In Health Tips On 02 November 2017
Vitamin D also known as The “Sunshine Vitamin" is a fat soluble vitamin, important for bone health, calcium & phosphorus absorption .It's deficiency can increase your risk of bone fractures, osteopenia, osteoporosis, rickets, prostate cancer, alzheimer’s disease , parkinson’s disease and depression. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases. DEFICIENCY: According to various studies, at least one third of the world is deficient in vitamin D. Why?? The answer is really simple. We get vitamin D from sun exposure. And now, more than ever, the world’s population lives an indoor lifestyle, avoiding the sun daily. A variety of other factors reduce the skin's production of vitamin D3, including increased skin pigmentation, aging, topical application of sunscreen, fat malabsorption and obesity. SOURCES: 1. The major source of vitamin D for children and adults is exposure to natural sunlight. Vitamin D produced in the skin may last at least twice as long in the blood compared with ingested vitamin D (Sunlight is the only reliable way to generate Vitamin D in your body) When you expose your skin to the sun, your body makes vitamin D, lots of it. 2. On the other hand, there isn’t much vitamin D found in foods. Some of the food sources are listed below: Mushrooms like white button mushrooms and chanterelle. Fatty fish like salmon, tuna, mackerel, sardines and cod liver oil. Egg yolks, chicken breast, beef liver are other good sources. Since few foods contain vitamin D naturally , therefore some foods are fortified. This means that vitamin D has been added. These Vit D fortified foods are : milk, orange juice and breakfast cereals. Vitamin D supplements: It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help. Doctors can diagnose a vitamin D deficiency by performing a simple blood test. Get yourself checked today!! Stay Healthy!! Dietitian Ritu Bhatia
In Health Tips On 23 August 2017
Healthy eating during pregnancy is very necessary to your baby's growth and development. A pregnant woman has to meet her own needs and the needs of growing fetus. An unbalanced diet can be harmful for both the developing baby and the mother, causing health problems like gestational diabetes, nutrient deficiencies, low birth weight babies or premature delivery etc. Calcium Rich Foods: Calcium is needed for growth and development of bones and teeth of fetus. If the mother does not take adequate amount of calcium through her diet, calcium from the mother%u2019s bones is mobilized for needs of the fetus. Milk, paneer, curd, nuts, green leafy vegetables, ragi and whole pulses should be included in the diet. Protein Rich Foods: Additional protein is required for the growth of fetus, development of placenta, increased maternal blood volume and formation of amniotic fluid. Good sources of protein are dairy products, beans, nuts, eggs, fish and lean meat. Fish Oil/Cod Liver Oil: It contains omega-3 fatty acids, essential for development of fetal eyes and brain. Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who do not regularly eat seafood or supplement with omega-3 or vitamin D. Iron: Iron is necessary for fetal growth, expansion of red cell mass and for body's defense. Iron deficiency leads to anemia. Green leafy vegetables, dry fruits, legumes, roasted Bengal gram, eggs, meat, fish, chicken and poultry are rich sources of iron. Folic Acid :Folic acid is required from conception to full pregnancy. It reduces congenital abnormalities. Glv, legumes, nuts and liver are good source Water: It is very important to stay properly hydrated during pregnancy as the blood volume increases by up to 1.5 liters. Adequate water intake also ensures that the woman is not constipated and also has reduced risk of urinary tract infections. CONSIDERATIONS: *Avoid having tea/ coffee with meals as it reduces iron absorption. * Avoid smoking/ alcohol as it may lead to placental damage, fetal damage, low birth weight and growth retardation.
In Health Tips On 27 July 2017
How To Make Your Chapattis More Nutritious: 1. One way of making roti more nutritious is by adding besan, barley, oats flour to your whole wheat atta for extra nutrients. 2. Always include chokker( bran) in your atta. 3.In dough add herbs like mint powder or methidana powder for their therapeutic properties. 4. Prepare the dough (atta) with vegetable stock or add finely chopped green leafy vegetables such as spinach (paalak) or fenugreek (methi). 5.Use leftover cooked dal to knead the flour instead of plain water. 6. Chapatis can also be a good way of giving your child hidden vegetables. For example, boiling and mashing beetroot and using the puree to make your dough instead of water, will give you a bright red chapati. You can do the same with spinach (paalak) for green chapatti. 7. Avoid adding salt while preparing the dough for chapattis. 8. Soya flour is very rich in protein, calcium and iron. You can mix it with wheat flour for extra nutrition. 9. Instead of oil laden paranthas give vegetable stuffed chapatis with vegetables raita for generous helping of vegetables. Consideration: If you find that combining a different flour to wholewheat makes your chapatis stiff or hard, reduce the amount of the other flour in the mixture and increase that of wholewheat
In Health Tips On 23 May 2017
You are eating healthy and exercising daily but are unable to lose weight. Reasons you are not losing weight despite all your efforts: 1.You are taking fewer calories than needed: To lose weight, you need to burn off more calories than you eat, but eating too little can have adverse effects. Skipping meals and drastically reducing your calories can force your body to store up calories instead of burning them, making it difficult to get rid of that excess fat. 2. You reward yourself with food after exercise: We usually overestimate how much calories we burnt during exercise and underestimate how much we eat. Post workout high calorie treat can sabotage your weight loss goal. 3.You are still drinking sugar: Sports drinks, vitamin water, fruit juices are loaded with sugar. Even if you consume diet versions, they contain artificial sweeteners, these if consumed in large amounts trigger insulin, which sends your body into fat storage mode and leads to weight gain 4.You are not getting enough sleep: If you don't take proper 7-8 hrs sleep at night you may feel tired and you are less likely to indulge in exercise. Short sleep is also linked with high levels of ghrelin( a hormone which increases appetite) in the body. 5.You are not properly hydrated: Drinking water can make you feel full . If you do not drink enough water, your body becomes dehydrated. This will lead to muscle cramps, fatigue, tiredness and slow metabolism. A dehydrated body also holds on to all the water it can get because it does not know when it will get more, leading to water retention in which your body weighs more. 6.You have been doing same exercise for last few months: Your body adapts to any type of exercise over time. As you get used to a type of exercise, it becomes less challenging and as a result less effective. Changing your workout will challenge /surprise the body. If your body is used to cardio increase the intensity or do interval training. Include strength training for better results. 7.You are taking too much stress: When you're stressed out, your body produces a hormone called cortisol, which may lead to increased fat storage. Stress may also lead you to reach for packaged and processed comfort foods.
In Health Tips On 11 May 2017
Anemia is deficiency of red blood cells due to rapid loss or slow production of RBC's. There are various types of anemia but today we will focus on iron deficiency anemia, which is most common in our country. It is caused when there is not enough iron in the body to make hemoglobin. Women of child bearing age, pregnant and lactating women, and elderly and post surgery patients are at high risk of developing it. Symptoms: Lethargy, tiredness and fatigue, loss of appetite, irritability, shortness of breath, pale eyelids and face, hair loss, repeated respiratory tract infections It can be detected through blood test that checks the levels of hemoglobin and packed cell volume. Diet: 1. Take plenty of iron rich foods like apricots, dates, sesame seeds, nuts. 2. Include legumes, sprouts, bajra, soyabeans, kidney beans in the daily diet. 3.Take eggs, fish and chicken liver for their haem form of iron which is readily absorbed by our body. 4.Vitamin C helps your body absorb the iron you eat. If you are taking iron tablets, your doctor might suggest taking the tablets along with a source of vitamin C. 5. Add amla to your green chutney. The vitamin c in amla helps to absorb the iron from mint. 6. Squeeze lemon on spinach saag or spinach soup or salads. 7. Snack on gur channa. 8. Non vegetarians should pair meat with veggies. 9. Cook food in iron utensils as it leaches out iron and help combat anemia. 10. Sprouting and fermentation increases the bioavailability of iron. So include sprouts and fermented foods in your diet. 11. Avoid overcooking of food. 12.Calcium inhibits absorption of iron. So avoid taking calcium and iron supplements at the same time. Avoid: colas, coffee and tea( as they contain tannin that hampers iron absorption).Do not drink tea 30 mts before and after meals.
In Health Tips On 29 March 2017
This Navratri, consume lots of fruits and vegetables, unsweetened lemonade, coconut water and herbal teas to wash away toxins,detox and rejuvenate your body. Here are our few tips for smart eating during navratris: 1. If you are fasting, eat small meals at regular intervals to keep your glucose levels steady and metabolism healthy. 2. Keep yourself well hydrated by including more of lemon water, lassi, chaas, coconut water, green tea etc. which will not only keep you full but maintain optimum level of fluids in the body. 3. Instead of calorie rich fried puri or pakodas made from Kuttu atta, make Kuttu ki roti. These deep fried fattening foods contain saturated fats which can clog your arteries resulting in cardiovascular diseases. 4. Dishes which require whole milk should be prepared with skimmed milk or double toned milk. 5. Replace kheer with mixed fruit curd. 6. Substitute sugar in sweet dish with a low calorie sweeteners or natural sugars like stevia. 7. Avoid aloo sabzi and replace it green veggies for their fiber and chlorophyll content. 8. Rajgira flour can be used to make chapattis or porridge instead of using kuttu ka atta. It is an excellent source of calcium and iron. 9. Avoid binging on potato chips, namkeens etc and go for unsalted nuts or fresh fruits and salads. Just because you are on a fast, does not mean you have the right to stuff yourself with fried fast food. Do not overeat. Fresh fruits and vegetables contain various minerals and antioxidants that help us fight diseases. 10. Exercise portion control. Choose healthy food and keep your portions under control. 11. There is no need to struggle with your hunger during fasting. Include small amount of carbs in your diet otherwise you will get withdrawal symptoms.
In Health Tips On 10 February 2017
Healthy, hydrated cells are the key to ageless skin and a healthy body.Glowing,soft, supple, radiant, fresh, clear and smooth skin. Isn't that just the kind of skin we all want?? Our skin is the largest and most visible organ of our body. What you put in your body is more important than what you put on it.. Add the following foods to your diet that would provide the luster to your skin much more than any beauty product!! 1. Vitamin A: It fights free radicals, gives elasticity and prevents wrinkles giving a smooth complexion to your skin. Carrot, mango, green leafy veggies, pumpkin, peach, eggs and dairy products are all good sources of Vit A 2. Vitamin C: This powerful antioxidant protects the skin from sun and environmental damage and helps the body produce collagen. Lack of collagen results in dull, and dry skin. Get your dose from amla, kiwi, tomato, all citrus fruits, green /red/yellow peppers and guava. 3. Vitamin E: It helps in maintaining skin elasticity and maintains it moisture. Nuts like almonds and walnuts, all seeds esp. flaxseeds, eggs, soybean, wheat germ oil are all rich sources. Do consult a doctor before taking Vit E supplement. 4. Zinc: To fight blemishes make sure that your diet is rich in zinc. Include mushrooms, pumpkin, lean meat, wholegrain cereals and pulses. 5. Biotin: It forms the basis of skin, nail and hair cells. Get it from eggs, banana, oatmeal and brown rice. 6. Selenium: Selenium can help prevent wrinkles and fine lines from the sun and environmental hazards. Animal products like chicken, eggs, fish are thought to contain more selenium than plant sources. 7. Green tea: It has anti ageing properties. Switch to green tea to keep your skin youthful for a longer time. 8. Fats: Essential fats like omega 3 fatty acids found in oily fish and flaxseeds. They calm inflammation and moisturize the skin from within. 9. Water: Just like all other organs, the skin is made up of cells that require water to function. When your skin cells aren't sufficiently hydrated, the appearance of your skin suffers, making you look older than your years. Various factors that can promote aging progress (so avoid): 1. Excess sugar: When we eat lots of sugar the collagen and elastin of the skin gets damaged, our skin loses it elasticity and wrinkles begin to form which causes old and damaged skin. By reducing the amount of sugar in your diet, not only will you look better, you will feel healthier too. 2. Saturated fat: Avoid fried, processed foods high in sugar, oil and synthetic colors. 3.Stress: Chronic stress increases the hormone cortisol, which damages skin's ability to hold on to water making it dry and wrinkled. Bottom-line: Having a healthy lifestyle with intake of plenty of fruits, vegetables, lean protein and water, regular exercise and a regular CTM routine ensures that your skin is free of blemishes. Keep glowing!!!!!!
In Health Tips On 09 January 2017
During winters we tend to eat more but we should be careful while choosing the foods as winters also bring the danger of frequent colds and flu. Make sure your diet is rich in vitamins, minerals and anti oxidants to help support the immune system and ward off the germs. 1. Fill your plate with vegetables and fruits: Vegetables are called protective foods as they are rich in vitamins and minerals. Vegetables like cabbage, cauliflower, spring onions, carrots, beans, beetroot, mushrooms, spinach, methi, amaranth and broccoli are ideal to keep the immune system ticking. Green leafy vegetables (which are abundant in this season) are good source of beta -carotene, B vitamins particularly riboflavin and folic acid. Ginger and garlic leave you warmer naturally. Include garlic in vegetables, daal, soup, rasam for its antibacterial properties. Ginger can be used in tea, vegetables, pickles, buttermilk to reduce inflammation and pain in joints. Ginger also has gingerol which acts as natural cough suppressant. Fruits like oranges, pomegranates, guava, kinnu , kiwi are the season's superfoods and are loaded with Vit C to boost the immunity. 2. Pick up herbs and spices: Cayenne, black pepper, turmeric, cumin, fenugreek, cloves and cinnamon are said to be great for immune system due to their anti-inflammatory, antibacterial and antioxidant properties. Basil (tulsi) is a herb that protects against colds and fever and helps strengthen immunity. There%u2019s nothing like a hearty bowl of soup to warm you up. Combine your favorite veggies, ginger, garlic and black pepper for a perfect bowl of soup. Season it with herbs and spices of your choice to clear blocked sinuses. 3. Don't miss the grains: Bajra, brown rice, whole wheat, oats, jowar and makka are rich in nutrients, fibre, complex carbohydrates that give you long lasting energy that keeps you warm throughout the day. 4. Include beans and legumes: Beans are a good source of protein and energy. They help the body rebuild and repair. They also compliment whole grains to provide a whole array of essential amino acids which are the building blocks of protein. 5. Munch on nuts and seeds: Snack on a handful of mixed nuts ( almonds,walnuts, pista) and seeds( like sesame seeds, sunflower and flaxseeds). They are a good source of protein, dietary fibre, micronutrients like copper and magnesium. They reduce LDL( bad) cholesterol without affecting the levels of HDL( good cholesterol). Most nuts particularly almonds are good source of Vit E. 6. Water Intake: Drinking eight glasses of water a day helps our body maintain its fluid balance and even helps us keep our skin rejuvenated. t is important to drink lots of water and at least try to drink 2 liters a day. : This is the best time to load up on nutritious food. However go easy on alcohol, tea, coffee, which are dehydrating. Excess sugar and processed foods too can effect digestion and immunity..
In Health Tips On 29 September 2015
During past 3-4 decades due to Industrialization and a change in the living pattern the incidence of cardiovascular disorders is on increase. It accounts for an appreciable proportion of total morbidity and mortality in adults throughout the world. India already holds the title of Diabetic capital of the world and according to an estimate by year 2025; India will have around 69.8 million cases of CVD. Youâ€™re never too young or too old to take care of your heart. Anyone at any age can benefit from the following simple steps to keep their heart healthy: EAT HEALTHY: Avoid cholesterol rich foods such as whole milk and milk products, butter, desi ghee, red meat (mutton, pork, ham, sausages, egg yolk etc). Increased cholesterol in blood is called hypercholesterolemia which leads to atherosclerosis. Saturated fat rich foods like coconut oil, margarine, butter, cream, bacon, mutton and pork should be avoided as these foods increase LDL cholesterol Take more of complex carbohydrates like oats, ragi, bajra, whole wheat grains, whole pulses and legumes. Have plenty of deep yellow, orange and green colored fruits and vegetables like apples, pears, fresh cherries, papaya, all citrus fruits, carrots, tomatoes, sprouts, all green leafy vegetables etc. in your diet Eating soy regularly is also found to be associated with decreased risk of heart disease due to their estrogenic i.e. lipid lowering effect The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Fish is a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart by lowering triglyceride levels, decreasing growth rate of atherosclerotic plaque, and lowering blood pressure (slightly). There is a striking relationship between hypertension and heart diseases. So ,limit your salt intake by avoiding hidden sources of sodium rich foods like pickles, sauces, preserved and canned foods, processed cheese, ham, sausages, bacon etc. QUIT SMOKING: Smoking damages the lining of your arteries, leading to a build up of fatty material (atheroma) which narrows the artery. This can cause angina, a heart attack or a stroke. Carbon monoxide in tobacco smoke reduces the amount of oxygen in your blood. This means your heart has to pump harder to supply the body with the oxygen it needs. Stopping smoking has huge benefits and itâ€™s never too late to give up. LIMIT ALCOHOL INTAKE: Regular or high doses of alcohol causes obesity, stroke, abnormal heart rhythms and high blood pressure, which damage your heart. If you drink alcohol, do so in moderation. EXERCISE AND MEDITATION: Regular exercise is important to keep our heart healthy, lower blood pressure and keep obesity under control. Weight loss along with moderate exercise is related to rise in HDL cholesterol levels. Aim for at least 30 mts of any physical activity like cycling, brisk walking, swimming and aerobics 5 times per week. Remember, everyday activities count, so look out for opportunities to be active during the day.For example, use the stairs instead of the escalators, walk to the local shop rather than taking the car and do some stretches when watching TV. Meditation helps in relieving stress and temptation to indulge in unhealthy habits. GET REGULAR HEALTH CHECK â€“UPS: Regular health exams and tests can help find problems before they start. They also can help find problems early, when your chances for treatment and cure are better. By getting the right health services, screenings, and treatments, you are taking steps that help your chances for living a longer, healthier life. Adapting healthy lifestyle with natural foods, regular physical activity, cessation of smoking and alcohol along with mental relaxation can lead us to a disease free life....
In Health Tips On 26 September 2015
It happens to the best of us. We try to eat healthy Monday through Friday, but then comes the weekend and we ignore healthy eating and neglect our exercise routine. According to a Research published in journal of Obesity, it was found that Saturday is actually the worst enemy for slimmers. In other words, much of their good work carried out over the week was undone at the weekend through eating considerably more. Below are some tips to be followed for a healthy weekend: Do not meet your friends over lunch or dinner. When you eat with friends, you usually consume more than you do alone. Researchers suspect that it\'s not the food but a tendency to lengthen the meal to keep the good times going. Instead, shift your notion of fun to nonfood activities and meet them in some park, art gallery or shopping mall etc. Squeeze in a longer workout. As you have more free time so you can go for a longer walk, run on treadmill or do cycling a little longer. You can also play badminton or basketball with your kids which apart from a good workout will be a time cherished and loved by both of you. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed. Stick to your usual sleep schedule. Do not stay up late in the night watching T.V and then waking up very late next day. Staying up too late makes you overeat both at night and the next day as changing your sleep patterns may disturb your natural body rhythm. Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy Eat like it\'s a weekday. When you think about it, it doesn\'t really make much sense to eat differently on the weekend than you do during the week especially if your food choices during the week keep you fueled and energized. Don\'t reward yourself with food :If you think you need or deserve to relax or splurge yourself for all the hard work you did the entire week, then catch a movie with your friends, get a massage done or book yourself at the spa instead of rewarding yourself with your favorite pastry, pizza or some high calorie food. Limit your drinks:Go easy on alcohol as well as soft drinks. Just because you were \"good\" during the week doesn\'t mean that it\'s OK to make up for that with one night of all out binge drinking . Weigh Yourself: Check your weight on Saturday or Sunday to keep yourself on track. Moderation is the key : Eat and enjoy your favorite foods in moderation. Deprivation tends to backfire so if you really want a treat, then eat and enjoy it but in small quantityâ€¦â€¦
In Health Tips On 21 August 2015
Never skip warm â€“up and cool-down sessions before and after a workout if you want to prevent injuries. Each Session should last 10 minutes. Â Why Warm Up: It prepares the body for the final activity by activating the neuro-muscular system. Â It ensures optimal energy expenditure during workout as the muscles have already warmed up. It facilitates better oxygen utilization and increases blood flow, thus providing better energy to working muscles. Why Cool Down: It brings the heart rate back to its resting value, slowly Sudden halting of an activity can impair normal blood circulation, leading to dizziness. Cooling down prevents this. It keeps muscular soreness at bay Â Â
In Health Tips On 18 August 2015
It is that time of year again when all parents and childeren are under lot of stress due to exams. It is seen that a child's diet is usually the most neglected aspect during their exams while this is the time to focus on proper nutriton for optimal brain functioning. There is no magic pill that will boost the child's memory but a healthy diet along with regular exercise and sound sleep will definitely influence his/her concentration. A fish based diet provides Omega 3 fatty acids and choline, which is the chemical basis for neuro transmitter that speeds electrical pulses between neurons. It is also critical for the development of new brain cells. Having fish 3 times a week can cut your Alzheimer's risk nearly by half. Vegetarians can benefit by including different nuts esp. walnuts. The brain's primary fuel is glucose. Like our muscles, our brain also becomes fatigued when glucose levels drop. Avoid refined foods as they convert to simple sugars rapidly that are burned quickly, resulting in mood swings . Instead eat complex carbohydrates like oats, whole wheat grains, whole pulses, fresh fruits and vegetables which provide a steady supply of fuel. Like every other organ your brain needs water to perform its best. Dehydration can result in tiredness and headcahes.Drink atleast 10-12 glasses of plain water. Have small frequent meals to ensure a steady supply of glucose to brain. Avoid long gap between meals. Also avoid large meals. Avoid greasy, oily and high sugar foods as they are harder to digest and divert blood from the brain. For an active brain, focus on relaxation as much as exercise: Go for meditation, a quiet walk, get yourself enrolled in hobby classes or simply listening to your favorite music will help the brain de- stress. Brain games like sudoko, scrabble or morning crossword is actually more than just a time pass. In the long run, these type of activities help stave off dementia and other old age related problems.
In Health Tips On 03 August 2015
\"Breakfast like a King, Lunch like a Prince and Dine like a Pauper\" Since childhood we have been listening to this phrase but do we really follow it? According to a study, majority of people, especially women tend to skip breakfast due to one reason or another. Some have to start their day early and are in hurry or short of time, while some skip breakfast to manage the calorie intake to reduce weight. There are others who think it is absolutely fine to skip breakfast after a heavy dinner. All these are misconceptions and the reality is skipping breakfast increases the craving towards the high calorie and sugary foods which do the reverse effect. But why is breakfast so important for us? Breakfast means ?%u20AC%u02DCbreaking the fast.?%u20AC%u2122 You take your last meal at around 8:00 p.m. or 9:00 p.m the previous night and approximately same time in the next morning, this means that your body was deprived of food for an extended period as in the case when your body is fasting. This means that your brain got almost nothing during these long hours. Your brain is dependent mainly on glucose for energy. Thus, breaking the fast from the night provides the brain with nourishment to get going. Breakfast is indeed a very important meal. A good breakfast fuels you up and gets you ready for the day. Without breakfast, people can get irritable, restless, and tired. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination Skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to stave off hunger. The NHS says \"Eating breakfast has long term health benefits. It can reduce high blood pressure, heart disease and diabetes.\" An ideal breakfast should comprise of at least three different food groups. It need not be very elaborate and complicated with different food items nor be just a cup of tea or milk, but it can be simple yet nutritive to provide your body with various essential nutrients. So please spare some time for yourself every morning to eat something healthy to make a difference to your life and health. Happy Eating..