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 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 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 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