|
|
|
|
|
|
|
|
|
Mediterranean cuisines include Italian, French, Spanish and Greek cuisines. The typical Mediterranean cuisine is based on plenty of fruits, vegetables, nuts, olive oil, fish, dairy and wine. However, the term "Mediterranean diet," implying that all Mediterranean people have the same diet, is a misnomer. The countries around the Mediterranean basin have different diets, religions and cultures. Their diets differ in the amount of total fat, olive oil, type of meat and wine intake; milk vs. cheese; fruits and vegetables; and the prevalence of diseases like coronary heart disease and cancer.
The traditional food in Italy is pasta, risotto (rice) and polenta (cornmeal), while in Spain it is rice. Dumplings, crepes or pancakes are symbolic to East and North Europe and bread is found almost everywhere. The traditional diet of Greece (the diet before 1960) consists of a high intake of fruits, vegetables (particularly wild plants), nuts and cereals mostly in the form of sourdough bread rather than pasta; more olive oil and olives; less milk but more cheese; more fish; less meat; and moderate amounts of wine, more so than other Mediterranean countries. These diets use olive oil, butter, cream and dairy, thus are rich in fats (MUFA & omega-3 fats) and low on hydrogenated oils (TFAs). These cuisines are also good sources of fibre, antioxidants and are relatively low in carbohydrates- about 40-45 per cent against about 60-70 per cent carbohydrates in the Indian and the American diets. Extensive studies on the traditional diet of Greece have reported lower risk of cancer, including breast cancer, lower death rates and longer life expectancy occurring in Greece. This could be attributed a number of protective substances, such as selenium, glutathione, a balanced ratio of (n-6):(n-3) essential fatty acids (EFA), high amounts of fibre, antioxidants (especially resveratrol from wine and polyphenols from olive oil), vitamins E and C in their diet. Numerous studies support the fact that resveratrol (antioxidant, present in wine) is primarily responsible for the cardioprotection. Recently, resveratrol was also reported to extend life span by the same mechanism of calorie restriction. A recent meta-analysis showed a significant association between a greater adherence to the Mediterranean diet and a reduced risk of major chronic degenerative diseases, including Alzheimer's disease. The Mediterranean diet has also been extensively reported to be associated with a favourable health outcome, a better quality of life and longevity. Also known as the 'French Paradox'/' Mediterranean Paradox', these diets symbolise the importance of quality of fats rather than amounts. Though, the total fat consumption may be high (around 40 per cent of total energy intake) as in Greece, or moderate (around 30 per cent of total energy intake) as in Italy, however, the ratio of monounsaturated to saturated dietary fats is much higher than in other places of the world, including northern Europe and North America. South Asian cuisine is a mosaic of cuisines with many indigenous cuisines including Chinese, Thai, Japanese, etc. The Thai cuisine has been influenced in varying degrees, by the Chinese, Indian and the European cultures — chillies, curry paste, coconut, lime and lemon grass are integral to Thai diet. Vegetables, rice and seafood, too, are central to this cuisine. Interestingly, it must be noted that despite a high consumption of coconut, traditional Thai population has some of the lowest incidence of coronary artery disease among the developing countries. However, with increased urbanisation and intake of junk food, the rates for chronic degenerative diseases, including heart disease, diabetes and metabolic syndrome, are rising. The Chinese cuisine, believed to be the world's most popular cuisine, includes rice, soybean, soy sauce, bean paste and tofu and vegetables, including fresh and dried mushrooms, lotus roots, bok choy (Chinese cabbage), plenty of greens along with a variety of meats, soups and green tea. Stir-frying and steaming are typical cooking methods for the Chinese cuisine. These diets are rich in fibre, antioxidants, low on carbohydrates comparable to the Indian diet. Rice, vegetables, seafood, variety of mushrooms, sea vegetables, including kombu, wakame, nori, seaweed are integral to Japanese food. This cuisine provides nutrition and energy from the sea vegetables, unique to Japanese food. It is low in fat, carbohydrates and high in fiber and antioxidants. Okinawan (a Japanese community) centenarian study reported that elder Okinawans, who have attained the most phenomenal health and longevity, daily eat an average of seven servings of vegetables, seven servings of whole grains, two servings of soy products; fish twice or thrice a week and very little sugar and added fats. Their diets include little meat and no margarines, hydrogenated fats or trans fat. Lifespan among women in Okinawa are the longest-ever fully documented for any nation or region in the world history. Later studies confirmed a 20 per cent calorie restriction in adults residing on Okinawa compared to mainland Japan. Okinawans almost never overeat, because they like to leave some room in their bellies at the end of each meal and they don't like feeling "stuffed". The death rates from stroke, cancer and heart disease are only 59 per cent, 69 per cent and 59 per cent, respectively of those for the rest of Japan. These impressive longevity and health data have been attributed to their low calorie and high nutrient diet. It can easily be rated as one of the healthiest cuisines in the world. Their incidence of coronary heart disease, diabetes, obesity is among the lowest in the world. The American diet is high on breads, croissants, bagels, burritos, burgers, potatoes, meats and milk products. The trends in American food make the average American diet high in fat, trans-fats, carbohydrates, sugar and low on vegetables and fibre. This perhaps explains partly the epidemic of obesity, cardiovascular disease; diabetes mellitus emerged in this part of the world.
Commonly used were desi ghee, mustard oil, til oil and coconut oil. These days unhealthy food prepared commercially have replaced the good old snacks of roasted nuts, fresh fruits, goodies like namkeens, home-made mathris etc. These have been taken over by fast foods and commercially prepared colas, namkeens, samosas, tikkis, pakoras, biscuits and chips, which employ cheap hydrogenerated fat or re-used oil. Currently, in India with intake of high carbohydrate diets from rice or wheat, legumes, potatoes and sweets, coupled with sedentary lifestyles with reduced physical activity, has increased the glycaemic load. Hyperinsulinaemia causing increased abdominal fat or central obesity, rising incidence of cardiovascular disease, obesity and metabolic syndrome among the Indian population is therefore not hard to explain. Each cuisine reflects to a large extent cultural, regional and climatic need of the population. In general, it appears that among the traditional global cuisines-Japanese, Mediterranean score the highest. With major transitions in lifestyles, particularly decline in exercise and physical activity, and increased intake of junk food-high on calories and harmful trans-fats and low on nutrition, all of us need to re-examine their diets, in the rapidly changing face of chronic degenerative diseases in these populations, in recent years. Almost universally, cereals are central around which vegetables, pulses, meats and dairy are incorporated. Mobility and travel has given rise to what is also known as "fusion versions" rather than pure and authentic in earlier times. Within this mix and match, it is desirable to evolve the healthiest option and drawing the best from each other- simply put 'fuse the fare with health'. Simple things like ensuring most of the grains are whole grains irrespective of the staples-choosing a variety (millets, corn, quinoa, brown rice), ensuring vegetables, salads and soups are integral particularly in high meat eating cuisines, have low fat dairy, including nuts and seeds and healthy cold pressed oils, limiting sugar and sweets along with lighter cooking methods. In the words of Charles Darwin, "In the struggle for survival, the fittest win out at the expense of their rivals because they succeed in adapting themselves best to their environment." — The writer is Clinical Nutritionist & Founder, www.theweightmonitor.com, Centre for Dietary Counselling, Founder-Whole Foods India & Founder President-Celiac Society For Delhi.
Gear up to work out
These pointers can help one to choose the right outfit for his/her workout. Comfort: The material of the clothes plays a key role while buying gym clothes. Breathable cloths like cotton, lycra-mix cotton or hosiery is a good choice. Look for items that have a small percentage of spandex mixed. This allows for a greater range of motion during exercise and can provide a comfortable fit without being skin-tight. For men, shorts, three-fourths lowers and full length track pants are advisable. Women should go for leggings. Lowers with low waists are a complete no for exercise. Too tight cloths can tear while doing little extreme movements. For uppers, wear airy cottons; but if you do heavy-weight exercises or sweat a lot, you should wear cloths which absorb sweat.
Supportive undergarments: Women should look for a good sports bra that offers support and flexibility, and men will want to look for a protective cup if they are playing contact sports as part of their workouts. Sweat proof: If you have a tendency to precipitate, carry an extra pair of clothes or t-shirt, to maintain personal hygiene. Wear appropriate footwear: Do wear sports shoes, which are fitted to your size, for optimum comfort to avoid injuries. Shoes can provide a world of difference to your exercise sessions, especially while running, sprinting, etc and when you lift weights. An ideal pair of shoes should have proper cushioning to support your feet, and also guard from spraining muscles or grow blisters or corns. Protect yourself: Weather plays an important role while working out; always remember to wear cloths which are weather friendly. In summer, one can go for sleeve-less tops and wear shorts or leggings. Light-coloured clothes, a hat, plenty of sunscreen and sunglasses are also recommended. Little heavier exercise-wear is better in winter like protective outer layer (for waterproofing and wind proofing) such as a windbreaker or a nylon shell. The complete kit: A complete bag of essentials includes water bottle, facial wash, shampoo and conditioner, deodorant, hand sanitiser, a change of clothes and couple of towels. The writer is a fitness professional, nutritionist and inventor of BMXStrength (a technique of exercise).
|
|||
|
|
|||
THE world has truly shrunk and it can't be better illustrated, when it comes to food. You can enjoy a variety of cuisines from across the world in your own city — be it Chinese, Thai, Japanese, Mediterranean, Lebanese, Mexican or Middle-East. Even local regional foods are available all across India — Chettinad, Kashmiri, Hyderabadi, etc. It may be worthwhile to evaluate some of the popular ones on their health scores.
The Indian diets vary tremendously both in their style of preparations and ingredients. Yet, the common factors are richness in whole grains, pulses, cooked vegetables, dairy and spices. The staple cereal varies according to regions- whole wheat flour predominates the North, it is rice and ragi in South and East. Whole grain cereals, pulses and lentils including rajmah, chana and daals, potatoes vegetables, dairy and some amounts of meats and sweets are the hallmarks of Indian diets. In India , while vegetarianism predominates, the coastal belt, East and hilly North practice non-vegetarianism. Traditional Indian cuisine has always employed two to three cooking fats.
Choosing
Activity appropriate: While dressing up for gym or workouts, decide what kind of workout you will be doing today. If you are planning on running or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet. If it more of leg movements in your workout like kicking, running or squats, wear shorts. For activities such as yoga, fitted lycra-mix fabrics that wick away sweat are a good choice. Wrist bands, head bands should be used where needed.