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 sgkane@gmail.com

Diet and Lifestyle for Health in the 21st Century

CAVEAT
The Author is a Chemical Engineer and not a Trained Dietician / Nutritionist or a Physician This is a subjective analysis by the author based on the sources selected and his general scientific knowledge and personal experience The commentary, information, and analyses conveyed in this presentation by the author do not 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 Diet and Lifestyle for Health in the 5 Cancer
21st Century

Carbohydrates Biochemistry A Root Cause of Metabolic Syndrome

High Intake of Carbs / serving High Glucose High Insulin Rapid Drop Repeated High Peaks Insulin receptor down regulation Insulin resistance Higher 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 High Sustained Glucose and Glucose Peaks High Glycosylated Hb Neurodegeneration High NADH High ROS Damage to vessel linings -Nephropathy / Retinopathy Low Circulation in small vessels Neuropathy
Diet and Lifestyle for Health in the 21st Century

Carbohydrate Biochemistry Effect of Deficiency

High Intake of Carbs / serving High Glucose High Insulin Rapid Drop Reactive hypoglycemia Low sustained glucose Hunger and weakness Weak mental performance, Neuro-degeneration Low Carbohydrates: Excessive Fat Breakdown Keto-acids Toxicity Excessive Protein Breakdown / Muscle Breakdown High Urea Load Kidney Toxicity

Diet and Lifestyle for Health in the 21st Century

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 Dal 40; Chana Dal 12 - Milk 30; Egg/ Meat/Fish 0 Reduce Glycemic Load /Serving Distributed 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 to eicosanoids 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 Promote Immunity/Blood flow/ Mental Health, Reduce Inflammation, Reduce Asthma Excess W-6 [ >> 10 gm/D] High Inflammation Pulmonary, Cardiac [ B.P. / clotting], Renal, Diabetic conditions, 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 Low MW Saturated Fats: MCT from Cow Ghee and Coconut Oil Anti-viral/Fungal, Promote absorption of oil soluble 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/Pulse mixtures

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Proteins - Excess
Excess/Unbalanced Proteins Limited Storage Breakdown inevitable High Urea Kidney load Toxicity Excess Animal Protein/Pulses Contain High Purines / Pyrimidines Breakdown High Uric Acid Sharp Needle Shaped Crystals Gout

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Food Intolerance inflammation Leaky Gut Auto-immune Diseases

Pungent Chilly (Red/Green) / Black Pepper Vata / 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 - Need more bile Liver Load Agnimandya Ama Production Auto-immune Attack - Contain trans Fatty Acids To be avoided Excitotoxins Glutamate, Aspartate, L-Cysteine - Useful but when in excess over activate and kill neurons - MSG fortified foods Protein/Yeast extracts, Noodles - Artificial Sweeteners Nutrasweet, Saccharine Heavy Dose 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 of Chivda, 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 of joints/muscle, Reduced Stress / Concentration
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Daily Ration A Balanced Sample Diet

Food Distribution- 3 major (Brk/Lunch/Dinner) + 2 minor ( 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 gm Sesame/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

Milk-Cow 300 ml Egg 1 Breakfast Oats 40 gm Grain Wheat- 60gm Pulses 30 gm Oil /Ghee 30 gm Nuts 20 gm Veg /Salad 300 gm Fruit - 150 gm Sugar -4 teaspoon - 20 gm Sweet/Farsan 40 gm TOTAL Calories 240 80 160 240 90 270 120 150 100 100 240 1790 Protein, gm 12 6 5 6 6.5 0 4.5 3 1 0 3 48
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Diet and Lifestyle for Health in the 21st Century

Daily Ration Glycemic Load

Brkf / Mid-Morn/Lunch/Tea/Dinner::20/10/35/10/35 Milk-Cow 300 ml Egg 1 Breakfast Oats 40 gm 55 Grain Wheat- 60gm 70 Pulses 30 gm 40 Oil /Ghee 30 gm Nuts 20 gm 20 Veg /Salad 300 gm 70 Fruit - 150 gm 50 Sugar -4 teaspoon - 20 gm 65 Milk/Fat Sweet 40 gm 60 Diet and Lifestyle for Health in the TOTAL 21st Century G. index 30 G. Load 4.5 0 14 27 7.2 0 6 21 10 13 7 110

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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 Excess Carbohydrate 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/ Minimize Excitotoxins /Be Aware of Drugs Interactions /Toxicity Maintain A Reference Library Use MIMS Drug Handbook /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/Windy Vatavardhak Avoid Pungent/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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Seasonal Health Guidelines 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 power Ama increase Inflammatory Diseases Pitta increases by end of Monsoon
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Seasonal Health Guidelines Rutucharya - II

Autumn (Sept/Oct) Sharp temperature rise control Pitta Moderation in intake avoid heavy food Avoid Pro-inflammatory Sour Curds etc. Need to

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Seasonal Health Guidelines Summary

Each seasonal change leads to changes in the dominance of Kapha / Vata / Pitta Each season change will trigger some ailment Continuous adjustment of dietary practice is necessary Other preventive measures desirable
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- Super Active Oil Extracts A Preventive and Restorative Option

General Immunity, energy, stress, digestive health, respiratory health Quick restoration of colds/cough, stomach upsets, Cuts/ Pain/Allergic reactions Chronic Conditions Control Diabetes/Lipids Chronic Conditions Control Leaky Gut and hence auto-immune diseases Chronic Conditions - Neurodegeneration Restoration post major illness and drugs intake
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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
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