Dessert made with artificial sweeteners? Not for indulging.

You know that advertisement? The one for an artificial sweetener where a dessert tries to tempt a man into eating it? As ad makers believe in using the feminine gender in every advertisement (irrespective of the gender`s significance to the product), the dessert is depicted as enticing the man using a lilting feminine voice. In the background is his watchful wife, the barrier between him and the dessert.

Its one of the many sexist ads' floating around. But lets discuss that angle someother day.

To continue... caught in the middle of the wife and the dessert, what`s the man to do? The ad tells you the- WHAT.

Enter a chef who convinces the wife to use the brand of sweetener he endorses. If she does, then her dessert starved husband neednt be dessert starved again.

Next time this commercial is on TV, change the channel. 

Why? ... Because its misleading.

One, a chef is not a dietician. Chefs are culinary experts but its a dietician who is the last word in all matters concerning nutrition and diet. Dieticians have to fulfill certain fixed academic (e.g. obtaining a Bachelor of Science degree in Nutrition and Dietetics, or Dietetics) and training requirements (e.g. predetermined hours of supervised internship in hospitals) and often have to write an exam to obtain a license or registration to practice (varies as per the country they are practicing in). Thus chefs are not in a position by virtue of this difference to speak for or against an artificial sweetener, unless its presented as a personal opinion and not an authoritative one.

Two, a dessert e.g. icecream, pastries, and other similar species, or even traditional Indian sweets made using an artificial sweetener instead of sugar are popularly called `Low Calorie' or `Sugar Free' or 'Diet' when sold commercially. And, these days we have commercials encouraging preparation and consumption of home made Indian sweets, like halwa, kheer and so on, to be made using a Y brand of artificial sweetener. `Eat away, as it has no sugar, so no calories', the advertisements' say.

If you are a diabetic or a weight watcher, who has bought the ad`s sweet lie and gleefully consumes plenty of desserts made with artificial sweeteners, rethink.

For a diabetic, absence of sugar in a sweet is not a green signal to start indulging. Ditto for a weight watcher. Here's why. And, its not the age old (and very incorrect) argument of artificial sweeteners causing cancer. For the entire deal on artificial sweeteners, read my popular article published in Asian Age and Deccan Chronicle in Jan 2010.

Diabetics are always at risk for developing cardio-vascular disorders like high blood cholesterol, so even if a sweet doesnt have sugar it will almost always have plenty of fat (ghee, butter, oil), or milk. Both are excellent sources of cholesterol. For weight watchers, just because a sweet doesnt have sugar, doesnt make it `zero calorie'. A dessert/sweet still has other calorie supplying ingredients like milk, oil/butter/ghee, dried fruits, condensed milk...you get the drift. Thus, no dessert can be a weight watchers friend. Containing sugar or not.

So, while one can always enjoy creative advertisements (I always do) do put some thought before literally buying an advertisements health claim.

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The Nutrition Omnibus and A Fistful of Nutrition © Raksha Changappa. Contents of this blog post (excluding images) are the exclusive copyright and intellectual property (IP) of Raksha Changappa. This post is solely for knowledge and information of the reader and not to be construed as medical advice. If you want to use the post contents, kindly do so by acknowledging the source, namely this blog and the author, via hyperlinks or credits. If not, no content will be copied, reproduced, republished, transmitted or distributed, in any form or means, including print and electronic media. Copyright and IP infringements will be taken seriously. For queries contact nutrewise@gmail.com

Your Mom May Be Growing Shorter, As She Grows Older

Over my lifetime and also in my nutrition practice, I noticed many a grandmom or mom looking very short in comparison to their strapping children or grandchildren. Yes, height is genetic. And, yes, an average human being is taller these days in comparison to times of our grandparents. However, there is one more reason why most women appear to and actually do gradually shrink in height as they grow older and that`s primary osteoporosis.

Did you know that many women lose a couple of inches in height between 50-80 years of age because of this silent debilitator?

Osteoporosis is a condition where the Bone Mineral Density (BMD) becomes so less that the persons skeleton is unable to sustain ordinary stress and strain. Its is of two types: primary and secondary, lets explore the more common primary type for now.

Primary osteoporosis can develop in women post menopause, due to stoppage in production of the hormone estrogen. Its then called post-menopausal osteoporosis. Primary osteoporosis can also happen in women and men, due to aging, and thats when its termed age related osteoporosis.

A disorder which literally shortens you

Primary osteoporosis of any of the two types, causes loss of height due to fractures.

Example: A wedge or compression fracture of the vertebrae (spine), seen mostly in age related osteoporosis, causes actual loss of height i.e. the height loss is measurable even after one incident. Such fractures may also cause curving of the spine (kyphosis) which also add to making a person look shorter.

And, its not just lack of estrogen or advancing age which is the cause

Other causes of primary osteoporosis include excessive alcohol, cigarette and caffeine consumption, lesser than required intake of calcium and vitamin D coupled with sedentary lifestyle.

What one can do post detection

Post diagnosis treatment involves Hormone Replacement Therapy (HRT), use of bone conserving drugs and suitable dietary changes (including supplementation of vitamin D) and more.

Nothing works better in case of osteoporosis than prevention. Taking care of your diet starting right now, by consuming adequate calcium and vitamin D and also being physically active, will ensure that the older you walks tall.

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The Nutrition Omnibus and A Fistful of Nutrition © Raksha Changappa. Contents of this blog post (excluding images) are the exclusive copyright and intellectual property (IP) of Raksha Changappa. This post is solely for knowledge and information of the reader. If you want to use the post contents, kindly do so by acknowledging the source, namely this blog and the author, via hyperlinks or credits. If not, no content will be copied, reproduced, republished, transmitted or distributed, in any form or means, including print and electronic media. Copyright and IP infringements will be taken seriously. For queries contact nutrewise@yahoo.com

Are You Allergic To Foods Or Intolerant?

I have observed that when people say "This food doesnt suit me", they want to convey that eating a certain food brings about symptoms in them which range from mild (e.g. itchy eyes) to distressing (e.g. continuous sneezing bouts).

What they may be actually suffering from is either a food allergy or a food intolerance, and not something simple like mere 'unsuitability'. Sadly, few are aware of disorders like 'food allergy' and 'food intolerance' and can correctly correlate it to their present problem.

A runny nose is one of the symptoms of food allergy

Food allergies and food intolerances, are not one and the same. Let me explain the difference in a very simple manner, using two situations.

Situation 1: You eat a particular food and within minutes or an hour, you experience symptoms which can be either-

Mild e.g. runny nose, watery and itchy eyes, itchy throat, hives, swelling of lips,

or,

Life threatening e.g. swelling or closing of the windpipe, Anaphylactic Shock

Food labels should indicate allergen presence

The above two instances are that of a food allergy and occur when your body wrongly perceives a harmless food protein as dangerous and initiates immunological war against it. Common allergy causing foods or allergens include, fish, shellfish, nuts, soy or soya bean, milk, egg and wheat. Now, just because these foods are known to cause food allergy should not scare you into avoiding them, if you are not allergic. You would be losing out on some of the best proteinaceous food in the world. Yes, for someone with a proven allergy (verified by formal diagnostic tests like skin prick test, RAST test etc) to these foods, caution to prevent accidental consumption has to be exercised at all times.

Situation 2: You eat a particular food and develop symptoms like diarrhea, abdominal cramps.

This is a food intolerance and occurs when your body is unable to digest a particular component of the food you ate, for various reasons, like absence of necessary enzymes e.g. Lactose Intolerance (when you cannot digest lactose, the sugar found in milk), Gluten Intolerance (when you cannot digest gluten, a protein found in wheat). Though the symptoms of food intolerance are similar to those which occur during food poisoning, the cause is not the same. Diagnostic tests are available to confirm presence of a food intolerance.

Hopefully this post helped readers differentiate between a food allergy and food intolerance and also use this knowledge to better judge and take care of their problem food.

If you like this post, you might also like:

Food Fussy Grandparent? Not Without A Reason

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The Nutrition Omnibus and A Fistful of Nutrition ©Raksha Changappa. Contents of this blog post (excluding images) are the exclusive copyright and intellectual property (IP) of Raksha Changappa. This post is solely for knowledge and information of the reader. If you want to use the post contents, kindly do so by acknowledging the source, namely this blog and the author, via hyperlinks or credits. If not, no content will be copied, reproduced, republished, transmitted or distributed, in any form or means, including print and electronic media. Copyright and IP infringements will be taken seriously. For queries contact nutrewise@yahoo.com

All Ye Men! Measure Thy Waist Now!

A Fistful Of Nutrition Post #1:

 

Men pile on abdominal or belly fat, more easily due to the hormone testosterone. An increased abdominal girth is one of the biggest risk factors for cardiovascular diseases in men. So if your waist measures more than 40 inches, its time to trim it down and soon.

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The Nutrition Omnibus and A Fistful of Nutrition © Raksha Changappa

Contents of this blog  post (excluding images) are the exclusive copyright and intellectual property (IP) of Raksha Changappa. This post is solely for knowledge and information of the reader. If you want to use the post contents, kindly do so by acknowledging the source, namely this blog and the author, via hyperlinks or credits. If not,  no content will be copied, reproduced, republished, transmitted or distributed, in any form or means, including print and electronic media. Copyright and IP infringements will be taken seriously. For queries contact founder@nutrewise.com

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Multiplex Nutrition Alert: A Movie Trip May Derail Your Diet

You have to agree that for most of us, the 2-3 hours spent in a movie hall are no fun if we dont have a loaded snack tray on our lap. After all, sitting in one place for hours is hard work and we need sustenance.  Such is the profound influence of nutrition on any social occasion, that taking away the nutrition element takes away most of the fun. Example: Would it be a fun movie experience without popcorn and a fizzy drink? No. And, thats the point I am usually also trying to convey through this blog i.e. the far reaching influence of nutrition.

Coming back to movie halls AND snack trays, halls which are part of a multiplex never disappoint when it comes to dishing out select 'movie time' snacks. Here`s a low down on the Top-5  Popular Multiplex food and what they do to your health-

1. Popcorn- For me movies are synonymous with the smell of popcorn and watching a film without an overflowing popcorn tub (tightly gripped, mind you), almost borders on sacrilegious.  Then, why dont multiplexes give customers more healthy options when it comes to the iconic movie snack?

Movie hall popcorn is usually popped in oil and not air popped.  It can be, but its not. Thus, depending on the type of oil or fat being used, your body will get a good helping of saturated or trans fat (heart unhealthy fats). Opting for buttered popcorn over plain, further brings in more saturated fat into your arteries. As if this were not enough, the high levels of salt in the popcorn spike your blood pressure. Go easy on the salt for once Mister Multiplex Snack Vendor. Oh, for air popped, sanely salted, unbuttered, movie hall popcorn.

2. Carbonated a.k.a Soft Drinks or Soda Pop- The popcorn does its job of making you thirsty pretty well (why do you think its made very salty?). So, now you load up on a soft drink like some cola. Whats a soft drink? Just carbonated water (water to which carbon dioxide gas is added), flavour, sugar and calories. Remember, the calories in a soft drink are not accompanied by any other significant nutrient and are hence termed as `empty calories'. Apart from the temporary thirst quenching abilities, these aerated drinks are nutritionally a  'nothing' and still so popular. I wonder why some people drink them by the gallons. Just like I wonder about a terrible film which manages to become a hit.

3. Packaged Potato Chips- Possess enough calories (because they are deep fried and not because of the potato) and salt to undo a days worth of controlled eating. Branded ones may be saturated and trans fat free because of food regulations, but you will still have to check the `Nutrition Panel' or the `Ingredients' section on the pack to be sure. Cant say the same for unbranded ones. Both types are however always highly salty.

4. Burger, Sandwich, Roll, Wrap- Can be low calorie (read: nice to eat) if they are made without an overload of cheese, butter, mayonnaise, deep fried filling eg deep fried vegetable cutlet and other high calorie accompaniments eg cream spread or dip.

5. Pattie, Samosa (a stuffed pastry) & Pakora (fritter)- Deep fried in an oil you will never know details about. Stuffed with a filling which may not be the most healthy. I would give it a skip.

Now that I have taken the fun out of movie snacking, would I mind telling what can one eat in a theater? No, I wont mind. So here are some options:

Beverages

- Buy a bottle of water and guzzle through the film. Even if you give into the temptation of buying a soft drink or any other `empty calorie' beverage, you will not be very thirsty and will hence not end up buying large or super sized cups/bottles/refills. A hydrated you will also not go berserk at the snack counter.

- Hot coffee or tea, with a control on the amount of sugar you add.

- Flavoured milk or soy milk is also good. The amount of flavour or sweetener used may be over the top, but its better than drinking a soft drink any day. These beverages will at least dose you with Calcium or protein and not with gas and sugar like a carbonated beverage.

- Fresh fruit juices, made then and there and with less sweetening. Keep an eye for hygiene. Packaged fruit drinks are another option but remember here you cant control how much sugar has been added. Many are saturated with sweeteners.

Eats

-Vegetable (tomato/cucumber/etc) sandwich, which doesnt have either mayonnaise/deep fried filling or excess butter/cheese.

- A vegetable wrap or roll, stuffed with a potato (non deep fried like, baked) or veg filling.

- Boiled corn (unbuttered). Roasted corn (if available).

- Chicken sandwich or roll (minus mayonnaise, deep fried fillings).

- Cut fruit or fruit salad, minus ice cream and hygienically made.

- Roasted, unsalted groundnuts, go easy on the amount though.

- Bhel puri (a snack made of puffed rice and vegetables)

I would also suggest a trip to the Food Court prior to entering a Multiplex. You will find more variety and a less ravenous you would enter the movie hall. Remember, you are definitely going to get a chance to eat once you are out of the theater. Knowing that, the least you can do is control binging while in one.

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The Nutrition Omnibus and A Fistful of Nutrition © Raksha Changappa

All contents of this post, is the exclusive copyright and intellectual property (IP) of Raksha Changappa. This post is solely for knowledge and information of the reader. If you want to use the post contents, kindly do so by acknowledging the source, namely this blog and the author, via hyperlinks or credits. If not,  no content will be copied, reproduced, republished, transmitted or distributed, in any form or means, including print and electronic media. Copyright and IP infringements will be taken seriously. For queries contact founder@nutrewise.com

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 Movie time nutrition, Multiplex nutrition, Movie snacks, Movies, Bollywood, Hollywood

What is a Size Zero? How to be a Size Zero? The Myth. The Truth. The Stupidity.

"I'm just 2 kilos away from being a Size Zero!". This excited and high decibel declaration was by my client. It was a tele-follow up of her diet plan and this is what she rained on my unsuspecting ears, all the way from Delhi, India.

Worldwide over 70 million lives (women and men) suffer from a clinically significant Eating Disorder (ED) including anorexia nervosa, bulimia nervosa or a binge eating disorder, as the societal pressures to become thin remain rampant. 

Coming back to my client, I decided I could spare some time and tell her what every woman should know about the term "Size Zero", so I did. And here is our conversation modified and edited for general consumption.

1. How much weight should I lose to become a Size Zero?

Weight loss has nothing to do with being a Size Zero. One can lose all the weight one wants and yet probably never ever be a Size Zero. 

How? 

This brings us to the next question. 

2. What's a Size Zero?

A Size Zero is not a a particular weight in kilograms or pounds that one has to weigh to attain the perfect weight for your height. A Size Zero is a dress size with a predetermined set of bust-waist-hip measurements. Hence, unless you get these measurements, you can lose all the weight you want, but you will never be a Size Zero. Depending on the clothing brand, a woman who fits into a dress with a Size 0 would typically have a bust-waist-hip measurement of 30"-22"-32" or 33"-25"-35". 

3. Its Origins

The Size Zero was introduced by designers to overcome the effects of Size Inflation, the phenomenon of ready to wear clothing of the same nominal size becoming larger over time e.g. a dress labelled as a size Small (S) of current times, is much bigger than a Small (S) sized dress of say a decade back. 

Simply put, clothing manufacturers are gradually making the existing Large (L), Medium (M) and Small (S) range of sizes, way bigger. So a lady who would have counted as a size Medium (M) a decade back, can now fit into a dress labelled as Small (S) (since its bigger than the Size (S) of yore).This practice makes a customer feel happier with herself and her body and her purchase, resulting in guaranteed future sales for the brand.

However, increasing the size of a size Small (S) dress to please a customer conflicts with the needs of the runway and the fashion industry. So variants of the size Small (S) were introduced like Size 00, Size 0, XS, or XXS, to offset the effects of Size Inflation. 

As evident, this need to create a smaller clothing sizes which look good on runways lead to creation of slim yet dysfunctional sizes and Size Zero is one such dysfunctional clothing size.

Why dysfunctional? 

Its not dysfunctional to be a healthy adult woman who is a natural Size Zero but its dysfunctional if you are a healthy adult woman who is naturally a Size Ten, but will do anything, and I mean, anything to be a Size Zero.

4. A Size Zero is also used for grading women's dresses in the US Catalog Sizes system

The US Catalog Sizes system, has dress sizes like Size 00, Size 0, Size 1, Size 2, Size 3, Size 4 and so on. Each dress size has a particular bust-waist-hip measurement in inches.

Size 0 in the US catalog is categorized under Misses’ sizes (ASTM D5585 11e1) (2011). Click on this link to see the US Catalog Sizes charts and corresponds to a woman with a bust-waist-hip measurements (curvy) of approx. 31"-24"-34".

Notice the catalog has a Size 00 as well. Its smaller than a Size 0 and no one is talking about it, yet. Thank God.

A Size Zero Model

5. If a Size Zero dress size exists in an American clothing catalog, doesn’t it mean American women are buying it and hence fitting into it?

Reality check. The USA is amongst the worlds top 10 fattest nations. Its spiraling obesity rate is giving nightmares to its policy makers. A Size Zero is not widespread in American (Caucasian) women and they find it just as difficult to transform into one from their natural body size, as would any other woman on this planet. 

Now all the women who want to spiral down many dress sizes from their natural one, to a Size Zero, and are willing to go to great lengths for it, say this three times,

 "Size Zero is a dress size. Size Zero is just a set of measurements. An average 8 year old girl across the world has a waist size greater than 22 inches and I am not 8". Read US Size Charts for girls aged between 7-14 years of age at US Children's Size Chart

6.  Are all super slim women a Size Zero?

All super slim women are not by default a Size Zero, as they need to get all three (bust-waist-hip) measurements right to qualify.

7. Isn't Size Zero "international" and "fashionable"?

Size Zero is considered as "international" because of the much condemned practice of preferring Size Zero models to walk on international (fashion) runways.

Across the world the glorifying of Size Zero is subject to harsh criticism as its symbolizes the unattainable and often unnatural body measurements for an average adult woman who is a different (read: bigger) size.  

Many Size Zero models seen on international fashion runways are often mere teenagers; reason? Its easy to find twiggy, lean, teenagers whose still developing adolescent body confirms to the Size Zero measurements. At least, while they are in their teens.

Size Zero models are being banned across some fashion runways and being discouraged across many.  

Is being banned from fashion runways "fashionable"? 

No! When the world is waking up to the literal ugliness (many adult models who have dieted their way to being a Size 0 have collapsed and died due to malnourishment) of forcing a woman to be a Size Zero, isn't it time you did?



8. Size Zero and the Movies

I smile every time I see a busty or solidly hip-boned, but slim actress, whether in Hollywood or Bollywood (the Indian film industry) claim “I am now a Size Zero”. Its amazing what all one can say when one knows minus zero (or less than zero) about a subject. 

So why do they say they are a Size Zero? They say because of ignorance of what Size 0 actually is or looks like. They say because of their profession compels them to be ‘with the times’ and  mouth whatever sounds trendy. Besides, they know that no one is ever going to even think of measuring them in order to validate their claim. Its easy to lie when its one lie which will never get busted.

9. Size Zero and the Media

A public personality, say an actor's, unverified claims of being a Size Zero are made to go viral by the media, sensationalized, and super hyped, creating images of an unreal and unattainable body size in the  minds of the general public.  

And, the vast majority of the media just doesn’t know better than the personality herself. 

Why, just recently a seasoned fourth estate friend of mine said, “Size Zero is when one weighs between 45 kilos to 50 kilos”.

10. Can any woman ever be a Size Zero?

If you are an adult woman in the age group of say 18-55 years and are usually a Size 12 or Size 14 (Per Catalog Dress Sizes for 2011) all your life, being a Size 0 is a piece of cake. All you have to do is fulfill any one or preferably more, of the following criteria: 

-- Go back to being 8 or 13 years old: How else will you get the Size Zero bust-waist-hip measurements of 31"-23"-33", when you are naturally a Size 14? 

--- Possess the Ectomorph body type: Some women are born with this body type. Characteristics of this body type include a narrow chest and abdomen, low body muscle, and fat. Its such body types who may qualify as a Size Zero sometimes, but its again subject to the body measurements falling into place. Note: Before you start craving to be reborn as an ectomorph, do understand that most ectomorphs dont have it easy. They may suffer from problems like menstrual irregularities, infertility, weak immunity, underweight. 

--- Be underweight: That is, have a Body Mass Index (BMI) of less than 18.5 kg/m2 for various reasons and you might attain Size Zero measurements.

--- Go under the knife: Yes, bariatric surgery or weight loss surgery, though meant for the morbidly obese (BMI greater than 40 kg/m2) can be misused by normal weight individuals to lose weight, even when not necessary, resulting in extreme weight loss. But, even this wont help all become a size zero because as I said before, its the measurements!

To conclude...

Please understand the BMI (body mass index) is one of the internationally approved way of deciding if you are overweight, or obese, or underweight. 

If your BMI is between 18.5-23.0 kg/m2 (for Asians), and 18.5-24.0 kg/m2 (for rest of the world) then there is nothing to worry, you are the right weight for your height. And, that's your perfect size. 

Note: This post is against the practice of using drastic means like chronic dieting, fasting or surgery, to attain a Size Zero. Its against the select glorifying of only this particular body size, the hype behind it, and the misconceptions. Its against the pressure on women to attain it and the damage they wreck on themselves in the process. Its not against women who are born a Size Zero i.e. possessing a naturally ectomorphic body build or the chronically underweight. Read my post on the stress of being underweight here http://raksha-changappa.blogspot.in/2011/09/thin-man-aint-laughing-all-about-being.html

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The Nutrition Omnibus and A Fistful of Nutrition © Raksha Changappa. All contents of this post, is the exclusive copyright and intellectual property (IP) of Raksha Changappa. This post is solely for knowledge and information of the reader. If you want to use the post contents, kindly do so by acknowledging the source, namely this blog and the author, via hyperlinks or credits. If not, no content will be copied, reproduced, republished, transmitted or distributed, in any form or means, including print and electronic media. Copyright and IP infringements will be taken seriously.