Lecture 11 02 12 Diet and Health

8/6/2019 Lecture 11 02 12 Diet and Health

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Diet and Lifestyle for Health in the21st Century

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Diet and Lifestyle for Health in the 21st

Century A Self-Empowerment Guide

By

Dr. S.G. Kane

Adjunct Professor of Chemical Engineering& Independent Researcher

020 2567 2833 or 020 3567 6160

[email protected]


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CAVEAT

The Author is a Chemical Engineer and not aTrained Dietician / Nutritionist or a Physician

This is a subjective analysis by the author basedon the sources selected and his generalscientific knowledge and personal experience

The commentary, information, and analysesconveyed in this presentation by the author donot constitute advice and shall not be construed

as such. The reader takes the full responsibility for the

use of information in this presentation


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Diet and Lifestyle Guidelines

for Health in the 21st Century Lifestyle and Dietary Evolution World Health

Epidemic

Fundamentals - Carbohydrates / Fats / Proteins

What / When / How Much to eat

Food Intolerance - What to Avoid

Diet Planning - Calories /Nutrients Balance /

Glycemic Load Distribution Drug Reactions Be Aware / Minimize

Health Prescription A Holistic Approach


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Lifestyle and Diet Evolution

20th Century 21st Century

Dincharya Daily Lifestyle and Diet

Sedentary Lifestyle Low Exercise

Long Work Hours- High Stress, Smoking, Alcohol

Irregular Eating Time, Long Gaps between meals

High Total Calories, Eating Binges, High/Serving

High Refined Carbohydrates / Low Fiber

Vegetable Oils Increased Excess w-6, Low w-3

Hydrogenated Fat , trans Fat High Processed Foods High Food Additives,

Preservatives, Flavoring Agents

Low natural anti-oxidants


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World Health Epidemic

20th Century 21st Century

General Immunity and Energy

- Stomach, Throat, Headache Daily/Seasonal Upsets

Metabolic Syndrome

Obesity 100 MM in USA On the increase in Children

Heart Disease / B.P / Stroke / Paralysis

Diabetes II Huge Increase Worldwide

2000 World 171 MM India 31 MM i.e.18.13%

2030 World 366 MM India 80 MM i.e. 21.86%

Auto-Immune Inflammatory Diseases Rheumatoid/ Osteo-Arthritis, Lupus, Psoriasis, Eczema,

Ulcer, Colitis, Piles, Asthma

Neuro-degenerative Alzheimer / Parkinsons, ALS,Multiple Sclerosis, Muscular Dystrophy

Cancer


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Carbohydrates Biochemistry

A Root Cause of Metabolic Syndrome

High Intake of Carbs / serving High Glucose HighInsulin Rapid Drop Repeated High Peaks

Insulin receptor down regulation Insulin resistanceHigher Insulin Peaks Pancreas Cell exhaustion Diabetes II

High Glucose/Insulin Via HMG CoA LDL Cholesterol+ via Malonyl CoA Triglyceride Obesity / High B.P Cardiovascular Disease

H

igh SustainedG

lucose andG

lucose Peaks High Glycosylated Hb Neurodegeneration

High NADH High ROS Damage to vessel linings --Nephropathy / Retinopathy

Low Circulation in small vessels Neuropathy


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Diet and Lifestyle for Health in the21st Century 7

Carbohydrate Biochemistry

Effect of Deficiency High Intake of Carbs / serving High Glucose High Insulin Rapid Drop Reactivehypoglycemia Low sustained glucose

Hunger and weakness

Weak mentalperformance, Neuro-degeneration

Low Carbohydrates: Excessive FatBreakdown Keto-acids Toxicity

Excessive Protein Breakdown / MuscleBreakdown High Urea Load Kidney Toxicity


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Avoid High Dose/Serving and still

Provide Adequate Carbohydrates Avoid High Glucose /Fructose Levels

Reduce Glycemic Index of Food Intake i.e.

- Avoid sugar and high fructose syrup

- Idli Polished Long Grained Rice Whole Wheat Oats:80 55

- General Dal40; Chana Dal12

- Milk 30; Egg/ Meat/Fish 0

Reduce Glycemic Load /ServingDistributed Intake

- i.e [Index] x [Gm Carbohydrate]

- For Sedentary Lifestyle Target < 35 / Serving

Provide a minimum 50 gm Carbohydrates / Day


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Fats Biochemistry

Essential Fatty Acids W-6 and W-3 - Cell membrane constituents and precursors toeicosanoids a group of key regulatory hormones

W-6 Sources: Sesame/Rice Bran 43/33%;

Sunflower/ Safflower/ Soybean/Corn 69/77/61/60%

Groundnut 30% W-3 Sources: Fish Oil, Flaxseed, Canola, Hemp Nut

Desired Ratio of W-6 / W-3 : < 4/1 PromoteImmunity/Blood flow/ Mental Health, Reduce Inflammation,Reduce Asthma

Excess W-6 [ >> 10 gm/D] High Inflammation Pulmonary, Cardiac [ B.P. / clotting], Renal, Diabeticconditions, Cancer

W-3 Fats Essential for control of Inflammation, Prevent /Reduce Neurodegenerative diseases


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Fats - Biochemistry

Monounsaturated Fats: Olive Oil. Also in many other oils

Desirable

LowMW Saturated Fats: MCT from Cow Ghee and

Coconut Oil Anti-viral/Fungal, Promote absorption of oilsoluble vitamins A,D,E,K Highly Desirable

Minimize/Avoid Hydrogenated Fats: Bakery Products

Bread/Biscuits/Cakes, French Fries, Chips

High MW Fats More Bile needed Agnimandya Amavata Build-up Auto-immune Trigger

Trans Fats De-stabilize cell membranes Reduce HDL,

Increase LDL/Blood Sugar, Cancer


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Proteins

Essential Ingredients of Structural Elements,

Transport Systems and Hormones/Enzymes

0.8 to1 gm/Kg body wt or Min. 50 gm

Deficiency Loss of Hair, Loss of muscle tissue

Strength, Hormonal Imbalance

Essential Amino Acids Biological Value

- Animal proteins, Milk/Eggs, Cereal/Pulsemixtures


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Food Intolerance inflammation

Leaky Gut Auto-immune Diseases

Pungent Chilly (Red/Green) / Black PepperVata /Pitta

Sour Tamarind / Vinegar Pitta

Fermented Dough Bread, Pizza, Cheese, Idli, Dosa,Dhokla, Sour Curds, Stale Fish Histamine Sources

Protein Allergies Chana /Tur/ Peanuts / Egg / Fish

- Gluten from Grains, Caesin from Milk

Solanaceae Plant Proteins Capsicum, Tomato, White

Potato, Brinjal Tree Nut Proteins Walnuts, Almonds

Milk Lactose Intolerance Lactase Deficiency


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More on Food Intolerance

Deep Fried - Vanaspati containing products Avoid /Eat with Caution

- Bread, Biscuits, Cakes, French Fries, Chips

- Needmore bile LiverLoadAgnimandya AmaProduction Auto-immune Attack

- Contain trans Fatty Acids To be avoided

Excitotoxins Glutamate, Aspartate, L-Cysteine

- Useful but when in excess over activate andkill neurons

- MSG fortified foods Protein/Yeast extracts, Noodles

- Artificial Sweeteners Nutrasweet, Saccharine

HeavyDose of preservatives/ pesticides


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Obesity Control How to set the

Target?

Body Mass Index [BMI] = Wt in Kg /(Ht in Mt.)**2

BMI 22.5 25

153 cm 52.3 58.5

168 cm 63.2 70.6

183 cm 75.3 83.7

Calories for BMI of 22.5 The Target Value

For Height from 153 cm to 183 cm 30 yr Sedentary Activity 1800 to 2450

60 yr Sedentary 1500 to 2150


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Obesity Control How to proceed?

Reduce Input Calories 400 calorie /Day

- reduce free sugar/fructose, Reduce saturated fats,grains while ensuring adequate protein intake

- One 50 gm besan ladoo or 50 gm serving ofChivda,

Fried Farsan = 300 calories Exercise

vigorous walk 30 minutes - 1.5 miles(2.4 km)

90 to 120 calories for 60kg to 80 kg body weight

Swimming- 30 minutes 180 to 240 Calories

Pranayama Anulom/Viloma, Kapalbhati,Ujjayi

Respiratory Capacity, Circulation -Nutrition ofjoints/muscle, Reduced Stress / Concentration


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Daily Ration

A Balanced Sample Diet

Food Distribution- 3 major (Brk/Lunch/Dinner) + 2minor ( mid-morning fruit+ mid-afternoon nuts) servings

- Target Carb / Fat / Protein :: 55 /30 /15

Carbohydrates Minimum 50 gm/D to avoid ketosis

- Control Glycemic Load / Serving to < 35 Protein approx 50 gm for protein function

Fat - W-6 10 gm/d 16 gm Sunflower or 25-30 gmSesame/Rice Bran Oil

- W-3 Fat - min 2 gm/D 1 teaspoon Flaxseed Powder

- Sesame and Rice Bran most stable for deep frying Fruit 100 to 200 gm/day

Vegetables/Salad [Fruity/Pods/ Leafy] 400 gm / day


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Daily Ration A Base Case

Calories Protein, gm

Milk-Cow 300 ml 240 12

Egg 1 80 6

Breakfast Oats 40 gm 160 5

Grain Wheat- 60gm 240 6 Pulses 30 gm 90 6.5

Oil /Ghee 30 gm 270 0

Nuts 20 gm 120 4.5

Veg /Salad 300 gm 150 3

Fruit - 150 gm 100 1

Sugar -4 teaspoon - 20 gm 100 0

Sweet/Farsan 40 gm 240 3

TOTAL 1790 48


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Daily Ration Glycemic Load

Brkf/ Mid-Morn/Lunch/Tea/Dinner::20/10/35/10/35

G. index G. Load

Milk-Cow 300 ml 30 4.5

Egg 1 0

Breakfast Oats 40 gm 55 14

Grain Wheat- 60gm 70 27

Pulses 30 gm 40 7.2

Oil /Ghee 30 gm 0

Nuts 20 gm 20 6

Veg /Salad 300 gm 70 21 Fruit - 150 gm 50 10

Sugar -4 teaspoon - 20 gm 65 13

Milk/Fat Sweet 40 gm 60 7

TOTAL 110


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Drugs Be Aware and Minimize

Undesirable Side Effects

Nutrient Depletion To be supplemented

- B Complex, Q10, Glutathione, Minerals

Adverse Toxic Reactions Contra-indications

- G.I. Distress. Ulcer/Bleeding, Liver, Kidney,Clots, Neurological Damage, Muscle Weakness

Drug Interactions Multiple Drugs Given

Drug Diet Interactions e.g.

- Statins Inhibit HMG Reductase ExcessCarbohydrate Malonyl CoA Increase Body Fat


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Daily Health Guidelines- Dincharya

A Holistic Approach+ Documentation

Stop Smoking / Control Alcohol / Exercise / Pranayama

Maintain A Personal Health Notebook /File

- Bi-Monthly Weight Records

- Records of periodic Laboratory Tests- Specific health episode + previous 24 hour history

Plan your Daily Ration Calories, Macro/Micro Nutrients

Glycemic Load Distribution Avoid Diabetes/CVD

Avoid Gut Inflammation - Food Intolerance/ MinimizeExcitotoxins /Be Aware of Drugs Interactions /Toxicity

Maintain A Reference Library Use MIMS DrugHandbook /Google to check on any Drug Prescription


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Seasonal Health Guidelines

Rutucharya - I Winter ( Jan/Feb) Appetite/Digestive Power Energy

rich food Kapha increases

Cold/WindyVatavardhakAvoidPungent/Bitter/Astringent

Spring (March/April) Kapha Released Chronic Cold

Reduce Kapha Light food / Reduce Oil/Heavy Food

Increase Pungent, Bitter, Astringent

Nasal drops + vamana


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Rutucharya - II

Summer (May/June) Vata /Pitta increase

Avoid Salt, Sour, Pungent

Water balance drink enough water

- Still Vata increases by end of summer

Monsoon (July /August) Sudden lowering of

temperature Vata increases

Increase in Humidity low digestive powerAma increase InflammatoryDiseases

Pitta increases by end of Monsoon


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Rutucharya - II

Autumn (Sept/Oct) Sharp temperature rise Need to

control Pitta

Moderation in intake avoid heavy food

Avoid Pro-inflammatory Sour Curds etc.


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Diet and Lifestyle for Health in the

21st Century

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Summary

Each seasonal change leads to changes

in the dominance ofKapha /Vata / Pitta

Each season change will trigger someailment

Continuous adjustment of dietary practice

is necessary

Other preventive measures desirable


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21st Century

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- Super Active Oil Extracts

A Preventive and Restorative Option

General Immunity, energy, stress, digestivehealth, respiratory health

Quick restoration of colds/cough, stomach

upsets, Cuts/ Pain/Allergic reactions Chronic Conditions Control Diabetes/Lipids

Chronic Conditions Control Leaky Gut andhence auto-immune diseases

Chronic Conditions - Neurodegeneration Restoration post major illness and drugs

intake


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21st Century

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21st Century Professional

Start Today

Do a complete medical check-up Hematology,Liver/Kidney function, Lipids, Glycosylated Hb, +Routine Urine

Daily exercise walking, resistance,pranayama

Avoid / Eliminate Stress on your systems smoking, binge eating/drinking

Dinacharya - Daily 3+2 Diet Plan

Observe Enter Health Notebook Take

corrective steps Rutucharya Seasonal Adjustments

Live happily thereafter

Documents

Lecture 11 02 12 Diet and Health