Blog | Tag | Dt neha chandna
  • True weight loss story– How a 20-year-old lost 20 kg in 4 months

    In Expert Diet Tips On 07 February 2015

    Meet Gaurav Sharma, a 20-year-old boy who has regained his confidence after losing 20 kilos in four months. ‘Gaurav loves his renewed energy for life’ says his dietician Neha Chandna who shares his amazing success story with us. Here is another true weight loss story of a veteran who lost 61 kg in nine months without dieting. Q: What was his weight when he came to you? Gaurav came to me when he was 87 kg. I told him that he could drastically cut his chances of getting all kinds of diseases if he lost some pounds. Q: What triggered Gaurav to lose weight? Gaurav wanted to feel good about himself. He was sick of feeling lousy and tired all the time. He lost his confidence because of his weight. His friend was my client who got amazing results from my diet. Looking at a live example in front of him, he thought he should give it a try and that’s how he started with the diet and exercise regime I suggested. Q: How did you go about it? In our first session, I asked him a couple of questions to understand his lifestyle, eating habits, likes, and dislikes. When I got a hang of it, I went ahead to take his weight and parameters like fat percentage, muscle weight, water weight and bone weight. After studying all these, I prescribed a balanced diet for him and also suggested him an exercise regime he needed to follow. I met him every week to review and modify his diet and measure his inch loss. In fact, every week when he would come to me with fruitful results he would innocently request me to allow him to have a McDonald’s burger or a sandwich from Subway. Get inspired by Arjun Kapoor’s weight loss story. Q: What kind of exercise and diet program was he on? He was on a balanced diet which involved eating the right food at the right time in the right quantity. He started with basic cardio exercises and graduated to weight training and functional exercises. His diet contained natural and unprocessed foods like fruits, nuts, oats, salads, sprouts, pulses and whole grains. He followed a 2-3 hourly eating pattern where he ate meals in small portions to help him digest the foods better. His mid meals were mostly fruits and nuts. His evening snacks were pulses or sprouts and dinner was extremely light like soups, salads, and veggies. Here are 17 foods that can turn every man into a superman…well almost, promising good health and bigger biceps.  Gaurav exercised for 1 hour daily.For the first month he did plain cardio like treadmill, running, elliptical and cycle. In the second  month, he proceeded with functional training like body weight exercises including squats, lunges, and planks. He further progressed with a combination of weight training and functional training combination in the following months.Try these 5 best strength training exercises for weight loss. Q: How much does he weigh now? Today he weighs 67kgs. Q: Is there any need for him to reduce more?  Now we are working on increasing his lean body mass to give him a more toned and lean look. Q: Have you given any tips to maintain his weight? Yes, he needs to take this as a lifestyle change and maintain his pattern of eating. Even if he cheats a bit, he needs to get back on track with his diet and exercise. I have recommended him to eat small meals every 2 to 3 hours and drink plenty of water. 

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  • Pre and Post workout meals

    In Expert Diet Tips On 13 March 2015

    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 before and after your workout. In the most basic sense: What you eat pre workout is crucial for fueling 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. Now, eat up!  Happy training!

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  • Teenagers and Junk food fascination

    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.

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  • Teenagers and exercise

    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.

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  • Surya Namaskar - For the mind, body and soul

    In Expert Diet Tips On 13 March 2015

    Surya Namaskar or sun salutation is one of the most highly spoken of forms of exercise today because this ancient yogic ritual can do wonders for your body, mind and soul that no other exercise, spiritual course or meditation can. No wonder it\'s so highly endorsed by all the leading celebrities. Surya Namaskar is usually done in the morning to express gratitude towards the sun. Sun is the source of life for planet earth. Everything we eat, drink or breathe has an element of the sun. Apart from being a great form of exercise, it also helps to build dimensions within us where physical cycles are in sync with the sun cycles. Benefits of Surya Namaskar   Tones up abdominal muscles. Improves digestive system and helps get rid of constipation. Ventilates the lungs and oxygenates the blood. Regularizes the function of all glands. Stimulates the nervous system and improves focus, concentration and memory. Helps you sleep better. Improves skin and hair texture. Prevents menstrual irregularities and menopausal symptoms. Helps lose weight. Improves muscle, spine and waist flexibility. Helps you feel energetic and adds to the spirit of youthfulness. Helps relax the organs and muscles through deep oxygenation. Helps protect the heart, tone the body and calm the mind. How to go about it? Surya Namaskar is a repetition of 12 postures that need good strength and stamina. So jumpstarting a schedule is definitely not a good idea especially if you haven\'t exercised or stretched your muscles in ages. You need to give your body time to open up by doing some basic exercises, stretches, yoga asana, and flexibility exercises. Once you\'ve reached a basic level of fitness you can start with 3-5 suryanamaskar and then gradually increase it to 10 and 20. The idea is to get each posture right, as the essence of doing this ritual lies in perfection. But one thing everyone needs to remember is that warm is extremely important before starting the postures.  Neck: start with moving your neck to the left while breathing in and bring it back to the centre as you breathe out. Repeat on the right and do this 3 times. Rotate the neck clockwise and anti-clockwise 5 times each. Arms and Shoulders: stretch you arms in front of your chest and move your palms up and down. Close your fist and rotate them clockwise and anti-clockwise 10 times each. Place your fingers on your shoulders and rotate your arms clockwise and anti-clockwise 10 times. Knees and Back: Bend your knees slightly with palms on your thighs, join the knees and move them forward and backward 5 times, then rotate the knees clock and anti-clockwise 5 times each. Now stay in that position and arch your back, hold for 5 seconds and then round the back for 5 seconds. Repeat 5 times each. Stomach: Stand straight with fingers interlocked and hands stretched above the head. Now raise your calves and bring them down, repeat 5 times. Legs: stand with legs wide and knees straight, bend down and touch the floor, now turn your waist to your right and hold the ankle of the right leg for 10 seconds. Repeat on the other leg.  Now once your body is suitably warmed up, you can start with the 12-posture course on bare floor or green grass. 1. Pranamasana (Prayer pose): Stand erect at the edge of your mat with feet together. Expand your chest and relax your shoulders. Now bring both your arms in front of the chest and join them in a prayer position. This posture induces a state of relaxation and calmness. 2. Hastauttanasana (Raised Arms pose): Inhale, lift the joint hands up and back pushing the pelvis forwards so that the biceps are close to your ears and the back is arched, stretching the whole body. This posture stretches the chest, abdomen and spine and lifts the prana (energy) upwards to the upper parts of the body. 3. Hasta Padasana (Hand to Foot pose): Exhale and bend forwards from the waist, keeping the spine erect. Now place both the hands on the floor beside the feet. This helps massage the abdominal organs like liver, kidneys, pancreas, uterus, ovaries and cause a good flow of blood to the brain.  4. Ashwa Sanchalanasana (Equestrian pose): Inhale, push the left leg back as far as possible and drop it to the ground. The right knee is bent in between both the hands. Lift the spine, open the chest and look up. 5. Parvatasana (Mountain pose): Exhale and bring your left leg back to the right, parallel to the ground and simultaneously push your hips up, keeping the arms and legs straight. Lower your head between the arms forming a mountain-like pose and try touching the heel to the floor. This pose helps strengthen the arms , calves, legs and nerves. Take a deep breath while in the posture. 6. Ashtanga Namaskara (Salute With Eight Parts/Points): Exhale and gently drop both knees to the ground, slowly slide the body down. Bring the chest and chin to the ground. All toes, knees, chest, hands and chin should touch the floor. The butts should be up. Hold your breath. This posture develops the chest and strengthens arms.  7. Bhujangasana (Cobra pose): On inhalation, lower the hips while pushing the chest forward and upward, elbows are bent so that the spine is arched and head is facing up. This posture helps relieve tension in the back muscles and spinal nerves. 8. Parvatasana (Mountain pose): Exhale and resume to posture 5. 9. Ashwa Sanchalanasana (Equestrian posture): Inhale and bring the right leg in front between the hands. Left leg remains back like posture 4. 10. Padahastasana (Hand to Foot pose): Exhale, bring the left foot forward, join both the legs and resume posture 3. 11. Hastauttanasana (Raised Arm pose): Inhale, raise the arms up and resume posture 2. 12. Pranamasana (Salutation pose): Straighten the body, join arms in front of the chest and resume posture 1. Things to remember Try doing Suryanamaskar in the morning on empty stomach or in the evening 2 hours after a meal. After the whole workout, lie down in Shravasana on the back, with arms and legs relaxed on both the sides. Breathe deeply to feel the calm in the entire body. Pregnant women should avoid doing Suryanamaskar. People with arthritis, osteoporosis, slip disc, knee or back pain should consult a doctor before doing it. Make sure you warm up well before doing the routine to avoid injuries.

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  • 7 healthy pizza and burger recipesDiet recipes

    In Expert Diet Tips On 13 March 2015

    The barbeque season is here and what better than getting together with family, friends and colleagues for some fun barbeque sessions to enjoy the fresh air. Apart from being an excuse to catch up with loved ones, it also has many health implications, if done it in the right way. Not necessary that barbeque always means fat dripping sausages or high calorie burgers.Barbeque can be really healthy if the right ingredients are used like veggies, lean meats, salmons, potatoes etc. They can be cooked using the minimal amount of oil, which is a boon for adults to control their lipids levels and body fat percentage helping them in weight loss as well. It also fascinates kids, adding taste and visual appeal to boring food, making it a great way to get them to eat the veggies which otherwise they would dread to even taste. Let us learn a few healthy burger and pizza recipes 1. Barbeque fish burger Ingredients: - 150gm snapper fillets - 1 lettuce leaf - 4 cucumber slices - 2 carrot slices - 1 tbsp lemon tartar sauce - 1 tbsp lemon juice - ½ tsp pepper powder - 2 tsp olive oil - 1 multigrain burger bun Method: - Heat the barbeque grill at medium heat. - Sprinkle on the fish fillet lemon juice and pepper seasoning and spray lightly with oil. - Barbeque for 3-4 minutes on both the sides, turning carefully with a spatula. - Cut the burger bun into half and heat both the halves on the grill for 1 minute. - On the lower side of the bun, place the lettuce leaf and top it with fish, cucumber, carrot, and tartar sauce. - Serve with lemon wedges on the side. 2. Chicken avocado burger Ingredients - 100gm chicken breast fillet - 1 small clove of garlic, crushed - 1 tbsp diced avocados - 1 tbsp corn kernels, boiled and drained - 1 tbsp diced red capsicum - 1 tsp lemon juice - few salad leaves - salt to taste - 1 tbsp low fat mayonnaise - 1 wholewheat burger bun, split and toasted - 1 tsp oil Method: - In a bowl mix oil, garlic and oregano together. Add chicken fillet, toss to coat, cover and refrigerate for 1 hour. - In another bowl mix avocado, corn, capsicum, salt and lemon juice. Keep aside. - Heat a non stick frying pan on medium heat, Cook chicken on both sides until it is proper cooked. - Spread the base of the bun with mayonnaise, top with salad leaf, chicken breast, and avocado mixture. cover with the top bun and serve. 3. BBQ chickpea burger Ingredients - ¼ cup chickpeas, soaked overnight - 3 tbsp cooked brown rice - 1 small garlic clove, minced - 2 tsp diced red pepper - 2 tsp carrot, grated - 1 tbsp onion, chopped - 1 tbsp fresh parsley, chopped - 2 tsp bbq sauce - bread crumbs as needed - 1 tsp sunflower seeds - 1 tsp ground flaxseeds - ¼ tsp red chilli flakes - salt to taste - 1 tsp oil - Salad leaves - 4 tomato slices - 1 whole wheat burger bun Method: - Pressure cook the chickpeas till soft. - In a bowl, mix the chickpeas and hot cooked rice. Use a potato masher to mash the 2 together. - In this mixture add garlic, onion, carrot, red pepper, salt, chilli flakes, sunflower seeds, flaxseeds, parsley, BBQ sauce, breadcrumbs and mix well. - Make a tight thick patty out of this mixture. - Heat a non stick pan, spray oil and cook the patty on both the sides are golden brown. - Place the bottom of the burger bun on a surface, top it with salad leaves, tomato slices and the patty. Cover it the top of the bun. - Serve with ketchup or chilli sauce. 4. Quinoa and oats burger Ingredients - ¼ cup cooked quinoa - 2 tbsp quick oats - 1 tbsp onion, chopped - 1 small garlic minced - ¼ cup chopped mushrooms - 2 tbsp chopped zucchini - 2 tsp oil - pinch of red chilli flakes - salt and pepper to taste - 2 tbsp beaten egg - 1 tbsp low fat mayonnaise - Salad leaves - 1 multigrain burger bun - 2 onion slices - 2 tomato slices Method: - Pre heat the oven at 350F. - In a non stick vessel, add oil, onion and garlic, mushrooms and zucchini, red chilli flakes and cook till veggies are soft. - In a bowl add the beaten egg, oats, quinoa and veggie mixture ( drain the excess liquid). - Shape it into a patty and bake it for 25 minutes. - On the base of the burger bun, spread the mayo,place the salad leaves, patty and top it with onion and tomato slices and cover it with the top of the bun. - Serve. 5. Chicken tomato pizza Ingredients - 1 medium size whole wheat pizza base - 2 tsp olive oil - 1 small garlic, minced - salt to taste - pepper to taste - 2 tomato, sliced - 50gm chicken breast pieces, diced - 1 tbsp chopped cilantro - 1 tbsp chopped jalapeno pepper - ¼ cup low fat grated cottage cheese Method: - Pre heat the oven on 450F and coat the baking tray with little oil. - In a small bowl combine oil, garlic, salt and pepper. - In a non stick vessel, cook the chicken pieces till done. - Place the pizza base on a surface, sprinkle the oil mixture. - Now top it with tomato, chicken, cilantro, jalapeno and cottage cheese. - Place the pizza on a baking tray and bake for 15- 20 minutes. - Slice and Serve hot. 6. Mix veg pizza Ingredients - 1 whole wheat pizza base - 1 cup mix veggies, chopped(red bell pepper, yellow bell pepper, capsicum, mushrooms, baby corn) - salt to taste - pepper to taste - ¼ tsp red chilli powder - ½ tsp oregano - 1 tbsp pizza sauce - 2 tbsp low fat mozzarella cheese, grated Method: - Pre heat oven at 450F and spread oil on the baking tray. - Heat oil in a pan, add veggies, salt, herbs and cook for 5 minutes to keep the veggies slight crunchy. - Now place the base on a surface, spread the pizza sauce and top it with cooked veggies and grated cheese. - Place the pizza on the baking tray and bake for 15 minutes. - Slice and Serve. 7. Spinach pizza Ingredients - 1 6”whole wheat pizza base - 1 tbsp oil - ½ onion, chopped - 1 clove of garlic, minced - 2 tsp garam masala - ½ tsp turmeric powder - ¼ tsp paprika - salt and pepper to taste - 1 bunch fresh spinach - 2 tbsp fresh cilantro, chopped - 2 spring onions, chopped - ½ cup cherry tomatoes, halves - 2 tbsp low fat mozzarella cheese Method: - Pre heat the oven at 425F and spread oil on the baking tray. - Heat oil in a vessel, add onion and garlic and cook till golden and soft. - Add garam masala, turmeric, paprika, salt and pepper. Add spinach and cook till soft. - Let it cool and blend it in a food processor. - Place the pizza base on a surface and spread the spinach mixture evenly. - Sprinkle the cilantro and spring onions over it, and then add the tomato halves. Cover with the shredded cheese. - Place the pizza on the baking tray and bake for 25 minutes. - Slice and serve.

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  • What should I eat during periods to avoid weakness and pain? (Diet Query)

    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.

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  • A moving message from your body

    In Expert Diet Tips On 03 June 2015

    It\'s a gadget-obsessed world, and it\'s the ultimate reason for our lazy and sluggish attitude. With the rise in new technology, there\'s been a proportionate rise in our inactivity. Thanks to touch, button and voice commands, we don\'t even need to move our butts to get our work done. We get groceries delivered home, food ordered over a call and even shopping for clothes happens at a click of a button. This leaves us with little to no motivation to move about and do things. Thank the stars for not having robots yet, otherwise we would become completely useless as living beings. Sitting on a chair, couch or bed for hours is all we do throughout the day without realizing how weak it makes our muscles and joints, giving rise to the so-called \'lifestyle diseases\'. Our body is a fantastic creation of nature. It notifies us of all that is happening inside, but we choose to ignore the signs and symptoms. If we can go to great lengths to find a solution for issues in your computer, why ignore the messages our body is trying to communicate to us. Our body tries to tell us in a number of ways that we have been inactive or idle for too long:   Stiff neck: This is lifestyle related issue that almost every corporate person suffers from. Sitting in front of the computer for hours makes your neck movement less frequent and increases the chances of strain and muscle spasms in your neck, making it difficult to move your neck freely.   Shoulder pain: Your shoulders have literally have a lot of pressure on them, as they have been assigned the duty of supporting your neck. This makes your them shrugged all the time, leading to shoulder pain.   Lower backache: Almost 90% of the urban population suffers from a lower back problem just from sitting for long hours. Especially sitting in the wrong posture adds extra weight on your lower back joints, which keep pressing and ultimately cause pain and stiffness. This also happens due to loss of strength in your core muscles over a period of time.   Yawning continuously: We all have moments of incessant yawning and we fail to understand why that happens. It\'s a simple sign from your brain saying that that it needs more oxygen, which happens through movement and proper breathing.   Leg cramps: This is a very common phenomenon that we come across after we sit for long hours. We\'ve all experienced that feeling of not being able to feel our legs with a pins-and-needles sensation when we try to move them. In such cases, you need to stand up and walk around a bit, no matter how uncomfortable, to help the blood flow well and get your legs back to their normal state.   Indigestion: When your stomach feels a bit under the weather, just remember that apart from eating wrong foods, you\'ve been inactive for a long time due to which your digestion has become sluggish, causing acidity and gas.   Fatigue: You might be wondering how sitting in one place can make someone tired, but the fact is that the more you sit, the more it gets difficult for you to get back to your active state as blood flow reduces throughout the body making you feel tired and sluggish.   Inability to focus: Do you remember as a kid when your parents told you to take short breaks between studies and move about? This was so that by allowing good blood circulation, you could freshen up your mind and restore your focus. The same goes for when you\'re working or trying to concentrate on something. Get up, move about, take a tea/bathroom break or just go for a small walk. The best way to avoid sitting yourself to stiffness is by getting some movement every hour and trying to incorporate active habits in daily life. Move about while talking on the phone, use the stairs, walk towards your colleagues to have a discussion, get to the coffee machine yourself, bend and stretch well, do small household chores, etc. So get up and stand tall to increase your long term health, short term well being and productivity!

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  • Get some balance on your plate

    In Expert Diet Tips On 03 June 2015

    Eating is a simple and natural activity meant to nourish our body. But as the saying goes, \'Too many cooks spoil the broth\'. We have too many people trying to give gyaan about food and diet. And with time, we have become victim to so many fad diets that we\'ve forgotten our inborn art to eat healthy. Just to have an attractive appearance, people opt for cruel means to lose weight, which is actually harming their body. Starving, liquid diets, cabbage diet, banana diet and many such unreasonable diets crop up everyday because propagators of the diets know that people want shortcuts to reach to their goals. And shortcuts can be quite dangerous. With diets that are not balanced or adequate in nutrients, what we get is unhealthy weight loss, muscle weakness and bone problems among many other issues. If you really want to be healthy, and not just looking for weight loss, you should give your body what it needs:   Opt for natural foods like fruits, nuts, salads, veggies, sprouts, pulses, etc as these foods have enzymes, which help in digestion and absorption of nutrients that keep your metabolism going.   Eat with all your mind and soul. Eating is like meditating. When we eat food calmly, our cells feel loved and wanted and this helps them uptake nutrients better to heal themselves, which also prevents weight gain. So eat food with undivided attention. Switch off your phone, TV and any other distractions that may come between you and your food.   Chew while you have teeth. God has blessed us with a set of whites not to just show off our sweet smile but to extract the most minute goodness from our food. By chewing well, you help the enzymes work better on digesting the food, which prevents constipation, bloating, acidity and storage of excess fat.   Eat mindfully, don\'t be miserly. It\'s not a layman\'s fault that they believe all the extremely convincing information that goes around regarding food. But using a little common sense would do more good than harm. Always reconsider the food you put in your mouth. Junk and fast food once in a while is not bad, but in daily routine you need to keep these foods at a minimum.   Eat less to weigh less is biggest lie you would ever come across in your life. It\'s not about eating less food; it\'s about eating the right food in the right quantity. As we mentioned, every cell of your body depends on an array of nutrients to function well. By eating less you deprive your body of these nutrients and make yourself weak and more prone to diseases. Include a balanced diet like grains, fruits, nuts, dals, vegetables with minimum or no oil and sugar to see a great change in your energy, thoughts and body. It is extremely important to understand that carbs, fat, calories, etc. are not \'unhealthy\'. They\'re essential for our body to function. Carbs are the petrol for your cells without which your brain and heart cannot operate. Similarly, fat is a protector for your organs and insulator for your body. One single food or nutrient cannot do magic, there needs to be a combination of all the nutrients. A balanced diet gives you a balanced mind and body.

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  • Train your mind to eat healthy

    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.

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  • The art of acceptance

    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.

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  • Aam Panna

    In Expert Diet Tips On 08 June 2015

    Calories - 20kcal Ingredients 1 raw mango 1 tsp Black salt to taste 2 tbsp mint leaves 1/2 tsp black pepper powder 1 tsp roasted jeera powder Salt to taste Sugar substitute as per sweetness Method Peel the mango, slice it and boil it in 2 cups water for 15 minutes till they are cooked After this cools, add all the other ingredients and mix well Blend this mixture into a puree and then strain the puree Then add 5 glasses of water and fresh mint leaves Serve chilled

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  • Reactivating Activity

    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!

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  • Healthy recipe: Pepper prawns

    In Expert Diet Tips On 09 June 2015

    If you are a prawn lover, here is a delight for you. In this recipe, prawns are sauteed with onions and black pepper that give them a very distinct flavour. It is a low calorie, yet filling and delicious recipe that contains only 150 calories. Do try it out. Ingredients 100 g prawns 1/2  onion (chopped) 1 green chili (sliced) 1 tbsp black pepper (coarsely grounded) ½ tsp red chili powder 2 tsp oil Salt to taste Method Heat oil in a non-stick pan and sauté onions till light brown. Add the prawns and fry for 3 minutes on low flame. Add all other ingredients and cook on a low flame for 5-7 minutes. Serve hot.

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  • Healthy recipe: Mushroom omelette

    In Expert Diet Tips On 09 June 2015

    This is an extremely simple, healthy and delicious omelette prepared with button mushrooms. Mushroom is low in fat and carbohydrates and can be beneficial if you trying to lose weight. This omelette has only 130 calories. Try it out now. Ingredients 2 egg whites 1 egg yolk ¼ onion (chopped) 2-3 button mushrooms (chopped) 1 tsp oil Salt, white pepper powder and mustard powder to taste Method: In a pan add ½ tsp oil and sauté the mushrooms for 2 minutes. Keep it aside. Beat the egg whites and one yolk in a vessel and add salt, white pepper powder, mustard powder and onions. In a non-stick pan add ½ tsp oil and spread this egg mixture and top it with mushrooms. Cook on both the sides and serve hot.

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  • Control your mind

    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.

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  • Quinoa Upma veg

    In Expert Diet Tips On 11 June 2015

      Calories - 130 kcal per serving   Ingredients 3 tbsp cooked quinoa 1 tbsp peas, steamed 1 tbsp diced carrots, steamed 1 green chillies sliced 0.25 sliced onions A pinch of turmeric powder A pinch garam masala Salt to taste Coriander for garnishing 2 tsp oil 0.25 tsp mustard 0.25 tsp cumin seeds A pinch of hing Method Heat oil in a pan, add oil, cumin, hing, mustard seeds. Then add onions and saute till translucent. Then add the chillies, carrots and peas and saute for few minutes. Then add haldi, garam masala and cooked quinoa. Cover and cook on simmer for 5 minutes. Garnish with coriander leaves. Serve hot.

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  • Tava Idlis veg

    In Expert Diet Tips On 12 June 2015

      Calories - 130 kcal Ingredients 2 leftover idlis 1/2 onion, chopped 1/2 tomato, chopped 1/2 tsp ginger garlic paste Pinch of turmeric Salt to taste 1/4 tsp pav bhaji masala 1/2 tsp lemon juice 1 tsp oil Method Heat oil in a pan, saute onions for few minutes till translucent, add tomato, giner-garlic paste, turmeric powder and cook for few minutes. Add salt, pav bhaji masala, idlis and mix well. Add lemon juice and garnish with coriander leaves. Serve hot.

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  • Ramzan diet: For all my muslim friends

    In Expert Diet Tips On 15 June 2015

    The holy time for muslims is just around the corner. With over 12 hours of strict fasting, it only becomes imperative for people to eat what can provide them the best nutrients and hence perform well in their daily chores. So here a few simple guidelines for you to follow during the month of ramzan: Suhoor: This is the time your body is depleted and energy stores are used up during the night. So you need to focus on foods which give your energy and nutrients like vitamins like A, C, B- complex vitamins, minerals like sodium, potassium etc to help you sustain throughout the day. Opt for foods like fruits( every fruits is allowed especially bananas, mangoes, melons etc (due to their high water, potassium and antioxidant content), dried fruits( anjeer, dates, raisins, prunes) which give energy , oats/ ragi/ dalia in form of porridge, upma, chila etc, eggs to give you your protein content preventing muscle breakdown during the day and some Good fat rich nuts(almonds , walnuts, cashews, pistas). Iftar: This is the time your hunger pangs at their peak and eating too much food, too fast can create a problem in digestion. The best way is to go slow. Again start with dried fruits and fruits to give your energy. Then have a balanced meal like salads + 1 grain be it wheat, jowar, rice or ragi + veggies/ sprouts + chicken or fish( grilled, steamed or roasted). Avoid fried and extra sweet foods as they can turn into fat easily after a long fast.  Important tip: Keep a ice cold napkin on your stomach 3-4 during the day. This will keep your body cool and prevent you from excess thirst. Share with all your friends and feel free to ask me your queries below: Register at http://nehachandna.zest.md/.

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  • Colour Your Heart Rainbow

    In Expert Diet Tips On 16 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! Just like the colours around you to make you feel happy and active, a variety of colours in your food would also keep your heart happy and at its best. Nature has given us numerous foods with lovely natural colours that are meant to be included in our diet to help increase our overall nutritional quality. Eating a rainbow of colours provides you with health benefits that cannot be replicated by supplements. Make sure your plate has a variety of at least 3 colours at a time. Let\'s look at the benefits of different colours to add to your colour quotient: 1. Red: Red foods get their colour from pigments like lycopene and anthocyanins, which are great antioxidants that protect the cells of the heart from oxidative damage, reducing cholesterol and improving overall circulation to the heart. Foods with the colour red are tomatoes, cherries, cranberries, red bell peppers, beets, strawberries, watermelon, pomegranate, red grapes etc. 2. Orange and Yellow: These foods get their colour from pigment called carotenoids. They have high a amount of antioxidants like Vitamin C and bioflavonoids which protect the heart against damage, reduce cholesterol, and improve heart function. These foods are mostly a good source of potassium, which helps to reduce blood pressure. These include papayas, oranges, carrots, pumpkin, mangoes, peaches, pineapple, yellow peppers, lemon, sweet lime, etc. 3. Green: These foods get their colour from a pigment called chlorophyll. They contain a good amount of phytochemicals like lutein and indoles along with high levels of folate, which help to reduce the risk of heart diseases and attacks. Foods with this colour include spinach, methi, coriander, celery, parsley, mint, broccoli, capsicum, peas, cabbage, kiwi, avocados, etc. 4. Blue and Purple: These get their pigment from anthocyanins, which have great anti-aging properties. They increase circulation and reduce the risk of cancers, stroke, and heart disease. They also keep cholesterol under check. The common blue/purple foods are blueberries, plums, eggplant, purple cabbage, prunes, black currants, black jamun etc. 5. White: These foods are colored by pigments called anthoxanthins. They may contain chemicals such as allicin, which helps lower cholesterol and blood pressure and also reduce the risk of stomach cancer and heart disease. White foods include garlic, onions, cauliflower, potato, corn, turnips, mushrooms, etc. As a thumb rule, you must include 2-3 servings of fruits and 3-4 servings of vegetables in your daily diet. Apart from these foods, include high fibre foods like oats, brown rice, ragi, jowar, and high-vitamin-E foods like almonds, walnuts, cashew nuts, pistachios, etc. in your diet to help your heart function better.

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  • Burn your sins away!

    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.)

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  • Fit Heart, Healthy Body

    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! All of us at some stage in life have experienced the feeling of being famished without reason. The panting and palpitation are common things amongst all urbanites! Basic movements like walking also seem like a lot of activity just because we\'re not used to it anymore. We laze on our cosy couches, and get things done at the click of a button. The ease and comfort makes us so lazy that moving our joints becomes a tedious task. But just like your car has an engine that needs to be maintained to perform well, your body also has a natural engine called the heart! This fist-sized organ performs an unimaginable job even in the most edgy situations to just keep you alive and going. From pumping blood every second to your organs to filtering the bad blood in your body, it does it all. And we take for granted. Give it some exercise and make its muscles stronger to help it perform its work without stress! Try out any of the cardio exercises below for a stronger and healthier heart:   Brisk walk: Just 30 minutes in a day is good enough to help strengthen your heart. Jogging/Running: The higher the intensity, the better for your heart! The trick is to start slow and steadily increase your speed. This helps condition your heart. Interval training: You can do this by running for a minute, walking for 3 minutes, and repeating it for 30 minutes. You can also increase or change the time limit as per your capacity. Aerobics/Dance/Zumba: These are fun ways to work out your heart muscles. They also motivate you to work out as you are in a group and go along with the groups pace. Swimming: A simple low-impact exercise that gives your heart a good pump and also refreshes you after a hectic work day. Cycling: A fun way to exercise, especially if you are part of a cycling gang or like to roll on empty roads early morning with friends. Just hire a bike and get going. Skipping: A convenient form of exercise that can be done any time and anywhere, even in the premises of your house, compound, or office. You can carry a skipping rope with you wherever you go. Functional training: This includes boot camp kind of activities like jump squats, walking lunges, mountain climbers, burpees, etc. which not only condition your heart but also tone the muscles of your body. Suryanamaskar: You can do these as per your capacity and give your body a good cardio workout. Make sure to get your form right to do it under the guidance of a trainer. Stair climbing: If nothing else works, just take a flight of stairs up and down for 30 minutes at your pace, which can turn out to be a great heart working exercise. So what are you waiting for? Start training your heart for a healthier future!

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  • Spice up your monsoons

    In Expert Diet Tips On 29 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! Monsoons are here and it\'s that time of the year when your appetite is at its naughtiest best. The summer heat and sun reduce your urge to eat food and as the rains pour, you suddenly crave for hot and spicy foods. The monsoons have a calming effect on you and help you to relax and unwind. In this weather, it is natural to get tempted by your favourite bhajias with some hot hot chai. But for the health conscious, it would be such a big war between the heart and the mind. In such a situation, you need to know how to make some awesome low fat foods and yet satisfy your cravings. Choosing the right food and herbs is the only way to add some taste and health to your meals. Below is a list of some hot foods which can add zing to your boring food: Chillies and jalapenos: These contain substances called capsaicinoids which give a burning sensation post consumption. These foods not only add taste to your food, but also help to reduce food cravings. They also reach the gut and signal the fat cells to increase their activity, thereby increasing temperature and help burn calories faster than usual. You can always add a pinch of it to your soups, salads, veggies, dals, curds, etc. Peppercorns: They come in black and white colour and have a number of health benefits apart from just adding taste and spice to your food. It stimulates the taste buds and increases hydrochloric acid secretion which helps to digest food better, reduces fat storage in the cells, thus helping in weight loss, prevents gas formation, gives relief from sinus and nasal congestion, and also has antibacterial properties which prevent from infections. Garlic: It is a strong immunity booster and prevents you to ward off common cold and flu which is the main problem during monsoons. It helps to lower heart issues by reducing bad cholesterol in the blood, controls blood sugar levels and also reduces the risk of certain cancers. It Has anti fungal and anti bacterial properties preventing vaginal infections. Garlic can be crushed and added to your food everyday. Ginger: It fires the digestive juices which help digest food better, clears the sinus pockets which may get irritating due to the weather changes, and reduces flatulence and stomach cramps. Its anti inflammatory property reduces the debilitating joint stiffness which happen due to arthritis. The most important thing that it does is it clears nose and throat congestion. Just add a few spoons of ginger juice to your juices, soups, dals, and green tea and enjoy its benefits. Garam masala: A basic kitchen ingredient used in our daily Indian cooking. A mixture of spices like clove, cinnamon, cardamom, black pepper, cumin, fennel and bay leaves which add spice and taste to your boring food. Apart from adding flavour, the ingredients in it also have health benefits like helping digestion, reducing gastric issues and bloating, controlling sugar levels and reducing blood pressure, and are anti- inflammatory and anti- bacterial. Add a pinch of it to your hot soups, gravies etc. Recipes Baked Onion Bhajias Ingredients: 2 small onions, sliced 2 tbsp besan 1 pinch salt 1/4 tsp cumin 1/4 tsp ground coriander Extra-virgin olive oil, as needed 1/2 tbsp tomato puree 1/4 tsp ground turmeric 1/4 tsp ground coriander A pinch of ground cumin A pinch of ground ginger A pinch of chilli powder Method Preheat the oven at 200C. Line a baking tray with baking paper. In a pan, heat 1 tsp oil, add onions to it and saute for 5-8 minutes till translucent. Add the masalas and mix. In a bowl, add besan, salt, coriander, cumin and mix well. Add the onion mixture and tomato puree. Add water as per the need to get the correct consistency. Drizzle some oil onto the prepared tray, place 2 tablespoons of the onion mix onto the tray for each bhajiya, flatten slightly with the back of the spoon. Bake on the middle shelf of the oven for 20-25 minutes, drizzle a little oil on top of the bhajiyas and bake until golden brown. Serve hot, enjoy! Non-Fried Batata Vadas Ingredients For the batter  1 tbsp besan 1/4 tsp turmeric powder (haldi) 1/4 tsp chilli powder A pinch of asafoetida (hing) Salt to taste For the vadas 2 boiled and mashed potatoes 1/2 tsp ginger-green chilli paste 2 tsp chopped coriander (dhania) 1/2 tsp lemon juice Salt to taste A pinch of mustard seeds (rai / sarson) 1/4 tsp turmeric powder (haldi) 2-3 curry leaves (kadipatta) A pinch of asafoetida (hing) 1/4 tsp grated garlic (lahsun) Method In a bowl, add all the batter ingredients with enough water to make it a flowing consistency and keep it aside. Combine the potatoes, ginger, green chilli paste, coriander, lemon juice and salt together in a bowl and mix well. Keep aside. Heat a non-stick pan on medium flame and add the mustard seeds, turmeric powder, curry leaves asafoetida and garlic and dry roast for about 2 minutes. Add to the potato mixture and mix well. Divide it into 2 equal portions and shape them into flat rounds like tikkis and keep aside. Heat a non-stick pan on a medium flame. Dip the vadas in the batter and place them on the pan. Cover and cook on a low flame for 3 to 4 minutes, turn and cook on the other side as well. Remove the lid and cook on both sides till they turn golden brown. Serve with chutney.

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  • Healthy recipe: Fish curry

    In Expert Diet Tips On 29 June 2015

    This fish curry is easy to prepare and truly delicious. Fish is an excellent source of omega-3 fatty acids, which helps reduce cholesterol and improve glucose tolerance. Plus, this dish contains only 160 calories. So, team it with rice and savour it for your lunch. Ingredients: 100 g rawas ½ onion (sliced) Small piece ginger (chopped) 1 garlic clove (chopped) 1 green chilli Few curry leaves 1 tsp turmeric powder 1/2 tsp mustard seeds ½ tsp coriander powder 1 small piece tamarind 2 tsp tomato paste 2tsp oil Salt to taste Method Clean and cut the fish into medium size cubes. Soak tamarind in half cup water. Heat oil in a pan. Add mustard seeds, onion, ginger, garlic, green chilli and curry leaves and sauté till onions turn brown. Add coriander powder, turmeric and sauté for 1 minute. Then add tomato paste, salt and tamarind water and stir it well. Add ½ cup water and when it boils, add the fish. Cover and cook for 10 minutes on medium flame. Uncover the pan and cook on low flame for 10 minutes till the gravy becomes thick. Serve hot with roti/rice.

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  • Healthy recipe: Chicken hot pot

    In Expert Diet Tips On 29 June 2015

    This dish is tasty, easy to prepare and can make for a great snack item. The low-fat paneer creates a creamy coating while the pepper powder gives a distinctive flavour.  It is full of fibre and protein and contains only 140 calories. Ingredients 30g boneless chicken(boiled) 15 g whole wheat macaroni ½ capsicum (chopped) 10 g low-fat paneer Red chilli powder Pepper powder Salt to taste Method Boil water and add salt and oil. Then add the macaroni and cook till soft. Blanch the tomatoes and blend it. In a non-stick pan, add the tomato paste, capsicum, salt, red chilli and pepper powder and cook for 3-5 minutes. Add macaroni and chicken and cook for 2 minutes. Garnish with grated paneer and serve hot with garlic bread.

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  • Grilled paneer sandwich veg

    In Expert Diet Tips On 29 June 2015

    Calories - 175kcal Ingredients 2 slices of multigrain bread 20 gms low fat paneer 1/2 onion , chopped 1/4th cup chopped cabbage, capsicum 1/4th cup chopped tomatoes 1 tsp roasted jeera powder 1/2 tsp black pepper A pinch of haldi for color Salt to taste Method Mix all the above ingredients. Place the mixture between two slices of bread. Grill it in a toaster/griller. Serve hot with coriander chutney/ tomato ketchup.

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  • Pump up the iron

    In Expert Diet Tips On 29 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! Have you felt exhausted lately while climbing the stairs or extremely weak and fatigued even on a normal day? Then you need to check your iron levels. Many a times people blame it on improper food intake, lack of sleep, work overload, etc. But they miss out on the simplest reasons for feeling tired, that is, lack of iron in the body. This also causes palpitations, breathlessness, soreness of the mouth, headache, dizziness, etc. It affects the haemoglobin formation, which is the oxygen transporter in the body supplying oxygen to the brains, organs, and every cell of your body. A good amount of iron is very important for proper growth of hair, strong nails, and glowing skin. Iron also improves immunity and is needed especially during pregnancy to supply oxygen to the baby and during pre-menstruation to prevent loss of iron due to heavy bleeding. To top the list, iron also helps in weight loss as every cell functions optimally. The best way to up your iron levels is to eat iron rich foods: Sources of heme iron (better absorbed than non-heme sources):   Red meat: Rich in iron, Vitamin B12 and protein, all of which are excellent to prevent anemia. But very high in saturated fat, hence needs to be eaten in moderation. Chicken: A great source of protein as well especially for gym goers. Fish: like tuna, sardines etc provides omega 3 along with iron which is extremely important for proper cell functioning. Egg yolks: Super rich in vitamin A, D and protein. A great food for muscle building. Do not eat more than 1 yolk a day to keep your cholesterol intake under check. Sources of non-heme iron:   Soyabeans and Tofu: They are saviours for vegetarians in terms of protein. Spinach: Rich in iron as well as other vitamins like A and C. Lentils and Beans: great source of protein, fiber along with iron. Dates, Prunes and Raisins: Provide instant energy and improve stamina. Instant Oatmeal: Powerhouse of fibre and B-complex vitamins. Nuts and Seeds: Like almonds, sesame seeds, sunflower seeds, pumpkin seeds, pine nuts, cashewnuts, great source of good fat and vitamin E, which improve heart condition and skin texture. Ways to increase iron absorption:   Include a combination of heme and non-heme iron sources. Add vitamin C to iron rich foods to increase iron absorption. Cook in iron vessels to increase iron content of food.

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  • Cook healthy for your partner!

    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.

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  • Muesli Nuts chikki veg

    In Expert Diet Tips On 07 July 2015

    Calories - 300 kcal Ingredients 10gms almonds 10gms peanuts 20gms muesli 25gms jaggery 1 tsp ghee Method In a pan, roast almonds, peanuts and chop unevenly, keep aside. In another pan, add ghee and jaggery, let it melt and add the almonds, peanuts and muesli and stir continuously. In a greased flat plate, pour the mixture and roll it evenly with a rolling pin, cut it when hot and serve when cool.

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  • Let's turn the clock around!!

    In Expert Diet Tips On 08 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!  Gone are the days when our parents worked 9 to 5 and came back home to us early, following a routine that is desired by the body and mind. Advancement in many fields, international opportunities, competition, inflation, and an ambitious attitude has pushed us to work through day and night to achieve our goals. Be it a call centre, hospital, aviation, or an MNC, night shifts are very common nowadays. Research says that night shifts can disrupt your body\'s sleep-wake cycle, known as circadian rhythm. Our body is naturally programmed to sleep and rise with the sun. Forcing yourself to stay up all night and be alert at work the next day can be quite challenging. Also, the metabolic rate of your body naturally slows down at night. Providing the right nutrition to be alert and active hence becomes the most crucial aspect.  People working at night tend to weigh more or have a higher body fat percentage. Some also suffer from constipation, acidity, and ulcers, etc. due to various reasons like:   No time to exercise Too tired to exercise Meetings and deadlines Altered food timings Eating wrong foods in wrong quantities Vending machines, junk, sodas, chips, and fast foods, which are the only options easily available in the canteen area Unwanted mid-meal snacking out of boredom If you want to excel at your work, be productive, and be healthy as well, you need put in that extra effort. Here are a few health guidelines for the night-shift workers:   Since your day starts at night, try to eat your dinner between 8pm and 10pm before you leave for work or carry a tiffin along with you. Make sure you include a good amount of salad and whole grains like wheat, brown rice, ragi, etc. in your meal to keep yourself full for a good 2-3 hours. Fill in your mid meals every 2-3 hours with healthy high-fibre snacks like fruits, nuts, roasted chivdas, khakras, roasted puffed rice (kurmura), etc. to keep your metabolism active, and prevent hunger pangs and weight gain. The most common issue people face while working at night is drowsiness, for which you need to include protein-rich foods in your meals, like eggs, chicken, low-fat cheese, peanut butter, low-fat fruit, yoghurt, etc. These keep you alert and focused unlike carb loaded foods like potato, rice, cereals, etc., which have a sedating and relaxing effect making you feel sleepy. Avoid sugary foods like sweets, chocolates, cakes, etc., because the body\'s ability to process sugar declines at night thus easily converting it into fat. You also have to avoid fried foods like chips, burgers, vada pav, french fries, etc., which will surely increase the fat in your body. Stop visiting the cafeteria too often so that you don\'t get tempted to pick up the wrong foods. Though carrying food from home may sometimes be a tedious affair, it is definitely a safer bet. Drink water liberally. Even in the air-conditioned atmosphere, you lose moisture from your skin, and that will leave you tired and fatigued affecting your work capacity. So keep a bottle of water on your desk and drink regularly. Remember that beverages like coffee and tea dehydrate you, so limit their intake. Have buttermilk, green tea, or lemon juice instead. Snacking for entertainment must be avoided. Instead, to keep your muscles active and feel alert, take a short break, stretch, climb some stairs, do breathing exercises, etc. After you get back home, have a light snack before you sleep. A glass of milk with poppy seeds or a bowl of oats porridge can give you a sound sleep. Make sure you sleep for 4-5 hours at a stretch to wake up feeling refreshed. Any kind of disturbance in sleep can affect the later part of your day, making you feel drowsy and sluggish. Try incorporating at least 30-35 minutes of exercise everyday, be it brisk walking, swimming, jogging, weight training, dancing, etc. to help reduce your fat percentage, improve blood circulation and immunity, and prevent sedentary lifestyle issues such as obesity, high cholesterol, diabetes, etc. The best time to do it is after waking up and before leaving for work. Try to regularize your sleep and meal timings to that of your body clock for maximum health benefits. In the entire bargain to make a living, don\'t forget to live life. Listen to music, go for a long drive, meet friends, watch a movie, and do all that makes you happy.

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  • The Road To Healthy, Glowing Skin

    In Expert Diet Tips On 03 August 2015

    Healthy glowing skin is a depiction of what kind of food you eat because what you eat is what shows on the outside. The work stress, alongwith the hot and humid weather, among the young is the simplest way to burst into acne and pimples. To add to it, wrong eating habits like over-indulgence in fried, sweet, oily and greasy foods like pizzas, burgers etc., lack of drinking water, lack of adequate sleep, being under the sun for long hours etc. are all factors that aggravate skin problems.  Foods with certain nutrients can help to overcome this problem and keep your skin radiantly glowing: Vitamin A-rich foods: Like carrots, mangoes, pumpkins, papaya, tomatoes, watermelons, spinach, lettuce etc. are together, a great source of beta-carotene which gets converted to active Vitamin A in the body; it is a skin-saving nutrient. It maintains healthy skin and repairs skin cells. It also protects the skin from sunlight damage. Vitamin C-rich foods: Like amla, guava, oranges, sweet lime, bell peppers, kiwi etc., act as antioxidants by neutralizing skin damaging molecules called free radicals. It helps in collagen production which slows down the skin ageing process as well as the sagging and wrinkling of the skin. Vitamin E-rich foods: Like almonds, walnuts, sunflower seeds, peanuts etc., act as skin shields by protecting the skin from damage of UV rays. It also prevents premature ageing of skin and gives it a nice supple feel. Omega-3 foods: Fish (for non-vegetarians), flaxseeds, walnuts, soyabean oil etc., take part in skin repair and help build flexible skin membranes which retain skin moisture. Protein-rich foods: Like chicken, eggs, fish, milk, curds, sprouts etc., are responsible for the wear and tear of skin cells, keeping the skin texture tight and preventing loose skin. Zinc-rich foods: Like grains, legumes, mushrooms, spinach, sesame seeds, chicken, pumpkin seeds, nuts etc., help in healing skin wounds and reduce inflammation. So remember to always keep your skin in mint condition and eat wisely.  

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  • Oats - The Champion Of Breakfasts

    In Expert Diet Tips On 03 August 2015

    What better way to start your morning than a bowl of steaming hot oats!  These gluten-free, fibrous foods prepare you for a long day of of work ahead. It forms a great breakfast choice for vegetarians; it contains more protein than other foodgrains, in terms of quality and quantity. Oats have a host of vitamins and minerals to make it a perfect meal for you. It has various health benefits: 1. Oats are energy boosters since they are high in carbohydrates. It also contains B-complex vitamins which help in production of energy. 2. Oats are low on calories and keep you full for a longer time, keeping cravings away. This helps you eat less but lose weight in a healthy manner. Your blood pressure, too, is kept under control. 3. It has complex carbohydrates which slowly break down to simple sugars. This prevents the blood sugar levels from rising high. Starting your day with oats helps to keep blood sugars under control for the rest of the day. 4. Oats contain fibers known as beta glucans which can lower the bad cholesterol (LDL), thus, preventing the risk of heart diseases. They also contain unique antioxidants called avenanthramides which also prevent cardiovascular diseases. 5. The soft fiber in oats makes it a perfect food for people with gastritis, colitis and any other digestive issues. Its high fiber content regularizes the bowel movement and cure constipation. 6. Lignans, a type of phytochemical in oats, reduce the risk of breast and colon cancer and also causes the stools to become bulky which can dilute and eliminate cancer causing agents. 7.Selenium and beta glucans in oats help to enhance the immune system and eliminate the bacteria from the body faster protecting us from bacterial infections. Sprinkling a handful of chopped dates adds more value to your oatmeal: it helps you avoid that spoonful of sugar and also contributes to a healthy heart. So, with every new sunrise, you ought to be looking forward to a lip-smacking, nutritious breakfast!

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Best Dietician in Khar West, Mumbai, India 

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 is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.<span 1.6em;"="">Neha Chandna is a Famous Nutritionist in Khar west & Top 10 Dieticians / Nutritionists in Mumbai for weight loss and many services. Popular dietcian in Mumbai. Top 5 Nutritionists / Dietitians in Mumbai. Consult her for best online Diet & Nutrition services in Mumbai.Weight Loss Expert / Diet Consultant / Obesity Consultant in Mumbai.
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