Nourish - A discussion on health

Indian Health Scenario

• 30, 000, 000 cases of CVD/Year (Cardio Vascular disease
• 9000 death every day due to CVD.
• More than 3.8 Crore diabetics.
• Estimates are that 1 in every 5 diabetics world over is Indian.
• India Spends US $ 22.7 Billion on Health care every year.

A discussion – Health

Eating well is one of the best investments you can make for your health.

What does our body need?

• Energy
• Protein
• Vitamins and Minerals
• Fiber
• Water

What is Perfect Health

• Regular Exercise
• Good / Excellent Nutrition
• Proper / Sufficient restPositive Attitude

Regular Exercise

• Need not be vigorous or Painful
• Walking 20 minutes will give positive results (studies Indicate)

Benefits of Regular Exercise

Benefits of regular exercise – to name a few

• Muscle toning
• Enhanced self esteem
• RelaxationLess anxiety etc,

Good / Excellent Nutrition

• Good Nutrition translates into daily good health and high level of energy.
• Right food in variety, balance and moderation ensures that the nutrient and energy requirement of human body are met with minimal excesses.
• Every day human body requires:
  o 40 different nutrients
  o A balance of carbohydrates
  o Protein
  o A small amount of fat, vitamins and minerals
• Balance food choice and regular meals
• Drinking 8 glasses of water every day

Sufficient Rest

• 20% - 40% of adults have trouble sleeping
• People require 6-8 hours of sleep at Night
• Insufficient rest can bring on a host of Health problems like

1. Fatigue
2. Difficulty in concentration
3. Irritability
4. Lackluster skin etc.

• Daily rest, although often believed unimportant, has far reaching consequences in the perfect health picture.
• Without rest, life can be very tiring.

Think Positive

• A positive outlook can enhance the body’s immune defenses. (Studies indicate)
• Mind is a powerful asset and we need to keep it healthy.
• Learning to negotiate the daily challenges and interactions of life will help us cope with everyday stress.
• Although viewed negatively, stress is important to help keep us stimulated and motivated to improve.

Avoid Harmful Substances

• Nutrient robbers – They rob our body of valuable nutrients.

1. Smoking
2. Alcohol
3. Pollution
4. Coffee
5. Tea

• How to protect from Nutrient robbers –

1. Quit Smoking
2. Cut on alcohol
3. Cut down tea and coffee consumption
4. Eat three meals a day from a wide variety of foods.

Reduce your health risk one at a time, and don’t try to change all at once.

What is a balance diet?

There are five food groups with most of the nutrients and energy we need.

• Group One – Wheat, rice and cereals which are major source of starch, carbohydrates, B-Vitamins and fiber. 6-8 servings to be eaten daily.
• Group Two – Fruits and vegetables which are rich sources of several vitamins, minerals, carbohydrates and fiber. 4-5 servings to be eaten daily
• Group Three – Meat, Fish, Poultry and pulses which primarily provide the body with protein, Vitamin B12, Zinc and Iron. 2-3 serving to be eaten daily.
• Group Four – Dairy Products, high in protein, calcium and several essentials vitamins – A, B2, B6, B12 and D. 2-4 servings to be eaten daily.
• Group Five – Fats, Oils and sugar are the principal sources of energy for our body. To be used sparingly.

The Nutrition Challenge

• The real challenge is to eat truly healthy food in proper balance. Due to our fast-paced and hectic lifestyle we end up sacrificing nutritional value of food on a daily basis.

1. Food Habits – The food we eat on a daily basis is chosen by us for various reasons other than its nutritional value.
2. Convenience – Many of us are busy. We tend to choose foods out of convenience and often sacrifice nutrition.
3. Taste – We tend to choose food for its taste, rather than its nutritional value.
4. Children easily over – Indulge on sweets and fried foods. Adults not only over – indulge on sweets, but also on other foods, like beer.
5. Skipping meals and snacking – Most of us do not stick to regular meals times and often skip breakfast or lunch. Then we eat snacks or over-eat later. Our children also pick up these poor eating habits, which later become a part of their lives.
6. Eating out – Modern lifestyle is so fast – paced that it does not allow us to prepare nourishing, well balanced meals all the time. Eating out may be more convenient, but the end result is that we have less control on the nutritional value of our meals.
7. Processing - Much of the food we buy today has been processed. Frozen vegetables often contain 50% less Vitamins C than fresh ones; polished white rice can lose upto 90% of its original B-Vitamin content.
8. Storage and cooking – Foods lose substantial amount of their original nutritional content during storage. Peeling of fruits and vegetables, soaking of foods in water and cooking reduces the vitamin content in foods.

Effects of lifestyle choices on Nutrient intake –

Dieting, restrictive diets, medication, birth control pills, smoking, alcohol consumption, excessive coffee and tea intake, all these lifestyle factors rob our body of essential vitamins and minerals.

Nutritional Needs Vary with Different life stages

• Childhood – Nutrient needs often increase throughout childhood for optimal physical and mental growth.
• Adolescence – Is a phase of extremely rapid growth, physically and emotionally. The need for protein, calcium, iron and vitamins A, C, E, and B is greatest during this life stage. Poor nutrition often occurs at adolescence, making supplementation especially beneficial.
• Pregnant and lactating women – Sufficient nutrients, especially calcium, iron and folic acid are needed for maintaining the health of the mother as well the newborn baby.
• Maturation and Ageing - As we age, impaired absorption, poor dental health, intake of medication, etc. increase the need for certain nutrients while decreasing the need for calories.

Why Supplements?

• Do we eat really well - all the five recommended food groups daily in the right balanced proportions?
• Do we live a health lifestyle in an environment free from pollution and stress?
• Do we fit the average person who skips meals, has no time to exercise, sleeps less, regularly eats out, has less energy than usual or stressed out at work?
• Somewhere in the focus/hub of daily activity, we are missing out on essential protein, vitamins and minerals that can help us achieve good health and fill us up with zest and energy to really enjoy life.
• Good nutrition is the most important factor in achieving perfect health.
• If we face challenges in eating a well balanced diet at all times, then supplementing our daily diet with food supplements is the quick and easy way to fill nutrient gaps.

Who Needs Supplementation?

• Anyone not eating a balance diet.
• Ageing
• Women of Child bearing age
• Teenage girls
• Children
• Vegetarians
• People on low-calorie diets and persons who are heavy drinkers and smokers

Nourish Protein

• Nourish protein powder is a high quality protein, Address your daily nutritional needs by providing all 9 of the essential amino acids.
• The benefit of smoother formulation of protein powder offers the added benefits of naturally occurring Soya Isoflavones, calcium & Iron.
• Protein provides energy and is the basis building blocks for muscles and other body components.
• Throughout every stage in life, our body needs a healthy balance protein. For example

1. Children need protein for growth and development.
2. Adult use protein to build new tissues and to offset the effect of stress.
3. The elderly requires protein to maintain muscle tone and to promote health.

• Nourish protein powder fits today’s busy lifestyle.

Supplement facts in Nourish Protein

Approximate Composition per 10 g

Energy (K Cal) - 36
Protein (g) - 8
Carbohydrates (g) - 0.28
Fat Content (g) - 0.4
Calcium (mg) - 70
Iron (mg) - 1

Features of Nourish Protein

• Richest source of Protein
• 9 essential amino acids are present
• Rich source of calcium, iron, zinc, phosphorus, vitamin B and vitamin E
• Cholesterol free
• Low saturated fat

Benefits of Nourish Protein

• Reduces bad LDL cholesterol
• Increases good cholesterol
• Improves prostrate function
• Keeps bones strong
• Boosts immune system
• Good for women’s health
• Enhances muscle performance by increasing stamina
• Weight management

How to consume Nourish Protein

Nourish Protein powder blends well with gravy, dal & other liquid and semi liquid veg/non-veg preparations.
An easy way to add NOURISH Protein Powder to ones’s daily diet is by adding to preparations such as chapaati, parantha, idli, dosa etc.
One can even add Nourish Protein Powder to foodstuffs like mathry, namakpara, cakes, biscuits etc.

Nourish Protein – Recipe

1. Banana Shake
   Servings: 5
   Ingredients:
   1 ltr soy milk (Add one provided scoopful of Nourish Protein Powder (10 g approx) to a glass of milk), 2 ripe bananas, 3 oranges, squeezed, 50g white sugar, ¼ tsp salt (optional)
   Recipe Directions:
   Combine all ingredients, except orange juice and mix with a blender. Once smooth, add the orange juice.
   
2. Banana Smoothie
   Servings: 2
   Ingredients:
   2 very ripe bananas, pealed, 500ml soy milk (Add one provided scoopful (10g approx) of Nourish Protein Powder to a glass of milk.), 1 tablespoon sugar 1 tablespoon banana liqueur, 1 tablespoon fresh lemon or lime juice.
   Recipe Directions:
   The banana should be very ripe. This means there should be some black spots on the banana peel. First mix the peeled banana with the soy milk in a blender until smooth. Add the sugar, lime or lemon juice, banana liquor and blend again. Serve this banana smoothie cold with some ice.
3. Chocolate Drink
   Servings: 4
   Ingredients:
   100 g dark chocolate, 2 teaspoon instant coffee powder, 4 tablespoon sugar, ½ teaspoon cinnamon, ¼ teaspoon salt, 700 ml soy milk (Add Nourish Protein Powder (10g approx) to a glass of milk), 50g whipped cream, 4 cinnamon sticks.
   
   Recipe Directions:
   In a saucepan, add the soy milk, salt and sugar. Bring to boiling point. Remove from heat and add the chocolate, cinnamon powder and coffee powder. Stir until the chocolate is dissolved. Pour the hot chocolate drink in glasses and garnish with the whipped cream. Put one cinnamon stick and a bit of grated chocolate on each heap of whipped cream. Serve the chocolate drink immediately.
4. Soy Cake
   Servings: 24
   Ingredients:
   Soybeans, cooked and drained 2-1/2 qts., Fresh whole wheat bread crumbs 10 oz. (1-1/4 qt.), Onion, finely chopped 13 oz. (2-1/2 cups), Garlic, minced 1 oz. (1/4 cup), Carrots, grated 7 oz. (1-1/4 cups), Soy Protein isolates 5 oz. (1-1/4 cups), Fresh parsley, chopped 2/3 cup, Salt 2-1/2 tsp., Ground pepper 1-1/4 tsp., 5 beaten Eggs, Soybean oil as needed, Lemon wedges 24.
   
   Recipe Directions:
   Coarsely mash cooked soybeans until lumpy. Combine all ingredients in large bowl. Form 1/3 cup portions into patties. Cook patties on lightly oiled griddle over medium heat until thoroughly heated and browned on both sides. Serve 2 cakes per serving with a lemon wedge.
5. Fruit Smoothie
   Servings: 4
   Ingredients:
   250 ml freshly squeeze orange juice, 250 ml soy yogurt, 1 ripe banana, peeled and sliced, 250 fresh strawberries, 1 passion fruit, pressed (option)
   
   Recipe Directions:
   Peel the banana and cut into thick slices. Put these slices in a plastic bag and freeze overnight. This freezing makes the banana very soft and easy to blend. You can also buy a big quantity of bananas and other fruit, cut the fruit in big slices, store it in freezer and use them later in another fruit smoothie recipe. Blend the frozen fruit (banana and strawberries), soy yogurt, passion fruit juice and orange juice with food processor. Poor the fruit smoothie in glasses, decorated with fruit pieces, and serve immediately.