In Health Tips On 09 November 2017
Pregnancy brings new life, new hopes and new dreams. It is magical time that you are going to cherish all your life. It is the time you and the growing fetus inside you needs immense care and nutrition. In this phase of your life you need to nourish yourself to ensure the birth of a healthy baby. Here is a listing of foods you should include in your diet. CEREALS- Including whole grain cereals may help you meet the increased calorie requirement during pregnancy. These are packed with nutrients like iron, selenium, magnesium, B-Vitamins including vitamin B1, Vitamin B2, folic acid and niacin. Refined grains should be replaced by whole grains as they are high in fibre which helps prevent constipation. Some good choices are oats, quinoa, rice, broken wheat ( dahlia), whole wheat flour, rice flakes (poha), Ragi etc. LEGUMES AND PULSES- Legumes and pulses are good plant based sources of protein. They provide energy, vitamin B1, vitamin B2, folic acid, calcium, iron and fibre. Include a variety of these in your diet. Bengal gram(Kabuli channa), green gram(moong), lentil(daal), peas, rajmah, beans, soya should be included in the diet. Sprouted legumes are good sources of vitamin C. MILK AND MILK PRODUCTS- The requirement of protein and calcium increases during pregnancy. Increased intake of calcium by mother is highly essential, not only for the calcification of fetal bones and teeth but also for the protection of calcium sources of the mother to meet the high demands during lactation.Dairy products are rich sources of both these essential nutrients and also provides magnesium, zinc, phosphorus and B-vitamins.Yogurt contains probiotics which supports the digestive health of the mother. DARK GREEN LEAFY VEGETABLES- These are good sources of folic acid, vitamin C, vitamin A, iron, potassium, vitamin K. These are also rich in fibre which helps prevent constipation. FRUITS AND BERRIES- These are great sources of Vitamin C, Folic acid, Vitamin A etc. These are great snack to choose during pregnancy. Munch on variety of fruits and refresh yourself with fresh fruit juices. DRIED FRUITS AND SEEDS- These are packed sources of calories, fibre, good fats, essential vitamins and minerals. Include a handful of cashews, almonds, walnuts, dates, prunes or raisins in your daily diet. LEAN MEATS, FISH AND EGGS- Include a portion of these in your daily diet to meet the increased protein demand. It provides essential amino acids, fatty acids and vitamins and minerals to the mother and hence ensures healthy growth of the fetus.Avoid raw meats, raw eggs and fish with high mercury content. EAT HEALTHY AND ENJOY YOU PREGNANCY.
In Health Tips On 09 November 2017
Turmeric is a wonder herb, and it has many health benefits. Turmeric is one of the key ingredients in many Asian dishes, imparting a mustard-like, earthy aroma and pungent flavour to foods. It is the spice that gives curry its yellow color. It has been used in India for thousands of years as a spice and medicinal herb. REASONS TO INCLUDE TURMERIC WATER IN YOUR DIET: Turmeric water acts as an antioxidant rich drink with anti-inflammatory properties due to the presence of curcumin. Curcumin in turmeric water helps to reduce the aging process and prevent premature aging due to the actions of free radicals. Due to its anti-inflammatory properties it can help relieve rheumatoid arthritis symptoms and osteoarthritis. Another health benefit of drinking turmeric water is that it improves digestion by enhancing your body’s ability to produce bile, which is crucial to a healthy digestive system. It is also known to reduce symptoms of bloating and gas. Turmeric contains antibacterial, antiviral, and antimicrobial properties that helps to protect the body from various infections by boosting the immune system. Curcumin boosts levels of the brain hormone Brain-Derived Neurotrophic Factor(BDNF), which increases the growth of new neurons and fights various degenerative processes in the brain. Many common brain disorders like Alzheimer’s disease, depression etc have been linked to decreased levels of this hormone. It helps lower cholesterol and prevent atherosclerosis. Turmeric helps in regulating women reproductive system and also in purifying breast milk and uterus. CONTRAINDICATION Turmeric water or any other turmeric supplements should be avoided in Pregnancy as it may stimulate the uterus or promote menstruation leading to miscarriage. It should also be avoided in Gastroesophageal reflex disease(GERD). QUICK RECIPE Ingredients 1½ cups hot water ½ tsp up to 1 tsp dried turmeric powder (work your way up!) or 1 inch fresh turmeric root, peeled and chopped ½ tsp cardamom seeds ½ tsp whole cloves or ¼ tsp ground pinch of black pepper (optional) 1 Tbsp Ghee or Coconut Oil 1 Tbsp honey, or to taste Blender Method Place all ingredients in your high speed venting blender and blend until smooth. Pour through a fine mesh sieve and enjoy. Stove Top Method Place water, turmeric, cardamon seeds, cloves, cayenne and goji berries into a pot and simmer for 20 minutes. Strain out liquid and allow it to cool, then blend with hemp seeds, ghee and honey. You may choose to put this back on the stove to heat to desired sipping temperature.
In Health Tips On 10 November 2017
HI!! WANNA LOSE SOME WEIGHT??? The internet is full of various weight loss tips most of which are unrealistic and unpractical. So here I list some practical tips for weight reduction. SET A GOAL WHICH IS REALISTIC- Unrealistic goals of losing 10 kgs in a month will lead you to fad diets which are unhealthy and unsustainable. Set a goal which is real. Weight loss of 2-3 Kgs is considered practical. STAY AWAY FROM QUICK SOLUTIONS- Don’t go for Fad diets, mono diets, ketogenic diets etc. These diets are not going to solve your problem but instead might create other health complications. Hence go for balanced diet. The key is to reduce the amount of calorie intake to the amount of calories burnt. CONSULT A DIETICIAN/NUTRITIONIST- Consult a dietician or nutritionist to get a personalized diet plan that suits your needs and lifestyle. This will help to learn in details about the weight loss process, will help you to stay focused and also learn the caloric values of your home dishes and to control your cravings and how to maintain your calorie intake. Avoid commercially available foods. Opt for homemade foods. ANTICIPATE PLATEAUS- They are common to all. They occur due to accumulation of water as fat is used up. Increase exercise in this period to help get rid of this water and restart weight reduction. AVOID A SEPEARATE MENU FOR YOURSELF, instead adapt your dietary needs from the regularly prepared family dishes. When eating away from home, avoid excesses but do not get upset if you miss your diet plan. Adjust the following day’s menu or the remaining part of the day’s diet to compensate for the occasional excess calorie intake. Avoid use of appetite depressants and such type of medications. The unnatural practices may do more harm than good. Include physical activities in your daily regime. Be it running, jogging, cycling, swimming or any outdoor sport you like. Avoid binging. Your self-determination and mental control will see you through. MAKE WEIGHT LOSS A HEALTHY AND SUSTAINABLE PROCESS, YOU ARE SURE TO ENJOY IT LIFELONG.
In Health Tips On 16 November 2017
Diabetic patients are always advised to eat small frequent meals. The reason behind this is the eating larger meals may increase the blood sugar levels above normal range and in long run you will be more insulin resistant. But most Diabetic patients are consumed what to include as small meals or snacks. So here I have listed 10 snacks which are healthy, nutritious, diabetic friendly yet tasty and easy to prepare. 1. Channa Chat-This is a healthy snack packed with fibre, vitamins and minerals. You can add Chickpeas, green gram, sprouts, chillies and any veggies you like. It is super tasty and healthy. 2.Roasted lotus seeds (Makhana)- It is a satisfying snack but healthy and low in calories. It is also very good in weight loss. It is a good source of protein, carbohydrates, fibre, magnesium , iron and zinc. 3. Vegetable salad- It’s a quick and easy snack, loaded with fibre, vitamins and minerals. Add lemon juice, chillies, flaxseeds and little masala to add more taste to this crunchy snack. 4.Buttermilk- This refreshing drink is low in calories and high in proteins. It provides vitamins, potassium, calcium and fats. It is a good choice in summers. 5.Vegetable soup- Healthy and easy to prepare vegetable soup is a great option for diabetic patients. 6.Chicken Soup- Yet another tasty and yummy snack, chicken soup! Low in calories and high in proteins makes it ideal for diabetics. 7.Upma- Upma with lots of added vegetables is a mouthwatering snack to consider. It is fibre rich and diabetic friendly. 8.Besan Chilla- Besan Chilla is a chickpea flour based snack. One can eat it just like that or one can stuff it with some greens or paneer etc. 9.Boiled eggs- It is a easy, simple and nutrious snack for diabetic patients. It is protein rich but low in calories. 10.Poha/ flaked rice- Flaked rice cooked with vegetables is a relishing dish and healthy, easy to make.