Calcium – Choona lagao!

Mornings are probably the most chaotic time of the day in most households. Preparing breakfast, getting ready for work, packing tiffins for everyone, sending the kids to school, and most of all urging the kids to drink that one glass of milk! The same drama unfolds in our house as well. Getting my daughters, Rachita and Kriti, to drink milk in the mornings is really tough. Alyona and I figured that the easiest way to accomplish this would be to lead by example. Since then we both have made milk an integral part of our breakfast. And when we started practicing what we preached to our children, they have become more forthcoming.

But why do we give so much importance to milk? This is because milk is one of the rich and healthy sources of dietary calcium. 99% of calcium found in our body is present in our bones and teeth and the remaining 1% is found in body fluids. Thus it is important to provide our body with adequate amounts of calcium, from healthy sources, to keep them strong and healthy. Besides promotion and maintenance of the structure of bones and teeth, calcium is also essential for blood clotting, stabilizing blood pressure, muscle contraction, nerve transmissions, and more. And if the body gets insufficient calcium, then it will draw it from the bones, in turn weakening them.

Calcium requirements may vary throughout the life span depending upon the age and sex. The average requirement of calcium ranges within 500 to 1300 mg amongst growing kids and 1000 to 1200 mg for adults. Plus, it is extremely important for pregnant and lactating women and those going through menopause, to also consume the recommended amounts of calcium. One of the best ways to avoid the risk of osteoporosis, in the middle years, is to include high sources of calcium in your daily diet right from childhood. Adequate calcium in the diet helps in the formation of healthy bones and teeth, which is why it is very important for growing children to consume the recommended amount of calcium, which they can largely procure from drinking at least 2 glasses of milk per day. The rest of the calcium required can come from other sources of calcium.

Apart from milk and milk products such as curd, cheese, yoghurt, paneer, and butter, calcium can be found in high quantities in tofu, soya milk, cabbage, celery, spinach and other leafy vegetables, broccoli, almonds, sesame,flaxseeds, herbs and spices, oranges, a variety of beans, eggs and ragi. In fact, those who are lactose intolerant or have milk allergy can also fulfill their quota of calcium with these non-milk sources.

 These recipes are packed with ingredients that have high calcium content. Must try!

However, for the body to process the calcium properly, it also requires phosphorus and Vitamin D. The easiest and best way to get adequate quantities of this vitamin is to simply go for a morning walk and soak in the morning sunshine! For those who are unable to move out of their homes, spending some time in the balcony or sitting near a window that brings in plenty of sunshine, is also good.

Sadly, for today’s young fashion and zero-size-figure-driven generation, it has become far more important to stay thin rather than healthy. As a result of this fad, they skip some meals or eat less than is required by the body, or go on crazy diets, thus losing out on essential nutrients including calcium.

A lot of people these days prefer popping calcium and vitamin supplements instead of getting them from natural sources. This dependence on pills is justified by the highly over used “busy schedule” excuse. Tell me, how much of your time is it going to take to drink a glass of milk or eat a fruit? I’m sure any doctor will recommend you to get your daily requirement of calcium from natural food sources before turning to pills and supplements. Avoid buying over-the-counter calcium pills, unless advised by your doctor. The increased marketing of calcium and vitamin D tablets have almost convinced people that taking these supplements is necessary for staying healthy. A recent study has indicated that too much calcium can cause a build up in the arteries, affect cardiovascular functioning and can result in a heart attack and other heart related problems. This again goes on to show how important it is to have a balanced diet!

If your calcium levels are really low, the best way to increase it is by chewing on paan. Yes! Like most of the problems in our life, ayurveda has a solution for combating this condition as well! Spread some choona (calcium carbonate) on a betel leaf and stuff it with spices and condiments like elaichi, saunf, ajwain, laung with a bit of natural gulkand, can also help somewhat in making up for any calcium deficiency. However, for the paan to be effective in a positive way, you must make sure that you avoid any supari, katha or tobacco. It is also important to chew the entire thing and swallow it. Spitting out paan not only kills the benefits of it but is also a dirty and unhygienic practice.

The sedentary lifestyle that most of us have become accustomed to is the cause for several of these deficiencies, illnesses and stress in our lives. With small changes in our lifestyle, like eating right, exercising, and sleeping on time, it is very easy to live a happy life. We just need to be aware. If you know about the positive and negative effects of the choices that you make, you will automatically make the right ones. It is very similar in food. Some understanding about healthy foods, a balanced diet and the right cooking methods can go a great way in ensuring a healthy life. After all, a healthy life is a happy one!

Till I write again.
Sanjeev Kapoor

Healthy balanced diet – fill up the nutritional gaps

When we hear the words diet and nutrition used so easily and readily these days, they almost become synonyms! The reality is that they mean different things.
Diet is the food and drink that a person consumes. Nutrition is dependent partially on diet because it is through your diet that your body is supplied with the food that is to be assimilated in order to feed and nourish the cells. Actually you do not live on the food you eat but on what your body digests and assimilates.
A good wholesome diet is always recommended but it does not always provide for good nutrition. Sometimes the body cannot assimilate it. Assimilation of food depends upon the functioning of the endocrine and exocrine glands. If the glands are malfunctioning the result is poor nutrition. Many people are born with faulty glandular mechanisms and as a result are sickly or puny. However, in a vast majority of cases, a good and proper natural diet can help improve and in many cases, cure a faulty endocrine system.
Deficiencies in the body do not happen overnight. It is something like losing weight by exercise. You exercise for a week and nothing happens. You exercise for another week and nothing happens. You still exercise for another month and still nothing happens. And then, suddenly, boom – the weight starts coming down fast as you keep exercising. So you can ignore your nourishment and nothing happens. Ignore it some more (in other words, eat a lot of junk food!) and still nothing happens. Spoil it some more and still nothing. And then suddenly, boom – the vitamin and mineral levels drop, the cholesterol sky rockets…and you are left wondering what went wrong?
Eating a healthy balanced diet should come naturally to us. We have around 21 main meals in a week. Try and have at least 19 good homemade meals with more of vegetables, pulses and fish and less of oil, desserts and heavy meats. As we have access to ready to cook packaged meals and also loads of imported fancy foods it is easy to give in to temptation. Quite a few foods that we buy off the shelves contain additives or preservatives some of which can prove harmful to the body. It is, therefore, always advisable to read the labels before buying anything. Some of the chemicals may be present in minute quantities, which may not be harmful in that small a quantity, but may have a cumulative effect. That is, over the years they may accumulate in the body before the harmful effects become apparent.
So the bottom line is…eat healthy foods daily ensuring that they are natural! Try recipes like Healthy Lapsi Pulao…

Have a calcium storehouse

Why is it that kids are calcium deficient in spite of healthy diets? We all know where the problem lies and it is time to address it! Kids drink milk but they drink aerated drinks too…and much more than what was consumed twenty years ago. At every stage, from infancy to adolescence, calcium is one nutrient that kids simply cannot afford to take lightly. Calcium plays an important role in muscle contraction, transmitting messages through the nerves and the release of hormones. If blood calcium levels are low (due to poor calcium intake), calcium is taken from the bones to ensure normal cell function. When children get enough calcium and physical activity during childhood and the teen years, they can start out their adult lives with the strongest bones possible.

During childhood and adolescence, the body uses the mineral calcium to build strong bones – a process that is all but complete by the end of the teen years. Bone calcium begins to decrease in young adulthood and progressive loss of bone occurs as we age, particularly in women. Teens, especially girls, whose diets do not provide the nutrients to build bones to their maximum potential are at greater risk of developing the bone disease osteoporosis, which increases the risk of fractures from weakened bones.

Of course, milk and other dairy products are good sources of calcium. And milk and some other dairy products contain added Vitamin D, which is also important for bone health. However, do not overlook the other healthy calcium-fortified foods, including orange juice, soy products and bread. Vitamin D is essential for calcium absorption, so it is important to have enough of this nutrient as well. Made by the body when the skin is exposed to sunlight, vitamin D is also found in fortified dairy and other products, fish, and egg yolks.

Always remain motivated to be involved in regular physical activities and exercise, which are very important to bone health. Weight-bearing exercises such as jumping rope, jogging and walking can also help develop and maintain strong bones. In fact, current scientific evidence suggests that, for kids and teens, exercise may be even more strongly linked to better bone health than calcium intake.

Apple Rabdi

Fruit Kheer with Custard
Paneer Kheer

Take care
Sanjeev Kapoor