Fruit up to Rehydrate 01 July 2015 Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
Your body water levels drop so quickly in summer or after a workout that you don\'t even realize when you\'re already dehydrated. Blame whatever, but you need to find a solution to rehydrate yourself nevertheless. Water is obviously the best bet hydration, but you need to make up for the electrolytes you lose in the sweat too. For that you need to eat foods high in water and electrolytes. Nothing better comes to mind than fruits! Let\'s review some fruits high in water content and nutrients along with how they benefit us:
Watermelon: They are high in water content (almost 90%), low in calories, and high in fibre, which helps lose weight and prevent constipation. They are also rich in vitamin C, which provides protection against immune system deficiencies, and vitamin A , which promotes good eyesight and skin health. The red flesh of a watermelon is also a significant source of phytochemicals, known as lycopene, a nutrient with proven cancer-prevention qualities. Potassium in it also has BP lowering and heart protecting qualities.
Plums: Super source of vitamin C, they\'re essential for the formation, growth, maintenance, and repair of all bodily tissues, including skin, blood vessels, bones and teeth. Good potassium content which reduces BP. They contains antioxidant anthocyanins, which protect against cancer. They are blood purifiers. They\'re high in fibre, which helps in proper bowel movements.
Lychee: An all time favorite for young and old, a great source of vitamin C, which helps to prevent gum bleeding, cold, heal wounds, build collagen for skin and bones, protects the heart and prevents infections. It also helps the body fight against cancer. Lychees also help improve digestion and bowel regularity. They\'re also a good source of potassium, an electrolyte that helps to maintain fluid balance, contract muscles and control blood pressure. They are very rich in polyphenols, which help to protect against heart problems, cancer and infections.
Figs: These are known for their natural laxative action as they are very rich in fibre and help to prevent colon cancers as well. They are sweet and help curb sugar cravings. Rich in potassium, which helps reduce high blood pressure and helps overall muscle function. Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness. Good source of calcium for strong bones and iron to prevent anemia.
Honeydew melon: It\'s a refreshing fruit filled with water, to cool you on a hot summer day. It\'s high vitamin C content helps to neutralize toxins and also helps in synthesis of collagen, which is used to support blood vessels, ligaments and skin. It\'s high in soluble fibre and low in calories which makes it perfect for weight loss. The potassium in it helps to lower high BP. Improves skin texture and complexion.
Amla: Extremely rich in vitamin C which makes it a powerful antioxidant and helps in prevent gum problems, collagen building for a strong body and prevents common cold and cough by boosting immunity. It improves skin texture, delays skin ageing, strengthen nails and prevents hair fall. It improves vision and cataracts. Acts as a great detoxifying agent for the liver and kidneys, prevents cancers, mouth ulcers and improves brain function and enhances mood. Helps in absorption of iron thereby preventing anemia. It increases you digestive power and helps in weight loss as well.
Peaches: Being naturally sweet and, high in fiber and low in calories, help in weight loss. Good source of vitamin B which provides energy. Rich in Vitamin A, a great antioxidant protecting the body from cancer, skin, eyes and organs from damage. Super source of potassium for normal bp, heart beat and muscle function. Fiber helps to lower cholesterol. They contain antioxidants called cholorogenic acid which helps to prevent cancer and reduce inflammation. Peaches provide some magnesium, phosphorus, zinc, copper, manganese, iron and calcium as well. These minerals work to support red blood cell, bone and nervous system health.
Pineapple: It is a great digestive as contains enzyme bromelain which softens the food in the stomach. It also has anti inflammatory properties and prevents growth of cancer cells. Good source of energy. Pineapple is rich in manganese that is necessary to build strong bones and connective tissues. It is rich in fiber and helps to relieve constipation. Has a diuretic effect and reduces bloating. High vitamin C content helps to strengthen immune system. Improves skin, hair and nails.
Mango: The fiber pectin and antioxidants in mango reduces the risk of cancer in the digestive tract and also helps to lower cholesterol. The enzymes in mango help to improve digestion. The vitamin A in mango is a power supply for your eyes and skin, helps to prevent eyesight relates issues, improves acne, clears complexion and adds a glow to your skin giving you an anti ageing benefit. Vitamin C in mango helps to boost immunity. Keep the body cool and refreshed. The Vitamin B 6 content helps to improve brain function and memory.
Palm fruit (Tadgola): A special fruit of the summer season, filled with tender water which actually hydrates you and a sweet soft flesh which is rich in potassium helping you control your blood pressure and keep your muscles functioning well.
Now you can enjoy a range of fruits this summer season to keep your water levels up and refresh any time of the day.
Control your cholesterol 03 July 2015 Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
We\'ve always seen cholesterol as the bad fat in the body, just because most people face high cholesterol issues that lead to heart problems in the future. But does that mean it has nothing good about it? Of course not! Cholesterol is a waxy substance that is extremely important for the body in many ways like:
Producing sex hormones in both men and woman
Maintaining cell structure and temperature
Producing vitamin D in the presence of sunlight, which is extremely important for bone strength
Producing bile in the liver which is important for fat digestion
But just as everything is bad in excess, the same applies to cholesterol as well. If you eat too much of high cholesterol in fatty foods like egg yolks, red meat, organ meat, etc. and lead an extremely sedentary life, your cholesterol levels will go up, and you will blame the poor cholesterol instead of blaming your lifestyle. Below are a few tips that can help you lower your cholesterol levels:
Include plenty of soluble fibre foods in your diet like oats, fruits like apples, pears, prunes, dates, etc, and beans. The soluble fibre forms a gel in the digestive tract, binds with the excess cholesterol, and helps excrete it from your body.
Have nuts like almonds, walnuts, pecans, and seeds like sunflower seeds, pumpkin seeds, etc. They contain Vitamin E, a great antioxidant and rich in PUFA and MUFA, which have cholesterol-lowering properties.
Include fish/flaxseeds in your diet as they are rich in omega-3 fatty acids, which form a part of each and every cell of your body, increasing good cholesterol and reducing bad cholesterol. One can have fish 2-3 times/week.
Olive oil is a great source of PUFA and MUFA, which are important to lower bad cholesterol and increase good cholesterol. You can add it to your salads and soups or use the cooking olive oil to cook your daily food.
Onions contain quercetin and garlic contains sulphurous compounds that help to lower bad cholesterol. You can add them to your salad or daily food.
Fenugreek seeds are a rich source of steroidal saponins that help to reduce the body\'s absorption of cholesterol through the fat-rich foods we eat. Besides, researchers also speculate that these saponins may have a role to play in reducing the body\'s production of cholesterol. The fibre in the methi seeds adds to its value to reduce cholesterol levels in the blood.
Replace whole dairy foods with low-fat options like low-fat milk, curds, cheese, paneer or even better soy milk / tofu
Replace butter, margarine, ghee with vegetable oils like sunflower oils, safflower oils, etc.
Avoid red meat and make sure you de-skin the chicken before consuming it.
Strive to consume no more than 200mg cholesterol a day. Consume no more than 1 egg yolk a day.
Avoid processed foods like cookies, chips, bakery items, fried foods to prevent high your blood cholesterol from rising as they contain the harmful trans fats.
You can consume a fibre supplement daily, which can help cut down your cholesterol levels just to make sure you meet your day\'s fibre requirement.
Control your alcohol consumption and make sure you not do not exceed the permissible levels of more than 1 drink a day for women and 1-2 drinks a day for men.
Read the food label carefully and avoid foods with ingredients like meat fat, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate or imitation chocolate, or hydrogenated or partially hydrogenated fat or oil. Watch out for fast foods and other unlabelled products where you don\'t know what you are actually eating.
Lastly, exercise everyday for at least 45 minutes as it helps increase good cholesterol (HDL) levels in your blood, which in turn helps to lower bad cholesterol. You can opt for any exercise you like be it walking, jogging, swimming, dancing, weight training, zumba, etc.
Cholesterol isn\'t that bad as long as you are conscious of what you eat
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.
Dietician Neha Chandna (Ranglani) she is one of the best dietitians in Mumbai for weight and fat loss in Khar West, Mumbai, India. Online diet consultation are provided for services like weight loss, weight gain, cholestrol management program, treat diabetes management (Diabetic diet), therapeutic diet, PCOD Diet, PCOS Diet and other disease management. Register Now and start your Health & Weight Loss journey with Famous nutritionists Neha Chandna in Khar west, Mumbai. Looking for a top dietician in mumbai? Looking to consult the best dietician in mumbai for weight loss? Then look no further. Register here for diet consultation for weight loss and weight gain in mumbai.