Sep 11 - Indian Airforce

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With this motto let us deliberate on how tochoose the right food which is one of the keyingredients to our fitness.Wg Cdr GS BishenEvery day we are faced with abundance of foodand nutrition information and choices. Whether itis maintaining a healthy diet while eating at yourfavourite restaurant, navigating the shelves at yourlocal grocery store or fuelling up for an upcoming 5km run. Making the right food and nutrition choices isa necessary part of everyone’s daily life.Eating healthy, eating right is all about beingan informed consumer. First and foremost we mustfigure out whether we ‘live to eat’ or vice versa. Healthis man’s biggest concern in today’s day and age inorder to balance the pressure of work and family. Abalanced diet is when we have all the nutrients likeproteins, carbohydrates, fats, vitamins and minerals inright amount. But right eating is the kind of food ourbody needs to keep our weight in proportion to ourbody.Goal: Peak operational readiness, 24x7 at anyplace.Road Map: Maximise efficiency with a healthybody and mind.“The army marches on its stomach”.NapoleonSo does the Air Force... (My personal take)It is extremely important to be aware of the foodswe eat, their nutritional value and why and how it isgood for us. Most of the food that we consume losesits nutritional value due to over cooking or excessiveuse of spices. Therefore we must be very strong willedso as not to consume foods only suiting our taste buds.We must choose to have foods, the nutrient values ofwhich are suited to our body shape, blood type andage. Every individual’s nutritional requirement isdifferent from the other. Therefore no one should copythe other person or follow just any diet plan which issuggested in the news papers and magazines. Wemust consult a specialist or read up on our body typeand then only plan what is good for us.We are very fortunate to be in a country like ourswhich is so rich in agriculture. We produce almost allthe fruits, vegetables, cereals and dairy products on alarge scale throughout the year. Even poultry is veryreadily available in every part of the country.Getting fresh foods throughout the year, isit self a boon. In foreign countries freshfruit and vegetables are very rare4 Aerospace Safety S e p t e m b e r 2 0 <strong>11</strong>INDIAN AIR FORCE
and expensive due to extreme weather conditions.We must value such availabilities and make theright use of them. I recall attending a talk by anutritionist from UK in late 90’s at Taj Main, Mumbai,who said that a country like ours in general, followsa great diet which is so nutritive. A meal whichincludes chapatties, dal, vegetable and curd isextremely healthy and probably very commonin all <strong>Indian</strong> homes. These things are not readilyavailable abroad. They have bread which is bakedwith maida (refined floor not so healthy) and meatwith an occasional salad as their staple diet.The problem here is we do not value what wehave. A breakfast should include a cereal with milkand fruit or chapattis with some green spread oregg. Do not try to have things which are difficultto procure and assume that they may be healthy.Even inexpensive things may be equally healthylike having chapattis instead of brown bread orMuesli, dates instead of hazelnut or dry fruit. Oursalads and fruits should not be topped with heavydressings.Parties are a regular feature in the Services,but its not handled well by many especially if itsrepeated a couple of times within a short span oftime. Choose your drinks according to your taste,preferably do not mix or change drinks, keep withinlimits. Have light snacks like cut salad with dips. Ifyou know its going to be a late night, avoid having aheavy dinner. Eat food that is easily digested like ricewith a single gravy dish. Remember your stomachis not a dustbin, so do not gorge on rich party foodinstead be very particular in what you are going totreat your Tummy with, so that you do not get upwith acidity and heart burn next morning.Tips for a Healthy Diet Breakfast is a must, even if you have an earlymorning take off. Grab a couple of toasts with yourmorning cup of tea, even left over chapattis fromprevious night should do. Help yourself prepare / cook meals if needarises. Do not depend on others. Home cooked food is the best option unlessthere is no choice at all. Chapatties are better than bread since they aremade of whole wheat flour. In between snacking should be avoided, insteadhave plenty of seasonal fruits. Avoid having fruit juices, since they have a highsugar content. Be careful of the timings of your meals, a latedinner should be avoided. There should be a gapof minimum two hours between dinner and sleep.Food does not digest well if you sleep immediately.Therefore, a night walk is recommended.Some easy and healthy cooking tips. Wash your vegetables thoroughly in potassiumpermanganate water especially during the rainyseason. Microwave or steam chopped veggies beforefrying. Use spices and seasoning in a limit since theyonly increase blood pressure and other commondiseases. Use homemade chutneys without oil ratherthan pickles as add-ons in your meals or even assalad dressings. A lightly fried chana (roasted), puffed rice(murmura) in a little oil with seasoning makes agood accompaniment not only with evening tea butalso with drinks. Avoid red meat, lean meat is healthier.Each one of us wants to be physically fit andmentally satisfied. If we eat right, we will remainhealthy, if we are healthy it’s easy to take on any taskassigned to us at our work place. Therefore bewareof what and when you eat, bring awareness of thesame to your family me mbers and colleagues.Eat right, keep fit, look young, work well and feelgood. A healthy body harbours a healthy mind, bothequally important to maintain excellence in ourwork output. We can collectively maintain our peakoperational readiness with highest safety standards.-Wg Cdr GS BishenINDIAN AIR FORCE 2 0 1 1 S e p t e m b e r Aerospace Safety 5
Page 8 and 9: Sqn Ldr Sanjeev Wazir6 Aerospace Sa
Page 10 and 11: Wg Cdr V MathurIn the interest of f
Page 12 and 13: Sqn Ldr A SangwanHow often do we fi
Page 14 and 15: “Yoga practice every day for 20 t
Page 16 and 17: Wg Cdr K Goswamisafety” has becom
Page 18 and 19: Wg Cdr A MullickPositive attitude i
Page 20 and 21: The Air Force would have to expose
Page 22 and 23: Wg Cdr SK SinghIt was a hot and hum
Page 24 and 25: Wg Cdr V Puttanna22 Aerospace Safet
Page 26 and 27: Sgt BK KarThe consequences of an in
Page 28 and 29: Sgt Chetan ChauhanWe all have heard
Page 30: Sqn Ldr Uttar Kumar28 Aerospace Saf
Page 34 and 35: ON21 Jan 11, Flt Lt KL Parthasarthi
Page 36 and 37: ON 11 Jan 11, Flt Lt P Bhati 28506
Page 38: It is a win-win situationCONTRIBUTE

Sep 11 - Indian Airforce

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