Blog | Tag | Diet
  • 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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  • 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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  • 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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  • 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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  • Healthy Diet and Tips To Prevent Heart Disease

    In Health Tips On 28 September 2018

    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 are 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:A healthy diet is the cornerstone of heart diseases. The guidelines to be followed are:High fiber, high potassium, antioxidant rich, low sodium,low cholesterol and limited packaged foods. 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 buildup 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 is never too late to give up. BLENDING OF OILS: Blending of oils is beneficial for lowering cholesterol. You can mix corn, safflower or  sunflower  oil ( rich sources of linoleic acid)with equal portion of mustard or rapeseed oil( rich sources of alpha linolenic acid) to get the healthy benefits. AVOID REHEATING OF OIL: Avoid reheating of oil as it makes the oil rancid and raises the trans fats content. Trans fats clog arteries, making you susceptible to heart diseases. 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. Use stairs instead of 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 CHECKUPS: Regular health exams and tests can help find heart 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 & Foods to Boost Immunity

    In Health Tips On 11 December 2018

    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 winter 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 is nothing like a hearty bowl of soup to warm you up in winters. 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 in winters. 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. It is important to drink lots of water and at least try to drink 2 liters a day in winters. Winters are  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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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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