againstComing from a family of medical professionals and having breathed among spiritually aware people, I have always been exposed to the importance of nutrition from both a scientific and spiritual standpoint. Despite the knowledge, following a healthy lifestyle along with balancing the personal and professional worlds posed a quiet challenge; especially here in the United States with little domestic help available.
A Quick Summary on the State of Immigrant Indians
Food, the source of vital energy, is greatly influenced by culture and climate, which, by the way, in the US is a complete contrast to our tropical land, India.
In the last fifty years, millions of Indians immigrated to the US for various reasons. Under the influence of the western lifestyle and harsh climate, we made some necessary adjustments to fit in. We changed our accent, started wearing layered clothing, made dietary changes such as changing vegetarian status, eating patterns, increasing the use of fast foods, frozen and ready-to-eat foods, etc.
In addition, with the so-called “convenient” and “comfortable” lifestyle, our level of physical activity was reduced to a minimum, resulting in a low BMR (basal metabolic rate).
The consequence
Research shows today,
Many of the immigrant Indians have a high prevalence of coronary heart disease, diabetes, low HDL, high cholesterol and triglycerides, hypertension. The prevalence of coronary artery disease is three times higher in Asian Indian women than in US women overall.
In India, only one in 40 women gets breast cancer, but in the US, one in 8 Asian Indian women will get the disease; the highest incidence in the world, according to the American Cancer Society.
Asian Indian women are at high risk for osteoporosis, according to the National Osteoporosis Foundation.
What can we do about it?
We all have accumulated enough knowledge about Nutrition. What we lack is a “road map” to implement that knowledge in our lives. So let’s start by looking at some fundamental things, which are called abc of health. Here are some simple and practical lifestyle modifications that will help you live in shape.
A: Target for fitness
Health experts suggest that along with dietary changes, you should also adhere to an exercise routine. I would say start by increasing your physical activity and making the necessary dietary changes will be easier.
Here are some simple and effective suggestions to help increase your daily activity:
1) Take the stairs instead of the elevator at work, home, mall, etc.
2) If the weather permits, park the car in the farthest parking lot and walk.
3) Leave the shopping carts outside the store and walk the shopping bags to your car; Engage the muscles to a small workout.
4) While making long conversations on the phone, especially those lazy weekend calls, walk around the house or up and down the stairs, instead of sitting on the couch.
5) Socializing is more fun when there’s more to it than food and regular conversation. Think of innovative ideas, such as playing games indoors or outdoors, depending on the weather.
6) Request invitations to a night of exercise for fun; be it ballet or kickboxing, instead of those rather motivated meetings.
7) Instead of watching those regular soap operas on TV, it’s healthy and refreshing to play with the little ones. For example: Hide-n-seek can be interactive and recreational.
8) Staying organized keeps you fit and focused in both your personal and professional life.
9) Helping around the house (laundry, dishes, cooking, cleaning, gardening, and vacuuming) is a great way to get exercise.
10) If going to the gym becomes stressful, home exercise videos can be very effective. Example: Am.-Pm. Yoga – Denise Austin, Get Off the Pounds – 2 Mile Hike – Leslie Sansone.
B = Build a healthy foundation
Developing a strong foundation is like a blueprint for healthy living. Some tips to achieve it:
1) Breakfast is the most important meal of the day. Here are some practical breakfast suggestions:
has). Cereals with Milk, Carnation Breakfast, Quaker Oats, Cream of Wheat, etc
b). Vegetable Sandwich, Cheese Toast, Peanut Butter Jelly Sandwich.
against). Boiled egg/omelette with bread.
d). Cereal bars
me). Boiled corn, fruit (Dole ready-to-eat-no sugar),
F). A handful of nuts (almonds, walnuts, cashews, etc.)
gram). Yogurt with fruit in the background and cereals
h). Smoothies or shakes or a glass of milk with some protein supplement like Protinex.
2) Variety is the spice of life: Eat a varied diet, rather than a particular food or food group. Variety means that we should eat a mix of foods from all the food groups.
3) Make fruits and vegetables a key part of your daily diet. They are packed with a variety of rich nutrients and fiber. Choose whole or cut fruits and vegetables instead of juices more often. The juices contain little or no fiber. Unless you say “lots of pulp.” Did you know that fiber helps lower cholesterol and also helps you lose weight?
4) Follow the ‘Green Rule’: Eat a full plate of salad as the first course of your meal. Be careful with the dressing.
5) While eating out, opt for an extra helping of vegetables. For example: when you order a sandwich, cut out the extra cheese and ask for lots of vegetables. You don’t really need to finish your entire order; pack it up and have it later. Opt for a small burger, small fries; ask for water instead of soft drinks or thick shakes. This makes fast food work for you instead of against you.
6) Choose from a variety of whole grains like brown rice, whole wheat, oats, instead of refined grains.
7) Avoid excess of tea, coffee (no more than 2 cups/day), soft drinks, sugary juices. Instead, choose water, no sugar added iced tea, sparkling water, or a glass of buttered milk.
8) Drink lots of water; at least 8-10 glasses per day.
9) Include dairy products in your daily diet. They are good sources of calcium and other essential nutrients. Choose 2% milk or low-fat products, if necessary.
10) If you lead a busy life, here are some good tips for you:
has). Cook in bulk whenever you have time. Bring food to room temperature and pack in small single-serving containers and refrigerate for later use.
b). Knead the chapatti/paratha dough in the food processor and pack into small individual Ziploc bags and refrigerate.
against). Prepare the idli/dosa dough and refrigerate.
d). Roast Rava and store it in an airtight container for a quick upma snack.
Note: Healthy Quick Fix Meal/Snack Recipes Coming Soon.
11) It’s okay to occasionally indulge in junk/rich foods. However, limit the serving size.
12) Eat lean portions of meat. Do not eat meat, poultry, eggs, fish, etc. raw or undercooked.
13) If you drink, drink once in a while.
14) Choose 6 small meals instead of 3 large meals. One of the best ways to stay fit is to “Eat Little, Eat Often.”
15) Multivitamins: You do not need a vitamin or mineral supplement if you eat a varied and balanced diet.
C = Choose wisely
We will discuss this in detail in the following articles. These would include the Indian food guide pyramid, understanding serving sizes, choosing the right oil, understanding nutrition labels to name a few.
Until next time, stay healthy!
Please feel free to write me at
[email protected] or visit my website at
http://www.nutriage.org.
