soaking a couple of days. Soy has an increasing global demand as a vegetable source of protein. It is one of the most genetically engineered crops and so make sure you get organic.

Animal protein sources include meat, egg , fish, dairy and bee pollen. Even though rich in quality protein, animal foods are high in fat and cholesterol which can cause heart diseases, cancer, obesity and constipation. Factory farmed meat contains anti biotics and hormones and hence its important to eat high quality, organic, free range, grass fed forms of animal protein. To help digest animal protein eat plenty of vegetables and try to eat a small quantity at a time. No bigger, no thicker than the palm size of your hand ( Dr Barry Sears- The Zone Diet) is the thumb rule

 

Beef, Chicken, Duck, Buffalo, turkey etc are different types of meat. Try different types and rotate to avoid stagnancy. Discover what works best with your body. Organic egg is a practical, inexpensive source of good protein. Eat the whole egg to get the ‘total energy’ of the egg. Stay away from farm raised fish and go for wild fish that are lower in the food chain (like sardines) to reduce the risk of mercury and added chemicals.

In consuming dairy, beware of lactose intolerance and go organic, local and grass-fed sources. Try buttermilk, yoghurt, butter or ghee as an alternative to milk.

We have an intuitive thinking that animal foods increase sense of personal power, self esteem and confidence and that it makes you more alert, aggressive and strong. Protein has got definite connection to your mood since eating protein produces dopamine, and norepinephrine in the brain which makes you more alert and energetic. But at the same time, over eating of meat can cause tension and irritability,

 

Protein bars and protein powders are the latest trends in the market. Many contain many chemicals and unnatural sweeteners. You need to check for high quality (Amino acid content and digestibility) ingredients. These are not meal replacements and are not recommended in large amounts.

The bottom line is, protein consumption is a personal thing. Everyone needs different types and amounts based on different factors like taste, preference, body shape, size, blood type metabolic type, genetic background, age, life cycle and other bio individual factors. Hence, many advisors on protein and diet are too much of generalizations. If all the above information sounds too confusing and complicated, don’t worry. Just observe your body and how your body responds to experiments because knowing your body is the essential first step in discovering how to stay healthy.

DE-TOXIFICATION

THE TOXINS AROUND YOU

Our planet is being bombarded with thousands of tonnes of harmful pollutants everyday. Our air is becoming increasingly unfit for breathing. Our soil and water are being poisoned by hazardous chemicals, and it is all going into our bodies, accumulating over time and affecting our health. The excessive stress of modern day life creates high levels of stress fighting hormones which can adversely affect our optimal health. Mental, emotional and spiritual intoxication also poses serious threat to the overall well being.

Studies have identified 287 toxins in the body and the majority of them are neuro-toxins. These include petrochemicals, heavy metals, pesticides, fertilizers, additives, coloring agents, processing agents, preservatives, everyday cosmetics, personal care and other home care products. Intentional toxicity includes abuse of alcohol, caffeine, gluten from wheat, medicines, sugar, diary, and white flour

SO HOW DOES THE BODY HANDLE THESE TOXINS?

Detoxification (cleansing) in the body system is performed by the liver, kidneys, colon, skin and lungs. According to Ayurveda, the ancient Indian medicinal system, heavy metals, pollutants and chemicals from the food are first absorbed by the thousands of villi in the Gut Associated Lymphatic Tissue (GALT). Hence your lymphatic system (twice larger than the arterial system) and its quality drainage are important. Bad drain, clogging, congestion, and ineffective circulation of lymph can lead to a variety of diseases. 

SYMPTOMS OF TOXICITY

Fatigue, Bloat, Muscle ache, Joint pain, Brain fog, Headache, Sinus congestion, Skin rashes, Sore throat, Allergies, Digestive problems, Hormonal imbalances, Memory problems, Bad breath, Parkinson’s disease, Dementia, cancer, Fibromyalgia, Auto-immune diseases, Infertility, Menopausal disorders, Pre-menstrual syndrome, Heart diseases 

HOW TO ELIMINATE TOXINS- DE-TOX PROGRAM

Rather than adopting a draconian diet which may produce quick fix solutions, its better to develop and adopt life long strategies for detoxification. The basis of any detox program should be to lower our body burden of toxins by reducing the intake and an optimal functioning of the body’s elimination mechanism. Then our body responds with vibrant health and performance.

The following is a list of day-to-day tips you can adopt for effective detoxification. Just see how many you can work on and experience how amazingly our body responds to this:

THE 13 WAYS TO DE-TOX

1.       Hydration- Keep the body cells hydrated, always, with 2-3 liters of purified water, at regular intervals throughout the day. Adding a pinch of Pink Himalayan Rock salt can enrich the water with 84 ionized minerals. Try with fresh squeezed lemon which can be alkalizing, diuretic and a digestion stimulant. In his book, ‘ The Master Cleanser’ (1940), Stanley Burroughs recommends 6-12 glasses of water, + lemon, + cayenne pepper + maple syrup which can totally reboot and cleanup the body system.

2.       Stay Alkaline- Daily intake of 8-10 servings of colorful, cruciferous vegetables, greens, beans, fruits and freshly preserved juices keeps your system alkaline and greatly helps detoxification. They soothe the gut mucosa and enhance the function of GALT. Carrying a junky green juice is a status 

      symbol in fitness circle. The ABC Juice ( Apple + Beet +Carrot) 

      is an excellent liver de-tox drink.

3.       Grocery and Shopping list- Keep a close eye on your shopping list. Go for organic animal products and foods and avoid GMO (Genetically Modified Organism) foods. Remember the slogan ‘Go fresh, Go Local, Go Organic’  

4.       Sweat it out- Helps elimination of toxins through skin by exercising at least 5 days of the week. Have a scientific

      fitness program incorporating conditioning, strengthening

      and stretching. Steam bath and sauna bath can also help cleansing. 

5.   Oxygenate- Deep breathing exercises, yogic breathing (kapaala bhati) strengthen the diaphragm , heart and lungs, clears stale residual air containing carbon dioxide and toxins and saturates body cells with oxygen and life force energy

6.       Bowel Habits- Regular bowel habits with 1-3 bowel movements is good. If you are ‘not going’ support your mornings with lemon and hot water or previous nights with 2 table spoons of ground flax seeds/ pro-biotics/ magnesium citrate/ fiber supplements/ enzymes/ thriphala/ senna tea. Colon cleansing is extremely important in detoxification. 

7.       Body Massage and rubs- At least once a week do a self body massage with coconut oil or castor oil. It improves lymphatic flow, relieves muscle stiffness and fluid retentions. Dry body brushing once a week is also a lymph care method. 

8.       Tongue Scraping- Clears food coatings, bacteria, fungi, dead cells and toxins. Improves breath, taste and oral health. In Ayurveda, the practice is called JIHWA PRAKSHALAMA. 

9.       Elimination Diet- Avoid or reduce gluten (present in wheat), white sugar, white flour, milk (lactose intolerance), alcohol, caffeine, nicotine and trans-fat containing foods. Avoiding consumption of large fishes can reduce toxicity of mercury, lead and arsenic.

10.   Include herbs, spices and supplements- De-tox Green tea, Milk thistle, dandelion, turmeric, ginger, garlic and neem can help the body clear out toxins. Include a high quality multi-vitamin- mineral supplement, Vitamin C supplements, lipoic acid and N-acetylcysteine as a part of a regular nutritional supplementation program

11.       Probiotics – Even though many fermented foods contain good and friendly bacteria needed for our gut its better to have regular probiotic supplement containing lacto bacillus and bifido bacteria taken in capsule or powder form. Improves digestion, immunity and provides healthy skin and joints

12.       Adequate sleep- Sleep is a time for the body to repair and de-tox. Try to keep the biological clock intact

13.       De-tox Mind and Spirit- Guilt, fear, anxiety, grudge, and worry are all toxin emotions that need to be addressed. Meditation, Yoga, Nature walk, reading etc can recharge your mind and enhance your spiritual energy. Living in the present, forgiveness, gratitude, socializing are all great acts of detoxification. 

A detox program is like your monthly defragmentation and clean-up performed on your computer or your smart phone. It speeds up the system, clears unwanted data, corrects errors and adds life to your years and years to your life.

STAY HYDRATED

We can go without food for months but not more than 2-3 days without water. With hundreds of medical data, the impact of water on human health is proven, yet majority of the population remains unaware and uneducated about the subject. Most take too little water that they are in Chronic Unintentional dehydration (CUD). Similar to our planet Earth, 75% of human body is water. Water is crucial for life and survival. Sign of life in any planet is water.

In his sensational book titled ‘Your body’s many cries for water’ (1992) Dr Fereydoon Batamanghelidj goes to the extent of stating that “you are not sick, but thirsty”. As a physician who was a political prisoner for 3 years, he treated 3000 fellow prisoners with peptic ulcers with drinking water, dedicated his life to explore the role of water metabolism in human body. He suggested that the body indicates water shortage by pain (back pain, rheumatoid pain, migraine etc) He has emphasized the medical significance of water in the treatment and prevention of multiple sclerosis, high BP, depression, peptic ulcers, cravings, premature ageing, weight gain, asthma and allergies.

Many health challenges can be corrected by enough water intake and hence “don’t treat thirst with medication”. Adequate water intake helps clensing by regular flushing out of toxins from the body. Water maintains high energy, ensures strong immune system and keeps the skin vibrant.

How much?

How much water you need to consume depends on body size, age, physical activity, climate and overall health. As a thumb rule we can say that you need 8-10 glasses of water (2lit/day), but what I would suggest is to start listening to your body. Dry mouth is not always the first indication of dehydration. So don’t wait until you feel thirsty. CUD is indicated by tightness, contracted feel, headaches, tensed feel, cravings and sweating. On the other hand sufficient hydration is indicated by light, airy and expanded energy feel of the water system. Your body also has a HYDROSTAT (similar to the thermostat). Chronically Dehydrated people have a low hydrostat. Hence when you initially  increase your water intake, you may produce more urine/output but don’t worry,  slowly the body will tune your hydrostat to a more healthy level, retaining more water.

Note- Too much of water in the evenings can disrupt your sleep and can affect mind balance.

What to drink?

From the different options we have like well water, tap water, bottled, mineral and filtered water, the best bet is boiled filtered water. Bottled water has seen a surge in popularity recently but we need to consider the plastic bottle’s impact on the environment. Soda, tea, coffee, alcohol and energy drinks contain dehydrating agents and thus produces the opposite of the desired result. Toxicity with chlorine, fluoride, lead, mercury, cadmium etc need to be considered while selecting the water source.

1. Start a day with 2 glasses of water. You may add a squeeze of lemon, cucumber, mint, herbs, pineapple or honey.
2. Keep hydrated by regularly sipping from morning to night. Your body cells need to be always bloated with water. Avoid water intake ½ hours before and after meals
3. Carry a good quality water bottle while you travel and work.
4. Include more green tea, juices of fruits and vegetables, soups in your daily diet. Water present in vegetables and fruit juices have a higher electronic charge

Many times, myself and my clients have experimented this mega nutrient named water. The single and simplest change in the daily routine that one can make is to STAY HYDRATED and it can bring in profound improvements in your health.

CARBS ARE GOOD

“Many health advisers and experts” today advise people to avoid carbohydrates which has led to a widespread belief that carbs are evil and the real culprits behind present day obesity. High protein diets have become fashionable and ‘carbohydrates’ has become a bad word. This is absurd as on many occasions carbohydrate restriction can badly affect your health.

Carbohydrates are the most important sources of energy for our body. Our normal body functions like heartbeat, breathing, digestion, brain functioning and other physical activities including exercise needs energy and carbs provide that. The most important sources of carbs include grains, fruits, vegetables potato, legumes, sugar, honey, milk and meat. Since the agricultural age grains have been the central element of human diet and source of carbohydrate. Wheat, rice, corn, sorghum, millet, oats, buckwheat and kash were staple foods for people around the world. Most of the people eating a grain based carbohydrate diet were lean with strong bodies.

Then came the industrial revolution. Along with all the revolutionary changes it brought to the society it also affected people’s food habits by detaching them from agriculture. Food industry was established and people started eating too much of processed grains, chemicalized artificial junk food, sugar, caffeine and alcohol skipping natural whole grains. It also gave rise to the cravings for sugar in chocolates, candy bars, ice creams, cakes and cookies. Here started the problem. The average person does not know the difference between healthy and unhealthy carbohydrate. People are not eating the right type of carbohydrate that nature intended. To understand this we need to know the distinction between simple and complex carbs.

All types of carbs contain sugar. When sugar is digested it becomes glucose. Glucose is the fuel for all body cells. Depending on the chemical structure of sugar, carbs can be simple or complex.

Simple carbs- Carbs with one or two molecules of sugar that are quickly converted to glucose after ingestion and causes a rapid rise in blood sugar level- a sugar rush. Body sees this rush as an emergency and quickly burns it up to meet the energy required. This leads to a crash in blood sugar and again leads to cravings. A sugar craving is simply the body asking for energy.

Sugar, Processed grains, white flour based products (like White bread), fruits, vegetables, honey, sugar cane and milk are the major sources of simple carbs.

Now the question arises ‘ If fruits and vegetables contain simple carbs aren’t they bad for health? Well, not exactly. Even though they contain simple sugars, the high fibre in them slows down digestion and helps in the sustained release of sugar. Simple carbohydrate in denatured, deformed and processed foods is the real reason behind obesity, producing excess amount of sugar at one time for which the body has no other way but to store as fat. ( Imagine using Kerosene oil instead of coconut oil in an oil lamp) .Joshua Rosenthal, Founder of Institute of Integrative Nutrition, says “ the anti-carb movement should really be an anti-simple-carb movement “

Complex carbs- Short Chain (3-10 molecules) and long chain sugar molecules containing carbs bound with fibre. Breaking down of complex carbs is slow and takes hours to release the sugar into the bloodstream and hence provides long lasting energy without the rush-crash cycle.

Best sources- Whole Grains, potato,legumes etc

This is why you experience a total change of energy, mood and hunger when you have a whole grain breakfast with some vegetables instead of white bread or processed food.

A whole grain kernel has three parts- bran,  germ, and endosperm. They are rich sources of both soluble and insoluble fibre, protein , B- vitamins, Minerals like magnesium and pottassium , essential fats, anti-oxidants, phytochemical, flavonoids, phytosterols, and lignin. The bran and germ parts are removed during processing, converting it into a refined white flour.

Health Benefits of Whole Grains

1. Weight management- Low calorie density, high satiation
2. Heart Health-  Lowers total cholesterol, LDL, Triglycerides and blood pressure. Reduces heart diseases and stroke by 25-30%
3. Diabetes prevention and management- Lowers blood sugar, insulin and increases insulin sensitivity.
4. Cancer prevention- Promotes healthy gut bacteria, fiber blends and removes potential carcinogens.

The recommended daily intake of whole grains is three servings. So next time you go to a grocery store, be sure to ask for unprocessed, whole grains.

However whole grains does come with a cautionary note. The presence of Phytic acid in the outer layer of the bran can cause indigestion and can combine with minerals to cause mineral deficiency. This can be easily overcome by pre-soaking the grains overnight in warm water. Another area of concern is the presence of protein found in wheat , barley and oats called gluten, which acts like a glue and is difficult to get digested and can be allergic. Many don't correlate the reason for bloating, constipation , gas , allergies , chronic indigestion brain fogging and even celiac diseases and candidiasis for the presence of this amino acid. Change to gluten free whole grains ( Brown rice is the best option)

To get the best out of grains

• Use organic, unrefined whole grains
• Store in air tight containers
• Practice pre-soaking in warm water for 3-8 hours
• Use a pinch of sea salt before cooking. This adds flavour and nutritional value.
• Adding a splash of olive oil or coconut oil to prevent sticking of grains
• The leftover cooked water can be a nutrient rich drink

You can selectively include more sources of complex  in your diet. Sugar cravings can be alleviated by providing the body with natural sweet foods like carrot, squash, sweet potato, fruits etc. Get accustomed to eating more of whole grains, vegetables and other nutrient dense foods.

Dr Dean Ornish, author of best selling book, ‘Eat More, Weigh Less’ recommends a high carbohydrate (70%) , low fat (10%) diet with 20 % protein, largely composed of grains and vegetables to reverse heart diseases and to keep the arteries clean and clear. So Carbs are good but choose the right carb

GREENIFY YOUR HEALTH

                          GREENIFY YOUR HEALTH

Leafy greens, vegetables and fruits are the most lacking items in our diets nowadays. Can we feed our bodies with nutrient depleted industrial food like substances which are empty of life and still be healthy? Can food industry chemicals and processing replace nature made foods?

A 100 years ago all food was organic, local, seasonal, fresh or naturally preserved. All food was food. Now less than 3 percentage of our agricultural land is used to grow fruits and vegetables which should make up 80% of our diet. Today for everyone who wants to achieve lasting and optimal health should select a revolutionary greener path to eat real food because our bodies are designed to run on real food and our natural default state is health. We need to greenify and simplify our way of eating. Mother nature is the best pharmacist and food is the most powerful drug on the planet. The solution to today’s health crisis is not complicated.

Greens help build our internal rain-forest and strengthen our respiratory and circulatory system. The color green is associated with spring, a time of renewal, refreshment, vital energy, emotional stability and creativity. Nutritionally, greens are rich in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamin A, C, E  and K. They are also crammed with fiber, folic acid, chlorophyll and other micro nutrients and phyto chemicals.

Some of the benefits gained from eating dark, leafy greens and vegetables.

Some of the benefits gained from eating dark, leafy greens and vegetables.

• Blood purification( detoxifying enzymes)

• Cancer prevention

• Improvement in circulation

• Immune strengthening

• Subtle, light, flexible energy

• Lifted spirit and elimination of depression

• Healthy intestinal flora

• Improved Liver, gall bladder, kidney functions

• Clearing of congestion especially in lungs and reduced mucus
  
  
  
  
  
  
  The hemoglobin of our blood and chlorophyll in greens have similar structure. Both are composed of four elements  carbon, oxygen, hydrogen and nitrogen. The only difference is that, for chlorophyll the porphyrin ring is built around magnesium and for hemoglobin it is iron. Hence the intake of chlorophyll by way of intake of greens promotes circulatory health, cleanses the body, builds hemoglobin and increases oxygen throughout the body. Deeper the greens, richer the chlorophyll and more is the health building qualities. The cancer causing hetracyclic amines found in cooked red meat binds with chlorophyll and gets excreted from the body contributing to the cancer preventing properties of greens.
  If you are green inside ,you are clean inside - The acid- alkaline balance of our body has got definite correlation to the risk of getting life threatening chronic diseases like cancer. This is primarily determined by our eating habits. To maintain our ‘normal’ pH levels which is slightly alkaline above neutral ( 7.2-7.3) it is suggested to have at least 75-80 % of alkalizing foods like green vegetables, leaves and sprouts in your diet. 
  
  
  Presence of enzymes- proteins present in raw vegetables and fruits helps the breakdown and absorption of nutrients and prevention of diseases. Anti oxidants and phytochemical plant compounds  which attribute to the color, flavor and aroma that are now extensively researched for their health benefits are present in high concentrations in all vegetables and fruits
  
  
  Vegetables and fruits thus have conferred on them the status of ‘functional food’, capable of promoting good health and preventing or alleviating diseases.
  
  
  Many people have an aversion towards vegetables (veggie haters). Some maybe having negative veggie experiences in their childhood where they were forced to eat vegetables. Some must have been served raw or cooked or under-cooked or mushy vegetables against their tastes. Perhaps they were habituated on a Standard Indian Diet (SID) from childhood with few vegetables. Or they were on a fad diet where all they could eat were certain vegetables. Or some of us may have a false belief that eating vegetables is “uncool”.
  
  
  
  
  
    
  
  

  How to improve the intake of vegetables.

  
  
  
  
  • Add more vegetables in quantity and variety to dished you already love eating. Eg -Add tomatoes, Cabbage, asparagus, spinach into your omelet, more vegetables in your fried rice and noodles.
  • Prepare soups at home with carrots, green beans, spinach etc.
  • Slip them into salads- load your salads everyday for lunch and dinner with cucumber, carrots, beans , onions, tomatoes, broccoli, cauliflower, cabbage , parsley, green pepper , capsicum, lettuce, spinach etc. Serve them raw or with curd. Try a breakfast salad. Raw salads are refreshing, cooling, soft and full of live enzymes. Try salads before main meal
  • Drink your vegetables as juices and smoothies.
  • Have fun with vegetables and fruits in kebabs, grills , sandwiches, wraps, pitas and pasta fillings.
  • Stir frying- to cut the bitterness and odour, stir fry in olive oil or coconut oil with salt and spices. Eg- cruciferous vegetables, egg plant( brinjal) , okra (lady’s finger)
  • Steaming- Lightly cook and prepare by steaming. Minimal cooking retains appeal, color and crunchiness.
  • Make them into classic Indian curries.
  • Snacking  with sweet vegetables and fruits. Eg- sweet potatoes, carrots
  
  

   

  Tips

• • Buy seasonal fresh vegetables and fruits, preferably from local farmers market. If you have a weekly purchase habit, buy a box of mixed vegetables , wash them in running water, rinse them in saline water and keep in the refrigerator in the top trays ( out of sight means out of the mind).
  • Ensure that you have 8-10 servings of fruits and vegetables/day (half plate)
  • Be adventurous and try greens you have never seen or tried before. We have a rich tradition knowledge about edible local leaves and greens.- Eg- Leaves of cowpea, pumpkin leaves, drumstick leaves, Winter melon leaves.
  
  
  • Go Local, Go fresh, Go Organic
  
  
  • Vegetables and leaves containing oxalic aid maybe consumed only in moderation as they may deplete calcium from bone and teeth. Eg- Spinach. Cooking removes the oxalic toxicity
  
  
  • Nourishing yourself with greens will naturally crowd out foods that make you sick. Try this for atleast 15 days and see how you feel because it takes some time for your taste buds to get activated
  
  
  
  

Visit our website www.harmonywellnessconcepts and subscribe to our monthly newsletter- 'The Health Coach' for more information on Health Coaching, Wellness and Fitness. 

Connect with us on Facebook at www.facebook.com/HarmonyWellnessConcepts