Are millets the miracle food that everyone is claiming or is there a catch to it. Millets are called ancient grains and let us first find out why these grains disappeared from out diet in the first place.

Fast food takes over

The boom in population also brought in fast food by the food scientists from America. Fast food involves use of large amount of all purpose flour or maida. Maida as we all know is basically a refined version of wheat stripped away of the fibre rich outer cover and nutrient rich germ. Maida is easy to handle as a dough and gives you those fluffy and crispy snacks. More important of all, the taste is awesome and addictive.

People generally agree that it is maida which is responsible for all the lifestyle related ailments of modern times. As an alternative fast food makers began offering wheat as a healthy substitute but that created the additional problem of gluten.

So now we are back to rectifying the mistake introduced by big corporations from outside India by turning back the clock about a 100 years to look for some ancient grains for solutions to current health problems.

What are millets

Millets are grain that have been part of diet of Indians for centuries. They are local grains, grown in various part of the country under local conditions.

Millets grow in hostile conditions with less rain and use local soil to grow.

It is packed with nutrients and local minerals.

It is grown by small and marginal farmers, so you will be actually helping them out and help with the local economy.

Millets are gluten free and are resistant to pests and insects.

They are packed with fibre.

For a change you are going to love the recipes used by our fore fathers.

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In this article we shall understand insulin resistance in a way that you can find your own way to deal with it.

Signaling of the insulin hormone

Hormones are released by the body as a messaging system to trigger certain actions. Insulin is secreted by the pancreas to signal the cells to accept glucose to start producing energy.

Triggering of insulin is almost immediately after you have a meal. Even a tiny snack, solid or liquid will trigger release of insulin. It is the signal to start sugar burning to reduce the rise in blood sugar level because of the food intake.

Insulin is also the trigger to stop fat burning and start conserving energy.

Foods with High GI

There is an increased awareness about foods with high glycemic index. There is a direct connection between glycemic index and insulin resistance.

High GI food spikes the blood sugar level in your body. To counter that, your body has to release large amount of insulin. Your body is now working overtimes to push in glucose in your cells and force them to produce energy.

The process of energy production

After a meal, glucose is released into the blood. That triggers the release of insulin to allow cells to open up to accept glucose. That triggers to energy generating mechanism to produce energy in the form of ATPs. These are then used by the body to do work.

The cells cannot keep producing energy if it cannot be spend by the body doing work. At some point they stop. If there is still excess sugar in your blood, it is either send to the liver for storage or the body tries to push in more glucose in the cells by releasing more insulin.

This is the beginning of insulin resistance.

Absolute precautions should start right at the beginning

Changes in lifestyle and food habits have largely contributed to insulin resistance. If not reversed, it will definitely lead to pre diabetes.

You can follow a pattern of eating window of 8 to 10 hours in the day after which the body will get rested from insulin. That is one of the way to increase insulin sensitivity.

Avoid any kind of late night meal. Especially after sunset when melatonin is released to put the body to sleep.

The main reason for insulin resistance is the diet. Your food intake has to be as per your body needs. It has to be carefully curated so as to provide you with just the amount of nutrition and energy for your daily needs. This way the body is able to store just enough fat to get you through the day and most of the night.

You can replace high sugary commercially made snacks with homemade ones which has the same taste but low on GI.

Start your wellness management journey today.

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Insulin enters into your bloodstream to be distributed throughout the body. This hormone acts as a key to unlock cells into accepting glucose. Blood sugar is used a raw material and starting point to generate energy which is further used by the body to do work.

Insulin is an important hormone

There is no doubt that insulin is important for synthesis of energy from food. Problem begins with three modern trends.

• Consuming too much carbs and ultra refined sugars. These foods release large amounts of glucose in a short time. The body tries to get rid of this sugar by releasing insulin to open the cells.
• Eating food in excess of body requirement. Any food that you eat will trigger release of insulin and the body has no other mechanism to expel excess glucose from the body. If the body does not consume energy, the cells will resist the insulin which is trying to open cell walls.
• Eating too many times a day. This overwhelms the insulin system. Once the cells cannot produce any more energy they shut down the entry of glucose inside the cell. The body produces more insulin to get rid of excess glucose in the blood. This cycle of cells blocking the effects of insulin and body producing more insulin leads to the condition of insulin resistance.

Insulin Resistance and metabolic disorder

Metabolic disorder is related to the disturbance of the process of converting food to energy. One of the most common disorder is Type 2 Diabetes.

Diabetes is stage two after insulin resistance. While insulin resistance does not have any visible symptoms and can develop over a period of many years, type 2 diabetes has some visible signs, first of which is high blood sugar. Skin in certain areas like under arms and neck start darkening. Cuts take longer time to heal and you will feel thirsty more often.

Controlling Metabolic Disorders

The most natural and healthy way to control and reverse metabolic disorders like type 2 diabetes is by lifestyle changes and diet management. I call this the wellness circle. Under a coach you can make guided changes to your routine which will help manage the conditions which lead to disorders. You will be enjoy living once again.

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Cucumber

Cucumber has a number of advantages, among them the most important one is that it is locally grown and have a very short shelf life. If purchased from the local farmers market, you will be assured that you will have the freshest ones grown in an organic way. In the open they last for just one or two days. The perfect organic food which zero or no preservatives and pesticides.

Cucumber has 95% water and high alkaline levels. It helps reduce acidity in the body and help with the stomach acidity and inflammation. It is rich in minerals and micro nutrients. Locally grown cucumbers have loads of local beneficial bacteria.

Watermelon

Another food with a high water content and this one has the added bonus of tasting sweet. It is a rich source of electrolytes. It is a natural coolant for the body. Avoid consuming large quantities.

Coconut Water

Fresh coconut water is loaded with electrolytes. It is instantly refreshing and cools down your body rapidly. After a trip out in the sun, coconut water is the best for recovery. Make sure you do not consume the bottled water as it is nowhere close to the original.

Yogurt/Buttermilk

Buttermilk is a traditional local drink for summers. The recipe is suitable of local summers. Both yogurt and buttermilk are loaded with good bacteria. The cooling effects of curd work on the body keeping it levelled before yo head out for your day.

Other beneficial food in the same category will be mint, citrus fruits, fennel seeds, leafy greens and aloe vera.

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Understanding Prebiotic and Probiotic Food

Bacteria are living organisms inside the body which perform some critical functions. There are lakhs and lakhs of these bacteria out of which gut bacteria are most important because they complete the food cycle and mood cycle of the body. Gut is called the second brain of the body.

Prebiotic food is the one which feeds the good bacteria in the gut. It is essential that good bacteria gets the right food so that it can multiply and maintain the good bacteria layer in the inside of the gut.

Examples of Prebiotic food are banana, garlic, onion, asparagus, oats, flaxseeds and of course the humble apple.

There are times when due to unhealthy food habits and some other factors, the gut bacteria layer might thin out or go altogether. If that happens, it is the Probiotic food which will help get the bacteria back.

Examples of probiotics are curd, buttermilk, kimchi, kefir, sauerkraut, kombucha, miso and tempeh.

Benefits of a balanced gut

Since gut is mostly about food, a healthy gut means you will have more energy, more nutrients at your disposal. It will also lead to better immunity and help with healthy skin and good moods. Your overall digestion will also feel better.

You must take a good balance of Prebiotic and Probiotic food daily.

Foods to keep you cooler in summer

The most important way to eat in summer is to eat light and eat during the early part of the day. Avoid eating masala laden food late evening. Also a majority of your diet has to contain these most beneficial food for the summers.

• Cucumber
• Watermelon
• Mint
• Coconut Water
• Yogurt/Buttermilk
• Fennel Seeds
• Leafy Greens
• Citrus Fruits
• Aloe Vera

Let’s build healthy habits that last a lifetime!

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Bring in the happiness

Wellness bring in lots of energy for the day. It will make you raring for the day and help solving problems. Wellness also brings in the happy hormones in your life.

Benefits of Wellness Coaching

• Nutrition & Lifestyle – Real food. Better habits. Sustainable results.
• Weight Management – Healthy weight. Strong body. Confident you.
• Stress & Hormone Balance – Calm mind. Balanced hormones. Happier you.
• Energy & Wellbeing – More energy. Better sleep. Happier you.
• Mindset & Self Care – Heal within. Grow daily. Glow naturally.

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Customised nutrition

Busy lifestyle takes a toll on nutrition. Fast food and ultra processed food cause hormonal imbalance and further cause problems like bloating. Today, supplements have become a necessary part of your food but you will still need expert advice. Customised nutrition helps you begin with a start point.

Good food needs texture, smell and taste. That is where the fast food score high. Customised nutrition helps with tasty food every meal. It helps you to experiment with variation so that you do not have to endure the same food again and again.

Lifestyle Guidance

Lack of physical activity means that our body does not burn those calories necessary to keep the body healthy. If you do not have the time or the opportunity to exercise, lifestyle guidance is a must. A lifestyle guide is a trainer and a mentor who will attend to your daily needs.

It involves major and minor changes in your routine, activities and nutrition requirements. It will take care of your hormonal imbalance and leave you with enough energy for going through your day.

Woman Wellness is your right

Every woman has a unique body and needs. But does she get the attention she deserves?

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Definition of Gut – Medically gut refers to the entire pipe starting from the mouth where the food enters till it is discarded by the body. But specifically nowadays it is just the large intestine. The place in the body where gut bacteria reside.

Gut Bacteria – Did you know that there are 5000 different types of bacteria that have been found so far in the human gut. You can have a combination of many many types depending on what you eat.

Does gut bacteria only come from food? Yes, unless some technology comes in the future, the source of gut bacteria is only food, both good bacteria and bad bacteria.

Sources of Bad Bacteria – Street food, processed food, artificial chemicals in food products, chemicals and adulteration, all induce bad bacteria in the body. Carbs and Sweets eat up the good bacteria layer.

Role of good gut bacteria layer – Bacteria has been in our body since evolution. The layer of bacteria inside the large intestine completes the digestion process. It has a direct link to the brain and is often described as the second brain of the body controlling important things like feeling of hunger and mood.

Problems with bad bacteria – Bad gut bacteria eats away the nutrients from the food. They also kill the good bacteria and send all sorts of wrong signals to the brain confusing it.

How to recover good bacteria and place it in your gut – Fermented food is the best source of bacteria. Be sure that it is locally made. You do not need good bacteria from Switzerland. Home cooked food is the next step that you can take.

Pro Tip – Ekadashi fasting is a good way to reset gut bacteria, but always break your fast with home cooked food.

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There comes a time in your weight loss journey when you hit a wall where the numbers do not change despite the regime and routine. Here are ten ways you can take care of this stall and may you get over the problem in one way or the other.

Look beyond the water weight

The initial weight loss is the water weight which the body releases as soon as we start any kind of diet or exercise. So if the plateau has hit at one week time, that is the water weight. You will need to continue the routine for the next few days for results to show. It is just a waiting game of patience.

Increase protein intake

Anytime during your weight loss diet, you cannot reduce protein intake. Consuming more proteins help consume more calories. Digesting carbs is much easier and faster while protein digestion takes longer time. This also means that consuming more protein based food will help you feel full for a longer time.

Increase fiber intake

Just like protein, fiber takes longer to digest and helps you feel full. Fiber is the perfect balance for protein as far as ease of digestion goes.

Replace regular tea with green version

Green tea has powerful antioxidants which help boost immunity and help to lower the stress levels. If you have not made the switch, you can use this to help with the plateau.

Weight and resistance training

You can join a gym at any age and start with weight training. It will not straight way lead to weight loss but it helps with redistribution of weight from the waist to the muscles. This helps in overcoming the plateau.

Check your diet plan once again

Chances are that the diet plan given by your doctor needs some modification. So if all the above things have been taken care of, it is time to check back with your dietitian.

Try intermittent fasting

Intermittent fasting is neither a diet plan nor it is exercise routine. It is change in lifestyle by starting with reducing the eating window to a slot of five to ten hours. By allowing the body to fast, you get a chance to burn off all the stored fat.

Combine intermittent fasting with low carb diet

If the carb ultimately get converted to calories and then later to body fat it is a good idea to go for a low carb diet. If you have hit the wall, you can try this option to push the scales further.

Give up alcohol and tobacoo

Individually there might not be anything harmful about intoxicants, but with your weight loss journey, these two will be the greatest contributors. If you are into social drinking, give it up totally and if it is out of habit, you have to work harder over it.

Stress management

The final piece of the puzzle is stress. It is one of the major causes for weight gain. So if there is a road block anywhere on your weight loss journey, you can check if stress is working against you. Stress management techniques are personalized and you will have to work upon them on your own. Of course professional help is always a good idea.

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Pollution and how to fight it

A good quality home air filter is a must which will make sure that at least when your child is home, he or she can start the healing process with dust free air. Take special steps to keep the home clean and do not let dust accumulate. The best time to open the doors and windows is early morning. Choose the house in such a way that lots of morning sunlight streams in the house.

If getting up early is healthy, there is enough reason for everyone to sleep early. Indian house holds consider it a fashion to sleep late leading to lack of sleep for children and yawning faces going to school. Sleep deprivation is the main cause of low immunity. Avoid going for weddings which end up with late night dinner and bad quality food. To help with immunity consume anti oxidants rich food like seasonal fruits. Do not overdo fruits which have high quantity of sugars like grapes, mangoes and lichees.

While an occasional eating out is not a problem, it is the fast foods you have to keep a strict eye on. Fries and Burgers are a strict no. Late night food orders should also be discouraged including the late night cravings for something salty and fizzy.

Taking the obesity pandemic headon

While the above measures work both for air pollution related ailments and obesity, you need to go the extra mile for overall health. Induce a health routine for yourself to begin with. Both parents need to go out for a jog, gym and one outdoor games like badminton or tennis. Swimming is always a good idea too. Switch to a healthy and fit life to inspire your children.

One a week, at least, go for an outdoor activity like hike or nature trail. Go outside the city in the country side and breathe in the fresh air. If a hill station is accessible, try out that option first.

Children wearing glasses early

A high carb and fast food diet creates bunching of Red Blood Cells. These cells are designed to be flexible so that they can reach in the tiniest of capillaries. One of the tiniest capillary is the optical nerve. A switch away from fast food should help with this. Also a developing child needs more outdoor and natural light to get better vision.

Another more serious problem is due to the increased screen time. TV, Video Games, Mobile Games, Social Media, etc means that your child is spending a large amount of time in front of one screen or another.

Conclusion

While I know that situation is bad, I would still not recommend options likes supplements or such medicines. A healthy diet and active lifestyle can reverse most of the issues faced by children today.

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