Monday, 24 February 2020

DETOX YOUR LIVER!


Along with the heart and the brain, liver is also one of the most important organs in our body. However, most often the liver is not given the credit that it deserves. The liver is one of the hardest working organs in your body as it performs hundreds of functions.  Whatever you eat or drink which includes junk food and alcohol, all goes down to the liver where the liver processes it and either repackages it for your body to use or eliminates it. The best way to keep your liver healthy is by eating healthy. As the liver stores most of our nutrients, it’s the major organ for nutrient processing. Thus to detoxify the liver, you can include the following foods in your diet.
  • GarlicChopping garlic and letting it sit 15 minutes before cooking activates liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium which are two natural compounds that aid in liver cleansing.
  •  Leafy GreensLeafy greens are cleansing foods which offer a powerful protective mechanism for the liver. Leafy greens can be eaten raw, cooked, or juiced. They have high amounts of plant chlorophylls which suck up environmental toxins from the blood stream. Leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory will help increase the production and flow of bile.
  • AvocadosAvocado is also known as “Supercado” is filled with tons of nutrients, healthy fats and vitamins. Avocado helps the body to produce glutathione which is necessary for the liver to cleanse harmful toxins.
  • LemonLemon and all citrus fruits contain Vitamin C and minerals that boost bodily functions and enhance the cleansing process, sweeping out wastes. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.
  • Green TeaThis liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. 

Wednesday, 19 February 2020

TIPS FOR HEALTHY FASTING


While the body is naturally inclined to crave food, it is possible to lose weight during a fast, provided you follow the right diet.


Here are some of the Do’s and Don’ts while observing a fast:

Do’s
  1. Balanced Diet Those observing a fast should have at least two meals a day which contain foods from all major food groups including fruits, vegetables, cereals, milk, fish, fat and sugar. Fiber rich foods like grains, seeds, green beans and whole wheat are also encouraged. Dates also provide a burst of energy.
  2. Water Drink plenty of water, perhaps even more than your normal intake, so that your body remains hydrated throughout your fast.
  3. Rest & Relaxation Heal your body through adequate rest. Take short naps, read or watch television to pass the time.


Don’ts
  1. Foods to avoid Avoid foods that are deep-fried and high on sugar and fat like pakoras, samosas, gulab jamun, rasgulla, parathas etc.
  2. Limit caffeine & tobacco Coffees, sodas, teas and energy drinks all contain high amounts of caffeine and may lead to headaches and other unwanted side-effects during your fast.
  3. Avoid strenuous activity Exercising during a fast will only exhaust you and make you thirsty and hungry. Instead, focus on hobbies that won’t drain you out.

Thursday, 6 February 2020

DIET TO LOSE LOVE HANDLES

Love handles not only look unsightly but cause discomfort when fitting into clothes. Many people struggle to lose love handles by cutting down on meals and exercising vigorously, with little or no results. The key is to eat the right food and follow the right diet plan to permanently lose those bulges at the side of your waist.

Here are some tips to knock off those wobbles:

  • Avoid snacking at night especially on weekends because we don’t do much activity at night. Since there’s no consumption of energy, the excess sugar results in fat storage under the skin.

  • Cut down on cookies, chips and candies because they contain high saturated fats that cause fat in the body.

  • Reduce alcohol consumption as it contains no nutrients and its all fat, which generally works its way to your belly, sides and back.

  • Clean your shelves off canned, processed and refined foods and instead stock up on vegetables and fruits.
  • Feast on high fiber foods such as oatmeal, beans and whole grains. Foods high in calcium such as almonds and low fat dairy are also recommended.

  • Include citrus, ginger and green tea in your diet.

Wednesday, 5 February 2020

COOK HEALTHY, EAT HEALTHY


As we hear “eat healthy” we can only think of munching greens and salads like a cow. Eating healthy food doesn't mean giving up your favourite foods and switching to salads. For healthy eating, healthy cooking is the key factor. Healthy cooking is easy. In many cases, your favourite recipes can be modified so they offer a healthier alternative.

Healthy cooking begins when you are shopping: Choose the low fat version of a food if it exists - for example milk, [less fat milk], cheese, yoghurt, salad dressings and gravies. Choose leaner meat cuts, choose skinless chicken breasts. Try roasted snacks than buying packets of deep fried namkeens, fresh fruits instead of processed foods. It’s a good idea to minimize 'hidden fats' by choosing lean meats and reduced fat dairy products. Processed foods can also have lots of hidden fats. Dietary fats are best when they come from the unrefined natural fats found in nuts, seeds, fish, soy, olives and avocado because this fat is accompanied by other good nutrients.

General suggestions on healthy cooking methods include:

·         Steam, bake, grill, braise, boil or microwave your foods instead of frying. The food can be tastier by marinating with interesting spices, herbs and baking instead of frying. If you add fats when cooking, keep them to a minimum and use mono-unsaturated oils like olive oil. A little added oil can be a good thing. If you add a little oil to vegetable and legume dishes, it will help your body absorb fat soluble vitamins and antioxidant phytochemicals.
·         Modify or eliminate recipes that include butter or use deep frying method.
·         Avoid using oils and butter as lubricants - use non-stick cookware instead. It is always advisable to invest in a good non stick cookware.
·         Remove chicken skin, which is high in fat.
·         If you need to use oil, try cooking sprays or apply oil with a pastry brush.
·         Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.
·         When a recipe calls for cream as a thickener, use low fat yoghurt, low fat soy-milk, evaporated skim milk or cornstarch.
·         When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables (such as mushrooms) can absorb during cooking.
·         An alternative to browning vegetables by pan-frying is to cook them first in the microwave, then crisp them under the griller for a minute or two.
·         Add extra zing to the food by adding culinary herbs [which are leafy plants , like oregano, tulsi leaves, coriander leaves]that add flavour and colour to all types of meals. In many cases, they can replace the flavour of salt and oil. Herbs can be added to soups, breads, mustards, salad dressings, vinegars, desserts and drinks. Herbs such as coriander, ginger, garlic, chilli and lemon-grass are especially complimentary in vegetable-based stir-fry recipes.
·         Limit your consumption of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf. Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.
·         Spend a little time on presentation. You are more likely to enjoy a meal if it's visually appealing as well as tasty.
·         Water soluble vitamins are delicate and easily destroyed during preparation and cooking. Suggestions include: Scrub vegetables rather than peel them, as many nutrients are found close to the skin. Microwave or steam vegetables instead of boiling them.
·         If you like to boil vegetables, keep the vitamin-rich water to use as a stock and do not over boil them.
·         Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients).

Tips for Eating Healthy when Eating Out !!

Ø  As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks [like fresh lime soda or fresh juice] without added sugars.

Ø  In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Ø  Ask for salad dressing to be served on the side. Then use only as much as you want.

Ø  Choose main dishes that include vegetables, such as stir fries, kebabs, or pasta with a tomato sauce. Order foods that do not have creamy sauces or gravies

Ø  Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

Ø  Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.

Ø  Order an item from the menu instead heading for the “all-you-can-eat” buffet.

Ø  Choose fruits for dessert most often.

On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, to help you avoid stopping for sweet or fatty snacks. 

Tuesday, 4 February 2020

KIDS NUTRITION


To ensure good nutrition in your child and that they grow up healthy, they will need to eat a large variety of foods. The amount of foods that they eat is much less important. Remember that your child's appetite may decrease and become pickier over the next few years as his/her growth rate slows. As long as they are gaining weight and have a normal activity level, then you have little to worry about. You can still offer them a variety of foods, but can decrease the serving sizes if they don't eat a lot.

It is much easier if everyone in the house follows these guidelines, than if your child has to do it alone

·         Limiting Television: You should limit television viewing to about one or two hours each day (this includes playing video games or using the computer). Watching television doesn't use up many calories and it encourages eating unhealthy foods and unhealthy habits. On the weekend, live life instead of watching it on TV. Find a new place to hike, go cycling, turn off the television and play card or board games or pursue other hobbies.

·         Healthy Eating Habits: Your child should eat three well-balanced meals of average size each day, plus two nutritious snacks. Discourage skipping of meals (especially breakfast). Snacks: You should limit snacks to two each day and they can include low-calorie foods, such as raw fruits or vegetables. Avoid using high calorie or high fat foods for snacks, especially chips, cookies, etc. Be the sports parent who speaks up about the nutritional quality of “treats” served after games and practice. Offer to put together a list of nutritious snack and beverage choices.

·         Drinking: You should encourage your child to drink six to eight glasses of water each day. Water has no calories and it will help you to feel full. Other drinks can include low fat milk, milkshakes, buttermilk, fruit juices and soups. Avoid letting your child drink regular soft drinks or canned fruit juices, as they are high in calories (150-170 calories per serving).

·         Diet Journal: Help your child to keep a weekly journal of food and beverage intake and also of the amount of time that is spent watching television, playing video games and exercising. You can also record your child's weight each week (but do not weight your child every day).

·         Regular Exercise: Encourage your child to play outside whenever feasible. Encourage regular exercise for 20-30 minutes, 3-4 times each week. This can include walking, jogging, swimming, bike riding, etc. It can also include playing a new sport, such as basketball, volleyball, tennis, etc.

·         Special Occasions: Do not pamper the child with food with promises like 'finish homework and will get a bar of chocolate' which most of the parents do; instead offer the child your time by playing games, swimming, cycling or visiting a gallery/museum. Allow your child to have special foods or desserts only on special occasions and not on everyday basis.

·         Be Innovative: Challenge your child to create his own recipe and explain them what nutrients are here in which foods it will help the child to understand the nutritional value of particular food and will also help to understand the importance in the body. You can help promote good nutrition by setting a good example. Discuss food advertising with your child.

Thursday, 30 January 2020

NUTRITION DURING PREGNANCY



IF YOU'RE LIKE MANY pregnant women, you vowed to eat healthier the minute you found out you were expecting. You may even have started making a mental list of nutritional do's and don't s: Eat more calcium-rich foods, get more protein, cut out the caffeine and junk foods.

Good thing: Developing healthy eating habits will set the stage for your baby to grow into a strong child and adult, as well as ultimately reduce his risk for certain diseases. There is no doubt that there are plenty of things to think about over the coming months. One thing to get started on straight away is to make good food choices that will help both you and your baby.

Are you eating well? What exactly should you eat? What should you avoid and why? Here are some facts and tips for the different types of food to watch out for during this very special time
Firstly you need to eat more of certain foods. Some people see pregnancy as an opportunity to eat freely. After all you are going to put on 10-12 kg at least that is the expected weight gain for a healthy pregnancy. However, pregnancy is a risk period for the development of obesity and it is always more difficult to lose weight than gain it. Getting the balance right and eating well now is important for the health of the baby as well as the mother.

Eating regular meals and a wide variety of food is the definition of 'eating well'. It really is that simple. It also means making time for yourself and eating at least three meals each day.

Snacking between meals will be very helpful for those who experience fatigue during the day. Fruit, yoghurt, crackers and buttermilk, is the type of snack that is recommended.

A cup of coffee and a chocolate bar, however, is not recommended. It is energy you need as opposed to feeling awake. No more than two cups of coffee per day is recommended during pregnancy.



Which foods should I eat more of?
You should eat more of the following foods in the second half of your pregnancy:
  • Calcium rich food: Your baby’s teeth will begin to develop as early as the sixth week of pregnancy and calcium is also needed for bone development. Milk, cottage cheese and yoghurt are the best sources of calcium. Some examples of calcium rich foods are milk on cereal, a glass of milk, a cheese sandwich, all types of yoghurt, and milkshake. Calcium is also found in the soft bones in fish, in broccoli, cabbage and spinach.
  • Iron rich foods: Iron is needed for the growth of your baby’s brain. As you go through pregnancy your baby will build up a store of iron which will last until they reach six months. 75% of women do not eat enough iron. The best dietary source is lean red meat and you should aim to eat it 3-4 times a week. Fortified breakfast cereals, beans, eggs, apricots, prunes, figs, spinach and broccoli also contain iron but you also need a good supply of vitamin C to make use of the iron.
  • Vitamin C Rich Foods: Vitamin C rich foods include gooseberries, guavas, oranges, tangerines, grapefruits, lemons, limes, kiwi, blackcurrants, mangoes and nectarines. Any drink made from these fruits is also high is vitamin C. Potatoes are also a reasonably good source. The need for vitamin C increases by 33% during pregnancy. Choose two of the foods listed above to meet your daily Vitamin C requirements.
  • Oily Fish: Mackerel, herring, salmon, sardines and kippers contain oil which is essential for the development of your baby’s brain and eyes. Aim to eat oily fish 2-3 times a week.
  • Drink plenty of liquids: Drink at least eight glasses of water daily to help prevent dehydration. Without enough water, many of our regular body functions can't take place, including cell respiration, digestion and absorption of nutrients.

Foods to be avoided
  • Peanuts: These are a possible allergen.
  • Unwashed fruit and vegetables Take extra care when eating out and only choose cooked fruit and vegetables.
  • Liver: It may contain too much vitamin A.
  • Raw eggs: Ensure the yolk and white are solid when having a boiled or fried egg and avoid homemade mayonnaise.
  • Undercooked meat: Even cooked until pink is not cooked enough.
  • Unpasteurised milk and milk products such as cheese and yogurt.
  • Alcohol: The balance of evidence suggests that drinking alcohol should be avoided during pregnancy, alcohol while pregnant; even small amounts have been linked to serious birth defects.
  • DON'T fill up on empty calories. Candy, cake, cookies and ice cream definitely don't count as double-duty, nutrient-rich foods. It's OK to have them during pregnancy but in moderation. Limit these foods to thrice a week, you won’t feel deprived and you also won't overeat.
  • DO remember that you're not really eating for two while you are pregnant.

What about folic acid?
Folate is a folic acid supplement available from your pharmacy. It contains 400 micrograms of folic acid and should ideally be taken three months prior to conception and up until the twelfth week of pregnancy. It aids the vital development of your baby’s spine and brain, thereby preventing the conditions spina bifida and anencephaly (jointly known as Neural Tube Defects or NTD).
Some foods are fortified with folic acid and will help to increase the high intake required during pregnancy. These include bread, breakfast cereal and milk supplemented with folic acid.

To avoid constipation
Lot of pregnant women suffers from the problem of constipation. To avoid constipation:
·         Choose high fibre foods such as whole wheat or wholegrain breakfast cereal, wholegrain bread, pasta and rice.
·         Fruit and vegetables are also an excellent source of fibre. Aim to eat four or more pieces a day. In practical terms this means eating at least one portion of fruit or vegetables at each meal and then one more in between meals.
·         Eight to 10 glasses of water each day is also vital to help avoid constipation

Wednesday, 29 January 2020

FOOD SAFETY MEASURES


Clean: Always wash your fruits and vegetables, hands, counters and cooking utensils.
Separate: Keep raw food separately. Germs can spread from one food to another.

Cook: Cook foods for the appropriate length of time and at the appropriate temperature to kill pathogens.

Chill: Put fresh food in the refrigerator right away. Store food at the proper temperature.

Important: Do use safe water and raw materials.

Eating a Balanced Diet

Celebrating World Health this month, let us provide some insight on food safety measures and how to ensure you are eating healthy!

A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.

At the core of the balanced diet are foods that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. The following are essential parts of a balanced diet:
  • Fruits: Besides being a great source of nutrition, fruits make quick and tasty snacks.
  • Vegetables: They are primary sources of essential vitamins and minerals. Dark, leafy greens (Eg. spinach, kale etc.) generally contain the most nutrition and can be eaten at every meal.
  • Grains: All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat.
  • Proteins: Meats and beans are primary sources of protein, which is essential for proper muscle and brain development.
  • Dairy: Dairy products provide calcium, Vitamin D and other essential nutrients. Opt for reduced-fat of fat-free chesses, milk and yogurt.
  • Oils: Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet.

HEALTHY EATING TIPS
1. Fill up on colourful fruits and vegetables.
2. Eat more healthy carbohydrates and whole grains.
3. Enjoy healthy fats & avoid unhealthy fats.
4. Put protein in perspective.
5. Add calcium for strong bones.
6. Limit sugar and salt.
7. Bulk up on fiber.