In Expert Diet Tips On 19 December 2014
We all love attending parties. Donâ€™t we? With summer vacations on we need even more reason to meet our friends and loved ones, relax, enjoy and have a good laugh. Throwing a house party is the easiest way to have a good time with the people you love. But what happens to your health when you overdo on these party outings. The fat laden food, creamy dishes, mouth watering fried starters, sugary desserts etc negate all the efforts you put during the day to maintain your slim and trim figure and you canâ€™t do much to change that. But you can be the one to bring in the change. You be the trend setter. How? When you are the host, be a good one. Plan a healthy theme party. Make sure you choose healthy food options. People think that healthy food is boring and cannot be delicious. You can change their mind set by actually preparing some yummy delicacies. You never know they might be so impressed that they actually follow your footsteps. So here are some options for a 5 course meal menu: Soups/drinks: watermelon sorbet , sharbat-e-sehat, tomangee, red chilli rasam, velvet chicken soup, tomato soup, mushroom soup, chicken herb soup, litchi lassi, oats soup, potato spinach salad, peas soup, grape apple juice, fresh smoothie, mango lassi, pineapple slush, avocado gazpacho soup, ginger chicken soup, minty buttermilk. Salads: barley salad, stir fry veggies, chana bhel, quinoa salad, stuffed egg salad, paneer corn pepper stir fry, summer tomato fun, gado gado salad, red radish spread, paneer pepper salad, cucumber salad, marinated carrots, broccoli mushroom stir fry, tofu salad, corn chatpata, sprouts bhel. Starters: paneer in pita pockets, healthy chicken burger, lemon chicken, fish with citrus marinade, kerela steamed fish, stuffed tomatoes, paneer hara matar, chicken veggies aflatoon, masala idli, open face sesame toast, black pepper fish, sitr fry envelope, soya tikkis, stuffed mushrooms, yoghurt dip, roasted fish. Main course: chicken stew, cinnamon brown rice, stir fried brown rice, low cal chole, murgi komla, oats thepla, egg in palak, dalia pulao, dry chicken curry, bajra paratha, paneer babaycorn masala, brown rice chicken pulao, ragi roti, whole wheat pizza, whole wheat tagliatelle, whole wheat pasta in white sauce, palak paneer. Desserts: apple crumble, peanutty cake, flaxseeds peanut laddo, oats banana muffin, chickoo halwa, shrikhand, biscuit pudding, almond walnut bites, chocolate strawberry phirni. All these above dishes are low in fat, high in nutrients, filling and deliciously yummy. You plan out your menu like any 2 soups, 2 drinks, 2 salads, 3 starters, 2 main course dishes, 2 dessertsot as many number of dishes as you wish to serve. Now your guests to binge to their heartâ€™s content without any health or figure worries. Party not only hard but SMART!!
In Expert Diet Tips On 19 December 2014
With increase in health consciousness, people are now looking out for healthy food stuff everywhere. But rarely people realize that by changing a few ingredients and substituting them with healthy ones, you can actually make your food healthy and add nutritional value to it. Here are some healthy substitutes: White sugar: this has absolutely no nutritional value. It can be substituted with honey/ jaggery which contain a few vitamins and minerals. White rice: has most of its B complex vitamins damaged during processing. It can be substituted with brown rice which is rich in fiber and B complex vitamins. Buffalo milk: is rich in nutrition but has a very high fat content. It can be substitued with cowâ€™s milk/ slim milk which is low in fat and reduces chances of heart problems. White bread: is made of maida which leads to digestion problems later. It can be substitued with multigrain bread made of whole wheat and 7 grains which is more healhy and tasty. Ghee: these days is not 1005 pure and can lead to heart problems. it can be substitued with olive oil/ rice bran oil which are more heart friendly.
In Expert Diet Tips On 20 December 2014
We live in a country that largely consists of vegetarians. Eating a balanced diet when you are a vegetarian requires a little extra attention just to make up for the important nutrients that come from non-vegetarian foods like fish, egg and meat. However, with good planning and an understanding of what makes up a balanced vegetarian diet, we can get all the nutrition that our body needs minus the meat. Nutritionist Neha Chandna shares a few diet tips for vegetarians. How to get your protein intake If you are a vegetarian and eat your share of meatless meals, here is how can make up for the necessary proteins. You can combine cereals and pulses with each other. For example, you can complement rice with dal (lentil) or idli with sambhar. This will complete the amino acid profile and get your body the required nutrition. Also include sprouts, whole pulses, yoghurt, milk, paneer and quinoa to meet your protein needs. How to increase iron intake Vegetarian foods are good sources of iron but their absorption rate in the body differs. What one can do is add lemon to iron-rich foods to increase their uptake in the body. Consuming poha (flattened rice) with a dash of lemon or beet juice with a spoon of lemon juice is a good way of incorporating iron in the body. Garden cress seeds or halim seeds are also a great source of iron which can be eaten with milk, salads or juices. How to get calcium Dairy products like butter, milk, yoghurt and cheese are the best sources of calcium in diet. Vegetarians can also get calcium from plant-based sources like broccoli and beans. Plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium which are important for bone health. Diet Dos and Donâ€™ts for vegetarians Drink plenty of liquids like water, green tea, buttermilk, coconut water and vegetable juice to meet the mineral and vitamin requirements. Include all food groups like fruits, salads, pulses, milk, nuts, vegetables and cereals to reduce the chances of nutritional deficiencies. Have 2 servings of milk or yoghurt daily. Consume a portion of lentils (dal) and pulses every day. Make sure to have 1 serving of nuts daily. Also make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every day. Avoid fried and junk foods like kachoris and samosas. Do not drink tea or coffee in excess. Limit your intake to 2 cups a day. Healthy vegetarian diet chart by Nutritionist Neha Chandna Breakfast: Poha with Moong/Vegetable idli + Sambhar/Oats upma Mid morning: Fruit + Nuts Lunch: Salad + Roti + Veggies + Dal + Yogurt/Chaas Evening: Sprouts/Chana kurmura Dinner: Soups + Veggies + Roti Studies confirm that a diet full of fresh fruits and vegetables and grains is your best bet for living a longer, healthier and more enjoyable life. These findings are backed up by the China Health Project.
In Expert Diet Tips On 20 December 2014
Wow, finally itâ€™s the time of year, when you want to actually shed all your clothes, soak up some sun and get ready for some fun. Its summer time! And yes what better than a lovely vacation with your loved ones to break the monotony. The only problem thatâ€™s arises is a bloated body which does not allow you to wear the skimpy clothes that you were dreaming of wearing on your holiday. Besides that bloating also makes you feel so heavy and unsexy just like you have swallowed a basket ball. It ruins your mood and the romance in your life as well. But there is nothing to be disheartened as you can easily reduce your bloating with some quick easy ways given below: 1, Drink plenty of water: Most of the people think that drinking water can add to your bloating issue but actually it is the opposite. Dehydration can force your body to pull and save water instead of excreting it. Hence sipping on water constantly helps you feel lighter. You can add some lemon juice to it help you cleanse your system and improve digestion. 2, Chew on greens: Try chewing on or drinking some juice of celery or parsley which aid in digestion, reduce gas and act as a diuretic which reduce fluid retention making you feel light and rids the body of toxins leaving your glowing and gleaming. 3, Get some potassium: Include foods like banana, papaya, kiwi, oranges, spinach, mango, tomato etc in your diet to help you balance the water in your body. Potassium has a diuretic effect which flushes excess fluid in your body. 4, Probiotics work: Probiotics are stomach saviours. Make sure you add yogurt to diet as it contains the good bacteria which improve stomach health, digestion, prevents gas and relieves bloating. It also helps to fight infections by improving immunity. 5, Concoctions: Sip on some peppermint tea/ chamomile tea or fennel seeds boiled in water. These have a great impact on gas and bloating. They help to release all the toxins from the system keeping you light and easy to breathe. 6, Basil seeds: Add a spoonful of basil seeds in a glass of water and keep sipping throughout the day. These seeds have a super calming effect on the stomach relieving you from bloating, acidity and body heat. 7, Ginger: Chew a piece of ginger after your meals or just add a tbsp of ginger juice to yout water or juices and drink to feel the relief from gas and bloating. A few lifestyle changes can also help you keep the bloat away. - Eat small meals when hungry instead of stuffing a lot at a time. - Chew your food well instead of gulping it down. - Do not lie down right after eating food. - Avoid chewing gum, drinking with a straw and talking while eating as these cause excess air swallowing which can cause bloating. - Avoid the intake of carbonated beverages and alcohol completely to feel light and reduce all the bloating. - Restrain from adding excess salt to your food as it causes water retention and puffiness. Also limit the intake of processed foods like biscuits, packaged food, frozen meats etc as they are loaded with sodium. - Try to get good sleep as it helps to recover from the stress and normalizes hormones helping you to feel fresh and relaxed. - Make sure you get your 30 minutes of activity daily as it improves blood circulation, releases excess water from the body and also helps to release the gas and bloat.. Embrace a beautiful and charming you.
In Expert Diet Tips On 20 December 2014
In todayâ€™s glamour driven world, everyoneâ€™s dream is to look like their favorite celebrity. The rat race to reach your dream figure, shed weight and to look better than your peer, forces you to try to all the unwanted, undesirable sort of approaches, one and most common of them being the LOW CARB LOW FAT diet. At first it sounds interesting and a definite solution to lose those extra pounds. But in the long run, a low carb low fat diet limits your food choices drastically, leaving you forever hungry and frustrated. Thatâ€™s not all, read further to know more about such a diet: The truth unfolds A low carb low fat diet is one which limits your food options and deprives you of all high carb foods like cereals, fruits, potato, honey, breads, biscuits etc and high fat foods like bakery products, whole milk, butter, cheese, oils, nuts etc. Up to 60% of your total daily calories should come from carbs and 22-25 % from fats, leaving the rest for proteins. Going too low on carbs and fats leaves you with very few exciting food options and all you have to depend on is protein rich foods like egg whites, chicken, fish, soya and low carb veggies. Since carbs are the main fuel for the cells of our body, depriving them of carbs affects their functioning in many ways. Cells also need fat for protection and metabolism. This diet surely helps you to lose weight, but it also impacts your body in many negative ways. Negative impact of a low carb low fat diet - Low on energy Carbs are broken down to glucose, which is absorbed in the blood stream and used up by the cells for energy. A low carb diet fails to provide energy and all it leaves you with is physical fatigue and tiredness. - Muscle loss The body starts using the muscles for energy when it does not get carbs from foods. This leads weakness and loss of body strength. - Mild depression Low carb diets reduce the secretion of serotonin- a neurotransmitter which makes you happy leaving you depressed, sometimes even cranky and angry. - Constipation Limiting foods like fruits, grains, vegetables and focusing on protein rich foods can leave your body deprived of the fiber it needs for a healthy digestive system. This can make passing stools an unpleasant experience. - Ketosis Long term deprivation of carbs can lead to ketosis â€“ a condition in which the body uses stored fat as a source of energy, releasing a byproduct called ketones, which build up in the body affecting mental performance, organ functioning and leaving the body highly acidic. - Deficiencies Lack of fruits, veggies, oils and grains in your diet can make you deficient of nutrients like vitamin A (good for skin and eyes), Vitamin C (great for immunity), Vitamin E ( super anti oxidant), B-complex vitamins (to keep your energy levels high) and many micronutrients required by the body for working at its best. - Cold feet Fat is important to regulate body temperature. Going too low on carbs and fat can actually use up the protective fat layer below your skin, making you vulnerable to even slight weather changes, leaving you cold most of the times. - Poor brain health Fat is needed by the cells membranes of the brain and nerve fibers to help them pass messages quickly. Low fat diets can affect the brain functioning in several ways. - Lack of hormones Fats are required for the production of sex hormones in men and women. Low fat diet can affect your sexual life severely. - Acidity High protein food are acidic in nature, which can affect the ph levels in the stomach causing serve acidity, ulcerative colitis and other stomach issues. - Osteoporosis High protein diets can actually increase the calcium excretion from your body, making your bones weak and porous. - Kidney stones problems High protein diets can increase the calcium excretion in the urine increasing the chances of developing kidney stones. A word on good fats A low fat diet does not mean eliminating fat completely from your diet, but reducing its direct intake. The focus should be on choosing good fats wisely like omega 3 from walnuts, fish- salmon, tuna, flaxseeds and omega 6 from foods like avocado, olive oil, blend oils etc. in your diet as it helps to reduce bad cholesterol, protects the heart and improves brain functioning. The judgment Low carb low fat diets help you to lose weight for a short period of time, but once you go to back to your normal diet pattern, they add to your weight again (yo- yo effect). They are not sustainable for a long time and can have serious health effects as mentioned above if followed for longer periods. The best way to do it is to eat in moderation, select complex carbs like oats, whole grains, fruits, nuts, salads, low fat milk and milk products, fish, lean meats etc. and eat in portion control to help you burn calories, instead of adding to them.
In Expert Diet Tips On 20 December 2014
Dietitian & Nutrition educator Neha Chandna gives you suggestions for your healthâ€¦ Do not start your day with tea or coffee, instead opt for fruits/ nuts or milk Do not skip meals, eat every 2-3 hours in small portions to control weight gain Do not leave your house without eating breakfast. It helps to control hunger pangs during the day Have fruits on empty stomach or during mid meals for proper nutrient absorption Do not have a very large meal at one time as excess gets converted to fat. Keep some space vacant in your tummy Have a light dinner 2-3 hours before going to bed. Do not immediately lie down after eating. Do not binge on weekends. Choose wise options like salads, soups, grilled, roasted or steamed foods. Have 35ml water/kg body weight. Keep sipping water every 20 minutes Go for exercise in the morning as it helps to burn more fat. Avoid mid night snacking as it can lead to digestion problems. Go for regular health checkups to avoid problems later Get a good sound sleep for at least 6- hours every night to re-energize yourself the next day.
In Expert Diet Tips On 20 December 2014
Healthy eating is all about changing your shopping habits before bringing a change in your eating habits. We are well aware of the brain storming behind it, so we thought; why not make the entire process time & money saving for you. This is how you begin..... Set a fixed monthly budget to be spent on food items & commodities as per the number of members in your family. From that budget, set apart a certain amount to be spent on dry stuff like sugar, oil, cereals, pulses etc. Divide the remaining budget into 4 for each week, to purchase all the perishable items such as fruits, veggies, dry snacks etc. Every week, before setting out for shopping, make a list of all the food stuff required for that week depending on your weekly schedule for example guests coming over or dining out etc. Avoid visiting a very fancy super mart, as it may tempt you to pick up unnecessary expensive & calorie loaded stuff such as chips, cakes, cookies etc. Always buy perishable food like fruits & vegetables in amounts just enough to last for the entire week or else it would be a waste of money for fancy garbage. Do not stock your kitchen with chocolates, sweets, cream biscuits, butter cookies as it could urge you to munch on, instead buy roasted snacks like soya nuts, granola bars etc. Eating leftovers is not a very healthy idea, so avoid cooking in excess. Do not buy frozen, pre- made meals as they are loaded with salt, sugar, chemicals & fat. Avoid taking your kids with you for shopping as you may land up spending a major chunk of your budget on unnecessary items like candies, sweets, chocolates etc.
In Expert Diet Tips On 20 December 2014
People say, â€˜The way to a manâ€™s heart is through his stomachâ€™. But actually, it is not only the way to the heart but, an ultimate route to a personâ€™s health. Your gut (gastrointestinal tract) is a dynamic organ and if not taken good care of, it can lead to a volley of health problems. Imagine your body as a car, your stomach as a petrol tank of your car and the food you eat as the petrol. If you refill your tank with low quality or adulterated petrol, your car is bound to give you problems. So below given are 5 foods which can help keep your stomach and body healthy and fit: Yoghurt: It is an excellent source of probiotics which are friendly bacteria that strengthen your immune system, protect against disease causing bacteria and infections and help in proper digestion and absorption of food thereby relieving gas and bloating. Yoghurt can be relished with fruits, in the form of raita or buttermilk. Oats: It is rich in soluble fiber which is fermented in the large intestine to produce beneficial bacteria and reduce the levels of harmful ones. This helps to resist infections and improve overall well being. The soluble fiber in oats also helps to reduce cholesterol levels. You can add oats to your soup, idli, dosa to add to the fiber in your diet. Chicken and fish: They contain very high amount of an important amino acid GLUTAMINE. Glutamine is the preferred fuel source for cells lining the small intestine. It prevents the absorption of harmful molecules and helps in the production of antioxidants that protect all the organs of the body. Enjoy them in steamed, roasted or grilled form to gain maximum health benefits. Whole grains: Such as whole wheat, jowar, ragi, brown rice etc have good amount of insoluble fiber which increases your fecal bulk and reduces constipation, gas and bloating. Add wheat bran to your whole grains for additional fiber. Aloevera juice: It is an amazing de-toxifier. It prevents heartburn and acidity, soothes the digestive system, helps in irritable bowel syndrome, and improves digestion and absorption of nutrients. Consume 100 ml aloevera juice empty stomach early morning for its best effects.
In Expert Diet Tips On 20 February 2015
I am 26 years old and my height is 5 ft 3 in, but my weight is 69 kg. I wake up daily at 5.40 am, get ready and go to college and have my breakfast there at 8.30 am. I am always busy with work and I donâ€™t follow any proper timing for food. I go for lunch only after my work is over. I have tea or coffee in the morning at 10 am and in the afternoon at 2.30 pm. I eat fruits at least 3 days in a week. I sleep after I finish all my work, usually by 11.30 pm or 12 am. I travel for 1.5 hours from home to college and college to home. I look fat and my co-workers tease for that. I feel too tired after reaching home. I need to reduce my weight. My foot also hurts if I walk too much. Please suggest the right way to reduce weight. Answered by our expert Neha Chandna, a well-known dietician and nutritionist. You have a very busy schedule. But you cannot ignore your health due to that. You need to carry small meals with you daily. Eating smallmeals a day can actually make you slimmer. Let me plan a sample diet for you: 5.40 am: green tea + 2 dates 6.30 am: carry 1 fruit + nuts 8.30 am: poha/ upma/ idli/ dosa 11 am: 1 fruit 1.30 pm: salad+ 2 rotis + veggies + dal 4.30 pm: chana kurmura/ 3 egg whites/ roasted chivda 6.30 pm: sprouts/ moong bhel 9.00 pm: soup + salad + 1 roti + veggies/stir fry 11.30 pm: 1 cup skimmed milk The basic idea is to eat small meals every 2-3 hours to increase your metabolism and prevent tiredness. Keep yourself hydrated by drinking water at regular intervals. Here are 6 diet tips to lose belly fat. You can also follow this Indian diet plan to lose weight.
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.
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 03 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! We\'ve always seen cholesterol as the bad fat in the body, just because most people face high cholesterol issues that lead to heart problems in the future. But does that mean it has nothing good about it? Of course not! Cholesterol is a waxy substance that is extremely important for the body in many ways like: Producing sex hormones in both men and woman Maintaining cell structure and temperature Producing vitamin D in the presence of sunlight, which is extremely important for bone strength Producing bile in the liver which is important for fat digestion But just as everything is bad in excess, the same applies to cholesterol as well. If you eat too much of high cholesterol in fatty foods like egg yolks, red meat, organ meat, etc. and lead an extremely sedentary life, your cholesterol levels will go up, and you will blame the poor cholesterol instead of blaming your lifestyle. Below are a few tips that can help you lower your cholesterol levels: Include plenty of soluble fibre foods in your diet like oats, fruits like apples, pears, prunes, dates, etc, and beans. The soluble fibre forms a gel in the digestive tract, binds with the excess cholesterol, and helps excrete it from your body. Have nuts like almonds, walnuts, pecans, and seeds like sunflower seeds, pumpkin seeds, etc. They contain Vitamin E, a great antioxidant and rich in PUFA and MUFA, which have cholesterol-lowering properties. Include fish/flaxseeds in your diet as they are rich in omega-3 fatty acids, which form a part of each and every cell of your body, increasing good cholesterol and reducing bad cholesterol. One can have fish 2-3 times/week. Olive oil is a great source of PUFA and MUFA, which are important to lower bad cholesterol and increase good cholesterol. You can add it to your salads and soups or use the cooking olive oil to cook your daily food. Onions contain quercetin and garlic contains sulphurous compounds that help to lower bad cholesterol. You can add them to your salad or daily food. Fenugreek seeds are a rich source of steroidal saponins that help to reduce the body\'s absorption of cholesterol through the fat-rich foods we eat. Besides, researchers also speculate that these saponins may have a role to play in reducing the body\'s production of cholesterol. The fibre in the methi seeds adds to its value to reduce cholesterol levels in the blood. Replace whole dairy foods with low-fat options like low-fat milk, curds, cheese, paneer or even better soy milk / tofu Replace butter, margarine, ghee with vegetable oils like sunflower oils, safflower oils, etc. Avoid red meat and make sure you de-skin the chicken before consuming it. Strive to consume no more than 200mg cholesterol a day. Consume no more than 1 egg yolk a day. Avoid processed foods like cookies, chips, bakery items, fried foods to prevent high your blood cholesterol from rising as they contain the harmful trans fats. You can consume a fibre supplement daily, which can help cut down your cholesterol levels just to make sure you meet your day\'s fibre requirement. Control your alcohol consumption and make sure you not do not exceed the permissible levels of more than 1 drink a day for women and 1-2 drinks a day for men. Read the food label carefully and avoid foods with ingredients like meat fat, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate or imitation chocolate, or hydrogenated or partially hydrogenated fat or oil. Watch out for fast foods and other unlabelled products where you don\'t know what you are actually eating. Lastly, exercise everyday for at least 45 minutes as it helps increase good cholesterol (HDL) levels in your blood, which in turn helps to lower bad cholesterol. You can opt for any exercise you like be it walking, jogging, swimming, dancing, weight training, zumba, etc. Cholesterol isn\'t that bad as long as you are conscious of what you eat
In Expert Diet Tips On 07 July 2015
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! You have always wished to eat healthy and tried to stick to our diet regime. But most of the time you land up eating junk food when you\'re with your spouse/partner, and they force you to take a bite of that mouth-watering fat-loaded food. How about getting your partner addicted to healthy food? For most people, the idea of healthy food is boring and monotonous. That is the notion you have to change. There are a number of ways you can do it: Everyone is now internet savvy. There are a number of healthy recipes available online, which you can find and prepare for your loved one. Prepare the dish your partner likes with a healthier twist, so that they do not reject it at the first look and at least give it a shot. Make some yummy salads / veggies / grilled chicken / steamed fish / low-fat paneer paratha, etc., which are healthy yet irresistible. Take your partner grocery shopping with you and ensure that he/she picks up only healthy items under your check. Pack a low-fat and low-cal meal in their tiffin with a note saying \"I love you, that\'s why I care\". It will bring a smile to their face and they will eat the meal without a thought. Tell your partner to make a healthy meal for you on the weekend. It will get them involved in the entire process of eating healthy. There are a couple of healthy food joints coming up in India. They can be the new date/hangout location for you to surprise your better half with. The best way is to involve your partner in the entire healthy cooking process and explain the importance of adding fibre-rich, vitamin-rich, and healthy oil options to your meals. A healthy couple can ensure a healthy family. Showing your partner you care and preparing healthy meals is one of the ways of expressing it.
In Expert Diet Tips On 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 14 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! These days, there are so many products in the market under the term \'multigrain\', and we health enthusiasts pick up most of them with the intention of polishing our health. And why not? We are recommended to eat 5 servings of grains a day to give us the required fibre, B-complex vitamins and other nutrients. But not all multigrain products are the same. We have multigrain atta, bread, biscuits, etc., which contain different ingredients. The most common grains used in a multigrain product are wheat, oats, ragi, corn, rice, jowar, etc. A product might contain 3-5 types of grains. The only thing one needs to keep in mind while opting for a multigrain product is to choose one that mentions \'whole\' on the label. There are lots of products that are sold as multigrain products but contain refined flours instead of whole. The idea of a multigrain product is to give you cumulative benefits of whole grains in one. Multigrain products made from whole grains have the following benefits: It\'s rich in soluble and insoluble fibre, which aids digestion, adds bulk, and prevents constipation. It also helps eliminate cancer-causing toxins from the body. It binds with cholesterol and excretes it, preventing an increase in blood cholesterol levels, thereby protecting your heart. It controls blood sugar levels, which is a great boon for diabetics. It provides you with the much needed B-complex vitamins like B1, B2, B3, B6, folic acid. These vitamins help you convert nutrients from food to energy and thus help you go on throughout the day. They also help in nerve functioning, red blood cells formation, regulating appetite, proper brain functioning, etc. It\'s a good source of iron, which helps increase haemoglobin levels to supple more oxygen to your brain, muscles, and other organs. It\'s a good source of protein. Cereals are not a complete source of proteins as they lack amino acid. But multigrain makes up for the deficiencies of amino acid, making it a complete source of protein, which helps repair cells and strengthen muscles. It helps in weight loss. Since it has high fibre content, it makes you feel full faster and for a longer period. For example, 2 wheat rotis is equal to 1 multigrain roti in terms of satiety. This helps you reduce caloric intake, makes you feel good, and assists in weight loss. The best way to include them in your diet is to replace your atta with multigrain atta, white bread with multigrain bread, biscuits with multigrain biscuits, etc. The next time you grab a packet of bread, take a look at the multigrain options and choose your pick. Multigrain is the way to good health!
In Expert Diet Tips On 31 July 2015
Antioxidants are substances which can counteract the damaging effects of the normal process of oxidation in the body. They are nutrients like vitamins and minerals which play an important role in preventing chronic diseases like cancer, heart disease, stroke, Alzheimer\'s disease, Rheumatoid arthritis, and cataracts. Free radicals are produced within our body due to normal processes like metabolism, respiration, pollution, sunlight, smoking, alcohol and strenuous exercise but it poses stress on the body when excessive free radicals are produced beyond the body\'s capacity to fight against it. Free radicals are unstable molecules and attack various cells in our body in order to become stable thereby damaging our organs. Antioxidants stabilize these free radicals without undergoing damage and hence protecting us from health problems. Sources and requirement of antioxidant nutrients: Vitamin E also known as anti-aging vitamin found in walnuts, peanuts, almonds, whole grains, vegetable oils etc. An adult needs minimum 15mg and maximum 1070mg of natural vitamin E. Vitamin C improves immunity and works in combination with vitamin E. It is found in citrus fruits, green leafy vegetables, amla, guava, tomatoes etc. An adult needs minimum 90mg and maximum 2000mg. Beta-carotene (form on vitamin A) helps to protect vision and skin texture. It is found in red, orange vegetables and fruits like tomatoes, papaya, mangoes, bell peppers, green leafy-vegetables, pumpkin etc. There are no specific requirements for beta-carotene. Selenium is a trace mineral found in wheat, corn, rice, nuts, soybeans, chicken, egg, fish etc. An adult needs minimum 55mg and maximum 400mg of selenium. In a nut shell, eat more of fruits, vegetables and nuts, abstain from smoking and alcohol, exercise regularly, do some yoga exercises and relax and be happy to prevent aging and damage to your body.
In Expert Diet Tips On 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!