Desi food and belly fat !

Image result for images desi food belly fat

It was the publication ceremony of my book on food and nutrition ,when one of the guest after a formal talk asked me one question. Yes my readers are welcome to ask their queries anywhere anytime. He knew this ,so he asked it without hesitation.

‘’Mam ,somewhere I read that Indian diet is responsible for the increased fat around abdomen .’’ Is it true?

I promised, “Sure I will write about your query.”

I will put the answers in the form of some facts about obesity or belly fat and some interesting facts about Indian diet. Then you decide the answer.

The rates of obesity and diabetes increased between 2010 and 2014. Today 9.5 percent of adults are diagnosed with diabetes and 4.9 percent with obesity. The number of obese people in developed western countries compared are far more than in India.

 

  1. Eating Habits and addictions : Wrong eating habits are among the major causes of obesity. Obesity never develops overnight; its progresses from poor diet.addictions like alcohol and smoking increases the risk of obesity.
  2. Fast Foods: There has been a drastic rise in the number of obese people in India due to increased availability of junk food. Globally, as people tend to eat out more often, the consumption of junk food is among key causes of obesity. During childhood, children fed junk food will find it hard to develop good eating habits.
  3. Lack of Physical Activity: With advent of modern technology in India, people have become more robotic and depend mostly on technology for daily chores. For instance, instead of taking stairs, they prefer using a lift or an escalator. Instead of walking, people choose to drive to errands. This lack of physical activity aided by technology boom is making us physically inactive and leading to people becoming obese.
  4. Lack of Awareness: Most people are becoming aware about the health risks of being obese and moving towards the path of fitness and wellness. However, the major population in India still lacks basic knowledge about right nutrition, which is again among major causes of obesity in India.
  5. Significant shift from plant base diet to animal based diet : With the trend of following developed country lifestyle significant change in the diet pattern is observed. Even the people in India is used to animal based food  ,the traditional method of cooking according to the local custom is vanished. The food in globalized form is consumed largely .e.g. chicken crisps, chips, crisps, deep fried kebab and various forms of burgers etc.
  6. Globalization has affected the food habits : The localised food consumed is reduced and the junk or fast food is practised in large quantity.

If we observed the generalized pattern of Indian food, it is seen as a balanaced pattern overall. Cereals, grains ,vegetables and fruits  are the common pattern of any Indian cuisine.

But the recent study suggest that the average consumption of cereals,grains vegetables and fruits is reduced and the consumption of sugar,ready to eat and packaged food and meat is increased in the decade.

The relation of obesity and above described food is quite obvious. So not Indian food but the reluctance towards traditional Indian food is the reason for the increased obesity.

Moreover  the Indian food can be helpful to reduce the obesity with other needful parameters like exercise, good lifestyle, reducing stress etc.

The Indian food properly consumed is supposed to be the wholesome food.

Why Indian traditional food ?

  1. Variety of ingredients that are used in Indian food and nutritive substances ensures better nutrition.
  2. Traditional base to the local cuisine is proven for better health.
  3. Suitable to lifestyle and body constitution of the particular place.
  4. Freshly cooked and eaten food like in Indian tradition reduces the unhealthy practises like preservation, packaging etc. The extra sugar and salt responsible for obesity in the process of preservation are surpassed in this way
  5. The local and traditional Indian food in every state is according to the geological condition and the constitution of the people living there. That is why the metabolic health is taken care of naturally.
  6. The cooking patterns like steaming, boiling, roasting and fermenting contribute to the better metabolism . Thus the obesity chances get reduced
  7. Various customs, festivals and cultural practises consists the unique food patterns which again take care of the altered physical state of digestive system.

These are some of the facts about Indian food which can be used to treat obesity. Indian food causes the obesity is a myth.

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Food waste : Crime with the planet !

wp-1506795574992..jpgThe most disturbing fact about the food is food waste.

There is enough food produced in the world to feed everyone.But one third of all food produced is lost or wasted. Around 1.3 billion tonnes of food costing the global economy close to $940 billion each year is wasted.

Each time food goes wasted or , , uneaten, the valuable resources like  producing, processing, packaging, and transporting that food are wasted too. This means huge amounts of land, water, energy, money, and other materials are used unnecessarily. Wasting all this food is costly to individuals, businesses, municipalities and most importantly to the environment.One in nine people do not have enough food to eat, that’s 793 million people who are undernourished.That is why the food waste is inhumanity to the society and environmen.

I was reading some article on internet and found some really disturbing numbers and stats on food wasting.Putting some of them for readers.May the seriousness of the topic reaches.

  1. 1.3 billion tons of food are wasted every year.
  2. If wasted food was a country, it would be the third largest producer of carbon dioxide in the world, after the United States and China
  3. Just one quarter of all wasted food could feed the 795 million undernourished people around the world who suffer from hunger
  4. Food waste in rich countries (222 million tons) is approximately equivalent to all of the food produced in Sub-Saharan Africa (230 million tons)
  5. A  person in a developed country wastes almost 100 kilograms of food per year, which is more than his or her average weight (70 kilograms)
  6. Lack of technology and infrastructure is the main cause of food waste in Africa, whereas household food waste in the developed world is the unfortunate cause .
  7. Food waste in Europe alone could feed 200 million hungry people
  8. Food waste generates 3.3 billions tons of carbon dioxide, which accelerates global climate change.
  9. If one quarter of the food currently lost or wasted could be saved, it would be enough to feed 870 million hungry people.
  10. Almost half of all fruit and vegetables produced are wasted (that’s 3.7 trillion apples).
  11. 8% of greenhouse gases heating the planet are caused by food waste.
  12. One in five shopping bags end up in the bin = $3,800 worth of groceries per household each year.
  13. Nearly three million people are living in poverty, one quarter are children.!
  14. Throwing away one burger wastes the same amount of water as a 90-minute shower.
  15. 4 million tonnes of food ends up as thrown waste in landfill, enough to fill 8,400 Olympic sized swimming pools.

Moreover apart from economy how insensitive of us to waste or throw the food when someone somewhere though out of our sight is starving out .

This topic needs a second part to this blog .The effects of food waste on planet must need a thought in next blog.

Lets try our best not to waste !

 

Fast: Official leave to feast and rest to stomoch

Dr.Rupali Panse

Let the Fast Begin!

Here fast doesn’t mean complete avoiding eating. Fast means  avoiding some specific food and eating other specific food for one or more days either for health benefit or other custom, faith reason.The fast is considered to be one of the ways to help you go closer to the god while u perform puja or rituals . It has got much importance in many traditions and cultures specially in Asian countries .From ages we are eating the food famous and widely accepted for the fast which pushes stomach to work hard for digestion.Ideally  the fast should enhance the overall health by giving rest to the stomach.But most of the times wrong methods and food chosen  leads to health problems like hyper acidity , flatulence ,head aches and indigestion .

You will be amazed to see the benefits of fast done properly in right intervals . Fast should…

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‘Rangoli’ that you can literally eat!

Rangoli Pancake

An early morning call from a friend, asking how was the Ganesh and Gauri festival. A causal question from her,“So, what is there in for breakfast today?” I answered expecting her reaction “ Rangoli pancake!”As expected she screamed What??? , I said yes you heard it correct.

Yes you too read it correct.

Gauri Ganpati is a very popular festival in Maharashtra which is celebrated among friends and relatives together.

Festival, flowers decoration and decorative rangolis are inseparable.

The Panse family Gauri decoration rangoli is the centre of attraction for years for all ladies who come for darshan and puja (haldi kunku).

My mother in law ,from many years ,instead of using rangoli and colors had started using various colorful pulses to make beautiful patterns around the Gauri decoration as rangoli. After marriage me and my sister in law follow the same tradition .

The color full pulses like green mung ,cheak peas, red lentils,kidney beans, puy lentils,grain like rice and anything you want can be used to form rangoli patterns.

Arranging those multiple pulses slippery ,running on floor here and there is fun.Yes it does need patience but outcome is wonderful. It looks very beautiful.

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I must say this pulses rangoli is echo friendly too. No waste from silica rangoli ,artificial colors and flower petals. We literally turn this rangoli in to a mouth watering dish. After the festival is over the mixed pulses can’t be separated and refilled in the jars. So we just collect them as it is wash properly and soak them in enough water.

Lets see the proper way to cook Rangoli Pancake.

Ingredients:

  • Mixed pulses,grain in random quantity soaked for 7 to 8 hours.
  • Green chili,ginger,garlic paste ,
  • Salt to taste
  • Ghee / fresh butter

Yes that’s all we need!

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Recipe:  Grind the soaked mix pulses well in to a smooth paste. Add water and salt as per need to form a semi solid paste.Keep the mixture for 3 to 4 hours. No need to over ferment the mixture. Heat the flat pan and pour the mixture forming thin pancake.let it cook on mild flame to form crispy texture.Serve immediately adding ghee/butter, with green coriander and coconut chutney.Deliciously nutritious!No need to mention the nutrition value of pulses in the diet.

The rangoli thus never wastes in stead it rests in our stomach!

 

Ancient global and rooted!

जागतिकीकरण आणि आयुर्वेदिक सिद्धांताची शाश्वतता:

Image result for images globalization of ayurveda

दवाखान्यात येणारे बरेच पेशंट किंवा परिचित, नातेवाईक तुमच्या आयुर्वेदात पनीर सांगितलेय का, कँसर होता का असे प्रश्न विचारतात. किंवा हजारो वर्षापूर्वीचे आयुर्वेदिक सिद्धांत आज या अत्याधुनिक युगात कसे वापरले जाऊ शकतात किंवा व्हॅलिड होतात का ?अशाही शंका येतात. साहजिक त्या येणे अपेक्षित आहे किंबहुना यायलाच हव्या .

आज जग बदलले, अफाट अचाट विकसित झाले तरी हजारो वर्षापूर्वीचे आयुर्वेदिक सिद्धांत टिकून आहेत. कारण शरीरक्रियाशास्त्र ,शरीररचना शास्त्र,रोगनिदान शास्त्र आणि चिकित्सा शास्त्र यातील मूळ गाभा तोच आहे. मनुष्याच्या शरीरात मेंदू मेंदूच्याच ठिकाणी, तर हाडे हि मनुष्याप्रमाणेच तेवढीच आणि तिथेच आहेत.
आधुनिक वैद्यक क्षेत्रात झालेली आणि होत असलेली अफाट प्रगती हा आरोग्य सेवेतील अवश्यमभावी भाग होय. सतत भर आणि सुधारणा हा कुठल्याही प्रांतातील यशाची एक ओळीतील गुरुकिल्ली होय.आधुनिक वैद्यकातील शोध,संशोधने हि चिकित्साशास्त्राला अनुकूल ठरावी अशी खरे तर अपेक्षा .परंतु शास्त्राची प्रगती आणि चिकित्सा परिणाम बरेचदा समतोल साधत नाही.
वैद्यकीय प्रांतातील अबब प्रगतीला आणि संशोधनाला कुठेतरी काही व्याधी,काही असाध्य आजार हे दुर्दैवाने वेसण घालताना दिसतात.प्रत्यक्ष प्रमाणावर तंतोतंत सिद्ध झालेल्या गोष्टी बरेचदा कृतीतून मात्र हवे ते परिणाम साधत नाही.जीवनशैली ,आहारशैली यामुळे होणारे व्याधी याचे चपखल उदाहरण म्हणता येईल.आजमितीला जगभरात सर्वात जास्त संशोधन,प्रयोग आणि पैसे कुठे गुंतवले जात असतील तर ते अयोग्य जीवनशैली ,आहारशैली मुळे होणारे लाइफस्टाइल डिसीस,स्वतःच्या शरीरावरच उलटलेली रोग प्रतिकारक शक्ती ज्याला इंग्रजीत ओटॉइम्म्युन व्याधी म्हणतात आणि अनुवांशिक व्याधी यांमध्ये होय.

यावरून आरोग्य आणि व्याधी चा विचार करताना फक्त जिवाणू विषाणू,इन्फेकशन आणि वेदनाशमन याही पलीकडे जाऊन मनुषय शरीरातील बऱ्याच शरीर रचना आणि शरीर क्रियांचा व्यापक अंगाने विचार करणे क्रमप्राप्त होते.
भारतात पाश्चिमात्य वैद्यकीय शास्त्राबरोबर शेकडो वर्षे आधीच अस्तित्वात असलेली आयुर्वेद हि वैद्यकीय शाखा हि आज जगमान्य आहे.आयुर्वेद शास्त्रातील औषधी,पंचकर्म आणि इतर चिकित्सातत्वे आजच्या घडीला कसोटीस उतरताय.आणि वैद्यकीय क्षेत्रात आधी न झालेली गोष्ट आता घडतेय. ती म्हणजे प्राचीन वैद्यक शास्त्रातील थेरी किंवा सिद्धांत पुन्हा अभ्यासले जाऊन त्याचा वर्तमानातील वैद्यकीय क्षेत्रात सकारात्मक वापर कसा करता येईल यासाठी बौद्धिक गुंतवणूक!
आयुर्वेद शास्त्र हजारो वर्षांपूर्वी अभ्यासले गेले, प्रत्यक्ष प्रमाणावरील अनुभवातून, आप्तवचन तसेच कार्यकारणभाव सिध्दांतातून विकसित होऊन चरकादि विविध ग्रंथात परिणत झाले.
आयुर्वेदाचा पाया फक्त व्याधी आणि चिकित्सा यावर उभा नाही हे आयुर्वेदाचे खरे यश आहे.मनुष्य आणि त्याच्या शरीर मानस भावांशी निगडित सर्व सजीव निर्जीव तत्वांची खोल दखल,त्यांचा मनुष्य आरोग्यावर होणाऱ्या परिणामांचा अभ्यास आणि या सगळ्यातून मनुष्य शरीर आणि मानस आरोग्यासाठीचे एकत्रित सिद्धांत आणि चिकित्साप्रणाली असे आयुर्वेदाचे स्वरूप आहे.

भाषा,निदानासाठीचे आधुनिक यंत्र आणि तंत्रज्ञान ,शस्त्रक्रिया यासारख्या क्षेत्रात आमूलाग्र बदल झाले.वैद्यकीय क्षेत्र सर्वांगाने उन्नत झाले. मनुष्य आणि त्याच्या शारीरिक मानसिक आरोग्याचे मूळ पूर्वी होते तेच आहे.
जागतिकीकरणामुळे आलेल्या आहारक्रांतीत आहाराचे मूळ स्वरूपच बदलले गेले. परंतु आयुर्वेद संहितांमध्ये अशा आहाराचे आधीच वर्णन केले गेले आहे. उदाहरण द्यायचे झाल्यास आज प्रगत समजल्या जाणाऱ्या आहार औद्योगिक क्षेत्रात खारवलेले,(सॉल्टी),टिकवलेले (preserved )(थोडक्यात शिळे),संकरित genetically modified ,(देश,प्रकृती निसर्ग विरुद्ध) असे अन्न सर्वात जास्त खाल्ल्या जातेय.
अशा आहारापासून होणारे व्याधीचे वर्णन आहार विषयीचे वर्णन करताना आलेले आहे. आज परत आधुनिक आहारशास्त्र खूप संशोधन च्या आधारे आणि असंख्य प्रबंध आणि रिसर्च पेपर्स द्वारे तेच सांगतेय कि असे पदार्थ हे आहारजनीत व्याधीचे मूळ आहे. retrospective जर्नी दुसरे काय.
तसेच रेड मीट मध्ये असलेल्या Neug5c ह्या विशिष्ट साखरेच्या रेणू मूळे तो साखरेच रेणू पचवला जात नाही ,तसेच रेड मीट च्या अतिसेवनाने कँसर,ओबेसिटी,डायबेटीस,इम्म्युनिटी चे इतर आजार होतात असे सिद्ध झालेय.
आयुर्वेदात नेहमी टाळावे असे पदार्थांचे वर्णन करताना चरकसंहिता आणि इतर आयुर्वेदिक ग्रंथात वराह(पोर्क),गाय,म्हैस असे लाल मांस असलेले पदार्थ टाळावे किंवा ते सगळ्यांनाच पचवता येत नाही म्हणून जपून खावे असा स्पष्ट उल्लेख आहे. गुरु गुण आणि अग्नी याचा संबंध याची पुष्टी देतो.
हि उदाहरणे परत प्रातिनिधिक होत. अशी असंख्य उदाहरणे देता येतील.
जागतिकीकरणाने झालेले पर्यावरणातील बदल हि विविध व्याधींना कारणीभूत होताय. अशा वेळेस आयुर्वेदातील दिनचर्या,ऋतुचर्या पालन हे खूप आवश्यक ठरते.
आयुर्वेदीय मूळ सिद्धांतांचा जास्त उपयोग खरेतर जागतिकीकरणानंतर आज करता येईल.कारण व्याधींचे स्वरूप वेगळे असले तर शरीरातील मूळ दोष धातू सिद्धांत ह्या नवीन व्याधींचे निदान आणि चिकित्सा करायला उपयोगी ठरतात.
त्यामुळे आधुनिकीकरण आणि सिद्धांत हे दोन वेगवेगळी टोक आहे. आजचे प्रगत हे उद्याचे प्राचीन होणार यात शंका नाही.परंतु शरीर,आहार आणि चिकित्सा शास्त्राचे हे सिद्धांत शाश्वतच राहणार हे निश्चित!

 

Baby blues : The mother needs help!

Motherhood is the best dream that comes true when baby is in mother’s hands. This is the sentence we love to read ,hear and of course want to experience in our and our beloved people’s lives.But for many of them the grass is greener on the other side of mountain.What if the dream turned out little scarier, little different what one had not thought of?

Image result for postnatal depression

Many of the readers, I  am sure have not heard or read about this word Baby Blues! While celebrating and dreaming the pregnancy and arrival of baby the much important part sadly gets neglected. The sudden change in the life and the situation around them is hardly ever explained or discussed by the concern and relevant people with the future parents.

Recently I came across many cases of post natal depression or baby blues! The disturbed mental health of mother immediately after the delivery is called postpartum depression or in layman’s language it is known as Baby Blues.

In simple language and in short lets see what is this whole thing all about?

The unstable mental health of mother in two weeks after the delivery which needs intervention and help of medical assistance is known as postpartum depression.

Postpartum depression is an umbrella which covers various mental disorders from simple mood changes to severe postpartum psychosis. The postpartum psychosis is a sever condition and need expert attention.

In this blog we are trying to understand the mild to moderate mental depression which usually recovers in some weeks or months by assistance and proper guidance.

What are the signs of Baby blues?

For every mother the initial days are difficult to cop with her own body and the new tiny life. But some mothers are susceptible for more severe expressions of the hormonal changes and the situation generated difficulties. Following are the general symptoms

  • Mood swings
  • Excess worry,
  • Unexplained sadness
  • Irritability
  • Fear that you’re not a good mother
  • Feelings of worthlessness, shame, guilt or inadequacy
  • Diminished ability to think clearly, concentrate or make decisions
  • Severe anxiety and panic attacks
  • Feeling overwhelmed
  • Feeling guilty of something
  • Absence of emotional attachment with baby
  • Excessive and involuntary crying
  • Reduced concentration
  • Appetite problems
  • Trouble in sleeping though baby sleeps

What are the reasons ?

  • Unintended or unwelcome pregnancy;
  • unemployment or other financial issues
  • Marital or family differences
  • No assistance in raising the baby.
  • No support from family or partner in physical as well as mental comforting.
  • No lactation, difficulties in breastfeeding.
  • Baby with physical abnormality or other health ailment.
  • Health problems of mother herself.
  • Personal coping attitude to the situation
  • Longer time to conception.
  • High expectations from the people,situations and self.
  • Previous history of mental illness.

Ayurveda has a strong theory around this particular situation.The woman after delivery is vulnerable body and mind need to be protected with utmost care till 2 months is the verse in Ayurveda books. The sudden and extreme changes in the Vata Dosha occurs in the body in the process of birth giving. The above symptoms are described as the Grah dosha or Grah badha. No significant organism but body’s own delicate condition can be affected and reflected in behavior. A proper care through Aashwasana chikitsa (counseling), Medhya dravya (medicine working on brain) and Dhupana (Aroma stimulus) and other treatments are thoroughly discussed.

How it should be managed ?

  • Antenatal(during pregnancy) care plays an important role in educating the patients.Time to time talking with the patient about the minute changes happening with her and the fetus will benefit the lady to understand the reality and will develop a conscious responsibility.
  • It is always wise to talk about the baby blues with the woman in advance. The gynecologist and the team need to give ample time to their patients to explain these issues. Physical checkup,ultra sonography and other reports are given importance but these issues are neglected sadly by almost all doctors.
  • The risk factors and risk category patients can be identified in the antenatal care itself. Earliest is better!But the psychological aspects are surpassed in the followups with the gynecologist.
  • Gynacs ,talk with your patient, give them ample time which they genuinely belong when they come to you.
  • The support system should be built right from the pregnancy.
  • As family ,the family members plays the most crucial role in handling the blues.Emotional support , identifying that the lady is not well is also very important step.
  • Seeking proper help of doctors, psychologist or psychiatrist(in sever depression)instead of neglecting or blaming each other is anytime good.Ayurveda has its own unique way to handle as explained above.

Words for mother!

  • Don’t treat yourself as a superwoman. Accept the limitations and learn to see the reality.
  • The tiresome routine and drastic change around you is not constant. It will pass.
  • Give your body and mind time and enough rest to get back in to sound health. Don’t set unrealistic goals for yourself.
  • Compromising some fun for sometime is not punishment.
  • Don’t try to overburden yourself as a parent or person
  • Seek the proper help and neglect things around that bothers you and are not much important.
  • Your sound health will raise the healthy and happy baby.

Role of society,culture and customs.

I read some research papers which had hypothesis that some customs and social behavior said to protect the mother from such emotional roller coaster ride.The customs like

  • Keeping baby and mother in house for 1.5 months and avoid direct contact with many people at a time.
  • Madatory rest to mother in this peroid.
  • Assistance in baby raising and other homely tasks by family members.
  • Social recognition, love ,gifts and blessing rituals
  • Practises like baby and mother massage relieves the physical as well mental stress.
  • Certain pattern of food and other customs take care of lactation and gut health too.

Mother should be loved,cared and supported the same way we do for baby!Wishing every would be and present mother a lovely motherhood!

(Above writeup belongs to Dr.Rupali Panse. It is protected by copyright. Share the blog as it is without changing the author name and information)

 

Fire in the gut.Feed me!

Patients queries and questions are always brainstorming activities for me. They keep me on my toes till i don’t satisfy them with the suitable answers. It is good that these queries help in choosing topics for my blogs because i am sure by this way the content helps the reader more.

One my reader is following diet of her dietician and has lost remarkable weight with the help of her diet. But the pattern of her diet is little unfriendly with her gut. She complains about the flatulence after she started the particular diet suggested by her dietician .

Her questions were, How can i cop up with this flatulence ? Are there any options or substitutions for salads?

Once return from work ,i feel hell hungry and want to munch on junks . What should be the appropriate food that i can munch on in evening time?

Image result for images diet traps

  • Answer 1:

The probable reason of the flatulence is the pattern of diet. Eating cubes of paneer(cottage cheese)(as told by her ) for lunch is little impractical and unacceptable  though it completes the calories, protein fat equation as per the diet rules. But if the same diet is to be continued then adding  ginger, lime, rock salt and luke warm water  in the meal can help to some extent to relive the flatulence (gases) and promoting the digestion. i still would suggest to revise the diet plan.

  • Answer2.

If your dietician is suggesting you salads, they should be salads only. Ayurveda has different approach on uncooked food or salads. the salads eaten in large quantity as a meal can increase load on digestion . Eating uncooked sprouts salads in large quantity and regularly can increase the indigestion, flatulence and also have an impact on bowel habits. Eating the salads regularly in small quantity is beneficial but eating them as your complete meal is wrong in some way. Use black pepper powder ,rock salt, cumin and dry ginger powder to enhance the digestion of salad and preventing the flatulence.

  • Answer 3.

Yes the evening time especially for the Pitta dominant prakriti people is the time for “Fire in gut !Feed me”. Munching on Chivda, Bhel,Chips,another junks are strictly no no. If possible make it as your dinner time.Early dinner is anytime good. If not possible soups are the best options. Red pumpkin, Green lentils soups are advisable. Ready to make soups are not advised at all. Other than soups you can have butter milk and amaranths flakes (rajgira lahi). red rce flakes (salichya lahya) with milk or buttermilk are good alternative to junks.

Note: The diet should be planned according to the region, conditions of person,habits, body patterns and above all considering the person in the center and not keeping the calories as goal!