Awareness on World Diabetes Day..........

I am proud to share with you today an email written to me by one of my dear students and a practising dietitian. I did not feel the need to even edit one word from what she has written to me . She ,in turn, has shared her own experience in the following letter and this again confirms the fact that even though we Indians are predisposed to Diabetes and with our current lifestyle will end up as the largest population with the threat of Diabetes and Heart diseases at epidemic levels, We may have been already practising the solutions traditionally........................so, today on the World Diabetes Day, I will like to tell all you friends, that, ................. Be aware of what our tradition and culture as offered us .................and make your own healthy decisions !!!!!

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Hello mam........

I wanted to tell u one experiance which is worth sharing.....last sunday there was a seminar by BEST OF ADA ( American Diabetic Association) in Le Meridian for all diabetologists in maharashtra........me n sonal managed to go there n it was one of the best seminars we had attended... Many famous doctors talked about handling diabetic patients n thn the most awaited lecture was that by Dr. Julie Miller Jones. She is a Certified Nutrition Specialist and Licensed nutrition with PhD in Food Science and nutrition from University of Minnesota.

She gave a excellent lecture on glycemic index......whole grains,cereals etc. Her last slide made us proud................. it said-' DIET should be the mainstay of all diabetic management.. but what diet.... TRADITIONAL INDIAN DIETS WITH SLIGHT MODIFICATION'

She said indians know the best how to combine cereals and pulses in exact proportions.........it was amazing to hear from this nutrition expert that indians are the only people who know how to decrease the glycemic load of rice by adding lots of pulses..........she said she has travelled to lot of places promoting this last slide........so its just a reminder that our kind of diet is followed by many people around the world.........so we should be proud of it and stick by it and not try being westernised or being influenced..........

If possible would you share this with our bloggers..........Tomorrow, that is 14th november is world diabetes day and so i thought this day is the best to pass this message to all that our Indian diet and eating pattern is the best!!!!

Regards,

Preeti

I would just like to add in the end that it is always better to know the fact that " Prevention is Better than Cure"................... Eat healthy, Stay Healthy and keep the known enemies at bay!!!

Diet Tips to Fight Stress

We have seen before that there are a few key nutrients which can help us in fighting stress and help us to handle it in a better way!

Let us now incorporate it as some diet tips to fight stress.

1) The first and the most important thing to follow is to have an eating routine or pattern. If the body is fed at regular intervals and according to its daily routine, it will automatically cut down the irritation levels and fluctuating sugar levels which almost always bring mood swings with them. The more the balanced blood sugar levels, the lesser the irritation and mood swings, the lesser the chances of one getting into simple pressures and stresses . Plus this also increases your productivity and helps you to stay calm and make better decisions on the work front. All this obviously will add to reducing the pressures and eventually the stress that they will produce.

This will especially help all the "Managers and Professionals" who keep on telling me time and again that they do not find time to eat when they are at work. I will like to tell them that they should regard their food equally important and I am sure this eating routine will help them fare better in stressful situations.

2) We have also mentioned before that at least 30 to 45 minutes of some exercise daily will help the body to have the "feel good " hormone running in our blood streams. This surely helps fighting stress as this will improve our reaction and response to all the stressors.

3) Many people resort to or unknowingly get into a habit of having some or the other addictive drink. This will include all the cola drinks, carbonated drinks, all the cups of tea and coffee that you may consume during the day. The "Caffeine" in all these is habit forming and is also a chemical stimulator to the body. It is seen that people actually have withdrawal symptoms if they stop taking these drinks. So.............. it is in the favor of health that the intake of Caffeine has to be brought to the minimum.

The several cups of tea and coffee and colas can be easily replaced by more healthier drinks like green tea, herbal teas, vegetable juices, thin buttermilk, lemonade , ginger-ale. I find that there are a few work places that actually have started offering these alternatives to their employees. It is up to all of us to make them available at our workplace as well.

4) Replacing the refined flour "phulkas" and white breads with healthy unrefined "rotis" or "rotla's" or "bhakris" traditionally made from native cereal flours like Bajra, Jowar, Nachani etc will help to bring in the necessary fibre, trace minerals and vitamins and of course the variety to the food to fight stress. Many shops also offer a variety of brown rice that can be easily replaced with our regular polished white rice. Adding fine quality wheat bran or rice bran to regular phulkas or rotis can improve the fibre content of the diet.

5) Another important thing is to try and include at least one seasonal fruit in your daily food regime. Using regional and seasonal fruits and vegetables will help in providing many important antioxidants and necessary nutrients to fight stress. An ideal diet should contain 4 to 7 exchanges of fruit and vegetables every day. If we just happen to jot down our last 2 days food intake, I think the obvious answer to better our diet regime would be to include more of fruits and vegetables.

6) Including enough proteins in our daily food like whole and split pulses (daals), dairy products and lean white meat is also very important to balance the food and gives excellent satiety value to food.

7) We just seem to have forgotten eating nuts and oil seeds as an healthy evening snack. These can act as a very very healthy evening snack, easy to carry, will help to fight the evening cravings and thus keep away from the tantalizing junk alternatives. A handful of roasted "chana", some peanuts, 2-4 almonds, handful of pumpkin seeds, 1-2 halves of walnuts can serve as an excellent evening snack, full of antioxidants and nutrients, to fight stress.

Also, traditional peanut, sesame seed, poppy seed, dry coconut and flax seed chutneys with food are excellent adjuncts that can be included to provide the necessary stress busters.

8) The last one on this list but a very important tip would be ........................... It is absolutely alright to include a multivitamin supplement ( Vit B complex plus some important vitamins and minerals) available at the chemist for a few days , if you know that you would be facing stressful times. And they can be anything from an exam, some family crisis, stressful situation at the job, too much travelling ...........or even getting married ;)............ It is always better to be well equipped than running into trouble later..........!!!!!!!