Category: Food

4 Foods that weaken your bones

4 Foods that weaken your bones


A lot of emphasis is given to foods that promote healthy bones and the importance of intake of calcium supplements, but have we ever given a thought on few of the foods that can hamper all our efforts. Lets have a look at 4 commonly consumed foods that can weaken our bones.

  1. Salt– Salt is said to weaken our bones. Studies show that for every 2.3g of sodium intake, 0.04g of calcium from the bones are lost. Our diets are generally high in salt, thanks to all the processed foods in the market. Smart move– Cut down salt intake from canned soups, salted meats etc.
  2. Soft drinks– the most publicized food product and this includes the diet varieties too. The phosphoric acid leaches out calcium from the bones. Smart move– Drink low fat milk rather than coke.
  3. Caffeine– The calcium loss is not significant but can eventually add up all because of the lattes and the iced teas. Smart move– try decaffeinated drinks.
  4. Alcohol– It hampers absorption of calcium and other minerals that build bone and also prevent the bone remodeling by the osteoblasts aka bone building cells. Smart move– Limit intake to one drink per day be it wine or whisky.

Control these foods to save your bones for a stronger future..

Multigrain: Real or fake

Multigrain: Real or fake


Eating whole grains is necessary to get our much needed carbohydrates, the major source of fuel for our body. If you drop into a supermarket, it gets very confusing to chose the right grains. The latest trend seen is “multigrain“. Now is it for real? Do not confuse this term for whole grain.

Let me elaborate on this. “Whole grain” means when its bran, germ and endosperm are present intact. This is the superior type of carbohydrate.”Multigrain” means that the product comprises of several grains, but it does not specify “whole grain” present in it. Grain such as ragi, wheat, maize etc do not add up to whole grain. Most of these products contain very little whole grain and most of the grains are refined. You will need to look closely at the label to see whats added. Do not get fooled by 5 grain or 7 grain breads and other multigrain products.

Food companies can go to any length to make their product sound “healthy”. Read labels and look for the prefix “whole” in front of the gains added. Out of the seven grains,atleast 4-5 grains would be whole. Stick to whole grain, not mutigrain!!!

Look up these sites for more information on Multigrains.

Healthy Nutribar Recipe

Healthy Nutribar Recipe

Homemade nutribar
Commercially available Nutribars are bad for your health. Here is a quick and healthy recipe to make your own healthy nutribar


  • Nuts like groundnuts(peanuts), crushed almonds and walnuts-1 cup
  • Seeds like sesame seeds, watermelon seeds, toasted flaxseeds- 1 tbsp each
  • Ground cardamom- 1/2 tsp
  • Jaggery- 1/2 cup


  • Melt jaggery in a pan.
  • Mix all the above ingredients
  • Spread it on a plate and cut it into bar shaped pieces.
  • Let it cool

You now have a healthy nutribar ready. You can add oats, kellogs all bran wheat flakes too for more crunchier versions.

Goodness of Cheese

Goodness of Cheese

Say CHEESE!!!!

My clients give me surprised looks when I tell them that cheese is allowed in their diets. Cheese has been in the news for causing weight gain, acne, heart disease etc. All this is not true.

If you have read the book by Dr. Spencer Johnson “who moved my cheese”, which is a book on change, so it is time for us to look at cheese from a different perspective. It is alright for many to eat fried food, drink alcohol but cheese has been a taboo and avoid it like the plague.

Yes, it is completely safe to eat cheese. Cheese has been our diets from centuries. But lets look at the goodness of cheese.

Benefits of Cheese

  • It is high in calcium, hence is a great choice to increase calcium intake.
  • Cheese prevents osteoporosis by improving bone health.
  • It  is a good source of  protein for vegetarians giving about 5-7 grams per cube.
  • Low in carbohydrates compared to other dairy products as the milk sugar(lactose) is broken down due to the aging process, hence a good snack for diabetics.
  • Cheese helps in “fat burning”. Yes, it does by decreasing the parathyroid hormone levels in our blood. The primary function of parathyroid hormone is to maintain normal levels of calcium in the body. When calcium levels drop too low, parathyroid hormone is secreted to instruct bone cells to release calcium into the bloodstream. Hence higher levels of calcium in the blood reduces the level of this hormone, thereby preventing loss of calcium from bones. Wow!!!
  • It Improves insulin resistance.
  • Helpful for those who are lactose intolerant due to the less or no lactose content. Cheeses such as Swiss, cheddar can be had to reap the benefits of calcium without lactose.
  • Helps to reduce migraine headaches. If you have repeated attacks, increase calcium intake.
  • Ideal to add to diets for children and adolescents who love variations in diets.
  • Helps to lower your blood pressure.
  • It prevents tooth decay by reducing plaque acids.
  • It is rich in fat soluble vitamins such as A and D, and also rich in vitamin B groups as well as zinc, phosphorous, iodine and selenium. Hence it does not cause acne.

How can you enjoy Cheese?

  • Grate it over salads and soups.
  • Add a slice in your whole wheat sandwich with veggies.
  • My favorite snack – Melted cheese over steamed broccoli.
  • Cheese with fruits are great appetizers.
  • Eat alone as a snack.

If you are worried about the fat content, opt for low fat cheese. If you exercise regularly and follow a healthy diet, then it is safe to add about one ounce or 30grams of cheese in your diet daily.

ORGANIC FOOD –Is Good, Does Good and Tastes Good

ORGANIC FOOD –Is Good, Does Good and Tastes Good

organicFarming practices used before the 1900’s are classed as organic. It was only after this that added chemicals such as urea and DDT were brought into farming – previous to this, farmers didn’t have the knowledge and simply put, were happy enough with things as they were; as most of us today would be. After all, home grown food is often the nicest, most tasty food we put on our plates.

For some reason, during the 1960’s and 1970’s the concept of organic food became a separate entity to the ‘normal’ food we were then buying. Consumers had been effectively duped into believing that what they were buying, was food as nature intended, it not appreciating that the chemicals which were added during growth of the ‘normal stuff’ were what actually made the food abnormal in the first place.

The importance of healthy food is unaltered and is extremely beneficial for people of all ages. Health enthusiasts feel the importance of Satvik Bhojan. Going Satvik, is in a sense, going back in time. A time when the cultivated product you ate came from soil replenished with healthy manure and mulch and an Organic food is an attempt to give to the body a food that is wholesome while pleasing to the senses.

Organic foods are those foods that are grown, processed and packaged without using chemicals. Organic cultivation uses organic seeds, organic fertilizers, compost, organic root stimulators, and organic pest control methods.

Some of the advantages of organic food are:

  • Safer as free from pesticides and chemical additives or preservatives.
  • Considered to be safest for children and pregnant ladies.
  • More nutritious as Organic food is rich in minerals, vitamins and fibers.
  • It Tastes Good
  • Safe for farmers
  • Good for nature

Organic food covers a wide range of our daily food needs. It includes food items like cereals, pulses, spices, sugar, salt, cooking medium (oil), ready to eat, ready to cook etc.

`Let healthy food be your medicine rather than medicine be your food!’

Hippocrates-Father of Medicine

The term Organic differs from commonly used terms like Natural, Local, Sustainable, Green etc. as only organic produce is certified by approved certification agencies.

Every farmer, who wants to be an organic producer, first of all registers his farm and production, with some accredited certification agency. Organic food are inspected and certified by these different accredited certification agencies at every step from production to packaging and hence assuring a safe food to customers. Every Nation implements their own National Standards for Organic Products. On the basis of compliance with their National Standards for Organic Production, a trademark, a logo is granted which is displayed on each and every product thus certifying it to be an Organic Product. Here are some of the trademarks to look for on the products you wish to purchase: INDIA-NPOP, India Organic, ECOCERT, USDA Organic, APEDA etc.

Organic foods have been accepted due to their apparent health benefits over chemically grown food as studies and researches have shown that chemicals have a lethal impact on farming and life. The residues of some toxic chemicals in food stuff may lead carcinogenic, mutagenic, neuropathy, nephropathy, reproductive disorders etc.

This awareness on healthy food habits is growing so as the demand. The Organic foods are selling like hot cakes in Urban India. They are now been made available in all major stores of different cities and people prefer to have it over conventional food no matter if they have to pay 20 to 30 per cent more as compared to conventionally grown foods. The pricing includes the cost of consultancy for cultivation, cultivation practices, organic seeds, manure, packaging, labeling, inspection, certification, branding, marketing etc. However, remember that these can disappear when supply increases, especially in those countries with policies to encourage organic farming.

Compared to conventional foodstuff, Organic food is more perishable as it doesn’t use pesticides or preservatives, so for customers it is suggestible to buy in small quantities and replenish stock regularly.

Health foods cannot change a family history of diseases related to diabetes, heart and liver. They do not guarantee a disease-free life, but can definitely help combat diseases.

Where to buy Organic food?


• Organic Sansar: MSB-IIB-105, New Siyaganj, Tel: 9993519656, 9993440363, (0731)-2530220


• 24 Letter Mantra: Golden Residency, 79/7, Belandur, Outer Ring Road, Tel: 41486611, 41486622; Shop No. 3, Amenity Block, Adarsh Palm Meadows, Ramagondanahalli, Marathahalli, Tel: 25395206

• Green Channel: 20/1, Ali Asker Road (off Cunningham Road), Tel: 41235739

• Khandige: 68/1, Jaraganahalli, Near Sarakki Gate, Kanakpura Main Road, Tel: 26714599

• Namdhari’s: 821, Kusal Arcade, 20th Main, 80ft Road, Opposite National Games Village, Koramangala, Tel: 51103777, 51103778

• Sahaja Samruddha: No. 7, 2nd Cross, 7th Main, Sultanpalya, RT Nagar, Tel: 23650744


• Navdanya: In Dilli Haat and A-60 Hauz Khas, Tel: 26532561, 26532124, 26532460

• Fabindia Overseas Pvt. Ltd: Central Hall, Khan Market and other Fabindia outlets, Tel: 41757142/43/44

• Khadi Gramodyog: Lok Nayak Bhawan, near Khan Market

• Whole Foods store: Community Centre, New Friends Colony

• Dubden Green: 4-A, Shahpur Jat, Tel: 32905310, 9810131343

• Many local grocery stores in Delhi also increasingly store organic foods. For instance, some of the In and Out stores attached to Bharat Petroleum petrol pumps have an organic food section. So does Malik Stores and Taste in Defence Colony Market.


• Godrej Nature’s Basket: Hiranandani Garden, BG House, Powai, Tel: 25707706

• Foodland Fresh: 1, Mermaid Building, Nr JW Marriott, Juhu, Juhu Tara Road, Tel: 26184402

• Magna Nutrition: 143, Sassoon Building, 3rd Floor, Kala Ghoda, Fort, MG Road, Tel: 66237834, 22671763, 22670512

• The Health Shop:1/B, Doctor House, Ground floor, opposite Jaslok Hospital, Kemps Corner, 14, Peddar Road, Tel: 23523503, 23524122

• Uday Organics: 2 Bajaj Wadi, Santacruz (W), Station Road, Tel: 32932611

• Good Food Company: Ground floor, Super Processor Compound, Lalbaug Industrial Estate, Parel, Tel: 24713050

• Fabindia: 137, Jeroo Building, Kalaghoda, Fort, MG Road, Tel: 22626539, 22626540