Blog | Category | Health tips
  • Importance Of Breakfast

    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  high calorie and sugary foods which do the reverse effect. Ahealthy breakfast should contain whole grains including fruits and vegetables ,lean protein and low fat dairy . But why is breakfast so important for us? Breakfast means breaking the fast.You take your last meal at around 8:00 p.m. or 8:30 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. It increases  hunger pangs throughout the day and people make unhealthy food choices leading to weight gain, high blood sugar, high cholesterol etc. Eating breakfast is important for everyone but more so for children and adolescents . 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 It curbs craving making the weight loss process easier.  Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to stave off hunger. So, it is very essential to fuel your body right in the morning. The NHS says "Eating breakfast has long term health benefits.  It can reduce high blood pressure, heart disease and diabetes." It is seen that people who skip breakfast get irritated and cranky easily. So, eat a healthy breakfast to keep youself brighter and happier. 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. Choosing the Right Breakfast Foods This just goes to show how important it is to choose the right foods for breakfast. A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, low- or non-fat dairy and lean protein. Even if you think you don’t have time to eat breakfast, there are grab-and-go options that fill the bill. Some quick and healthy choices include: A veggie omelet and a piece of whole-wheat toast Oats idli Moong daal cheela Besan cheela Paneer sandwich Rawa upma Broken wheat vegetable daliya Vegetable( methi/palak/onions/cabbage/raddish) stuffed chapattis Dhokla Ragi dosa Methi thepla Poha with sprouts and veggies Adai Sprouts sandwich Soymilk smoothie Whole-grain cereal with fresh fruit and low-fat milk Oatmeal made with skim milk, raisins and nuts So, here ends the list of some healthy  breakfast ideas to lose weight, if you still have any queries feel free to mail me at [email protected] SKIP ROPES, NOT BREAKFAST Stay Healthy!!

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  • The Exam Diet: Eating Right For The Exams

    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. fish and egg 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. Include plenty of fresh fruits and green leafy vegetables to boost your memory, concentration and improve cognitive functions. Have a healthy wholesome breakfast of complex carbohydrates and proteins to keep you going through long periods of study and exam writing. 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. Try reducing the intake of drinks that contain caffeine like tea, coffee and cola. These act as diuretics, causing dehydration in body. Have small frequent meals to ensure a steady supply of glucose to brain. Avoid long gap between meals.  A study found that during this time, stress levels are high and children crave for comfort foods ( mostly junk food like chips, pizza,chocolates, fries) .Avoid greasy, oily and high sugar foods as they are harder to digest and divert blood from the brain. Avoid fast foods and snacks laden with sugar and fat as they reduce the alertness and the child feels sleepy after consuming these foods. Munch on Omega 3 fatty acids rich nuts and seeds like walnuts, almonds, pumkin seeds, sunflower seeds to improve concentration.They act as super foods for 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. Below is a sample diet plan for children during exams: Early Morning: 1 glass water + 4-6 soaked almonds Breakfast: 2 multigrain toasts+ 2 eggs / Paneer sandwich / 2 moong daal cheela+ green chutney / poha with lots of veggies / 2 besan cheela + curd / 2 veg stuffed paranthas( with little oil) Mid morning: 1 glass buttermilk/ fresh fruit juice/ vegetable juice/ 1 bowl fruit salad Lunch: Brown rice/ Red rice / 2 multigrain chapatis + 1 bowl daal / chicken/ fish + 1 bowl veg + 1 bowl salad Evening: 1 glass milk shake/fruit smoothie/ carrot kheer/soymilk Dinner: 1 bowl veg soup + 2 multigrain chapatis + veg  Believe in yourself, do well, do not stress,stay healthy Wish you all success in your exams!! All The Best!!

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  • Importance Of Warm -Up And Cool-Down Exercises

    In Health Tips On 21 August 2015

    Never skip warm –up and cool-down sessions before and after a workout if you want to prevent injuries. Each Session should last 10 minutes.  Why Warm Up: It prepares the body for the final activity by activating the neuro-muscular system.  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    

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  • Tips For A Healthy Weekend

    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 quantity……    

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  • Keep Your Heart Healthy

    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. You’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 it’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 –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....    

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  • Foods To Keep You Warm In Winters

    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..

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  • Diet for Beautiful skin

    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!!!!!!    

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  • Healthy Diet During Navratri

    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.

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  • Fight Anemia With Diet

    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.

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  • Break Your Fat Cycle

    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.

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  • How To Make Chapatis More Healthy

    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

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  • Diet During Pregnancy

    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.

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  • Vitamin D : The Sunshine Vitamin

    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

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  • Hypothyroidism: Foods To Take And Foods To Avoid

    In Health Tips On 29 May 2018

    The thyroid gland, is a butterfly-shaped gland that sits at the base of your neck and helps regulate your metabolism, temperature, heartbeat, brain development and more. Hypothyroidism is a condition in which you have an underactive thyroid which means the gland fails to produce enough thyroid hormones T3 and T4.  When the thyroid gland isn't working correctly, you may experience symptoms such as Exhaustion, weakness and fatigue Low pulse rate Sensitivity to cold Shortness of breath when exercising  Weight gain Problems with concentration Constipation Hair loss, dry and brittle hair Thick and dry skin  Enlarged thyroid( goiter) Muscle or joint pain Menstrual cycle problems, low fertility Erectile dysfunction Depression and mood swings   Foods that are good for your thyroid and can be taken freely are : Selenium: Eating selenium-rich foods, like sunflower seeds, mushrooms, garlic, brazil nuts, wheat germ can be beneficial Tyrosine: This amino acid is used by thyroid gland to produce T3 and T4. Good sources are meat, dairy and legumes. Iodine: Getting an adequate amount of iodine in the diet is essential for adequate thyroid function. Sea weed like nori, kelp, and kombu, shellfish, eggs, milk and iodized salt are all good source of iodine. Vitamin B-12: Hypothyroidism can compromise your ability to absorb vitamin B-12 which can cause fatigue, constipation, decreased appetite, tingling in the hands and feet, impaired memory and depression. The most common soures of B-12 are meat, seafood, eggs, and fortified cereals. Good Fats: Healthy fats like nuts (almonds, brazil nuts,walnuts, pistachios, anjeer), seeds (flaxseeds, chia seeds, sunflower seeds, pumpkin seeds), olive oil are of great nutritional importance to help produce and regulate hormones.  Low glycemic foods: Most fruits and colorful vegetables have low glycemic index, are rich in vitamins, minerals, fiber and antioxidants can improve overall health and benefit the thyroid gland. Water: Water helps to hydrate and flush out toxins. Though it may not directly help you tackle hypothyroidism, drinking enough of it can help your organs function properly. Foods to be taken in moderate amount: These foods have goitrogens or are known irritants if consumed in large amounts. Foods that contain gluten: Bread, pasta, cereals, beer, etc. Soy foods: Tofu, tempeh, edamame beans, soy milk, etc.( Do not completely avoid soy products) Cruciferous vegetables: Broccoli, kale, spinach, cabbage, (Cruciferous vegetables can be eaten in moderate amounts, especially when cooked). Beverages: Coffee, tea and alcohol if taken in excess amount may irritate your thyroid gland. Foods which should be completely avoided: All foods made up of refined wheat flour (maida). High-sugar foods like juices, cakes, candies, sweets. All proccessed, packaged and junk foods.   Stress and Hypothyroidism: We deal with stress every day in our lives. Whether it is related to work, meeting your deadline at office, children's studies or any other reason but our stress levels are sometimes out of control. Under stress, our body releases the hormone cortisol. Too much cortisol can interfere with thyroid hormone production Managing your stress may help lower cortisol levels,lose weight and decrease anxiety and depression.  Hypothyroidism and Exercise                                                                     Hypothyroidism slows down your body’s metabolic rate making you more prone to weight gain. Regular exercises like pilates, yoga, cycling, swimming and weight training can help in managing weight apart from improving cardiovascular health. So, by eating certain foods and limiting consumption of others, proper medications, regular exercise and stress management you can improve your thyroid health and manage  hypothyroidism.  

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  • Diet to Avoid Bloating and Gas Problems

    In Health Tips On 19 June 2018

      Bloating is an abnormal swelling or enlargement of the abdomen. It is accompanied by excessive gas, abdominal distension, a feeling of fullness, indigestion and discomfort. What causes bloating? Common causes of bloating are: Constipation: The constipated bowels provide an ideal environment for “bad bacterial” activity to produce excessive gases, which can cause flatulence and bloating. Too little fiber, less water intake and a sedentary lifestyle lead to constipation. Overeating: It is a significant cause of bloating, indigestion, sluggishness and an uncomfortable gassy bloating. Eating too fast: Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. It also reduces the amount of saliva and its digestive enzymes that are mixed with the food. So, slow down while eating, chew properly and enjoy your food for proper digestion. Eating foods that create gas in the intestinal tract: Some high fiber foods like beans, legumes and cruciferous vegetables can make people produce large amounts of gas. Food Allergies: When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms. Here are some common foods which people are allergic to: Milk and milk products: Lactose intolerance (inability to digest lactose, main sugar present in dairy products) is associated with many digestive symptoms, including indigestion, abdominal cramps, gas and bloating. Eggs: Gas and bloating are common symptoms of egg allergy. Wheat and Gluten: Many people are allergic to wheat, or intolerant to gluten (a protein in wheat, spelt, barley and some other grains). This can lead to various adverse effects on digestion, including bloating, stomach pain etc How To Reduce Bloating: Limit Sugar-Free Foods: Artificially sweetened foods and drinks use sugar alcohols like xylitol, sorbitol and mannitol instead of sugar. These sugar alcohols tend to cause digestive problems, since they reach the large intestine unchanged where the gut bacteria feed on them. Limit Sodium: Eating high sodium foods can cause water retention, which can balloon you up. Most processed and packaged foods, including soups, breads, chips, canned foods are high in sodium. Avoid Carbonated beverages ( Soda/ fizzy drinks):The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly. Chewing gum and drinking through a straw should also be avoided to reduce the air swallowed. Take Probiotics: Probiotics like curd, yogurt, buttermilk, dhokla, khimchi, tempeh can help improve the bacterial environment in the gut, which can help in reducing gas and bloating Avoid Stress and anxiety: Stress can cause spasms in the colon and abdominal discomfort. Reduce stress to have a positive effect on digestive health. Take Anti-Bloating Foods: A few studies suggest that peppermint tea, cucumber, banana, ginger, pineapple and parsley may help reduce bloating.   Fennel Seeds: fennel seeds also contain a compound that relaxes GI spasms, allowing gassy cramps to subside and giving you relief from the bloat. Chew on the seeds directly or add them in tea. Soaking or spouting the lentils/beans: This method can make them much easier on the digestive system. So, at the end, it can be said that it is a combined approach towards food and lifestyle that will help you avoid bloating, gas and indigestion. Thank you for reading

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  • Childhood Obesity: Causes and Prevention

    In Health Tips On 06 July 2018

    India still a developing country that is struggling with poverty and malnutrition, has the second highest number of obese children. Childhood obesity is a serious health threat to children. Those extra pounds put kids at risk for developing serious health problems, including diabetes, heart disease, fatty liver, skin problems, memory and behavioral issues, asthma etc. Causes: Diet: Today children prefer junk food over traditional home-cooked food. Regularly consuming high-calorie fast foods like pizza, pasta, French fries, burgers, waffles, cookies, oreo shakes momos, patties, soft drinks, mocktails, fruit juices, sports drinks (yes teenagers are gulping sports drinks in spite of leading a sedentary lifestyle) can easily cause your child to gain weight. Oreo: Oreos are also extremely high in fat and sugar. One cookie alone contains two teaspoons of sugar. This extreme amount of sugar and fat can lead to weight gain, type 2 diabetes, heart disease, and other serious health problems Noodles: Studies show that instant noodle intake may be associated with a higher intake of sodium, calories and fat plus a lower intake of protein, vitamins and minerals resulting in obesity, constipation,high blood pressure, mood swings etc. French Fries/Chips: These are particularly rich in trans fats and saturated fats. Acrylamide, a substance found in french frie and potato chips has the potential to cause cancer in humans Lack of exercise: Kids spending les time playing outside, and more time watching TV, playing video games, and sitting at the computer gain weight easily. Genetics: Our genes help determine body type and how the body stores and burns fat. But genes alone can't explain the current obesity crisis. Family factors: People in the same family tend to have similar eating patterns .This is especially true for busy families where high-calorie foods are always available or ordered from outside and less cooking is done at home. A child's chances of being overweight increase if one or both parents are overweight or obese. Consequences of Childhood Obesity: Type 2 diabetes High blood pressure Elevated blood cholesterol Liver and gallbladder disorders Bone and joint problems Respiratory problems such as asthma Sleep disorders such as difficulty breathing while asleep (sleep apnea) Hormonal disturbances PCOS/PCOD in girls Fatigue, lethargy Skin problems like acne, eczema, dry and dull skin Childhood obesity is also related to: Psychological problems such as anxiety and depression. Low self-esteem and lower self-reported quality of life. Social problems such as bullying and stigma. Preventing Childhood Obesity:  Do’s: Plan your shopping list with your child to buy healthy foods Give your child nutritious and interesting tiffin Make meal and snack times calm and fun for your child. Turn the television off and have your child sit at the table to eat. It is a good idea to eat meals and snacks with your child. Keep healthy snacks available by placing them on low shelves in the fridge or in the cabinets so your children can reach them when hungry. Keep a bowl of fruit out so children can help themselves, since they are more likely to eat foods that are visible Give plenty of calcium rich foods like milk, curd, buttermilk, nuts and ragi to achieve high peak bone mass. Some kids do not eat cooked veggies but enjoy them in their raw form. Try giving them vegetables in the form of salads, sprouts salads, bhel and vegetables chaat etc. Water should be given in adequate amount with lots of coconut water, lemon water, aam panna, buttermilk, sattu etc Get them enroll in sports classes they like. Children should get 60-90 minutes of moderate to vigorous exercise every day. Limit screen time.  Discourage too much of computer or video games. Gift them fitness oriented items like skipping rope, mini trampoline, exercise bike, football, membership of a sports club keeping their skills and interests in mind. Don’t’s: Never use meal times to criticize his/her behavior. Never allow them to leave home without a good breakfast. Good breakfast helps in attention span, good social behavior and prevents bingeing Television advertisements can encourage unhealthy junk food cravings in your children. Restrict television viewing and explain to your children that these foods can harm their body if consumed regularly As the child has more access to money and food outlets at schools and near home, they can try the popularly advertised junk food by themselves. So, give limited amount of money and provide tiffin from home. Do not allow your child to eat out in school canteen regularly. Cut out Cola: Sodium benzoate and phosphoric acid found in soft drinks can cause serious damage to the DNA in the mitochondria. Caffeine in colas is diuretic. Phosphoric acid in soda may even contribute to bone loss by changing the acid balance in the blood. Do not offer food as a reward. This teaches your child to eat for reasons other than being hungry. Offer other rewards such as stickers, a special toy, or a special activity. Don't completely ban all sweets and favorite snacks. Kids may rebel and overeat forbidden foods outside the home or sneak them in on their own. Serve healthy foods most of the time and offer treats once in a while. Be a role model for them. Eat healthy foods, exercise regularly and lead a stress free life as children copy what they see and they will follow your example more than your advice..  

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Ritu Bhatia

Best Nutritionist in Faridabad & Delhi, India 

As a dietitian,I believe that healthy eating is not about depriving yourself of the foods you love. Rather, it's about eating all foods in moderation, having more energy and maintaining or improving your overall health. I help you to make wise food choices to lose weight, maintain blood sugar and reduce your risk of other chronic diseases.
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