DIET SHEET IN ENGLISH FOR DIABETIC PATIENTS . FAQ

 

DIABETIC DIET CHART 

Early Morning (6:00 – 6:30 a.m.)

          Skimmed Undiluted Milk (Coffee / Tea without sugar) – 100ml (1/2 cup)

Breakfast (8:00 - 8:30 a.m.)

          Idly / Idiappam / Wheat Bread (Slices) – 3-4nos.

(OR)

          Dosa / Ragi Adai / Chapathi – 2-3nos.

(OR)

                Upma (Semolina / Oats / Sago) / Pongal / Kichdi – 1 cup

                Thick Sambar / Dal – 1/2 cup

                Chutney (Avoid Coconut) – 2-3tbsp 

Mid Morning (10:30 - 11:00 a.m.)

              Buttermilk / Veg. Soup – 1 cup

                            Fruits – 50-100g / Salad – 1 cup

Lunch (1:00 - 1:30 p.m.)

Rice – 1 cup / Chapathi – 2 nos. / Rice -1/2 cup + Chapathi – 1 no

Thick Sambar / Dhal – 1/2 cup

Vegetables as: Poriyal / Greens / Sabji / Salad – 1 cup

Curd (Skimmed Milk only) – 1/4 cup

Tea Time (4:00 – 4:30 p.m.)

Skimmed Undiluted Milk (Coffee / Tea without sugar) – 100 ml (1/2 cup)

Sundal / Sprouts / Roasted Bengal Gram Dhal – 1/2 cup

Fruit – 50-100g

Dinner (7:30 – 8:00 p.m.)

Same as Breakfast / Lunch

Bedtime (9:00 – 9:30 p.m.)

Undiluted Skimmed Milk (Without sugar) – 50 ml (1/2 cup)

Measurements

1 cup = 1 coffee dabera = 200 g cooked weight

1 tbsp = 15 g

1 tsp = 5 g

Note:

Oil – 2–3 tsp / day (10-15ml)          

   

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GENERAL INSTRUCTIONS

• Fruits that can be taken are as follows,
• Fruits such as: water melon, melon (musk), papaya, figs, guava & amla can be taken frequently.’
• Fruits to be taken occasionally are: apple, apricots, dates, grapefruit, jambu fruit, peach, pear, pineapple, plums, orange, strawberries & sweet lime.
• Fruits that need to be taken rarely are: banana, custard apple (seethaphal), grapes, jack fruit, mango & sapota in very less quantity only.
• Vegetables to be taken rarely (1-2 times / week) in less quantity (50g) are: beetroot, carrot, green plantain.
• Foods to be avoided: sugar, glucose, honey, jaggery, sweets, halwas, burfies, jams, jellies, preserved fruits, dried fruits, aerated drinks, cake, pastries, candy, fried foods, horlicks, bournvita, proprietary drinks, chocolate drinks, chocolates, ice cream, alcohol, karakuzhambu.
• Foods containing lower calories and can be included freely in diet are: clear soups, diluted skimmed buttermilk, unsweetened lime & tomato juice, rasam/pepper water, plain coffee/tea, raw vegetable salads. These foods can be taken in between meals and whenever there is feeling of hunger.
• Dietary regulation involves consumption of a balanced diet with small frequent meals / snacks. Do not starve, skip a meal or go on an empty stomach. Equal spacing of the 3 major meals and snacks each day is very important.
• Include all five food groups namely, cereals, pulses, vegetables & fruits, milk products, fats & oils in the daily diet in the right proportion.
• Any type of cooking oil can be used, but use in moderation only for seasoning. Seasoning & frying of all foods should be within the oil allowance. Baking, roasting, steaming or boiling can be used as a method of cooking instead of frying foods.
• Non-vegetarian foods (Chicken / Fish / Eggs) can be consumed in restricted quantity (3-4 pieces / day) boiled, steamed or baked form, and not in the fried form without substituting dhal & vegetables.
• For restricted salt, use salt only in one dish in one meal. (Ex. If idly is with salt, sambar should be without salt). Avoid papad, pickles, preserved foods, chips, sauce, ketchup, dry fish, baking powder, masala powders, salt biscuits & pastries.
• Fluid normally 2-2.5 lt/day. If there is fluid restriction, output + 500ml is the recommended fluid intake. All dishes should be of thick consistency.
• Brisk walking for 30-45 mins is recommended every day.

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    FAQ - Frequently Asked Questions

• Should wheat be substituted for rice in a rice eating population?

The amount of calories in rice and wheat are the same, however the quality of protein is high in rice whereas the quantity of protein is high in wheat. Wheat has more fibre and tends to delay increase in blood sugar levels when compared to rice. A mixed diet containing both rice and wheat are suggested.

• Should fruits be avoided?

Fruits are good source of vitamins, minerals, fibre and antioxidants but must be taken only in recommended allowance & at a particular time. Fruits are recommended as a whole fruit with edible skin instead of fruit juices.

• Can a diabetic undertake fasts?

Fasting must be avoided as it alters the metabolism of the body and it can be dangerous when taking medications for diabetes.

• What to take on a sick day?

On sick days, when normal food is not tolerated, food should be modified to suit the condition. Liquid, semisolid, bland or steamed food is recommended. But once the patient recovers, it is best to revert back to regular modulated diet.

• What are the guidelines while travelling?

While travelling it is suggested that food is carried whenever possible. If not, one must learn to choose from what is available and not starve. Low fat preparation based on cereal, pulse and vegetable combination is best preferred to rich oily food items.

• Should non-vegetarian foods be completely avoided?

Non-vegetarian foods can be taken daily / weekly / occasionally. These food items require regulated consumption such that it does not contain more calories. They must be consumed along with vegetables, dhal and cereals and be taken only in quantity prescribed each day.

• How many meals are allowed per day?

Three meals a day consisting of breakfast, lunch and dinner with a nutritious tea time snack is best suited for Indians. However, an early morning & bed time milk beverage is also allowed. A mid morning low calorie drink is also provided. It is best to have a gap of 3 to 4 hours between each main meal, as the GI tract needs a physiological rest. More than 4 hours of gap is also not advisable for diabetics and it is important to see that the overnight period of starvation is not too long. 

• Is timing of the meals important?

It is important that the diabetic patient takes meals at the right time. When a doctor prescribes anti-diabetic medication, it is even more important that the patient takes the medication and the meal at the appropriate time as specified.

• Can diabetic take alcohol?

Alcohol provides empty calories (calories with no nutritive value) and should generally be avoided. If one cannot do without it, take a drink with low alcohol content, that is, light beer, light wine. Calorie content of the drink should be adjusted in the diet.

• Should salt be restricted in the diet?

Salt restriction is necessary when hypertension is also present. Highly salted foods like pickles, papads, salted chips, processed foods, tinned foods, sauces, processed meat, etc. should be avoided. Soda water, baking powder, baking soda, ajinomoto that contain sodium should also be avoided.

• Is it necessary to avoid foods rich in fats and cholesterol?

It is better to follow a low fat, low cholesterol diet. If Cholesterol and Triglyceride values are high, avoid the following foods – fried foods, fats like butter, cheese, dalda, ghee, khoa, cream, coconut oil, coconut preparations, organ meats, etc.

• Is exercise helpful?

Regular exercise helps to maintain desirable body weight, and controls blood sugar level by increased glucose utilization by the muscles. Exercise tones up the body and improves cardiovascular fitness.

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Internet Forum Groups

 Internet Forum Groups

Most folks young and old, are on the internet nowadays.  Online internet discussion groups can be like message boards for like-minded people with a common purpose. This may be about a housing society, class group, sports group, professional group, music group, social group, etc.

One of the most important functions of homo sapiens is communication and this sets us apart from the animals.

Online forums are meant for asking questions, raising points of interest for discussion, seeking advice in general, and meeting and greet for newbies. The topics can be about anything under the sun - common ones are sports, hobbies, homes, and families in social groups.

Religion and politics are best avoided as they can raise controversies and strong opinions.

Internet Forum Groups, unlike Facebook and Instagram, 

1. Encourage dialogue between people

2. Help people communicate, empathize, rejoice, meet and greet, mourn, lament, remember incidents

3. There is group engagement, expression of solidarity ( or otherwise) &

4. Seeking emotional support, advice, help for the needy.

Disadvantages are:

1. Inappropriate comments knowingly or unknowingly

2. Saying too little (lurkers)

3. Saying too much (forwarded messages)

4. Inappropriate language. The digital message may mean altogether different when it is not worded properly

5. In large professional groups, advice from an unknown person may have to be taken with a pinch of salt.

6. Group Administrators preferably more than one. It is difficult for one person to watch the list all the time, the responses and take action. Any active good list has more than 1 administrator for this reason and a list of internet etiquette.

Internet Forum Groups are on the whole educative, proactive, and useful to most people. However, if everyone contributes equally when appropriate can make our lives easier and more peaceful.

Naturally, they do not substitute the real meeting of people by the roadside, in their homes, in meetings, or elsewhere in person. But modern lives have changed and internet forum groups are a reality that we must accept!

THE BALD AND THE BOLD TRUTH!

 THE BALD AND THE BOLD TRUTH

I surmised that I needed a haircut. The hair at the nape of the neck was beginning to curl up like the duck’s tail!

My wife sarcastically commented that any attempt at a haircut will only result in my looking like a shaved chicken!

So after putting up a brave face, I went about my own chores for a week till I was mentioning to my driver, “Take me to the …. “. 

I hesitated to use the term luthier (my violin had to have a check-up) when my Jeeves  chipped in, “ The barber Sir?”

That cooked my goose! The popular opinion thus overruling the wife's objection, I marched off to the hair salon for my haircut today.

The hairstylist opposite my house is the one I generally go to! 

The new chap looked at my head and said,” Shave?” Which really did not help matters.

My sense of insecurity about the paucity of my hair raised its ugly head again …. And I hesitatingly said,” … Hair cut?” He said, “… Humph” and looked subdued!

I added as always,” Just a trim. No knife, just the scissors and the trimmer only”.

Since childhood, my dad ( who incidentally always accompanied me to the barber to ensure my hair was cut really really short 😧 )had perpetually insisted on no knives or blades as they may create infections! 

I later learned about ‘Sycosis Barbae’ in medical college and marveled at how on earth a non-medical man and a father knew about such things nearly 60 years ago.

Cut to the chase, my barber finished trimming the duck tails and the sides in a few minutes.

He must have felt guilty doing so little and said, “Should I remove the hair from the ears too, Sir?”

I too felt that my haircut took record time for the shortest one, and suggested, “ And the eyebrows too and the nose….. and the mustache also”

The whole episode took less than 5 minutes or so!

I gave him a 500 rupee note and he returned 330 bucks; maybe the wife was right - I spent the 170 rupees on nothing!!

I pondered as to why when you are in your sixties, the hair via the nostrils and the ears … not to mention the eyebrows grow faster and longer than the scalp hair  …… at least in some men!

Some of my friends and classmates have had PRP (platelet-rich plasma therapy) and hair transplants for bald heads; somehow, being natural is good enough for me. 

Except for some dyeing …. Before dying! Haha.

BOWING STRAIGHT IN VIOIN

                                      

Straight bowing in violin 

 

Teachers in music advise practicing violin with straight bowings. Is it really possible?

When you watch the great players of the last century, they kept the bow straight so that while playing at the tip of the bow, the right-hand moves away from the body.

In this century, most advanced players do not in fact bow straight!

I feel that absolute straight bowing is not always possible. A bit of rounding happens at the tip. 

By straight bowing, the principle is to keep your contact point of the bow and string at the same point at all parts of the full bow. 


Methods to ensure straight bowing of the right arm are as follows:

1. Mirror practice - commonest method. 

There are 2 components to it. A long mirror with an end-on frontal view of the player shows the right elbow to the string. This helps to keep the alignment of the bow to the string being played on.  

The side profile view on the mirror is the one that really shows the straight bowing of the right arm. But this is difficult to see in the mirror when one is playing from the notes. Long slow bowing, possibly scales may help in this profile view of the right arm.

2. Commercial appliances on the violin to keep bowing between a narrow area through which the bow is forced to be straight. w.

3. Looking at the distance between the bridge and trying to keep the bow parallel to it.

 
4. Looking at the bridge with the left eye from a height above and angled from the left, the view is not parallel. So I nowadays watch the contact point at practice keeping it constant. 

5. Another way is to ensure the arm ( above the elbow) does not move for the lower half of the bow; the elbow opens up like a pocket knife ( at the elbow joint) for the upper half of the bow.

6. Hand pronation is useful while at the tip of the bow to keep it straight (good tone too)

7. Practicing leaning against a wall is sometimes useful (to prevent excessive backward movement of the arm).

                         HAPPY STRAIGHT BOWING!

COOLING (ANNAN) RAJAIAH

 COOLING (ANNAN) RAJAIAH

Cooling Annan was a bachelor who worked in the railways. He used to look a bit like the hero in Tamil movie Server Sundaram - nagesh! This, with black moppy hair, sides of hair clipped,  spoke really fast, very humorous, black cigarette coated lips and nicotine stained finger tips. He was of average height probably 5'4" , measuring maybe 70-72  kg,at the most.

His passion was music. He used to come home during last and final practice before services, on the way to dress rehearsal when I was very young and used to take me 'doubles' for the practice on his green moped  This was because my father was very strict with my spending too much time outside studies ( I any way used to kill time with street cricket, marbles, tops, kits, football, etc). As I grew up, I used go go on my own to practices for Christmas and Easter services always with his new compositions.

Music was inbuilt in him. He used to write music, cyclistyle it .No xerox those days. Music was handwritten by him. Music was either original or even Jim  Reeves . But he used to split the music and write for piano, 1st, 2nd violins, guitars, etc.

During practice just before  performance , he used to quickly  add music runs in semiquavers ,.... new ones for the first violins. He used to hum the notes and write them from his thoughts. This is a quality of Beethoven, Bach, Mozart, et al. He of couse did classical music too.

He had a relative lady the Mrs Mary aunty who used to write lyrics for nativity, passion, crucifixion, etc. I had occasionally seen her in choirs, but those days I was too young to know her. ( # Mrs Christy Christopher has clarified further on Mrs Mary Lazarus Aunty.  'The lyricist was Mrs. Mary Lazarus. An accomplished lady herself. A Tamil pandit, who taught many overseas missionaries to speak and read Tamil. She was teaching at Holy Cross School. Also, the State Director for guides and scouts in Tamilnadu. Amazing lady and a great social worker.')

His team was Rajasingh Theodre annan the accordionist, Rajasing Samuel annan,1st Vio ,me with him, Charlie Annan - violin ..... Manickam Samuel annan- second violin. He used to bring Wilfred Forbes a famous violinist / xylophonist from Chennai- who is the best violinist I have seen in real life till today. Cooling Annan's pianist for great occasions was Mrs Noble. But he played piano almost all the time if he was not conducting. 

He  was the church organist in St Christopher's Church in Trichy . He formed after  many years a group called Carolers, in my 5th standard. I know it as I have a picture of myself playing first violin in shorts and sandacs.  My farther declined to stitch full trousers or get bkack shoes just for one occasion for me.

His early days were in the movies,  they used to say. Which probably was the reason why it was so lively. He used sometimes brought in drums, guitars, double bass . His knowledge of chords was phenomenal . He played a mean piano-accordion also.  He had a characteristic music signature of quicks runs in sequences, relying heavily on violins on high octaves, with dissonant chords.

In church, after the songs, during the sermons he used to slip out and smoke cigarettes.  But stay within earshot . Pastors before closing generally decreascendo   He used to breeze into the church to the piano on time for the offertory hymn.

He being an artist and a bachelor did not think much about money. Money was least on his mind, like most of the pioneer musicians 

He used to conduct in light yellow coat,  black pants and a black bow  for the  Carolers  group  The service every Christmas,  called the Candle light Service used to have catholics and protestants together ❤️  with both denomination  Bishops attending .

Till 1970 ,my PUC, I used to play for him.  Once I joined the medical course, I had no contact with him . People from Trichy used to say he was proud that his Ginger as he used to affectionately call me, became a doctor.  Last  I met him was when I went to Trichy, for a lecture . I visited him at home, he was not well. His music books had been put together in headings and painted.  He gave me one of each. And I knew I'd never see him again

One does not recognise greatness when one grows up in  the presence of an uniquely exceptional person. But as you grow up, it is important to know and recall every moment with that person and cherish it, as you may never walk  with such a talented person on earth again .

To me Cooling Annan in music was an enigma, a most unforgettable character , a Dr Fenn in music!

John Thanakumar 

INTERNATIONAL WOMEN’S DAY - The best gift for women!

 INTERNATIONAL WOMEN’S DAY - The best gift for women!

All over the world International Women’s Day is celebrated on 8th March! 

Allow me first of all to wish all my feminine friends, and relatives all the very best in life for you! ❤️🙏

Life is not possible without women. According to 2021 statistics, 49.5 % of the world's population is made up of women. Being almost equal in number, women must be treated equally in all walks of life.

First of all, those who were born with sisters know very well that women are not the weaker sex. Girls even at a young age are brighter in studies, can stand arguments well and stick to rules, and are more disciplined than boys as they grow up. 

At least my sister did - she is brighter, smarter, and can advise better in situations than me. After my parents passed away, she readily took over the role of my mother and I seek her help for the most important decisions in life.

So sister becomes the first friend and playmate. Unlike many male friends who readily agree with you every time, a sister can be highly critical of the mischievous situation one can get in and take a corrective course by complaining to patients very early! This may not really be appreciated at that time by us, but when you ponder later on, sisters can decide quicker on what should be done by the book!

When you get married, the wife takes over. She looks after the children, cares for the husband, and advises regularly amicable, critically at times too! A good wife is like a sounding board. She is all ears to your problems in confidence, and can guide you in an amicable way! 

Women are generally non-confronting like most men and can be diplomatic. They are more patient, and courteous.

I always feel that if your relationship with your sister and wife is good, respectful, and considerate, you will respect women on par with men.

But traditionally women were designated to household activities, looking after the children, caring for the husband, and catering to the joint-family needs. The husband was the sole breadwinner, brought food to the table, and hence formed the head of the house.

But as we know, times are changing, as they must! In most households nowadays, both the husband and the wife work to make ends meet. So the duties of looking after the children, and doing the chores at home are all shared. Hence the man knows that the woman is equal to him in his heart and head. This is most important in the outlook of society.

We are indeed proud that our President is an accomplished lady who has written a nice article in TOI today about the role of women in our society. She has mentioned that the social mindset should encourage a smile in a girl and help her to move on in life.

It is true that there are more women surgeons, lady dentists, veterinary surgeons, women commercial and jet pilots, auto drivers, bus drivers, astronauts, lawyers, engineers, judges, police, top entrepreneurs, and top CEOs of hospitals and corporates. 

Knowing that the incidence of women and men is almost equal in the world, it is only fair, we treat them equally at home and at jobs. We must give them equal facilities for education, to choose their own partners in life, to decide on what jobs they want to do, and to share all our jobs and opportunities with them.

Progress and mindset take time, but let me assure you that we are headed in the right direction! 

That will be the best gift, progress with a changed mindset, you can give to a woman!

BICYCLE RIDING AS A HOBBY AFTER 55 YEARS OF AGE

 BICYCLE RIDING AS A HOBBY AFTER 55 YEARS OF AGE

‘BICYCLING IS PART OF THE FUTURE! THERE IS SOMETHING WRONG WITH THE SOCIETY THAT DRIVES A CAR TO A WORKOUT AT THE GYM’.  BILL NYE, US Scientist

This blog is dedicated to Mr. Nagarajan of Lantrasoft who has motivated me toward this hobby!

My wife and I had been through Scandinavian countries recently on a holiday. We were impressed at the number of cycles on the road in Copenhagen far outnumbering the cars. Cycles were used everywhere for commuting, pleasure, and transportation. People of all ages were on bicycles. In fact, the only motorized 2-wheelers we saw on the road were only the food couriers.

The first question that comes to your mind as you read about cycling as a hobby is - is it for me? Will I fall down and hurt myself?  

Most people will agree that provided you do not have any major illness concerning your heart or neurological or joints, it is perfectly safe for you to take up cycling. If you still entertain any doubts, it is probably better to consult a physician before you take up this hobby.

What are the advantages of cycling?

1. It is certainly an exercise that is faster than being on the treadmill. Plus it gets you outdoors. So you see more of the world at a slower pace than from a car / motorized vehicle. 
2. It works as a weight loss tool. The slow exercise keeps you fit.
3. The heart is one of the organs to be affected in the older age group. Cycling keeps the circulation moving and the lungs working,  thus helping to maintain the heart in a fairly good condition
4. Undue weight gain can be associated with old age. Cancer can occur in the obese and old age. By reducing obesity, cycling can avert cancer.
5. Cycling keeps your muscles in good shape, strength, and tone. So it keeps you strong for your age.
6. Cycling is done in groups, family, Rotary, neighbourhood, or church. So it gives you the company of many others with the same hobby.
7. Cyclo-thons are arranged to highlight various causes by companies. By taking part in them, you complete the required distance, and you have a psychological sense of achievement, more when you get a certificate and medal at a senior age.
8. Cycling is also good for your brain. It keeps you alert on the road, to the vehicles around you, about the potholes, and also to avoid the stray dogs on the prowl!
9. Cycling after a while as a hobby is a sheer joy! Nothing compares to the joy you experience as the wind on your face, the braking to pass others go past, being alert all around you, and finally looking at the distance you have covered at the end of your cycling!

What do you need to get started?

1. Motivation from the inside is the first one. Whatever you may read, you have to be convinced that this is good for you and that you need it. This is vital to keep the cycling habit a constant and consistent one.
2. A good cycle is the most vital priority. Cycles for exercise and pleasure are different. Cycles are individualized. It is best to visit a good cycle shop with a budget. Cycles are hybrid and off-road types. Hybrids are cycles that have a suspension; this is optional. If you are only going on the road for exercise and pleasure, the ones without suspensions are good enough.
3. Accessories are as vital. A helmet, goggles to keep the dust particles off your eyes, good rechargeable front and rear lights, a loud bell/horn, a bright light-reflective jacket, a face mask to keep the dust off your mouth, a water bottle, a cycle air pump and a pouch for keeping money / your mobile with a downloaded app for measuring your distance and time as well as for playing music as you journey on the road. Cycling shorts have inbuilt padded seats for comfort. Gloves for riding too add to the comfort.
4. I have also rigged up a video camera to the helmet to take videos hands-free, of the journey when I need one. This is optional naturally.

How do you get started initially?

1. Get a professional cyclist or an enthusiast to adjust your seat height which should be at your hip level with only the tips of your toes touching the ground.
2. Join a group of cyclists in the neighborhood if there is one. 
3. Choose your time for the ride. I prefer the early morning time when there is minimal traffic on the road. My preferred time is too early to permit me no companions to ride with.
4. Ride short distances on good roads first.
5. Increase your distance first and then duration later over months. 
6. When you are happy with your hobby after a few months, seek a professional cyclist's advice to increase your speed too.

HAPPY CYCLING!

YOU ARE WELCOME!😊😁