Mindful mouthfuls

Can a bowl of oatmeal help prevent a heart attack or does a cup of yoghurt aid in digestion? Foods consumed sensibly can prevent or even cure certain diseases, says Norbert Rego

 RAVI PRAKASH, 33, had a stressful job profile, erratic timings and an irregular eating schedule. At 110 kgs, he was besieged with high cholesterol levels with borderline diabetes and also suffered from bouts of hyper acidity, insomnia, and high blood pressure. Of late, he's started losing weight, and feeling a whole lot better about himself. His secret? Eating!
He explains, "Wheat rotis changing to jowar rotis helped me in digestion and to lose eight kgs in four weeks. One glass of sweet lime juice without sugar got my BP under control. Pineapple helped me get rid of acidity. Two walnuts and flaxseed three teaspoons daily helped me control my cholesterol. A meal pattern and methi seeds, roasted and ground, brought my blood sugar levels with in normal range."
Healthy food is all that is required to maintain the health of a human being. You can beat quite a number of medical conditions by eating right and exercising regularly. Many foods are medicinal, and are the fuel on which we run our bodies. This is a process of 'eating with awareness" which is called 'meditative eating' or 'mindful eating'.
    "Meditative eating helps you enjoy all the dimensions of food and drink. The colours, the fragrances, the textures and of course the taste of food is better appreciated when you eat with awareness. Meditative eating drives away stress, as you are completely consumed by the moment, with no time for worry or tension,"
says Dr Dilip Nadkarni, orthopedic surgeon and sports medicine consultant.
    Vishal Sinh, 45, had high cholesterol. After consuming methi seeds everyday, his cholesterol levels have reduced significantly. "As prescribed by the nutritionist, I incorporated methi seeds in my diet. However, the key word for foods to do wonders is patience. Results come slow and steady, but provide life-time benefits," he says.
    Agrees Dr Richa Anand, executive dietician, Dr L H Hiranandani Hospital, Mumbai. "Foods consumed sensibly can prevent certain diseases. Even if they do not heal cent per cent; at least there are no concerns about any side-effects."
FOODS TO FIGHT DISEASES
A combination of rehabilitation exercises (for post-surgical conditions) or contemporary exercises parallel to healthy food choices can result in magical changes in existing disorders or prevent future medical eruptions. HIGH BLOOD CHOLESTEROL l Fenugreek seeds, walnuts, wheat germ, oats, soy, garlic, olive oil and foods high in soluble fibre, such as apples, berries and brussel sprouts. A basic cardio workout in combination with weight training helps increase the good cholesterol. DIABETES l A combination of nuts such as peanuts, walnuts, almonds; cinnamon, garlic, flaxseeds and foods high in soluble fibre such as oatmeal, barley, lentils and apples. A daily workout routine helps in uptake of glucose from the blood, thus reducing the blood glucose levels and increasing the sensitivity of insulin to the glucose. BLOOD PRESSURE l Foods rich in potassium such as fruits with a combination of pulses, ragi and whole grains can reduce blood pressure. And a moderate cardio workout in one's daily routine increases the pumping capacity of the heart, thus strengthening the heart muscles. CONSTIPATION l Yoghurt not only reduces constipation but improves immunity. Yoga and a fibrous meal helps improve the bowel movements, resulting in smooth passage of stools.
    (Inputs from Kinita S Kadakia, diet consultant)
QUICK-FIX CURES
l Ashwagandha helps reduce cortisol which is a stress hormone. High cortisol levels lead to insomnia, fatigue, digestive problems, low immunity and high mucus formation. l Walnuts and olive oil help increase HDL levels (good cholesterol) and prevent heart attacks. Coriander seeds also increase HDL levels. l ½ tsp each of ginger juice with honey taken in the morning works as an anti-inflammatory and anti-ulcer food and also helps in constipation and gastric mobility. l 1 tsp of methi and jeera each soaked in a cup of water taken on empty stomach in the morning helps get rid of water retention. l Intake of thyme leaf, oregano and rosemary leaf will improve resistance against bacterial infection and help cure inflammation in the stomach. l Stewed apple and pomegranate juice controls diarrhoea. 1 tbsp of curd beaten in a glass of water with salt and roasted jeera powder with 2 tbsp of Isabgol is the best remedy for acute diarrhoea. l Pineapple juice contains bromelein, which is a digestive enzyme. It cures chronic acidity and flatulence, if taken one glass daily. l Raw amba haldi grated and garnished with green coriander leaves helps detoxify the liver. l Sprouted barley and methi seeds improve immune system and rheumatoid arthritis. l Sweetlime juice contains potassium which helps as diuretic and controls blood pressure. (Inputs from Sveta Bhassin, nutritionist and wellness consultant)

IN SEARCH OF THE PERFECT... SALAD DRESSING

Salt of the earth

Dressing light is one of the best ways to wear the heat. A nice summer salad, however, won't complain about a few extra layers. Pick from a range of locally made and imported vinaigrettes, mustards, mayonnaise, vinegars and flavoured oils that are all available off the rack at breezy prices.
    The word "salad" comes from the French 'salade' which stems from the Latin 'salata' or "salty". A simple ingredient like salt can bring out the flavour of ingredients and that was known even to the ancient Romans who not only ate brine-seasoned vegetables but also grasses and herbs sprinkled with salt. Later, Roman and Greek cooks experimented with olive oil, vinegar, salt and various sauces. They were only re-discovering what the Babylonians did 2000 years ago to dress vegetables.
    Until the turn of the 19th century, salad dressings were home-made creations, like the herb one that Henry IV liked with his bowl of
sliced potatoes and sardines, or the mustard one that dressed lettuce and hard-boiled eggs for Mary, Queen of Scots. The kings and queens of Europe were evidently very fond of salads. However, Oriental ones such as the Japanese Wafu (sesame soy sauce dressing) and Fukairi (sesame flavoured dressing) that are available for about Rs 390/200ml, and Thai brands that offer dressings of tamarind, red and yellow salads, and lemongrass with sweet basil and galangal for between Rs 115/200ml to Rs 135/345g, both stocked at Nature's Basket, clearly indicate that salads have been a global phenomenon.
    Today, supermarkets across Mumbai, Roman Stores at 7 Bungalows in Versova, Alfa at Irla, Sahakari Bhandar at Colaba and Rajat Provision Stores at Napean Sea Road stock all trendy trappings from Kraft 100% Fat Free, Weight Watchers' Balsamic, French Style and Honey Mustard (Rs 325/250ml), Salad Magic's range of "No Oil, No Cholesterol" Herb & Garlic and Honey Mustard (Rs. 175/250ml), the Praise brand's Ranch, Coleslaw and Thousand Island (around Rs. 225/ 370ml) and Salad Cream Salad, Italian and French Dressings (Rs 105/250ml) from Remia. Most of the above brands listed do not limit themselves to dressings and also offer regular, flavoured (wasabi, mild curry, and smooth dill to name a few) and fat-free mayonnaises at Rs 105/250ml-Rs 255/500g; American, English and French mustards (including Dijon and balsamic apple) for upwards of Rs 115/370g; olive and other flavoured oils for Rs 150/200ml-Rs 875/250ml;
    Vinegar is one of the oldest known condiments, and a spoonful or two of good quality vinegar can lift many salads. On offer are vinegars of all kinds from Distilled White by Heinz at Rs 130/473ml to a Chinese rice wine at Rs 340/750ml. Raspberry vinegar, one of the most popular types of vinegar flavoured with soft fruit is particularly good used in salad dressings and Borges (of Spain) makes this available in the city at Rs 205/250ml. Balsamic vinegar: sweet, dark and aged in specially treated wooden casks, comes from Italy. It is usually only found at very select establishments in the city and costs about Rs 2,600/250ml.
    Helping to keep the Indian salad scene buzzing, most of the above mentioned stores as well as sports clubs, Farm Products in Colaba, Rakhangi Stores in Worli and Chedda Stores in Kandivali stock "authentic recipe" Creamy Mustard and Oregano French Dressing by Smith & Jones, Ship (established 1883) Brewed Sugarcane and Kalvert Foods Non-Fruit Vinegars for Rs 13/200ml- Rs 69/700ml; for around Rs 68/200g Ranch, Caesar and Pasta Dressings, and eggless, diet eggless, garlic, burger and mint mayonnaises by Fun Foods; regular mayonnaise by Asma Contractor of Acon Home Made Products; fresh and dried herbs; spices, mushrooms, cured meats, olives, jars of antipasti, sundried and semi-dried tomatoes; nuts, and a host of the season's salad must-haves.