In Expert Diet Tips On 22 June 2015
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Let\'s agree we all have days when we slip up our \'perfect diet\' and give in to that piece of cake or samosa. Call it social pressure, a friend\'s birthday party or just a usual comfort food spree, the reasons to sin are many with an equal number of excuses to avoid exercise. All this adds to the extra pounds in the most unwanted areas. Obviously, it is not possible to live like a saint in the highly social and junk food world of ours, but what we can do best for ourselves is either avoid these foods or make up for it by burning the calories consumed. But what if you could look at junk foods by the amount of exercise required to neutralize the calories for each? It\'s a fight or flight situation. If your love for junk food is real, you\'ll overcome this hurdle, if not, you might stop eating junk food altogether! (The duration of exercise is given for a reference man of 60 kgs which can be calculated for your weight.)
In Expert Diet Tips On 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.
In Expert Diet Tips On 01 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! Your body water levels drop so quickly in summer or after a workout that you don\'t even realize when you\'re already dehydrated. Blame whatever, but you need to find a solution to rehydrate yourself nevertheless. Water is obviously the best bet hydration, but you need to make up for the electrolytes you lose in the sweat too. For that you need to eat foods high in water and electrolytes. Nothing better comes to mind than fruits! Let\'s review some fruits high in water content and nutrients along with how they benefit us: Watermelon: They are high in water content (almost 90%), low in calories, and high in fibre, which helps lose weight and prevent constipation. They are also rich in vitamin C, which provides protection against immune system deficiencies, and vitamin A , which promotes good eyesight and skin health. The red flesh of a watermelon is also a significant source of phytochemicals, known as lycopene, a nutrient with proven cancer-prevention qualities. Potassium in it also has BP lowering and heart protecting qualities. Plums: Super source of vitamin C, they\'re essential for the formation, growth, maintenance, and repair of all bodily tissues, including skin, blood vessels, bones and teeth. Good potassium content which reduces BP. They contains antioxidant anthocyanins, which protect against cancer. They are blood purifiers. They\'re high in fibre, which helps in proper bowel movements. Lychee: An all time favorite for young and old, a great source of vitamin C, which helps to prevent gum bleeding, cold, heal wounds, build collagen for skin and bones, protects the heart and prevents infections. It also helps the body fight against cancer. Lychees also help improve digestion and bowel regularity. They\'re also a good source of potassium, an electrolyte that helps to maintain fluid balance, contract muscles and control blood pressure. They are very rich in polyphenols, which help to protect against heart problems, cancer and infections. Figs: These are known for their natural laxative action as they are very rich in fibre and help to prevent colon cancers as well. They are sweet and help curb sugar cravings. Rich in potassium, which helps reduce high blood pressure and helps overall muscle function. Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness. Good source of calcium for strong bones and iron to prevent anemia. Honeydew melon: It\'s a refreshing fruit filled with water, to cool you on a hot summer day. It\'s high vitamin C content helps to neutralize toxins and also helps in synthesis of collagen, which is used to support blood vessels, ligaments and skin. It\'s high in soluble fibre and low in calories which makes it perfect for weight loss. The potassium in it helps to lower high BP. Improves skin texture and complexion. Amla: Extremely rich in vitamin C which makes it a powerful antioxidant and helps in prevent gum problems, collagen building for a strong body and prevents common cold and cough by boosting immunity. It improves skin texture, delays skin ageing, strengthen nails and prevents hair fall. It improves vision and cataracts. Acts as a great detoxifying agent for the liver and kidneys, prevents cancers, mouth ulcers and improves brain function and enhances mood. Helps in absorption of iron thereby preventing anemia. It increases you digestive power and helps in weight loss as well. Peaches: Being naturally sweet and, high in fiber and low in calories, help in weight loss. Good source of vitamin B which provides energy. Rich in Vitamin A, a great antioxidant protecting the body from cancer, skin, eyes and organs from damage. Super source of potassium for normal bp, heart beat and muscle function. Fiber helps to lower cholesterol. They contain antioxidants called cholorogenic acid which helps to prevent cancer and reduce inflammation. Peaches provide some magnesium, phosphorus, zinc, copper, manganese, iron and calcium as well. These minerals work to support red blood cell, bone and nervous system health. Pineapple: It is a great digestive as contains enzyme bromelain which softens the food in the stomach. It also has anti inflammatory properties and prevents growth of cancer cells. Good source of energy. Pineapple is rich in manganese that is necessary to build strong bones and connective tissues. It is rich in fiber and helps to relieve constipation. Has a diuretic effect and reduces bloating. High vitamin C content helps to strengthen immune system. Improves skin, hair and nails. Mango: The fiber pectin and antioxidants in mango reduces the risk of cancer in the digestive tract and also helps to lower cholesterol. The enzymes in mango help to improve digestion. The vitamin A in mango is a power supply for your eyes and skin, helps to prevent eyesight relates issues, improves acne, clears complexion and adds a glow to your skin giving you an anti ageing benefit. Vitamin C in mango helps to boost immunity. Keep the body cool and refreshed. The Vitamin B 6 content helps to improve brain function and memory. Palm fruit (Tadgola): A special fruit of the summer season, filled with tender water which actually hydrates you and a sweet soft flesh which is rich in potassium helping you control your blood pressure and keep your muscles functioning well. Now you can enjoy a range of fruits this summer season to keep your water levels up and refresh any time of the day.
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.
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.
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!