In Expert Diet Tips On 06 August 2013
The festive season is almost upon us and we all hope to look our best without an exception. But with little time left for diets and plans to join the gym still on the drawing board, you may fear it’s too late. Well, fear not. Here are a few easy to remember guidelines that will help you to look radiantly stunning and in shape amidst the preparation and excitement of your most awaited festival. And the good news is there is no need for crash diets and gym blitzes. It’s all about making the right choices. Drink loads of water throughout the day. It is proven that dehydration not only makes the skin dry and itchy but also prevents the toxins from being eliminated from the system thereby building a house for acne and blackheads. It is mandatory to carry a bottle of water along with you whenever you are on a move. Also include fresh fruit/vegetable juices, coconut water, and buttermilk as a part of your schedule to give added suppleness to your skin. Any festival is incomplete without sweets especially Indian sweets, a glimpse of which bribes you to gorge on it. But remember that they are a heap of concentrated sugar and lots of fat, the most efficient hosts for entertaining pimples on your beautiful face. Given an option, it is preferable to opt for sweets like rasgullas, chum- chum etc. that are relatively low in fat and high in protein. But again anything in excess is bad. Moderation is the key word. How can we miss out on the tradition of serving and being served royal dry fruits on this occasion? No doubt extremely tempting, one must abstain from binging on it. From a plateful of dry fruits, opt for almonds and walnuts to get a fair deal of Vitamin E that acts as an antioxidant for your skin. Invitations and get -to-gethers are by default, a part of the festive season. So what does one do to avoid all those mouth watering savouries served in front of you? It’s very simple. Do not overeat; opt for salads, tandoori snacks, baked items, raitas/curds etc; avoid gorging on rich creamy authentic gravies. Remember, if resisting the wrong food is a task; just eat to satisfy your taste buds and not your stomach. Consume a lot of fibrous fruits and vegetables, salads, whole grains, whole pulses etc. to help cleanse your bowel and throw all the dirt and toxins out your system thereby cleansing your complexion from within. Fibre also makes you feel full for a longer time hence reducing your chances of binge eating or eating high caloric food too soon. Do not skip or have long gaps between the meals as it unintentionally increases the chances of overeating. Eat 3-4 well balanced meals during the day including good protein sources such as chicken, fish (steamed/grilled), soyabean, slim milk, low fat curd etc. as it helps in cell repair and improves skin texture. Include ample of Vitamin C and Vitamin A rich sources such as guava, amla, sprouts, oranges, sweetlime, green leafy vegetables, papaya, beetroot, carrot, tomatoes etc. as a part of your diet as they help in maintenance and healing of skin cells and also shields the skin from environmental damage. De-stress yourself by indulging in any hobby activity or walk for 30 minutes/day to release mind relaxing hormones , improve blood circulation and to assist you to be in shape by burning the extra calories consumed the previous day. Festivals are all about fun, cheer, warmth and happiness but with a conscious effort of taking care of yourself. There is nothing more attractive than someone confident in their own skin. Afterall, you are what you eat!!!
In Expert Diet Tips On 12 December 2014
Finally it is the time to plunge into a brand new life. So many emotions must be going through your mind and heart, as you get busy with your wedding day preparations. And not to forget, you need to look your best to stand out amongst the rest. You strive for good skin, good hair, and take care of every miniscule detail to beautify yourself for the big day. We are sure that along with all the running around you have do for your outfits, jewellery, shoes and what not, another thing that must be topping your pre-wedding to-do list is, to get an enviable figure and toned body. Amongst all the stress, it is surely a challenge to manage everything and yet lose weight. But you need not worry. We will provide you with some easy to follow guidelines to make sure you shine like a star on the most important day of your life. Tips for Weight Loss : Here are some tips that you must follow to get on the right track for weight loss: #1. Sleep well Yes, most brides-to-be do forget what sleep is after they get engaged! But if you want to look stunning on your wedding day, remember that sleep is the only time when your body recovers from all the stress your body goes through during the day. And the good news is that a good sleep is an important ingredient in the process of weight loss as well. It stabilises your hunger hormones, which help you control appetite. #2. Join a gym or fitness class If you can motivate yourself and go for a good brisk walk for an hour, well and fine. But if you are one of those who keeps pushing back your workout, you better enrol yourself in a gym, dance class, etc. An hour of exercise is a must to help you burst your flab and to look fab. #3. Drink plenty of Water Water is an excellent solvent and it throws away all the toxins from your body leaving you with a glowing skin, lustrous hair and a healthy body. Water also helps to balance all the reactions in your cells and keeps your metabolism up to help you lose weight. Drink at least 35ml/kg body weight of water every day and even more if you are out in the sun #4. Eat small meals every 2-3 hours Agreed, with all the rushing around for the wedding preparations, eating frequent meals could be a challenge. But all you need to do is plan your day smartly and make sure you carry your meals with you wherever you go. This would also help you to skip the junk food when you are out. Frequent meals increase your metabolism and helps to burn fat faster. #5. Keep unnecessary fats and sweets out Avoid all the butter, ghee, cakes, pastries, desserts, fried foods, etc. as these can only worsen your efforts to lose weight. Sweets can also give you a lot of mood swings and sugar cravings which surely you don’t need at this point in life. Weight Loss Diet Chart Let us look at a sample diet plan for brides to be: 6 months before your wedding: Early morning: Green tea + 1 fruit Breakfast: 1 bowl of oats porridge/ poha/ upma/idli Midmorning: 1 fruit + 4 almonds/walnuts Lunch: Salad + 2 rotis/ 1 cup brown rice + veggies + dal + curd Evening: Whole wheat bread sandwich/ bhel(no sev)/ sprouts Dinner: Soup + salad+ veggies/ chicken/fish + 1 roti Bedtime: 1 cup slim milk 3 months before your Wedding: Early morning: Green tea + 2 dates Breakfast: Oats upma/ oats dosa Midmorning: 1 fruit + 4 almonds/walnuts Lunch: Salad + 1 rotis/ 1 cup brown rice + veggies + dal + curd Evening: 1 fruit Dinner: Soup + salad+ veggies/ chicken/fish Bedtime: 1 cup slim milk 1 month before your Wedding: Early morning: Green tea + 2 dates Breakfast: Fruits + nuts Midmorning: 1 bowl sprouts/ pulse salad Lunch: Salad + veggies + dal + curd Evening: Soup Dinner: Salad/ stir fry+ veggies/ chicken/fish Bedtime: 1 cup slim milk So, now you know what is best for you and how to get to your dream figure to look like a million dollar on your wedding. Wishing you all the best for your weight loss goals, and your new life ahead!
In Expert Diet Tips On 12 December 2014
Dear brides-to-be, the biggest day of your life is about to arrive and you want to be the one who captures everyone’s attention, especially your special someone’s. But does your current lifestyle really permit you to have a clear and flawlessly glowing skin? High levels of stress, lack of sleep, dehydration, pollution, wrong food habits, etc. are quite a common part of your wedding preparations. And, these can actually aggravate acne development on the skin. Read, how this stress, lifestyle choices and bad beauty habits are hampering your skin: Acne are nothing but heap of dead cells accumulating on your skin, which becomes a food source for bacteria and then these bacteria cause multiple acne over your face, neck, back, etc. Acne can also leave ugly after marks on your face, which can affect your self-esteem and confidence. Also the dangerous UV rays from the sun, all thanks to global warming is again a major reason for skin darkening and pigmentation. Well, no need to sweat already. We say, enough with the problems, now time to look at the solutions. Here are some solutions that can actually turn your dreams of flaunting flawlessly radiant skin on your D-day into a reality. Lifestyle changes for a good skin A few small changes in your lifestyle can turn into a blessing for your skin. Take a look: Sleep well for at least 6-8 hours every day as it helps to rejuvenate you and balance your hormones. This is the most important thing you need to look like a princess on your D-day! Drink 12-15 glasses of water daily as it helps to remove the toxins from the body. Exercise daily for at least an hour to improve blood flow to the skin. Use correct sun protection for your skin type after consulting a skin specialist. Yoga and breathing exercises can help to reduce stress levels. Do not touch or prick pimples or acne. Wash your face twice daily to prevent oil clogging in the pores. Check your hormonal levels as imbalance in hormones can lead to skin problems. Consult a good endocrinologist in case of imbalance. Eat a healthy diet including raw fruits, veggies, whole grains, salads, nuts, etc. Avoid fried, junk and processed foods, such as pizzas, burgers, fries, samosa, etc. as they can lead to oily skin and acne development. Good diet for healthy skin A lot vitamins and antioxidant rich foods can help to fight skin problems. Know about them and add these to your daily diet. Vitamin A: It is essential for the repair system of the cells. It helps prevent acne and gives a radiantly glowing skin. Eat foods like dark green vegetables, carrots, sweet potatoes, pumpkin, cantaloupe, apricots and mango, fish, etc. Vitamin C: Your body not only needs vitamin C to create collagen that produces skin tissue, but also requires it for healing wounds and scars. Since it a water soluble vitamin, you need to eat vitamin C rich foods everyday which include citrus fruits, berries, papaya, watermelon, pineapples, mango, and vegetables, such as dark, leafy greens, green peppers, tomatoes, lemons, bell peppers, etc. Vitamin E: It is an excellent antioxidant which fights against the free radicals, thus preventing damage to the skin. It helps to revive the skin cells. You can get vitamin E from almonds, walnuts, olive oil, sunflower seeds, whole grains, wheat germ, etc. Zinc: may prevent acne growth by creating an environment inhospitable for the growth of bacteria. It also helps to calm the skin irritated by breakouts. Zinc is found in wheat germ, pork, fish, soybean, nuts etc. Omega 3 fatty acids: They also support the normal healthy skin cell turnover that helps keep acne at bay. You can get omega-3 fatty acids from cold water fish, such as salmon, flaxseed oil, walnuts, sunflower seeds and almonds. With just slight changes in your habits and food choice, you can actually look like a million dollar bride on the most awaited day of your life.
In Expert Diet Tips On 13 December 2014
Most women dream of having the perfect wedding where all eyes are on them and they look nothing less than a princess. In order to attain this, they fret and opt for extreme dieting or unhealthy ways to lose weight and spoil their health in the long run. But if you plan in advance and follow a healthy lifestyle, you can look stunning without having to compromise on your health. Here are seven tips by Nutritionist Neha Chandna that every bride-to-be should follow. Sleep well: Most brides forget what sleep is after they get hitched, worrying about the tiniest of things that can go wrong. But don’t forget, sleep is the only time when your body recovers from all the stress it is going through during the day. And the good news is, a good night’s sleep is an important part of your weight loss process as it stabilises your hunger hormones which help you control your appetite. Get a full body check-up: Before you begin with a meal or workout plan, it is essential to get yourself checked for any abnormalities in your body. Unbalanced blood sugar levels, hormonal levels, etc are also responsible for weight gain. Once your reports are clear, it will be easier to decide your meal and exercise plan. And in case you suffer from something, you can always get help and customise your weight loss programme. Join a gym or fitness club: If you can motivate yourself and go for a brisk walk for an hour every day, kudos to you. But if you are one of those who keep pushing back your workout making every possible excuse in the book, you better enroll yourself in a gym, dance class, etc. 1 hour of exercise is a must to help you lose flab and look fab on your wedding. In the gym, get a fitness trainer who can carve out a plan according to your goals and work on your problem areas. Drink plenty of water: Water is an excellent solvent and it dispells all the toxins from your body leaving you with a glowing skin, lustrous hair and a healthy body. It also helps balance all the reactions in your cells and keeps your metabolism up to help you lose weight. Drink at least 35 ml/kg body weight of water/day and even more if you are out in the sun to rehydrate yourself. Eat small meals every 2-3 hours: Agreed, with all the wedding preparations, eating frequent meals could be a challenge. But all you need to do is plan your day smartly and make sure you carry your meals with you wherever you go so that you avoid missing them and eat junk food. Eating often increases your metabolism and helps you burn fat faster. Stay away from unnecessary fats and sweet: Avoid butter, ghee, cakes, pastries, desserts, fried foods, etc as these can only worsen your efforts to lose weight. Sweets can also give you a lot of mood swings and sugar cravings which you surely don’t need amidst all the wedding preparations. Avoid binge drinking: Alcohol can play havoc with your weight loss plan and not to forget your skin as well. It will dehydrate you, make you lethargic, add a number of calories in a short time and will also show on your face – it will look dull and lifeless. Smoking too has a similar effect. In order to avoid all this, restrict your alcohol intake.
In Expert Diet Tips On 13 December 2014
Your wedding is one of the most special days of your life and you certainly want to look your best which needs timely preparation. Nutritionist Neha Chandna shares a sample meal plan to help you shed a few kilos in a healthy way. Instead of crash dieting and starving yourself, lose weight in a healthy way to avoid fainting and other health problems after the D-Day is over. An early start is always better as you will need to put in less effort and will have more time to reach your desired goal. Here is a meal plan you can start following six months before your wedding date. Remember, though diet is 70% responsible for a healthy weight loss, you also need some sort of physical activity every day to stay fit and burn calories. You can also try these 7 weight loss tips to look perfect on your wedding: Early morning: green tea + 1 fruit Breakfast: 1 bowl of oats porridge/ poha/ upma/ idli Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 2 rotis/ 1 cup brown rice + veggies + dal + curds Evening: whole wheat bread sandwich/ bhel(no sev)/ sprouts Dinner: soup + salad+ veggies/ chicken/ fish + 1 roti Bedtime: 1 cup skim milk If you haven’t had the chance to focus on yourself with all the shopping and wedding arrangements, there is still time to tone-up your figure and look your best. You can follow this meal plan three months prior to the D-Day and drop a dress size. Early morning: green tea + 2 dates Breakfast: oats upma/ oats dosa Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 1 rotis/ 1 cup brown rice + veggies + dal + curd Evening: 1 fruit Dinner: soup + salad+ veggies/ chicken/ fish Bedtime: 1 cup skim milk It’s just 30 days to the wedding, fret not! You can still lose weight. This is a meal plan when only it’s only 1 month to the wedding. In addition to this, get some exercise and don’t stress – with the right outfit, you will look perfect. Early morning: green tea + 2 dates Breakfast: fruits + nuts Mid morning: 1 bowl sprouts/ salad of pulses Lunch: salad + veggies + dal + curd Evening: soup Dinner: salad/ stir fry+ veggies/ chicken/ fish Bedtime: 1 cup skim milk Even if you start with the 6-month meal plan, you can move to the 3- and 1-month plans as you inch closer to the wedding day. Be happy and you are sure to glow and look wonderful on your special day.
In Expert Diet Tips On 13 December 2014
Is acne killing your self esteem? Don’t worry as you are not the only one. Research has shown that during adolescence close to 90-100% of the population has at least an occasional whitehead, blackhead or pimple—regardless of race or ethnicity. In most cases, acne begins between the ages of 10 and 13 and usually lasts for 5 to 10 years. Acne is mostly due to the way skin reacts to hormonal changes. The skin contains sebaceous glands that naturally release sebum, an oily substance that helps protect it. During puberty, raised levels of the hormone testosterone can cause too much sebum to be produced. This happens in both boys and girls. The sebum can block hair follicles. When dead skin cells mix with the blockage, it can lead to the formation of spots. Bacteria in the skin multiply, which can cause pain and swelling beneath the blockages. We often blame chocolates, oily foods and sweets to aggravate acne. But this is just a myth. Food itself has no effect on acne. It is the hormonal changes, genetics, stress levels and skin type that depend on the frequency of your flare-ups. Foods like sodas, burgers, pizzas, chocolates, cakes, biscuits, samosas, vada pav etc which are high in sugar and white flour cause a spike in your insulin levels, leading to excess cortisol production which is responsible for acne development. Any kind of psychological or physical stress also raises the blood cortisol levels. So keeping the cortisol levels under control is a crucial factor. You can keep your cortisol levels low by following a good healthy diet, yoga, exercise, listening to your favorite music, getting enough sleep and having a positive attitude in life. Let’s focus on top 10 foods which can actually help you prevent acne or fight the existing ones: Fatty fish or flaxseeds: These contain good amount of omega 3 fatty acids which have the ability to reduce inflammation in our body that can trigger cells to clog pores and potentially cause acne. They are wonder foods for the skin and body. Have 2-3 servings of salmon, sardine, mackerel per week or 1-2 tablespoon of flaxseeds in your soup, smoothies, shakes/day to up your omega 3 intake. Avocado: is an excellent source of Vitamin E which that protects the skin from free radical damage caused by poor diet and environmental toxins. It a boosts your immunity to fight back those nasty bacteria causing red bumps on your beautiful face. It keeps your skin supple and free of blemishes. Other rich sources of vitamin E are almonds, walnuts, peanuts, olive oil etc. Alfalfa sprouts: though may look like grass, they are power packed with vitamins like A, C, K etc and minerals like zinc, selenium, copper etc which help to detoxify the liver, flush out toxins from the body and give you a clear glowing skin. The super nutrition content, combined with the high amounts of chlorophyll, make this herb an extraordinary healer. You can steam then and add it into your soup, salads, sandwiches or juices. Kiwi: has 3 times more Vitamin C than an orange. Vitamin C may not directly cure acne, but contributes to a strong and healthy immune system which helps you to eradicate any sort of infection. It also is necessary for formation of healthy cell walls, collagen and elastin keeping the cell skin cell structure intact and promoting healing of the affected cells and scars. You can also opt for other vitamin c rich foods like oranges, lemons, bell peppers, amla, guava etc. since your body does not store this water soluble vitamin, you need to get enough of it from your daily diet. Carrots: are filled with betacarotene which gets converted to vitamin A in the body. Vitamin A is the best antioixidant for the skin. It improves skin texture and maintains healthy skin cells. You can also get your Vitamin A from tomatoes, sweet potato, red and yellow bell peppers, cantaloupes etc. Sunflower seeds: are rich in selenium which in combination with Vitamin E works wonders to protect the skin from bacterial damage. It reduces inflammatory damage to the skin, preserves skin elasticity and controls acne development. Other foods rich in selenium are brazil nuts, fish, shellfish, mushrooms etc. Pumpkin seeds: are good sources of zinc. Studies have shown that zinc deficiency can weaken the immune system making one prone to any kind of infection. Hence zinc in your diet can help you prevent flare ups and protect skin from any bacterial invasion. Other foods rich in zinc are sesame seeds, spinach, broccoli, asparagus, chickpeas, wheat germ etc. Yogurt: they contain live bacteria which prevent the growth of bad bacteria in the gut and allow the good fellows to grow. These good bacteria do not allow the bad ones to enter your system thereby improving your immunity and defense against skin infections. Especially if you are on antibiotic treatment, 1 cup yogurt/day can be of great help. Green tea: contains flavonols and polyphenols which are powerful antioxidants help to control skin infections, soothe inflammation and boost the immune system detoxifying the body. Water: the benefits of water are umpteen hence makes sense to repeat it again and again to drink plenty of water. Water is a universal solvent. It dissolves the toxins and throws them out of the body and carries the nutrients and antioxidants to the skin cells, promotes faster healing reducing acne flare ups. Drink more on days your activity level is high or the outside temperature is much higher than usual. We all understand the pain and stress you go through when we see new zits and pimples popping up. Integrate these 10 foods in your diet to stay vibrant and skin healthy- heal yourself with the right food.
In Expert Diet Tips On 13 December 2014
It’s a usual myth that you achieve your dream body in the gym. But the fact is that you spend only 1 hour during your exercise but 23 hours outside which actually determines your progress towards your goals. Exercise is just 30% whereas diet is 70% of your effort. It’s rightly said that muscles are torn in the gym, are repaired on your dining table. What you eat throughout the day will have a major impact on the way your body starts shaping up, especially what you eat pre and post workout. In the most basic sense: What you eat pre workout is crucial for fuelling the workout itself and maximizing your performance throughout. What you eat post workout is crucial for optimizing the recovery process and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to. Hence these 2 meals are the most important ones for women who follow a regular exercise routine. The type and quantity of meals differ according to the type and intensity of exercise you follow. Pre workout meal: This is known as the ‘Energy Phase’ of your workout. The main aim of this meal is to give you energy to work out at your optimal level. As a thumb rule you need to eat something 1-2 hours before your workout to help you sustain through your workout sessions without feeling famished. The meals would differ depending on the type of workout you are doing. Cardio/ yoga/ pilates/ zumba: If You are doing any of these activities early morning, its best to do it on empty stomach to help you speed up your fat burning process as the blood glycogen levels would be low on waking up, preferring fat as the source of fuel for energy. Yoga especially on empty stomach is very effective. If you feel weak working out on empty stomach, you can opt for a fruit like banana, dates or a juice to avoid weakness. If you are working out in the noon or evening, you can eat a high fiber carb meal 1 hour before workout like brown bread sandwich/ oats upma/ idli/ fruit salad/ brown rice/ smoothies/ Frankie etc. These fiber rich foods release energy slowly which helps you carry on with your 1 hour of workout comfortably. Weight training: Since the aim of this workout is to strengthen, build and tone muscles, it is important to eat high carb-moderate protein meal 1 hour prior workout to feed your muscles with energy, reduce protein breakdown and stress hormone levels. You can opt for foods like egg or chicken sandwich/Frankie, milkshakes, sprouts and curds, low fat paneer with brown rice/ jowar roti, soya poha etc. Try not to do weight training on empty stomach as you may feel weak and not strong enough to pick up weights as per your capacity. Post workout meal: This is known as the ‘anabolic Phase’ of your workout because the meal you eat post workout helps you to recover, repair and restore the energy in your body. As a thumb rule, you need to eat something within 30 minutes which is the window period post workout to prevent muscle breakdown and begin the recovery process as soon as possible. But before anything else, you must drink ample of water to help you rehydrate and prevent muscle cramps and sluggishness. Cardio/ yoga/ pilates/ zumba: Post cardio, it is important to replenish the carbs and electrolytes used up during the workout. Coconut water is excellent to replace electrolytes. Banana sliced lengthwise and spread with peanut or almond butter. Mango smoothie with mango chunks, vanilla yogurt, ice, and honey. Sliced apple with a handful of walnuts. Whole grains, fruits, and veggies are the best sources of carbs post workout. Again, whole foods are best, but smoothies and shakes are a good quick fix. One of the best protein-carb combos is milkshake. It provides an optimal balance of carbs and protein. Weight training: Generally women do not indulge in excessively heavy weight training, but moderate training also causes muscle breakdown which needs to be repaired. here protein and carbohydrates are needed after a workout to help repair muscles, replenish the body’s glycogen stores, and prevent muscle soreness. You need to opt for simple carbs along with easy to digest and absorb protein within 30 minutes of your workout. Simple carbs are required to help pull in protein into your muscles which is the main component for muscle recovery. Simple carbs like bananas, juices, honey, dates, potato, sweet potato, rice etc are some options. You can get your Proteins from whey protein shake which is the absorbed fastest or else eggs, chicken, fish, low fat paneer, milk, curds etc but these take time to digest and absorb. A combination of carb and protein is the best way to recover your broken muscles. Example: Chocolate protein shake with protein powder, skim or soy milk, and a banana. Half an avocado stuffed with cottage cheese and tomato. Spinach salad with a sliced chicken breast. Whole foods are the best option because they offer complete nutrition. They provide many micronutrients and essential fiber and help keep you feeling satiated. The best whole food choices contain complete, high-quality protein and provide nearly every essential vitamin and mineral. Planning your meals is the best way to ensure you get the best out of your diet. As you can see, there are quite a few delicious ways to fuel and get the most out of your workouts and trainings. We have to treat our bodies nicely and give them what they need.
In Expert Diet Tips On 13 December 2014
The word chocolate itself is so tempting that the thought of it can take you to a heavenly world. Most of the people who go on diets ask their dieticians, ‘hope you will allow me to eat a piece of chocolate sometime?’ Yes that’s because it is a mood elevating food. Till now we have just heard the negative things about chocolates like high calorie food, causes cavities etc. But not many people know how actually can chocolate be beneficial for you. Chocolates are made from cocoa beans and there are various types of chocolates like milk chocolate, dark chocolate, white chocolate, unsweetened chocolate etc. Benefits of Chocolate Chocolate though high in fat does not increase cholesterol as it has good amount of MUFA and PUFA (good fats). • Dark chocolate has high level of cell protecting antioxidant compounds like epicatechin and catechin which enhances blood flow, healthy cholesterol levels and reduces blood pressure. The antioxidants in dark chocolate and cocoa called flavanols which are present in concentrated form. Flavanols have also been shown to stimulate the production of nitric oxide, a key gas inside artery walls that relaxes and widens arteries, allowing for the easy flow of blood and reduced blood pressure. • Chocolate may prevent build up of plaque in the arteries and have anti clotting effects thereby protecting the heart. • Despite of being sweet, chocolate has a low glycemic index. Flavanols in chocolate trigger the production of nitric oxide which widens the cells and allows them to accept sugar. It may possibly increase insulin and glucose sensitivity. • Dark chocolate has high amount of magnesium which is important for people with hypertension, diabetes and heart problems. • Chocolate is rich in copper which is necessary for a healthy heart. • It is rich in potassium which reduces blood pressure. • Milk chocolate is rich in calcium which is good for bones and teeth. • They are also rich in iron which prevents anemia, weakness, irritability, headache etc. • Chocolate is a concentrated source of theobromine which is a mild nervous system stimulant making you slightly alert. • Chocolate is also rich in phenylethylamine which is responsible for some pleasurable feeling one gets after eating it as it releases endorphins in your brain. So even if chocolate is high in fat and calories, if eaten in moderation, it can easily fit in your daily balanced diet.
In Expert Diet Tips On 19 December 2014
It’s understood that marriage and stress go hand in hand. The day that you have been waiting for all your life is just around the corner and so much to do to make that day just perfect. Stress is bound to set in. But excess stress can actually ruin your health, hormones and the fun aspect of your most awaited day. You cannot avoid stress but you can definitely find ways to cope with it to help you unwind and face all the challenges with ease. Basically you need to spare some time for yourself from all the chaos to disconnect with the world and help your mind and body relax. Here are a few simple tips to help you collect yourself to enjoy every moment of your wedding Focus on your breath: Be it in the train, car, office or anywhere, all you need do is just focus on breathing and let the thoughts come and go. Do not focus or ponder on any thought. Do it for 15 minutes and see how relaxed you feel. Listen to music: Listen to whatever you feel like be it some melodious track, any instrumental music, or any romantic number which takes you to a dreamland and helps you to forget all your worries. Enjoy your tea/ coffee/ green tea: Rather than just gulping your drink down, stand at your balcony or terrace , look at the tress and slowly roll your drink over your tongue. Enjoy the alone act and live in the moment. Go for a long drive: Just drive alone with some of your favorite music and let yourself lose, enjoy and go where the road takes you. Take a walk: Walk along the beach or on some green grass, chant om or any or mantra to purify your mind and soul. Feel the breeze move through your body and let the negativity move out along with it. Create art: Set aside sometime from your busy schedule to create some form of art. Paint, draw, craft, stitch or anything of your choice to actually feel the happiness flow through you. Cook: The most relaxing thing you can do for yourself is cook a dish which you can very well. Put all your heart into it and let your family members feel your love for them. Go for a massage: The best way to unwind your mind and body is to go for a good deep tissue massage to remove every ache and pain from your body and rejuvenate you. Make sure you choose any 3 things atleast daily to bounce back each day with all your vigor and energy. Happy wedding!!
In Expert Diet Tips On 19 December 2014
Juices have been an all time favorite for everyone, be it young or old, ill or healthy, thin or fat. Lots of people live on juices especially during the hot season. Many enjoy drinking juices along with meals. Most people drink canned/ tinned juices. Some even keep the juice for hours before consuming it. All these practices are extremely wrong as juices are meant to be consumed within 2-5 minutes after extraction. Canned juices are loads of sugar and preservatives which add on the weight issues. Drinking juice later than 5-10 minutes after squeezing it results in loss of nutrients like vitamin C, vitamin A, B- complex, and other minerals as well. Who should have juices? Juices are good for people who do not like fruits/vegetables, who cannot chew fruits/vegetables like toddlers, elders, critically ill patients etc. Juices help them to get the nutrients in a more simple and easy to absorb manner which otherwise is difficult for them. Who shouldn’t have juices? People who are constipated, on weight loss diet, diabetics etc should avoid juices as it is devoid of fiber and increases the sugar levels in the blood. It also increases sugar cravings because since the sugar in juice causes a spike in the blood sugar levels and a sudden drop, you are left with more and more sugar cravings. Specially people with poor digestion and constipation should try and eat fruits/vegetables raw as it helps in clearing the bowel more easily making them feel light and relaxed. Juices for good health • Avoid fruit juices as they contain natural sugar and juicing the fruits remove the fiber leaving you only with sugar water. • Try and opt for more of vegetable juices like carrot-beet-spinach-tomato/ dhoodi-cucumber/ spinach-pudina-coriander etc. Do not strain these juices. Just blend them in a blender, add a dash of lemon and drink it immediately. • The best time to drink vegetable juice is early morning to help you absorb the nutrients in it better on empty stomach. • Avoid taking juices with any other food to avoid any hindrance in the nutrient absorption. • Wheat grass juice is a great liver detoxifier and helps to fight diseases like cancer, blood pressure, cholesterol etc since it is rich in antioxidants and chlorophyll which cleanses the body. Benefits of vegetable juices • Clears your bowels • Improves hair luster • Clears complexion • Helps reduce weight • Lowers cholesterol • Reduces chances of cancer So choose your juice options wisely considering your health and other minor issues so that it gives you maximum benefits.
In Expert Diet Tips On 19 December 2014
These days too many brands are promoting green tea and its varieties. But these are no gimmicks as green tea has been discovered 4000 years ago and have found to have a host of health benefits like: Green tea is found to have catechins and polyphenols which are excellent antioxidants and prevent the body from free radical damage and helps to detoxify. Green tea is less processed than black tea and hence have higher amount of antioxidants. It has anti viral and anti bacterial effect and prevents plaque formation in the mouth. It helps to reduce bad cholesterol, improves good cholesterol and keeps blood pressure in check. It prevents formation of new cancer cells and destroys the harmful ones thereby protecting the body. It controls blood sugar levels and prevents heart diseases. Retards aging process and improves skin texture and complexion. Improves digestion, prevents gas formation and helps in weight reduction. It has mild bowel stimulating effect thereby preventing constipation. It helps to get rid of headache and tiredness which is a common problem in daily life. It improves immune system and prevents the body from infection like cold, cough etc. Its best to replace your coffee with a cup to green tea as coffee can dehydrate you and have a host of unhealthy effects on your body. Instead rehydrate your cells with a cup of green tea powerpacked with antioxidants.
In Expert Diet Tips On 20 December 2014
Wow, finally it’s the time of year, when you want to actually shed all your clothes, soak up some sun and get ready for some fun. Its summer time! And yes what better than a lovely vacation with your loved ones to break the monotony. The only problem that’s arises is a bloated body which does not allow you to wear the skimpy clothes that you were dreaming of wearing on your holiday. Besides that bloating also makes you feel so heavy and unsexy just like you have swallowed a basket ball. It ruins your mood and the romance in your life as well. But there is nothing to be disheartened as you can easily reduce your bloating with some quick easy ways given below: 1, Drink plenty of water: Most of the people think that drinking water can add to your bloating issue but actually it is the opposite. Dehydration can force your body to pull and save water instead of excreting it. Hence sipping on water constantly helps you feel lighter. You can add some lemon juice to it help you cleanse your system and improve digestion. 2, Chew on greens: Try chewing on or drinking some juice of celery or parsley which aid in digestion, reduce gas and act as a diuretic which reduce fluid retention making you feel light and rids the body of toxins leaving your glowing and gleaming. 3, Get some potassium: Include foods like banana, papaya, kiwi, oranges, spinach, mango, tomato etc in your diet to help you balance the water in your body. Potassium has a diuretic effect which flushes excess fluid in your body. 4, Probiotics work: Probiotics are stomach saviours. Make sure you add yogurt to diet as it contains the good bacteria which improve stomach health, digestion, prevents gas and relieves bloating. It also helps to fight infections by improving immunity. 5, Concoctions: Sip on some peppermint tea/ chamomile tea or fennel seeds boiled in water. These have a great impact on gas and bloating. They help to release all the toxins from the system keeping you light and easy to breathe. 6, Basil seeds: Add a spoonful of basil seeds in a glass of water and keep sipping throughout the day. These seeds have a super calming effect on the stomach relieving you from bloating, acidity and body heat. 7, Ginger: Chew a piece of ginger after your meals or just add a tbsp of ginger juice to yout water or juices and drink to feel the relief from gas and bloating. A few lifestyle changes can also help you keep the bloat away. - Eat small meals when hungry instead of stuffing a lot at a time. - Chew your food well instead of gulping it down. - Do not lie down right after eating food. - Avoid chewing gum, drinking with a straw and talking while eating as these cause excess air swallowing which can cause bloating. - Avoid the intake of carbonated beverages and alcohol completely to feel light and reduce all the bloating. - Restrain from adding excess salt to your food as it causes water retention and puffiness. Also limit the intake of processed foods like biscuits, packaged food, frozen meats etc as they are loaded with sodium. - Try to get good sleep as it helps to recover from the stress and normalizes hormones helping you to feel fresh and relaxed. - Make sure you get your 30 minutes of activity daily as it improves blood circulation, releases excess water from the body and also helps to release the gas and bloat.. Embrace a beautiful and charming you.
In Expert Diet Tips On 20 December 2014
In today’s glamour driven world, everyone’s dream is to look like their favorite celebrity. The rat race to reach your dream figure, shed weight and to look better than your peer, forces you to try to all the unwanted, undesirable sort of approaches, one and most common of them being the LOW CARB LOW FAT diet. At first it sounds interesting and a definite solution to lose those extra pounds. But in the long run, a low carb low fat diet limits your food choices drastically, leaving you forever hungry and frustrated. That’s not all, read further to know more about such a diet: The truth unfolds A low carb low fat diet is one which limits your food options and deprives you of all high carb foods like cereals, fruits, potato, honey, breads, biscuits etc and high fat foods like bakery products, whole milk, butter, cheese, oils, nuts etc. Up to 60% of your total daily calories should come from carbs and 22-25 % from fats, leaving the rest for proteins. Going too low on carbs and fats leaves you with very few exciting food options and all you have to depend on is protein rich foods like egg whites, chicken, fish, soya and low carb veggies. Since carbs are the main fuel for the cells of our body, depriving them of carbs affects their functioning in many ways. Cells also need fat for protection and metabolism. This diet surely helps you to lose weight, but it also impacts your body in many negative ways. Negative impact of a low carb low fat diet - Low on energy Carbs are broken down to glucose, which is absorbed in the blood stream and used up by the cells for energy. A low carb diet fails to provide energy and all it leaves you with is physical fatigue and tiredness. - Muscle loss The body starts using the muscles for energy when it does not get carbs from foods. This leads weakness and loss of body strength. - Mild depression Low carb diets reduce the secretion of serotonin- a neurotransmitter which makes you happy leaving you depressed, sometimes even cranky and angry. - Constipation Limiting foods like fruits, grains, vegetables and focusing on protein rich foods can leave your body deprived of the fiber it needs for a healthy digestive system. This can make passing stools an unpleasant experience. - Ketosis Long term deprivation of carbs can lead to ketosis – a condition in which the body uses stored fat as a source of energy, releasing a byproduct called ketones, which build up in the body affecting mental performance, organ functioning and leaving the body highly acidic. - Deficiencies Lack of fruits, veggies, oils and grains in your diet can make you deficient of nutrients like vitamin A (good for skin and eyes), Vitamin C (great for immunity), Vitamin E ( super anti oxidant), B-complex vitamins (to keep your energy levels high) and many micronutrients required by the body for working at its best. - Cold feet Fat is important to regulate body temperature. Going too low on carbs and fat can actually use up the protective fat layer below your skin, making you vulnerable to even slight weather changes, leaving you cold most of the times. - Poor brain health Fat is needed by the cells membranes of the brain and nerve fibers to help them pass messages quickly. Low fat diets can affect the brain functioning in several ways. - Lack of hormones Fats are required for the production of sex hormones in men and women. Low fat diet can affect your sexual life severely. - Acidity High protein food are acidic in nature, which can affect the ph levels in the stomach causing serve acidity, ulcerative colitis and other stomach issues. - Osteoporosis High protein diets can actually increase the calcium excretion from your body, making your bones weak and porous. - Kidney stones problems High protein diets can increase the calcium excretion in the urine increasing the chances of developing kidney stones. A word on good fats A low fat diet does not mean eliminating fat completely from your diet, but reducing its direct intake. The focus should be on choosing good fats wisely like omega 3 from walnuts, fish- salmon, tuna, flaxseeds and omega 6 from foods like avocado, olive oil, blend oils etc. in your diet as it helps to reduce bad cholesterol, protects the heart and improves brain functioning. The judgment Low carb low fat diets help you to lose weight for a short period of time, but once you go to back to your normal diet pattern, they add to your weight again (yo- yo effect). They are not sustainable for a long time and can have serious health effects as mentioned above if followed for longer periods. The best way to do it is to eat in moderation, select complex carbs like oats, whole grains, fruits, nuts, salads, low fat milk and milk products, fish, lean meats etc. and eat in portion control to help you burn calories, instead of adding to them.
In Expert Diet Tips On 20 December 2014
Mercury levels are rising and summer is at its peak, and the scorching sun gives us enough reasons to constantly hunt for soothing foods which can comfort us in the heat. You can get dehydrated easily due to excess sweat and perspiration and that’s the time when you feel like reaching out for something cold like sodas, beverages or even cold water. This is where we go wrong because anything extremely low in temperature can constrict our blood vessels affecting the heat loss process from our body. Our expert Neha Chandna, a well-known nutritionist gives a few pointers to keep in mind during summer. Increase your water intake. In high humidity, you do not sweat adequately due to which you cannot release heat efficiently from your body. That is the reason why you need to drink enough water at regular intervals even if you are not thirsty, to cool your system. Eat lot of fresh fruits, raw salads and lightly spiced foods. Fruits and veggies are easy to digest and high in water content which helps in hydration. Avoid fried and junk foods as they take time to digest and require a lot of water. Spicy foods can also increase body heat. Drink naturally cooling beverages like coconut water, lemon juice, buttermilk, sugarcane juice, etc. rather than aerated soft drinks, caffeine, and alcoholic beverages as they contain sugar and other preservatives which act as diuretics (increase the flow of urine) and can cause loss of water from the body. You can add sabja (tulsi/basil seeds) to drinks as it has a cooling effect on the body. Curd is excellent for summers as it increases friendly bacteria in the gut and improves digestion and boosts immunity. Add veggies like cucumbers, tomatoes, carrots, spinach, beet, etc to add to increase the water content in your body. Avoid heavy meals at one time as it can cause acidity and affect digestion. Rather, eat small meals to feel light and keep your system active. Raw mango is a special fruit in the summer season and is extremely good to prevent sunstroke and weakness. Raw mango juice also known as aam panna can help balance electrolytes in the body. You can also have raw mango in any form like adding it inbhel, salads or making a dish out of it. Here’s a sample summer diet that you can follow: Breakfast: Eat 2-3 fresh fruits as they can help neutralise your stomach acids and make you feel light and active. They are natural sources of energy. Mid-morning: Have a glass of buttermilk/ coconut water to refresh you. Lunch: Have a bowl of salad with 1-2 rotis, veggies and thin dals(You can add or subtract the rotisas per your appetite and requirement). Evening: Have fruit yoghurt/fruit smoothie. They are filling, nourishing and very cooling. Dinner: Always have a light dinner, especially during summers. Here are a few options – stir fried veggies/ chilled soups + grilled chicken/ steamed fish/ low fat paneer/ tofu + jaljeera/ lemon juice. The above mentioned diet is low in fat, medium in protein and high in good complex carbs which help control obesity, blood pressure, cholesterol and many other ailments. So this summer, stay healthy and cool by eating right.
In Expert Diet Tips On 20 December 2014
Neha Chanda dietitian and nutritionist tells us about anti ageing-antioxidants its sources and requirement of antioxidant nutrients Anti aging- antioxidants!! Antioxidants are substances which can counteract the damaging effects of the normal process of oxidation in the body. They are nutrients like vitamins and minerals which play an important role in preventing chronic diseases likecancer, heart disease, stroke, Alzheimer\'s disease, Rheumatoid arthritis, and cataracts. Free radicals are produced within our body due to normal processes like metabolism, respiration, pollution, sunlight, smoking, alcohol and strenuous exercise but it poses stress on the body when excessive free radicals are produced beyond the body’s capacity to fight against it. Free radicals are unstable molecules and attack various cells in our body in order to become stable thereby damaging our organs. Antioxidants stabilize these free radicals without undergoing damage and hence protecting us from health problems. Sources and requirement of antioxidant nutrients Vitamin E also known as anti-aging vitamin found in walnuts, peanuts, almonds, whole grains, vegetable oils etc. Vitamin C improves immunity and works in combination with vitamin E. It is found in citrus fruits, green leafy vegetables, amla, guava, tomatoes etc. Beta-carotene (form on vitamin A) helps to protect vision and skin texture. It is found in red, orange vegetables and fruits like tomatoes, papaya, mangoes, bell peppers, green leafy-vegetables, pumpkin etc. There are no specific requirements for beta-carotene. Selenium is a trace mineral found in wheat, corn, rice, nuts, soybeans, chicken, egg, fish etc. In a nut shell, eat more of fruits, vegetables and nuts, abstain from smoking and alcohol, exercise regularly, do some yoga exercises and relax and be happy to prevent aging and damage to your body.
In Expert Diet Tips On 26 May 2015
Nutritionist Neha Chandna shares a sample meal plan to help you shed a few kilos in a healthy way before your special day. Instead of going on a crash diet and starving yourself, lose weight in a healthy way to avoid fainting and other health problems after the D-Day is over.Just remember that you need to follow it at least six months before your wedding. Remember, though diet is 70% responsible for a healthy weight loss, you also need some sort of physical activity every day to stay fit and burn calories. Early morning: green tea + 1 fruit Breakfast: 1 bowl of oats porridge/ poha/ upma/ idli Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 2 rotis/ 1 cup brown rice + veggies + dal + curds Evening: whole wheat bread sandwich/ bhel(no sev)/ sprouts Dinner: soup + salad+ veggies/ chicken/ fish + 1 roti Bedtime: 1 cup skim milk If you haven’t had the chance to focus on yourself with all the shopping and wedding arrangements, there is still time to tone-up your figure and look your best. You can follow this meal plan three months prior to the D-Day and drop a dress size. Early morning: green tea + 2 dates Breakfast: oats upma/ oats dosa Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 1 rotis/ 1 cup brown rice + veggies + dal + curd Evening: 1 fruit Dinner: soup + salad+ veggies/ chicken/ fish Bedtime: 1 cup skim milk It’s just 30 days to the wedding, fret not! You can still lose weight. This is a meal plan when only it’s only 1 month to the wedding. In addition to this, get some exercise and don’t stress – with the right outfit, you will look perfect. Early morning: green tea + 2 dates Breakfast: fruits + nuts Mid morning: 1 bowl sprouts/ salad of pulses Lunch: salad + veggies + dal + curd Evening: soup Dinner: salad/ stir fry+ veggies/ chicken/ fish Bedtime: 1 cup skim milk Even if you start with the 6-month meal plan, you can move to the 3- and 1-month plans as you inch closer to the wedding day. Be happy and you are sure to glow and look wonderful on your special day.
In Expert Diet Tips On 26 May 2015
With the onset of summer, it is advisable to keep yourself hydrated to save yourself from the health risks of dehydration. While water quenches thirst, this refreshing low-cal drink can be perfect for summers. Jaljeera is also helpful in digestion. Here are 9 tips to prevent dehydration during summer. Ingredients: 1 tbsp cumin seeds (roasted and powdered) ½ tbsp mint leaves paste ½ tbsp coriander leaves paste 1 tsp dry amchur powder ½ tsp black salt ½ tsp sugar Juice of ½ lemon 1 glass cold water Salt to taste Method: Mix all the above ingredients. Add cold water and stir. Add coriander and mint leaves for garnishing. Serve chilled with ice.
In Expert Diet Tips On 19 June 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! Without a doubt, we all agree on how important cardio is for our heart and body. The flow of blood through our system has more significance than we can imagine. It delivers oxygen and nutrients to each cell in the body, thus keeping you energetic and fit. The best form of cardio where one uses his maximum potential is running. Running is that one physical activity that has been practised since centuries and made even more famous today through marathons. It\'s a form of exercise that can be done anywhere, anytime and without any cost. There are many more reasons for which running is seen as the best choice of workout by people: Makes you stronger: Running uses the largest muscles of your body, i.e. the legs and to some extent the back and arm muscles as well. Being a resistance workout, it helps strengthen the bones, ligaments, muscles and joints of your lower body, provided you run the right way. It\'s the best way to keep yourself strong even as you age. Burns a lot of calories: Running is the best cardio activity to burn off that extra fat. It also helps to keep your appetite-increasing hormone under check. Boosts memory: For all those who have a family history of Alzheimer\'s or dementia, do not worry. All you need to do is start running. It helps your brain work better by improving your cell condition so that your memory remains sharp as ever. Gives you a glow: The sweat on your face helps unclog your pores and the blood gush helps oxygenate all the cells, improving your complexion. Reduces pressure: Running is by far the best way to keep pressure at bay. As it increases the strength and capacity of the blood vessels, it keeps the pressure under control. Pumps up energy: As running helps blood reach all corners of your body, it provides oxygen and nutrients to every cell, which makes you more energetic and improves your stamina. Feeling sluggish? Just try going for a run instead. Helps you sleep well: Runners tend to sleep better as running controls your hormones and also sets your sleeping routines. Makes your heart stronger: Running helps strengthen the muscles of your heart and reduces your chances of an attack. Lowers stress levels: Running is the best stress-busting activity. When you feel down, just go for a run. It helps boost serotonin levels, which make you happier, calmer and more relaxed. You\'re then equipped to deal with situations in a better way. For beginners, we suggest you start with brisk walking first, then progress to jogging and when comfortable, then start your running regime. Regardless of your fitness level, you can start from zero to running 20 minutes in 10 weeks. Make it a point to run at least 4 times a week to see noticeable changes in your stamina and endurance levels. Before every run, make sure to warm up for 5-20 minutes with a fast walk and at the end cool down with 5-10 minutes of slow walking. Other things to keep in mind: Get the right shoes for running or else you will land up with a shin or knee ache. Get your starting position right: Shoulders rolled down and back, arms relaxed, head up and swing your arms in even front-to-back motion. Maintain a rhythm. Breathe in from your nose for 2 counts and breathe out from your mouth for 2 counts. Run at a comfortable pace where you are able to have a conversation with a friend without panting and do not take big strides as it can exhaust you faster. Aim for short and quick strides. Listen to music that gets you going and motivates you to complete your workout. Once you finish your run, while cooling down, roll your head side to side and your shoulders a few times to loosen your upper body. Make sure to stretch your hamstrings, quads and calves to prevent injuries. Listen to your body. Minor burning and aches are a good sign but if there is unbearable pain or injury in any joint, stop there and go to a physiotherapist or orthopedic to rule out any major issue. Drink plenty of water before, during and after running. Eat healthy well balanced meals 2 hours prior running. Avoid eating anything just before running. Wear loose and comfortable clothes that allow your skin to breathe.
In Expert Diet Tips On 20 June 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! Fitness in literal terms means improving 5 essential components of the body i.e. flexibility, cardio respiratory endurance, muscular endurance, muscular strength and body composition. Most of the physical activities and training programs are designed to work on one or all of these components, which is the ideal way of doing it. But do common people like us understand such a complicated process? No. All we understand is how we feel about our body, mind and spirit, right? The most important thing is the feel-good factor and feeling great within our skin in our own capabilities. Fitness, hence, becomes a very relative term and each person\'s definition of it depends on their interest, physical abilities and goals. It is the ability to physically and mentally do what you want to do, when you want, and with full ease and comfort. It is in your power to complete a task without any limitation arising from stress, injury, illness, low confidence, etc. For someone it might relate to body and for others mind. Here are some examples of what fitness might mean to different people: Waking up fresh and active in the morning Being able to do household chores with complete comfort Being able to move things easily Working all day without fatigue or tiredness Walking up the stairs to your house without losing breath Playing with children when they want to Driving long distances without lethargy Fitting into your 5-year old dress Buying a dress one size smaller than last year Following your workout plan for a week Being able to run for 30 minutes straight Running a marathon successfully Standing in a queue comfortably for a long time Getting a peaceful, undisturbed sleep every night Having glowing skin and luscious hair Having a cycling race with friends and winning it Building great muscular physique Walking your dog for an hour Combating diseases, especially during weather changes Have you found your own fitness mantra?
In Expert Diet Tips On 22 June 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! Let\'s agree we all have days when we slip up our \'perfect diet\' and give in to that piece of cake or samosa. Call it social pressure, a friend\'s birthday party or just a usual comfort food spree, the reasons to sin are many with an equal number of excuses to avoid exercise. All this adds to the extra pounds in the most unwanted areas. Obviously, it is not possible to live like a saint in the highly social and junk food world of ours, but what we can do best for ourselves is either avoid these foods or make up for it by burning the calories consumed. But what if you could look at junk foods by the amount of exercise required to neutralize the calories for each? It\'s a fight or flight situation. If your love for junk food is real, you\'ll overcome this hurdle, if not, you might stop eating junk food altogether! (The duration of exercise is given for a reference man of 60 kgs which can be calculated for your weight.)
In Expert Diet Tips On 07 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! You have always wished to eat healthy and tried to stick to our diet regime. But most of the time you land up eating junk food when you\'re with your spouse/partner, and they force you to take a bite of that mouth-watering fat-loaded food. How about getting your partner addicted to healthy food? For most people, the idea of healthy food is boring and monotonous. That is the notion you have to change. There are a number of ways you can do it: Everyone is now internet savvy. There are a number of healthy recipes available online, which you can find and prepare for your loved one. Prepare the dish your partner likes with a healthier twist, so that they do not reject it at the first look and at least give it a shot. Make some yummy salads / veggies / grilled chicken / steamed fish / low-fat paneer paratha, etc., which are healthy yet irresistible. Take your partner grocery shopping with you and ensure that he/she picks up only healthy items under your check. Pack a low-fat and low-cal meal in their tiffin with a note saying \"I love you, that\'s why I care\". It will bring a smile to their face and they will eat the meal without a thought. Tell your partner to make a healthy meal for you on the weekend. It will get them involved in the entire process of eating healthy. There are a couple of healthy food joints coming up in India. They can be the new date/hangout location for you to surprise your better half with. The best way is to involve your partner in the entire healthy cooking process and explain the importance of adding fibre-rich, vitamin-rich, and healthy oil options to your meals. A healthy couple can ensure a healthy family. Showing your partner you care and preparing healthy meals is one of the ways of expressing it.
In Expert Diet Tips On 25 July 2015
I\'m sure every woman would agree with the fact that it\'s easier to please your husband or in-laws through healthy food than your kids. When it comes to food, it\'s tough to understand what kids may agree to eat! With the variety and food options available in the market today, it gets more and more challenging for the mother to meet the child\'s demands not only in terms of taste but also in terms of their health and well being. Junk food like pizzas, burgers, french fries, hot dogs are some of the classic favorites amongst the kids, but these are responsible for problems like obesity, diabetes, high cholesterol, etc. later on in life. But the problem is that if you don\'t give them what appeals to their eyes and taste buds, you will get an untouched tiffin back home at the end of the day. So let\'s see how we can balance the taste needs and health of our children: Roti pizza: Make a thick roti, top it with tomato sauce, veggies, paneer and bake it in the oven for 10 mins. Soya burger: Make grilled soya and veg tikkis, place them between whole wheat buns along with veggies like tomatoes, lettuce, onions, capsicum. Idli sandwich: Put chutney and butter on each idli, place onions, tomatoes, cucumbers, in between the idlis and serve as a sandwich. Dal pancakes: Make a moong dal pancake and top it with paneer and tomatoes. Egg roti roll: Put chapati in a pan, break the egg so that it coats the chapatti, add all veggies in between and roll it into a roti roll. Chicken Frankie: Take some leftover chicken gravy, place it on a roti with onions and tomatoes and roll it into a Frankie. Ragi uttapa: Mix ragi flour and rice flour with water, add onions, tomatoes, capsicum and make a pancake out of the mixture. Spinach paratha: Make a dough with spinach paste and fill it with low fat paneer to make a paratha. Healthy pasta: Mix whole wheat pasta with tomato sauce and loads of veggies. Pudina rice: Mix veg brown rice pulao with mint leaves and curd. I\'m sure that if these tasty and healthy dishes are part of your kid\'s tiffin, every last bit of it will be completely consumed by your kid. In fact you might have to give him/her two tiffins for their friends too!! Happy parenting!
In Expert Diet Tips On 31 July 2015
Most people indulge in all sorts of drinks, like tea, coffee, cold drinks, cocktails, etc. when they go out, but tend to forget the most important liquid for life - WATER. Some don\'t realize that their body needs water and others are just too lazy to get up and have a glass. This just leads to dehydration which causes fatigue, weakness, headache, muscle cramps, etc., and in turn affects performance and reduces work efficiency. It also affects digestion and metabolism making your body sluggish and causing weight gain. 50-70% of our body is made up of water. Hence our body requires 30-35ml/kg body weight water/day. In conditions of extreme heat and humidity, the requirement of water increases even further. Water has a host of benefits: Helps to flush out toxins from your body and provides oxygen and nutrients to all the organs Relieves headache and body pain caused due to dehydration Makes skin soft, elastic and smooth giving it a younger look Helps you focus and concentrate better as your brains need water for functioning Prevents constipation and makes you feel lighter, prevents kidney stone formation Prevents water retention as excess fluid is flushed out Keeps joints and muscles lubricated and prevent cramps and sprains Drink at least 8 glasses of water a day. Rehydrate yourself every 10-15 minutes and replace your beverages with plain, simple water which is available for FREE but benefits your body better than any health tonic. So the next time you get that urge to down a soft drink, just have water instead!
In Expert Diet Tips On 31 July 2015
In this recipe, the South Indian delicacy uttapam is made healthier with the addition of iron-rich jowar and urad dal. Urad dal is also a good source of protein. Being low in glycemic index, both these ingredients are ideal for diabetics. Plus, this dish contains only 175 calories and can be an amazing snack option. Ingredients: 30g jowar 15g urad dal ¼ onion (chopped) ¼ tomato (chopped) ¼ capsicum (chopped) ½ tsp oil ¼ tsp pav bhaji masala ¼ tsp chaat masala Tiny piece ginger 1 small green chilli Salt and chilli powder to taste Method: Soak jowar and urad dal separately overnight. Grind them with ginger and green chilli to a smooth paste to make the batter. Now mix all the vegetables and spices together. In a pan, add oil and pour the batter and spread it into a uttapam. Spread all the vegetables on the uttapam. Cook till done and serve with chutney.
In Expert Diet Tips On 01 August 2015
Like other nutrients, vitamins are also very important for normal functioning of the body but the only difference is that they are needed in smaller quantities than other major nutrients. They play many crucial roles in our body and help to optimally perform all our daily chores. There are a host of important vitamins that are highlighted below: Vitamin A: is required for normal vision, good skin texture, prevent acne and pimples, normal growth and repair of the body. Sources: Orange, ripe yellow/red fruits papaya, watermelon, tomato, mango etc, leafy vegetables, carrots, pumpkin, spinach, liver and other organ meats. Vitamin B-complex: This includes a group of vitamins like B1, B2, B3, B6, B12 and folic acid which are required for utilizing carbohydrates and providing energy to the body, regulate fat metabolism, helps in Red blood cells production, prevent mouth ulcers etc. Sources: Grains, vegetables, milk and milk products, eggs and meat. Vitamin C: is required for the protection of teeth, gums and bones. It is strengthens the immune system and prevents the body from infections like common cold and flu. It also helps to form collagen which is important part of joints and bones. Sources: Amla, guava, citrus fruits, capsicum and green leafy vegetables. Vitamin D: This is needed for the normal calcium absorption in the bones to prevent osteoporosis and other bone deformities. Sources: Fortified milk, fish oil, egg yolk, liver etc Vitamin E: is an antioxidant vitamin which fights against free radicals and slows the process of aging. It also helps to heal wounds and plays an important role in reproduction. Sources: Almonds, walnuts, vegetable oils, wheat germ, whole grains, peanuts etc.
In Expert Diet Tips On 07 August 2015
Ragi has always been known as a highly nutritious foodgrain, rich in calcium. You might notice the power of ragi when you visit the Maharashtrian countryside. Known colloquially as \'nachni\', a staple diet of these \'naachni bhaakris\' and \'pitla\' has been the main reason behind generations of lean yet robust kids. Finger millet is the English equivalent of ragi. Also, predominantly, used in South India, it is also a rich source of protein, fiber, iron and other minerals. It is more nutritious than other cereals and has a host of health benefits. Weight loss Ragi is very high on fiber. Hence, it digests slowly, keeping you full for a longer time and helps you avoid excessive food consumption. This helps you shed kilos and keeps you fit. Laxative The high fiber in ragi helps to clear bowels smoothly everyday and prevents constipation. Diabetes Due to its slow digestion rate, ragi helps lower blood sugar levels. Hence, diabetics can enjoy ragi rotis/pancakes without the fear of affecting their sugar levels. Bone strength Ragi is very rich in calcium. It can be easily substituted for milk (in case of lactose intolerance) to get your daily calcium dose. You can also have ragi flour kanji as a great source of calcium. Ragi porridge can be given to growing children for bone development and to elders to avoid osteoporosis. Gluten free Ragi is free of gluten which is found in wheat and its products. Hence ragi can be easily taken by gluten sensitive people. Cholesterol control Highly fibrous, ragi helps control and lower bad cholesterol levels. Anemia Ragi is also rich in iron and hence can be beneficial for people with anemia. Ragi mixed with milk works wonders for infants. For the elder kids, naachni khakrashighlight the health-conscious man\'s snack section during tea breaks. There is a huge list of South Indian dishes which feature several ragi permutations and combinations (eg. ragi idlis, ragi dosas, ragi rasam,etc.) All in all, in the company of ragi, you have no choice but to stay healthy!