Tuesday, 25 September 2018

FIGHT STRESS EATING



FIGHT STRESS EATING

How do you cope with stress? Do you reach out for chocolate or ice-cream or a donut?

We all turn to food during celebrations, parties and hunger. But also many of us turn to food when we are stressed. This will definitely make you feel good for a while but as soon as this feeling wears out. The only thing you’re left with is weight. Extra Weight!! Stressful events don’t have to be work or house work, just the daily hassles of life can cause cortisol (stress hormone) to rise which leads to food craving and then weight gain. So the next time you’re stressed, think of foods that will make you relaxed. We're not talking about stuffing yourself with your typical go-to comfort foods but with healthy wholesome foods.

Indulge in Dark chocolate

The "chocolate cure" is real. Eating dark chocolate is one of the most important tools in reducing stress. Dark chocolate has been found to increase mood by increasing serotonin and endorphin levels in the brain.

Go nutty

Include a handful of pistachios, cashews, almonds, walnuts, flax seeds, chia seeds and pumpkin seeds when stressed. This combo is a powerhouse package of fiber, antioxidants, and unsaturated fatty acids, all of which lower blood pressure. Omega-3 essential fatty acids in walnuts has reduced depression rates, the selenium in cashews and almonds are shown to elevate mood, and tryptophan in pumpkin seeds may help the brain make serotonin.

Bowl of Dahilicous


It’s a great source of protein and calcium, which your body needs to release feel-good neurotransmitters. Add fresh berries for sweetness and a mega-dose of stress-busting antioxidants and immunity-boosting vitamin C.

Tuesday, 11 September 2018

Diet Dr Clinic wishes you a very Happy Ganesh Chaturthi




Wishing you and your family a prosperous Ganesh Chaturthi with our celebration friendly eating guidelines:

1. Be Balanced: When eating festive foods, a meal may be heavy with several items you can't say no to. Remember to balance a heavy meal with a lighter one later and vice versa.

2. Choose wisely: Modaks are a part and parcel of the Ganesh festivities and cannot be avoided, what you can avoid is the fried versions and instead opt for steamed modaks where ever possible.

3. Stay Active: a little dessert won’t set you back too much if you stay active for up to 30 minutes post meal. Take a walk around your apartment, help clear the table, do few household chores to get your body to burn those added calories.

4. Make moderation your Motto: Eating in moderation helps prevent any long term damage to your diet without feeling deprived of your favourite foods.

Saturday, 8 September 2018

FAMILY HEALTH CHALLENGE




Family Health Challenge

How we eat at home with our nearest and dearest directly impacts how we look and feel in both the short and long run. When you change the way you eat as a family, your habits are not only more likely to last but you’re investing time and energy into a wealth we can’t put a price on: Your Family’s Health.
So take up this challenge together, share your story and support others. Make an investment to last a lifetime.

Our goal with this challenge:
1) Work on eliminating foods from your diet that cause unnecessary inflammation, lethargy, weight gain and even dig the ditch of chronic disease deeper by causing constant inflammation.
2)  Make simple sustainable dietary changes: That can help you maintain your ideal weight and even get rid of diet related acne, bloating, acidity, indigestion, fatigue etc.

The Drop and Swap

To get started with the challenge we've listed out 5 categories of food to drop over the next 2 weeks and 5 alternatives to swap those foods for!
Don’t worry about missing these foods, we've got everything covered and at the end of 2 weeks both you and your family will be feeling the difference.
P.s:  Moms try and switch out these foods from your fridges and cupboards at home, less access is less temptation for the whole gang.

Food Groups to Cut:

1.)  Cold Cuts and Frozen foods :

DROP
No Bacon, No Salami, No sausages, No ham, or any type of breakfast or luncheon meat No frozen or cured meats at all (this includes pepperoni, salami etc. No cheese corn nuggets, frozen paneer tikkas, Aloo tikkis, ready to fry frozen samosas, chicken nuggets, French fries and the like. If it comes in a ready to eat frozen form- it’s on this list.

SWAP
Opt for lean meats, low fat diary, lentils or eggs for that added protein boost in the morning. Make snacks at home from scratch and freeze them yourselves, chicken cutlets, veg cutlets and even French fries are easy to make and even easier to freeze with the help of a zip lock bag. This way you are certain the food you’re feeding your family is preservative-free and as full of nutrients as it could possibly be.


Why:
Current research shows that there are certain chemicals in red and processed meats – both added and naturally occurring – that cause these foods to be carcinogenic. For example, when a chemical in red meat called haem is broken down in the gut, chemicals are formed and these have been found to damage the cells that line the bowel, which can lead to bowel cancer. These same chemicals also form when processed meat is digested. In addition, the nitrite and nitrate preservatives used to preserve processed meat produce these chemicals and can lead to bowel cancer.
Frozen foods are processed foods stored at low temperatures to suppress spoilage, and increase shelf life. But food processing introduces fat, sugar, and sodium into natural produce, decreasing its nutritional value. Further nutritional loss happens when we reheat or cook such products. So even though these foods are easily accessible and quick to cook, they might not provide the intended health benefits.


2.)  Tetra Pack juices and Soft drinks:

DROP
No ready to drink juices, fruit concentrates, sodas, aerated beverages etc. all fall into this category.

SWAP
Try opting for freshly made juices at home instead or even better yet try combining fruits with veg to increase the nutritional quality Eg (spinach and apple, carrot and orange etc.)

Why:
Most if not all tetra pack juices contain added sugars and or preservatives. The sugars not only cause inflammation but also feed bad bacteria in your gut as well as spiking insulin levels. While the preservatives contained in them disturb your gut health causing sodium-potassium imbalances.

3.)  Processed foods:    
              
DROP
All processed foods or rather anything inside a packet or factory produced should be avoided these will include biscuits, nankeen’s, rusks, banana chips, muffins, pastries etc.
SWAP
If you’re craving for banana chips, French fries opt instead for homemade versions. Try healthy tea time snacks like makhana or chana chaat, veg cutlets, boiled peanuts etc.

Why:
Processed foods often contain not only higher amounts of preservatives but also are stripped of natural nutrients to allow for better shelf life.


4.)  Readymade Dairy Products:

DROP
This category includes, pre-packaged yogurt, paneer, chocolate or flavoured milks (tetra pack cold coffee, thandai)

SWAP
Wherever possible source local milk, and failing all else make your favorite diary drinks at home. Curdle milk to make Paneer, use the left over fluid from this (whey water) to make chaas or knead chapatti atta. Opt to make your kids their favorite milk based beverages, mango flavored milk from fresh mangoes, lassi from homemade curd etc

Why:
While most people assume giving their children a flavoured carton of milk is healthier than a juice, it often times contains the same amount of sugar as a can of coke or a handful of candy, including preservatives and synthetic (chemical) based flavours.


5.)  Mithai:

DROP
Readymade sweets such as jalebi, pedas, barfi’s, gulab jamuns etc. all fall under this category.

SWAP
Opt instead to make homemade sweets, this way you always sure about the integrity of the ingredients you are using and also making sure that there are no added preservatives etc.
Instead try home made shrikhand, halwas, besan/til/coconut/ rajgira ladoos- which although are painstaking to make at home are well worth the extra effort.

Why:
Mithais today often contain large amounts of sugar, preservatives and sub quality fat to make the delicious bites both cost effective and tasty to those producing them.

Tuesday, 4 September 2018

National Nutrition Week



 First 1000 Days of Life: What You Need To Know


From the date of pregnancy to a child’s second birthday is a golden window of growth in every baby’s life. The first 1000 days of life are like no other and not just for baby, but for mommy too! Read on to find out more.
In this window lies the potential to set a child up for success for his/her entire life. Sounds a little too good to be true? But if preventing death isn’t reason enough to get nutrition smart how about reducing risk of developing chronic diseases like diabetes, asthma or even obesity later on in life?
Or maybe even improving a kids grades? Height? And even influencing their future careers?  
Think of it this way: a healthy baby grows to be a healthy child with fully developed physical and mental potential (he’s at full height potential with an optimum weight while being well developed psychologically with attentive learning capabilities as well as social skills). The same child does better in school which in turn influences his chance at securing a better job. This in turn produces a workforce of healthy, talented young adults which is a plus point in any nation’s pocket.
The benefits you build in this crucial period last a lifetime!
So how do you set yourself up for success? We are so glad you asked! Find out 4 strategies listed below:

  •     Offer Them Mommy’s Milk: Breast feeding babies within one hour of birth.


Why? It is the child’s first immunisation (thank you colostrum!), reduces risk of hypothermia in baby, helps stem excessive bleeding in mama and improves bonding between baby and mama among many other benefits.

  •       Be Part Of The Exclusive Eating Club: Only breastfeed for the first 6 months

Why? Babies who are only fed mommy’s milk for the first 6 months are less likely to fall sick (that’s less pneumonia, allergies, gastrointestinal upsets etc.). It may increase baby’s IQ, while also helping mommy reduce weight, avoid postpartum depression, cancer and even stay heart healthy.

  •     Double Up To Develop: Introduce solid foods along with mothers milk after 6 months

Why? Between the ages 6- 24 months’ babies grow rapidly! At this age starting them off on soft mashed foods provides them with the additional necessary nutrients required to keep up with your active darling while helping them get strong and healthy.
In the first 6 months: Foods with a soft mushy texture like rice water, dal water, bananas are good options to start out on while gradually progressing to boiled sweet potato, avocado, curd , potato. Post 1 year you can introduce boiled egg, chicken, paneer etc


  •     Eating Expectantly: Ensuring a rich diet for pregnant and lactating mothers

Why? Women who are properly nourished during both these crucial periods ensures not only healthy mommy but healthy baby too! Babies born to a well-nourished mama have a better chance of not being malnourished, falling ill or dying thanks to an ample supply of the best baby’s food possible: breast milk!

Wednesday, 29 August 2018

National Sports Day




When you get into a sport, what is the first thing you invest in? Your equipment right? The latest shoes with support and improved grip, the newest racket with upgraded balance, the top of the line bat and kit on par with professionals. To be the best most people settle for buying the best.
But what if I told you that there is one item in your own home worth investing in that has the potential to maximize not only your performance right from your strength to your endurance, but also your recovery?
The foods in your kitchen are some of the most powerful tools in your toolkit as a sports person and more often than not the most underutilized.
Want to jump start your performance on the pitch? It all starts in your plate. Read on for the Diet Dr Clinics Sports Nutrition Strategy

  •        Before a match it is important to be properly fueled to prevent muscle exhaustion. The           best fuel is in the form of high quality carbohydrate:

o   such as sweet potato
o   fruits such as: banana
o   peanut butter on whole toast sandwich.
  •    During the match to maintain sodium-potassium balance (which is important to prevent        muscle cramps and fatigue) sip on :

o   Fruit infused or chia seed water.
o   Coconut water is another amazing addition naturally rich in all necessary electrolytes and minerals definitely better for you than supermarket sports drinks!

  •    After the match: The body is likely to be in a fatigued or exhausted state with most of its energy (muscle glycogen) depleted, this coupled with post exercise inflammation makes this the most important time to eat the right foods.

o   Good quality protein sources which can be easily absorbed (high bio-availability) such as egg white, natural whey water, cow’s milk etc.

o   Consuming a diet low in inflammatory foods such as high sugar/ high fructose foods, vegetable oils, margarine, refined carbohydrates, processed meats like sausage, bacon etc keeps your performance in the best shape possible allowing you to train/ play more consistently.

o   Similarly eating anti-inflammatory foods post training or matches boosts recovery. Foods rich in omega 3’s and 9’s: e.g. chia, flax, basil (sabja) seeds, coconut oil are all good options. As well as anti-inflammatory spices like turmeric, ginger etc. Seasonal fresh fruits and vegetables that are brightly coloured also contain an array of anti-inflammatory compounds.

o   When eating for peak performance always consult a trained nutritionist who can alter your eating plan according to the sport you play, your schedule, dietary habits etc.

Wednesday, 1 August 2018

World Breast Feeding Week.




Breast Feeding: The Breast Breakfast for your Baby!

Fact: The Rate of Exclusive breastfeeding (for the crucial first 6 months) in India is 55%

Fact: Less than 50% of children born here are breast fed within the first hour of birth.

In 2018 India, with half the children born in the country being denied the best start to life not only incurs 99’499 infant deaths a year but also cost healthcare close to 25 billion in the same time span!
All this and it could be easily prevented? Read on to find out why you need to support and promote this potentially lifesaving practice:

1.       Breast milk provides new born’s with their first vaccine against the dangerous world beyond the womb by providing them with colostrum which contains powerful antibodies from the mother coupled with growth factor to help the baby grow strong and even clear their gut.

2.       It contains antioxidant and anti-inflammatory properties, something no baby formula can compete with.

3.       Breast feeding can potentially save your baby’s life in the years to come as research indicates it wards of chronic diseases such as Alzheimer’s, high blood pressure, diabetes, asthma and a lot more.

4.       Feeding the baby can even promote calmness in the baby and enable the child to have better social skills later in life (owing to the skin to skin contact)

If these benefits weren’t enough to convince you here are 2 exclusively for Mama!
                
               1.       It has healing powers: It Can help ease postpartum bleeding, promote healing (one study even shows women who breast feed take less sick days from work than those who don’t) in the mother and even foster feelings of calmness and well being (especially vital to women facing postpartum blues!)
        
              2.       It can help you lose the extra baggage: your post-pregnancy weight can be halved through breast feeding alone which consumes 25% of calories, that’s even more than your brain which uses 20%. In addition to burning what you eat the fat cells stored in the mother’s body are broken down to aid in milk production.


It's therefore very important to not only promote breast feeding and support it but to also acknowledge our role in society towards encouraging the practice as every new mother in India can breast feed, if society, family and the health care system work together!

INPUTS BY ZENOBIA CHACKO



Saturday, 28 July 2018

WORLD HEPATITIS DAY



 6 Lesser Known Tips To Treat Via Nutritional Therapy.

Hepatitis refers to an inflammatory condition of the liver tissue. The most common cause of hepatitis is viruses, but other possible causes include auto immune diseases ( three times more common in women than in men), toxins, certain medications, heavy alcohol use, other infections and non-alcoholic steatohepatitis (NASH).There are 5 main hepatitis viruses, referred to as types A, B, C, D and E. In particular, types B and C lead to chronic disease in hundreds of millions of people and, together, are the most common cause of liver cirrhosis and cancer.

General Nutritional Considerations In The Treatment Of Hepatitis

 The American Liver Foundation states that eating an unhealthy diet can even lead to liver disease as such hepatitis recovery can be complemented via nutrition. While most of the nutritional therapy via diet is widely known such as adequate water intake, avoiding alcohol and fatty foods, regular exercise, here are our tips off the beaten path to complement recovery:

Enjoy Carbohydrates –A high carbohydrate diet is recommended to meet the increased energy needs. If too much protein is consumed and not enough carbohydrates, the liver will be forced to use protein as an energy source. This is an unwise and inefficient use of protein, as protein will be diverted from its primary job of building cells and tissues. Furthermore, this will put undo stress on the liver, as it is more taxing for the liver to convert protein into energy than it is to convert carbohydrates into energy. Sufficient calories are to be provided to maintain weight or address weight loss (at least 30 calories per kilogram of body weight. A liberal intake of complex carbohydrates so include  whole wheat , rice, cereals etc.

Additionally, the use of a powdered high chlorophyll beverage such as the cereal grasses are an excellent addition of calories as well as being nutrient dense with cleansing & detoxifying properties.
Focus on  Vitamins/Minerals and antioxidant Nutrients: Many of the B vitamins have been shown to be deficient in hepatitis and other liver diseases especially B-12 and folic acid (So include fish, milk products, soy products, avocados, beans, lentils, beans and peas etc ). It is important for their immune support and healing effect on the liver, several antioxidants have been shown to be depressed in patients with hepatitis ( So include carrots, apricots, mangoes, spinach, berries, lean meat etc.)
Focus on Vitamin C and Selenium rich foods- Studies have demonstrated important aspects of treatment with vitamin C including immunomodulation action, decreasing the duration of the disease (tomatoes, spinach, broccoli, brussels sprouts etc).As for selenium Japanese researchers investigated the relationship between selenium, Hepatitis C and insulin resistance. They found that the degree of selenium deficiency correlated with the amount of liver damage in patients with chronic Hepatitis C. In addition, they concluded that selenium deficiency was likely a factor contributing to insulin resistance in affected individuals. So try to include  brazil nuts, broccoli, onions mushrooms leeks, garlic, whole grains, egg yolks, tuna etc.

Wheat and Gluten – In some cases , gluten can be highly inflammatory; thus adopting a gluten-free diet can be beneficial to liver. The inability to properly digest and process gluten creates a chronic state of inflammation which leads to “leaky gut” syndrome. This allows toxins and pathogenic organisms to infiltrate your blood, presenting a chronic toxic overload to your liver. The long-term outcome of this is often non-alcoholic fatty liver disease, the “gateway disorder” that can progress to other more serious liver diseases. At this point, liver enzyme levels will be elevated.

Milk thistle: It’s available in capsules and other forms. Milk thistle may have some restorative properties, suggests research. Some studies have found that milk thistle improves liver function in hepatitis and cirrhosis patients.

INPUTS BY NISHA AND ZENOBIA.

Sunday, 24 June 2018

SPORTS NUTRITION FOR CHILDREN.



Children who are in sports require healthy, well-balanced meals and snacks and other essential nutrients to perform well in sports. Focusing on the right nutrients is important for sports performance as it can assist with energy levels and recovery. A common issue experienced in sports people is not consuming the required amount of energy from food.

The following points should be considered with regards to excelling at sports:

·         Super foods such as Medium chain triglycerides, Essential Fatty Acids and Antioxidants: These foods help to reduce inflammation and swelling, promote protein synthesis in the muscles, improves performance and stamina. Eg ragi, coconut oil, turmeric, herbs, pumpkin seeds, chia seeds, dates, sattu powder, goond gatira drumstick, zucchini, eggs etc
·        
v    Include fruits and vegetables: Make sure to include different colored fruits and vegetables daily as this will boost your energy levels and help you perform better.
·         
      Include nuts and seeds: Nuts and seeds have essential fatty acids and good quality proteins that will help in muscle building and aid in recovery.

·         Include Stamina Boosters: Feed your children a well-balanced diet and encourage them to eat nutritious food. Eating well can help to improve a child's endurance. 

Stamina Boosters: Complex carbohydrates (whole grains, fresh fruits and vegetables), iron rich foods (pulses and legumes, nuts and seeds, non-vegetarian foods etc)

·         Include Immunity Boosters: Immunity is critical for children into sports.  Focusing on the right foods will strengthen the immune system and will ensure that the child does not fall sick that often.

Immunity Boosters: Super foods such as Ragi, Coconut oil, Spices (Haldi, Cinnamon), Herbs (Coriander leaves, Holy basil) and Nuts and Seeds (Almonds, Poppy seeds, Chia seeds).

·         Include a pre-practice snack: Make sure you are eating something before training/match, as this will ensure your energy levels are up throughout the match and your muscles will be able to work better. E.g. of pre-practice snack: Sweet potato/banana/peanut butter sandwich etc.

·         Include post practice snack:  It is very important to include a post-match snack as it aids in recovery and reduces muscle damage. Good post-practice snacks such as curd, nuts and seeds, milk, eggs, kala chana etc.

·         Breathing exercise: Breathing exercises really help to keep you mentally and physically fit in terms it help you stay active. 

·         Avoid junk foods: Foods like pizza, burgers, chips, cold drinks, pasta will only affect your performance for e.g. you won’t be able to run faster, you will feel tired and sluggish and you won’t be able to concentrate on your coaches instructions.

·         Hydration: It is very important to keep yourself hydrated. Drink at least 10-12 glasses of water daily. If you are not well hydrated, you can feel tired and giddy. Make sure you carry a bottle of water during the match/training and sip on it during the break.

Healthy Options: Water, Coconut water, buttermilk, milkshakes etc.
·         Sleep well: Resting is very important so that you are refreshed in the morning and you can concentrate and play better the next day.


Monday, 18 June 2018

#MEN'SHEALTHMONTH- Nutritional Guidelines for Men’s


Family, career and favorite sporting teams often rank high on the list of priorities in men’s life but in doing so, they often overlook their own health. The choices they make now can affect health and well-being in the years to come, so it is important to establish a healthy lifestyle, including healthy eating habits today. Busy schedules and new environments can lead to unhealthful eating habits such as skipping meals or snacks, eating nothing but fast food, overeating, and drinking excessive amounts of sugar-sweetened beverages or alcohol. Along with inconsistent eating patterns, young men may experience weight gain or a lack of energy.

In fact, men are 24 percent less likely than women to have visited a doctor within the past year, but they are 28 percent more likely than women to be hospitalized for congestive heart failure and 32 percent more likely than women to be hospitalized for long-term complications of diabetes, according to the U.S. Department of Health and Human Services’ Agency for Healthcare Research and Quality.
With numbers like this, men have some unique health needs and “Nutrition is key in helping men of all ages live healthier, fuller lives. Being healthy is not based on just being absent from disease but also being mentally, socially, physically and spiritually healthy, where diet plays 80 percent of the role. So here are a few pointers which men’s should keep in mind so as to lead a better and healthy life.
  • Eat Breakfast Every Day: The first meal you eat in the morning truly "breaks the fast" and gets your metabolism moving for the day. Don't skip it!
  • Intake of snacks: A mid morning and mid afternoon snack will help you avoid overeating at meals and alleviate energy lows throughout the day (roasted seeds, roasted makhanas etc.)
  • Good Protein: Protein promotes muscle growth and overall health and dietary protein is the most important factor in preventing and reversing the excessive loss of lean muscle mass.(A 2013 Abbott-supported study shows that HMB can help older adults prevent muscle loss when on periods of bed rest lasting up to 10 days (HMB is a protein-related compound that encourages your muscles to use the protein you eat more efficiently).  So introduce complete protein sources including fish, lean meats, seeds , eggs and dairy etc. into diet which will keep blood sugar levels optimum and will make you crave lesser for sweets.
  • Get More Vitamins C and E- Heart disease is the number-one disease affecting men—According to a 2015 meta-analysis in the British Journal of Nutrition, consuming healthful nutrients, including vitamins C and E (two of the most potent antioxidants), can help lower levels of inflammation and oxidative stress to help reduce wear and tear on your coronary arteries ( walnuts, oranges, grapefruit and leafy greens, citric fruits ).
  • Cut down on saturated fat and add healthy fat– Reduce  intake of biscuits, cakes, pies, pastries, chocolate and cream and eat healthy heart unsaturated oils such as rapeseed,avocados, almonds, canola oil, olive and sunflower oils and spreads made from them for cooking, salad dressings and spreading. The omega-3 fatty acids naturally found in seafoods like  salmon is  helping in reducing  inflammation that has been linked to obesity, dementia, Type 2 diabetes and heart disease. A Harvard Medical School meta-analysis shows that eating approximately one to two 3-ounce servings of fatty fish a week reduces the risk of dying from heart disease by 36 percent.
  • Limit intake of refined carbohydrates: Refined carbohydrates such as white breads, muffins, pastries anything made with flour will spike the blood glucose instantly leading to weight gain. Opting for more whole grains is key for managing weight, reducing the risk of Type 2 diabetes and even supporting brain function. Insulin resistance, which results in excess sugar in the blood, my increase the brain’s levels of inflammation and potentially contribute to the injury of blood vessels within the brain. Damage to those blood vessels is an important contributor to cognitive loss, dementia and Alzheimer’s disease.
  • Check Your Vitamin D Levels- Vitamin D aids in both muscle and bone health to keep  strong through the years. It also  promotes a healthy immune system, being insufficient in this vitamin D can compromise immune. Our tip to you: Get checked it today! Vitamin D is a silent epidemic with symptoms being so unambiguous that it very easily goes unchecked.
  • Calcium-   Young men need 1,000 milligrams of calcium each day for bone and tooth health. Young men do prior to age 30 is crucial to having healthy bones for life. Food is the best source of calcium. Aim for three servings of low-fat dairy products, such as milk, yogurt or cheese every day but source it right like A2 milk.
  • Eat Vegetables and Fruit- Making healthful choices to fuel a young, active mind and body starts with balance. By eating well now, you can lessen  risk of health-related problems later.
  • Iron-Rich Foods- Iron is important for energy. You likely can get enough iron by eating iron-fortified cereal, leafy greens , spinach, pumpkin seeds, quinoa etc.
  • Zinc rich foods- Zinc as this nutrient plays an important role in sperm and semen production, or male fertility so introduce seeds, nuts , dairy products, eggs whole grains , chick peas, mushrooms etc.).
  • Exercise: Include some form of exercise daily: Exercising for 180 mins/week can help to reduce insulin resistance, especially when coupled with a limited intake of refined carbohydrates. For e.g. Yoga, swimming are some of the best form of exercises. To build muscle, strength train with weights or resistance bands at least two to three times a week. Our tip to you: If you are trying to lose weight, more exercise DOES NOT mean more exercise…it means looking smartly at your food choices, your alcohol intake, your sleep, your stress levels, your sugar and the consistency of your exercise program.
  • Don't go overboard with healthy foods- While we all got aware and conscious about the health some started overdoing nutrition. While fiber is good for health but having in excess leads to bloating, and prevents the absorption of minerals such as iron, zinc, magnesium, and calcium. proteins being good for increasing muscle mass and optimum functioning of hormones,having too much can put a load on the kidney,Nuts and seeds has anti-ageing properties, prevents atherosclerosis but in excess it can increase ones cholesterol levels.

 People refer to ‘good’ and ‘bad’ foods, but there are no good and bad foods, only good diets and bad diets. Eating a variety of food from the core food groups, in the right balance, is what healthy eating is all about.
                                                                                                                                                      

Inputs by Nutritionist Nisha Juneja             

Saturday, 16 June 2018

MENOPAUSE AND YOU!! WHAT TO EAT AND WHAT NOT TO




Just like pregnancy, menstruation, menopause is also an unavoidable phase in a woman’s life. With the two main hormones i.e. estrogen and progesterone taking a downward dive, the risk of heart disease, osteoporosis, blood pressure etc. increases. Also it’s a point in life where most women can’t figure out what happening to their body as it’s coupled with symptoms such as hot flashes, anxiety, depression, irritability, weight gain etc.
  
However here are some easy ways to combat menopause symptoms:

For Hot Flushes:
  • Include Magnesium in the diet: Increasing the amount of magnesium lessens menopausal symptoms such as hot flashes, irritability, insomnia, hyperactivity etc. Good sources include nuts, seeds, green leafy vegetables, whole grains like oats and even dark chocolate (75% cocoa and above)
  • Avoid alcohol and caffeine: Both increase the intensity and frequency of hot flashes by excreting magnesium from the body.
  • Avoid the spice: Excessively spicy foods cause hot flashes.
  • Stay clear of high carbs: Eating high carb foods that cause elevated insulin levels can worsen symptoms such a hot flushes, palpitations, anxiety, depression etc. Increase activity level. Exercise has been shown to have a positive correlation with better moods and even eliminating hot flushes according to some studies.
For Headaches :
  • Avoid Amines: Amines are a naturally occurring compound that worsen menopausal symptoms such as headaches. Foods high in amines include (cheese, alcohol, oranges, red meats, all processed or preserved foods such as anything tinned, packaged or factory made).
Health tip: Ginger is found to relieve these types of headaches by dilating blood vessels in the head. Chewing a small piece of ginger can alleviate a headache.

 III.     For Bloating:  Bloating could either be from:
  1. Water retention
  2. Gas
  3. Increased abdominal fat gain.
Water retention: Include diuretics such as celery, parsley or lemon juice in a cup of hot ginger tea. And ensure you are well hydrated and eating a diet low in salt.

·    For Gas:
1. Ensure you are including good pro-biotic sources of good bacteria like: Kombucha, homemade yogurt[dahi], homemade water based pickles, fermented foods etc.
2. Avoid gas forming foods like onion, broccoli, cabbage, soft cheese, beans etc.
3. Change your eating patterns: Eat smaller more frequent meals as these are easier to digest and don’t cause an excessive buildup in gas the way a large meal does.

For abdominal fat gain due to slower metabolism: Maintain regular strength training or resistance
exercise regimen: lifting weights increases the amount of muscle mass and promotes temporary
boosts in metabolism even after your workout session has ended. Try body weight exercises such as
Pilates, suryanamaskar’s or water aerobics in case of weaker joints.

For other symptoms such as  thinning hair, dry skin, accelerated ageing, slower metabolism:

Eating phytoestrogen rich foods: Can act as a natural alternative to Hormone
Replacement Therapy (HRT). Foods rich in phytoestrogens include: Soya beans and soy products
(tempeh, tofu, miso paste etc.), Nuts and seeds (sesame, methi, sunflower, almonds, walnuts, cashew
etc.), Whole grains preferably with bran, lentils and legumes (oats, barley, rye, black beans, moong
beans etc.)