Party this Christmas, the healthy way!!

Party this Christmas, the healthy way!!

By Neha Ranglani  on: 13 December 2014
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The festive season is just around the corner and it is party time everywhere. Good food, liquor and dance are the key ingredients of a happening party. But with all the fun and frolic, most people take their health for granted and go out and out to enjoy every bit of it including binging and boozing.

Festivals are surely a great way to enjoy but they can be even more memorable if you are in your best of shape and health.

So here are some easy tips:

• Follow a regular meal pattern on the day of the party. People who deliberately skip meals to save the calories tend to overeat all the food they see at once and add plenty to their waistline.

• Munch on a big bowl of raw salad in the evening prior to the party as it keeps you full and helps to reduce the urge to binge. Fill up on a green salad with a good source of protein and fat (think avocado, raw nuts or fish) so that you don’t arrive to the party feeling ravenous.

• When at the party, take your time to get comfortable with the surrounding and scrutinize the food choices available. Just because it’s there or free, doesn’t mean you have to eat it. When choosing what to put on your plate, stick to healthy foods youtypically enjoy. Opt for non fried, steamed or roasted starters

• Buffet is an invitation to eat all that is available, but resist temptations and stick to a few favorite food options rather than taking little servings of all 20 different dishes. Start with a liberal helping of low fat salads with curd, lemon or vinegar dressings. The higher the varieties you are confronted with, the more you tend to eat without realizing. So stick to a few healthy ones.

• Choose foods high in protein such as chicken/ fish (steamed, roasted or grilled) or dal and rice combo for vegetarians. Avoid biryanis and creamy and rich gravies and sauces. Go easy on full fat paneer. Opt for stewed rice rather than fried rice, pasta in red sauce rather than the white cheesy sauce and tandoori roti over roomali roti

• Do not overdo on alcohol as it is the easiest way to increase your fat stores. 1-2 drinks of red wine are a great source of antioxidant. Your liver is your main fat-burning organ. If you are trying to lose weight or even maintain your ideal weight, drinking alcohol is one of your worst enemies, so slow down and keep your alcohol intake on the low-end, especially if you have multiple gatherings per week. Just remember, a sparkling water with lime looks like a vodka tonic. There’s no need to bring a lot of attention to yourself if you choose not to drink alcohol.

• To help digestion, have a glass of fresh lime water(less sugar) or jaljeera after a heavy dinner.

• Party hard, but exercise harder. Make sure to spare one hour of the day to burn all the additional calories and keep your BMR high to avoid piling on that unwanted fat. Let 1 hour of brisk walk or resistance activity do all the magic.

• Aim at leaving the party satisfied and not stuffed. So don’t only party hard, but party smart and keep health as your top priority.

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Soup-it Up!
13 December 2014
Do you feel like slurping on something warm and tasty? If yes, then winters have set in. And nothing better than a bowl of hot soup to provide you with the heat your body craves. Soups and broths should be an integral part of your meal especially during the monsoons as they are filling and nutritious as well. Soups and broths are beneficial in a number of ways: Helps to lose weight: Thick soup with veggies and meat are very filling and can be replaced for a heavy meal. They are also low in calories and fat, hence can help in weight reduction. Improves digestion: Soups and broths are a good source of fibrous vegetables which prevents constipation and releases toxins from the system. Boosts immune system: When we use vegetables such as cabbage, carrots, ginger, onions, mushrooms, green leafy veggies we enhance the soups therapeutic value to help our bodies resist sickness and strengthen our systems, which make us alert and healthy. Always cook vegetables on low heat to avoid vitamin destruction. Controls blood pressure: Most of the soups (low salt) are rich in potassium which helps to control blood pressure and water balance in the body.   Kind of soups/broths during monsoons: Soups can clear or thick. They can be thickened by rice, cornflour, maida, cream etc. you can even use oats powder to thicken the soup in a healthy way. Dals or pulses can be added to the soups to make them protein rich. Egg whites can also be added to clear soups. Chicken/ fish/ prawns soups are also a great source of protein as well as heat up the body on a cold day. Wash your greens thoroughly during monsoons as they may be infested with worms and insects. Add a variety of vegetables like bell peppers, broccoli, spring onions, carrots etc to make your soups/broths antioxidant rich. You can use vegetable or chicken broths to add to the flavor and nutrients to your soups. Recipes CLEAR CHICKEN AND HERB SOUP Ingredients 100 gms chicken (boneless) 15gm oats powder 1 tsp garlic, chopped ½ tsp cumin seeds 1 tsp white pepper powder 1 bay leaf 1 green chilli ½ tsp garam masala 1 tsp oil Salt to taste Method: Clean, wash and cut chicken into pieces In a vessel, add chicken pieces, 1 litre water, garlic, bay leaf, green chilli and boil for ½ an hour and keep it aside In a pan, heat oil, add cumin seeds, oats powder and cook for a minute on slow flame Then add chicken stock, chicken pieces, white pepper, garam masala and salt and boil. Serve hot. Benefits: protein packed soup and serves as a great filler before dinner. Calories: 120kcal GARLIC VEGETABLE DAL SOUP Ingredients   1 cup mixed vegetables (carrots, French beans, cauliflower, peas, baby corn), finely chopped   2 teaspoons garlic, finely chopped½ cup soaked tur dal/moong dal(optional)   ¼ cup onions, finely chopped   2 tablespoons oats powder   1 teaspoon oil   salt and pepper to taste For the garnish   2 tablespoons chopped coriander   Method     1. Heat the oil in a pan, add the onions and garlic and sauté till the onions are translucent.     2. Add the vegetables and sauté for a few minutes.     3. Add 2 cups of water, dal and salt and pepper. Allow it to come to a boil and simmer till the vegetables are tender.     4. Add the oats and simmer for another 5 minutes.     5. Serve hot garnished with the coriander.     Variations: chicken/egg whites can be added instead of dal Benefits: a great combination of fiber rich veggies and protein rich dal, A perfect meal Calories: 140kcal BEAN SOUP Ingredients 20gm fresh chawli/rajma beans ½  onions, sliced ½ capsicum, chopped 1/4th tsp garlic, chopped 2 small tomatoes, chopped 1 tsp oil Salt and black pepper powder to taste Method: Pressure cook chawli/rajma with 2 cups water and salt for 2-3 whistles, till soft Heat oil in a pan and sauté onions till translucent Add capsicum and garlic and sauté for a minute Add tomatoes and cook till soft Add chawli along with its liquid and bring to a boil Simmer for 5-7 minutes, add salt and pepper Serve hot Benefits: high in protein and antioxidants Calories: 100kcal
Sin and win with Chocolates!
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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.  â€¢ 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.
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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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