12 suggestions for a HEALTHY YOU in 2016

12 suggestions for a HEALTHY YOU in 2016

By Neha Ranglani  on: 20 December 2014
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Dietitian & Nutrition educator Neha Chandna gives you suggestions for your health…

  • Do not start your day with tea or coffee, instead opt for fruits/ nuts or milk
  • Do not skip meals, eat every 2-3 hours in small portions to control weight gain
  • Do not leave your house without eating breakfast. It helps to control hunger pangs during the day
  • Have fruits on empty stomach or during mid meals for proper nutrient absorption
  • Do not have a very large meal at one time as excess gets converted to fat. Keep some space vacant in your tummy
  • Have a light dinner 2-3 hours before going to bed. Do not immediately lie down after eating.
  • Do not binge on weekends. Choose wise options like salads, soups, grilled, roasted or steamed foods.
  • Have 35ml water/kg body weight. Keep sipping water every 20 minutes
  • Go for exercise in the morning as it helps to burn more fat.
  • Avoid mid night snacking as it can lead to digestion problems.
  • Go for regular health checkups to avoid problems later
  • Get a good sound sleep for at least 6- hours every night to re-energize yourself the next day.

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Seeds for health
20 December 2014
Neha Chandna tells us about healthy seeds. Seeds are tiny but power packed foods stuff. They are rich in vitamins, minerals and fiber. Each seed has its own benefit. You can add them in food, salads, trail mixes, or just garnish desserts with it. You must have noticed, these days lot of processed foods have seeds added to them for example multigrain bread, chikki, chivdas etc to add on the nutritional and fiber value of these foods. Let’s talk about the health benefits of some seeds 1.      Sunflower seeds: It is rich in vitamin E which is a powerful antioxidant. It prevents the heart and skin from damage by free radicals thereby preventing heart attacks and strokes It is a great source of magnesium which reduces asthma and blood pressure and also acts as a muscle relaxant. Due to its high fiber and physterol(cholesterol identical compound in plants) it reduces bad cholesterol. Filled with folate which is responsible for synthesis of DNA and RNA. If taken by pregnant women, it can prevent neural tube defects in the baby. They have anti inflammatory properties and reduce the pain in arthritis and other inflammatory conditions. Excellent source of selenium- a powerful antioxidant which prevents the risk ofcancers like breast, stomach, prostrate etc in humans.   2.      Flaxseeds: Very high in fiber which helps prevent constipation and acts as a natural laxative. Rich in omega 3 fatty acids hence a valuable source for vegetarians. It helps to reduce blood pressure and many other inflammatory problems in the body. Rich in lignans and omega 3 fatty acids which reduce cholesterol and prevent heart problems by unclogging arteries. Due to its high fiber, it helps to control blood sugar levels and keep diabetes under check. 2 tbsp of flaxseeds/ day in powdered form is great and can be added to soups, salads, veggies, buttermilk, curd etc. It had an ability to regulate estrogen in the body and hence prevents breast cancers in women and pre menstrual syndrome (PMS). It may also prevent prostate cancer and prostate enlargement in men. Additionally it helps in improving the quality of nails, skin and hair.   3.      Pumpkin seeds: It is rich in tryptophan which can reduce depression. Rich in iron hence prevents anemia and improves energy Due to its high content of magnesium, it improves concentration and brain function in children. It improves prostate health in men. Manganese in pumpkin seeds help antioxidants work better hence reduce chances of infectious diseases. They are rich in MUFA hence reduce bad cholesterol and increase good cholesterol. It is rich in zinc which helps to prevent osteoporosis especially in men. &nbs
Time to stock some snack!!
20 December 2014
Most of the people in India follow the 3 meal pattern and think of mid meal snacking as a sin. But the truth is that small meals eaten every 2-3 hours can not only increase your BMR and help you burn fat but also keep you energetic and active for your routine chores. Benefits of mid meal snacks: Helps to keep your weight under check Boosts energy Improves concentration and focus Provides vitamins, minerals and important nutrients Controls appetite Reduces craving for sweets and fried foods Reduces hunger as the day passes by and thereby food intake, keeping your digestive system at its best  Whether at work, home or on field snacking is a very easy task and not cumbersome as people consider it to be. Healthy mid meal snacking does not mean making something authentic or exotic. It means small meals which are easy to pack, carry with you and store for a longer time. Here are a few options you can consider as snacks: Fruits Salads Nuts (almomds/walnuts) Roasted chana Kurmura (puffed rice) Roasted khakras/chivdas Peanut butter sandwich Sprout salad Egg whites Moong dal chila/ nacnhi pancakes Wraps/ rolls As per you convenience, budget and feasibility you can choose any of the above options which do not require too much preparation, yet give you all the benefits they are meant to. So enjoy snacking and stay fit!!!
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Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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