In Expert Diet Tips On 19 March 2015
The festivities of Navratri begin from April 8 onwards. Along with the fun and frolic of garba, it also brings along the nine-day fasting routine. In order to maintain good health, it is imperative that you follow a healthy diet and fast in a safe manner. Nutritionist Neha Chandna shells out some tips and a diet plan for healthy fasting this Navratri. Is fasting healthy? Many may wonder if going on a nine-day fast is indeed healthy for our bodies. According to Neha, it is an extremely healthy practice as long as you donâ€™t starve yourself. Fasting helps you cleanse and detoxify your body and mind. All you need to do is fast is the correct manner by eating small meals frequently and then eating your main meal at night post sunset. Healthy Navratri diet plan Start your day with a cup of green tea and two dates For breakfast, eat fruits, nuts and raisins Have milkshake/ kheer/ coconut water around noon For lunch, opt for saudana khichdi/ rajgira roti with lauki/ arbi sabzi and a glass of chhaas with rock salt Mid afternoon, have fruit yoghurt In the evening, eat aloo chat or aloo palak salad For dinner, start with vegetable soup, a bowl of salad with kuttu ka atta/rajgira roti and sabzi followed by low-fat lauki halwa or carrot halwa Before sleeping, have a glass of skimmed milk Recently, there was a controversy that one should avoid eating fruits during fasts. In my belief, fruits are the most sacred food on earth! They are rich in vitamins, minerals, fibre and natural sugar which make them ideal to consume during a fast. ill-effects of not fasting properly Many people who fast also go to play garba or dandiya in the evenings. Since this requires stamina and energy, it is vital that you fast in a proper manner in order to enjoy the festivities and not strain your bodyâ€™s health. Some of the ill-effects of not fasting properly are: Weakness and fatigue Fainting due to drop in blood sugar level Unable to sleep properly Lack of stamina Tiredness Who should avoid fasting? I suggest diabetics and pregnant woman avoid this fast as it can cause a drop in the blood sugar levels which is not conducive in both the cases. Watch My video also on You Tube : Get fit in Navratras- Healthy Tips by Dietitian Neha Chandna
In Expert Diet Tips On 15 June 2015
The holy time for muslims is just around the corner. With over 12 hours of strict fasting, it only becomes imperative for people to eat what can provide them the best nutrients and hence perform well in their daily chores. So here a few simple guidelines for you to follow during the month of ramzan: Suhoor: This is the time your body is depleted and energy stores are used up during the night. So you need to focus on foods which give your energy and nutrients like vitamins like A, C, B- complex vitamins, minerals like sodium, potassium etc to help you sustain throughout the day. Opt for foods like fruits( every fruits is allowed especially bananas, mangoes, melons etc (due to their high water, potassium and antioxidant content), dried fruits( anjeer, dates, raisins, prunes) which give energy , oats/ ragi/ dalia in form of porridge, upma, chila etc, eggs to give you your protein content preventing muscle breakdown during the day and some Good fat rich nuts(almonds , walnuts, cashews, pistas). Iftar: This is the time your hunger pangs at their peak and eating too much food, too fast can create a problem in digestion. The best way is to go slow. Again start with dried fruits and fruits to give your energy. Then have a balanced meal like salads + 1 grain be it wheat, jowar, rice or ragi + veggies/ sprouts + chicken or fish( grilled, steamed or roasted). Avoid fried and extra sweet foods as they can turn into fat easily after a long fast. Important tip: Keep a ice cold napkin on your stomach 3-4 during the day. This will keep your body cool and prevent you from excess thirst. Share with all your friends and feel free to ask me your queries below: Register at http://nehachandna.zest.md/.