G for Genetics : Change your Diet, Change your Mind

They say you are what you eat. I’ll take that a step further - you are what your grandfather ate.

We tend to use blanket statements to blame our genes. But how our genes affect our life depends on how our lifestyle affects our genes.

Nutrigenomics is the leading field of research that tries to find the link between our genetics, how they choose to ‘express’ i.e; show up in our lives - good or bad, and our lifestyle factors. The thing with lifestyle factors is that it has turned into a catchall terms for many things. Many medical experts are unable to advise beyond ‘include exercise and change diet’.

Dare I say that as Indians, we have the immense fortune of belonging to a culture that not just paid attention but attached a premium to living a certain way and has prescriptions for almost every activity.

Let's be honest, anyone can give you a diet and guidelines on what to eat. But what will really determine the final choices you make at the grocery store and in the kitchen will be determined by forces larger than rational arguments - your cultural background and most importantly your food memory.

Food has a powerful evocative effect on your memory because it ties so strongly with your sense of smell and taste. While this may seem like a disadvantage, in reality this is the biggest strength. The real way to incorporate new changes in your life is by harnessing this very power - and building new 'food memories'.

Let’s look at a top few of the top tips that have great impact :

1. Top antioxidant rich ingredients to add to your diet : Pistachios, Prunes, Walnuts, Local berries - your new best friends - enjoy them, savour them.

2. Eat the rainbow - each colour of fruit and veggies bring a special kind of carotenoid, phytochemical, fibre, flavonoid, flavour, texture, taste and goodness.

3. 30 mins of activity everyday - helps fight wrinkles, improve metabolism and strengthens bones.

4. Early rising - helps you catch the morning sun - your source of Vit D, fresh air, peace of mind and calm.

5. Plastic, synthetic fibres are not exactly your friends. They carry the most amount of toxins that enters your food and can be carcinogenic

6. From cleaning agents to personal care products - going toxin free is important to lead a clean, sustainable lifestyle.

Also included below my top recipes of anti-oxidant rich foods :

1. Prune and Pistachio Bread :

   Ingredients

   • 3/4 cup sifted coconut flour

   • 3/4 cup fine almond flour

   • 2/3 cup very finely ground pistachio nuts (or pistachio flour)

   • 1/3 cup arrowroot or potato starch

   • 1 teaspoon baking powder

   • 1/2 teaspoon baking soda

   • 1/4 teaspoon fine salt

   • 2/3 cup coconut or cane sugar

   • 1/4 cup vegetable oil (such as grapeseed, olive, or coconut)

   • 1/4 cup freshly squeezed lemon juice

   • 1/4 cup maple syrup

   • 3/4 cup cold water*

   • 1 teaspoon vanilla extract

   • 1 cup confectioners' sugar

   • 2 tablespoons lemon juice

   • chopped pistachio nuts, if desired

   Instructions

   • Preheat your oven to 350F and line an 8" square or springform round pan with parchment.

   • In a large mixing bowl, whisk together the flours, pistachio nuts, arrowroot, baking powder and soda, salt, and sugar. Separately, whisk together the oil, lemon juice, syrup, water, and vanilla. Add the wet ingredients to dry, and whisk together till the batter is smooth. Immediately pour the batter into the baking dish and transfer to the oven. Bake for 45-50 minutes, or until golden brown.

   • When the cake is ready, allow it to cool for a few hours on a wire rack. When it's room temperature, whisk together the lemon juice and confectioners' sugar. Pour the glaze over the cake and spread it gently with a spatula, if needed. Top with chopped whole pistachio nuts. Transfer the cake to the fridge and allow it to set for another 2-3 hours (or overnight). Cut and serve!

2. Antioxidant Almond Bhakri

   Ingredients

   1. 1 cup Almonds

   2. Buckwheat Flour 2 tbsp

   3. 2 tsp Ghee

   4. Salt to taste

   5. Ghee for greasing and cooking

   Instructions

   • Peel the almonds

   • Grind to a paste

   • Mix with flour, salt, ghee and make a dough

   • Turn into 6” rotis

   • Cook on tawa till both ends are nice and brown

   • Enjoy with sabzi and chutney

3. Antioxidant Guava Sorbet

   Ingredients

   1. 2 Cups ripe Guavas

   2. 1 Cup Prune Syrup

   3. 1/2 tsp Lemon Juice

   4. Mint Leaves

   Instructions

   • Combine all ingredients except mint and and bring to a boil.

   • Simmer

   • Cool and blend with mint leaves in liquidizer

   • Sieve and pour in a shallow container and freeze.

Enjoy!