In Expert Diet Tips On 13 March 2015
From the ancient age till now, food habits have undergone millions of changes. Our ancestors ate raw and unprocessed foods and today we eat ready to eat foods which get cooked at the hit of button. The trend to eat junk and processed food has cropped up in the past few years. And amongst all the age groups, it is the teenage group that is following this trend religiously. Junk foods are nothing but those which only have high amount of salt, sugar, fat and refined flour. Any food that tickles your taste buds and the thought of it waters your mouth is the one which actually has no vitamins, minerals or fiber and is extremely high in calories. A few of your junk foods include pizzas, burgers, French fries, vada pav, candies, colas, chips, chaat and the list never ends. Why do teenagers depend on junk food? A host of reasons affect a teenager’s choice and attracts them towards junk food. Let’s understand a few of them: Junk foods are far tastier and lip smacking than the healthy version of our Indian foods. Easy availability of junk foods at every nook and corner. Infact every food store stocks up variety of junk foods. Inexpensive and pocket friendly foods items available all over. This helps teenagers to save their pocket money. Media source likes advertisements on TV, paper, magazines, hoardings etc. makes it easy for the child to follow up with the new arrivals in the market. Increase in the number of restaurants and fast food joints that serve greasy and spicy dishes. School and college canteen serving junk like vada pav, noodles, samosa etc. which is easily accessible and time saving for the child as they get a short snack break of 15 minutes. Parents not inculcating healthy habits from childhood and giving in to the child’s demands for chips, biscuits, burgers etc. This makes it difficult for the child to avoid junk food in teenage years. Lack of awareness creation by parents and teachers among the children about the ill effects of poor food habits in later years. Working parents who do not have time to cook healthy foods for their children due to which they depend on outside foods. Increase in socializing, parties and get-together which expose them to unhealthy foods. Effects of junk foods on teenager’s health: If you but a brand new car and run it on cheap, low quality fuel, its performance is definitely going to be compromised. Similarly adolescence/ teenage is a period of rapid mental and physical development which calls for good nutrients, a healthy balanced lifestyle and food habits which if not fulfilled a little more than a few health issues: Obesity: it is very obvious that calorie loaded junk foods increase the chances of getting obese in early years which also increase the fat % and chances of other health problems. Heart problems: junk food is extremely high in saturated fats which can increase blood cholesterol and accumulation of fat in the arteries leading to increased chances of mid-life heart attacks. Hypertension: Since these foods are also loaded with salt, the chances of increase in blood pressure are quite high as salts cause water retention. This can then lead to heart attack/ stroke. Type 2 diabetes: obesity can lead to insulin resistance. Thus we see young overweight people with borderline diabetes and sometimes with very high sugar levels. Osteoporosis: Calcium is very essential for the teenagers bone development and muscular actions. Junk foods are very low in calcium, so over dependence on these foods do not fulfill the teenager’s calcium needs. This can make their boned porous in the later years and increase chances of osteoporosis. Skin problems: Teenage is the phase when lot of hormonal changes takes place. If not taken good care of, your skin can breakout into acne and pimples make you look dull and pale. Especially high fatty foods clog your pores and increase the risk of breakouts. Hair problems: hair need good nutrients like protein, biotin etc for their nourishment. Junk food lack in proteins and other essential nutrients which can lead to hair fall, early balding, scanty hair, early graying etc. Constipation: refined foods lack fiber due to which 7 out of 10 people face constipation and indigestion problems. An inactive lifestyle adds to the problem. Acidity: junk foods are acidic foods which increase the stomach acids and can cause heartburn and discomfort. Poor concentration: clearly junk foods lack nutrients which are required for the brain and other intellectual development. This leads to a poor concentration span by the child as it makes them more lethargic and sleepy. They also have poor focus and attention span. Mood swings: foods loaded with sugar bring about a high-low in the blood sugar levels which increases sugar cravings again and makes the person irritable and edgy. Dental problems: junk foods like sweets, candies, colas etc can cause tooth decay and increase chances of cavities in their teeth. Blood issues: junk foods are low in iron which can reduce blood hemoglobin levels which can be a cause of anemia. This can make the skin, nails, hair weak as hemoglobin is an oxygen supplier to all the body parts. Pcod in women: poor food habits and lack of exercise is the major cause of polycytic ovarian disorder in teenage girls these days. Many college going girls suffer from PCOD. Junk foods lack the essential nutrients for their healthy reproductive system. How can we bring about a change? Parents play a very important role in shaping the child’s habits and mindset regarding all aspects or their life. The child particularly follows the parents eating habits, so the parents have to make an extra effort to follow healthy habits and influence their child towards it. How can parents change the child’s habits? Take your child to a dietician so that she can explain them about the ill effects of junk foods on their health and personal and professional growth. Do not stock junk food in your fridge and cupboards. Make sure you keep fruits, nuts, salads, dry roasted snacks all around rather than chips, aerated drinks etc. Insist the child eats health breakfast from home like cereals, fruits, nuts, sandwiches etc. so that he doesn’t binge on junk foods due to hunger pangs. Even if you are a working mother, make sure you cook or make some arrangement for healthy lunch options for your child to avoid outside eating. Tell your child to opt for salads and soups before starting their meal especially when they are eating out. Insist your children to meet their friends at a food joint that serves healthy salads, sandwiches, baked foods rather than coffee shops and fast food joints. Cook low fat healthy food options at home for example brown rice biryani, whole wheat burgers, oats dosa, whole wheat frankies, fruit yogurt, low fat pastas etc so that the child does not miss junk food. Dal, sabji, roti etc is a must but try introducing variety to avoid monotony. Bring a healthy twist to a boring routine. Talk to the school committee to change their canteen food options to healthier ones. How can teenagers change their habits? Consider food as an investment for healthy years in your adulthood. Include lot of fiber in your diet like fruits, nuts, raw salads, brown rice, multigrain etc. 1-2 junk meals in a week is permissible. But try to eat all the other meals in a healthy fashion. Carry small meals with you in your bag like apples, almonds, chana kurmura/ khakra/ peanuts etc. Make sure you have salads prior lunch and dinner to help eliminate toxins and junk from your body. Drink healthy drinks like green tea, jaljeera, fresh lime water instead of black and white aerated drinks. You can also opt for fresh juices and coconut water. Exercise daily as it is proven that exercise increases self consciousness and reduces appetite and attraction towards junk food. In this age you cannot exempt junk food completely from a teenager’s diet but reducing the frequency and creating awareness is imperative. A little junk here and there would not hurt. Moderation is the key to a good and healthy life ahead.
In Expert Diet Tips On 13 March 2015
Gone are the days when kids used to run down in the evening to play some fun games with friends like catch and cook, lock and key, cricket etc. Today’s generation kids also play but not physically. They are hooked on to the tab, ipad, computer etc. and the only part of their body which gets worked out is their fingers. So when do they get their share of physical activity and how would their fitness levels improve? This is the also the exact reason why childhood obesity is so very prevalent everywhere and these kids grow up to be obese, lethargic and sedentary teenagers who have more chances of developing diabetes, heart issues, arthritis and so on. It is very important to inculcate the habit of exercise or being active in kids so that they continue it throughout their life. Active children grow up to be active adults who realize the importance of physical fitness even in their most busy schedule. When you tell teenagers to exercise they may feel it as such a burden and something that they are being forced to do. Tell them by exercise you do not mean something boring and monotonous. It could be anything that they like and enjoy. All they need to do is remove 1 hour from their hectic college or work schedule at least 4-5 times/week and invest that time in some activity of their choice. They can choose from: Aerobic exercises: your heart is a muscle which enjoys a good workout. Aerobic exercises like walking, jogging, running, cycling, swimming, dance, aerobics etc strengthen your heart and improve its ability to pump more oxygen to all the parts. This also makes you less prone to heart problems in your later life. You can also choose any sport like basketball, tennis, football, volleyball, skating etc. make sure your heart rate increases for 20 minutes or more atleast 3 times/week to benefit your body. Strength training: apart from the heart, other muscles also need to be worked out so that they become strong and support your joints and prevent injuries. You can opt for a gym membership or use free weights at home, therabands, resistance tubing or your own body weight like squats, lunges, push ups etc. Working out the entire body 2 -3days a week is ideal but make sure you do this with help of a coach or professional trainer. Avoid lifting very heavy weights as it can cause injury and do not expect to get bulky muscles as such an early age. Focus more on strength. Other activities: exercise may not necessarily mean you to follow a structured agenda. It could also mean adopting an active lifestyle like walking back from school/college to home, taking the stairs rather than the lift, walk the dog, clean up the house, help parents in household chores, going for treks, planning a cycling race with friends etc. this will not only make you fit but also more alert and active. Even a hobby like skating, dancing, hula-hoop etc can be a good form of exercise. Exercise tips: Always wear a comfortable gear and shoes while exercising. Eat a small meal like egg sandwich/ idli/ poha/ sprouts salad etc. 1-2 hours prior any activity Carry a bottle of water with you while exercising and keep sipping in between to prevent dehydration. Do not over exercise. Sometimes teenagers with the desire to lose weight may tend to over workout which can cause injury or harm their body. When you start any new activity or sport try doing it under the supervision of a trainer. Do not exercise immediately after any meals to avoid digestion issues or late at night as it can disrupt your sleep patterns. If you are a beginner, try keeping exercise sessions small like 20-30 minutes with low intensity and slowly increase time and intensity as your body gets accustomed to it. How will exercise benefit teenagers? Helps you lose the baby fat, tone up and gives you a better self image by maintaining a healthy weight. Releases happy hormones called endorphins which reduce stress level, lower heart rate and makes them relaxed and calm helping you cope up with study pressures. Reduces the risk of developing diabetes, blood pressure and heart problems which is becoming extremely common in teens. Prevents risk of osteoporosis and back problems in the future as weight bearing exercises like squats, jumping, weight lifting etc increase bone mass. Helps to increase lean muscle mass which protects the bones and joints preventing injuries and fractures. This also defines the body shape and gives you that figure/physique you have only dreamt about. Helps improve self confidence and social integration skills helping them deal with competition in all spheres of life. Boosts blood circulation which helps improves nutrient delivery to the skin removing toxins and revitalizing the skin giving you a glowing, acne free complexion. Increases stamina and energy levels which help you study well, concentrate better and improve performance. Kick starts the immune system protecting you from common cold, cough and viral infections. Reduces chances of depression and increases the blood flow with oxygen and nutrients to brain thereby improving brain power. Active teens have lesser chances of developing cognitive problems like Alzheimer’s , Parkinson’s in their later years. How to get going? Warm up: start with 5-6 minutes of basic warm up exercises like marching, jogging, neck, Main exercise: give this part of your regime atleast 30-40 minutes. You can opt for any Cool down: 10 minutes of cool is good enough. Do not stop at once. Slowly reduce the hand and leg movements, stretching. exercises like walking, skipping, swimming, dancing or playing any sport. Don’t forget to focus on your core which includes the stomach and back muscles to prevent back issues later.intensity of your activity, stretch and breathe. Always remember exercise is just 30% whereas 70% is diet. So support your exercise efforts with a good healthy diet including fruits, nuts, salads, whole grains, coconut water etc. Give your body enough rest both mentally and physically. Try to involve family members as well like planning a hiking trip with them, playing cricket, swimming on a hot Sunday afternoon etc. We all are born young but how we perish depends on us. Make your youth a part of your personality forever by following a healthy and active lifestyle.
In Expert Diet Tips On 13 March 2015
I am a 22-year-old girl and I feel extremely fatigued and weak during my periods. I lose my appetite and do not eat much. I also have cramps during my menstrual cycle. Can you suggest the right diet for me so that I can survive those days of the month better? Please help. Weakness during periods is not uncommon especially during the first and second days. Many women find themselves feeling fatigued very soon and this is mostly due to the hormonal change and loss of blood. It is important to go easy on these days but the right foods can certainly give you more energy and nutrition to your body. Here?%u20AC%u2122s what dietician Neha Chandna suggests. The best way to keep your energy levels up during periods is to eat foods which give you natural sugars such as bananas, dates, grapes, mangoes, etc. Apart from these foods, whole grains like oats, jowar, ragi, brown rice also help provide a great deal of energy. Sprouts and salads should also be a part of your diet. Foods to beat menstrual pain and cramps Foods which increase the alkalinity in the body are the best to keep the pain away. Include foods like fruits, lemons, dried fruits like anjeer, raisins, prunes, nuts, salads, veggies and veg juices/coconut water. Also try these yoga asanas to beat pain. Sample diet during periods Morning: fruits dried fruits Mid morning: brown rice poha/oats upma/idli/dosa Lunch: salads 1 jowar/ragi roti/ 1 cup brown rice veggies dal Mid noon: nuts Evening: sprouts/chana chaat Dinner: soup salad veggies Make sure you drink enough water throughout the day to keep yourself hydrated. Water also helps relieve pain.
In Expert Diet Tips On 04 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! When people think that it\'s high time to do something good for their health and body, they pick a date to start a healthy diet plan and indulge in their favorite foods till that date. When the start day arrives, they bid goodbye to the junk by indulging in them for one last time and they go to bed with a heavy heart because they have to eat a plateful of salad instead of chips next day onward. But they think that it must be done and hope it all turns out to be worth the effort they\'ll be putting in. And then comes D-Day, which starts off on a perfect note. Days and weeks pass by and then suddenly you\'re back to square one! What the hell happened? There\'s a psychology behind it. To follow a healthy lifestyle one needs to train their mind. Here are a few easy ways to do that: Think of it as a long-term change. Most people think of diet as starvation and a short-term affair, but it actually means eating the right food at the right time in the right quantity and understanding your own body needs, appetite, likes and dislikes. It does not mean eating bland, boring food, but using wholesome, nutritious ingredients in all your meals. Do not self pity. People think they\'re in a losing spot when on a diet and pity themselves for not being able to eat all the delicious food others are relishing. Think of how well nourished and energetic your body is going to be in comparison to theirs. Look at the bright side and you\'ll feel that as compared to others, you are in a better position healthwise. Say \'don\'t\' instead of \'can\'t\'. When someone offers you something unhealthy like be it a burger, pizza, cake, samosa etc. instead of saying \'I can\'t eat that\', change the phrase \'I don\'t eat that\'. The former indicates that you are forcing yourself to do something, whereas the latter means you are in full control and exactly aware of the choices you are making. Bind yourself in a promise. If you find yourself wanting to cheat once in a while, do it without guilt and stress. In return, make a promise to yourself that you will eat healthy in the next meal and fulfill that promise. This will add a bit of discipline to your eating habits and you\'ll be able to enjoy eating without constantly stressing about food. To sum it up, make sure to think before what you eat, make it interesting, and love yourself! Self care is health care.
In Expert Diet Tips On 06 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! What makes us human is not the power to think, talk and walk but to feel and express different emotions. Every human being has a different threshold to different situations and reacts in different ways. We all love feeling happy, in love, excited, elated, etc., but life is not a cake walk. The society we live in exposes us to many negative emotions, which are not pleasant and disturb our inner peace. But it all depends on person to person as to how much they allow the negativity to seep into them and eat them up inside. A negative emotion is something that arises automatically, but when we analyze and reason out the situation, the intensity of it reduces. It\'s a law of nature that what you dwell upon is what you attract. So people who live in a negative frame of mind and have many negative thoughts generally attract more negative situations and emotions. Chronically, these emotions then lower your confidence, enthusiasm and power to think, which can affect your original personality. We can\'t change the situation or people around us, but we can definitely change the way we react to them. There are a lot of ways in which you can avoid the negativity from dampening your spirit: Let go: When an unwanted situation or conversation takes place, try not to brood over it as it can take away the present moment from you. Know your limits: Do not blow things out of proportion and keep your calm to you analyze better. Accept: The best way to feel better is to accept that such things happen with everyone and are unavoidable; what is possible is to make yourself feel better. Learn: Try to learn which feeling (anger, fear, stress etc) arises in what situation and control your reactions in those situations. Relax: Use techniques like reading, singing, listening to music, walking, etc. to feel better. Talk to a friend: Talking to a loved one who understands you can instantly make you feel good. Vent it out: Write your feelings on a piece of paper and burn it. It\'s the best way to let it go. Exercise: Go for a run/jog/dance; it can help you reduce stress levels and feel better. Look in the mirror: See a person who is strong, happy and in control of the situation in the mirror. Tell yourself \'I love you and I know you can do it\'. Remember happy moments: Go back to your happy moments, think of them, feel them, sink into them; it\'ll help you cherish life and get back to stride. Think positive: Turn the negative thoughts into positive ones and see how things change for the better. Say affirmations that help you gain back your self confidence. You can also change negative emotions for the better as they give you a chance to cultivate mindfulness: Anger: Can be used to fuel your creativity. Embarrassment: Laughing at yourself can help you feel bolder. Sadness: Helps you value emotions and people around you. Envy: Instead of feeling inferior, let it motivate you to be better. Fear: Can make you humble and help you value important things. Shame: Allows you to overcome your pride and be compassionate towards yourself and others. Guilt: Improves your conscience and brings you on the right path. Hatred: Can help you to realize that love is more powerful. Loss: Helps you value close ones even more. Depression: Can be the biggest driving force to take charge of your life and feelings. Negative emotions are only negative if you let yourself feel that for too long. Let it go like sand in your hand and you would be left with none of those emotions.
In Expert Diet Tips On 09 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! Many a times, we all dream of having a magical wand to complete our work, be it household chores or office deadlines. It\'s very easy to say, \"Let it be, I will do it tomorrow\". With the increasing craze of leading a fast paced life and affection of smart gadgets, lethargy has become second nature to us. All we need is a steady mindset and balance. Each one of us loves to get compliments from others and feel good within. Here are interesting tips that could help you to stay active and fit for longer period of time: Use public transport: In day to day life, we use car even for travelling small distances. Instead, prefer walking or take the aid of using public transport facilities. This little practice can become a habit. Being social: With the invention of various social applications and short messaging services, our life just seems to be limited inside four walls. In a week, spare out some time for your friends and acquaintances. Staying socially connected could increase your networking skills and open up opportunities. Sharing lunch and ideas during lunch time could work wonders. Using old techniques: Nowadays, you may spot various Bollywood actors using the effective methods of cycling for staying fit. You can use them too for maintaining your physique. Start with short distances and then gradually increase. Climbing stairs: Do you know why our forefathers were fit and happy, and thus less prone to diseases? The best known reason is that they didn\'t have any machines or equipment to do their work. Lifts, for example, are one of the major causes of laziness for those working outdoors. Try using stairs instead of lift whenever you can. Cleanliness is the way: The best way to get active and burn some calories is to clean your wardrobe and room on your own, with minimal help from others. It also helps to increase flexibility, blood circulation and muscle nerve coordination. Pre-organising things could aid a lot in increasing your activity levels. Why rely on magical wands when moulding our lifestyle is just a habit away!
In Expert Diet Tips On 10 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! We all love playing games on our gadgets or smartphones, don\'t we? Many of us are aware of the fact that every game has a cheat code and by applying these codes, the chances of winning are sure shot. Our mind too is the remote control of our body and it sends signals of hunger in the system. In our routine, while looking at ourselves in the mirror, we make numerous promises like resisting ourselves from eating junk food and unhealthy foods. How much are we able to keep up with these promises is a story for another day. Isn\'t it? But not anymore as we present the 10 best cheat codes to control your mind and body: Everything is possible for me: In India, every nook and corner has a chain of restaurants serving junk food items like yummy sandwiches, chocolate shakes, caramel ice creams, pizza etc. Firm control on your mind and tongue is all you need. Be a strong believer that it could be the greatest aid in shedding off those extra kilos. Divert your mind by simply counting or do brisk walking. With a firm mind simply say \'stop\' to your cravings. Reward yourself with small gifts when you meet your goals. Aroma matters: According to research, good smells can help reduce negative emotions a lot. In many situations we tend to overeat due to stress or anxiety. This activity could help in sending positive signals to our mind, thus suppressing the urge of overeating. Use swap techniques, send signals to your mind say I\'m full and can\'t overeat. Eating Slowly: Avoid any kind of distractions during consuming your meals, take a smaller plate and try to eat slowly. Instead of quantity, keep your mind active in tasting flavours. Initially, it would be difficult, but gradually it will become a habit. Opt for boiled foods; a sprinkle of tasty flavours is allowed. Maintaining diary is my necessity: If possible, try to maintain a diary of the food consumed. This procedure will be helpful in maintaining calories and following up with the necessary protein and vitamin intake. Alert your brain to be active: Be it workplace or home, being active matters. Instead of using the tools of intercom, short messaging services for colleagues or family members, walk towards their cubicle for work. At home, after eating do not wand off to bed directly. Keep a considerable gap. My body is dependent on hydration: Before every meal my body needs plenty of water, converting these instructions into actions could help suppress your appetite a lot and increase your metabolism levels. Only little rest and childlike sleep can give me relaxation: In the society we may see many people around us who may be addicted to alcohol or several other addictions. More often the consumption rises during stress. Say no to this awful habit, resist! Your body can relax only if it has considerable sleep of 7 hours during the night. Leptin and Ghrelin are two hormones controlled by sleep and can easily decrease your craving for food. Fill colours of positivity: Today I have no place for pessimism and nothing can stop me from achieving my goals and positivity. Every morning, reasonable time of relaxing and meditation can give your day a head start. Sharing your problems with closed ones is a good idea. Triggering mind to erase everything unpleasant: Like games, even in our life we may face many obstacles like working for long hours, stress and may other occasions. The best thing to do is, recall all the good things and erase the bad ones. Good attracts good. Zeal of fulfilling it into strategies: Focus in life is all we need; mediating is the best way to improve our focus levels. Try to think about only the positive things, dreams and desires to achieve all of them. Think of a great healthy body and it shall be yours just like the Aladdin\'s chirag. Not just on papers, we need to follow the cheat codes in real life too in order to attain a healthy physique and sound state of mind.
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!