health and fitness Dr Anna Chellappa.pptx

7/27/2019 health and fitness Dr Anna Chellappa.pptx

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Choose to be healthy

Dr. Anna Rangini Chellappa

Asst Professor, Home Science, Queen Mary'sCollege


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What is health?

Health is a state of completephysical, mental and social wellbeing and not merely the absence ofdisease and infirmity.


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Factors influencing health

Food

Water

ExerciseSleep

and rest

Stress


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To eat or not to eat ??

.yield not to temptation


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Weighty issues that weigh us

down!!!

The famous starting problem!!!


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To frown or to smile ??

From Pieces

to

peace

peace

-laughter is the best medicine


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Step- 1 Stepping towards health

Step-1


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Food and health

We are all eating

But are we eating right?


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Food Pyramid


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Why all the five food groups?

Body

building

Energy

giving

Protective


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The cereal and millets group


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Food pyramid cereals and millets

Food group Foods included Principle nutrients

Cereals and

millets

11exchanges

( each is 30 g)

3+4+4

Rice, wheat, ragi,

jowar, rawa, rice

flakes,

vermicelli, bread

100 g of cereals provide

Carbohydrate -80%

Energy-340 Kcal.

Protein 6-12%

Fat 1-2%

(Starch, incomplete proteins

Whole grains contain

thiamine, ragi a good source

of calcium, rice flaks are agood source of iron )


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Cereal exchange

100 kcal, 1.5-3.5 g of protein,Idli ( big)-1

Dosa-1 ( medium)

Chapathi-1

Upuma cup

Veg noodles -1 cup

Paniyaram- I piece

Sandwich- one triangle

Idiyappam -1

Vermicelli payasam 2 tbsp

Kesari 11/2 tbsp pongal cup

poori 1 medium

Plain cake -30 g

Pulao , curd rice,

Plain rice -3/4 cup

Bissibella bath cup

Tamarind rice cup

11exchanges

( each is 30 g)

3+4+4


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Why to say NO to processed

foods


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Dangers of processed foods

Breakfast bars, breakfast cereals, noodles, pasta Bran with all the fibre and B- vitamins is

removed,

The germ with fat , protein is removed.

The denuded white flour is used to makes cakes, pastries, noodles, pasta, and so on.- Starchendosperm.

The milling proves uses high temperature andthe grain is damaged by oxidation to get a grayappearance

. Still thinking of eating processedfoods?


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The dangers of processed foods

contd.

Most processed foods have highglycaemic content, sugar , salt orpreservatives.

Most of them have MSG Beware of the MSG disguise

The guise of names like hydrolysedvegetable or plant protein, autolysedyeast, yeast extract, soy proteinisolate, natural flavour ,artificialflavours autolysed plant protein.


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The fruit and vegetable group

I t f f it d


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Importance of fruits and

vegetablesFood group Foods included Principle nutrients

Fruits andvegetables

( 4 exchanges , 100

g each) 1+2+1

Yellow and orange

fruits and

vegetables and

greens

Vitamin C group

Other fruits andvegetables

All leafy

vegetables,

cabbage, carrots,

orange, mango,

papaya

Amla, lemon,

guava, orange,

tomato, drumstick

leaves , cabbage

Brinjal,Beans,

ladies finger,

cucumber, apples,

sapota, banana

Good source of vitamin -A. Leafy

vegetables are a good source of

calcium ,iron fibre and folic acid

Rich in vitamin-C

Potato has thiamine, vitamin C

besides starch

All other fruits and vegetablescontribute to small amounts of

vitamins and minerals, antioxidants

and fibre


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Fruit and vegetable exchange

Approximate calorific value of 100 gof

roots and tubers 80 Kcal

green leafy vegetables-45 kcal all other vegetables- 30 kcal

Fruits 40 kcal

100 kcal exchange list for fruits( apple -1 medium, banana -1 small, pineapple 2slices. orange-2 medium, fruit salad cup, guava

1 big


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What's the fuss about fruits andvegetables ?

Fiber

Antioxidants and

Phytonutrients


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Fruit and vegetable Benefits

Fibre

The non digestible component of plant cell wall thatcannot be digested by the enzymes of the humandigestive tract. All fibres are divided into twocategories

Soluble fibres- pectin, gum , hemicelluloses

insoluble fibers-n cellulose, lignin, and osmehemicelluloses-

Examples

fruits, oats,barley, legumes- more soluble fibres

vegetables-, wheat, whole grains- insoluble fibres


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Contribution of dietary fibre-Gives no nutrients, but bulk to

stimulate peristaltic movements and

prevents degenerative diseases

and lot more..

Fiber benefits disease


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Fiber benefits disease

prevention

Constipation, diverticulosis,

irritable bowel syndrome,

varicose veins piles( insoluble

fibre-whole wheat flour, bran,

wholegram, vegetables,, straw

berries

Increases water holding capacity,

Increases stool weight

Enhances gastric motility

Cancer of large intestine( insoluble

fibre-whole wheat flour, bran, whole

gram, vegetables,, straw berries)

Increases binding of intestinal bile

acids

food residue remains less time in

colon for carcinogens to beabsorbed.

Increases frequency of defecation,

bulk and water of faeces dilutes

carcinogens to non toxic levels

Fib b fit


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Fiber benefits

Disease prevention!!

Coronary heart

disease, gall stones-

soluble fibres-oats,

legumes, guar gum,

barley, apple guavas,

citrus fruits, carrots

straw berries) fruitsand vegetables

Clearance of LDL cholesterol,.

Slows gastric emptying and binds

bile acids,

Reduces serum fibrinogen and

reduces blood clot formation,

Reduces fatty acid absorption.

Lowers blood pressure bythrough increased absorption of

calcium and magnesium.

Fibres binds fecal bile acids and

increases excretion of bile acidderived cholesterol.


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Fiber benefits- disease

prevention

Diabetes mellitus- soluble

fibre- oats, legumes, guar gum,

barley, apple guavas, citrus

fruits, carrots straw berries)

fruits and vegetables

Rate of glucose absorption is

decreased, , reduces the

requirement of insuln,

increases the peripheral

insulin sensitivity, alters guthormones to enhance glucose

metabolism in liver,

Obesity- legume seed covering -

soluble fibres-oats, legumes,

guar gum, barley, apple guavas,

citrus fruits, carrots straw

berries) fruits and vegetables

Gastric emptying is delayed and

feeling of satiety is increased,

diets high in fibre have low

calories


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Benefits of fruits and

vegetables

2. Phyto nutrients- a rainbow of health


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Phytonutrients - What are they?

They are biologically activesubstances that give fruits and

vegetables their colour , flavour smell

They exhibit their activity asantioxidants, detoxifying agents or by

physiochemical means as in dietary

fibre


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Phytochemicals present in plant foods

Colour pigment and sourceSources

Benefits

Red - tomatoes, watermelon,

grapes containlycopene

.

About one in six men

develop prostrate cancer.

Lycopene in tomato has

been found to fight

against it.

red /

purple

.

blue berries, red

cabbage, brinjal - contain

flavinoids , anthocyanidin

They have 50 times the

antioxidant property of

vitamin-c . Theystrengthen and repair

connective tissues and

arteries.


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Colour ,phytochemical and

source Sources

Benefits

Red

/purple

Reseveratrol

found in red

grape and

purple grapesis a phenolic

compound

Inhibits the development

and progression of

cancer.

Decreases thestickiness pf platelets

and prevent blood clots.

Raises HDL cholesterol.

Strawberries containpowerful flavinoids -anti

inflammatory ,

carcinogenic and anti

tumor properties


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Colour pigment and

sourceSources

Benefits

Orange Orange

coloured fruits

and vegetables

like carrotsmangoes ,

pumpkin, yam

-high

carotenoids.

Prevents cancer and heart disease.

Prevents cholesterol form oxidising,

Prevents platelet formation.

one carrot every may may helpprotecting from cancer,

orange /

yellow

Oranges,

lime,papaya,pineapple are

rich in vitamin-

C

Fights the free radical damage.

Citrus bioflavinoids .- Strengthensblood vessels, maintains collagen

that forms tendons, cartilage and

ligaments. Treats bruises varicose

veins, haemorrhoids


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Colour pigment and

sourceSources

Benefits

Yellow /

green

spinach, peas

all green leafy

vegetables are

rich in lutein

Prevent risk of lung and breast

cancer

Green

.

Broccoli.

cabbage,

sprouts,

cruciferous

vegetables

the best anti-

cancer ancer

agents

They are cruciferous and crucify

cancer causing agents cabbage in

particular is very good and protects

cancer of the breast, prostrate and

colon


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Colour pigment and

sourceSources

Benefits

Yellow Curcumin in

turmeric.

significant antioxidant activity and

anti-inflammatory Helps treats

sprains, inflamed joints . Lowers

cholesterol level and prevents bloodclots.


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Anti oxidants

They are substances that have an ability toneutralise free radicals.

Antioxidants are to free radicals what water is to

raging forest burning with fire

Foods rich in antioxidantsHot chocolate

drinks without

sugar and milk

kidney beans

soy

Citrus fruits, blue berries, black berries,

straw berries, red beans, cherries,

cauliflower, tomatoes, water melon,

carrots sweet potato, oranges ,lemons,

limes, grape, spinach, onions , garlic,and green tea


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Beneficial effects of antioxidants

Anti oxidant Beneficial effect

B-caroteneall dark green

vegetables, yellow orange fruits

and vegetables, papaya, muskmelon, mango, pumpkin, carrots,

greens

Reduce risk of lung and

stomach cancer , CVD,throat

cnacers

Vitamin-C, amla, lime, orange,

sprouts all citrus fruits, guava

Reduce cancers of upper GI

tract, cervix, CVD


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Beneficial effects of antioxidants

Anti oxidant Beneficial effect

Vitamin-E-Vegetable oil seeds

nuts , whole grains.

Reduce risk of oral and

pharyngeal cancers , CVD

Selenium-meat, sea foods and

cereals

Esophageal cancers , stomach

cancers


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The pulse and legume group


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Food pyramid group 3

PULSES


Pulses,

nuts and oilseeds

(4 exchanges

30 g each =

1+1+1)

All dhal, whole

grams, nuts likepeanut ,Almond

, walnut

Oil seeds-

sesame,

soyabean ,

sprouts

Protein, iron and

thiamineFat, protein, iron,

thiamine, riboflavin


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Pulse exchange

100 kcal, 3.5 g of protein,Sambhar -11/2 cups

Thick dhal cup

channa masala-

cup

dry peas sundal cup

roasted bengal gram

chutney ( no coconut)

cup

sprouted moong dhal1 cup

Masal vadai- 2 small

adai-1

pesarattu -3/4

Vadai-1 medium

bajji-2 smallbonda -1

( 3-4 exchanges

1+1+1+1)


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Phytochemicals present legumes and pulses

Phytochemical Sources Benefits

Saponins kidney beans ,

lentils and chick

peas and

soyabeans

prevent cancer cells

form multiplying

isoflavones . Soya beans It blocks tumour

growth and

prevents the growth

of new blood cellsthat feed the

tumour.

Effective against

prostrate and breast

cancer.


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The milk and meat group


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Food pyramid Group 4

Milk and meat products


Milk

3

Exchnges1+1+1 150

ml milk

Low fat

milk

Whole milk,

cheese, curd, ice

cream

Good Source-Calcium , riboflavin.

protein, phosphorus, thiamine,

vitamin-D.

Whole milk has fatremove cream

from milk

Do not substitute calcium tablets as

it does not contain protein andriboflavin

Avoid condensed milk as it contains

high amounts of sugar


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Milk exchanges

2-3 exchanges permitted100 kcal, 4.5 g protein

Milk ( low fat) 1cup 150 ml

curd 150 ml /1 cup

cheese 30g

paneer 40g

buttermilk 250 ml

milk shake 75 ml



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meat, fish , egg


Meat, poultry,

fish and eggs

(I exchange50g)of either

fish, chicken ,

mutton

Meat, poultry,

fish and eggs

Protein , iron, zinc,

Liver excellent source ofvitamin A and iron

Egg has protein, iron

thiamine, phosphorus,

riboflavin, yolk has vitaminA and fat


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The oil and sugar group

Sugar- use in moderation


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Fats, oils and sugar groupFood group Foods included Principle nutrients

Fats and oils

Sugar and

jaggery

(sugar 5g x 5

0il 5g x 5)

All oils, fats like ghee,

butter, vanaspathi

Sugar and jaggery

Oils give 9 Kcal/gram

Supply essential fatty acids,

and PUFA

Ghee, butter vanaspathi

contain saturated fatty

acids,

Good sources of VitaminA

and D

Sugar and jaggery- 4 Kcal/gram.

Jaggery - good source of

iron


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Fats and oil caution

Fats add delicious taste and mouth feel

but are dangerously priced. There are fats that kill fast - trans fats or

hydrogenated fats Fats that kill in moderation ( Saturated

and poly unsaturated fats) Fats that heal ( omega three fats and

monounsaturated fats). Requirement- 30% of total calories. ( 70-

80g /day). MUFA 12-14 percent and PUFA6-8 percent , saturated fats < 10% of totalcalories

f f


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Trans fats- the killer fats!!


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Trans fats killer fats

Trans fats ( hydrogenated and partiallyhydrogenated fats).

Raise LDL cholesterol and lower -heart disease

and cancer.

Trasn fats or hydrogenated fats are present inmargarine, pastries, rolls, breakfast cereals,

breakfast bars, crackers, processed and packaged

foods., cookies, cakes and pies

KFC, pizzas, burgers, french fries are high in transfats


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Requirement -not more than 7-10% of totalscalories should be from saturated fats.


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Dangers of saturated fats

High intake of saturated fats Atheroma formation

Increases LDL cholesterol

Decreases HDL

Increases plasma triglycerides


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Benefits of PUFA

PUFA esterification of cholesterol

Synthesis of VLDL precursors

Production of LDL and triglycerides

Thrombosis

Accumulation of cholesterol in blood

vessels

clearance of LDL


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6 PUFA


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n-6 PUFA

Lowers total cholesterol and LDL

cholesterol

Lowers HDL cholesterol also

Examples- safflower, sunflower ,

sesame oil.


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n-3 fatty acids

total cholesterol and LDL cholesterol

Does not lower HDL cholesterol

Omega -3 fatty acids are found in fish.Protects the brain by reversing signs ofaging , memory loss and impairedlearning.

It has anticancer and anti-inflammatoryproperties.


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Foods rich in n-3 fatty acids

fish , walnuts green leafyvegetables, soybean , egg


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Monounsaturated fats

Sources-Olives, olive oil, almonds, walnuts,

hazelnuts,


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Wonders of walnut

Walnuts contain alpha linolenic acid . Used for synthesis of EPA and DHA.

prevents platelets from aggregating which

reduced blood clots Reduces pain and inflammation


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Tips on oil usage

Recommended combination of oils for optimalhealth benefits

GNO: MO = 3:1

GNO: SOB =2:1

POL:SOB =1:1

SUN: PAL: MO =2:1:1

SAF:PAL =1:2

SUN: POL =1:1

SAF:GNO( RBO) =1:3

SUN:GNO( RBO) =1:3

SES:GNO =1:3


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Sugar requirements

Sugar permitted only in moderation

20 g 25 g of sugar

4-5 tsp

Is it sweet after all?!!!


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The bitter/ sweet truth

It damages hypothalamus which controlsthe appetite. It causes pancreas to produce more

insulin a signal that tells the body to

store more fat Impairs the immune system which

protects against viruses Eating 100g of simple carbohydrates

like biscuits, cakes reduces the ability ofwhite blood cells to engulf and destroymicro organisms by 50%


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Sugar feeds cancer cells

Sugar increases risk of behavioral

disordershyperactivity Sugar elevates the risk of type 2

diabetes and increase cholesterol

and triglycerides. Sugar accelerates ageing process


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Sweeteners


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- saying No to aspartame

Aspartame is made of aspartic cid,phenylalanine and methanol .

. Methanol is converted to formaldehyde

and formic acid high amts can causeblindness and neurological damage,

It over stimulates nervous system, givesrise to brain tumours and abnormalities.

Aspartame is usually found in diet fooditems and beverages, low fat yoghurt, sugarless sweets and chewing gums

Sucralose exposed !!!


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Sucralose exposed !!!

Sugar is turned into chlorocarbon.

Shrinks thymus glands , enlarges liver

and kidneys, decreases RBCs, abortions,

diarrhoea, bloating, abdominal pain,headache, breathless, palpitations,

dizziness, joint pain


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The safe sweetener

Stevia SEENI TULSI , SWEETLEAF

,
http://en.wikipedia.org/wiki/File:Stevia_rebaudiana_flowers.jpg


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How you eat matters lot !!!


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Eat The Right Way

Chew each bite 15-20 times Do not rush through meals as this suppresses

flow of HCL.

Don't drink cold water or cool drinks along withfood as it dampens the HC and digestive

juices. Eat breakfast like a king, lunch like a prince

and dinner like a pauper.

Eat in moderation.

Dont complain and criticize fight and arguewhile eating


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Family Meal Time


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Breakfast

Idli -3

Tomato onion chutney 1/2 cup

Egg boiled -1Banana -1 small

Coffee with sugar and milk- I

cup

Midmorning-1 cup tea, milk and sugar

Lunch

Rice 2- cups

Ladies finger sambhar 1 cup

Greens poriyal -1/2 cupSalad- sprouts, carrot,

cucumber, onion, beetroot-1/2

cup

Curds 1 cup

Orange/papaya/seasonal fruit-

100g

TeaTime

tea/coffeeicup

Sundal I cup

Dinner

tomato soup/ vegetable oats

soup- I cup

chapathi -2 and 1 cup rice

Cauliflower/ brinjal curry 1 cupVegetable salad- tomato,

capsicum,

Dates/ almonds or walnut 5

each

The diet provides approx2200 Kcal and 50 grams of

protein, , 65 g of fat,

carbohydrate 280 g


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Step-2 Drink water

Wonders of water


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Wonders of water

How much and when to drink


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water

Drink at least 2 litres /day- 8 glasses Drink only 250- 400 ml of water at a time

Drink water 15-30 minutes before meals or

two hours after meals.

Drink only 4-8 ounces of room temp water

at meals

Dont drink much water after 7 pm as it

may interfere with sleep/ Dont wait until thirsty to drink water

Bottled water bitter or better


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Bottled water, bitter or better

Plastic bottles- poisonous containerPVC -carcinogen. PVC leaches vinyl chloridedisrupts

hormonal balance- fertility problemsdamaging cells organs and tissues.

Bisphenol- it can cause abnormalchromosomal loss or gain. Studies showthat these chemical leach into the waterfrom the plastic bottle

PET polyethylene terephthalate is saferbut also release phthalates when storedfor too long.


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Your response to bottled water ?


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Safe drinking water option?

Water Purified Through ReverseOsmosis

Filters water through extremely finemembrane very slowly.

Removes virtually everything chlorine, fluorine, virus, bacteria, parasites,chemicals heavy metals like lead and

mercury. . Disadvantage- they make the water

acidic.


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Step-3

Exercise

Exercise towards health


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Exercise towards health

promotes weight loss and decreasesappetite

increases perspiration- body gets rid ofwaste products

lowers risk for diabetes. It controls bloodsugar -Increases bodies ability to useinsulin, burns fat lowers insulinrequirement

improves the immune system andimproves lymphatic flow and helpsremove cellular waste

B fi f i


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Benefits of exercise

Sows aging process Improves digestion. Gives a restful sleep, Reduces depression. Exercise alleviates pain. It

releases endorphins

Exercise lowers stress-Itenhances neuro transmitter andlowers cortisol levels
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Tips to burn those excess
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Tips to burn those excess

caloriesActivity Calories burned/ hour

Sleeping 55

Eating 85

Standing 100

Moderate house work 160

Gardening 250

Walking 3 mph 280

Tennis 350

Moderate aerobics 450

Fast walking 600Running fast 700

Moderate cycling 650
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Guess??

How many pounds were lost after peoplewalked their dog for 20 minutes a days fivetimes a week for one year?

options

4, 9, 14, 22 pounds

Fitness freaks !!


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Fitness freaks !!


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Step-4

SLEEP& REST

Sl i t d h lth


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Sleeping towards health

Regulates the release of importanthormones

Slows ageing process

Boosts the immune system, Restores, repairs, and rejuvenates

your body.

Improves brain function Reduces cortisol levels

What happens when you do not


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What happens when you do not

sleep

clumsy- slows reaction time, attentionspan, impairs memory, decisionmaking and coordination

Reduces work productivity

Endanger lives of others

invite diseases- hypertension.

diabetes, cardiovasculardiseases.ulcer, heart burn ,depression,

What's robbing you of your sleep


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What s robbing you of your sleep

Stress and anxiety Physically painful conditions

Caffeine coffee, chocolates, soft drinks -caffeine increases stress hormone- cortisol

and adrenaline Cigarettes and alcohol

Medications- decongestants, appetitesuppressants

Asthma medications, thyroid, pain relievers,antidepressants and pain relievers

What's robbing you of your


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g y y

sleep

Eating too much sugar and highlyprocessed foods , ice cream , cake ,popcorn deserts

Low carbohydrate diets- create lowblood sugar causing to wake in themiddle of the night

Exercise within 3 hrs before going to

sleep, raises level of stress hormones uncomfortable mattress or pillow


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Step-5

Say NO T

ToStress

Coping with stress- step towards


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health

Develop the attitude of gratitude Enjoy the present moment

Power of laughter and joy.

Power of forgiveness

Think on good and positive things.

learn the art of saying no

Dont take more than you can handle

Breathe deeply Plan your activities


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Choose to eat lightly, breathedeeply, live moderately, cultivatecheerfulness, and maintain an

interest in life.


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DONT WAIT FOR TOMORROW

TODAY

W h t b h lth


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We choose to be healthy

..What about you?


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May flowers bloom your pathway

May peace and joy combine

To make you always happy

May all Gods blessing be thine

Thank you

health and fitness Dr Anna Chellappa.pptx

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Transcript of health and fitness Dr Anna Chellappa.pptx