About Sanjana Shah

Sanjana Shah is extremely enthusiastic and very fond of learning new facts and updates on nutrition. A Masters in Food Science and Nutrition, her aim is to use her knowledge to assist different individuals in leading healthier lives. She can help with developing lifestyle habits by planning and implementing achievable goals with respect to exercise, nutrition, and lifestyle choices. Her Fitness Mantra is, ‘You don’t have to be great to start, but you have to start to be great!’

February 16, 2023 By Sanjana Shah Leave a Comment

The Link Between Sugar and Child Behavior

Is sugar and child behavior connected? Before we delve into that, we need to understand that a perfect balanced diet of carbs, proteins, essential fats, vitamins and minerals is important during the growing age of the child. It is an ongoing research on whether food intake is really linked to a child’s behavior and mood. Below are the effects of healthy and unhealthy eating habits on the mood and behavior of a child.

Healthy Eating Habits (Includes a balanced diet)

Better concentration
Improved learning skills
High grasping power
Socially active in making friends, prefers to play in groups

Unhealthy Eating Habits (Includes consumption of sugary food, preservative containing food, food colouring foods)

Lack of concentration in any given task
Hyperactive
Mood swings
Nutritional Deficiencies

We tend to correlate the word ‘kids’ with chocolates, ice creams, candies and cakes, etc.. The basic ingredient in these items is sugar!

Sugar and Child Behavior in Relation to Nutrition

Sugars are simple carbohydrates that easily get absorbed in blood glucose. Sugar is an empty calorie food i.e it has no nutrients and provides only energy.

Sugars have various forms like white sugar, brown sugar, honey and corn syrup. It’s a myth that jaggery, honey and brown sugar are better off than white sugar. Calories coming from them are same. The only difference is that white sugar is absorbed faster in the bloodstream than other sources.

Fruits naturally contain fructose with fiber which makes you feel fuller and are rich in water content, vitamins and minerals. On the other hand, colas or sugar candies contains only fructose syrup which disrupts the brain signal of being full and the child feels hungry again

Hidden Sugars in Food

Hidden Sugar means that the packet of food doesn’t show the word sugar on the ingredient list but still contains sugar labelled as other names such as dextrose, dextrin, corn syrup, or barley malt.

When consumed more than the required amounts and on a daily basis, sugar affects various parts of the body and mind:

Teeth (Tooth Cavities): Bacteria live on sugar medium. When kids don’t brush well or don’t drink water after eating, bacteria tends to overgrow, which in turn leads to cavities and tooth decay.
Brain: Impaired ability to memorise things, as the brain doesn’t get the right amount of nutrients to function.
Behavior: Sugar numbs the neurons in the brain, shortens a child’s attention span and makes them hyperactive.
Immunity: Constant bouts of cold and cough makes it difficult to sleep at night.
Metabolism: A child is at a higher risk of being obese and developing long term diseases like Diabetes.
Hormonal: Being in the growing stage, they are more prone to hormonal issues like acne, early onset of puberty, dandruff, skin issues, impaired growth.
Worms: Thread worms are caused due to bacteria thrive on sugar if the intake is high.

How to Minimize Sugar Dependence

As parents, we need to change our attitude of rewarding kids with sugar-rich foods every time they complete a task or behave well.
Fix up a Treat day like once a week or fortnightly wherein only on that day they can eat their favourite chocolate, cakes or candies
Substitute ready to drink fruit beverages with homemade smoothies or freshly prepared pulp fruit juice
Train them to choose healthy items like high fiber biscuits instead of cream-based biscuits
Prepare desserts at home with less sugar and store it. This way you minimize the chances of buying them from a shop
Be gradual and change one habit at a time. Don’t be adamant on changing the habits all at once.

How to Encourage Healthy Eating Habits

Make them learn all the food groups – vegetables, fruits, cereals, pulses, dairy. Either draw it on a paper or show them the real foods. Ask them to pick up the ones they want to eat for that particular day. This way, you can plan for 2-3 days in advance.
Usually, unhealthy eating habits make them vitamin and mineral deficient. So consult your doctor and start the appropriate supplements for it.
Prepare attractive snacking ideas in their tiffin boxes like a veggie stuffed roll, colourful sandwich, idlis made with spinach puree or tricolour idlis.
Remember the negative effects of unhealthy eating don’t show up immediately. It’s a long term consequence. But if the child’s health is compromised with headaches, asthma, cold/cough then the negative effects are seen in the short term.

Another important factor is being intolerant to certain food items like dairy products (casein) or gluten (wheat), which may make them aggressive, cranky and/or fussy. Common food allergens like soy, peanuts, corn and nuts also adversely affect the behaviour of the child in a negative way.

It is always better to read labels of food packets before purchasing. Be aware of what you and your kids are consuming. In case of doubts, do consult a doctor or nutritionist.

We hope this article on sugar and child behavior helps you make smarter nutritional choices for your children. Do let us know your thoughts in the comments below. For more on Kid’s Health, click here. To get expert advice, speak to a GOQii Coach by subscribing for Personalised Health Coaching.

#BeTheForce

May 17, 2022 By Sanjana Shah Leave a Comment

This Wonder Fruit Can Keep You Cool!

We have all been experiencing the brunt of the unbearable heat this month. With temperatures soaring high, even a walk under the sun can be a strenuous experience. What if we told you that there was a way to cool your body naturally? Would you try it? This fruit, grown only in the coastal regions of South India, has powerful cooling abilities. You are all familiar with it. We are in fact talking about Kokum!

It’s scientific name is Garcinia Indica, and is mostly used in Gujarat, Maharashtra and other Southern regions. The Indian Spice Board has classified it both as a spice as well as a fruit. As a fruit, it is usually broken into half and dried. Colour ranges from purple to dark black. The darker the colour, the better it is. Dried Kokum usually stays for a year if placed in an airtight container.

How Do You Use It?

Culinary purpose: It is known for its sour taste. It can be replaced for tamarind in dishes like Sambhar, coconut curries, fish curries, regular yellow Gujarati style dal. Two or three small dried kokums are enough to prepare a single dish.
As a coolant in summers: Kokum Sherbet and Solkadhi

Kokum Sherbet

A glass of Kokum Sherbet before you step out in the sun or once you come indoors will do wonders. Usually, you get ready-made pulp which needs to be diluted with water OR you can prepare this pulp at home. Here is the short method on how to prepare it at home:

Soak a cup of Kokum in water for 3-4 hours
Once soft, mash them and strain the liquid
In a pan, take the leftover pulp, add sugar (same amount as kokum), 1tsp of cumin seeds powder and salt as per taste
Stir and cook this mixture until sugar melts.
Add the strained Kokum water and cook for 5 more minutes
Let it cool and store the Kokum concentrate in a container

Solkadhi

This drink is made from coconut milk and Kokum. It is usually consumed with a rice preparation or it is drunk after meals. Here’s the method to prepare it at home:

Soak a cup of Kokum and keep it aside for 30 mins
Once soft, mash them and strain the liquid
Add half a glass of coconut milk to the liquid and stir well
Temper it with cumin seeds if you like

Kokum Butter

Used for cosmetic purposes only, Kokum Butter helps to unclog pores, kills bacteria, reduces acne and smoothens skin. It as a whole or its products like Kokum powder, oil, butter or Kokum rinds are all available.

Health Benefits

Ayurvedic Uses: Eases the episodes of diarrhoea, dysentery and piles by fighting against bacteria like E. Coli. The cooling effect of Kokum helps in getting relief from burning sensations due to stomach ulcers. It fights against ulcer-causing bacteria Helicobacter Pylori.
Weight Management: Want to lose those extra kilos? Hydroxycitric Acid found in Kokum is an anti-obesity agent. It gives you a feeling of fullness and you end up eating less.
Anti-Cancer Effect: Garcinol, an antioxidant found in Kokum inhibits the growth of cancer cells.
Relieves Anxiety and Depression: Serotonin is a hormone. Hydroxycitric Acid in it increases the level of this feel-good hormone, thereby reduces the anxiety.
Slows Down Skin Ageing: Kokum butter helps to smoothen the skin. It is found in various lip balms, creams and moisturizers. Ageing happens when an enzyme, Elastase breaks down the Elastin of skin (Elastin keeps your skin supple and intact). It inhibits the action of Elastase and thereby stops the breaking of the pigment Elastin.

What are you waiting for? Go out there and stock up on this wonder Spice! Was this article helpful? Let us know in the comments below.

For more on beating the summer heat, check out Healthy Reads or get great tips from experts by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

April 2, 2019 By Sanjana Shah Leave a Comment

Decoding Autism and ADHD

You have probably seen movies such as Dustin Hoffman starred ‘Rainman’ and Shah Rukh Khan’s My Name is Khan. In both the films, the male lead protagonists play an autistic adult. Dyslexia, also an issue of learning disorder was beautifully talked about in ‘Amir Khan’s ‘Taare Zameer Par’. Movies are the best way for common people to understand these medical conditions. Today, on World Autism day, we have tried to decode both Autism and ADHD.

Attention Deficit Hyperactivity Disorder (ADHD) can seem similar. Adults and children with these conditions have a problem focusing. They can be impulsive or have a hard time communicating. These individuals are intelligent and only different than the others and in many ways special.

Autism and ADHD are neurodevelopmental disorders that impact the same brain functions. Studies have shown that two-thirds of the total affected children with ADHD show autism symptoms too. There is a thin line of difference between their characteristic symptoms, let’s learn about them in detail.

AUTISM – The Isolated Self

The word Autism is derived from a Greek word, ‘autos’ which means ‘self’. Autism can be diagnosed in children as early as 2 years of age and as late as 6-7 years of age. Each autistic child may show different symptoms. You cannot really categorise them into one. It is one of the syndromes that fall under the range of autism spectrum disorders.

Here are some of the distinct characteristics to look out for in an autistic child:

They find difficulty in communicating with others
They prefer to sit alone or play alone. Finds difficult to make friends.
Sensory Dysfunction – cannot stand loud noises, strong smell or flavour.
Repetitive Behaviour- Doing or saying the same things over and over again. For example, constantly clap hands.

The cause of Autism is largely genetic. So if diagnosed from start and treated well then it effectively reduces the symptoms.

How Do You Treat Autism?

– Most diagnosis is by the age of 2. Hence, an overall approach therapy- occupational, behavioural, medical, dietary and physical would help them to cope with the environment and other children better.

– Being oversensitive to touch, taste and sight, they tend to become picky eaters. They prefer to eat only a particular food item over and over again making them nutritional deficit. These deficits need to be addressed through supplements under the guidance of a doctor.

– Expose them to different varieties of the same food item. For example, if they eat apple jam, then the child will be open to trying apple pie or apple as a whole fruit.

– Usually, they are sensitive to foods containing casein (milk, paneer, curd), gluten (wheat, barley, oats) or preservatives (packaged food items). Try to eliminate these items one at a time and observe how they respond.

– Once the sensitivity is known, use substitutes for it. For example, in the case of casein, substitute their milk/paneer requirements with soybean milk/ tofu respectively.

– Gut health is compromised with a condition known as Leaky Gut (i.e. Gut is permeable to toxins and bacteria as they get absorbed or “leak” into the bloodstream). Long term studies have shown that bacteria B. Fragilis aids recovery from leaky gut and reduces the autistic syndrome.

– Medical therapy is important. The drugs that are given will not cure autism but will reduce anxiety and depression in the child. This will improve their learning and communication skills and make them more friendly and open.

ADHD

ADHD is seen in both children and adults. It is usually difficult to identify in children before the age of 5. This is because being inattentive and hyperactive are normal traits shown by any toddler or child.

Its symptoms may or may not stand out clearly. Some of the symptoms include:

Cannot focus on one task for a long time
Difficulty in paying attention in class or in any given activity or discussion
Always needs to move around. Cannot sit at one place.
Usually responds or answers back without thinking much/ Impulsive behaviour

Along with behavioural therapy, diet also plays an important role in managing ADHD. Studies have shown that a diet high in sugar worsens the hyperactive trait in ADHD children. This is because sugars provide instant energy to the brain, so they tend to overthink, overreact more.

A well-balanced diet including veggies, fruits, complex carbs like high fibre cereals and more of proteins will slowly help in easing the symptoms.

Below is the list of foods to be avoided and included-

Foods to be AVOIDED	Foods to be INCLUDED
High sugar-containing foods like candies, cakes, cookies, sweetened chocolates	Dark chocolates loaded with berries, Homemade date (Khajur) rolls or pieces of almonds, raisins. Homemade carrot halwa, sheera
Fried Chips, wafers, ready to eat noodles	Roasted Indian snacks like Chivda, bhel. Plain or less of butter made popcorn. Roasted peanuts and yellow channa. Finger foods like sautee paneer, ragi wafers
Flavoured cereals- cornflakes, milk powder mixes.	Plain cornflakes – add In bananas, berries. Dates milkshake, fruit smoothies, yoghurt
Tetra pack fruit juices, colas, soda beverages	Cut fruits and make popsicles out of it
Refined products like maida based pasta, pizzas, burgers, junk items	Choose whole wheat pizzas with more veggie toppings, make up a salad of the kids choice of veggies and fruits, present veggies inside a chapati roll.

There is no cure for autism and ADHD, but early intervention using skills-training and behaviour modification can yield excellent results.

To understand Autism better, tune into GOQii Play Coach Divya Thampi’s class on ‘Common Myths about Autism Spectrum Disorder‘ tonight at 8:30 PM on the GOQii App.