Diet and Lifestyle for Health in the 21st Century A Self-Empowerment Guide

1. Diet and Lifestyle for Health in the 21st Century 1 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

2. Diet and Lifestyle for Health in the 21st Century 2 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

3. Diet and Lifestyle for Health in the 21st Century 3 Diet and Lifestyle Guidelinesfor 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

4. Diet and Lifestyle for Health in the 21st Century 4 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

5. Diet and Lifestyle for Health in the 21st Century 5 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 / Parkinson�s, ALS, Multiple Sclerosis, Muscular Dystrophy Cancer

6. Diet and Lifestyle for Health in the 21st Century 6 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

7. Diet and Lifestyle for Health in the 21st Century 7 Carbohydrate BiochemistryEffect 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

8. Diet and Lifestyle for Health in the 21st Century 8 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

9. Diet and Lifestyle for Health in the 21st Century 9 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

10. Diet and Lifestyle for Health in the 21st Century 10 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

11. Diet and Lifestyle for Health in the 21st Century 11 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

12. Diet and Lifestyle for Health in the 21st Century 12 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

13. Diet and Lifestyle for Health in the 21st Century 13 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

14. Diet and Lifestyle for Health in the 21st Century 14 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

15. Diet and Lifestyle for Health in the 21st Century 15 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

16. Diet and Lifestyle for Health in the 21st Century 16 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

17. Diet and Lifestyle for Health in the 21st Century 17 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

18. Diet and Lifestyle for Health in the 21st Century 18 Daily Ration � A Base Case Calories Protein, gm Milk-Cow 300 ml 240 12 Egg 1 80 6 Breakfast Oats � 40 gm 160 5 Grain � Wheat- 60gm 240 6 Pulses � 30 gm 90 6.5 Oil /Ghee 30 gm 270 0 Nuts � 20 gm 120 4.5 Veg /Salad� 300 gm 150 3 Fruit - 150 gm 100 1 Sugar -4 teaspoon - 20 gm 100 0 Sweet/Farsan � 40 gm 240 3 TOTAL 1790 48

19. Diet and Lifestyle for Health in the 21st Century 19 Daily Ration � Glycemic Load Brkf / Mid-Morn/Lunch/Tea/Dinner::20/10/35/10/35 G. index G. Load Milk-Cow 300 ml 30 4.5 Egg 1 0 Breakfast Oats � 40 gm 55 14 Grain � Wheat- 60gm 70 27 Pulses � 30 gm 40 7.2 Oil /Ghee 30 gm 0 Nuts � 20 gm 20 6 Veg /Salad� 300 gm 70 21 Fruit - 150 gm 50 10 Sugar -4 teaspoon - 20 gm 65 13 Milk/Fat Sweet � 40 gm 60 7 TOTAL 110

20. Diet and Lifestyle for Health in the 21st Century 20 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

21. Diet and Lifestyle for Health in the 21st Century 21 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

22. Diet and Lifestyle for Health in the 21st Century 22 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

23. Diet and Lifestyle for Health in the 21st Century 23 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

24. Diet and Lifestyle for Health in the 21st Century 24 Seasonal Health Guidelines � Rutucharya - II Autumn (Sept/Oct) � Sharp temperature rise ? Need to control Pitta Moderation in intake � avoid heavy food Avoid Pro-inflammatory � Sour Curds etc.

25. Diet and Lifestyle for Health in the 21st Century 25 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

26. Diet and Lifestyle for Health in the 21st Century 26 - 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

27. Diet and Lifestyle for Health in the 21st Century 27 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