This one is for those who asked for my diet and meal plan. Please do not follow all you read as I always say this is a customised meal plan for my requirements. However you can have the early morning nuts and fruits as I do.
Breakfast – 3 walnuts + 2 almonds
1 cup tea with 1 tsp sugar with
3 egg whites + ½ bowl whole wheat pasta or 2 whole wheat bread
or 1 bowl oats in 1 cup of skim milk with 1 tsp honey and nuts.
and 1 fruit
11. 00 am – 1 seasonal fruit
1.30 pm – 1 bowl Rice
1 bowl Thick lentil soup (Dal) / 1 breast peiece & 1 leg piece Chicken from
Gravy /Grilled Chicken
1 cup vegetable / spiced sprouts
1 cup salad (sometimes beans/ sprouts)
4 pm – 1 cup tea with whole wheat cracker
6 pm – 2 seasonal fruit or seasonal fruit juice without sugar or honey
9.15 pm – 2 Whole Wheat Indian bread (Roti) non greased
1 cup Thick lentil soup non spiced no oil (Dal )
1 cup vegetable
Almost to bed - 1 glass of water to hydrate for the next 8 hours
Water and fluids - 2.5 litres a day
Fat intake - not more than 4 tsp vegetable oil only
Wish you wellness,
Neha
R.D
Monday, May 4, 2009
Health By Request only...
Dear followers,
I have really loved writing Wellness and I for the past quarter. In just 3 months I have had such great comments from all your emails and I can't thank you enough. I am working on really good topics you would want to know and practice but you might have to wait just a wee bit more.
Since I am doing an appreciation round for you with this post I thought I might get to know what would you want me to write about? It could be a real life battle of someone you know or it could be some fun stuff for the upcoming summer round the corner or even spring season must do's or something special for Mother's Day to gift your mom. I promise no matter how many requests I recieve I will write about it and let you know exactly how to go around your curiosity.
So let those mails keep coming with request. You could make it easy for yourself by sending me a tweet on @nehawworldwide or leave a comment.
Wish you wellness,
Neha
R.D
Related Articles -
http://wellnessandi.blogspot.com/2009/04/swine-flu-how-to-combat-mutated-virus.html
http://wellnessandi.blogspot.com/2009/04/10-fitness-faux-pas.html
http://wellnessandi.blogspot.com/2009/04/no-resistance-to-resistance.html
http://wellnessandi.blogspot.com/2009/03/what-transpires-beneath-part-2.html
I have really loved writing Wellness and I for the past quarter. In just 3 months I have had such great comments from all your emails and I can't thank you enough. I am working on really good topics you would want to know and practice but you might have to wait just a wee bit more.
Since I am doing an appreciation round for you with this post I thought I might get to know what would you want me to write about? It could be a real life battle of someone you know or it could be some fun stuff for the upcoming summer round the corner or even spring season must do's or something special for Mother's Day to gift your mom. I promise no matter how many requests I recieve I will write about it and let you know exactly how to go around your curiosity.
So let those mails keep coming with request. You could make it easy for yourself by sending me a tweet on @nehawworldwide or leave a comment.
Wish you wellness,
Neha
R.D
Related Articles -
http://wellnessandi.blogspot.com/2009/04/swine-flu-how-to-combat-mutated-virus.html
http://wellnessandi.blogspot.com/2009/04/10-fitness-faux-pas.html
http://wellnessandi.blogspot.com/2009/04/no-resistance-to-resistance.html
http://wellnessandi.blogspot.com/2009/03/what-transpires-beneath-part-2.html
Tuesday, April 28, 2009
Swine Flu - How to combat the mutated virus pandemic ?
Immunity is all about what you have been eating in the past that builds up to molecules recognizing & fighting deadly bacteria, fungi, amoeba, and virus. The current villain of course is the Swine Influenza Virus or SIV. Now how can you build resistance to a mutated virus as your immunity system has no recognition of it what so ever? Well you can't really fight it without being immunised and thats a fact especially when the virus mutates developing a vaccine is challenging. However your body can fight over to stabalise the trauma of the flu internally. There are a few basics to keep a checklist of to make sure you have got the immunity build up under control when the time comes like this one.
Checklist 1 Fat - Well we all know there is the bad fat and good fat but the quantity of this good or essential fatty acids in the food we eat is crucial. You need to select and eat the amount required every single day inorder to keep a constant biomolecules of immunity system to be available to maintain resistance and the strength of the body internally. Essential fatty acids are from Unsaturated Fat and are of two kinds Omega 3 and Omega 6 fatty acids. Omega 3 being the most crucial one in protection of our body. Omega 3 and Omega 6 fatty acids have food sources like sardines, mackrel, herring, salmon, bluefish, pompano florida, tuna, trout, blackberry seeds, walnuts, almonds, soy, flax seeds, rice bran oil, sunflower oil, safflower oil, corn oil, soybean oil, almond oil, cod liver oil. Around 4 - 6 oz of the fish rich in omega 3 fatty acids twice or thrice a week or 1 oz of nuts in a week or 3 oz of the vegetable oil in a week is a necessary dietary intake. It should be well remembered that all these foods already have a sufficient fat content and they shouldn't be eaten fried but baked or grilled or raw which ever suits the foods edible quality. Essential fatty acids like DHA & EPA which are one of the omega 3 fatty acids are the precursors or initiation points of immune molecules, hormones, blood vessel permiability, bone health, cardiovascular function, cerebral function, . Research has shown that excess of omega 6 over omega 3 can saturate the enzymes that inturn desaturate and elongate both the fatty acids. The ratio of O- 6 to O - 3 can inflence neurotransmission and thus brain activity. The ideal ratio of omega 6 to omega 3 fatty acids in a diet is 2:1 to 3:1. It is easy to have that balance when you buy food that has the ratio mentioned on the nutrition label. Essential fat is also necessary for the adequate absorption of antioxidants like Vitamin A, D, E, lycopene from cooked tomatoes, phytophenols, flavonoids, as these ultimately help the immune system to desaturate the stress caused by the free radicals in the body.
Checklist 2 Protein - Now fat isn't independently present in nature nor the body. It is always linked or attached to another molecule. Proteins like globulins, which are a part of the antibodies fighting against a foreign body are derived from high biological value (HBV) protein like caesin from dairy, fish, poultry muscles, lean meat. Because these sources have in them the essential amino acids that the body cannot produce and also as they are bioavailable, they are most essential sources of protein. Without HBV protein the body doesn't recieve repair & strength from structural protein ( bone , muscle, skin, organ tissue), protection (immune molecules like antibodies and enzymes), function (hormones, enzymes, neurotransmission, tissue). Basically we are structureless without protein.
Checklist 3 Antioxidants - I know this word makes more appearances than any other in any health related literature but that is only because it is the most crucial molecule for our survival and thriving in this environment. What exactly do we mean by 'ANTIOXIDANTS' ? Vitamins all of them (A, B1, B2, B3, B6, B12, C, D, E and K ), yes each one of them has some role to play in the other's function. Minerals like zinc, calcium, chemicals from plant sources like flavonoids from soyabean, pigments like anthocyanin,cyanidins, quercetin, zeaxanthin, alacinin, elagic acid, lycopene, lutein and many more derived from again the fruits and vegetables and condiments. Resveratrol from the skin of grapes present in grape juices and red wine or blueberries.
Well as mentioned earlier all this is to be ready when the disease is somewhere around in your vicinity or in today's scenario on the way to your vicinity. As it is rightly said prevention is always tastier than cure. Happy eating. Be safe of SIV, be clean and avoid crowds.
Wish you wellness,
Neha
Related Articles -
http://wellnessandi.blogspot.com/2009/03/what-transpires-beneath-part-2.html
http://wellnessandi.blogspot.com/2009/03/there-is-no-i-in-team.html
http://wellnessandi.blogspot.com/2009/04/under-apocalyptic-sun.html
R.D
Checklist 1 Fat - Well we all know there is the bad fat and good fat but the quantity of this good or essential fatty acids in the food we eat is crucial. You need to select and eat the amount required every single day inorder to keep a constant biomolecules of immunity system to be available to maintain resistance and the strength of the body internally. Essential fatty acids are from Unsaturated Fat and are of two kinds Omega 3 and Omega 6 fatty acids. Omega 3 being the most crucial one in protection of our body. Omega 3 and Omega 6 fatty acids have food sources like sardines, mackrel, herring, salmon, bluefish, pompano florida, tuna, trout, blackberry seeds, walnuts, almonds, soy, flax seeds, rice bran oil, sunflower oil, safflower oil, corn oil, soybean oil, almond oil, cod liver oil. Around 4 - 6 oz of the fish rich in omega 3 fatty acids twice or thrice a week or 1 oz of nuts in a week or 3 oz of the vegetable oil in a week is a necessary dietary intake. It should be well remembered that all these foods already have a sufficient fat content and they shouldn't be eaten fried but baked or grilled or raw which ever suits the foods edible quality. Essential fatty acids like DHA & EPA which are one of the omega 3 fatty acids are the precursors or initiation points of immune molecules, hormones, blood vessel permiability, bone health, cardiovascular function, cerebral function, . Research has shown that excess of omega 6 over omega 3 can saturate the enzymes that inturn desaturate and elongate both the fatty acids. The ratio of O- 6 to O - 3 can inflence neurotransmission and thus brain activity. The ideal ratio of omega 6 to omega 3 fatty acids in a diet is 2:1 to 3:1. It is easy to have that balance when you buy food that has the ratio mentioned on the nutrition label. Essential fat is also necessary for the adequate absorption of antioxidants like Vitamin A, D, E, lycopene from cooked tomatoes, phytophenols, flavonoids, as these ultimately help the immune system to desaturate the stress caused by the free radicals in the body.
Checklist 2 Protein - Now fat isn't independently present in nature nor the body. It is always linked or attached to another molecule. Proteins like globulins, which are a part of the antibodies fighting against a foreign body are derived from high biological value (HBV) protein like caesin from dairy, fish, poultry muscles, lean meat. Because these sources have in them the essential amino acids that the body cannot produce and also as they are bioavailable, they are most essential sources of protein. Without HBV protein the body doesn't recieve repair & strength from structural protein ( bone , muscle, skin, organ tissue), protection (immune molecules like antibodies and enzymes), function (hormones, enzymes, neurotransmission, tissue). Basically we are structureless without protein.
Checklist 3 Antioxidants - I know this word makes more appearances than any other in any health related literature but that is only because it is the most crucial molecule for our survival and thriving in this environment. What exactly do we mean by 'ANTIOXIDANTS' ? Vitamins all of them (A, B1, B2, B3, B6, B12, C, D, E and K ), yes each one of them has some role to play in the other's function. Minerals like zinc, calcium, chemicals from plant sources like flavonoids from soyabean, pigments like anthocyanin,cyanidins, quercetin, zeaxanthin, alacinin, elagic acid, lycopene, lutein and many more derived from again the fruits and vegetables and condiments. Resveratrol from the skin of grapes present in grape juices and red wine or blueberries.
Well as mentioned earlier all this is to be ready when the disease is somewhere around in your vicinity or in today's scenario on the way to your vicinity. As it is rightly said prevention is always tastier than cure. Happy eating. Be safe of SIV, be clean and avoid crowds.
Wish you wellness,
Neha
Related Articles -
http://wellnessandi.blogspot.com/2009/03/what-transpires-beneath-part-2.html
http://wellnessandi.blogspot.com/2009/03/there-is-no-i-in-team.html
http://wellnessandi.blogspot.com/2009/04/under-apocalyptic-sun.html
R.D
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