Updates from : the hindu
Nutritionist Lovneet Batra answers some of our readers’ questions on diet and fitness
My mother is 70 years old and house-bound. She is not able to exercise because of arthritis. How do we manage her over-weight?
Targeting healthy weight reduces pressure on joints, which eases the pain and inflammation. The balanced ratio between different food groups is key to accelerating fat loss without losing lean body mass. Half of her plate should be soft cooked vegetables, one-fourth a healthy protein and the rest should be carbs from whole grains such as rice, dalia, poha, upma or roti. Make sure her breakfast is within an hour of waking up, lunch within six hours and dinner at least three hours prior to bedtime.
People with arthritis tend to ignore protein. Eggs and milk products from native Indian cows are safe sources of protein for her. Sugar is addictive, inflammatory and causes unnecessary insulin spikes, none of which is desirable while managing weight or arthritis. Excess consumption of omega-6-rich oil found in corn, safflower, sunflower, soy and vegetable causes inflammation, making pain worse.
I am a 29-year-old girl. I swim regularly, but still have big hips. Are there some foods affecting this?
Synchronising your workout with the right food cannot be taken for granted, especially when aiming for focused fat loss. Oestrogen plays a role in accumulating fat in a pear shape, where high levels can lead to fat deposits around the buttocks and thighs in women. Include half-an-inch of raw turmeric with two to three black peppercorns and a teaspoon of coconut oil on waking up. Switch to farm-fresh dairy, maintain restful sleep, as that induces melatonin production, which protects against oestrogen dominance. Be sure to get enough fibre from two or three different seasonal fruits and vegetables daily.
Lovneet Batra is a nutritionist, a member of the Academy of Nutrition and Dietetics, USA; lecturer at IHM Pusa; a consultant to the Sports Authority of India, having counselled the Indian boxing, gymnastics, cycling, archery teams; and a consultant at Fortis La Femme Hospital, Delhi