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  • Green Leafy Vegetables: A NEGLECTED GOLD MINE

    In Food On 11 August 2017

    People have been eating leafy greens since prehistoric times. Dark green leafy vegetables are great sources of nutrition required by the body.   It is dense in Vitamins like A, C, E and K, and many of the B-vitamins. These vegetables also contain an abundance of antioxidants and photochemical that protects cells and plays an important role in safeguarding our health.   They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol.   Many varieties of greens are available in the markets%u2014the most popular green leafy vegetables are turnip greens, spinach, and fenugreek.   Now let us understand the local green leafy vegetables available for the land of Goa. Although these vegetables are easily available and loaded with nutrients, in this era of technology we are forgetting our rich resources and opting for the chemically produced products. We must get back to our roots and consume the food of the land.    1. Talkulechi Bhaji        Talkulo [cassia tora] is a monsoon wild leafy vegetable abundantly grown on roadside during the mirg [the period before monsoon] arrives. This vegetable is being consumed by all Goans as it has healthy and medicinal properties. The edible part of this plant is the fresh tender shoots. Its plucked the same way tea leaves are plucked.   Local name:  Talkulechi bahji [Goa].   Sanskrit - Chakramarda, Taga Bengali & Oriya - Chakunda Gujrati - Kawaria Marathi - Takala Tamil - Tagarai  Telugu - Chinnakasinda  Malyalam - Chakramandrakam, takara   Botanical name: Foetid Cassia / Cassia tora linn [Cassia tora commonly known as Foetid Cassia, belongs to family Leguminosae].   Importance: According to Ayurveda the leaves and seeds are acrid, laxative, antiperiodic, anthelmintic, ophthalmic, liver tonic, cardio tonic and expectorant. The leaves and seeds are useful in leprosy, ringworm, flatulence, colic, dyspepsia, constipation, cough, bronchitis, cardiac disorders. Its leaves, seeds and root are used in folk medicine, primarily in Asia. It is believed to possess a laxative effect, as well as to be beneficial for the eyes. Cassia Tora also helps by removing intensive heat from the liver and improving vision, moisturizing intestine and easing the bowels. Great help for losing weight as well.   2. Drumstick Leaves            Drumstick leaves are abundantly grown all over India. It is used mostly as medicinal herb and leaves are the most nutritious part of the drumstick plant.   Local Name: Shewga chi bhaji / maskha chi bahji   Botanical name: Moringa oleifera Lam (Moringaceae)   Importance: The leaves are the most nutritious part of the plant, being a significant source of B vitamins, vitamin C, pro vitamin A as beta-carotene, vitamin K, manganese and protein among other essential nutrients.   Moringa is used for anemia, arthritis and other joint pain (rheumatism),asthma, cancer, constipation, diabetes; diarrhea; epilepsy, stomach pain, stomach and intestinal ulcers; intestinal spasms, headache, heart problems, high blood pressure, kidney stones, fluid retention, thyroid disorders; And bacterial, fungal, viral and parasitic infections. Also used to reduce swelling, increase sex drive (as an aphrodisiac), prevent pregnancy, boost the immune system and increase breast milk production.   3. Vaalchi Bhaji          Local name: Vaalchi bhaji   Botanical Name: Basella alba/ Malabar spinach Vaalchi bhjaiis locally grown in Goa is a fast-growing, soft-stemmed vegetable, mostly leafy is consumed. Basella alba bears thick, fleshy, broad, oval to heart-shaped leaves all along its vine length. Basella rubra features pink or purplish stems and pink color veins running in the leaves.   Importance: Fresh leaves, particularly of basella rubra, are rich sources of several vital carotenoid pigment anti-oxidants such as ?-carotene, lutein, zea-xanthin. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes. Its thick, fleshy leaves are a good source of non-starch polysaccharide, mucilage smooth digestion, bring reduction in cholesterol absorption and help prevent bowel movement problems. It is also loaded with iron, potassium and vitamin A & C.   4. Koddukeachi Bhaji / Koddu Bhaji         Local name: Koddukeachi bhaji /kuddu bhaji   Common name: Silver Cockscomb, Flamingo Feather   Botanical name:  Celosia Argenta/ Celosia   Importance: It grows abundantly wild in monsoons. Its use as a vegetable is common in some parts of Maharashtra & Goa. Ayurvedic physicians recommend the seeds of this plant for treating kidney stones. Flower and seed is astringent, haemostatic, ophthalmic, parasiticide and poultice. It is used in the treatment of bloody stool, haemorrhoid bleeding, uterine bleeding, leucorrhoea and diarrhoea. Beta-carotene: extremely high in leaves; vitamin E: medium; folic acid: high; ascorbic acid: medium; calcium: medium; iron: medium; protein: 4.7%. Leaves contain also amaranthine (betacyanin), oxalic acid (ca. 0.2%) and phytic acid (ca. 0.12%).      5. Colocassia Leaf     Local Name: Taro / Aalu leaf   Botanical Name: Colocasia esculenta   Importance: Taro is one of the finest sources of dietary fibers. They carry high-quality phyto-nutrition profile comprising of dietary fiber, and antioxidants in addition to moderate proportions of minerals and vitamins. Tender leaves have significant levels of phenolic flavonoid pigment antioxidants such as ?-carotenes, and cryptoxanthin along with vitamin A. 100 g fresh taro leaves provide 4825 IU or 161% of RDA of vitamin A. Altogether, these compounds are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids helps protect from lung and oral cavity cancers. It also contains good levels of some of the valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.   Further, the corms provide healthy amounts of some of important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. Taro Root likewise helps with irritability, reduces blood pressure, helps prevent cell damage, helps you to safeguard from colds and flues, aids in skin rashes, nausea, as well as aids you to control cholesterol, builds strong bones, as well as supports thyroid function.  

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  • Eat right while Bodybuilding

    In Health Tips On 11 August 2017

    When it comes to bulking up on sheer solid muscle, diet is the single most important part of your overall bodybuilding program. You can work out all you like, but if you%u2019re not following the proper diet, you will never achieve your dream body. Use the following muscle building tips in your journey to bulking your body: Fish Consuming fish like salmon, tuna and sardines will give the body the essential proteins and fatty acids like Omega 3, which aid in the muscle-building process. Beans & Vegetables Beans and vegetables are important sources of fiber and protein and are critical for muscle growth. Kidney beans in particular are a very nutritious choice as they provide nearly 14 grams of both protein and fiber per cup. Oatmeal & Sweet Potatoes Oatmeal and sweet potatoes contain slow-burning carbohydrates that are necessary to fuel and sustain muscles. WaterStaying hydrated is paramount to building your physique. Those building up their body are recommended to drink at least 6-8 litres of water per day. Egg Whites These are one of the purest forms of protein in the world. Egg whites are also a significant source of vitamins and minerals. Moreover, they contain very few carbs. 

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  • Diet Tips for Corporate Executives

    In Health Tips On 11 August 2017

    Stress and work pressure coupled with a sedentary lifestyle and unhealthy eating habits are taking a heavy toll on body and mind. Only a healthy body and mind can contribute positively at work and it begins with what we put in our bodies. At Diet Dr Clinic we have developed very simple yet effective programs to help our clients make permanent changes in their dietary habits. With our approach, we don%u2019t just advise what foods to eat and what foods to avoid. We provide a step-by-step program that teaches you how best to eliminate your bad eating habits and at the same time nudge you on a path to healthier lifestyle choices. Main Benefits of our Corporate Program: Learn about the 10 eating habits which will make a big difference to your weight and health. Achieve permanent weight loss through permanent changes in diet which will help keep weight off even once you quit the program. You don%u2019t have to count calories. You will simply learn how to eat for the right reasons. Achieve good health without getting overwhelmed or making drastic changes all at once. Enjoy a renewed zest for life with a better workplace performance and higher efficiency.

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  • MY NEW YEAR’S RESOLUTION ---------> WEIGHT LOSS!!

    In Festive season tips On 09 August 2017

    Is your new year%u2019s resolution weight loss too?   Are you following an old method to lose weight by eating less calories and exercising more? In the past, in order to lose weight fast, people would follow a low calorie diet.  There are many medical practitioners and dieticians that are still following the low calorie method. Due to this concept, many people started downloading the calorie app to keep track of their calorie intake in order to lose weight.   The truth   Studies have documented that 95% of the people who ate fewer calories did not lose weight. To lose weight you have to eat right. Eating less or low calorie which is not nutritive or wholesome will make you gain weight for e.g. A diet coke has zero calories as compared to an apple which has 80 calories, now if you go by calories, diet coke would be a great option in comparison to apple. But in reality, the apple will not only provide you good nutrients but will also lead to weight loss due to negative calories (as the apple requires more food energy to be digested than it provides)   How do I lose weight right way? Is this what you are thinking?   The solution   Do not follow low calorie, crash diets, fad diet and rigorous exercises. In order to lose weight, firstly focus on the nutrients required by your body.   The mantra is to focus on the right proportion of Carbohydrates, Protein, Fats, Minerals and Vitamins. a)      Complex digestible carbohydrates such as grain products (preferably whole grains) such as bread, rice, cereal as well as fruits, vegetables and low fat dairy foods. b)      Fats: Mainly essential fatty acids (omega 3 and omega 6) E.g. Nuts (almonds, walnuts), seeds (chia, hemp, flaxseeds), sardine, salmon, soyabean etc. Good fats such as coconut oil, desi ghee, avocado and egg yolks. c)      Protein: Complete and High biological value such as Fish, poultry, whole egg.   ?         Secondly, hormones play an important role with regards to our weight. Some foods release fat burning hormones and some foods release fat storing hormones. One of the most important foods that play a role in regulating hormones is fat. Many of us think that by eliminating fat or eating boiled food we are one step closer to our weight loss target. But the truth is one has to eat fat to burn fat. You need to incorporate the right type of fat in order to move the stubborn fat. Fat is good for you and for your metabolism.  Good fat in nuts and seeds [restricted amounts] will not make you fat and cause weight gain.   ?         And lastly, one can only lose weight if their body is in happy state. You all must be wondering what does that mean. It%u2019s very simple "happy state of body" is when there are no deficiencies or diseases. One can lose weight and fat percentage only if these two factors are absent. Before working on your weight loss resolution, make sure to check your parameters regularly like Vitamin D3, Vitamin B12, Calcium, Haemoglobin, Blood Pressure, Diabetes etc. These parameters decide if your body is in a healthy and happy state. In order to respond to the attempt of right weight and fat loss, your body therefore needs to be disease and deficiencies free.     So before working on your new year%u2019s resolution, make sure to focus on these 3 important things for a drop in waist size. 

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  • Let your heart beat longer

    In Health Tips On 09 August 2017

    1.Eat fibre rich food. Include vegetables, grains like jowar, bajra, oats, and brown rice in your regular diet. 2.Have enough antioxidant foods regularly like green tea, different colored fruits, and vegetables. 3.Have essential fatty acids like omega 3 and omega 6 rich foods. Including walnuts, almonds, flaxseeds, melon seeds, pumpkin seeds and fish will benefit the heart. 4.Blend of right oils like sesame, mustard, olive, coconut, rice bran are good options to chose from. 5.Cut down salt intake as excess salt can increase pressure which can increase the risk of coronary heart disease. 6.Monitor the alcohol content as too much can affect the heart muscle and increase the blood pressure. 7.All those who are overweight should definitely look at reducing weight and fat content of the body. 8.Processed foods are not only high in salt content but also there is loss of vitamins and minerals in these foods. So fast foods and processed foods are expensive both for pocket and heart.

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  • A-K: TIPS FROM FAT TO FIT

    In Health Tips On 09 August 2017

    The A-K tips are put up in an alphabetical order so that it is easy for you to remember.    Always sit down to eat: Don%u2019t eat on the move or while cooking / watching TV / reading. Always sit down at one place to eat and don%u2019t get up till you finish eating. Chew the food properly: Eating slowly and chewing properly is an efficient method of cutting down on consumption of food. It also helps in easy and proper digestion of food.   Eat all meals: Don%u2019t skip any meals. Skipping meals can lead to hunger pangs which can further lead to overeating.  Go for smaller treats: Instead of buying family packs, buy smaller packs. You will probably polish off a big packet because it is open.  Ideal weight is the key to a healthy life: Invest in a weighing scale and keep a regular check on your weight. Try to maintain an ideal weigh throughout your life.  Keep your mind positive: you are more likely to lose weight if you keep imagining how great you will look when you will be slim. This is one of the keys to achieving and maintaining a state of fitness and well being.

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  • Customized DNA diets and their health benefits

    In Health Tips On 09 August 2017

      When you hear about diet based on your DNA, it almost seems like an unimaginable concept, but in the field of nutrigenomics, the diet is exclusively tailored to reflect your genetic profile. How does nutrition and diet affect our genes? How do our genes affect the body%u2019s response to nutrition and diet? These are the two primary questions that drive nutrigenomics to study the correlation between genes and nutrition. A nutrigenomics diet is customized to meet the specific needs of your genes. Take for instance; when it comes to metabolization of vitamins, many people do not require extra vitamins or supplements whereas those who are prone to vitamin deficiency may need to consume these to fulfill their dietary needs.   Maintaining a quality diet plan not only contributes to good health, but is also related to the prevention of disease. When a person is free of any disease, it doesn%u2019t necessarily mean that they have good health. Hence, to avoid getting plagued by disease, one must exercise regularly to remain fit and eat the right foods to remain healthy. According to nutrigenomicists, the right nutritional choices can boost your body%u2019s genetics deficiencies and help in sustaining good health for the future.

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  • DNA Diets: How and What to eat for your DNA

    In Health Tips On 09 August 2017

    The study of Nutrigenomics revolves around these two primary questions: How nutrition and diet affect our genes and how do our genes affect the body's response to nutrition and diet? With genetic testing and personalized DNA diets becoming the latest approach in the field of health and nutrition, the way we eat will be determined by our genes. With this new knowledge, we are able to choose the right types and amounts of nutritional ingredients for our diet and the correct exercise regimens for a healthier lifestyle.     <font data-blogger-escaped-style="font-family: " helvetica="" neue"="" ,="" "arial"="" "helvetica"="" sans-serif;"="" face="" sans-serif"="">Although genetic analysis may establish that there is a variation of genes in our body, a customized diet plan will optimize our genes' strengths and boost their weaknesses enabling us to lead a healthier life. The specialized DNA diet is not based on guesswork as it relies on our genetic profile to assist in strengthening the body. So experience the remarkable work of DNA diets, only if you decide to follow it religiously.  

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  • Know your cooking oils.

    In Food On 09 August 2017

    While oil is an important ingredient in cooking, not many of us are aware that in our journey to good health, cooking oils play an important role. As much as we should know the healthy oils, it is equally necessary to know the oils to avoid.  Though it may come as a surprise, there are good enough reasons to avoid vegetable oils like sunflower, safflower, canola, soya bean oil and corn oil. We will tell you why! Let us look at some of the important reasons to avoid these oils:   Vegetable oils like canola, soya bean oil, corn oil, sunflower and safflower are genetically modified which makes them unhealthy. These oils are best avoided. What makes them unhealthy is - during the extraction process of these oils, the seeds are subjected to extremely high temperatures,that alters their chemical structure. This results in a complete loss of all the vital vitamins, minerals and fatty acids. It also negatively impacts the taste and flavour. To understand the bad influence of such cooking oils, it is important to know that fat is a major component of every living cell in our body, not merely fat cells as is commonly thought! Therefore the quality of fats in the food impacts the efficiency of body cells. To prove this, let us look at the way Canola oil is extracted, Canola oil is extracted from a toxic seed called rapeseed. Harsh chemicals are employed during the extraction process in a bid to make it healthy for the heart! Vegetable oils contain omega 6 fatty acids in increasing levels. Overdose of omega 6 results in inflammatory diseases in our body. There is an increasing risk of conditions like Type 2 Diabetes, Obesity, heart diseases, asthma, IBS and Rheumatoid Arthritis with consumption of vegetable oils. Those with the condition could experience worsening of the condition if they continue to use vegetable oils. Healthier cooking oil options: Often, we have faced questions if oils from seeds or nuts such as groundnut or sesame are healthier than vegetable oils. To clarify, Groundnut, sesame and mustard oils, found easily in India,  have the right combination of omega-3, omega-6 and omega-9.Even though there is an evident shift towards canola, soya or rice bran, it is wise to use groundnut, sesame and mustard oils. The filtered varieties of these oils are recommended rather than the refined ones. Coconut oil is the magic oil for body, skin and hair. This is because of its unparalleled anti-viral and anti-fungal properties. Research has also proved  that  consumption of coconut oil helps improve key risk factors like Total, LDL and HDL cholesterol, and offset heart disease. Tap into the unique fatty acid structure present in clarified butter or desi ghee, which is an option we wish to highlight. Desi ghee is a healthier option because it targets the obstinate fat from the body and helps mobilize it. So it's time to take stock of the oils stacked in your kitchen cabinet and replace them with healthier options.

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  • Role of Vitamins in Health

    In Food On 09 August 2017

    Vitamins are essential nutrients that play a role in promoting health and preventing diseases. Everyone is aware of the importance of the vitamins for normal function of all the body system. Vitamins affect how our digestive system works, how our muscles work and grow, how good our eyesight is, how well our heart and nervous system functions, as well as how well our hair and nails will look. It is safe to say that only with appropriate and balanced level of the vitamins can we function properly. When person considers need to take vitamin supplements, it should be primarily underlined that one should satisfy vitamin needs through healthy and well balanced diet. So, it is important to maintain good and well balanced food intake to satisfy nutritional needs in a natural way. Only in cases of certain situations or medical conditions there is need for supplementing vitamin needs for example for babies and preschool children, pregnant women or adults over 50. Excess use of supplements: Supplements are beneficial if taken in an appropriate dosage. High doses of Vitamins can cause toxicities that damage your liver, kidney and other organs and tissues in your body. There is no use of taking extreme doses of vitamin supplements and expect wonders. Even contrary, high dosages of certain vitamins can be harmful for person. Vitamin A, Vitamin D, Iron, Zinc and Selenium are particularly toxic in high doses. Large amounts of Vitamin B6 and Fluoride also have harmful side effects. Taking more than 2000 mg of Vitamin C, for example, may cause diarrhea gastrointestinal problems, and is not recommended. High doses of Vitamin A can cause serious liver problems, and condition called fibrosis creation of excessive cell tissue.   Another important problem that can show up when person uses vitamin supplements is negative interaction with drug therapy that person must take. For example Vitamin D supplements can interfere with therapy for high cholesterol. In all cases when person is under therapy, it is necessary to consult physician before taking any vitamin supplements. In order to assure you are benefitting from the Vitamin supplements, it is also important to ensure to take them properly. It really makes a difference if one takes vitamins with room temperature water, instead of with hot or cold drink. It is also beneficial if person doesn%u2019t have tea or coffee after taking vitamin supplements. Also, it is important to follow any instructions that come with supplements. For example, if instructions say to take vitamins after the meal, it is advisable to follow it. Only instructed use of vitamin supplements will assure its proper effect.   

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  • NUTRITION TIPS FOR PCOD

    In Health Tips On 09 August 2017

    n endocrine disorder that prevents ovaries from releasing egg each month, resulting in cyst like formations inside or outside the ovaries. In simple words it is outcome of Hormonal Imbalance.SIGNS AND SYMPTOMS OF PCOS Irregular or absent menstrual periods. Scalp hair loss [Alopecia]. Darkening of skin around the neck and shoulder joint Infertility or reduced fertility. Calcium, potassium and magnesium: These are needed for the production of insulin, egg maturation and follicle development in the ovaries. It also helps relieve period pain and Premenstrual Syndrome (PMS). Calcium is abundant in kale, broccoli, spinach, and also in herbs like thyme, oregano and basil. B - Vitamins: Green leafy vegetables are rich sources in all B-vitamins like B2, B6, which strongly alleviate PCOD symptoms. Sources are spinach, amaranth, methi, lettuce, asparagus, raddish, turnip etc. Strictly say NO to:   Caffeine: Excess of this triggers the inflammation, affects the insulin which contributes to PCOD also interferes the production of Progesterone. Processed Foods , Food additive, colors, chemical flavors and preservatives in ready to eat foods such as salami and ham stimulate certain fatty acids [Prostaglandins] that trigger inflammation.

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  • Nutrition tips for women in general

    In Health Tips On 09 August 2017

      Women have different daily nutritional requirements to men. In terms of a balanced diet, there are some simple rules to follow like getting your five-a-day, including three servings of whole-grains and choosing more fish, poultry and less red meat while opting for low-fat dairy foods. The intake of the right kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.   What you eat has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you%u2019ll find it much easier to stay slim, control cravings, and feel energetic all day long. One of the main ways to ensure you have an energetic day is by having a healthy and well balanced breakfast. In case you feel hungry during the day, snack on NUTS. Nuts are little nutrition nuggets %u2013 packed with essential fats, vitamin E and B vitamins. A small handful daily will give you energy and keep your hair and nails in good shape.   The two minerals that women tend to fall short on are: Calcium and Iron.   Bone up on calcium Women are at a greater risk than men of developing osteoporosis, so it%u2019s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.   Iron your diets Many women don%u2019t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.   Besides this, supplying the body with antioxidants and Vitamins (Mainly A, C and E) may be beneficial in relieving the results of oxygen stress in women and menopause symptoms.     Glossy hair, strong nails and glowing skin may be signs of a great beauty regime, but the importance of a great diet shouldn't be underestimated.   

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  • Nutritional Guide for Marathon Runners

    In Health Tips On 09 August 2017

      If you are taking a challenge this year, be it 10 k, 21 k or 42 k, whether you are first time runner or have been running marathon, getting a nutrition plan in place will help you complete the race notFollowing points should be considered with regards to right nutrition: 2. Small Frequent Meals: It is important to consider what you eat entire day. Small, frequent, nutritious wholesome foods will make sure you don%u2019t deposit the food into fat but instead your muscle utilizes it. 4. Whey Protein: Make sure to have whey protein either in processed form or natural form within 15-20 minutes of run. Whey protein will help in recovering from training and will replace the amino acids that have been scavenged and thereby reduce the muscle breakdown. 5. Include Beetroot Juice Before Run: Including beetroot juice 2 hours before run increases the oxygen capacity and makes you run faster.   6. Don%u2019t Have Cheat Meal After The Long Run: After the long run the body is in the phase of exhaustion. It is important to emphasize on recovery and fill the body with nutritious foods like cottage cheese, smoothies with fruits and nuts, soups with different colour vegetables etc.

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  • MIRACLE BOOSTERS FOR KIDS: POWER UP HEIGHT, IMMUNITY & VISION

    In Child nutrition On 09 August 2017

      Parents will always be concerned about their children. During the growing years, parents get apprehensive about issues such as immunity, height and eyesight. You can use some of these accessible foods in your diet which will make them stronger and healthier.   SOME OF THE FOODS INCLUDE:   IMMUNITY BOOSTERS: School going children tend to fall sick at times by catching some illness from school. Repetitive occurrences of falling ill cause the immune system to weaken. Immune system boosting foods include: Mushrooms, almonds, wheat germs, yogurt, spinach, sweet potato, broccoli, etc. Some tips to make a healthier meal include adding wheat germ to flour to make chapattis; mixing sweet potato and spinach with potato to make cutlets.   HEIGHT BOOSTERS: Your height depends on your genes and can be altered by external factors, diet and exercise to a specific extent. The height is determined by the Human growth hormone (HGH) which is secreted by the pituitary gland. Certain foods are able to enhance the human growth hormone secretion which can also help to increase height. A balanced diet inclusive of fish, eggs, milk, legumes, almonds, dairy products, sea foods, avocado, etc. are essential during adolescent years. Similarly foods like spinach, broccoli, pumpkin, peas, etc. are rich in minerals like magnesium, phosphorous, chlorides, iron and manganese. For eg. Soya beans can be used to make cutlets or filling in kathi rolls can be really beneficial during the growing years as it is rich in protein.   EYE SIGHT BOOSTERS: Exposure to the TVs, Computers and mobile phones, weaken the eye sight of children. Eye problems left untreated can worsen leading to serious problems. A balanced lifestyle with lots of exercise and good nutrition can protect children from eye strain and related eye issues. Foods rich in Vitamin C, Vitamin E, %u03B2 Carotene, Lutin help to prevent cataracts and macular degeneration. Spinach, broccoli, tomato, carrot, pumpkin, bell peppers, eggs and oranges can be consumed to improve the eye sight.   DIGESTION BOOSTERS: In today's world, children are plagued with digestive problems. Although digestive problems such as bloating, gas, diarrhea, constipation, and even inflammatory bowel diseases can stem from a horde of reasons, ultimately it comes down to bad or irregular eating habits.   Foods like curds, buttermilk, yogurt (contains probiotics i.e. %u201Cgood bacteria%u201D which are good for the bowels) can be really beneficial for the digestive system. Natural laxatives like papaya, banana, spinach, and pear can be added to your diet to provide relief from constipation. Also water is a simple remedy to relieve your digestion and constipation problems, so make your children drink enough water every day.

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  • Let Food Be Your Medicine & Not Medicine Your Food

    In Health Tips On 09 August 2017

    In today%u2019s world of fatigue, stress, anxiety, migraines, heart disease, cholesterol, etc., the way we eat, how much we eat and what we eat matter. Good nutrition is considered a big part of a healthy lifestyle. The role of food and nutrition in health is a valuable tool that can support many medicines currently in use to rid people of the large number of diseases plaguing them today. A well-balanced meal is translating into smarter ways to eat for health.   Of course, all foods are functional because they provide varying amounts of nutrients and energy to sustain growth or support vital processes. However, a class of foods called Functional Foods, are generally considered to offer additional benefits that may reduce the risk of disease or promote optimal health.    Some foods are said to be inherently functional foods, such as:   Green Tea, which has antioxidants, has chemo preventive effects. Garlic which has sulphur therefore it has cancer chemo preventive, antibiotic, anti-hypertensive, and cholesterol-lowering properties Dairy Products are one of the best sources of calcium, an essential nutrient which can prevent osteoporosis. They also contain probiotics which improves intestinal microbial balance. Flaxseeds which contain omega-3 fatty acid reduce total and LDL cholesterol as well as platelet aggregation. Tomatoes contain lycopene which is good for cancer prevention and has antioxidant properties. Fish, particularly Salmon, contains omega 3 fatty acids, has cardio protective effect. Fenugreek has active constituents like saponins, dietary fiber, amino acids, which help lower blood sugar.     Eating the right amounts of the food in the right combination and at the right time can give positive results and cater to your body needs in order to function optimally. One needs to ensure that they take the right guidance from a professional to know which foods are suited to their body and which are not.

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  • HARMONISE YOUR HEALTH

    In Health Tips On 09 August 2017

    We are increasingly interested not only in what we eat and drink, but in how our diet might be affecting our general health and well-being. It has long been recognized that dietary deficiencies and imbalances can cause serious medical conditions. Remember the stories from your school days about sailors getting scurvy on long voyages, until an early nutritionist worked out that adding limes and lemons to their diet would eliminate the problem? That was nutritional therapy in action. Life span, health, immunity, energy, metabolism, complexion, strength, enthusiasm, mental and emotional clarity are all adversely affected by food. Actually, you are what you digest and assimilate, and you become diseased by the foods that your body does not digest. People are plagued with many illnesses, primarily due to unhealthy dietary choices. Even those who have an interest in eating well are overwhelmed by the myriad of temporary popular views; these must be juggled with eating habits deeply ingrained in us from childhood. Here are some basic eating guidelines which have been tested and proved over thousands of years which we should try to cultivate in our eating habits Do not confuse thirst with hunger. Many times people confuse thirst with hunger. Grab a glass of water before eating anything in between meals. You might be just thirsty and not hungry. Try to eat at almost the same times every day for the digestive system to function efficiently. Last meal should be two hour before going to sleep. Sit down when eating and eat in a peaceful environment (that means no TV, reading, heated discussions, etc.). There is a relationship between mood and food. People tend to eat wrong foods like brownies, chocolates, pizzas etc when emotionally upset. Try to indulge in some activity like dancing or cycling and distress your mind. Don't over eat just because it%u2019s tasty. Overeating causes problems like indigestion, acidity and creates toxins in the digestive tract. As much as possible, eat fresh and seasonal foods.   These dietary changes may feel like sacrifices in the beginning, but your optimum health and longevity is worth it. In understanding why diet is such a factor in optimum health, we can stay inspired to make these lifelong changes and reap many benefits at all stages of life.

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  • FOODS FOR HEALTHY LIVER

    In Health Tips On 09 August 2017

      Some super foods which could be included in your diet are:     Cruciferous Vegetables: Crucifers contain vital phytonutrients to help your liver neutralize chemicals. Broccoli, cabbage, cauliflower and daikon, a root rich in phenolic compounds that could prevent the formation of carcinogen in your stomach in response to foods made with hydrogenated oils and sodium nitrite. Avocado: A vital source of monounsaturated fat rich in oleic acid. Avocados contain glutathione, which is an essential nutrient for liver health. <font data-blogger-escaped-style="font-family: " helvetica="" neue"="" ,="" "arial"="" "helvetica"="" sans-serif;"="" face="" sans-serif"="">Olive Oil: Organic oils such as olive, hemp and flax-seed are rich in phenols (the same anti-inflammatory compounds found in berries and apples) which are a great support for the liver. Daily consumption of olive oil supports the liver in decreasing oxidative stress in the body. A toxic liver can lead to inflammatory diseases, such as diabetes, arthritis, high blood pressure, and autoimmune diseases. Without a healthy liver, you may suffer from hormonal imbalances that can cause headaches, mood swings, and depression. So, don%u2019t forget to nurture this amazing organ!

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  • Sports Nutrition for Children

    In Weightloss On 09 August 2017

      Many a times this question pops up in the mind of parents of child athletes: What should my child eat and drink to gain a competitive edge? Active kids and teens play football, cricket, basketball, baseball, volleyball, soccer, tennis, and squash. They participate in the swimming and track teams and sometimes parents even send them to sports camps in the summer. Not only are they full of energy and incredible athletes in their own right but nothing can slow them down except for improper nutrition. Often parents are bombarded with nutrition facts which are confusing and thus they seem misinformed about what foods their child requires for good health and the demands of regular physical activity and athletic competition. Focus on hydration: Dehydration leads to fatigue during exercise. To properly hydrate you need to drink all day. Athletes should have something to drink on them AT ALL TIMES to ensure balanced fluid and electrolyte levels. The more you sweat the more fluid you need to replace. Low-fat chocolate milk has it all for proper post workout recovery: protein, carbs, fluid and electrolytes. If dairy isn%u2019t an option, try chocolate soy milk. Pick nutrient dense foods: Athletes need vitamins, minerals and antioxidants to keep those muscles pumping. Calcium, iron, Vitamins C and D, and B-vitamins can be found in dairy, fruits, veggies, breads and cereals. Pack high-carbohydrate, moderate protein, low-fat snacks such as energy bars, nuts, fruit, peanut butter and bread and fluids. A pre-exercise meal is important to prevent hunger and to supply energy to athletes' working muscles. The night before competition and 2 hours before exercise: focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice). Nutritious foods help to fuel physical activity and thereby help your child play their best. Healthy examples of foods for child athletes include: low-fibre cereal with milk and fruit; a energy bar with yogurt and a banana; a turkey sandwich on whole-wheat bread; a glass of milk and an apple. Opt for foods that are high in carbohydrates and low in fat, sugar and salt. Protein can also be included (just keep the overall amounts relatively small, as protein can be slow to digest). 

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  • Fatigue? Increase Your Ferritin Levels

    In Health Tips On 09 August 2017

    Ferritin is a protein that stores iron and releases it in a controlled fashion. Ferritin typically lies in the cells of the liver (hepatocytes) and immune system (reticuloendothelial cells). When the body releases ferritin, it goes and binds to transferrin. Transferrin is a protein that helps to transport ferrin to where the new red blood cells are made. A serum ferritin test indicates the amount of iron stored in the body. This is a very important test because it helps to distinguish between iron deficiency anaemia and anaemia of chronic disease.  High levels of ferritin: Hemochromatosis, Alcoholic liver disease  Low levels of ferritin: Anaemia, Heavy menstrual bleeding Ferritin parameters:   Normal levels of ferritin are: Male: 22-300ng/ml Female: 22-150ng/ml   How can ferritin levels be increased?   Diet: Iron rich sources   Heme iron: Red meat, chicken breasts, salmon etc Non heme iron: Mainly dark leafy vegetables, beans, rice, wheat, oats, fruits, vegetable, nuts and seeds.   Vitamin C rich sources   Vitamin C increases the absorption of non heme iron.   If you%u2019re consuming a diet rich in iron but your ferritin levels are still low, it may be due to these factors:     Iron cannot be absorbed in the body, if there are medical conditions such as: ?  Crohn%u2019s disease ?  Celiac disease ?  Autoimmune disease and hormonal imbalance    In case of kidney disease, the kidneys are unable to make enough hormones that signal the  body to make red blood cells.  Tannins present in coffee, tea can inhibit the absorption of non heme iron.

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  • NUTRITION FOR WOMEN

    In Health Tips On 09 August 2017

    NATURAL FOODS TO EASE MENOPAUSE Antioxidants play a major role in easing menopause. A selection of micronutrients may be useful as a dietary supplement for protection against the decline of physiological functions caused by age-related oxygen stress.   Vitamin A Yellow and orange fruits and vegetables, papayas, mangoes, oranges, carrots, broccoli especially in the leaves, sweet potatoes, kale, butter, spinach, leafy vegetables and pumpkin.   Vitamin C Colourful fruits and vegetables such as oranges, kiwis, limes, berries (blackberries, blueberries and strawberries), peppers, sprouts, kale and spring greens.   Vitamin E Avocado, nuts such as almonds or hazelnuts and seeds, spinach and other green leafy vegetables, vegetable oils like sunflower and olive oil, wheat germ, whole grain foods, milk and asparagus.   Supplying the above antioxidants may be beneficial in relieving the results of oxygen stress in women with menopause symptoms.   Glossy hair, strong nails and glowing skin may be signs of a great beauty regime, but the importance of a great diet shouldn%u2019t be underestimated.   Some nutrition tips for women:   ?         ADD FRUITS AND LEAFY GREEN VEGETABLES to your daily diet. Also include a variety of whole grains, beans, and other legumes to give you fiber which will fill you up and will keep you going throughout the day. ?         BONE UP ON CALCIUM. Women have a greater risk of developing osteoporosis. Calcium intake is recommended to support bone health. Plant-based sources of calcium include beans, broccoli, kale, brussels sprouts, and collard greens. ?         CUT BACK ON ALCOHOL AND CAFFEINE. Consumption of caffeine interferes with hormone levels and alcohol increases the loss of calcium. Limit alcohol consumption to one glass a day and caffeine to one cup a day. ?         DON%u2019T SKIMP ON IRON. Women lose a lot of iron during menstruation and don%u2019t consume sufficient iron. Boost your intake by eating foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals. ?         EAT THE RIGHT TYPE OF PROTEIN. Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Opt for fish, skinless chicken and turkey, low-fat dairy and plant-based protein sources, such as beans, nuts, seeds, peas, tofu, and soya products. ?         FAT FOR THE BODY. Essential Fats like Omega-3 and Omega-6 fats produce hormone-like substances called Prostaglandins, which affect immunity and inflammation in the body. Omega-3 fats suppress inflammation, immune responses and blood clotting. Omega-6 fats are also essential for healthy skin, but too much can cause inflammation and allergic responses. For healthy skin we need a balance of both types of fat. Incorporate canned tuna, salmon and sardines for a boost of Omega-3.   ?         GO CRAZY OVER NUTS. Nuts are little nutrition nuggets %u2013 packed with essential fats, Vitamin E and Vitamins B. Nuts make a good snack: a small handful daily will give you energy and keep your hair and nails in good shape.      

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  • Look Gorgeous on Your Special Day

    In Health Tips On 09 August 2017

    As a woman, most of us dream of a perfect wedding, from the way we look to all the arrangements. However, to fix how we look most of us hook up to crash diets and rigorous exercises for answers.  We don%u2019t understand that wrong ways to lose weight by fad diets, crash diets and rigorous exercises will not just add all the weight that was initially lost but will also lead to complications while conceiving.   To lose weight in the right way and to look beautiful on your wedding day, follow these nutritional tips: ?         Anti-oxidant rich foods for the glow and radiance: Include different berries (strawberry, gooseberry), green tea, coconut water, soup of different colour vegetables like pumpkin, carrots, broccoli which are rich in vitamin A,C and E. These foods will revitalize your skin to look softer and younger and protect it from the damaging effects of the sun. ?         High quality protein for healthy and lustrous hair: Foods like poultry, fish, low fat yogurt and cottage cheese can strengthen, promote new hair growth and prevent breakage.  ?         Healthy fats to look young: Essential fatty acids such as clarified butter and virgin coconut oil should be included for a healthy and supple skin. Go for nuts (almonds, walnuts) and seeds (chia, hemp and flaxseed) which are packed with zinc, omega 3 and vitamin E that boosts collagen production, improves blood circulation and acts as anti ageing foods.    ?         Spices for acne free skin: Turmeric, celery, parsley, mint and coriander should be consumed to treat acne.  Its antiseptic and antibacterial properties fight pimples and breakouts to provide a flawless skin.   ?         Hydrate your skin: Keep your skin hydrated by drinking plenty of water, 8-10 glasses a day are recommended. ?         Probiotics for stronger nails and hair: Yogurt and buttermilk nourishes the blood vessels that surround the hair follicle resulting in healthy hair. Nails are made of protein, probiotics provide with amino acids that build healthy, flexible nails.   Follow these tips and see the magic on your skin, hair and nails. 

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  • Common Myths About Dieting

    In Dieting myths On 09 August 2017

    In the era of fast living, people mostly have great desire to stay fit and look young. Every one of us consciously or subconsciously has made their own definition of %u201CDIET%u201D. Dieting has led to many unhealthy misconceptions about weight loss. People are, on an average, not aware or one can say largely ignorant about Healthy and Unhealthy foods, quantities to be taken and which food items to be encouraged and which to restrict. All this mainly depends on an individual's state in terms of his/her body structure, metabolism, life styles, ailments / diseases......   It is good to see, there is tremendous zeal among people to stay fit but for that there is requirement to have correct information about fitness methods and its effects and results. With today%u2019s trend of losing weight I have lot of patients who have the urge to know "Which food items to encourage in the diet and which ones to restrict?" or "What is best suited for me and what is not?" or %u201Cwhat is the ideal weight loss?%u201D.... With this article I am trying to cover the most commonly asked questions:   ?         Does dieting mean an absolute change in the eating pattern and appear weak and look starved? By dieting everybody obviously means, eating less. This concept should be changed. Dieting actually means eating correctly, large quantities of the right foods and small quantities of the wrong foods. When you eat in this pattern there will be no side effects. It is not completely changing the eating pattern, but certain addition of foods to nourish bodies so that they are no deficiencies like anaemia, and being completely fit, far from being starved and weak.   ?         How important is it to exercise for weight loss? Exercise is a fabulous way and meant to relax, tone body and to improve stamina and not exactly lose weight. You might lose few kilos but to get the results it has to be combined with right kind and amount of food.  One needs to understand the right kind of exercise depending upon individual%u2019s requirement, i.e. age, injuries, and lifestyle. Over-exercise which is done to lose weight faster in most cases lead to frustration and injuries. Including the exercise regime is very important and should be done but in moderation and depending on your requirement.   ?         Are foods like mint, lemongrass, cumin seed (jeera), harmful for health? Since ancient times foods like jeera, coriander, mint are been used in daily life.  Even the health practitioners use garlic and onion to lower the cholesterol, methi seeds and bitter gourd [karela] is used for diabetics. Certain foods act as a %u201Cdelicious natural capsules%u201D to detoxify, the body, but to understand that the health professional should know the action of the specific food on individuals body as %u2018One man%u2019s food can be another man%u2019s poison%u2019 %u2013 and  effect of food and drug upon the body differ greatly between individuals.   ?         How many meals should be eaten in a day? Whether you want to lose weight or not but one should have small and frequent meals to keep up the energy levels. This does not mean that you should keep eating the whole day. One should have 3 major meals i.e. breakfast, lunch, dinner and 2 small meals i.e. a mid morning snack and evening snack to keep up your energy levels and to avoid overeating in the major meals.   ?         How much weight does an overweight or obese person should lose? It is not always important to be in height weight ratio. The amount of weight loss depends on certain factors like age, body structure, physical activity, illness. This is best decided by the professional. Lose weight to be healthy and disease free and not starved and malnourished.   ?         Does weight loss means stop eating and drinking and never getting back to normal life? It%u2019s about your entire food habits, lifestyle, sleeping pattern, vitamin intake that influences your weight, skin, hair, nails etc. Everything in moderation is the key. Hard drinks can be taken 2-3 times a week, if you really must, totalling up to 4-5 drinks in a week.   ?         Are there specific foods that help in weight loss? There is no one food that decides weight loss. Losing weight means eating but foods like whole grains, rice, soy beans, fish, milk, curd and eggs, so that you gain in health and lose in weight.   ?         Can the diet which works for one person effects the other person to? There is an ideal diet for a particular type of body constitution. Based on symptoms, your medical problems, your family history of medical problems, your lifestyle, a suitable diet can be designed which will suit your individual needs. The diet has to be designed to increase their energy levels and enhance immunity to handle stress and concentrate better. It is important to first identify body constitution and according to that derive a corrective-eating plan for each individual that covers all meals from morning to bedtime.    With the diet the complaints ranging from chipped nails, dull complexion, dark circles etc. should vanish, and metabolism and hemoglobin should be improved. Healthy foods lead to sound health and these should be started from childhood. Lack of exercise, indulging in routine consumption of fast foods, etc leads to many health problems. The importance of diet in maintaining health should not be ignored. Since diet played a major role in controlling diabetes mellitus, cardiovascular diseases, hypertension, etc, it is important to take regular diet counseling from a professional who can understand your body and design the right diet for you.

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  • Ways to start losing weight today

    In Health Tips On 08 August 2017

     Most of us in the life try to lose weight with our own methods. Are you also one of them who wants to lose weight but aren't sure how to start? Worry no more. Follow my five easy steps to weight loss today. No more delays. No more waiting until Monday or the New Year. Follow these simple and effective steps and you'll get started losing weight today, and keep it off tomorrow.    1. Carry a notebook and a pen. Make sure you write in that notebook!  Every single thing that you swallow should be written in your notebook, preferably as soon as you swallow it. If you finish your daughter's leftover porridge at breakfast, write it down. Sample a cake at friends place? Write it down. Just a 'taste' of the curry you're making for dinner? Write it down! Writing down what we eat and drink forces us to be aware of what we're putting in our mouth. It also gives us an easy way to track our intake and decide what changes we want to make.  2. Ask 'why?' Every time you start to eat or drink, ask yourself one word: Why? Why am I eating this? Am I hungry, tired, bored, stressed, lonely? The correct answer is simple: hunger. If you're not hungry, don't eat. Figure out what you need to do to satisfy that emotion: Take a nap, read a book, yell at your spouse, call a friend -- just don't eat if you're not hungry.    3. Eat to lose. That's right; if you skip meals you won't lose weight. Why not? Because then you'll get so hungry that you snack, or eat more than you want to, or end up feeling miserable and quit right away. Everybody needs to eat and deserves to eat three meals per day. Snacks, too (if, of course, you eat right kind). Wrong ways of dieting just leave you feeling hungry and unsatisfied. A meal should include whole grains, fruit and vegetables, protein and even a small amount of fat.   4. Remember your favorite things. If you've ever tried to completely avoid your favorite food, then completely lost control and devoured the entire bag of cookies, you know what I'm talking about. Stuck on chocolate? Eat one delicious, exquisite piece of high-quality chocolate every evening. Savor that chocolate. Sit down, relax, and do nothing but enjoy the flavor, texture and experience of eating the chocolate. Eat slowly, enjoying every bite. And whatever you do, don't feel guilty. A small portion of your favorite food will keep you satisfied and happy -- and losing weight.    5. Find a part of your body that moves (not your mouth) and move it. Everyone can move something. If you have bad knees you can still exercise your arms or even do water exercises in a pool. Take up line dancing or karate. Walk the dog in the morning before work, take the kids for a bike ride after school, or listen to favorite music while using your treadmill. Even housework can become exercise if you move vigorously enough. There simply are no excuses for not moving.   There you have it: five simple, easy-to-start steps toward weight loss and long-term weight management. Start right now.

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  • eat healthy cook healthy

    In Food On 08 August 2017

    As we hear %u201Ceat healthy%u201D we can only think of munching greens and salads like a cow. Eating healthy food doesn't mean giving up your favourite foods and switching to salads. For healthy eating, healthy cooking is the key factor. Healthy cooking is easy. In many cases, your favourite recipes can be modified so they offer a healthier alternative.   Healthy cooking begins when you are shopping: Choose the low fat version of a food if it exists - for example milk, [less fat milk], cheese, yoghurt, salad dressings and gravies. Choose leaner meat cuts, choose skinless chicken breasts. Try roasted snacks than buying packets of deep fried namkeens, fresh fruits instead of processed foods. It%u2019s a good idea to minimize 'hidden fats' by choosing lean meats and reduced fat dairy products. Processed foods can also have lots of hidden fats. Dietary fats are best when they come from the unrefined natural fats found in nuts, seeds, fish, soy, olives and avocado because this fat is accompanied by other good nutrients.   General suggestions on healthy cooking methods include:   ?         Steam, bake, grill, braise, boil or microwave your foods instead of frying. The food can be tastier by marinating with interesting spices, herbs and baking instead of frying. If you add fats when cooking, keep them to a minimum and use mono-unsaturated oils like olive oil. A little added oil can be a good thing. If you add a little oil to vegetable and legume dishes, it will help your body absorb fat soluble vitamins and antioxidant phytochemicals. ?         Modify or eliminate recipes that include butter or use deep frying method. ?         Avoid using oils and butter as lubricants - use non-stick cookware instead. It is always advisable to invest in a good non stick cookware. ?         Remove chicken skin, which is high in fat.  ?         If you need to use oil, try cooking sprays or apply oil with a pastry brush.  ?         Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.  ?         When a recipe calls for cream as a thickener, use low fat yoghurt, low fat soy-milk, evaporated skim milk or cornstarch.  ?         When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables (such as mushrooms) can absorb during cooking.  ?         An alternative to browning vegetables by pan-frying is to cook them first in the microwave, then crisp them under the griller for a minute or two.  ?         Add extra zing to the food by adding culinary herbs [which are leafy plants , like oregano, tulsi leaves, coriander leaves]that add flavour and colour to all types of meals. In many cases, they can replace the flavour of salt and oil. Herbs can be added to soups, breads, mustards, salad dressings, vinegars, desserts and drinks. Herbs such as coriander, ginger, garlic, chilli and lemon-grass are especially complimentary in vegetable-based stir-fry recipes. ?         Limit your consumption of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf. Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt. ?         Spend a little time on presentation. You are more likely to enjoy a meal if it's visually appealing as well as tasty. ?         Water soluble vitamins are delicate and easily destroyed during preparation and cooking. Suggestions include: Scrub vegetables rather than peel them, as many nutrients are found close to the skin. Microwave or steam vegetables instead of boiling them.  ?         If you like to boil vegetables, keep the vitamin-rich water to use as a stock and do not over boil them.  ?         Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients).   Tips for Eating Healthy when Eating Out !!   ?  As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks [like fresh lime soda or fresh juice] without added sugars.   ?  In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.   ?  Ask for salad dressing to be served on the side. Then use only as much as you want.   ?  Choose main dishes that include vegetables, such as stir fries, kebabs, or pasta with a tomato sauce. Order foods that do not have creamy sauces or gravies   ?  Order steamed, grilled, or broiled dishes instead of those that are fried or saut?ed.   ?  Choose a %u201Csmall%u201D or %u201Cmedium%u201D portion. This includes main dishes, side dishes, and beverages.   ?  Order an item from the menu instead heading for the %u201Call-you-can-eat%u201D buffet.   ?  Choose fruits for dessert most often.   On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, to help you avoid stopping for sweet or fatty snacks. 

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  • THE VACATION FITNESS TREAT

    In Festive season tips On 08 August 2017

    Vacation is a time to unwind, to celebrate and to rejuvenate; most of us take two long breaks. To maintain weight during vacation becomes challenging. Vacations are nice but putting on weight during this time is definitely not so nice. When you travel, you are often forced to eat out at every meal as it can make you put on some extra pounds around the waistline.   The good news is that usually there are healthier options at every restaurant, even at fast-food places. When I say healthier options, you must be visualizing soups and salads. But believe me, you can enjoy much tastier, scrumptious and your favourite foods, by just selecting wisely.   It is possible to enjoy food without packing extra pounds. By following some simple guidelines:   ?  It%u2019s harder to make health food choices when you get too hungry. Also you may pop in several starters without even realizing. Have a bowl full of papaya or 2 apples or half bowl of roasted grams before reaching in to the restaurant.   ?  Look for foods that are baked, grilled or steamed rather than fried or deep fried.    ?  Grilled seafood platter, Sizzler's minus the French fries and rice, veg and paneer tikkas are good enough to keep you happy during your vacation.   ?  When we talk about vacation or festival how can we forget alcohol? But the calories in alcohol and beverages can add up quickly. Wiser idea is to start with smaller drink and in between every drink of alcohol, have one glass of water. Remember that water is the best thirst quencher and it%u2019s calorie-free! Consuming alcohol can trigger dehydration, so drink lots of water. And with regards to cold drinks and packaged juices, try having fresh lemonade, minty lemon, cucumber coolers or iced tea.   ?  A few days before the festivities begin, start watching what you eat. Include a lot of fresh fruits and vegetables in your diet to obtain enough fibre. This in turn will keep your stomach full for a longer time, so that you avoid gorging on calorie- loaded foods.    ?  At a buffet, instead of trying a little of everything, stick to a few healthy choices like salads and lean protein (chicken, fish).   ?  Use smaller plates while eating. Fill 2/3rd of your plate with fruits and vegetables; 1/3rd can be allotted to high %u2013 calorie foods such as sweets or fried starters.   ?  Rich gravies like malai koftas, malai methi matar etc. are overloaded with cashews and pistachios which have a high quantity of invisible fat. Say %u2018no%u2019!

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  • Foods for Gorgeous and Radiant skin

    In Health Tips On 08 August 2017

    With frequent dinners and parties, everyone wants to look their best. But late nights, over-exertion, use of cosmetics and make up, consumption of alcohol and unhealthy food takes a toll on our health and looks.   If you are looking for ways to look radiant, here are a few diet tips you can follow:     Keep your skin hydrated by drinking plenty of water, 8-10 glasses a day are recommended. Consume foods that are rich in anti-oxidants like fruits and vegetables that help kick start your immune system. Include lots of high quality protein for cellular repair, like that found in fish and poultry; low glycemic carbohydrates including colorful fresh fruits and vegetables, beans, lentils and whole grains such as oatmeal.   It%u2019s not necessary to go low fat or fat free. Instead, choose healthy fats, such as those found in nuts, seeds, and olive oil. Avoid the saturated fats found in meats as well as the trans fats (margarine etc.)  as these can be pro-inflammatory and have the opposite of the desired effect . Avoid excessive consumption of heavy, sugary and oily foods. Choose protein-rich foods, such as low fat yogurt or cottage cheese, as the protein will stick with you and help you feel full longer.

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  • Diet to Lose Love Handles

    In Health Tips On 08 August 2017

    Love handles not only look unsightly but cause discomfort when fitting into clothes. Many people struggle to lose love handles by cutting down on meals and exercising vigorously, with little or no results. The key is to eat the right food and follow the right diet plan to permanently lose those bulges at the side of your waist.   Here are some tips to knock off those wobbles:   Avoid snacking at night especially on weekends because we don%u2019t do much activity at night. Since there%u2019s no consumption of energy, the excess sugar results in fat storage under the skin. Cut down on cookies, chips and candies because they contain high saturated fats that cause fat in the body. Reduce alcohol consumption as it contains no nutrients and its all fat, which generally works its way to your belly, sides and back. Clean your shelves off canned, processed and refined foods and instead stock up on vegetables and fruits. Feast on high fiber foods such as oatmeal, beans and whole grains. Foods high in calcium such as almonds and low fat dairy are also recommended. Include citrus, ginger and green tea in your diet.

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  • All about Diabetes (Management through Diet, Super foods and Facts)

    In Health Tips On 08 August 2017

      Diabetes is a common life-long health condition and it is a group of metabolic diseases in which the person has high blood glucose, either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. Diabetes are classified into three groups i.e.-   1)      Type I Diabetes- The body does not produce insulin. People usually develop type 1 diabetes often in early adulthood or teenage years.   2)      Type II Diabetes- is the most common form of diabetes. The body does not produce enough insulin for proper function, or the cells in the body do not react to insulin.   3)      Gestational Diabetes-This type affects females during pregnancy. Some women have very high levels of glucose in their blood, and their bodies are unable to produce enough insulin to transport all of the glucose into their cells, resulting in progressively rising levels of glucose.   It is possible to lead a normal and healthy life by following certain prudent diabetes diet tips, in addition to exercise and prescribed medicines. Here are tips for a diabetes diet that will prove helpful in controlling blood sugar levels:   Make wise food choices: The best tip for a diabetes diet focuses on choosing healthy food options instead of foods full of fats, carbohydrates, starch, sugar, and so on. For example, eat wheat pasta, brown rice and wheat bread instead of eating white rice, multigrain bread and so on.   Limit concentrated sweets: Substituting sugary foods with other healthy alternatives such as fruit instead of ice-cream, fruit juices, desserts and so on.   Limit consumption of alcohol: Alcoholic drinks have no nutritional value, but contain a lot of empty calories which directly leads to weight gain and other complications.   Choose foods with healthful fats: Instead of butter or vegetable oil use olive oil and nuts (almonds, walnuts) which are helpful in lowering chances of heart attack, stroke and diabetes. Avoid fried foods, eat baked or grilled food.   Exercise makes everything better: Exercise reduces the severity of the disease and significantly reduces the risk of long-term complications. Encourage regular exercise for 20-30 minute 3-4 times each week. This can include walking, jogging, swimming, playing sports such as tennis, volleyball and basketball.   Small changes equal big results: you can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight. We as qualified Nutritionist suggest you that losing weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. It%u2019s not too late to make a positive change, even if you%u2019ve already developed diabetes.   Take Care of Your Diabetes Every Day: No matter what type of diabetes medication you use, this will give you excellent tips in taking care of your diabetes every day. We qualified Nutritionists say, most people with diabetes should try to maintain their weight by having a proper diet in a combination and also keep their blood sugar level as close as possible to the level of someone who does not have diabetes by keeping a check on the glucometer on regular basis.   Management of Diabetes through Super Foods:   Here are 10 super foods that will help minimize blood sugar and even throw your disease into reverse. Vegetables: Packed with powerhouse nutrients, vegetables are naturally low in calories, and they're full of fiber, so they're plenty filling.  Fruit: Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, your heart and Diabetes.  Beans: Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. This effect is so powerful that it can even lower your overall blood sugar levels. Cereal: The best food for a diabetes diet focuses on choosing healthy food options instead of foods full of fats, carbohydrates, starch, sugar, and so on. For example, eat wheat pasta, brown rice and wheat bread instead of eating white rice, multi-grain bread and so on. Nuts:  Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar.  Olive oil: Instead of butter or vegetable oil use olive oil and  nuts (almonds, walnuts)  which are helpful in lowering chances of heart attack, stroke and  diabetes. Avoid fried foods; eat baked or grilled food.  Cinnamon. Cinnamon is good for lowering your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. So go ahead and add powdered cinnamon to your whole wheat flour, oatmeal, baked apples, or even chicken dishes.   Some of the Facts and Myths   ?         Myth: People with diabetes should eat special diabetic foods. Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone %u2013 low in fat, moderate in salt and sugar, with meals based on whole grain foods Such as Brown Rice, Wheat bread and wheat pasta, vegetables and fruit.   ?         Myth: Diabetes is not that serious of a disease. Fact: If you manage your diabetes properly by keeping a regular check-up of your blood glucose level, proper exercise and eat healthy and functional food, you can prevent or delay diabetes complications.   ?         Myth: Eating too much sugar causes diabetes. Fact: Type 1 diabetes is caused by improper insulin-production by cells of the pancreas, which is unrelated to sugar consumption. Type 2 diabetes results from the body's inability to respond to insulin normally. Although the tendency to get type 2 diabetes is genetically inherited in most cases, eating too much sugar (or foods with sugar, like candy or regular soda) can cause weight gain, which can increase the risk for developing the disease.   ?         Myth: Insulin cures diabetes. Fact: Taking insulin helps manage diabetes, but doesn't cure it. Insulin helps get glucose out of the bloodstream and into the cells, where it can be used for energy. This helps keep blood sugar levels under control, but taking insulin doesn't correct the underlying cause infact healthy diet in proper combination can work.   A well qualified Nutritionist can guide you in a better way and clear all misconception related to diabetes so that you could climb the ladder of success. Here in our diet clinic we give a tailor made diet which is in a proper combination of nutrients and we provide functional foods that will help naturally in curing the diabetes from the root.                                        It's not about your diabetes %u2014 it%u2019s about your life

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  • Foods that make you look younger

    In Fitness On 08 August 2017

    Growing older is inevitable but looking old is not. What you eat has a big impact on how you look, especially as you grow older. Eating right can cut down years from your body and face. Here are some of the anti-ageing foods that will help you look youthful and healthy:   Greens & Seeds: They are rich source of calcium and also aid in bone preservation. Fish: Fish is a good source of protein leptin, which controls your appetite to prevent you from over-eating. Oily fish like salmon contain high levels of Omega 3 fatty acids which fight wrinkles. Beans: Proteins, minerals and vitamins are plentiful in beans, which contribute to keeping the whole system healthy. Dark Chocolate: Dark Chocolate contains a generous dose of anti-oxidants that keep the skin youthful and vibrant. Tomatoes: This is an anti-oxidant that gives the skin more collagen, prevents sagging and reddening of the skin. Strawberries: They are potent anti-oxidants with a good Vitamin-C content that boost the production of collagen fibers that help the skin remain smooth and firm. Apples: Eating two or more apples a week has been known to reduce the risk of heart disease. The peel has a high anti-oxidant content.

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  • Teach them young and watch them grow healthy.

    In Child nutrition On 08 August 2017

    The key to eating healthy in terms of children is attaining the balance between taste and nutrition. The best part is that one doesn%u2019t necessarily preclude the other.   Healthy eating can stabilize a child%u2019s energy, sharpen their minds and even out their moods! TV commercials and movies popularizing junk food, as a result, getting kids to eat well seem impossible. There are however, steps that parents can take in order to instill healthy eating habits in their kids thereby avoiding mealtimes from turning into a battle zone. Encouraging kids to eat healthy at an earlier stage can make a huge impact on their lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.   Ideally, children should eat at least 5 meals a day. So, snacking is necessary to prevent your child from feeling famished at lunch or dinner time. But it is important to ensure that they snack healthy! Snacking can, in fact, help your child get the adequate nutrients and prevent them from feeling irritable. In the case of picky eaters, snacks provide the necessary nourishment in between meal times.   Consider these nutrient-dense foods:   Fruits: Encourage your child to eat a variety of fresh fruits over fruit juice.   Vegetables: Serve a variety of fresh vegetables-especially dark green, red, orange vegetables, beans and peas.   Grains: Choose whole grains, such as whole-wheat bread, oatmeal, quinoa or brown rice.   Dairy: Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.   It is essential to note that every child requires, on a daily basis, macronutrients like Proteins, Fats and Carbohydrates along with Micronutrients like Vitamins (Vitamin A, B, C and D) and Minerals (especially Iron and Calcium).   Health Tips for Kids:   Sugars (white sugar, brown sugar, corn syrup, honey) supply a large amount of calories, with little nutritional value. Foods like candy, soft drinks, jams, and jellies so should be restricted in diet. Encourage your child to drink six to eight glasses of water each day. Regular exercise of about 20-30 minutes 3-4 times each week is a must. This could include walking, jogging, swimming etc. Allow your child to have special foods or desserts only on special occasions and not on everyday basis. 

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  • Tone your body by toning your diet

    In Health Tips On 08 August 2017

    We all know that working out is a great way to getting that fantastic chiselled body. However, a common error is to assume that just working out will give you the desired results. Studies indicate that in order to achieve a healthy body only working out is not the solution. You need to eat right as well. Diet plays a vital role in reaching a weight loss goal. Research proves that weight loss is 70 % diet and 30% exercise. So if you are thinking that an hour in the gym qualifies a generous chunk of red velvet cake, then you will be spending many hours in the gym with little effect.   Know your facts! Your body%u2019s metabolism is a complex series of biological interactions which systematically break the food into food chains and components with enzymes and reactions. You need the right amount of proteins, carbohydrates, fats, vitamins and minerals in order to make your body work for you. While exercise can help in speeding metabolism, increasing lung capacity, and strengthening muscles, it will not be able to do much if you are not eating right to make the change happen in your body. In fact it may have an adverse effect as a result of excessive intake of sugar, binge eating, and cause serious deficiencies and dehydration.   Healthy workouts Exercise is a fabulous way to tone your body and to improve stamina. Exercising smartly can have umpteen benefits that will give you an overall feeling of wellness. While exercising you must keep in mind that you are not meant to lose weight through exercise but you are meant to tone up and lose fat. Too much exercise can have adverse effects such as loss of muscle, decreased bone density, and ultimately lead to injuries. It is vital that you top up all the nutritional loss during exercise with the right foods. Healthy food choices will give your body the energy it requires to burn the fat and make it function more efficiently. Giving in to the misconception that you can eat whatever you like as you will burn it in the gym will only lead to disappointment and heartache. An hour on the treadmill will burn approximately 300 calories, so think twice before you indulge in a slice of pizza which roughly contains about 600 calories. Irresponsible eating, especially after exercise, is a sure shot way to put on extra weight.   Eat right to look great When you decide to embark on the journey to wellness, you need to factor in two of the most important components %u2013 balanced diet and moderate exercise. Sticking to just one will only make the journey harder, longer, and more frustrating. Every body is different with its own unique requirements depending on genetics, lifestyle, and composition. What you required as a child is very different from what you require in your middle age. Similarly an athlete%u2019s dietary requirements are far different from a corporate employee. Therefore it is imperative to get a good dietician who will be able to identify your unique set of requirements and put you on a diet plan that caters to your specific needs.   The right diet will get you there There is no contesting the fact that the right diet plan can work wonders for your body. A balanced and nutrition filled diet will give your body the fuel it needs to work harder, become stronger and eliminate the toxins and fats it has been storing all this while. When you are working towards losing weight you need to eat the right kinds of food that will work for your body rather than those that will get stored up as fat. A dietician will prescribe a set of foods that act as power foods or super foods that actively aid in weight loss by fooling your system into thinking it is full and keep your metabolism working even after you have stepped off the treadmill.  

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  • BEAT THE HEAT

    In Food On 08 August 2017

    Scorching heat and exorbitant humidity leads to low energy levels, lack of appetite and dehydration at the end of the day. In such climate, our body needs cooling foods that will keep us hydrated and our energy levels stable. So this summer, add these following foods in your diet and beat the Indian summer heat!!   ?         Curd: This is one of the traditional foods used by Indians to cool the body during the summers. It is good for our gut flora and the bacteria present in it have the capability to destroy the ulcer forming bacteria. It also aids in digestion and boosts immunity.   ?         Kokum:  It is a small, dark purple plum found only in India. This is commonly consumed in a juice form and helps prevent dehydration, replenishes electrolytes and improves appetite.   ?         Coconut water: Tender coconut water is a rich source of natural electrolytes during the summers. This potassium rich drink will keep your energy levels stable and will keep you hydrated.    ?         Herbs (Mint and Coriander): Herbs are well known cooling foods and will keep you hydrated. They are filled with antioxidants which will protect the body from damaging effects of the sun. You can add mint or coriander in most of the smoothies and juices. You could also include a mint or coriander chutney and benefit from this cool food.   ?         Fruits (Watermelon, citrus fruits like orange, sweet lime): Watermelon is the most common fruit relished in the summers. Likewise citrus fruits like orange, sweet lime are also excellent choices this summer. They are rich in antioxidants, vitamins and minerals which will take care of your skin while simultaneously cooling your body.   ?         Vegetables: Just like fruits, vegetables also aid in hydrating the body and replenishing the nutrients. Vegetables such as cucumber, tomatoes, lettuce, cabbage and zucchini are considered soothing vegetables in this scorching sun.   Drinks and Smoothies to Hydrate Yourself in Summers!!   Dehydration can lead to fatigue, dizziness and headache. Since it is very easy to get dehydrated during the summers, one should keep hydrating themselves often to avoid any problems. Water is the best hydrating drink but you can also hydrate yourself with flavoured infused water, coconut water, buttermilk, fruit shakes, lassi, flavoured milk, cold coffee, flavoured iced tea etc.   You can also hydrate yourself with these easy to make chilled smoothies to beat the Indian summer heat!!   ?         Electrolyte Booster Smoothie: Put together tender coconut water, apple, amla juice, mint leaves, grind together and strain. Coconut water is the best hydrating drink during the summers because of its wonderful cooling properties. It is packed with electrolytes and essential minerals which help keep the body well hydrated.   ?         Coolant Smoothie: Grind watermelon, mint, ginger, lime, parsley, fennel seeds, together in a mixer and strain. Watermelon will keep you hydrated and fresh throughout the day. Lycopene present in watermelon helps to protect against sun damage.  Cool it and benefit from the antioxidants present in this delicious fruit.     The ultimate aim of eating right during the summer is to provide ample nutrition and to keep your body hydrated. This will ensure better health, skin, stable energy levels and will keep you fit this summer.

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  • FOOD SAFETY MEASURES

    In Food On 08 August 2017

      Clean: Always wash your fruits and vegetables, hands, counters and cooking utensils.   Separate: Keep raw food separately. Germs can spread from one food to another.   Cook: Cook foods for the appropriate length of time and at the appropriate temperature to kill pathogens.   Chill: Put fresh food in the refrigerator right away. Store food at the proper temperature.   Important: Do use safe water and raw materials.     Eating a Balanced Diet   Celebrating World Health this month, let us provide some insight on food safety measures and how to ensure you are eating healthy!   A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.   At the core of the balanced diet are foods that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. The following are essential parts of a balanced diet: Fruits: Besides being a great source of nutrition, fruits make quick and tasty snacks. Vegetables: They are primary sources of essential vitamins and minerals. Dark, leafy greens (Eg. spinach, kale etc.) generally contain the most nutrition and can be eaten at every meal. Grains: All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. Proteins: Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Dairy: Dairy products provide calcium, Vitamin D and other essential nutrients. Opt for reduced-fat of fat-free chesses, milk and yogurt. Oils: Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet.   HEALTHY EATING TIPS 1. Fill up on colourful fruits and vegetables. 2. Eat more healthy carbohydrates and whole grains. 3. Enjoy healthy fats & avoid unhealthy fats. 4. Put protein in perspective. 5. Add calcium for strong bones. 6. Limit sugar and salt. 7. Bulk up on fiber.  

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  • Eat the right food for a Better Body

    In Fitness On 08 August 2017

    Choosing nutritious food helps your health in several days.    Firstly a fiber rich diet, with lean proteins and healthy fats keep you feeling full on fewer calories. Secondly, antioxidants present in healthy food offer several health benefits.   Here are some of the healthiest foods you can eat for heart health, weight loss and healthier skin.   Salmon %u2013 Omega-3 fatty acids in oily fish-such as salmon and boost your skin%u2019s defenses against UV damage. Watermelon - With high water content, watermelon is a good source of Vitamin C and also contains anti-oxidants. Tomatoes %u2013 They are rich source of lycopene, protect the skin against ultra-violet rays and keep the skin firm and youthful. Pomegranate %u2013 This fruit is full of anti-oxidant, and helps prevent heart disease, Alzheimer%u2019s and cancer. Oatmeal %u2013 Rich in fiber, eating oatmeal daily could result in a 5% drop in bad cholesterol. Lentils %u2013 They are fabulous source of iron, protein and dietary fiber. Spices %u2013 Usage of certain spices such as paprika, turmeric and others in your food, can fight a number of illness from cancer to Alzheimer%u2019s.

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  • NUTRITION AND MEDICINE GO HAND-IN-HAND

    In Health Tips On 08 August 2017

    You are what you eat! Food should be organic and as fresh and natural as possible %u2013 then it will taste good and also be healthy. In today%u2019s world of fatigue, stress, anxiety, migraines, heart disease, cholesterol, etc. are all directly linked to the way we eat, how much we eat and what we eat. Good nutrition is considered a big part of a healthy lifestyle.   The body requires carbohydrates, fats, proteins, vitamins, and minerals to maintain healthy organs, bones, muscles, nerves, and to produce hormones and chemicals that are necessary for the proper function of organs. In the case of various diseases like diabetes, osteoporosis, thyroid problems, it is seen that the conditions cannot be adequately controlled by medication alone. In fact, diet and exercise play a major role in keeping the body fit and healthy. Heart disease, for instance, can sometimes begin early in childhood but then this process can be slowed down or even reversed if an individual decides to make healthy changes in their diet and lifestyle.   Treating ailments with prescription medications can address the symptoms but in order to change or override the forces that drive these diseases, diets and a healthy lifestyle have proven to be a must especially in today%u2019s world. Although exercise and diet changes are considered as simpler strategies, there have been a series of muddled messages thanks to the advancements in technology, familial advice and people trying to sell products, as well as sound bites and media spins! It is therefore necessary for a professional to be consulted in order to tackle the problems related to disease management and even weight management.    Prescription medicines have a place in modern medicine and are effective in containing disease once they emerge. But if it%u2019s possible to avoid disease altogether, through diets and by implementing lifestyle changes as well, then wouldn't it be better to inculcate these into your daily routine so that you may live a healthier and happier life?  

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  • Eat Right during Pregnancy

    In Health Tips On 08 August 2017

    Being overweight or underweight can lead to miscarriages, hormonal imbalances, fertility issues and increase risk of complications in pregnancy. Thus, aim for a balanced diet and maintain a healthy weight with a body mass index of 19-25. A healthy pre pregnancy diet will help you conceive without complications. Understand which nutrients are the most important in the pre pregnancy diet:   Folic acid: Folic acid consumed before and during pregnancy can help prevent birth defects of your baby%u2019s brain and spinal cord which can lead to varying degrees of paralysis, incontinence, and intellectual disability. Sources: Lentils, dried beans and peas, dark green vegetables (broccoli, spinach, turnip greens) and citrus fruits.   Calcium: Preparing for pregnancy includes building healthy bones. If there is not enough calcium in the pregnancy diet, the foetus may draw calcium from the mother's bones, which can put the mother at risk for osteoporosis later in life. Sources: Milk, yogurt and cheese   Iron: Iron is an important element in the pre pregnancy diet because if the mother is anaemic; this can be passed on to her baby. Building iron stores helps prepare the mother's body for the needs of the foetus during pregnancy. Sources: Heme iron: Meat, fish and poultry. Non heme iron: Dried bean, peas, lentils, pumpkin seeds, nuts, whole grains and dark leafy vegetables.   Also with the right nutrients, make sure you do not miss on any of this pregnancy super foods:   ?         Eggs: Eggs are rich in choline, which promotes your baby%u2019s brain health and overall growth while preventing neural tube defects. Eggs even contain omega 3 fats which are important for both brain and vision development.   ?         Whole grains: whole grains are important during pregnancy because they are high in fibre and nutrients including vitamin E, selenium and phytonutrients  (plant compounds that protect cells)   ?         Colourful fruits and vegetables: eating plenty of green, yellow, red, orange, purple and white fruits and vegetables ensures that you and your baby get a variety of nutrients.     ?         Water: Hydrate yourself well. Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema and dizziness. This is especially important in the third trimester when dehydration can actually cause contractions that can trigger preterm labour.

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  • POST PARTY DETOXIFICATION

    In Health Tips On 08 August 2017

      During the party season, there's no doubt that, there are one or more occasions when you eat a little more than you should. So how you can undo the damage done by a holiday meal or a party so that it doesn't have such a negative impact on your body weight? Detoxification is the answer!   SOME SIMPLE TIPS TO FOLLOW;   Consume a Protein- Rich Breakfast because protein fills you up and keeps you satisfied, ultimately reducing your overall calorie intake.  High fiber breakfast, such as oatmeal or almond butter toast help to regulate the system and fills you up. For your main meals opt for a non-starchy veggies like broccoli, spinach mushrooms, carrots, cauliflower and bell peppers. These are rich in fiber and water which means they will fill you up without filling you out. Enjoy skinless poultry, fish or tofu with at-least 2 cups of antioxidant-rich veggies. And if your body craves for starchy carbs, round out your detox dish with a fist-sized potato or 1/2 to 1 cup cooked quinoa. Green Tea is rich in antioxidants and also contains catechins, an exclusive antioxidant that enhances liver functions. Packed with Vitamin C and natural enzymes, lemons and oranges kick start the digestive tract by transforming toxins into easily digestible material. Not only do they remove toxins from the body, but also burn body fat. Exercise helps the lymphatic system to get rid of toxins. This is also the best way to press the reset button after a night of splurging. Spare at least half an hour for a run or a brisk walk to get your heart racing and blood circulation in good motion. Proper hydration is always essential, but it's specially so after a night of indulgence. Drinking water is an excellent way to flush the body of toxins. Drink plenty of water, preferably warm water, all through the day for better metabolism and great results.   OTHER TIPS   Avoid Sugar: Post festivities, your body is dealing with excess sugar, so try to give it as much plain fluids you can. Say no to oily food: Cut back the amount of oil in your meals. Instead of frying, try baked or grilled dishes. Go for a fiber-rich and protein-laden diet. Say no to Salt: Potassium is helpful for getting rid of the day-after puff. to get your fill of potassium-rich foods, consume melon or sliced banana with your yoghurt with breakfast, or add plenty of spinach to your egg white omelet. Detoxifications can do more than make your eyes sparkle and your skin glow's it can boost energy levels, improve digestion and help shift a few unwanted kilos too.

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  • Eat less, Workout more: Breaking down the old school weight loss method.

    In Fitness On 08 August 2017

          To lose weight - one should eat less and workout more?               Theoretically, it should work out that way, but the human body is far more complex than that.  Frenzied workouts while starving yourself will only work for few kilos. It%u2019s a temporary solution to a permanent problem.   What happens next is the body stops losing weight. When you desperately slash calories, or exercise TOO much, it disrupts the hormone cycle in your body. Making your body feel its survival is under threat.    Your body inherently reacts by overcompensating. It creates irresistible cravings that force you to overeat (many times even when you%u2019re not even hungry!). This is the body%u2019s survival response which in prehistoric times would have ensured continued existence. As a result, it beats up your metabolism to compensate for the drastic decrease in calories, because it%u2019s worried about starvation.    Both the cravings and the sluggish metabolism will happen together because cutting calories too much plummets your leptin levels. Leptin is the hormone that helps regulates your weight (by controlling hunger and your metabolism).    In other words, if you%u2019re PUNISHING your body to lose weight by starving yourself and overtraining, you%u2019re picking a fight you can%u2019t win.  Leptin both fortunately and unfortunately is one of the most powerful hormones in your body related to weight loss, there are no two ways about that.    

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  • ENERGY BOOSTERS FOR THIS SUMMER

    In Health Tips On 07 August 2017

      When you think of summers, the image that comes to most of our minds is beach, swimming, games, ice cream, and summer vacations etc. For all these activities to be possible, we need our energy levels to be high and maximum.  However, with this excruciating heat, we tend to feel dehydrated, fatigued and low. In order to uplift our energy levels, most of us would look at sugar or caffeine to give us a boost. However, fresh, unprocessed foods will boost your energy levels much better than sugary or caffeinated beverages. Sugar and caffeinated beverages are not helpful in the long run, they will lead to more sugar caving and eventually headache.   One of the best ways is to instantly kick up your energy levels to all time high is to include energy- enriching foods. These foods will also help with lifting mood and focus. During the summers, however with low energy levels, appetite decreases too and most of us would rather enjoy a drink than eating something.   So here are some easy to make homemade energy drinks to beat the heat this summer, eliminate tiredness and boost energy levels.   ?         Radiant Skin Smoothie: Mix pineapple, aloe vera juice, mint leaves, green apple grind using chilled water and strain. Pineapple tends to have a good mix of vitamins and antioxidants. They also contain enzymes like bromelain that can protect your body against inflammation.   ?         Low Calorie Smoothie: Mix cucumber, coriander leaves, green apple and lime together, grind using cold water and strain. Cucumber is made of 90 percent water and is known as a soothing vegetable. Cucumber helps by hydrating the body and replenishing the nutrients.   ?         Kokum Juice: Put together kokum, cardamom, cumin seeds, fennel seeds grind using chilled water and strain. Kokum is a healthy and refreshing natural coolant. It is rich in vitamin C and has antioxidant properties. It helps to hydrate the body and improve appetite.   ?         Iced tea: Take 2 litres of water, boil using green tea. Cool and add lemongrass, mint and some cut fruits. Iced tea is an antioxidant rich drink which will keep the energy levels boosted and the body hydrated throughout the day.   ?         Apple Smoothies: Mix slim milk, apple, almonds, elaichi powder together, grind and enjoy with ice cubes. Apple milkshakes can also be a perfect solution which will effectively enhance the energy flow in your body. An apple milk shake, especially a chilled one, will keep you active throughout the day.   ?         Mango Smoothie: Mix mango, slim milk, sugar grind together and enjoy it with ice cubes. Mango pulp is rich in vitamins, minerals and potassium. This smoothie will charge you up with ample energy.     After a long day at work, indulge in any one of these smoothies to keep you energised. These summer smoothies not only taste great, but they also provide the body with water and a combination of nutrition, keeping you healthy and happy. Go easy on fruit juices, sodas, soft drinks, energy drinks which will cause an immediate weight gain. Eat healthy and beat the summer heat!!   (Inputs by Nutritionist Harpreet Pasricha)

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  • What to eat before and after exercising

    In Health Tips On 07 August 2017

      What you eat before and after your workout is just as important as the workout itself.  Here are some pre and post workout eating tips to help you optimize your exercise regimen:   PRE-WORKOUT   Load up on carbs: One hour before you workout, you could at a fruit (apple or banana), toast or cornflakes and wash it down with a glass of water. This will give you the necessary energy and help you stay hydrated. Don%u2019t starve: Exercising on an empty stomach is a no-no. It could lead to fatigue and a lack of energy. Avoid heavy meals: Normal individuals should maintain a gap of 2-3 hours between a heavy meal and a workout. This is to ensure that your sugar level reaches an optimum level.   POST WORKOUT   Eat within an hour: Once your workout is over, ensure that you eat within an hour. This will help prevent infections, as the body is most prone during this hour. Stay hydrated: The body loses salt while sweating. Replenish lost electrolytes with coconut water or some other electrolyte-rich drink. Greens: To support digestion, make sure that you include plenty of greens in your meal, as they are rich in fiber.

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  • NOURISHING WINTER FOODS

    In Health Tips On 07 August 2017

      In our state Goa, there isn%u2019t a drastic drop in temperature and we don%u2019t get a luxury to curl up under a comforter and sip on some hot chocolate or soup.  However, if you are travelling to North India or vacationing in cold countries such as Ireland, Switzerland, UK etc, you would require winter foods to cope with a dismal, dreary late-winter chill. Even though you may cover your body with a coat, shawl or sweater to keep yourselves warm, there are certain foods that are best consumed in the winter which have thermogenic effect on the body. As winters can affect your mood and energy levels, these foods have an ability to raise your body temperature and keep you warm and active. It will also help to rev up your metabolic engine and narrow your waistline. Some of the most effective winter foods are:   ?         Ginger: Gingers promotes thermogenesis (a process by which heat is generated when food is digested.) Ginger has a lot of health benefits like improving the respiratory diseases, cardiovascular diseases, blood circulation, digestion and boosting immune system. The warm calming effects of ginger can actually help you deal with stress as well. You can also add it to your stews, soups, teas and curries.   ?         Garlic:  Garlic is known for its anti bacterial and anti viral properties. In winters, conditions like asthma and bronchitis becomes exaggerated. Consuming garlic will help reduce these conditions. Garlic also lowers cholesterol and can be easily added to soups, gravies and chutneys. Remember to chop the garlic and letting it sit for 15 minutes before cooking as this activates beneficial enzymes which help in reducing oxidation in the body.   ?         Whole egg: These foods have a high thermogenic effect. Since a lot of energy is required to digest lean protein, the energy that is expended will burn more calories. Also these foods help you to build muscle.   ?         Cinnamon: They are an excellent option for heat production in your body. Winter is the season to load your meals with all kinds of spices. Cinnamon is rich in antioxidants, aids in digestion and has anti-inflammatory properties.   ?         Pepper:  Pepper tops the chart when it comes to warming foods. It can be easily incorporated in the daily diet. Pepper is used in almost all cuisines. It can be added to soups, curries etc. Ground pepper can be added to tea making it a refreshing and healthy beverage. Try green tea with some pepper corns next time.    ?         Fats (clarified ghee, virgin coconut oil): Coconut oil and clarified ghee are beneficial as it provides with medium-chain fatty acids (MCFAs) that are not found in other fats. These oils have a thermogenic effect that lasts for 24 hours, so using a couple of tablespoons of it each day may help your metabolism over time. These oils do not just have a high nutritional value but can also helps to boost your immune system.   WRITTEN BY: NUTRITIONIST MS. HARPREET PASRICHA (DIRECTOR OF DIET DR CLINIC POWERED BY HARPREET PASRICHA)

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  • Kick-start Mondays!! Fight Monday Blues with right foods

    In Fitness On 07 August 2017

      Most of us have had that Monday morning feeling, when getting out of the bed feels like the end of the world! After the weekend bids a fond goodbye, most of our Mondays tend be sad, gloomy and tiring.   But don't worry, help is at hand. With just a few mood-boosting additions to your diet, both your mood and energy levels can stay up all day.   ?         Dark Chocolate: For all those with a sweet tooth, snack on 2 squares of dark chocolate mid work. Chocolates that contain 70% of cocoa and over are not only fantastic mood boosters, they are also rich in anti-aging anti-oxidants.    ?         Protein Rich Sources: If you want to increase your mood-lifting dopamine levels a little more naturally, protein rich choices like cheese, eggs and chicken all contain the tryptophan amino acid that triggers the brain to produce the hormone. Dopamine and serotonin are linked with producing natural effects of euphoria and pleasure.   ?         Fruits: Fruits like pineapple, watermelon, blueberries and apples all act as an ideal pick-me-up, thanks to their ability to increase the dopamine and serotonin in the body.     ?         Go potassium: Low potassium levels have been linked with stress, irritability and tiredness, so any source of potassium will get you feeling calm and ready for anything in no time. Great sources of potassium can be found in avocados, dried fruit and dark chocolate.   ?         Water: Managing at least five glasses of water per day not only keeps the skin looking fresh and healthy, it also helps to fight feelings of fatigue. Increased tiredness is a common cause of dehydration. But if you're not a big water fan, you can always add in slice of lemon and crushed ice for an extra kick.   ?         Beans and more: Most of us are often lost when it comes to Tiffin ideas. So adding foods like kidney beans, lentils, alfalfa broad beans to a mixed bean salad will not only go easy on the waistline, but will also keep you active.     Make sure to include these foods and Have an Energetic Monday and a happy week ahead.

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  • Superfoods for Superkids

    In Health Tips On 07 August 2017

      Children grow fast and they need healthy foods to grow strong.    Let's face it, feeding children can sometimes be a herculean task. Parents are always worried whether or not the children (including fussy eaters) are getting enough nourishment for their mind and body. There's a constant battle between what is healthy and what is tasty.   But, nutrition can be fun for kids too, if you make them participate in the kitchen and the weekly menu planning. Educate kids about benefits of different food groups, and encourage them to always try something new before rejecting it. Allow them to come up with creative ways to eat, for e.g., fruits on sticks, fruit smoothies, or a sandwich shaped like their favourite animal.    Let%u2019s look at some Superfoods to fuel the nutritional requirements in your kids:   Essentials for Sharp Memory - Nuts and seeds such as almonds, walnuts, cashew nuts, sunflower seeds, pumpkin seeds, etc. are tasty and high in omega 3 & 6 fatty acids, and vitamins which help in cognitive development. Fish such as salmon, sardines and mackerels contain essential fatty acids which boosts memory. Eggs can be cooked in many delicious ways, and also helps the brain perform better. Other brainpower foods include avocados, berries and virgin coconut oil.   Immunity Boosters: Ragi contains iron, amino acids and protein which help in fighting anaemia and it keeps the metabolism active.  Healthy fats such as desi ghee and coconut oil are anti-viral in fighting infections. Kids can enjoy ghee topped on their dals or vegetables.  Introduce your kids to the spice cabinet %u2013 turmeric and cumin helps in fighting diseases and maintaining good digestion. Even herbs (tulsi leaves, coriander, and mint) are health boosters.   Taller & Stronger:  To match the rapid growth in kids, include soya beans, whey water and a variety of dals in your menus. These foods help provide the necessary protein requirement to assist height and growth. Non vegetarian sources of protein include eggs, chicken and fish.   Eye Health: Foods rich in omega 3 fatty acids, vitamin C, zinc and vitamin E will ensure good eyesight for a lifetime. Orange, red and yellow pigmented fruits and vegetables such as carrots, pumpkin, watermelon, oranges etc. are filled with beta-carotene which reduces muscular degeneration around the eye. A handful of nuts and seeds (almonds, walnuts, pumpkin seeds, flaxseeds) provide sufficient omega 3 and vitamin E.     Healthy Bones & Teeth: Even children are aware that calcium is important for strong bones. Milk and milk products such as paneer, curd, and yogurt are good sources of calcium. Add some green leafy vegetables like spinach, kale and cauliflower in soups, cutlets or pizzas. Eating Fish can assist in bone strengthening as it contains vitamin D and protein.

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  • The Real Side of So-Called "Diet Foods"

    In Health Tips On 13 June 2017

        Many of these so called "Diet Foods" actually contain hidden health risks. Most of these products highlight one healthy feature and hide their unhealthy aspects behind the word "Diet" in the labels and fine print.   Diet Coke:  Although they may contain less calories, studies have found links between consuming diet coke and obesity, type-2 diabetes, and even heart disease and even failure. Artificial sweeteners are upto 2000 times stronger than regular sugar, this it can cause unnatural sugar cravings.   Diet namkeens/ Bhel: Baked or Roasted "Diet" Namkeens may CUT DOWN on the oil absorption but it doesn't eliminate it altogether. To increase their palatability, they also still contain many additives and preservatives, which can cause sodium and potassium imbalances that lead to bloating, acidity and water retention.      Diet Biscuits: these biscuits may boast the benefits of whole grain flours but they are often used in very small proportions. In an effort to make these biscuits have an appealing texture and taste companies may use higher amounts of saturated fat and high fructose corn syrup. A single digestive biscuit might have up to 4 times the calories of a regular biscuit as a result of this.  

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Harpreet Pasricha

Famous Online Nutritionist, India 

Health and wellness pioneer Dietitian Harpreet Pasricha is the owner and director of Diet Dr Clinic, a leading chain of health and fitness clinics in India an 18 year veteran in the field is now available for online diet and nutrition consultations. Spreading diet and nutrition awareness and bringing healthy living concepts to regular households, Nutritionist Harpreet regularly shares diet & nutrition and wellness advice in leading newspapers and magazines dispelling diet myths, educating the general public on topics such as popular fad diets and steers readers towards a healthier lifestyle. A co- author of Nourish with Food and Flourish with Health, available both online and at major retailers. Harpreet Pasricha is a Indian pioneer when it comes to publishing nutritional and dietetic awareness in the country. 
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