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

Christmas dinner at home – Plan the menus in advance

Christmas is 50 days away and kids are the most excited by the thought of the numerous gifts that they would get or what Santa Claus would get them! For us, who look after the eats and the kitchen at home, it is time to decide on some menus that could work for Christmas dinner and set the spirits for the festivities.

Well, Christmas Dinner Recipes are no longer a challenge to find really. All you have to do is decide what sort of cuisine you would like to focus on. Try a mix. Have some light poultry with a nicely baked potato dish, a cold salad, all finished with creamy hot beverages with cookies or then a luscious decorative dessert! And if it is a snack and dessert party (is fast becoming popular as more and more people are skipping main course), dwell a lot on research of starter recipes. For ideas I am going to suggest some recipes in all categories but today the focus is on starters.
Starters with chicken:

Fried Chicken Wings with Chilli Pineapple Sauce.
Bacon Rolled Mustard Chicken
Keema Samosa
Vegetarian options:

Asparagus Canapes
Cheese and Herb Patti Samosa
The best part of having finger foods is that you can base your whole menu around it. Have at least four or five starters if you are throwing a party. Count at least six-seven pieces per guest and once you know the segregation of vegetarians and non-vegetarians make the appropriate portions or numbers. When you serve them on platters (with toothpicks, dips, chutneys and paper napkins) do ensure that the platter holds a little flag saying the name or whether the dish has vegetarian or non vegetarian contents. It helps tremendously in being a gracious and thoughtful host/hostess. Be ready with a stack of small plates as even if one guest expresses his desire for one, more will quickly follow suit because eating from a plate is more convenient than managing with just toothpicks and napkins!
So as the mood is set to start planning your forthcoming Christmas Dinner or Party, do take some time off the start jotting down important notes!

Healthy balanced diet: be alert about your body weight

There are many notions regarding body weight and its control and somehow there is never enough information to satisfy weight watchers. A few interesting contributions to the facts file of weight control follow:
One in every four persons believes that eating breakfast is not such a good idea simply because breakfast opens up the gates of appetite and then one feels hungry all day long. The fact is that if breakfast is not composed of complex and simple carbohydrates, some protein and a little fat it is not a filling meal. The choice of wrong foods leads to faster digestion hence hunger. Breakfast is a must source of energy needed to get through the morning. Try recipes like Hot and Sour Idlis.
Vegetarians generally have a view that being non-meat eaters they have the healthiest option in diet. It is not so. Certain foods like cheese and nuts favoured by vegetarians are very high in fat and cholesterol. Also the strict vegans who choose not to consume dairy products need to be careful about appropriate intake of nutrients. Vegetarianism, speaking strictly, is not the healthiest diet, but with sensible planning can be a very healthy diet.
And then there are those who starve for a few days to drop kilos quickly! What happens is that it is mainly loss of water and muscle. When one does not eat with a view to fasting leading to cleansing of the body the reverse is happening as unwanted body chemicals like ketones build up in the time the body does not have nourishment. The kidneys feel the strain and the general health suffers.
We often reach out for food that claims to be fat free thinking that one could skimp on calories. Fat free foods generally will have some other ingredients like sugar to replace the taste and texture of fat. Consequently, fat free does not really satisfy the taste buds or provide the essential vitamins that protect vital organs.
A small but important point in conclusion: Learn to identify hunger cues and try not to be tempted by larger portions. Overeating is detrimental to health and healthy eating comes from conscious effort to know your body’s requirement.