Sunday, December 14, 2014

Cleanses and Detoxes Talk!

'Cleanses and detoxes' talk with Las Vegas-based registered dietitian Andy Bellatti, nutrition researcher Kamal Patel, and science writer and educator Beth Skwarecki to see if they can measure up to the claims.

http://lifehacker.com/what-happens-in-your-body-during-a-cleanse-or-detox-1669540259 

Cleanses and Detoxes!


 

Registered Dietitian, Andy Bellati says "our bodies are already pretty good at removing toxins. If they weren't, and you needed a yearly detox we'd all be probably dead". Yes, because Liver is the main organ to detox all toxins naturally. To do that it needs Carbs ( glucose), Fat (fattyacids), and Proteins (amino acids). Look at the pic from Pratt, Essential Biochemistry, 3e Chapter 19 - 'Regulation of Mammalian Fuel Metabolism'



Thursday, November 27, 2014

Happy Thanksgiving!

Nutrition For Asian -Indians wish you all a happy, healthy and delicious Thanksgiving.

Most of all, I thank one and all for the support and guidance you all have given me in my professional life.

Have a wonderful Thanksgiving!

Wednesday, November 19, 2014

Serving Size Visuals from American Heart Association and American Stroke Association

"It is not only important to watch the quality of foods you are eating, it is important to watch how much you are eating too. It is possible to over-eat even healthy food choices, which can lead to excess calories, weight gain and other health issues. However, measuring serving sizes doesn’t need to be a complicated task.
Use these everyday objects as visuals to guide how much food you are putting on your plate and as an easy way to keep your serving sizes (and waistline!) in check".

Check this Serving Size Visual from American Heart Association

http://sharepoint.heart.org/fda/department/facilities/vermont/Vermont%20Staff%20Folders/Bugbee,%20Laura/Serving%20Size%20Visuals.pdf
 
 
 


Monday, October 20, 2014

3 Nutrients Young Swimmers Shouldn't Miss

3 NUTRIENTS YOUNG SWIMMERS SHOULDN’T MISS

10/14/2014

BY JILL CASTLE, MS, RDN

Nutrition plays a key role in performance and recovery. But for the young swimmer, it also supports growth and development. While there are important nutrients for swimming, such carbohydrates and protein, there are also micronutrients that may be at risk for deficiency, like iron, calcium, and vitamin D. 
 
Of course, any nutrient can fall short of needs if the diet is inadequate compared to the requirements. Deficiencies should always be addressed in the growing athlete.

Three nutrients – iron, calcium and vitamin D—stand out as high-risk nutrients for the young swimmer. One, because they are already known to be deficient in children and teens, in general, and two, because they may be harder for the growing athlete to get enough.  Here’s the lowdown on each nutrient, including recommended levels of intake, and food sources:
 

IRON

Iron carries and stores oxygen, which occurs at a higher level during periods of growth (read: childhood and adolescence). Female athletes, in particular, are at greater risk for this deficiency due to menses and exercise. 
According to the 2010 Dietary Guidelines for Americans (DGA), 9% of 12-49 year-old women are iron-deficient. Swimmers who cut back on their eating or consume a vegetarian diet are at increased risk for iron deficiency.

Requirements:
4-8 year olds: 10 mg/day
9-13 year olds: 8 mg/day
14-18 year olds: 15 mg/day (females); 11 mg/day (males)

Iron comes from animal and plant sources, with animal sources being more efficiently absorbed in the body. The less efficient absorption of plant iron can be enhanced by vitamin C-containing foods like citrus fruit and juices.

Food Sources: beef, ground beef, dark meat turkey and chicken, canned light tuna in water, iron-fortified cereals, instant oatmeal, enriched bagels and breads, black beans, white beans, spinach and raisins

CALCIUM

Calcium is needed for normal bone development and strength, and is required for muscle contraction. All children and teens are at risk for calcium deficiency, but especially teens because they tend to eat and drink less dairy products as they age. Ironically, this is the time when they need calcium the most! Peak bone formation occurs in the teenage years and is completed in the early 20’s.

Requirements:
4-8 year olds: 1000 mg/day
9-13 year olds: 1300 mg/day
14-18 year olds: 1300 mg/day

Food sources: ready-to-eat cereals, calcium-fortified orange juice, cow’s milk, soymilk, yogurt, cheese, salmon, tofu, frozen yogurt, vanilla ice cream, cottage cheese, turnip greens, kale, Bok choy, broccoli, and white bread (calcium-fortified).

VITAMIN D

Vitamin D partners with calcium to build bones. It has also been identified in the prevention of cancer, heart disease, autoimmune disease and infectious disease. Sunlight activates vitamin D in the skin, but sunscreen, cloud cover, dark-colored skin, and other factors may limit its effectiveness as a source of vitamin D.

Requirements:
All kids and teens need 600 IU/day.

It’s not easy to meet vitamin D requirements because there are few foods that are rich sources of this nutrient, and the obvious foods like dairy products aren’t always consumed in the needed amounts (6 cups of milk equals 600 IU vitamin D). The combination of vitamin D-rich foods and sunshine are key to making sure the swimmer gets enough. For swimmers who practice indoors, getting adequate vitamin D from food (or a supplement) is critical.

Food sources: sockeye salmon, smoked salmon, canned tuna, vitamin D-fortified orange juice, milk, soymilk, rice drink, cooked pork, fortified ready-to-eat cereals, mushrooms, Canadian bacon, and eggs.

Iron, calcium and vitamin D are essential to the growing swimmer’s health and wellness, not to mention his athletic performance. Keep these three nutrients top of mind and you may avoid some significant roadblocks to training along the way.

Monday, October 13, 2014

Healthy Eating Quiz

How much do you know about Healthy Eating?

Take a - "Healthy Eating Quiz
https://media.heart.org/fc/quiz/index-3.html?xmlHash=d5caa76b92efaeff980beb2e7b9e9199

2014 Silicon Valley Heart Walk

Wooohooo! Our 2014 'Silicon Valley Heart Walk' was a big success. Good to see thousands of people participating in free Nutrition Classes, Cooking Demo, BP tests, CPR tests, Three Mile Walk and signing up Memorial Wall.

Friday, October 10, 2014

Friday, September 26, 2014

@Ericsson - Nutritional talk

The topics - post workout, and weight loss smoothies, serving size and portion controls and AHA ( American Heart Association) goals. 

Friday, September 19, 2014

Friday Tip

Friday Tip: One pound of fat is 3,500 calories, so to lose one pound per week, you need to remove that many calories from your diet.

Calories your body needs

How many calories your body needs :

To determine your daily calorie needs, we need to start figuring BMR (basal metabolic rate) number.

BMR, refers to number of calories a person would burn even he or she did nothing but sit or lie in ...one place.

BMR sounds awesome but BMR slows down the metabolism as we get older, making it harder to eat what ever we want and still be skinny.

Calculate BMR - http://www.bmicalculator.org/what-is-the-difference-between-bmi-and-bmr/
 
To determine your daily calorie needs, multiply BMR by the appropriate activity factor, click to calculate http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
 
 

Friday, September 12, 2014

Two days in a row as a speaker

Second day @ Brocade - "Lunch and Learn"

Photo: Two days in a row as a speaker @ Brocade "Lunch and Learn" 

My first day as a speaker - Nervous, stressed.. woof! I think I need blood pressure test after the presentation:-))Photo

Thursday, September 4, 2014

Watermelon and Strawberry Salsa

The recipe copyright by http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/Watermelon-and-Strawberry-Salsa_UCM_463471_Recipe.jsp

Serves: 4; 1/2 cup per serving
Ingredients
1/2 cup diced watermelon
1/2 cup diced strawberries
2 tablespoons chopped fresh mint
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
2 teaspoons honey/ 1/2 tsp Paprika

Cooking Instructions
In a small bowl, stir together all the ingredients. Serve immediately, or cover and refrigerate for up to two days to serve chilled.

Saturday, August 23, 2014

kids In The Kitchen

Kids in the Kitchen - Beat the heat with these homemade 'Berry Popsicle's'

Procedure - Blend frozen organic raspberries, strawberries, blackberries, blueberries, and honey, and yogurt. Pour it in a popsicle moulds. Freeze it for 5-6hrs. Unmold before serving. Enjoy the homemade 'Berry Popsicle'

Related Recipes: http://nutritionforasianindians.blogspot.com/2013/07/watermelon-kiwi-popsicles.html

 Photo: Beat the heat with these home- made Berry Popsicles..

Ingredients -
Frozen organic raspberries, strawberries, blackberries, blueberries, and honey and yogurt.

Friday, August 22, 2014

American Heart Association (the place I work) is hosting a FREE community event to increase access to healthcare, physical activity and chain of survival to Silicon Valley families.

Hello Friends,

You are invited to a FREE community health event August 25th, 2014 between 11am-4pm in San Jose! ***Please forward to families and friends***

Univision has partnered up with the American Heart Association to host a FREE community event to increase access to healthcare, physical activity and chain of survival to Silicon Valley families.

Camio a La Salud/Way to Health, will include health screening services, referrals to healthcare, health education and provide a range of valuable resources that will enable diverse families to take immediate action. The American Heart Association & Foothill Community Health Center will be coordinating free cardiovascular health screenings including blood glucose, blood pressure, and body mass index. Univision personality “Vida Sana con Cecilia” & American Heart Association Spokesperson “Chef Anna” will be showcasing healthy cooking demonstrations and in-store shopping tours. Several community organization will be present to host interactive resource tables. Free prizes, live music and a kids zone will be available for families who stop by.

Free Health Screenings
Free Food Demonstrations
Free Prizes
Kids Activity Zone
Music
And Much more!

Date: August 25th, 2014
Title of Event: Camino a la Salud/ Way to Health
Location: Chavez Market Parking Lot
2327 McKee Rd, San Jose Ca
Time: 11am until 4pm

Tuesday, August 19, 2014

Some Myths and Facts About Burning Fat And Exercising:

Myth - Your weight is the end all, be all
Fact -  Your weight has little to do with your fitness level . Muscle weights more than fat, so its common to see an increase in weight performing lifting regimens after a few weeks. Measure by seeing how your clothes fit and how you feel overall.

Read More -http://tv.greenmedinfo.com/top-10-exercise-myths-infographic/

Friday, August 15, 2014

Thursday, June 5, 2014

30 - Day Ab Challenge

It's never too late to start "30 -day ab challenge" created by Robyn Mendenhall Gardner, a Montano woman who turned 40 created the challenge for herself and her friends ...

Wednesday, June 4, 2014

Rainbow Chapatis (Indian Bread)

Rainbow Chapatis (Indian Bread)

Try this healthy rainbow chapatis - Recipe contributed by Meenu Kiran.
 
Method:
1. Pressure cook beets for red, carrots for orange, spinach and broccoli for green.
2. Pressure cook all of them seperately in a pressure cooker with beets being last.
3. Add wheat flour to each of them and make a dough.
4. Add salt, ajwain/carom seeds, pepper to the dough. It is not necessary to add water while kneading the dough.
5. Roll them into chapati and stack all three chapatis on each other by spreading a little ghee in between each of the chapatis(this gives flaky texture).
6. Roll them tight, like how we do for pinwheels.
7. Cut the roll into pieces (shown in pic 3) then roll them again into chapatis. Each chapati comes out palm size. A very healthy option for school lunch.

Photo contributed by Meenu Kiran

Monday, May 19, 2014

Crunchy Sesame Bites

 Satisfy your Sweet tooth with Calcium Rich "Crunchy Sesame bites"

 1/2 cup - Sesame seeds
 1/2 cup - Grated Jaggery
 1 Tsp  -  Ghee

  1. Roast the sesame seeds till they are light golden in color, keep aside. 
  2.  In the meantime, grease flat tray with a little ghee.
  3. Simmer jaggery (unrefined natural sweetener) over a slow flame till it caramelises and forms a hard ball when you add a drop in cold water.  
  4.  Add the roasted sesame and mix it thoroughly with melted jaggery.
  5. When the mixture is ready, pour the entire mixture over the greased pan or a smooth stone surface. Roll it out into thin sheets using a greased rolling pin.
  6. When cool, cut into square pieces. Store in an air-tight container.
  7.  
Sesame health benefits: 
  •  Sesame seeds are rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.
  • The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.
Read More - http://www.nutrition-and-you.com/sesame-seeds.html

Thursday, May 15, 2014

My latest weekday lunch addiction..


My latest weekday lunch addiction, Vegetarian Pho - Vietnamese soup. It contains vegetarian broth, bean sprouts, basil, cilantro, jalapenos, rice noodles (I order with less rice noodles), napa cabbage, bok choy, carrots, broccoli, onions, light spices, tofu, mushrooms and fried wontons stuffed with yellow lentils. Such a refreshing lunch.. tho'm ngon (delicious in Vietnamese)

Wednesday, May 14, 2014

Save Indian Farmers...

There is an alarming statistic that “On average a farmer in India commits suicide every 43 minutes”. This is very sad given that agriculture and subsidiaries accounts for 17% of the national GDP. Maharashtra is one of the hardest hit states for farmer suicides in the recent past.
Save Indian Farmers is a 501 ©(3) non-profit organization created by like minded individuals who wanted to do something that would help prevent the issue of farmer suicides. They work with a non-profit organization in India on various projects to support the families of farmers who have committed suicides. You can read their story here. https://www.indiegogo.com/projects/pathari-village-reservoir-project-for-indian-farmers-in-suicide-prone-region
Save Indian Farmers is now working with the Deendayal Trust to repair a reservoir and build a canal in the Pathari village of Yavatmal district in Maharashtra. This area has seen multiple farmer suicides and this project will help tackle the root cause. The reservoir and canal will help store rainwater in the village, which does not get much rainfall in the year. This water will then be used by farmers to harvest a second crop that they can sell and earn their livelihood
Join the newsletter on the Save Indian Farmers website and stay connected on project updates and upcoming projects. The work that Save Indian Farmers has undertaken does not stop with helping farmers in Maharashtra. With increased awareness and funds, the vision is to expand the projects into other hard-hit states like Andhra Pradesh, Karnataka and Punjab. https://www.indiegogo.com/projects/pathari-village-reservoir-project-for-indian-farmers-in-suicide-prone-region

Monday, May 12, 2014

Detox - Is it really a good idea?

"There is no evidence that those detox diets do any kind of detoxification in the body," says Andrea Giancoli, MPH, RD, dietitian and spokesperson for the Academy of Nutrition and Dietetics in Hermosa Beach, Calif.

"In reality, if you really want to detox your body the best thing to do is have a diet that has plenty of fibre, plenty of fruits and vegetables, a lot of whole grains, a lot of plant foods so that your immune system, your liver, kidneys, lungs and other organs in your body can naturally do their job to detox you on its own," says Giancoli. http://www.thespec.com/living-story/4512982-are-cleanse-diets-really-a-good-idea-/

Sunday, May 11, 2014

Happy Mother's Day!

A daughter words on a mother's day....

"Mom please do accept this unhealthy homemade Strawberry short cup cake with a cup of healthy organic Tulsi green tea - Happy Mother's day to the best mom in the world"....aww (In tears)


Wednesday, May 7, 2014

Very Low Calorie Vegetable

Very Low Calorie Vegetable: Asparagus

1. Rich in Anti -Oxidants, Folates, Vit.K and B-complex Vitamins.

2. It is good in minerals - copper and Iron.

3. Simple Baking - Asparagus sprinkled with balsamic vinegar, olive oil, pepper and baked 400 degrees for 10 minutes. Sprinkle fresh lemon Juice before serving.

4. Pan Grilling - Marinate Asparagus with Olive oil, Pepper, dash of Salt and pan grill for 5 minutes.

5. Add sliced Asparagus to Pasta, and Salads.

6. Make Asparagus and Milk curry.


Health Benefits Of Asparagus http://www.nutrition-and-you.com/asparagus.html

Tuesday, April 29, 2014

Calorie Formula's

... want to count the calories in fat, carbs and  protein you consume..follow this simple M&M's (Maths & Multiplication..trust me when I can do it you can do it for sure)

Calorie Formula's -  Fat: 1gm = 9 calories, Carbohydrates: 1gm = 4 calories, Protein: 1gm = 4calories, Alcohol: 1gm =7 calories

"That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component.
For example, on the nutrition label... if a serving of potato chips (about 20 chips) has 10 grams of fat, the answer is 90 calories. Because 10 grams x 9 (Formula) calories per gram = 90".


Estimated Calories For those Who Are Not Physically Active..http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html

Truth About Nutella Hazel Nut Spread

Think twice before you consume 'Nutella Hazel Nut Spread'. Large portion of the calories come from sugars (two table spoons has 21gms sugar (5 teaspoons))
 Photo: Think twice before you consume 'Nutella Hazel Nut Spread'. Large portion of the calories come from sugars (two table spoons has 21gms sugar (5 teaspoons))

Monday, April 28, 2014

Quinoa, Chia & Maca Crunch Bites

Yes, you heard it right!  Store bought (Whole Foods) Quinoa, Chia and Maca chips satisfied my cravings of eating papdi chat (Indian Fast Food). I believe early stages of hunger burst out to be creative in the kitchen. Enjoyed each and every crunch bite. 


Maca Root
Simple Recipe: Left Over Garbanzo and Tomato Curry, Mint, Yogurt and Coriander Chutney, Chopped Red Onions, Lemon Juice, Chopped Chillies (Optional), and Chopped Coriander.


Layer Each Chip with Garbanzo Bean Curry, Chopped Onions, Lemon Juice, Mint, Yogurt and Coriander Chutney.

Wednesday, April 23, 2014

Healthy Fats!

Dr. Walter Willett of Harvard School of Public Health and Amy Myrdal Miller, M.S., R.D. of The Culinary Institute of America explains why it’s time to end the “low fat is best” myth—and to provide ideas for how to use healthy fats in the home kitchen.

 http://www.hsph.harvard.edu/nutritionsource/2012/06/21/ask-the-expert-healthy-fats/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=Nutrition%20Source%20-%20April%202014%20%281%29&utm_content=#tropical-oils

Monday, April 7, 2014

Monday, March 31, 2014

Nutrition for Asian-Indians Wishing you all a Happy, Healthy and Prosperous Ugadi ( Telugu New Year) and Gudi Padwa.

Started day with prayers and well balanced special dish called Ugadi Pacchadi. It consists of  Sweet, Sour and Spice that are well blended.

The significance of this dish
Hope our New Year is well balanced..


Tuesday, March 18, 2014

Tuesday, March 11, 2014

New Eating Disorder

An extreme approach to diet led to a new eating disorder classified as "Orthorexia Nervosa or Healthorexia.

McKenzie  says "Orthorexia can start out as an innocent attempt to eat more healthfully, but can quickly lead to an unhealthy obsession over food quality or a fixation on “righteous eating,” according to the National Eating Disorder Association"

Read more http://www.nourishrds.blogspot.com/2014/02/the-dietitian-is-in-do-you-stick-to.html

read the full article by Mary MacVean, “For those with orthorexia, diet can never be 'pure' enough” http://articles.latimes.com/2014/feb/14/health/la-he-orthorexia-20140215

Tuesday, March 4, 2014

Tacos 2 Spicy Indian Chili

Tonight dinner -Delicious Mexicano

for Recipe click
 http://nutritionforasianindians.blogspot.com/2013/07/delicious-mexicano.html

From tonight's dinner we had leftover taco fixings of assorted ingredients. So experimented spicy Indian chili in crock pot for tomorrow's lunch box.

Method:
1. To the crock pot add Beans, minced chicken meat (or boiled, drained, and squeezed soy granules), squash cubes, jalapeno's, tomatoes (or the choice of vegetables -carrots, bell peppers, celery, cauliflower and broccoli) minced ginger and garlic, salt, turmeric, coriander, cumin, and red chilly powder.
2. Add half cup of water. Let it cook for 8hrs.
3. Enjoy as a soup/quinoa/brown rice.


Saturday, March 1, 2014

Grain Glossary:

 In last week's post I talked about Vegetarian Protein http://nutritionforasianindians.blogspot.com/2014/02/vegetarian-protein.html..

This week let's take a quick tour on Grains and their Calories, Carbs and Fat..

Grain Glossary - Click
http://www.nutrition411.com/component/k2/item/535-grain-glossary
 
 

Thursday, February 27, 2014

Steamed Bean Cake

Bean Health Benefits-
 Beans have some health benefits that meats don’t. Beans have no cholesterol and very little fat, and they’re high in minerals and fiber. Eating beans may reduce blood cholesterol, a leading cause of heart disease. Because they digest slowly, adding beans to your diet helps keep you feeling full if you’re working on shedding excess pounds".

For More:  http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Bean-Benefits_UCM_430105_Article.jsp

As I am obsessed with beans these days I came up with the recipe Steamed Bean Cake..

Do check my previous post "High Protein dosa".

Ingredients:
1 Cup 10 Bean Soup Mix (Sprouts/Costco)
2 Red Chillies (Optional)
2 Tsp Chopped Ginger
Salt to taste

Preparation:

1. Soak Bean Blend for 4 -6 hours.
2. Blend pre-soaked beans, red chillies and ginger to semi thick batter.
3. Add salt. Spray olive oil to the Idly (Indian Rice Cake) moulds.

4. Fill the moulds, run a straight edge spatula across the top to remove excess. 
5. Steam the Bean cakes for 10minutes. let it cool down for 5-10 minutes.
 
6. Devour the steaming hot bean cakes with your favorite chutney.
7. Goes well for lunch box.



Recommended Posts: Vegetarian Protein http://nutritionforasianindians.blogspot.com/2014/02/vegetarian-protein.html