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. 

KALE: SUPERFOOD IN THE LIMELIGHT

Most people are not aware of the health benefits of kale. Kale is a member of the cabbage family which is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion and lowering the risk for heart disease. Kale can be enjoyed as raw in salads or on sandwiches or wraps, braised, boiled, sauteed or added to soups and casseroles.

·         Powerhouse Of Vitamins And Minerals

Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus.

·         Antioxidant Properties

The phytonutrient indole-3-carbinol aids in DNA cell repairs and aids in slowing the growth of cancer cells. Because of its sulforaphane content, kale helps to protect against prostate and colon cancers. It also contains lutein and zeaxanthin, which help protect your eyes from macular degeneration.

·         Anti-inflammatory Properties

Kale has been compared to beef, because of iron, protein, and calcium. Kale’s anti-inflammatory properties have been related to the prevention and even reversal of arthritis, heart disease, and several autoimmune diseases.

·         Rich Source of Healthy Fats

Kale is an excellent source of these healthy fats. They may also help combat autoimmune diseases, such as lupus and rheumatoid arthritis.

Wheat Grass.

What is it: The young grass of sprouted wheat, which can be harvested and then further dried to form a powder to ground fresh to produce a juice form which most people are familiar with. It is said to be native to Asia and the Mediterranean.

What are the benefits?

•  It has been demonstrated to have anticancer properties.
• Found to be helpful in treatment of thalessmia major (reduces the intervals between transfusions)
• Rich in chlorophyll, minerals such as magnesium, potassium, selenium, zinc plus.
• High levels of antioxidants such as Vit A, C and E help in fight early sings of ageing and skin related issues.
•  It also boasts a abundance of anti-anemic factors such as Vit B12, Iron, Folic Acid and B6.
• Has been found to be therapeutic for treatment of ulcerative colitis, burns and wound healing.
• Some studies have shown effectiveness in treating diabetes and cholesterol.

How to use it?

You can purchase whole unroasted wheat at your local shop or grocers or online if you wish to sprout your own. Or lese you may purchase it online in pills, powdered or liquid form (wherever possible opt for certified organic)

To sprout the seeds measure the quantity required and rinse in a colander. Soak in a bowl of cold water for 10 hours or overnight. Next hang in a damp cloth until it begins to sprout. Once sprouted put in a prepared tray and allow to grow until reaches 7 inches in height. It is now ready to harvest

Once harvested you may immediately wash and grind this into juice or if preffered dry the leaves and grind to powder.

You can try adding this powder to your vegetable juices, or having on its own with water lime and honey.

Lastly you can try adding the fresh cut harvest in your salads.

Boost your immunity during the weather change.

The famous nutrition slogan “an apple a day keeps a doctor away” probably gives you the impression that apples are the healthiest fruits. What we don’t realise is that it takes more than an apple to build up our immune system, as our immune system works in protecting our bodies from disease causing micro organisms. Thus, to keep you healthy year round, there are other magical foods which play an important role in strengthening our immune system.

Here are a few examples of immunity boosters that can be included in your daily diet. 

1)      Garlic: Garlic can be added to almost all the dishes around the world.  Garlic is a broad-spectrum antimicrobial agent and immune booster. Allicin is the key compound in garlic that fights infection and bacteria. A study also suggests that frequent garlic consumers are at a 30% lower risk of cancers.

2)      Coconut oil: Coconut oil has anti fungal, anti viral and bacterial properties. The monotriglyceride chains (MCTs) in coconut oil can kill harmful pathogens potentially helping to prevent infections. It also boosts metabolism, improves insulin secretion and supports thyroid function.

3)      Dry fruits and nuts: Dry fruits like almonds, walnuts and dates provide essential vitamins and minerals for building immunity. Nuts are good sources of vitamin E, vitamin C and niacin. Vitamin E is a key to healthy immune system.

4)      Turmeric: A key ingredient in many curries, this spice has been used for years as an anti-inflammatory agent in treating both osteoarthritis and rheumatoid arthritis.  Curcumin is the principal compound in turmeric which is known to reduce fever and inflammation.

5)      Yogurt: Probiotics are healthy bacteria that keep the gut and intestinal tract free of disease causing germs. A study from the University of Vienna in Austria found that yogurt was effective in boosting immunity. It is particularly important after you’ve been prescribed antibiotics.

Inputs by Ms Stephanie Gomes from Dr Diet Clinic Powered by Harpreet Pasricha. Complied by nutritionist Harpreet Pasricha.

The interrelation between the gut bacteria and losing weight.

There is a symbiotic relationship between the host and the bacteria which leads to weight gain or weight loss.

The average human body contains 37.2 trillion cells and 10 times as many microbes. We are host to somewhere between 300-1000 different species of bacteria.

Function of gut bacteria:

• Aids in digestion of food
• Protects the body from invading organisms
• Strengthens immune system
• Creates neurotransmitters
• Create and synthesize vitamins
• Influence our mood and temperament

 Gut bacteria and weight loss

A recent study by Michael Edwards, 2014 showed a direct correlation between a high or low level of bacterium in the gut and the subjects' weight. A high level of bacterium and a high level of diversity were linked to a healthy weight, whereas overweight individuals show a correlation to a much lower number of bacterium in the gut.

                                                                                           

To increase health inducing and weight reducing bacterium in the gut

• Focus on a diet rich in prebiotics for e.g. raw vegetables and fruit. Prebiotics provides the healthy bacterium in our gut with the food it needs to thrive.
• Probiotics or Fermented foods such as kombucha, sauerkraut, kimchi, raw or organic apple cider vinegar etc help to increase healthy bacterium in the gut. 

Which is a healthier choice?

Multigrain atta or Whole grain atta

Multigrain" and "whole grain" are two different attas. If you were under the impression that eating multigrain was healthy, you were wrong.

In Whole grain atta all parts of the grain kernel, bran, germ and endosperm are used. The germ is rich in essential fatty acids and b-vitamins; the endosperm, which is mostly starch; and the bran, which, of course, is high in fiber.

In contrast, multigrain atta means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Mostly refined grains i.e. devoid of their natural nutrients and fibre and consisting of only the endosperm.

So how do you choose the right flour?

In order to make sure you are actually getting a whole grain product, look for 100% whole wheat or 100% whole grain. The first ingredient on the ingredient list should be a whole grain.

For e.g. Wheat flour, Barley, Bajra. 

Are You Gluten Insensitive.

Celiac disease, also known as gluten-sensitive enteropathy, is a chronic disorder of the digestive tract that results in an inability to tolerate gliadin, the alcohol-soluble fraction of gluten. Gluten is a protein commonly found in wheat, rye, and barley.

Signs and symptoms: Diarrohea, flatulence, weight loss, weakness and fatigue, severe abdominal pain.

Diagnosis: Laboratory tests

The American College of Gastroenterology (ACG) recommends that antibody testing, especially immunoglobulin A anti-tissue transglutaminase antibody (IgA TTG).

Other laboratory tests include the following:

• Electrolytes and chemistries - Electrolyte imbalances; evidence of malnutrition
• Hematologic tests - Anemia, low serum iron level, prolonged prothrombin time (PT)
• Stool examination - Fat malabsorption
• Oral tolerance tests - Lactose intolerance
• Serology - Immunoglobulin A (IgA) antibodies

Management

Eliminate gluten from the diet

•  Wheat and wheat products
• Barley
• Rye
• Semolina
• Durum
• Brewers yeast (beer and bread)
• Pastas
• Pizza
• Bread
• Pastries

Allowed foods:

• Potato
• Egg and egg whites
•  Milk and milk products
• Avocado
• Cous cous
• Quinoa
• Sprouts
• Chicken
• Vegetables
•  Pulses and legumes
• Vegetable juices
• Medicated buttermilk

Healthy Kids Are Happy Kids

Ms. Harpreet with Diet Dr Clinic team at Navy Children School

Peer pressure and TV commercials for junk food can influence your kids to great extent.
Switching to a healthy diet can have a profound effect on children’s health, helping to stabilize their energy, sharpen their minds, and even out their moods.

Healthy Happy Kids at Ardee School

Healthy eating can help children maintain a healthy weight, avoid certain health problems, stabilize their energy, and sharpen their minds. A healthy diet can also have a profound effect on a child’s sense of mental and emotional wellbeing. Eating well can support a child’s healthy growth and development into adulthood.

The Winning team at Don Bosco

It’s important to remember that your kids aren’t born with a craving for French fries and pizza and an aversion to broccoli and carrots. This conditioning happens over time as kids are exposed to more and more unhealthy food choices. However, it is possible to reprogram your children’s food cravings so that they crave healthier foods instead. The sooner you introduce wholesome, nutritious choices into your kids’ diets, the easier they’ll be able to develop a healthy relationship with food that can last them a lifetime.

A short Talk by Ms. Harpreet Pasricha at
Shree Damodar College of Commerce & Economics

Here are list of foods that can improve child’s immunity, height, vision and digestion.

• For Sharp Memory: Nuts and seeds (almonds, walnuts, cashew nuts, sunflower seeds, pumpkin seeds), Fish (salmon, sardines, mackerels), eggs, avocado, berries and virgin coconut oil.
• For Improved Immunity: Ragi, healthy fats (coconut oil, desi ghee), Spices (turmeric), Herbs (tulsi leaves, coriander, mint)
• For Height Boost : Vegetarian (whey water, soya beans, dhals) and Non vegetarian (eggs, chicken and fish)
• For Better Vision: Orange, red and yellow pigmented fruits and vegetables (carrot, pumpkin, watermelon, orange etc) and nuts and seeds (almonds, walnuts, pumpkin seeds, flaxseeds)
• For Strong Bones and teeth: Milk and milk products (paneer, curd, yogurt), green leafy vegetables (spinach, kale, cauliflower), fish (salmon, sardines, mackerels)

For Sargi	Sargi platter: 1 Roti/Parantha + Nuts + Makhana kheer/pheni + 1 Glass pomegranate juice. Instead of deep fried snacks such as mathri or poori, consume lower fat- complex carb options that give a slow release of energy e.g.: whole wheat roti, parantha. Oily and spicy additives such as pickle which can cause acidity or sodium/potassium imbalance. Include good fats from unsalted nuts (walnuts/almonds) or even a teaspoon of desi ghee on your roti/ parantha. Fat digests slowly and are laden with energy so they both satisfy and super charge you. While making vermicelli kheer/pheni, reduce the amount of sugar or prepare it with brown sugar/ jaggery. You could also make it with makhana. Instead of including kaju khatli or barfi, stick to simpler sweets such as rasgulla or paneer shrikand. Including a glass of pomegranate juice at the end of the meal will prevent you from feeling thirsty during the day.
Evening  Options	Instead of brewing tea- have tea bag chai to control acidity. Instead of coffee try having cold coffee. Don’t drink tetra pack juices. Opt for nariyal paani that contains the right balance of sugars and electrolytes to replenish thirst.
Break your Fast Bonus Tips	Post-fast have a rasgulla or milk based barfi as a healthier alternative to sugar laden mithai. The body can confuse thirst for hunger; replenish your system with antioxidants and vitamins by breaking your fast with a batch of infused water. Muddle together desi rose petals, pomegranate, mint and lime wedges with cold water and leaving to infuse in a fridge. Don’t eat oily/ fried foods devoid of nutritive value, instead choose light easy to digest options that don’t stress your digestive system e.g.: dal or sabzi. Avoid mixing too many foods in your meal post fast such as rice and chapatti; try to opt for either one, not both. Post Fast- First Bite: 1 milk based mithai Followed by: 1 fruit + infused water Post Fast Meal:  ½ katori Dal + ½ katori rice/ 1 roti + 1 katori sabzi

Natural Foods To Increase Platelet Count In Dengue

                        

Dengue fever can reduce one’s platelet count. Here are some foods that can help in increasing the count: 1. Papaya leaf juice/papaya extract: Has the ability to increase platelet production in bone marrow. Wash the leaves, take out the centre vein and crush leaves in a grinder. Add a little bit of water and consume every six hours, daily. Having half a cup of the extract, thrice a day is also good enough. 2. Wheatgrass: Is rich in chlorophyll which helps increase the count of red blood cells, white blood cells and platelets. Drink a cup of wheatgrass juice in order to increase the low platelet count. 3. Sesame Oil: The cold-pressed sesame oil is beneficial in increasing platelet count naturally. It reduces free radical damage, inflammation in the body and helps improve blood circulation. One tsp of high quality unrefined sesame oil twice a day can be consumed. 4. Amla: Indian goose berry or Amla is a rich source of vitamin C which helps increase platelet count. It is also very effective in improving one’s immunity. It is advisable to drink Amla juice twice a day. 5. Omega-3 fatty acids: These are found in foods like fish, eggs, walnut, flax seed and flax seeds oil, tuna, and wild salmon. Omega-3 fatty acid foods boost the immune system and can naturally increase one’s platelet count. 6. Pumpkin: Is vital in order to boost low platelet count. It is rich in vitamin A that helps support proper platelet development. It also regulates the proteins produced in cells which are important to raise the platelet level. One can have pumpkin soup or juice once a day. 7. Beetroot: Being high in natural antioxidant and haemostatic properties, beetroot can not only raise haemoglobin levels but also platelet count in a few days. 8. Aloe Vera: Aloe Vera gel stimulates macrophages that combat viruses and other foreign bodies. The antioxidants in aloe vera make it an effective remedy when looking to increase low platelet count. 9. Giloy: the fresh stem is more effective than the dry one. The decoction of the fresh stem should be taken in an ounce 3 times a day. 10. Kiwi: There is scientific evidence to support those consuming 2-3 kiwis for 28 days can increase the efficiency of platelets as it contains 20 essential nutrients for platelet function. It also includes B6 which plays a vital role in increasing immune system functioning.

The Real Side of So-called “Diet” Foods

Many of these “Diet” Foods actually contain hidden health risks. Most of these products highlight one “healthy” feature and hide their unhealthy aspects behind the word “Diet” in the labels and fine print.

Diet Coke:  Although they may contain less calories, studies have found links between consuming diet coke and obesity, type-2 diabetes, and even heart disease and even failure. Artificial sweeteners are upto 2000 times stronger than regular sugar, this it can cause unnatural sugar cravings.

Diet namkeens/ Bhel: Baked or Roasted “Diet” Namkeens may CUT DOWN on the oil absorption but it doesn’t eliminate it altogether. To increase their palatability, they also still contain many additives and preservatives, which can cause sodium and potassium imbalances that lead to bloating, acidity and water retention.

Diet Biscuits: these biscuits may boast the benefits of whole grain flours but they are often used in very small proportions. In an effort to make these biscuits have an appealing texture and taste companies may use higher amounts of saturated fat and high fructose corn syrup. A single digestive biscuit might have up to 4 times the calories of a regular biscuit as a result of this.

Common Weight Loss Myths Debunked by the Diet Expert

You come across your best friend skipping lunch to lose weight and you wonder is it this the real deal, is this what it takes to lose weight?

If you're thinking about adopting some of their "healthy" habits, think again. Read on to separate fact from fiction. Here are some common misbelieved myths that are debunked by Celebrity Nutritionist Harpreet Pasricha

1.   To lose weight, should I skip dinner or should I just have a fruit and milk for dinner?
Answer: Salt free dinner or skipping dinner might give weight loss but the bitter truth is it's temporary. It will only slow down metabolism and will result in an increase of fat% in the body with which the weight will bounce back. This will also lead to deficiencies of vitamin B, vitamin C, zinc, magnesium and many more which will cause cravings, hormonal imbalances, hair fall and so on.    
                                                             

2.   I want to lose weight, should I give up foods like Mango, Rice, Sweets etc.?
Answer: Of course not! You should not deprive yourself from all your favourite foods. Deprivation will lead to overeating. Giving up on foods will not help, eating the right foods at the right time with the right combinations will help in weight loss.  Rather you should keep away yourself from dead foods like biscuits, cereals, nankeens and eat real foods. Mango, rice, homemade butter are real foods rich with nutrients which will rather help in weight and fat loss.

3.   Are flavoured yoghurts less fattening than ice-cream?
Answer: Yoghurts have gained a lot of popularity because of its probiotics. But not all yoghurts are made the same way and not all yoghurts are as healthy as you might think. Most of the readymade yoghurt are laden with sugar, artificial sweeteners, preservative and additives which will prevent weight loss. I would recommend the use of homemade yoghurt (Dahi) to the ones available in the market. You can flavour by using seasonal fruits like mango, strawberry etc.
                                                                       

4.   Does warm water make you lose weight?
Answer: Body would eventually convert the temperature of the water to the ideal body temperature. Though warm water doesn’t help in weight loss, it can help a bit in digestion. However warm water or cold water is an individual’s choice and may not affect weight loss.

5.    Does drinking lemon juice water in the mornings help in weight loss?
Answer: No waters whether it is lemon or cucumber or ginger water will act as miracle drink and melt away all the fat magically from your body. These waters do acts as a diuretic and throws excess water out of your system hence making one feel lighter, but remember it's not melting away your fat. The right way to lose fat and weight is by eating right proportion of
carbohydrate, protein and fat.
   

6. Is it true to lose weight one should eat less and workout more?
   Answer: This formula only works for a few kilos, before the body stops losing weight. Desperately slashing calories or exercising TOO much, disrupts the hormone cycle in your body. It reacts by overcompensating, creating cravings that force you to overeat. It slows your metabolism to compensate for the decrease in calories. Both these processes will happen together because cutting calories plummets your leptin levels. Leptin is the hormone that helps regulate your weight (by controlling hunger and your metabolism).

In other words, if you’re PUNISHING your body to lose weight, you’re picking a fight you can’t win with Leptin, as it’s the most powerful hormone related to weight loss.

Eat less, Workout more: Breaking down the old school weight loss method.

To lose weight - one should eat less and workout more?            

Theoretically, it should work out that way, but the human body is far more complex than that.  Frenzied workouts while starving yourself will only work for few kilos. It’s a temporary solution to a permanent problem.

What happens next is the body stops losing weight. When you desperately slash calories, or exercise TOO much, it disrupts the hormone cycle in your body. Making your body feel its survival is under threat.

 Your body inherently reacts by overcompensating. It creates irresistible cravings that force you to overeat (many times even when you’re not even hungry!). This is the body’s survival response which in prehistoric times would have ensured continued existence. As a result, it beats up your metabolism to compensate for the drastic decrease in calories, because it’s worried about starvation.

 Both the cravings and the sluggish metabolism will happen together because cutting calories too much plummets your leptin levels. Leptin is the hormone that helps regulates your weight (by controlling hunger and your metabolism).

 In other words, if you’re PUNISHING your body to lose weight by starving yourself and overtraining, you’re picking a fight you can’t win.  Leptin both fortunately and unfortunately is one of the most powerful hormones in your body related to weight loss, there are no two ways about that.

Give your Spouse the Gift of Health

There are so many emotions surrounding Valentine’s Day.

Valentine’s Day is a good time to celebrate the most important relationship of all – the one we have with our spouse and his/her health. Valentine’s Day is not just about gifts, chocolates and dating but loving care for your spouse’s health and nutrition. It is important to support your spouse in his quest for a healthier lifestyle, body image and overall health.

This Valentine’s Day, couples should make a commitment to improve their relationship with each other and their health in general.

Some dietary tips for couples:

• Encourage each other to lose weight the right way: Be supportive of one another in making healthy choices when it comes to diet, regular exercise and nutrition.
  
  
• Motivate each other to stay on an effective weight loss program: Middle age tends to contribute to problems like pot bellies, double chins and other unsightly issues.
  Motivate each other to eat right, stay on the right diet plan and look healthy.
  
  
• Make Healthy Food choices while Eating Out: When eating out choose salads, fruits and nuts and avoid extra dressing, garnishing and stuff that will add to your weight woes. Exercise regularly to maintain a healthy weight.

MY NEW YEAR’S RESOLUTION ---------> WEIGHT LOSS!!

Is your new year’s resolution weight loss too?

Are you following an old method to lose weight by eating less calories and exercising more?

In the past, in order to lose weight fast, people would follow a low calorie diet.  There are many medical practitioners and dieticians that are still following the low calorie method. Due to this concept, many people started downloading the calorie app to keep track of their calorie intake in order to lose weight.

The truth

Studies have documented that 95% of the people who ate fewer calories did not lose weight. To lose weight you have to eat right. Eating less or low calorie which is not nutritive or wholesome will make you gain weight for e.g. A diet coke has zero calories as compared to an apple which has 80 calories, now if you go by calories, diet coke would be a great option in comparison to apple. But in reality, the apple will not only provide you good nutrients but will also lead to weight loss due to negative calories (as the apple requires more food energy to be digested than it provides)

How do I lose weight right way? Is this what you are thinking?

The solution

Do not follow low calorie, crash diets, fad diet and rigorous exercises. In order to lose weight, firstly focus on the nutrients required by your body.

The mantra is to focus on the right proportion of Carbohydrates, Protein, Fats, Minerals and Vitamins.

a)      Complex digestible carbohydrates such as grain products (preferably whole grains) such as bread, rice, cereal as well as fruits, vegetables and low fat dairy foods.

b)      Fats: Mainly essential fatty acids (omega 3 and omega 6) E.g. Nuts (almonds, walnuts), seeds (chia, hemp, flaxseeds), sardine, salmon, soyabean etc. Good fats such as coconut oil, desi ghee, avocado and egg yolks.

c)      Protein: Complete and High biological value such as Fish, poultry, whole egg.

·         Secondly, hormones play an important role with regards to our weight. Some foods release fat burning hormones and some foods release fat storing hormones. One of the most important foods that play a role in regulating hormones is fat. Many of us think that by eliminating fat or eating boiled food we are one step closer to our weight loss target. But the truth is one has to eat fat to burn fat. You need to incorporate the right type of fat in order to move the stubborn fat. Fat is good for you and for your metabolism.  Good fat in nuts and seeds [restricted amounts] will not make you fat and cause weight gain.

·         And lastly, one can only lose weight if their body is in happy state. You all must be wondering what does that mean. It’s very simple "happy state of body" is when there are no deficiencies or diseases. One can lose weight and fat percentage only if these two factors are absent. Before working on your weight loss resolution, make sure to check your parameters regularly like Vitamin D3, Vitamin B12, Calcium, Haemoglobin, Blood Pressure, Diabetes etc. These parameters decide if your body is in a healthy and happy state. In order to respond to the attempt of right weight and fat loss, your body therefore needs to be disease and deficiencies free.

So before working on your new year’s resolution, make sure to focus on these 3 important things for a drop in waist size.