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A Granola a Day keeps the Hunger Pangs at Bay

Aniqa Mazhar
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A Granola a Day keeps the Hunger Pangs at Bay

“Go ahead, try it! I’m telling you’re gonna love it.” my brother prodded us for the umpteenth time as the family sat at the table, looking suspiciously at the mushy cereal in the bowls in front of us. The mysterious contents of the cereal floating in the milk didn’t at all look as appealing as my brother made it sound with his lather of praise.

My bro who just returned to Pakistan a couple of days ago from the UK after finishing his studies, said that he has had it for breakfast almost every day in university life and never felt a single hunger pang till dinner.

“It’s highly nutritious and fulfilling. All my friends and all the girls in England ate it. It’ll keep you full the whole day, and you won’t need to eat anything at all!”

I gave a look to my sister, her face reflecting my expressions of uncertainty and confusion. Our eyes met, and we mutually agreed we definitely wanted to ‘eat nothing’ till night. Being used to three meals a day with a teatime in between, we had been subjected to constant criticism and bullying by our brother ever since he had returned to Pakistan. The blame of eating all day long was quite pressurizing and nerve-wracking for us.

“And it’ll help you flatten your bellies and correct your figures just like other girls.” My sister rolled her eyes. Boy had we been hearing that phrase. ‘Like other girls’ had become our brother’s favourite line to shoot at us. “Girls are so conscious of their diets and waists and bodies, and just LOOK at you two! Stuffing your faces with sugar and sitting around all day with no physical exercise ever since the lockdown began! Do you want to get diabetes or obesity or heart problems? You’re literally killing yourself! You’ll be bedridden at an early age!”

It was true. All of us at home had gained a little more weight ever since the lockdown routine began, and our brother had gone berserk at our lifestyles.

My sister finally conquered her doubts and tasted the first bite of Granola.it was, after all, her who had found a recipe and baked it after tenacious carping from our brother. He had given one look of deceit and horror to the parathas on our breakfast table and banned them from the premises of the Mazhar household.

I immediately followed my sister and loaded a spoonful of the ‘healthy breakfast’ into my mouth. We chewed for a few seconds, taking in the flavors of the different seeds and grains soaked by the milk. Our brother looked from one face to the other, waiting anxiously for the praise he expected to start pouring in.

“It’s just a LOT of nuts and seeds rolling around my mouth. They’re very hard and chewy and difficult to munch on.” My sister remarked.

“I’d prefer my paratha or sandwich to this. It’s not a satisfying flavour for the tastebuds, you know” I piped in.

My brother started laughing.” You guys are so silly and desi! I give up! Go ahead with your fats-loaded breakfasts.”

We were quite sceptical about it at the beginning since we felt so full after just a few spoons but we were psychologically not ready to accept that our hunger had been ceased by just a few spoons full of a cereal.

One 45g serving of typical oatmeal granola contains 200 calories while a whole wheat paratha contains 126 calories.
One 45g serving of typical oatmeal granola contains 200 calories while a whole wheat paratha contains 126 calories.

A typical Pakistani breakfast includes an excellent paratha with lassi, a nob of butter with an omelet, Achaar(pickle), or Salan (gravy), followed by a Karak cup Doodh Patti. That was the usual breakfast we had at our house. There was the option of pancakes or toast or talking about winter, especially makai ki roti with Saag. The idea of such a short and simple breakfast, which didn’t even take five minutes to finish but otherwise filled you up, wasn’t very delightful.

The recipe includes

Wheat porridge, flaxseeds, sunflower seeds, pumpkin seeds, melon seeds, coconut, almonds, cinnamon, and honey. These ingredients are being baked for 15 minutes at 250 degrees Celsius.

Ratios of the ingredients can vary according to the taste of different people. This breakfast is considered healthy because it contains no added oils other than the oils in the seeds. Its high in fibre and antioxidants and therefore a small amount will keep you energized throughout the day (literally). Also, it has no added sugar, It’s just the honey, which is a natural sweetener. The flaxseeds are amazing for your heart, for diabetics as well as for problems related to hormone imbalances. Granola is low in cholesterol as well, which makes it better than oily heavy breakfast options.

One 45g serving of typical oatmeal granola contains 200 calories while a whole wheat paratha contains 126 calories. I know this sounds more supportive for team paratha, but I must point out here that all the calories of the paratha are carbs, while granola includes complex carbohydrates and antioxidants. So, even if it is calorie-dense, it’s more nutrient-dense than a paratha too.

If you’re talking about granola bars from the market, Let me tell you that they have extra sugar and oils added to them, which makes them as fattening and unhealthy as your regular breakfast cereal. Companies and markets nowadays only tend to care about flavor and pumping up enthusiasm in buyers. They make a portion of completely nutritious food, unhealthy by adding extra sugar, sweetener, or preservatives which are basically chemicals. It leads to weight gain instead of weight loss. Also, many people may be allergic to one of the ingredients used in making granola, for example, many people are allergic to nuts and seeds.

It was Dr. Caleb Jackson of Dansville, New York, who invented this breakfast alternative in 1863. He was a farmer and social worker in his early life and later worked in hydropathy and diet and became a New York physician.

Nowadays, many companies make granola bars commercially with the addition of nuts and fruits.

Jayne Hurley, a senior nutritionist at the Centre of Science in the Public Interest, states that granola bars are ‘basically not health food but cookies masquerading as health food.’

 A comparison shows that a Nature Valley peanut butter granola bar contains as many calories but half as much fats as an average-sized Kitkat bar.

Image result for nature Valley peanut butter granola
This contains as many calories but half as much fats as an average-sized Kitkat bar.

Conclusion

So, is granola healthy or not? The punch-line is that it is very nutritious, most packaged varieties contain added sugar or calories and are therefore more damaging to our health.

Granola baked at home with only honey and no added sugar or oil is an excellent option, especially if you have to get up early and don’t have time to prepare breakfast. This is much better than your regular cereals, which are just overloaded with sugar and carbs and rarely any useful nutrients, despite their nutritional labels claiming them to be ‘power-packed’ breakfasts.

Also Read: AN APPLE A DAY KEEPS THE DOCTOR AWAY. MYTH OR REALITY?

Movie Review: Everest – an epic battle for survival

Syeda Laiba Tayyab
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Movie Review: Everest – an epic battle for survival

Everest movie is based on a true story. It revolves around a group of mountaineers trying to reach the top of the famous peak in 1996. Baltasar Kormákur directed this disaster-based movie. In its initial stages, the film did not gather much hype because there was no addition or extra polishing of the story, and it was presented to the viewers as it is. This shows the originality and reality of life how things do not always end up as we expect them to.

Everest is a strangely submissive series of events with a lot of ice, bearded men shouting over the high winds, and do-not-look-down, or you might fall moments. The base camp women communicate over the radio and telephone while mountaineers encountered the hurdles at the peak when they returned after the summit. The movie is paradoxically fast-paced and slow at the same time. Consequently, keeping the audience glued to the screens, nonetheless.

Everest
Everest is directed by Baltasar Kormákur and stars Jake Gyllenhaal, Josh Brolin, Emily Watson, among others.

The events are set in 1996 when a group of people (Adventure Consultants), led by Rob Hall (Jason Clarke) and his rival group (Mountain Madness), directed by Scott Fischer (Jake Gyllenhaal), attempt to summit Mount Everest. Helen (Emily Watson) is the base camp manager of Rob. Rob’s team includes people from different professions: a doctor, a mailman who is an amateur climber, and an experienced mountain climber. An unfortunate journalist also joins them to write about the ill-fated expedition. Rob guides his team to know the reality and dangers they will face while hiking up Everest. He says, and I quote, “Human beings aren’t built to function at the cruising altitude of a 747.”, the very essence of this quote depicts an exciting aspect of this movie, where it is incorporating scientific facts and figures very diligently. 

During the climb, there comes a time when there is a traffic jam of mountaineers. The two groups have to decide on who will proceed or retreat. Due to this overcrowding, Rob tries to convince his rival Scott to lessen the delays so both the groups can ascend without any loss. The climbers suffer from altitude sickness, high altitude pulmonary edema, hypoxia, and oxygen tank loss. Few climbers survive to tell the story. The unforgiving Everest consumes the rest.

everest
The film incorporates scientific facts and figures very diligently. 

There are some sentimental moments in the movie when Rob and his teammates make a deadly mistake. This causes the teammates to die due to a terrible storm. And later, Rob fails to reach the base camp, and his body remains in the beastly mountain. Another moment comes when Helen, the base camp manager, has to break the news of Rob’s death to his pregnant wife. Later his wife is gifted with a daughter who is named Sarah, as wished by Rob. 

Peaks like Everest, K-2, and many more gobble up numerous precious lives who try to ascend it. The memory of people remains. Just like Rob and his team tried to summit Everest, Pakistan’s very own local Hero Ali Sadparra, a famous mountaineer, tried to summit K-2, the deadliest of the peaks in the bone-chilling winter. There is no track of him as to where he is, and all the efforts to find have been in vain. The search parties have lost hope. We are with a heavy heart trying to accept the fact that he will not return. 

Everest portrays a story that is practical, chaotic and with an unsatisfying ending, that is to say not our everyday cliché happy-ever afters. In the end, one might feel as if he or she has laboriously reached the summit and came back at the end with a near-reality visual experience. 

Also Read: MOVIE REVIEW: AD ASTRA TAKES ALONG AN INTIMATE JOURNEY

Food trends in South Asia

Saadeqa Khan
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Food trends in South Asia

Food production in South Asian countries has shown a general upward trend during the last couple of decades. Despite the considerable increase in these countries’ population, including Pakistan, the food production per capita is higher. The available daily calorie supply is also adequate to meet the healthy lifestyle requirements.

Throughout our lives, we are exposed to a plethora of food items; everyone needs food to survive and maintain their daily chores. The purpose of food is to repair, develop, and nurture the new tissues, produce energy, and through activating chemical reactions in the human body, it protects against infections. Altogether healthy food plays a significant role in our mental and physical well-being, and to stay fit, we need all five food groups for a balanced diet.

That part is exact, but we are now fixed to other cravings that basically harm our health. We don’t need Bar BQ’s, burger, pizza, ice cream, and candy corn to survive. They are not essentials of food requirements still an indispensable part of modern lifestyle.

New research conducted by a Singapore-based start-up Ai Palette has pinpointed a few eating trends in South Asia for 2021. This report is based on the data collected through the direct tracking of consumer’s food preferences. The impact of COVID19 is global; the year nearly exhausted us both physically and mentally and has altered our lives completely. It restricted our freedom of traveling, spending time with peers and families and significantly hit our food hang-ups.

A majority of our food consumers now prefer food that boosts thinking and working capacity, lessens stress, and positively modifies their mental well-being. The Ai Palette team had collected data from multiple food resources such as search engine queries, social media conversations, hotel, restaurant menus and recipes, and picked around one thousand food trends.

These trends are then sorted out and classified into dormant, emerging, growing, mature, declining, and fading categories. They figured out that the food beverages that maintain a peaceful sleep are a growing conversational trend, mostly in South Asia, Europe, and the US. Thus, the report concluded that most surprisingly, consumers are continually showing interest in plant-based food components to maintain good physical and mental well-being.

Interestingly, it appears that after the spread of Coronavirus from the Chinese city Wuhan, the use of plant-based-protein has grown up to a significant range as an alternative to conventional animal-derived-meat and dairy products in many parts of the world, specifically in the US, UK, Europe, and India.

But no such trend is found in Pakistanis’ eating practices due to insufficient knowledge and awareness of a healthy lifestyle and nutrition. The layman in Pakistan is unconcerned that healthy food could be a precautionary measure against the COVID19 attack. Pakistan is the Hub of great food; from most spicy Lahori food to Baluchistan’s Sajji and Peshawar’s Chapli kabab, one can find a variety of items in daily menus.

food trends
There is an array of international fusion available at the doorstep

Gone are the days when you could enjoy only Desi foods in Pakistani restaurants. There is an array of international fusion available at the doorstep through Food Panda and other food delivery services. Food as a business is flourishing in Pakistan because of the inventiveness and originality of the people involved in it.

With more Pakistani women joining the workforce, home-cooked meals are becoming less of a daily tradition and more of a weekend luxury for these families. Despite being a developing nation and facing economic degradation, Pakistanis spend an estimate of more than 40% of their monthly salaries on food. This is why the food business is getting hype to meet the public’s growing demands and become the second-fastest growth sector of Pakistan.

According to the experts, Pakistan’s food industry is snowballing, still very much in its infancy, and needs to think of more ways to tantalize the public’s taste buds and make them line up for the next big thing. They need to realize that more eateries lead to more food choices and more indigenous and aspiring food trends. While working out on new trends, they should learn healthy nutrition guidelines, especially after the pandemic, when taking care of one’s health is not only necessary for themselves but equally vital for the well-being of their family and peers at the workplace.

In our nutrition edition, we highlight these issues that the public is uninformed of while choosing something in the restaurant’s menus or lining up weekly meals. At the same time, we bring some exciting stories and features on diet and nutrition.
Have a good read!

Also, Read: Ketogenic Diet; don’t blame the butter for what the bread did

Coffee – The Devil’s Drink

Shoaib Shahid
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Coffee – The Devil’s Drink

In 700 A.D Ethiopia, Kaldi watched over his goats when he noticed some of them were dancing around full of energy. The curious shepherd went to check on his goats and discovered that they had eaten some strange red berries. Kaldi took this intriguing fruit to the local monastery. There, the monks couldn’t hide their excitement over the red berry they could use to stay up all night to pray. This is one of the many different stories of how the coffee bean was discovered. In one version, a Sufi Sheikh sees energetic birds singing because they had eaten that berry. In another, the son of the very same Sufi discovered the berry in a bush.

Since its discovery, coffee has traveled throughout the world and become a staple item in most households. Everywhere you go, you’ll find a coffee shop or two around, such is its demand. Over 2.25 Billion cups of coffee are drunk every day! It is primarily consumed for the same reason that excited the monks. Coffee contains caffeine, a natural stimulant that is why you are refueled by a coffee cup. By altering the nervous system’s functioning, it prevents fatigue from consuming the body and improves cognition.

Nonetheless, coffee is a psychoactive drug, i.e., it has a revitalizing effect on you through your nervous system. As the central nervous system starts functioning differently, the ‘fight or flight’ mode is enabled within you. You feel alertness similar to what you would think in a frightening situation, which may trigger an anxiety attack or increase your pre-existing anxiety. A high intake of caffeine can cause heart palpitations and increased blood pressure. Although this subsides quickly in most. But if you suffer from hypertension or other heart-related problems, you should drink coffee only if allowed by the doctor. Also, try to limit your intake to a moderate amount.

Nonetheless, coffee is a psychoactive drug, i.e., it has a revitalizing effect on you through your nervous system.
Nonetheless, coffee is a psychoactive drug, i.e., it has a revitalizing effect on you through your nervous system.

Coffee is widely believed to cause heart diseases in the long run as well. It is commonly seen to increase blood pressure and make your heart beat faster immediately after its intake. But is there any correlation between habitual drinking of coffee and the risk of cardiovascular disease? There is but not in the way most would think. Rather than a higher chance of such conditions, there is a significantly lesser risk of heart diseases in those who drink a moderate amount daily! This result is supported by several studies carried out on sizeable groups.

This is not the first time adverse side-effects have been falsely attributed to coffee over its long journey from Ethiopia. In 1511, the Meccan governor banned coffee and claimed that it had intoxicating effects. Thus, it was sinful. Although this decision was more politically motivated rather than based on factual information. It underwent the same treatment by the Catholic Europeans, who named it the ‘devil’s drink.’

More recently, in 1991, the World Health Organisation (WHO) enlisted coffee as a carcinogen (substances that can cause cancer). In 2016, WHO removed it from the list when results showed the polar opposite of this claim. Not only is it not detrimental to cancer, but some studies also show that coffee may even decrease the risk of many cancers.

So, if you’re healthy and allowed to by your physician, keep drinking that cup of coffee in the morning. Drink two or three cups if you please. It might even ensure you stay healthy.

Bibliography:

https://academic.oup.com/ajcn/article/109/3/509/5369955#137316060

https://www.healthline.com/health/caffeine-effects-on-body

https://www.djournal.com/pontotoc/coffee-consumption-and-heart-health/article_a0bb9517-46db-5155-ab51-e18af3062508.html

An Apple a Day Keeps the Doctor Away. Myth or Reality?

Fizza Kazim
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An Apple a Day Keeps the Doctor Away. Myth or Reality?

All of us are familiar with the expression: “An apple a day keeps the doctor away.”

While the positive effects of eating fruits are generally understood and acknowledged, is it really true that an apple a day keeps the doctor away, or is it a myth?

Well, the term was initially introduced in the year 1913. It was centered on a proverb from Pembrokeshire, which emerged in the year 1866. In particular, the actual statement was first published in a journal called Notes and Queries: “Eat an apple when you go to bed, and you will keep the doctor from earning his bread.”

For a long time, research findings have shown us that diets that are high in fresh substances may reduce the likelihood of numerous chronic illnesses. More comprehensive research, however, suggests that apples can be especially beneficial for good health.

In a report published in JAMA Internal Medicine, researchers conducted a study on 8400 people. Out of those 8400 people, 753 people ate an apple every day. The report concluded that there is no proof of whether eating an apple a day keeps the doctor away; however, few medications are prescribed to those US adults that eat an apple each day.

Research shows that consuming more apples may not be correlated with decreased visits to the hospital, and adding apples to our menu may actually boost many facets of our body and health. Apples are filled with fiber, antioxidants, vitamins, minerals, and nutrients. To eliminate dangerous compounds recognized as free radicals, vitamin C serves as an antioxidant and safeguards against viral infections.

Research shows that consuming more apples may not be correlated with decreased visits to the hospital, and adding apples to our menu may actually boost many facets of our body and health.

Apples contain soluble fiber, which can effectively decrease the rate of cholesterol and blood pressure. One analysis of over 20,000 people published in PubMed Central showed that reduced stroke risk was associated with eating more quantities of white-fleshed vegetables and fruits, particularly apples.

According to cancer studies published in PubMed Central, eating more apples was linked to a reduced possibility of getting lung cancer. Similar results were found by other studies, indicating that consuming apples was related to a reduced likelihood of developing colorectal cancer. Other evidence demonstrates that a fruit and vegetable-rich diet might safeguard against esophagus, stomach, and oral cavity cancer.

Other health benefits of apples include reduced risk of diabetes, improved bone health, and mental function. Note that much of the apples’ nutritional benefits tend to come from the skin, so the abundant amounts of antioxidants that the entire apple provides are missing in applesauce and peeled apples.

Like other fruits, apples alone are not able to keep us healthy, and we can’t expect apples to undo previous harm induced by improper dietary habits. Salt, sugar, and trans-fat-rich diets, even with an apple a day, do not contribute to improved health. Daily intake of apples, of course, is only useful as part of a balanced lifestyle and regular exercise.

For a balanced, reduced-fat, and calorie snack, apples are indeed a nice option. They are full of antioxidants and fiber, all of which can be beneficial against a range of serious illnesses. Consuming the entire fruit, along with the skin, is advised in order to get the full nutritional benefits from apples.

Remember, apples are not a substitution for a healthy lifestyle. And, there isn’t really a guarantee. People who are living exquisite lives nevertheless experience severe chronic diseases, including heart problems and cancer, and it is hard to access medical services if we hold the doctor away fully.

Visiting the doctor frequently will make it easier for him to discover situations that may threaten your health in the coming years, even if you feel completely alright whilst chewing on that red, tasty fruit.

Also Read: IT’S NOT A DIET; IT IS A LIFESTYLE- HEART-TO-HEART WITH FAREEHA JAY

Review: Better Brain Health – We Are What We Eat

Syeda Laiba Tayyab
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Review: Better Brain Health – We Are What We Eat

Nowadays, we are constantly bombarded with facts such as how chocolate can be used as a stress reliever, is organic food better than processed, are fish better for brain health? Are all these popular beliefs true? Fortunately, we have researchers digging deep into this subject. Studies show that, yes, these beliefs are true. We are actually what we eat!

Better brain health, a documentary released in 2020, comments on how the food we eat affects our brain. This new interdisciplinary science that is neuro-nutrition is creating a link between food and the change in our behavior. This enlightening documentary shows how food science is an important consideration in better brain development. It presents views of an international panel of nutritionists from around the world, which is supported by ingenious lab experiments.

We know this much that fatty foods make you obese and lead to certain complicated diseases, but do you know they actually limit your mental capacity? Yes, this is surprising as it may seem, but, researchers have linked reduced memory storage in people who are fed with a sugary diet.

It is astonishing to know that our manners and social behaviors are being determined even before we are born. Yes, the food consumed during pregnancy indeed affects brain development. Consumption of a high amount of sugary foods leads to stress, anxiety, and reduced mental capabilities later in life. Lab rats were tested for particular dietary deficiencies, and they show similar consequences.

Not only do fatty foods make you obese and lead to certain complicated diseases, but they have also been found to limit your mental capacity.

Researchers have concluded that eating foods rich in omega3 such as nuts, seeds fish oil increases the electrical properties of our brain. But unfortunately, very few people consume them in their daily diets.

After the industrial revolution, many foods that were shelved in the market were processed. In this day and age, we heavily rely on processed food. It contains insane amounts of corn syrup, which is high in fructose. Although it gives food increased shelf life and twist in taste, the effects on health are very harmful. Yes, as crazy as it may sound eating these foods develops behaviors that lead to increased aggression, restlessness, and agitation. In one study, hamsters were tested for behavior change after being strictly given a corn-based diet. They turned to cannibalism.

 In one captivating piece of the documentary, a question is raised: Is nutrition helpful in controlling crime? Researchers in the Netherlands are trying to get the answer. Obviously, I will not spoil for you. You’ll have to watch the documentary to know the answer. 

Better Brain Health: We are what we eat, puts forward a very critical connection between the importance of nutrition and how it can retrain our brain with better dietary choices. 

Link: https://youtu.be/TLpbfOJ4bJU

Also Read: KETOGENIC DIET; DON’T BLAME THE BUTTER FOR WHAT THE BREAD DID

Achievement unlocked: Saadeqa Khan, CEO of Scientia Pakistan, selected as a finalist for 2021 FDM everywoman in Technology Awards

Scientia
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Achievement unlocked: Saadeqa Khan, CEO of Scientia Pakistan, selected as a finalist for 2021 FDM everywoman in Technology Awards

Scientia Pakistan’s CEO, Ms. Saadeqa Khan, is among the finalists for the 2021 FDM everywoman in Technology Awards. She is a science journalist based in Quetta and has been working with renowned news agencies like BBC Urdu and Deutsche Welle.

Now in their 11th year, the awards celebrate the tech industry’s most exceptional talent, from the UK and beyond, creating role models to inspire the next generation of tech stars. From women developing technology to support the Covid-19 vaccine roll-out and the NHS’s fight against the virus, to those running businesses that assist developing economies, to the young rising stars that place diversity and inclusion at the forefront of their organisations, the 88 finalists are all united by one common goal – to create a legacy founded on people, planet and purpose, a legacy that leaves the world in a better place than they found it.

Scientia Pakistan's CEO, Ms. Saadeqa Khan, is among the finalists for the 2021 FDM everywoman in Technology Awards.

The tumultuous events of 2020 led to transformative changes in the technology industry and accelerated the digital future by over five years. As the pandemic continues to shape the needs of society, the sector is expected to adapt ever more rapidly in 2021. Developing drugs and vaccinations, expanding home working and education tech, addressing sustainability and environmental impact, and developing AI solutions are just some of the challenges the industry faces as it looks to improve lives.

In a major step forward, for the first time over one million women are now working in STEM. However, the impact of the pandemic means that one in four women are currently considering “downshifting” their careers or leaving the workforce, which risks both a skills gap and a set back for gender parity. This is why the role played by the awards in promoting careers and showcasing the achievements and networks of women working in the sector is so important.

FDM Group is the FTSE 250 market leader in the Recruit, Train and Deploy industry, specializing in developing the next generation of technology talent. FDM launches over 2,000 new careers every year. With a dedicated commitment to closing the digital skills gap, the company offers high quality, diverse talent from a breadth of backgrounds and experience levels.

The 2021 FDM everywoman in Technology finalists can be found here.
Winners will be announced at an experiential virtual ceremony on 4th March 2021.

Also Read: IT’S NOT A DIET; IT IS A LIFESTYLE- HEART-TO-HEART WITH FAREEHA JAY

The Faults in our Food Foibles: A Guide to Eating Better

Aniqa Mazhar
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The Faults in our Food Foibles: A Guide to Eating Better

Food is a solid part of every event in the culture of Pakistan. Whether it may be a joyous occasion like a wedding ceremony or a mourning one like a funeral, food is the main focus of the event for most of the guests present. Like every society, we have our set of food habits and norms which are difficult for us to change despite the fact that they may be deteriorating for our health in the long run.

Despite regular awareness on social media and by peers and experts, diet and food habits have always remained ambiguous topics. That’s because everyone has different food tastes and preferences, and everyone tends to experiment with different diet fads and trends in society. We should remember that we are what we eat and providing a balanced diet and lifestyle to our body ensures that it works well.

Social media is the strongest influencer for everyone nowadays. I, for example, mostly get to know about the latest diets and food trends through Instagram because I follow a lot of celebrities, nutritionists, and lifestyle bloggers there. Every one of them has their own ideas and tips to offer, but I’ll tell you one thing that there is a common line they all agree on: food can be used to influence your lifestyle and health, it can be your medicine or it can be your poison. That means everything you put in your mouth affects you in one way or the other, so you have to be careful about the constituents, quantity, and timing of the food that you consume.

 I’ll discuss some of the bad trends that tend to increase day by day in our society:

1. Late breakfast

The ideal time for breakfast is from 8 to 9 am. Most people don’t realize that this is the most important meal of the day and our energy level for the day depends on how good a breakfast we’ve had. Just drinking tea or processed white bread or a glass of milk or juice is not at all the right way to start your day. A typical Pakistani breakfast consists of a Paratha along with an egg or any curry or yogurt followed by tea. This is a perfectly healthy breakfast provided it is done at the ideal hour and the rest of the day is spent actively. Eating most of your calories for the day in the first meal of the day assures that you burn them throughout your routine and the body doesn’t store them as fat. Eating your breakfast late or skipping it altogether is harmful to the brain, which constantly requires a source of glucose to function properly.

2. Excessive use of caffeine

I think we got this trend from our drama industry. People portray tea as some kind of magic potion for headaches, stomach aches, bad moods, tiredness, etc. I know people will hate me for writing this down, but it is not okay to consume more than three cups of tea a day. You do not need to turn to tea as your rock in hard times, it’s just a drink that needs to be taken moderately.

I know people who drink six to seven cups a day because they feel like they need it. Well, hear clearly people; tea is not a medicine for your problems. Also, the typical tea involves using powdered whitener to your teabag. While these may take lesser time, they are not healthy. Try using fresh milk so that you get the benefits and nutrients of milk as well.

3. Not drinking enough water

Water is taken very lightly by people. Do you know that 90 percent of the cells in your body consist of water? Ideally, you should consume at least 8 glasses of water a day. As soon as you wake up, you should consume 2 glasses, then one an hour before every meal, one before bedtime, and squeeze in a few between the day.

eating and drinking
Ideally, you should consume at least 8 glasses of water a day

You can consume up to 16 glasses a day. it will help your body to flush out toxins via urine and sweat, your skin will glow and you’ll feel active and healthier as well.

4. Not eating enough raw vegetables

When it comes to eating salad, many people don’t understand the concept. Just slicing a few cucumbers on a small plate along with a meal for the whole family is not what a salad is. It should comprise of fresh vegetables, at least three to four, tossed in olive oil, and a whole serving should be eaten in the afternoon. Salads should comprise of whatever’s in season like cucumbers, tomatoes, apples, carrots, radishes, sweet corn, onions, beetroot, cabbage, iceberg, etc. If you want to add a staple like pasta or chickpeas to your salad make sure they don’t outnumber raw things. Drizzle with some olive oil and you’ve made yourself the ideal concoction of vitamins, minerals, and antioxidants!

 Vegetables which are steamed or simply grilled are also an excellent source of nutrients. Make sure that you eat vegetables in at least one of your meals. They are a good source of carbs as well as fibre and a cure for chronic health conditions like diabetes and blood pressure. The thing to remember is that fruits and vegetables make your plate colourful and diverse. The more colours your plate has to offer, the more healthy it is for you!

5. Snacking on the wrong items

Snacking means eating small amounts of certain foods between the main meals of your day, usually to satisfy cravings or for immediate boosts of energy. Ideally, this is not a bad idea, but people usually prefer to snack on biscuits, cookies, packet potato crisps, boxed juices, and fizzy drinks, fried, baked, and refined items, etc. All of these foods are made of nothing but crap and calories.

If you feel like munching on something, try nuts, seeds, whole wheat biscuits, carrot sticks, fruit, dark chocolate, etc. You might not get satisfied at first but believe me, you’ll get the knack of it and enjoy these healthy snacks more!

6. Overdoing it at tea-time

Most people tend to load themselves with all sorts of delicacies like butter cookies, sugary baked items, fried samosas, rolls, etc. with their evening tea. If you crave something sweet or crunchy along with your cup of tea, one item or one serving is more than enough. Having one cookie or so is all want is needed to satisfy you. Bake some healthy oatmeal and raisin cookies at home or opt for a few pieces of dry fruit with your tea. This is a very important factor in keeping that waistline of yours in check!

7. Drinking fizzy drinks with meals

The perception that drinking cold drinks with or after meals helps in digestion and releases gas is completely wrong. Drinking fizzy carbonated drinks along with a meal wreaks havoc all along your alimentary canal. Instead of curing gas, it creates more of it and messes with your digestive juices. This could lead to bloating, acidity, and stomach aches.

If you want to aid digestion, try drinking water thirty minutes before a meal, do some light strolling after the meal or drink green tea.

8. Oily, salty, sugary foods

Almost all of our traditional cuisines involve a combination of spices and heavy ingredients like cream, ghee, etc. Whether it be biryani, or nihari, or halwa poori, Pakistanis tend to add extra oil, spices, and sugar in their food, believing that is what brings the exceptional flavor. Flavour actually lies in the freshness of ingredients, the procedure of cooking and handling, and the moderate combination of all the ingredients. An indication of a healthy dish is that you don’t feel too full or bloated or thirsty after eating it.

eating
Too much sugar is bad for your health

9. Not sticking to a routine

The most important factor in maintaining a healthy lifestyle is to strictly cohere to a routine. The routine should involve proper timings for meals, sleep, and all other tasks of the day including walk, exercise, household chores, refreshment, and relaxation. Once you let life swing into a proper schedule, it becomes smooth and easier as well as healthier. Your body adapts to it and knows what and when to expect. Avoid skipping meals, or doing sudden strenuous exercise, or taking stress all the time. These terrible habits can seriously affect your immunity and lifestyle.

10. Not planning and reflecting

Life gets a load easier if you plan your meals beforehand. This way you can make sure to include all the food groups and buy your groceries accordingly. Deciding what to eat when you’re on the verge of hunger makes you choose calorie-dense foods that you regret later and then feel stressed about.

Take out a few minutes at the end of your day to reflect upon your other habits as well as eating ones. Do you tend to eat a lot when under stress? Do you drink enough water? Did you have three fruits today? Did you eat more than one sugary item? If you can, try keeping a food diary to keep track of what you consume. This way you can make sure to limit your calories and include all the important foods in your diet as well.

11. Not observing common table manners

Chewing too fast, swallowing big bites, chugging down water between meals, not sitting up straight while eating are all little things that make a huge difference. We usually tend to neglect these essential minute intricacies of fine dining and believe they don’t matter. Well, they do. For example, drinking water between meals causes disturbance in digestion and causes bloating or, in some cases, hiccups which are not good for the heart. And regarding chewing, it is the first essential step of digestion which ensures that food has been broken down enough to be easily further digested by the stomach.

12. Drooling and dying over dessert

Dessert is personally one of my greatest weaknesses and I simply can’t imagine life without sugar. When I first read about how you shouldn’t eat dessert, I felt like shutting and kicking away the laptop and indulging in the bucket of ice cream in my freezer anyway. Then many seconds of self-control and calm provoked me to read further, and I was happy that I did. There is no rule which says you shouldn’t eat dessert (Thank God!). All you have to do is keep two things in mind: timing and portion. It is better to have dessert only after one of your meals and that too after lunch since you’ll have the rest of the day to burn it off. Make sure to have just a few bites or a small serving, one that keeps you satisfied.

How many of these food habits do you have?

Also Read: MIND OVER FOOD; THE PSYCHOLOGY OF EATING

Mind over Food; the Psychology of Eating

Isna Maqsood
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Mind over Food; the Psychology of Eating

Humans enjoy eating. But the eating patterns of everyone differs. Someone might eat food low in cholesterol if they have a family history of having high cholesterol levels. Similarly, someone at risk of getting diabetes will try to avoid food rich in glucose. A person might have dinner at 7 pm while another will miss dinner and end up binge eating at midnight at their favorite Netflix show because they do that every day.

My sister got braces two years ago. She has appointments every month or two to change the wire. After every meeting with her dentist, she finds it difficult to eat even moderately hard food, which is why she goes on a diet of rice and lentils for a week until she can eat something else again. A dish she used to like a lot has now become a necessity. On her last appointment, she was given an elastic ring to wear over her braces. Even though she has begun to eat properly, she has to take off the ring every time she eats anything. In response, she has started avoiding eating anything other than proper meals.

Eating is one of the most pleasurable activities for a human. It helps them feel energized, satiated and lets them enjoy a variety of different flavors. But have you ever thought about why we eat? Or what reason is there that we like certain foods but dislike others? Let us take a moment to ponder on some of the theories.

Why do we eat?

The most sensible answer to why do we eat seems to be quite simple. It’s because we are hungry. Then again, why do we feel hungry? 

Our bodies undertake many important functions, and one of them is homeostasis: the mechanism required to keep a constant internal state to survive. The primary source of energy for our bodies is glucose. As per requirements and intake, glucose level fluctuates in the body. The hypothalamus detects these fluctuations in the brain, which leads to a corrective mechanism being activated – in this case, the production of either insulin or glucagon hormones. These hormones help get the glucose level in the correct range. 

In line with this, glucose set-point theory proposed that humans eat when their glucose levels are low and stop eating when the glucose level falls in the range. An interesting study was conducted on dogs. One of the dogs was fed, and then its blood was transfused in a hungry dog so that the latter’s glucose level rose. The hungry dog did not show signs of hunger after receiving the blood transfusion. However, in criticism of this theory, it was pointed out that blood glucose level remains fairly stable and does not change in extremes in everyday life.

food and eating
Eating is one of the most pleasurable activities for a human. It helps them feel energized, satiated and lets them enjoy a variety of different flavors.

Cannon and Washburn (1912) proposed a theory that it is the stomach contractions that lead to the feeling of hunger. To test it, Washburn swallowed a balloon and had it inflated in his stomach. Whenever his stomach contracted, it would push against the balloon, and Washburn would feel the sensation, thus recording his stomach contractions. He would also record whenever he felt hungry. Cannon and Washburn concluded that there is a correlation between stomach contractions and the feeling of hunger. Nevertheless, it was later found out that rats and even humans had their stomachs removed and still retained the feeling of being hungry. 

When we eat

One of the reasons we eat when we eat is due to our learning. From a young age, humans are taught that there are three times a day when they should have a meal – breakfast, lunch, and dinner. It depends on one’s environment and routine when they have these meals. 

An organism learns through different types of conditioning. In classical conditioning, some cues are not associated with a particular behavior but, the introduction can learn their association of a cue already associated with that behavior. 

Ivan Pavlov, a Russian physiologist, tested classical conditioning in dogs. The ringing of a bell does not cause a dog to salivate. However, if the bell ringing is accompanied by food, the dog will salivate, originally on the sight of food. As the dog learns that the ringing of the bell and food is associated, it will start to salivate merely on the bell’s ringing, even without food insight.  Think about it, have you ever felt the need to eat something when you are not hungry? 

What we eat

The other form of conditioning is called operant conditioning: task brings about a positive or negative reinforcement, which helps an individual learn what to do and avoid. 

If you see a molding bread, you are much more likely to avoid eating it. The avoidance of such food is learned for the benefit of the organism. Similarly, food that tastes sweet is preferred over food that tastes bitter. It is likely because the bitter taste is associated with poison. Hence, it is a learned behavior to avoid food that might be poisonous.

Under classical conditioning, we also learn to avoid some kinds of food. Suppose that you just ate a strawberry, and almost instantly, you start to feel sick. Even though you have had strawberries before, you believe that it was due to this fruit that you became ill and learned to avoid strawberries in the future as a mode of survival. 

The third factor affecting what we eat comes from our social learning. Our culture plays a significant role in the choices of food. Each country has its own way of cooking. Eastern countries make use of many spices while western countries prefer to use only a few. These choices are ingrained for a long. Also, we may prefer to eat different foods at different times. When out with friends, we are more likely to eat what everyone agrees on. It also depends on where a person is and what kind of food is easily accessible.

Lastly, food choices might be innate; thrill-seeking is an innate behavior. High thrill-seekers prefer more exotic and spicy food than low thrill-seekers. It shows that personality may affect what a person eats.

When out with friends, we are more likely to eat what everyone agrees on.

How much we eat

Has it ever happened that you take a small portion of food on a large plate and end up still feeling hungry? Or when you use a small plate and feel sated?

This is the Delboeuf illusion. 

With the same portion in two different sized plates, the empty area surrounded the food gives the illusion of having more food on the small plate or less food on the large plate. This perception leads to thinking they are eating more from the small plate even though the portion sizes are the same. The more we think, the more fulfilled we feel. 

Another interesting example is the bottomless bowls experiment. Wansink, Painter, and North (2005) used an apparatus that would pump soup into half of the participants’ bowls. The other half participants manually filled their bowls with soup. The participants who ate from the ‘bottomless bowl’ consumed a much larger amount than those who ate from simple bowls. Yet, they did not report feeling any more satiated than the control participants and did not believe they had eaten more. This experiment shows how visual illusions can be confusing and lead to excessive consumption.

Our expectations

Did you know that we can sense the flavor of something by looking at it?

Morrot, Brochet, and Dubourdieu (2001) presented participants with two types of wine. Participants tasted the wines and reported on what flavor they thought the wine was. It turned out that the white wine was associated with flavors such as lemon and honey, and the red was associated with flavors such as prune and chocolate. Participants’ previous expectations based on the color influenced their perception of flavor. In reality, both the wines were the same, with a bit of coloring added. Later studies also found out that this effect was greater in wine experts since they are accustomed to tasting wine, and their association of flavor with coloring is greater. 

Even though eating may seem like a simple activity, the psychology behind eating is not so simple. It still undergoes the debate of whether it is an innate activity or learning. What is clear, however, is that our brain can play tricks on us. When we eat, what we eat, and how much we eat all may depend on our perceptions of our surroundings. 

References:

Also, Read Ketogenic Diet; don’t blame the butter for what the bread did

It’s not a diet; it is a lifestyle- Heart-to-heart with Fareeha Jay

Saadeqa Khan
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It’s not a diet; it is a lifestyle- Heart-to-heart with Fareeha Jay

Aside from infrequently veering off the path, most of us think that we are doing a fair job maintaining our health with healthy eating habits and physical activities. However, a recent study published in the archives of Internal Medicine shows that very few adults actually meet the criteria of a healthy lifestyle, though women scored better than men. Healthy eating is not about strict limitations, staying thin, or depriving yourself of your favorite food. Rather it’s about feeling fabulous, having more energy for your routine tasks, and boosting your mood.

Are you confused by all the conflicting nutrition advice out there? Then this conversation of our editor Saadeqa Khan with famous nutritionist Fareeha Jay is surely for you!

Fareeha is a Registered Dietitian. She has a passion for spreading knowledge and awareness about healthy eating and lifestyle. The information she provides to her clients is based on scientific evidence but explained in a very non-scientific way. Jay wants to break the myths around diet and food to empower people on their food choices and lifestyle.

Saadeqa: How would you help a standard client start to lose weight through proper dieting? What is some common advice?

Fareeha Jay: Diet or dieting is usually used for restrictive diets and the most drastic eating habits to achieve weight loss targets. In reality, “diet” only means food. 

When I help my clients lose weight, I only ask them to eat their everyday food. I focus on educating them about food and food choices. Making them understand how much to eat, how often to eat, and what type of foods to eat. They become empowered, and then they themselves decide what to eat. 

diet book
Fareeha Jay’s book: It’s not a diet, it’s a lifestyle

Saadeqa: What are some of the most effective methods you have encountered when it comes to helping clients and groups make necessary lifestyle changes?

Fareeha Jay: The most important thing to consider in helping people with lifestyle changes is listening to them. Empathize with them and just give them the support they need. 

Targeting not what they are eating but why they are eating. Everyone knows that high-fat high sugar foods contribute to weight gain, but they still continue to have them. It’s essential to investigate why they are doing this. Once we solve the why, how much, and what they are eating is resolved independently. 

Saadeqa: Have you ever had a client who was difficult to work with? How did you handle the situation?

Fareeha Jay: I think every client is a challenge. Yes, some are easier than others, but as a whole, every client is different from the other. Every client is of different age, socioeconomic status, different culture, different background. Understanding all these factors and keeping all these in mind whilst working with a client is significant. Diet does not work in isolation. All these factors have to be considered altogether. 

Saadeqa: What are some of your qualifications as a dietitian? How have you set yourself apart in your field?

Fareeha Jay: Dietitians are regulated by law and governed by an ethical code. They are the only nutrition professionals who are statutorily regulated. To become a dietitian, I did my degree from Plymouth University, approved by Health and Care Professions Council and accredited by the British Dietetic Association. 

I believe I have a long way to go. I’m not sure if I really have set myself apart in my field as yet, but all I know is that I keep working hard and be focused. 

Saadeqa: What kind of meal plans have you put together for your clients?

Fareeha Jay: I do not believe in meal plans. Meal plans can only be followed for few months, and then the person returns to their normal eating routine. I believe in sustainable changes—something which can be done for life. 

In my consultations with my clients, I ask them what they eat in a day. I only streamline what they eat and make a plan for them. It’s their food plan, it’s their everyday diet, but I give them a direction. 

At times I have to add or subtract foods. Those are also decided with mutual discussion, and I never impose my clients on eating certain foods. 

Specific meal plans are sometimes made if it’s not weight loss and it’s something about certain health conditions. But it is also made with mutual discussion, and likes and dislikes are kept in mind. 

Diet or dieting is usually used for restrictive diets and the most drastic eating habits to achieve weight loss targets
According to Fareeha, “Diet or dieting is usually used for restrictive diets and the most drastic eating habits to achieve weight loss targets.”

Saadeqa: What diet plan would you suggest to a client if they are trying to weight loss, and contrary, what needs to address for one trying to gain weight?

Fareeha Jay: Whether you want to lose or gain, the first goal will be to include some sort of physical activity. 

With weight loss, a diet will be developed to create a calorie deficit. In weight gain, many times, the clients are not meeting their calorie requirements, so in that case, devising a plan where they are getting calories according to their requirements, and perhaps a bit more.  

The important thing in weight gain and weight loss is making sure that the diet suggested is healthy. Sometimes with weight loss, if the plan is not devised well, the person might develop nutritional deficiencies because of not getting all nutrients. Many people assume that they can have high fat and high sugar foods to gain weight, which is not the case. 

In both weight gain and weight loss, healthy eating is important, and that’s where the dietitian’s role comes. 

Saadeqa: Let us know about your newly published book, ‘it’s not a diet, its lifestyle’? What were the motives behind writing this book, and how is the feedback of readers?

Fareeha Jay: My book “It’s not a diet, it’s a lifestyle” answers all basic questions on what, how much, and how often to eat. There are no diet plans in the book. I have given a solution in the volume and not a temporary fix.

This book will make you familiar with food and food groups. You will learn why they are important and how much of them we should be having. This book will give you the power to take control of your diet and lifestyle.

 The sole motive of writing this book was to create awareness among our people for healthy eating. There is an overload of information, mostly not trustworthy. This book was an attempt to give authenticity to food and nutrition to some long-awaited questions. 

The feedback is great. I believe it’s one of the first books in Pakistan which is targeting this vital topic. Even after one year of its publication, it is selling like hotcakes. The first edition was sold within days. On public demand, it was also translated in Urdu, which also has fabulous feedback. 

Saadeqa: Would you like to tell us about the portion control diet and what makes it more effective than other weight-loss diets?

Fareeha Jay: Portion control means having everything but in portion. It is not a “diet.” 

All diets work on the same principle of creating a calorie deficit. It doesn’t make it more effective than any other weight-loss diet, or perhaps the weight loss is slow compared to other restrictive diets. 

But it’s certainly effective because it is sustainable, and since you are eating everything, you do not develop any nutritional deficiencies. 

Saadeqa: Why all food groups are so important in our daily meals? Let us know in brief?

Fareeha Jay: Imagine you are making a jigsaw puzzle. If one piece of this puzzle is missing, it will remain incomplete. All different pieces together make a whole picture. 

Similar is the case of food groups. Each food group provides you different nutrients, and each nutrient has to play a specific role in your body. If one food group is missing, your diet is nutritionally not intact, like the incomplete puzzle. 

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