Know How A COVID-19 Diet Is Different From Others & Why?
The coronavirus pandemic has forced many nations across the globe to come to a standstill. It has forces us to make significant lifestyle changes which indirectly affect our physical and psychological well-being. Lock-down, quarantine and self-isolation imposed on people have led them to consume the most basic home cooked food. Also, there aren’t really very many things people could buy or order-in. With few to no choices for eating out, the movement towards home cooking and consuming homemade food is significantly rising. Whether the impact of the pandemic lasts a year or more, the one thing that we can all agree on is that our eating habits will not be the same anymore! Our food preferences and food culture are likely to see a huge transformation in the times ahead. Since we all are aware of the damage this virus causes, it is essential for us to adopt healthier practices in our lives for combating the virus effectively. What type of diet would you suggest to a person who has COVID or is recovering from it? Due to vulnerable conditions across the nation, it is turning out to be more difficult for people not to be prone to the virus. I have personally worked with few clients affected by COVID and most of them have complained about the loss of taste, appetite, weight loss and extreme fatigue. Even if the individual has a mild strain of the COVID, you can still see that they are struggling to get back to their normal self. So my strategy has been to put them on a combination of foods which has energy giving carbohydrates, good quality proteins, essential fats and loads of vitamins. At this stage and they can’t be put on an intermittent fast or like a no-carbs dinner. A wholesome meal needs to be planned and it is essential for me to work on bringing their immunity and energy back. Since there is a lack of appetite even post the COVID, it’s important to continue on the vitamins course for few more months. This will help them keep their vitamin profile in check and bring their energy back sooner. When you lose UR appetite, what can you eat? Should we stick to basic food? Consuming foods that are small in volume but high in calorie like a kahjoor laddo or having soft foods that have a lesser load on the digestive track would be recommended. For example: Porridge with Banana Dry fruit and nut smoothie Moong dal-ka-sheera Dahi Chawal Khichdi Carrot Oats Muffin Avoid a plate full of salad or meat which can be a bit stressful on your digestive tract as it requires more energy for digestion. Make UR meals smaller, and spread them through the day. Small meals are digested faster and doesn’t waste a lot of energy while digesting.
The coronavirus pandemic has forced many nations across the globe to come to a standstill. It has forces us to…
Unbelievable Effects Of Food Combinations
There are so many diets out there with food 'rules' that are sometimes very demanding and difficult to keep up with. One needs to remember, what’s most important is eating the three macronutrients in our routine diet which include; carbohydrates, protein and fats to have an efficient gut microbiota. ‘Food Combining’ these three major nutrients help one make their gut work at an optimum level. What Is Food Combining? Food combining is deeply rooted in Ayurvedic Medicine which is considered by many to be one of the most holistic ways of working with your gut. Another application of food combining came into play in the 1920s, when a physician named William Howard Hay, who adapted and viewed this practice with a medical perspective. The Hay Diet was known for using food to heal and achieve optimum health. Current food combining methods have combined Ayurveda and The Hay Diet principles to make it more appealing to the masses and your gut. These principles believe that specific food combinations don't work well with your gut. For example, when fish is combined with yogurt or when milk is combined with vegetables. But, the science of nutrition thinks otherwise; it propagates in making your gut stronger and healthy with a lot of pre and probiotics. Your gut is basically designed to digest anything, but some food combinations can work well for few people and have opposite results for others. Many don't respond well to certain combinations and can feel sick when they mix various food combinations. Even though some combinations may sound a bit bizarre at first, like apple, lemon juice and yogurt, but surprisingly, this recipe works in favour of your gut. This recipe has like a cooling effect for UR gut and also makes your system more alkaline by dropping the acidic levels. Ideal Food Combinations: Turmeric and ghee Almond and yogurt Hard-boiled egg and green salad Can people feel when something is not working with their body? What do you recommend for them? It's completely normal and natural for anyone to instantaneously feel a reaction when they eat something that doesn't suit their gut. They may feel bloated, sick or maybe have an allergic reaction. That’s why I always ask my clients for feedback after every diet I recommend. I do this to ensure if the diet is suiting their gut and body. I start by asking them a series of questions to understand them better and this is why what I prescribe is different for every individual. I have various packages for instance; a 12-diet package or a 24- diet package and at times, I have clients requesting me to share all the diet plans together; this is where I chime in and help them understand that this process doesn't work in such a manner, no matter what your end goal is. Only after I get a client's feedback, do I know how their body functions and then I create a plan which is nutritional without causing any discomfort. Until and unless my clients tell me what is happening in their body, I am not able to formulate the next plan. An individual’s body changes with age. There are certain immunoglobulins and allergens that keep changing in the body, so one may realize that suddenly at 50 you may not be able to digest milk easily, or at 45 gluten causes you to bloat up. Whether you might've had milk or eaten chapattis your entire life, you wake up one day feeling uncomfortable. That’s because, allergens change with age and hormones. These changes frequently happen with women due to their changing hormone levels. Hence, it is even more vital for us as women to listen to our body and understand the changes it undergoes with age, food preferences and lifestyle choices. A detailed feedback helps me understand my clients progress levels, current nutrient absorption rate and food reactions which helps me to personalise their diet. Results and improvement don't happen overnight. Working collectively with your nutritionist or dietician will help you improve UR overall well-being.
There are so many diets out there with food ‘rules’ that are sometimes very demanding and difficult to keep up…
Navigating Through The Fad Diet Culture
Fad diets are trendy but do they work? There's always some new diet trend that makes news and goes viral giving promising weight loss techniques. Unfortunately, these various diet concepts leave us confused and overwhelmed. The only solution to this is we need to educate ourselves about food. Knowing that certain foods [which are considered taboo] are actually rich in certain nutrients, will help you make a progressive shift in UR food and diet choices. Q & A with Kinita Kadakia Patel With so many diets going viral, how do you formulate your client’s diets? Fad diets are just like seasonal changes. For me, any diet which is not sustainable is a fad diet. I have an effortless way of defining this; if you can't keep up with it, then it's not meant for you to try! Adapting to any diet takes time but it works on you eventually. For this reason, I follow up with my clients weekly, I take their feedback to know and understand whether the diet I recommend is suiting their body, improving their health and energy levels. This crucial information helps me formulate customised sustainable plans for my clients. What do you feel about following an intermittent fasting as a diet preference? Intermittent fasting is an eating pattern/style, which cycles between the period of fasting and eating. This has rapidly become a phenomenon globally. This style of fasting is less of a diet plan and more of a lifestyle choice for many. What I understand and believe is that intermittent fasting doesn't make you withdraw any food group. However, fasting requires some discipline and patience to adjust to. Intermittent fasting can be challenging but it’s not misleading like some other trends such as- high-fat, high protein, gluten-free, dairy-free, raw foods, low carbs etc. and hence I wouldn’t consider it to be a fad diet. What according to you is "The Perfect Diet Full of Nutrition"? Maintaining a balanced ratio between carbohydrate, protein & fats is critical. A perfect diet is not about calories, it’s about where the calories are coming from. All foods are rich in nutrients and the key is to include them in UR diet at the right time and in the right quantity to attain maximum benefits. Thumb Rules of a Balanced Diet Finish UR fruits and grains in the first half of your day Spread UR dose of nuts and seeds evenly through the day Every single meal throughout UR day should have 15-20 grams of protein. Keep a tab on the visible fats like oil, ghee, butter, etc… Know the foods rich in invisible fats such as nuts, avocados, flaxseeds, etc… Hydrate well and remember your fluid intake depends on your weight, activity level and nutritional intake. Fun Fact: There are good fats in the Indian diet which can be found in ghee, coconut oil, flaxseeds and nuts. With a little mindfulness along with a pinch of expert nutrition advice, one can make the right choices in their nutritional intake and sustain a healthy diet.
Fad diets are trendy but do they work? There’s always some new diet trend that makes news and goes viral…
Do you really need vitamin supplements?
The fresh food you eat is filled with nutrients yet many times we do not get enough nutrients from the diets and some even show a deficiency of vitamins. Many times, there could be an issue with nutrient absorption and hence in some cases supplements become essential and critical. While my goal as a nutritionist is to give my clients a diet with all nutrients in it, but if they show certain symptoms of hair fall, lack of energy, pigmentation, etc… then they may need some help in getting their daily vitamin intake from supplements. For example: Vitamin B-complex helps in correcting hormones and improves the nutrient absorption in your body. Vitamin A helps with vision Vitamin C helps with collagen synthesis Omega-3 rich foods are anti-inflammatory and help prevent pigmentation Minerals such as Magnesium and Selenium work on the hair I would definitely recommend for men and women to take vitamins only when it is necessary or prescribed by a medical professional. But, don't forget to be mindful of the varied requirements depending on your age, sex and body's needs. There is no thumb rule for a prescription; it is very individualistic, as it keeps changing over time as you age. UR dietary preference also plays a major role in deciding your daily intake, whether you are vegetarian, non-vegetarian or vegan. Table Source: Harvard Health Publishing Good food sources of important nutrients NUTRIENT SOURCE Vitamin B Tuna, sunflower seeds, spinach and other leafy greens and eggs Vitamin D Salmon, tuna, vitamin D-fortified milk and yogurt, fortified orange juice and egg yolk Iron Liver, chickpeas, beans, lentils, and sesame seeds Magnesium Spinach, kale, other leafy green vegetables; unrefined grains and legumes Calcium Dairy products, salmon, sardines and dark leafy greens. Quick Wisdom Don't change UR diet abruptly. Consult a nutritionist before making any changes to your daily diet which can affect your overall health. Give UR nutritionists honest feedback. This helps me and other nutritionists understand what is working in favour of their health. Be mindful of UR body. Give your body time to adapt to a diet, don't go on unsustainable diets to lose weight or follow a trend. This can cause more harm than good.
The fresh food you eat is filled with nutrients yet many times we do not get enough nutrients from the…
What Should A COVID-19 Diet Include?
COVID-19 pandemic has been an extremely challenging situation for everyone, and it's not something that we were equipped for. There was no dietary checklist ready to follow in order to avoid or beat the virus smartly. All we knew was to eat immunity-boosting foods and go back to the basics of having Vitamin C rich fruits, haldi, vegetables and multivitamin. But the fundamentals which I've realised while working during this pandemic with my clients is that it's not just about immunity. We need to make sure that we follow a holistic plan. Not withdrawing any nutrient is the key to maintaining immunity. The idea is to eat well and not follow unrealistic diets during this unpredictable phase. Every nutrient should be included in UR diet in specific quantities during UR day. So, let me highlight some of these vital nutrients and give you a generic guideline on how to include them through your day: Nuts & Seeds: are high in magnesium and good fats. They can be consumed anytime in the day Dal, Pulses and Sprouts: are good sources of fibre and a make-up for the protein source for vegans in their major meals. Non-vegetarian Foods: might be difficult to get due to unavailability during the COVID times. Also, some people are apprehensive about consuming any animal protein during COVID. But if you can manage eggs, fish and lean meat, they are a great source of protein in your major meals. Greens: Spinach, green beans, amaranth leaves, colocasia leaves, coriander, fenugreek leaves, mint leaves and arbi-ke-patte all of these are rich in fibre, iron and vitamins. Fresh Fruits: All seasonal fruits are great sources of vitamins and minerals and should be added as a meal once or twice a day. Dairy Products: like yogurt, kefir, buttermilk and lassi make up for good source of probiotics for UR gut flora. Grains: Barley, brown rice, buckwheat, millets, oatmeal, whole-wheat bread, whole grains are great sources of energy Snacks: Makhana (fox nuts), nuts and steamed sprouts are great guilt-free snack options. Is there anything like over binging on immunity foods? At times we overdo eating all the immunity-boosting foods all at one go, which makes it ineffective. Spread these foods through UR day and don’t have it all at one time. Food’s such as haldi, ghee, flaxseed powder, jeera paani, black pepper, aloe vera, moringa powder, honey and Vitamin C, all of this works when taken consistently over a long period of time. It will eventually help you build a good immunity but it’s not going to overnight double UR immunity. The trick is to eat the right variety of food and create a good sustainable habit. Let food be thy medicine. While no foods or dietary supplements can prevent or cure COVID-19 infection, but following healthy sustainable diets are essential for supporting immune system. A good mix of nutrients which includes carbohydrates, protein, fat, fibre and fluids can help you attain a balance in nutrition, making your body stronger, one step at-a-time.
COVID-19 pandemic has been an extremely challenging situation for everyone, and it’s not something that we were equipped for. There…
Coconut Energy Bites – Snack For Pitta
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with the nuts. Step 2: Add the raw carob powder (if UR using it ), maple syrup, almond butter, vanilla, and salt. Process until the mixture is thick and smooth. Step 3: Add the almonds, and pulse a few times until well combined; you want them to remain in crunchy chunks. Mold the mixture into golf sized-balls. Roll the balls in shredded coconut. Keep the coconut energy bites in the fridge until they become firm. You can store these bits in an airtight container for longer shelf life. The combination of coconut and dry fruits is not new. They are rooted in Indian cuisine and is used as a staple in many states as they contain fibre, healthy fats, plenty of minerals and vitamins. But, fruits have its own set of healthy nutrition that they bring to the table. Here are a few benefits you acquire from eating this snack. Coconuts are especially rich in manganese, which is an essential mineral for bone health and the protein, carbohydrates and cholesterol metabolism in our body. Aids with anaemia Coconuts are rich in iron and copper minerals that generate healthy red blood cells in the body which help in reducing the risk of developing anaemia. Curbs cravings Walnuts are high in calories, but promote satiety. Even after feeling satiated, we tend to give in to cravings on the site of crispy french fries or an irresistible cheesecake. Walnuts improve our brain function that helps curb these cravings. Vitamin E in walnuts and almonds play a significant role in manufacturing prostaglandins, hormone-like compounds that control several processes in the body like blood flow, inflammation and blood clots. Heart health Apart from reducing LDL cholesterol, almonds help reduce oxidation of this cholesterol. Studies suggest that oxidation of LDL cholesterol is the starting point of many heart diseases. This effect is enhanced when combined with antioxidant vitamin E. Ease: 4 Approximate cost: INR 400 Serving size: Cooking time: 15 minutes Nutritive value Calories : 220Kcal Carbs : 12g Protein : 5g Fats : 19.2g Fiber : o.13g Ingredients Walnuts: ½ cup Whole almonds: ½ cup Almond butter: ½ cup Pitted dates: 4 Maple syrup: ¼ cup Vanilla extract: ½ tsp Salt: ¼ tsp Shredded unsweetened coconut: 2 cups Raw carob powder (optional): ¼ cup
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with…
Bliss Balls: The Follicular Phase (1-14 Days Of Menstrual Cycle)
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and grind them into a fine powder. Step 2: In a mixing bowl, add the seeds powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls like laddoos. Eat this delicious treat as suggested (one per day). Health Benefits Flaxseeds Rich in Fats Omega-3. It regulates blood pressure, reduces triglycerides, slows plaque formation in the arteries. Reduce the risk of stroke and help people dealing with cardiovascular issues. High in lignans, a plant compound filled with antioxidants and estrogen properties that help reduce cancer risk and help improve UR health. Flaxseeds provide a great source of plant protein. They enhance immune function, lower cholesterol and have antifungal properties. Pumpkin seeds Diets rich in pumpkin seeds are related to a lower incidence of stomach, breast, back, prostate and colon cancers. Research suggests consuming them in postmenopausal women was correlated with lower breast cancer incidence. Some research indicates that lignans in pumpkin seeds can play a vital role in the prevention and treatment of breast cancer. Pumpkin seeds are an excellent source of dietary fibre. A diet high in fibre can promote healthy digestion. A decreased incidence of heart failure, type 2 diabetes, and obesity is correlated with high-fibre foods. Chia seeds are unprocessed whole-grain foods. These tiny looking black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Due to its unique flavour, there are multiple ways by which these seeds can be included in your diet. • These tiny seeds are abundant sources of multiple nutrients ranging from fibre, protein, calcium, magnesium, manganese, etc. • Chia seeds contain high fibre content that provides satiety. It helps to lower caloric intake. It also aids in improving the digestive system by promoting gut health. • Studies show that chia seeds may be beneficial in lowering high blood pressure as well. Thereby, they indirectly reduce heart disease risk. • Regular consumption of chia seeds might also help improve UR bone health. The nutrients like calcium, phosphorus, magnesium and protein in them take care of bone health. • Chia seeds are proven to regulate blood sugar levels by improving insulin sensitivity. Any abrupt spikes in sugars can be avoided, and sugar levels can be stabilised. • Due to their ability to absorb liquids, chia seeds are used as a thickening agent and can thus be used as a vegetarian substitute for eggs in baked foods. Sound Sleep The high magnesium content in all the seeds helps in regulating healthy sleep. Magnesium helps release of gamma-Aminobutyric acid(GABA). GABA relaxes our nervous system which helps in inducing sleep. Packed with protein Flax seeds provide us with proteins like amino acids arginine, glutamic acid and aspartic acid. These compounds have shown significant results in lowering cholesterol levels, not letting cholesterol nest in the blood vessels, cardiac health, cancer prevention and suppresses tumour growths, just to name a few. Controls Blood Sugar Levels The amount of fibre present in the seeds slows the digestion process. This helps in reducing a sudden spike in blood sugar levels, which means it is safe for diabetics to consume. For Follicular Phase: (First 13–14 days of the menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive value Calories: 145 Carbs: 5.3 Protein: 5.7 Fats: 11.6 Fibre: 4 Ingredients Flax seeds: 1 cup Pumpkin seed: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method Step 1:
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and…
Bliss Ladoos: The Luteal Stage (15-28 Days Of Menstrual Cycle)
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds to cool down before you grind them into a fine powder. Step 2: In a mixing bowl, add the seed powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls just like ladoos. You can store them in an airtight container and eat one treat everyday as suggested. Aids in cramps and spasms The magnesium present in the sunflower seeds and sesame helps relax the blood vessels. The calcium in the body bonds with other compounds and results in blood vessel contractions. The usual muscle spasms and cramps are a signal to you that your magnesium levels in your body are low. Building blocks of UR body Sesame seeds are rich in vitamin B. The various versions of this vitamin helps in body metabolism, digestion, increase blood level, and more. If this vitamin is absent from the body, we are susceptible to health issues like anaemia, muscle weakness, muscle coordination, mouth ulcers and poor absorption of nutrients. Chia seeds help increase satiety and result in decreased calorie intake. This might be indirectly beneficial for weight loss. When chia seeds are coupled with healthy dietary and lifestyle changes, chia seeds can definitely help those wanting to watch their waist by regulating their meals and helping them stay satiated for a longer period. Did you know that sunflower seeds are technically a fruit of the sunflower plant? Sunflower seeds have an exceptionally high concentration of vitamin E and selenium. These compounds protect the cells of your body from free radical damage and protect you from several chronic diseases. Vitamin B1 (thiamine extract) and electrolytes in sunflower seeds can provide vast quantities of energy in the body to keep it agile and active.The magnesium content in the seeds help push toxins out of our body and detox naturally. Sesame seeds Contain high methionine and cysteine compounds that help with muscle and tissue growth in the body. Compounds like lignans, vitamin E and other antioxidants in sesame seeds can prevent plaque build-up in the arteries and protect you from fluctuating blood pressure. For Luteal Phase: (Second half of menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive Value Calories: 159.4 Carbs: 5.3 Protein: 5.8 Fats: 13.2 Fibre: 3.8 Ingredients Sunflower seeds: 1 cup Sesame seeds: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method: Step 1:
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds…
Crispy Bhindi With Roasted Peanuts
In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Ease: 4 Approximate cost: INR 70 Serving size: 2 Cooking time: 20 minutes Nutritive value Energy: 123 Kcal Carbs: 10 g Protein: 5.3 g Fat: 6.1 g Fibre: 5.2 g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: 1/2 teaspoon Okra cut round: 1 cup Salt as per taste Roasted peanuts: 1 tbsp Canola oil for air frying as per taste For the tadka Mustard seeds: ¼ tsp Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Salt as per taste Preparation Step 1: In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Step 2: Heat oil in a pan add the mustard seeds, Urad dal and cumin seeds and let them splutter add the dry red chili and curry leaves and fry for a minute Step 3: Add the bhindi/okra and roasted peanuts to the tadka and sauté for 2-3 minutes Serve hot! Okra is a nutritious veggie with many health benefits. It's rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. It may even have anticancer properties. One cup of okra only contains 33 calories, yet it has 10% of your daily-recommended levels of vitamin B6 and folic acid. It is also a good source of potassium and calcium and is high in antioxidants, fiber, and vitamin C. It is popularly used in dishes across the world and holds the title of being a superfood. Peanuts are an excellent source of plant-based protein. Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level. Peanuts are rich in monounsaturated and polyunsaturated fatty acids that lower heart disease risk. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer.
In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until…
Bhindi Fusion Salad
In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Ease: 2 Approximate cost: INR 80 Serving size: Cooking time: minutes Nutritive value Energy: 177 Kcal Carbs: 18 g Protein: 8.3g Fat:8.1 g Fibre: 5.2g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: ½ tsp Canola oil, for Air Frying Okra: 1 cup (cut lengthwise or round) Chopped basil Kosher salt or normal salt as per taste Thinly sliced small onion: ½ Cherry tomatoes: 4-5 (sliced into thin strips) Cilantro: 1/4 cup (coarsely chopped) Fresh lemon juice: 2 tbsp Roasted peanuts: 1 tbsp Preparation Step 1: In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Step 2: In a large bowl, gently toss the fried okra with onion, cherry tomato, turmeric, red chili powder and amchur powder. Step3: Add cilantro, two tablespoons of lemon juice, top it with crushed roasted peanuts and serve. Bhindi is packed with potassium, vitamin B, vitamin C , folic acid, and calcium. It is extremely low in calories and has a high dietary fibre. It was proposed that okra/bhindi helps control blood sugar levels in type 1 , type 2 and gestational diabetes. Polyphenols, including flavonoids and isoquercetin, and vitamins A and C are the major antioxidants in okra. Researchers also suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response. It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A.
In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until…
Food allergy VS sensitivity. Stock UR home with sensible foods for UR family
Imagine gorging on delicious dishes and enjoying the best of foods without a worry. Well, this can be a blessing for some and a curse for a few who have food allergies or intolerances. Even though having or dealing food allergies is considered normal, there are still a few setbacks like not knowing safe food substitutes. What if you could indulge in your favorite dishes and not be troubled by UR allergies. Here is a fab list of food substitutes which can help you beat food allergy woes. What Is A Food Allergy? There is a distinction between food intolerance and food allergy. Food sensitivity (bloat, nausea, stomach cramps) is an uncomfortable symptom of food. Nevertheless, the immune system is not active in this case. The difference between food allergies and food sensitivity or intolerance is the way UR body reacts to the allergens. Food allergy is when UR immune system causes the reaction. Ex Hives, anaphylaxis. Food sensitivity or Intolerance: Is triggered by the digestive system. Ex Nausea, vomiting, gas, stomach cramps, diarrhea. Food allergy reactions can vary from being extreme or mild. Most Importantly, “Listen to your Body”. When & How Do Allergies Set-In? Allergies can set in within a few minutes or two hours post ingestion and it also varies on the individuals immune system. If they have strong immunity, then they have more chances of warding off any infection or disease. But if you have strong immunity but if you are allergic to a specific food, then the severity and approach may vary. Signs & Symptoms Tingling Hives Swelling of lips, tongue and throat can lead to choking due to an airway blockage. The individual requires immediate medical attention if they are experiencing anaphylaxis. Wheezing Itchy skin or rashes Nasal congestion Throat tightness GI (Gastrointestinal) SYSTEM: Nausea vomiting, diarrhea. Cramps. Inflammation of the gut for example, Celiac and Crohn's disease. How Is A Food Allergy Diagnosed Allergy skin test Blood test—Ige antibody test for specific food allergen Spirometry—Lung function test Safe Substitutes For Different Food Allergens Allergens Substitutes Cow or buffalo milk Coconut milk, rice milk, cashew milk oat milk, or Almond Milk. Read the labels for hidden ingredients in small print. Eggs in baking Applesauce, baking powder, bananas and ground flax. Nuts/peanuts Toasted oats, sunflower and pumpkin seeds. Whole wheat flour Coconut flour and spelt flour Flour (Maida) Rice flour, almond flour and quinoa flour. Soya Ricotta cheese or Paneer Peanuts Sunflower or pumpkin seeds Citrus Applesauce and acidic white wine. Proteins That May Cause Food Allergies Protein Food Source Gliadin Component of gluten/wheat Glutenin Wheat protein Lactose Milk protein therefore lactose-free milk is available. Conalbumin Present in egg whites Calcium Caseinate Milk protein additive Arginine Kinase Enzyme Lectin Lentils and legumes. Things to Keep In Mind If You Have Food Allergies Always read the ingredient list on the food label. Maintain a food diary. Eliminate one food item in the diet. If no signs of allergies. May conclude that particular food may be the cause for the allergy. Don’t miss UR doctor’s appointments, whenever you have a doubt make sure to clear it with the help of a certified and trusted medical professional. Ask UR doctor and or Registered and Licensed Dietitian the right questions, starting from your daily food choices and lifestyle to get the best diet plan or food substitutes for you. Even though this method takes time, it is one of the most effective and can help you overcome food allergy woes. Lastly listen to your body’s response to allergic reactions.
Imagine gorging on delicious dishes and enjoying the best of foods without a worry. Well, this can be a blessing…
Let UR Skin Speak Volumes About UR Health
Let UR skin speak Volumes about your health Not everyone is blessed with beautiful or even close to flawless looking skin. With that being said, peer-pressure can also get the best of you, especially in a competitive atmosphere such as a meeting or party. U R what you eat and UR skin shows it. Water purifies UR skin by flushing out toxins, resulting in reduced inflammation and water retention You can also calculate how much water UR body needs by using this handy formula. UR weight (in kgs) X 0.033 = how much water you should be drinking in a day. Vitamin C-rich fruits like lemon, orange and pineapple help you maintain the integrity of UR skin’s texture and elasticity. The best part about vitamin C-rich fruits is you can eat them or even apply them directly on U R skin as a mask. Green tea is rich in antioxidants and is highly recommended for glowing skin. It is also known to remove toxins from your body and has an anti-inflammatory effect. Consume before 4pm. Place the used tea bags in the fridge so they can be used as an eye pack when UR eyes are tired or puffy. Almonds and walnuts are loaded with vitamin E and selenium, which protect your skin from harmful U.V. rays and boosts immunity. Zinc and selenium in nuts are excellent antidotes for acne. Use almond oil as a natural body moisturiser post UR shower and dab dry with a towel lightly. Sweet Potato is a superfood with excellent antioxidant properties in the form of beta-carotene, that converts into vitamin A which repairs UR skin cells. 2 Fab Sweet Potato Facepacks Facepack 1 To reduce oiliness Boil one or half a sweet potato. After the potato is completely boiled, mash it thoroughly. Add a tablespoon of honey and apply it on your face and wash it after five - ten minutes. Face pack 2 Reduce puffiness around UR eyes and lightens dark circles Cut sweet potato into two slices and place it on UR eyelids. Remove the slices after five to ten minutes. Flaxseeds are essential fatty acids (omega 3 fatty acids) that maintain the moisture of UR skin. A teaspoon of flaxseeds powder works wonders for anyone with dry skin or allergies. Beetroot is a colourful vegetable rich in beta carotene and phytonutrients that boost gut health and keeps your skin healthy. A small glass of beetroot juice can help purify UR blood making your skin look clear. Diet For Healthy Skin Early morning Hot water with lemon and honey or green tea Breakfast Oatmeal with almond powder + half apple+ almond milk and honey (optional) Mid morning snack Smoothie or fruit ( watermelon, papaya or apple) with green tea Lunch Carrot & tomato soup 2 rotis+ spinach daal with okra or carrot, peas or poriyal sabji and 1 curd or cucumber raita Evening snack- Sprout salad or raagi java Dinner – Spinach soup + fish and steamed veggies Pre bedtime snack- Apple or Buttermilk+ 1 tsp flaxseed powder Miracle drink for Skin - Skin Smoothie Prep 5 minutes Ingredients 1 tomato 1/4 beetroot 2 stalks coriander 1 tsp Chia seeds 1/2 tsp lemon juice Salt and pepper Preparation Wash all the ingredients Peel beetroot and cut it into small pieces Dice tomato and coriander finely Soak chia seeds for 20 minutes Blend all the ingredients and serve chilled Love the skin U R in by trying our customised diet plans and get healthy and radiant skin.
Let UR skin speak Volumes about your health Not everyone is blessed with beautiful or even close to flawless looking…