CO VI Ju D-1 ne 9 -2 ISS 02 U 0 E
Our Contributors. Ms. Ruby Sound
Dietitian ,Founder Eatwise Nutrition clinic and wellness centre.
Dt. Ankita Ghag Clinical Dietitian R.D., C.D.E., N.D. InBody India.
Ms. Mugdha Pradhan Founder & Functional Nutritionist at Thrive Fnc .
Ms. Ria Jian
Nutritionist at Thrive Functional Nutrition Counselling.
Ms. Apurva Surve
Sports Nutritionist at Sports Association of India, Aurangabad.
Dt. Minal Gada Clinical Dietitian R.D., M.Sc., Founder Health Boon
Ms. Neha Pandit Tambe Nutritionist, Msc., CDE Founder Snack Right
Ms. Supriya Arun Nutritionist and fitness consultant Founder Heal-thy-living nutritional consulting services
Ms. Suchita KS.
Nutritionist and Fitness Consultatant
Indian Dietetics Association Gujrat Chapter
Ms. Mansi Rao Goradia Doodle Artist
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Nutrition Insights
Food for Though, Thought for Food.
EDITOR NOTE Hello to All, In today’s time the most heard or discussed word is “COVID”. What is COVID? Corona virus disease (COVID-19) is an infectious disease caused by a newly discovered corona virus. The COVID-19 pandemic in India is part of the worldwide pandemic of corona virus disease 2019 (COVID-19) caused by severe acute respiratory syndrome corona virus 2 (SARS-CoV-2). As of 5 June 2020, the MoH&FW has confirmed a total of 226,770 cases, 109,462 recoveries (including 1 migration) and 6,348 deaths in the country.In Asia India is one of the countries with largest number of confirmed cases. The first case of COVID-19 in India was reported on 30 January 2020. On 22 March, India observed a 14-hour voluntary public curfew at the instance of the Prime Minister Narendra Modi. It was followed by mandatory lockdowns in the country, till now the country has seen a series of 5 lockdowns in the nation. The UN and WHO have praised India's response to the pandemic as 'Comprehensive and robust,' terming the Lockdown restrictions as aggressive but vital for containing the spread and building necessary healthcare infrastructure. During this time receiving the right nutrition can positively impact the gut micro-biota and therefore the developing immune system. It leads to immediate benefits in terms of supporting the healthy growth and development of an individual but also over the long term by preventing and managing disease. The WHO guidance on diet, especially during the current pandemic states that “good nutrition is crucial for health, particularly in times when the immune system might need to fight back” The theme “Nutritional Inputs Fighting Against COVID-19” aware the major role of nutrition community and the nutritionists of the nation providing services and creating awareness to fight strong against the pandemic. It is said “prevention is better than cure” hence it is always better to improve/boost our immunity with right nutrition in order to protect ourselves from the virus. We are together in this.
Ms. Bansari Rao (Msc, CDE) Publisher & Editor-in-chief
Inside YOUR GUIDE TO ISSUE NO.02
06 Immunity and Nutrition With the growing evidence, we have learnt that good nutrition is essential to a strong immune system. By- Ms Ruby Sound
08 5 Steps... To health living during COVID outbreak, instead of striking virus with these comorbidities let’s start improving our lifestyle and building immunity By- Dt. Ankita Ghag
10 In Conversation With Mugdha Pradha Founder & Functional Nutritionist at Thrive Fnc. With a Master’s degree in Nutrition, Mugdha has worked in multiple roles in the health and wellness domain over the last 16 years.
13 The Stress Response You might have heard a myriad of definitions/meanings of the word ‘Stress’. But what are we actually talking about when we discuss stress? By - Ria Jain
16 Nutrition for Athletes Due to the lockdown, athletes are at their home and trying to cope with the difficult situation. Here are few tips to help. By- Apurva Surve
18 Lock-Down Recipes Keep yummy during the lockdown with these lipsmacking Recipes.
24 Role of a Clinical Dietician Clinical Dieticians providing their best service During COVID-19 By- IDAGC
Immunity and Nutrition HOW TO BOOST YOUR IMMUNITY WITH FOOD
By Ms. Ruby Sound Dietitian Founder, Eatwise Nutrition clinic and wellness centre
The “New Normal” that we all are living is a new way of living as we fight the current pandemic of COVID-19. While we are still awaiting a wonder drug or a magic pill or a life saving vaccine, we know that the only weapon against this deadly novel Corona Virus is our own healthy immune system. With the growing evidence, we have learnt that good nutrition is essential to a strong immune system. Although you may not be able to fully prevent an illness, a healthy immune system is one way to give your body extra protection. It is wellrecognized that nutrition is a crucial factor in modulating immune homeostasis.
People who eat a wellbalanced diet tend to be healthier with stronger immune systems and lower risk of diseases. So you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs. Protein-energy malnutrition or even subclinical deficiencies of one micronutrient may impair one's immune responses. There are several macro and micro nutrients such as vitamins, minerals and trace elements which are essential for the normal functioning of the immune system.Various nutrients and functional foods have been shown to have beneficial effects on immune function. www.nutritioninsights.in| 6
Protein plays a role in the body's immune system, especially for healing and recovery. Eat a variety of protein foods including milk,yogurt, paneer, cheese, seafood, lean meat, chicken, eggs, soya products, beans, dal, pulses, peas, unsalted nuts and seeds. Vitamin A plays an important role in enhancing immune function, and having a regulatory function in both cellular and humoral immune responses.Include foods such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, mango, tomato, eggs or foods labeled "vitamin A fortified," such as milk or some cereals. Vitamin C is known as an essential antioxidant and enzymatic co-factor for many physiological reactions in the body, such as hormone production, collagen synthesis and immune potentiation. Foods rich in this vitamin are amla, lemon, tomato, capsicum, bell peppers, broccoli, papaya, strawberries , citrus fruits such as oranges, sweetlime. Vitamin D is anticipated to enhance immunity in several infection outcomes including upper respiratory tract infection. Vit D is found in fatty fish, eggs, Fortified Milk and juices. Adequate exposure to sunlight is essential for the production of Vitamin D in human body. Vitamin E works as an antioxidant and is present in the membrane of all cells, including the immune cells. Include vitamin E in your diet with nuts, sunflower seeds, almonds, fortified cereals Zinc is an essential trace element which plays an important role in growth, development, and the maintenance of immune function.
Eat foods rich in Zinc such as nuts, sesame seeds,hemp seeds, pumpkin seeds, groundnuts, almonds, cashewnuts, legumes like chana dal, lentils, beans, milk , whole grain products, lean meat, poultry,seafood,. Selenium is a trace element that has antioxidant &anti inflammatory properties. Low selenium status has been associated with an increased risk of mortality and poor immune function. Consume oil seeds, fish , cereals, pulses egg to get adequate selenium Magnesium plays an important role in controlling immune function. Foods rich in magnesium are nuts, oilseeds, pulses and spices. Incorporating these foods can go a long way to build your immunity. Daily consumption of atleast 5 servings of fruit and vegetables , 2-3 servings of protein rich foods and 4-5 servings of cereals will provide adequate nutrients. Do not overcook vegetables as this can lead to the loss of vitamins. For snacks, choose raw vegetables and fresh fruit rather than foods that are high in sugar, fat or salt. Avoid foods loaded with trans fats such as fast food, snack food, fried food, frozen pizza, cookies, margarines and spreads. Avoid too much caffeine ,sweetened fruit juice concentrates, soft drinks as they all contain sugar. Limit your intake of soft drinks or sodas and other drinks that are high in sugar. It is also important to drink atleast 8-10 glasses of water daily. Stay indoors, Eat Healthy, Stay Safe.
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5 Steps for living Healthy during COVID out break -Dt. Ankita Ghag Clinical Dietician R.D., C.D.E., N.D. InBody India In today’s situation health has become major concern among everyone. People suffering from Lifestyle disorders such as Diabetes, Hypertension, Respiratory disorders etc. are having tough time recovering from Novel Corona Virus. So instead of striking virus with these comorbidities let’s start improving our lifestyle and building immunity but due to Work From Home many individuals are finding it difficult to keep up with health for them here are 5 easy steps to lead health lifestyle:
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Protein in Diet:
Protein plays a major role for building immunity because it helps in formation of cells that operate Immune system. Proteins also provide satiety which in return prevents one from over eating which will help in weight maintenance. Along with immunity boosting and providing satiety protein also helps in Growth and maintenance, acts as messenger, provides structure, maintains proper pH, regulates body process to maintain fluid balance, transport and store nutrients, provide energy when needed. Intake of adequate protein is essential i.e. 0.8 gm - 1 gm per Kg of Body weight. One need to consume good quality protein in order to get maximum benefits of it such as Cereal – Pulse combination, Milk & Milk products, Eggs, Poultry, Fish etc.
Fruits and Vegetables:
The most neglected by youth yet powerhouse of nutrients. Fruits and vegetables provide antioxidants and micronutrients like iron, selenium, potassium, sodium, Vitamin C etc. To boost immunity antioxidants will play major role, therefore it’s very important to add colors to meal. Try consuming 2 Fruits (Seasonal or locally available) in day and vegetables with every meal.
Portion Control:
It’s very essential to have a control in whatever we are eating be it healthy or junk because excessive eating can lead to Obesity which is root cause of various lifestyle disorders. Try avoid junk eating as it has excessive Carbohydrates, Salt and Fat which plays a major role in adding excessive fat around waist and hips.
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Fluid Intake:
Fluid plays a vital role in keeping one hydrated so body can function properly. Fluids are responsible for lubricating joints, forms saliva and mucus, delivers oxygen throughout the body, cushions the brain, spinal cord and other sensitive tissues, regulates body temperature, promotes digestion, maintains blood pressure, prevents kidney damage, helps in removing toxins out from body. Most important for everyone in lockdown; it promotes weight loss and cleanse skin so get back in shape along with glow. Fluids which can be included are Water, Clear Soups, Juice, Green Tea, Coconut water etc.
Exercise:
Apart from building muscles exercising regularly may help to flush bacteria out of lungs and airway, brief rise in body temperature during and right after exercise prevent bacteria from growing also slow down release of stress hormones and lower stress hormones prevents against illness. During this period of lockdown one can do Yoga, High Intensity Interval Training, Floor Exercise, Skipping, Planks etc.
InBeing in lock down due to COVID out breakit’s very difficult to follow stringent diet plan or exercise regime. Therefore, these 5 step will help to boost immunity and help to fight infections. For proper diet regime consult proper qualified Nutritionist / Dietician.
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IN CONVERSATION MUGDHA PRADHAN
Founder & Functional Nutritionist With a Master’s degree in Nutrition, Mugdha has worked in multiple roles in the health and wellness domain over the last 16 years. ThriveFNC offers functional nutrition consulting to lead people in their personal health transformation journeys. We help people in reverse and heal from chronic diseases like obesity, diabetes, PCOS/PCOD, thyroid problems, irritable bowel syndrome, digestive disorders, migraines, chronic fatigue, chronic pain, the list is endless and we often call ourselves a holistic health company because we work on a 'Whole List' of illnesses.
What is Functional Nutrition? The Institute of Functional Medicine defines functional nutrition as an approach that “emphasizes the importance of high-quality foods and phytonutrient diversity to address clinical imbalances and move people to the highest expression of health”
Functional nutrition aims at addressing the imbalances in the body by restoring function through food, lifestyle and supplement interventions. We transform dysfunctioning bodily systems into optimal, functional health. While Functional Nutrition Uses food as medicine, Functional Nutrition is not just about food. How does Functional Nutrition Work. The approach involves a series of steps to determine the most customized approach for each person. It includes, but is not limited to: A detailed evaluation of past health/ medical history. A review of organ systems Medication and supplement history Evaluation of eating patterns, lifestyle and exercise habits Analysis of blood tests At this point, after analysing all of the above information we create a customized recovery plan for the patient What is the difference between Conventional nutrition and Functional Nutrition? Conventional nutrition recommendations: First, develop a plan or give a generic diet sheet, based on symptoms: Start on a low-fat, low-calorie diet. Count calories – emphasis is on quantity. Eat less meat, sugar, fat and sodium.
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THRIVE IN NEWS
vEat more fruits, vegetables, legumes, fat free dairy and grains (only half of the grains need to be whole grains). Some over the counter vitamins might be recommended or fortified foods might be recommended for basic deficiencies.Increase exercise to burn 500 extra calories per day.Cheat days are allowed as a reward (to make eating healthy seem like punishment)
We then:Address relationship to foodDiscuss lifestyle factors that are influencing health – such as exercise, stress, quality of sleep, personal and work relationships and more.Suggest targeted supplements based on medical history and test results.Re-evaluate and adjust the plan based on new information, test results, etc. What differentiates ThriveFNC?
Functional nutrition recommendations:
First, before creating a plan, the functional nutritionist digs deeper and asks themselves the question “what is causing these symptoms?”We listen to the patient. And ask;Are there food sensitivities, environmental toxins, nutrient deficiencies or an overload of pathogens?Does this person have insulin resistance, gut dysbiosis, difficulties detoxifying, depressed thyroid function, high cortisol levels and adrenal stress?What are their sleep patterns and is there a negative relationship with food covering up deeper emotional issues?We ask if we can find the root causes with basic blood tests and can we address those root causes?Next, we develop a nutrition and lifestyle plan based on resolving all of these root causes NOT based on the symptoms alone. Every patient’s plan will be different with emphasis on quality.
Real time response- we are always there for our clients when they need us. Functional nutrition is a western concept, therefore their food recommendations are all customized to the western palate. Our ability to translate those principles and offer that to the Indian audience is a major differentiating factor. None of them feel deprived or on a diet ever. Our system is designed to be proactively responsive to all possible permutations and combinations of a patient's needs- palates, comfort foods, cultural and traditional requirements, symptoms, seasonal variations, availability issueswhich is why during lockdown also people could successfully stick to their protocols.The community/ collective support model. Assimilative model- we take the best practices from all healing modalitiesAyurveda, Naturopathy and traditional wisdom (aka grandmother’s remedies) and add it to our protocol
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Our ability to raise our clients standards to higher and higher levels towards their health goals, so they never stop learning about their healthWe bring in additional modalities like meditation, so that we can reprogram subconscious patterns that get in the way of healing if needed too. When we work with the patient, we involve everyone from their support system if needed. For eg for men who don’t know how to cook, we add their wives/ moms to the whatsapp group so that their queries can be directly addressed. For older patients who are not tech savvy and might not be able to update the tracker, we add their primary care takers to the group so that we can stay abreast of their daily progress. This is demonstrated in the following case study:
Pooja came to Thrive for a solution to her Ulcerative Colitis (an Autoimmune condition) and hyperthyroidism. She had been suffering from UC for nearly 13 years and was on steroids and immuno-suppressants to treat the same, despite which she still had severe flare-ups which would leave her immobile very often. She had one goal in life, to be symptom free and live a life free of any medicines. Her main symptoms: Ulcerative Colitis, Hyperthyroidism, Bloating, Belching Joint Pain, Anxiety. After lengthy discussions with her and analysis of her blood tests our initial evaluation showed that Pooja had chronic infections, a highly sensitive and inflamed gut which was also leading to malabsorption and severe deficiencies. In addition her past attempts at resolving her gut issues with various diets had led to hyperlipidemia (imbalanced lipid profile), liver dysfunction and elevated homocysteine levels. The customized protocol we designed for her first got rid of allergens and inflammatory foods from her diet. This helped bring down quite a few of her gut and digestion related symptoms.
The next step involved addressing her deficiencies while bringing down the pathogen load from her system. The next was to repair her damaged gut with food and healing herbs. The food plan also focused on improving her liver function and lipid profile. We brought in the support of meditation to help with her anxiety. The Healing Journey: Needless to say, Pooja lost 5kgs with a whole lot of improvement in her digestive health within the first month. .By the end of the second month she had completely stopped taking steroids and immunosuppressants with zero flare ups. With her improved digestion her body started absorbing nutrients optimally which in turn improved her stamina and energy levels. By the end of the third month not only was she feeling more energetic and active, she lost around 12 kgs and her ulcerative colitis had disappeared. When we did her second round of tests, all her biochemical parameters like cholesterol, homocysteine levels were within optimal ranges along with a remarkable improvement in her haemoglobin levels. What is Thrive’s Vision?
Our vision is to lead 1 million people using the Thrive method as the key enabler in their personal health transformation journeys in such a way that they do this with joy and ease. To bring them into a state of health so pure that their life itself becomes a celebration. And to help them learn how to do this permanently and sustainably.To make this convenient and fun for them and with such stellar customer service that they turn into our raving fans and happy members of the Thrive community, while ensuring our solutions and practices have a positive impact on the environment and do no unnecessary harm to the planet.
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TYPICAL WARNING SIGNS AND SYMPTOMS OF STRESS OVERLOADBehavioural symptoms: Eating more or less Sleeping too much or too little Withdrawing from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting)
Physical symptoms: Aches and pains Diarrhoea or constipation Nausea, dizziness Chest pain, rapid heart rate Loss of sex drive Frequent colds or flu
Emotional symptoms: Depression or general unhappiness Anxiety and agitation Moodiness, irritability, or anger Feeling overwhelmed Loneliness and isolation Other mental or emotional health problems
Cognitive symptoms: Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying
https://www.thrivefnc.com/thestress-response/
THE STRESS RESPONSE
By RIA JAIN - Nutritionist with a Master’s degree in Nutrition and Dietetics. She works as a Research Associate at Thrive Functional Nutrition Consulting.
What is Stress? You might have heard a myriad of definitions/meanings of the word ‘Stress’. But what are we actually talking about when we discuss stress?Normally, many of us use the word stress to direct the negative experiences of life that make us feel overwhelmed. Merely thinking about it gives us a false impression of its true nature. However, stress is actually our body’s reaction to the changing and demanding environment around us. It is more about our capacity to deal with change than it is about feeling good or bad. Change is the only constant, they say. Changes happen all the time and stress is in large part what we feel when we are reacting to it. Thus, we can define it by saying that it is a series of emotional, physical and cognitive responses to a change. Stress OverloadThe most threatening thing about stress is it can easily creep up on you and you get used to it. Before you even start noticing, it starts affecting you. It starts to feel familiar, normal and eventually takes a heavy toll on your body in the form of what is called ‘Stress Overload’. Hence, it is very necessary to be conscious about the typical warning signs and symptoms of stress overloadwww.nutritioninsights.in| 13
What are the causes of Stress? Answer- ‘The Stressors’The situations and pressures that can cause stress are known as Stressors. Scientists at the Centre for Studies on Human Stress (CSHS) classify stress into the following 4 categoriesPhysiological (or physical) stressors These are stressors that put strain on our body (i.e.: very cold/hot temperatures, injury, deficiencies, toxins, pathogens, dysfunctional organs or pain). Psychological Stressors These are events, situations, individuals, comments, or anything we interpret as negative or threatening (i.e. : inability to accept uncertainty, rigid thinking and lack of flexibility, negative self-talk, all-or-nothing attitude). Absolute Stressors These are stressors that everyone exposed to them would interpret as being stressful. These are objective stressors that are universal (i.e.: earthquakes, a tsunami). Relative Stressors These are stressors that only some exposed to them would interpret as being stressful. These are subjective stressors that cause different reactions in different people (i.e.: time pressure at work, traffic, paying taxes, writing an exam).
*Hypothalamus- It is a small region at the base of the brain that is responsible for releasing hormones, regulating body temperature, maintaining daily physiological cycles, controlling appetite, managing sexual behavior and regulating emotional responses. *Adrenal gland- Adrenal glands are composed of two parts(the cortex and the medulla) each responsible for producing different hormones that help regulate metabolism, immune system, blood pressure, response to stress and other essential functions. *CRH-Corticotropin-releasing hormone (CRH) is a peptide hormone involved in the stress response. Its main function is the stimulation of the pituitary synthesis of ACTH, as part of the HPA Axis. *ACTH- Adrenocorticotropic hormone (ACTH) is made in the pituitary gland and is needed for adrenal glands to work properly and help the body react to stress. ACTH stimulates the release of another hormone called cortisol from the adrenal gland. *Adrenaline- Released by the adrenal glands in response to stress, it works by increasing the heart rate, increasing blood pressure, expanding the air passages of the lungs, enlarging the pupil in the eye, redistributing blood to the muscles and altering the body’s metabolism, so as to maximise blood glucose levels. *HPA axis- It is short for hypothalamic-pituitaryadrenal axis. The HPA axis is a term used to represent the interaction between the hypothalamus, pituitary gland, and adrenal glands It is the body’s second component of the stress response system.
Briefly said, a stressor is anything that causes the release of stress hormones. We’ve seen this stress in every case we’ve worked with- a constant, underlying primordial fear based response to the environment around us. How does it impact your health though? Stress is a complex phenomenon and each individual has his/her own level of stress tolerance. Exposure to stressors results in a series of coordinated responses often referred to as ‘stress responses’ which are composed of series of reactions in the body including alterations in behaviour, autonomic function, secretion of multiple hormones and various physiological changes in the body. (See images) *Amygdala- It is the integrative center for emotions, emotional behavior, and motivation inside the brain.
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Effects of long-term stress The body’s stress-response system is usually selflimiting. Once a perceived threat has passed, hormone levels return to normal. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to baseline levels, and other systems perform their regular activities. However, long-term or chronic stress is challenging. Under constant stress, the body does not receive a clear signal to go back to its normal functioning. Over time, continued strain on your body from stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, including mental disorders such as depression or anxiety. How to cope up with this stress? Stress is a fact of life, wherever you are and whatever you are doing. You cannot avoid stress, but you can learn to manage it so it doesn’t manage you. When you change your mind about stress, you can change your body’s response to stress. Rethink your stress response to stress as something helpful. A study revealed that stress makes you social. The hormone Oxytocin is released that fine tunes your brain’s social instincts. Oxytocin is a natural anti-inflammatory and helps in healing your heart from the stress induced damage. Moreover, our body has a built-in stress resilience mechanism known as Human Connection. When you reach out to others under stress, you release more oxytocin and your response to stress becomes healthier and you recover faster from it. At Thrive’s here’s what we do to help people perceive and respond to stress better 1.Fixing your deficiencies of nutrients essential for your adrenal glands to function well. During a stressful event, your adrenals are overworked and are constantly pushed to release Adrenaline and cortisol along with other hormones.Some specific nutrients like complex carbohydrates, proteins (tryptophan, phenylalanine and tyrosine, theanine) Vitamin C, Vitamin B, Magnesium, and Selenium play a very important role in reducing the levels of cortisol and adrenaline in the body and also the stress chemicals that activate fight and flight response(6). These nutrients play a very specific and important role in stress management. Hence, fixing the deficiencies of these nutrients is an essential step towards ensuring an optimal adrenal health.
2. Bringing down both pathogen and toxin load from your body Toxins and photogenic load as physiological stressors in the body can cause hormonal imbalances, improper functioning of your enzymes, displacement of structural minerals, and can damage your organs(7). It is very important to look for these toxins and pathogens and flush them out of your body. 3. Incorporating adrenal healing protocol Chronic stress and adrenal dysfunction floods our body with excess adrenaline, which eventually begins to impact other organ systems. Our adrenal healing protocol is designed to give your body the right mix of glucose and mineral salts your adrenals need for optimum function. 4. Correcting organ dysfunctions Stress brings about physiological changes almost throughout the body. All your organs strive to cope up
with the stress. Overtime, stress can cause some organs to not function properly. Hence, it becomes necessary to make sure that your organs are working to their fullest capacity. 5.Meditation Meditation helps you to calm down and focus your attention. It produces a deep state of relaxation and helps you to eliminate negative and jumbled thoughts, causing enhanced well-being. It primes you perceive and respond to stress better. 6.Learning to breathe Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. It is impossible to be stressed and anxious while you are breathing deeply. 7. Finding your tribe We as humans were meant to exist in a tribe, to work together towards the greater good of the tribe out of feelings of mutual love, trust and connectedness. In return, as a whole, the tribe always had your back. It’s the loss of this collective that makes everyone stay on their guard. www.nutritioninsights.in| 15
Nutrition for Athletes during this Lockdown By- Apurva Surve Sports Nutritionist, SAI Aurangabad
With competitions cancelled or postponed due to this pandemic, athletes’ schedule has been changed drastically. Due to the lockdown, athletes are at their home and trying to cope with the difficult situation. With physical activity reduced, athletes need to also modify their nutrition strategies to maintain, or achieve their body composition as well as improve their overall health. Well, if you ask me, I think this time can be utilised by the athletes to follow healthy food habits to support the immune system as well as mental health. To all the sports nutritionists, you can help your athletes to structure their meal patterns. Here are a few suggestions for incorporating healthy eating habits: Don’t eat less, just eat right- Although your physical activity may have reduced, it doesn’t mean you eat less amount of food. Consuming a balanced diet containing the right amounts of macro-nutrients according to your energy needs can keep you energetic throughout the day. See to it that your protein requirements are met from a variety of protein-rich foods. . If you are a vegetarian, combine cereals with pulses or milk products to give you all the essential amino acids. Also, eat foods containing complete proteins at every meal.
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Consuming enough protein along with carbohydrates is essential to maintain your muscle mass.When it comes to carbohydrates, include foods with complex carbohydrates like whole grains, millets (jowar, ragi, etc.), starchyvegetables. Fat is another nutrient which is neglected by most athletes. Adding essential fats in your diet like almonds, walnuts, flaxseeds, salmon, mackerel, tuna, etc. can benefit your body during this lockdown. Make your plate colourfulother than providing with energy, food also provides us with a lot of micro-nutrients (vitamins & minerals) and functional ingredients (phytochemicals). These are important in carrying out various functions of the body like building your immunity, improving mental health and in turn improving your performance. Make sure you eat a variety of vegetables, fruits, herbs and spices to get your daily dose of these essential micro-nutrients and functional ingredients. Hydrate every time! Don’t wait until you are thirsty. Drink water at regular intervals. Dehydration can impair performance and also lead to injury. Even if you are at home, you still need to drink water to keep yourself hydrated. Avoid drinking carbonated, sugary beverages, soft drinks. Alcohol can also impair performance and cause dehydration. Food safety firstSee to it that food is thoroughly washed before cooking. Wash your hands properly before & after handling, cooking and eating food. Keep vegetarian and non-vegetarian foods separately. Food should be well cooked. These were some of the suggestions to follow during this lockdown and inculcate a healthy food habit. Take this as an opportunity to rebuild your relationship with food and improve your overall health. Remember to consult a qualified nutritionist to plan a nutrition strategy to help you improve your performance and maintain health. Stay safe.
FEW TIPS TO FOLLOW Eat slowly and chew each morsel properly Eat at regular times Focus on meals and avoid any use of mobiles/television while having meals Appreciate the food while eating Try not to overeat and listen to signals from the stomach on when to stop Don’t waste food.
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LOCKDOWN RECIPES
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Roti Sndwich By- Dt. Minal Gada (RD, Msc.) Nutritionist and Founder HealthBoon
ingredients Roti (Fresh or leftover) 2 no. Coriander and mint chutney 2 tbsp. Onion (Thinly Sliced) 1 no. Tomato (Thinly Sliced) 1 no. Cucumber ( Thinly Sliced) Paneer ( Crumbled)
½ no.
¼ cup
Oil/ ghee 1 tsp.
instructions Place a roti on a flat surface and apply coriander chutney over it. Evenly place cucumber slices followed by tomato slices and onion rings. Sprinkle crumbled paneer over it. Now take other roti, apply chutney over it place it over the vegetables. Apply oil/ghee on both sides of sandwich and place it on a pre-heated pan. Cook sandwich for 5-7 mins on both the sides on medium to low heat. Cut the sandwich into four pcs. and serve. Healthy and tasty Roti sandwich is ready to serve.
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Fruity Yoghurt Treats By- Ms. Neha Pandit Tambe (Msc., CDE) Founder Snack Right
ingredients Thick Dahi/ Hunk Curd Mango puree (no added sugar Any mixed fruits of choice (mango, grapes, apple, pomegranate, etc) Chocolate chips/ Sprinkles Honey (optional) Popsicle molds/ Silicon molds
instructions If dahi is too watery- hang it in muslin cloth for an hour. (Do not use watery dahi) Dice all fruits into small pieces. Mix yogurt/ dahi with any fresh fruit puree of choice. Prefer seasonal fruit Honey can be added if required- Taste check. Layer chocolate chips & fruits in silicone molds or Popsicle molds. Put flavored yogurt on this and again top with fruits & chocolate chips Freeze till set, Enjoy healthy treats instead of ice cream&kulfis!
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Watermelon Cold Soup By- Ms. Neha Pandit Tambe (Msc., CDE) Founder Snack Right
ingredients Watermelon pieces – 1 big bowl Ripe tomato- 1 Onion
½ medium
Red Capsicum – 1 Garlic- 3-4 pods Mint leaves- big handful Lemon juice- 2t Green chilli 1 Salt & Pepper
instructions Deseed the watermelon and make big chunks. Roughly chop the tomato, onion, pepper. In a blender add all the ingredients and whizz it till smooth. Some people like chunky soup, you may keep to your liking. Taste test for sour-spiciness- salt. Serve chilled only.
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Onion Soup By- Supriya Arun Nutritionist and fitness consultant Founder Heal-thy-living nutritional consulting services
ingredients 4 onions cut into four quarters 1 tbsp butter Salt and pepper Dried herbs like basil and rosemary 1 bay leaf 1 tsp any flour ( I used water chestnut flour) Water Grated cheese Bread toasted ( older the better
instructions Saute the onions in butter till it is caramelized. Add 4 cups water, herbs, bay leaf, close with lid and let it boil for 10 min. Make a paste of flour with water and add to the boiling soup to enable it to thicken a bit. Add salt and pepper. To serve, add the hot soup to the bowl, add a slice of toasted bread and grate cheese on top. The bread soaks in the soup and forms delightful mouthfuls.
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Digestive Biscuit By- Suchita Kalyansudaram Nutritionist and fitness consultant
ingredients 1 cup whole wheat flour 2/3rd cup oats powdwe 1 teaspoon baking powder
½ teaspoon salt 2/3rd cup powdered sugar 1/2 cup butter 1/4 cup milk
instructions Combine the flour, baking powder, salt, and sugar in a mixing bowl and mix to combine the ingredients. Rub the butter into the dry ingredients until the mixture resembles breadcrumbs. Add the milk and work through to form a dough. Turn out on a floured surface and roll out to form a smooth dough Using a well-floured rolling pin, roll the dough and cut into rounds. Transfer the biscuits to your baking pan and, if desired, prick the biscuits with a toothpick or fork to create holes. Bake for 17-18 minutes in a preheated oven at 170degree celcius or in kadhai until biscuits are pale gold.
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ROLE OF A CLINICAL DIETICIAN DURING COVID-19
IMPROVING LIFESTYLE BY PROVIDING BEST SERVICE BY- IDAGC (INDIAN DIETATICS ASSOCIATION OF GUJRAT) Clinical dietitians (CD) working in hospitals are the health professionals who provide a dedicated specialized nutrition support to the indoor as well as outdoor patients.A CD works on medical nutrition therapy for every patient visiting a hospital. Calculating calories, proteins & other essential nutrient requirements of all ICU & Non ICU patients is the integral part of their job & not only in this trying time. They are accountable for patient compliance with respective MNTs. Synchronizing hospital management, kitchen department & patient nutrition care is the pivotal role of a CD. Dealing with dietetics vs theory taught in classroom setups is a very challenging task for every CD. As they have to work with limited resources i.e. unskilled manpower & cost considerations of patient meal. At times they have to
GENERAL MEASURES TO FOLLOW:
Drink lukewarm water throughout the day. Wash all vegetables with lukewarm salty water. Wash hands before & after cooking & serving food. Eat simple but nourishing foods. Use immunity boosters like Turmeric, Cumin, Coriander & Garlic in cooking. Daily practice of Yogasana, Pranayama &meditation for at least 30 minutes as advised by Ministry of AYUSH
handle vast food demand/preferences by patients & relatives. www.nutritioninsights.in|Â Â 24
They manage all critical cases along with this unknown Pandemic disease. Anthropometric data of critically ill patients is taken from the Nursing staff. All the other vital reports available online on hospital system. Followed by Exclusive enteral nutrition (EEN) planning, every day. They are regularly talking to all the patients via telephone &/or video conferencing, on a regular basis. Not to mention every patient feed (ml/hr) is discussed with treating the treating doctor in case of a need. During present time all the therapeutic diets/ feeds for COVID-19 patients are being planned through surveillance. Systematic distant meal handling of all the patients is very well maintained though. Enhancing the body’s natural defense system (immunity) plays an important role in maintaining optimum health. The idea of boosting your immunity is enticing and possible. The immune system is a system, not a single entity. To function well, it requires balance and harmony. No one food/supplement can prevent illness. However, it is prudent to include some specific nutrients on a regular basis. We all know that prevention is better than cure. While there is no medicine for COVID-19 as of now, it will be good to take preventive measures which boost our immunity in these times.
CreateLearn Educate Inspire!! That's the IDAGC way of dealing with the boredom tagged along with lockdown #1, #2 & 3.0. From running smart cooking challenges to knitting foods & nutrition antakshari webs, creating awareness posts to doodling the nutritionist way, IDAGC tried to explore, educate, engage & fooducate minds full of positivity. Our enthusiastic media team is working on few excitingposts as well. To name a few Emoji food & beverage quiz, DIY food decoration challenge, Who am I quiz?, etc. Stay tuned!
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Nutritional Inputs Against COVID-19 Poster Contest
WINNERS 19th Apr - 25th Apr
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s 1st Priya Jain
2nd Reena Potani www.nutritioninsights.in| 27
a d n a h s k a R d r 3 Khan
4th Riddhi Shah
l i t a P i s n a M h t 5 www.nutritioninsights.in| 28
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