5 Tips For Anyone Struggling To Lose Weight
Weight issues are not only dietary or due to lack of physical activity but many times it could also be an underlying hormonal issue, a strong hereditary, clinical health issues or poor lifestyle such as stress or maybe lots of work travel. The only way you can combat weight issues is by working on these hidden issues and by knowing you need to make a change by prioritizing UR health. As a nutrition expert, what would you suggest or advise anyone who is battling to lose weight? Accepting you need to change is the essential thing in your nutritional journey. One needs to think of a diet as a lifestyle and not a 3-month summer package or 4 session monsoon package with nutritionists. You will definitely see results but you won’t be able to keep up with it eventually. Believe that you can change that you can become healthy and reach your targets. Don’t rush and be very hard on UR self. Learning to eat right and losing weight is a journey. So be open to a change and keep following UR nutritionist’s advice. Create a lifestyle to support this. Healthy lifestyle changes help enhance your results, boost confidence and help you sustain your results while being guided by your nutritionist, fitness trainer or a therapist. Stay motivated because this won’t be easy. Invest in yourself, stay determined, look at the larger picture and that might help you stay motivated. Even though it may take time to get where you want to be, it is best to follow the advice given by UR nutritionist and trainer. Be compliant as this will help you & UR nutritionist understand UR body and help you make UR goals a reality.
Weight issues are not only dietary or due to lack of physical activity but many times it could also be…
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…
What Is Better, Being fit or thin? Know more.
"Fitness is not a destination but a lifestyle." When we look at ourselves in the mirror, what is it that we lookout for – a thin, slender body or a fit one? Do we set weight goals or fitness goals? I am sure we have that one friend or relative we are jealous of – the skinny one who eats anything and everything, doesn't sweat it out in the gym or exercise and still boasts that thin body!! But have you ever asked if he/she is fit?? Being thin and being in shape are two very different things. The most archaic way of assessing our body mass index (BMI) and our waist to hip ratio (WHR) can give an inkling about our health but not the full picture. So coming back to the million-dollar question – "What is a fit body??" Fitness is an amalgamation of – The right body composition (our muscle to fat ratio) Body's strength and flexibility Cardiovascular fitness (our heart and lung function) Muscle power and endurance Fitness comes with the right balance of nutrition, exercise and rest – followed as a lifestyle and not just for an interim period. To help you get fitter, we have a few simple strategies that can take you closer to UR fitness goal – Stay Active: Research has shown that lean but inactive people have a higher chance of developing metabolic conditions like high cholesterol, diabetes and hypertension v/s slightly overweight but physically active individual. Hey don't get us wrong here – we are not saying it's OK to be overweight, but it's NOT OK to be physically inactive! Exercise keeps our hormone levels and blood sugar in check. It balances the good and bad cholesterol in our blood and also reduces the free radical damage. Regular physical activity gives strength and helps in muscle building, increasing our endurance and muscle power. If you notice we have used the word "regular" several times – it's not due to the lack of vocabulary but to emphasize that consistency is more important than intensity! Burn fat, not muscle: Work on building UR muscle weight and losing the fat. Hence don't look at the scale as a validation of fitness. Muscles are the active part of our body while the fat contributes to the sluggish, lazy weight. When we lose muscles and not fat (this is most common when doing crash diets and little to no exercise) – we land up with lower muscle weight mass than what we had started with, in turn leading to the classic bounce-back of weight soon after. But when we work towards skimming off the fat from our body (this can only be achieved with the right combination of protein, fats, carbs and regular exercise) – our metabolism increases leading to slower weight loss, maybe yes. But knocking off the fat and preserving the muscle, leaving us with better body composition and fitness levels. Fuel UR body with the right nutrition: Fad diets that make you eliminate food groups or starve for long durations – diets low in carbs and proteins only lead to muscle loss, not FAT. Our bodies need the right kind of fuel to sustain and get healthy and fit. Keep the carbohydrate load low and choose the right type of carbs (complex carbs – millets, high fibre grains; simple carbs & sugar from natural sources – fruits, dry fruits and jaggery v/s white sugar & processed sweets). Proteins (amino acids) are the building blocks of our muscles. We need to have enough protein to fuel our muscles and increase the body's metabolic rate. Here we would like to throw light upon another vital thing about protein – when to have it is critical. And not just for the active exercising ones but all of us! Hydrating our muscles with fast-absorbing proteins (whey from paneer and whey protein isolates; eggs). Pre and post-workout help maintain our muscle mass, adding on that glass of protein-rich smoothie first thing in the morning boost UR metabolism. Eating a pulse chaat or a nut bar as an evening snack replenishes our mineral stores. You may ask – is this too much protein?? NO – sadly our Indian diets are inferior in protein and consciously adding on these protein rice sources only give us the energy our muscles need. Fats are vital for the absorption of many vitamins and give our muscles the lubrication it needs. However, it's essential to include only healthy fats in our diet (nuts, avocados, ghee, coconut oil, nut butter, groundnut oil, extra virgin olive oil). Sleep & rest: Last but not least – rest and sleep are the missing links to UR fitness puzzles. Ever noticed that the night you have not slept well and when you go for UR morning run UR body cramps more or tires faster than usual!! Working out when fatigued will give you NO positive results but put you at risk for more muscle or bone injuries and tears. So rest up and relax when tired. Rome was not built in a day, and fitness is not something we can achieve overnight – it takes a bit of discipline and consistency. So go on and Get fit, not just thin!!!!
“Fitness is not a destination but a lifestyle.” When we look at ourselves in the mirror, what is it that…
The Protein Bubble
In a time where information is a click away, we find ourselves drowning with a little too much of it, especially when it comes to food, fitness and nutrition. And protein seems to be in the centre of it all. Let's help you cut through the clutter and clear the fog a bit! 20% of our body is made up of protein. But the body doesn't store this protein, and it needs to be replenished each day through our diet. The most frequently asked question is – Am I having enough protein or am I taking in too much? More often than not, it's always the first one we need to look out for. Indian vegetarian diets are equally excellent sources of amino acids and proteins, BUT that is if we have it in the right combinations and portions. To make pulses complete we need to combine it with cereals or nuts, for example, dal chawal, hummus and pita or corn tortillas with beans gives you the complete protein and all the essential amino acids UR body needs. But most people on carb-free diets lose out on the essential proteins that the body needs. "I've got 99 problems And protein ain't one!" As the Simple saying goes … let lack of protein not be a UR problem, and this is how you can tell if it is. Amino acids are the building blocks of protein. Each of these signs is associated with an essential amino acid/s deficiency. 1. Unexplained hunger and increased appetite: the craving that something sweet at night or increased munching in between meals? Blame it on the amino acids – tryptophan and phenylalanine! Believe it not when our bodies are protein deficient, they respond by making us feel hungrier than usual, leading to an increase in caloric intake and sugar cravings. 2. Low immunity: Falling sick too often, runny nose, regular headaches? Lysine, histidine and Isoleucine are the amino acids that boost our immunity and protect our bodies from viruses—deficiency of these compromises our body's ability to fight off infections. 3. Losing muscle mass, weakness & fatigue: when "dieting" we often get super excited to see those kilos coming off too quickly. One week of reducing protein from our diet can lead to a loss in muscle weight, affects our posture and movement. Branched-chain Amino acids (BCAA) - valine, leucine and Isoleucine stimulate our muscle growth and regeneration. They also release energy that helps in protein synthesis and muscle repair. That's why we must rehydrate our muscle with protein pre & post workouts. Did you know that sore muscles and unusual aches, and joint pains are one of the 1st signs of low protein? BCAA's not only regulate UR blood sugar but also help in wound healing. 4. Hair fall, brittle nails & ageing skin: Our hair, nails and skin are made up of proteins like elastin, collagen and keratin. The amino acid threonine is a principal part of collagen and elastin. Methionine plays its part in detoxification and tissue growth. When our body is running low on protein, our hair loses its lustrous volume, the skin doesn't feel like a taunt and young, and our nails are much softer and brittle. Want that glowing skin with thick healthy hair? Add some more protein in UR diet. 5. Mood swings and lack of sleep: we all blame our mood swings on fluctuating hormones. There is some truth there, but did you ever think that proteins play a role in hormone levels and energy production? Tryptophan is linked to drowsiness and helps in production of serotonin, which regulates our appetite, sleep and mood. Histidine, another essential amino acid controls our digestion, sexual function and sleep-wake cycles. *Fun Fact: How many of us have had our grandmother tell us - Have "Haldi wala doodh" before bedtime?" There is more science than love behind this – casein a milk protein is a slow-digesting protein, best had before bed as it keeps you stocked up while sleeping and slowly releases protein into the body. So my friend, "When life gives you lemons, You ask for something higher in protein!"
In a time where information is a click away, we find ourselves drowning with a little too much of it,…
Flatten UR Bloated Stomach
Most times we enjoy a late-night binge while watching television without even realising how much we are eating! When you indulge in sugary and fatty foods mindlessly, indigestion takes place, which in turn causes bloating. This is a message UR body is trying to convey to you that there is an imbalance between the good and bad bacteria in your gut. Anti bloat foods Ginger Ginger has anti-bacterial properties that act as a natural antibiotic and flushes harmful bacteria that irritate the tummy in the form of gas. A piece of ginger in tea or hot water can work its magic! Fennel seeds Fennel seeds (Saunf) is a miracle herb, rich in compounds that have excellent anti-inflammatory properties that reduce bloating and trapped gas.Drink a glass of saunf water soaked overnight, first thing in the morning. Lemon water Lemon water is abundant in citrus juices that stimulate the gastric juices in UR stomach and ease the digestion process. Lemon contains vitamin C, which builds immunity and boosts collagen growth. Lemon water also helps you to get rid of toxins and improves UR metabolism. Papaya Papaya is abundant in digestive enzymes (papain). This exceptional fruit helps in breaking down hard and undigested proteins which cause gas. This is probably why raw papaya is used to tenderise meat. About 75-100 grams of papaya can be eaten as a mid morning snack or as your breakfast. But in case UR pregnant, avoid papaya Natural spices Natural Spices like black pepper, cardamom; coriander and basil have a flavourful taste, are healthy and simplify the digestive process. They can be consumed individually in a tea or can be added as flavour agents. Yoghurt Yoghurt is the perfect remedy for frequent episodes of gas and bloating due to its rich probiotic properties. Two tiny cups consumed daily or a glass of buttermilk can help in dealing with harmful bacteria. Daily consumption of two cups of curd or a glass of buttermilk will help in removing the harmful bacteria from your stomach. Post meal digestive mix Made from the finest natural ingredients, this after meal digestive mix helps in the digestion process. Ingredients 1 tsp. mint powder 1 tsp. ajwain 1 tsp. black jeera Preparation One teaspoon of equal parts of mint powder, ajwain and black jeera. It is best to avoid drinking water right after your meals. You can drink water 30 mins after your breakfast, lunchor dinner. Yoga poses to get rid of gas Apanasana How to do it Lie down flat on the ground Slowly inhale while you place your hands on your knees Exhale and hug/bring your knees to your chest Rock your knees from side-to-side to extend your stretch Resume this position for five-eight breaths and then release your knees Balasana (Child pose) How to do it Sit on your knees with your legs spread, so there is adequate gap in-between Now slowly lean forward and stretch your arms in front of you Make sure to keep your back straight, whileyour forehead is touching the floor Hold this position for five breaths or more Setu Bandha Sarvangasana (Inverted back bending asana) How to do it Lie down on your back with your knees bent Keep your feet hip-distance apart Now place your arms along your sides (palms facing up) and keep your feet flat on the floor Gently lift your hips while you stretch your chest, neck, shoulders and spine Hold this pose for at least five breaths Therapeutic water to prevent gas formation Drinking this magical water helps in preventing gas formation. Ingredient 2 litres water 2 tsp. ginger juice 5 basil leaves Pinch of ajwain Preparation Mix 2 liters water with 2 tbsp. ginger juice, 5 basil leaves and a pinch of ajwain. Some smells determine whether the food you’ve eaten has been digested or not. Did you know that the unpleasant smell of gas is usually caused due to the bacteria present in UR large intestine? UR intestine releases gases that contain sulphur which is responsible for the nasty smell.Most foods contain fibre that is soluble and insoluble. Soluble fibres quickly dissolve in water and become gel-like in the gut. Soluble fibre is present in oat bran, beans, peas and most fruits before it enters UR large intestine, triggering gas. To avoid gas from forming avoid eating foods or drinks that give you more gas. Foods that trigger gas Soluble fibre found in beans, oat bran, peas and most fruits Soluble fibre found in wheat bran and some vegetables Lactose found in dairy products suchas cheese and ice cream Sorbitol found in fruits like apples, pears and prunes Starchy foods like potatoes, pasta, noodles, wheat etc. Cruciferous vegetables like cauliflower, cabbage, and broccoli contain raffinose a sugar that remains undigested until fermented by gut bacteria. This can produce gas and, in turn cause bloating. Fried and oily food Fruits eaten after meals tend to ferment due to the slow digestion process Get the best customised diet plan by contacting our nutritionists today!
Most times we enjoy a late-night binge while watching television without even realising how much we are eating! When you…
Quick bites to whip up under 10 minutes
1. Know why and when you have hungry pangs Eating at night can be triggered by habit or boredom. It becomes a habit as we tend to use food as a tool to deal with our feelings like sorrow, anxiety, rage, or frustration. These feelings are symptoms of depression and sleeping difficulties, which can also lead to obesity and obesity-related issues. 2. Plan UR meals Planning UR meals and eating healthy snacks decreases UR cravings, avoids distractions and keeps your hunger at bay. 3. De-stress Anxiety and stress trigger us to binge eat as a solution to our negative emotions. Research states that relaxation techniques like breathing exercises, meditation, hot baths, yoga, or stretching can help you control these trigger points. 4. Eat regularly When hungry, we are likely to make bad food decisions and swallow high-fat, high-sugar junk foods. Eating regularly as per the suggestion of UR nutritionist manages your appetite. 5. Keep junk food away If you can't see it, you can't eat it! Replacing junk food with foods like fruits, berries, simple yoghurt and cottage cheese helps you stay healthy and promotes sleep. All-Time Favourite Midnight Snacks 1. Milk & whole-grain cereals (cornflakes, oatmeal or bran flakes) keep you full and induces sleep. Make sure that the whole-grain cereals are in their original form and not sugar coated or flavoured. 2. Apple or banana elevate mood with its natural content of sugar and keeps you satiated. 3. Almonds, walnuts and pistachios regulate the sleep/wake cycle of our body. Eating a handful of these nuts will put you right to sleep. 4. Turmeric milk or buttermilk are great substitutes for sugary drinks like cola and sugary drinks. Drinking a glass of turmeric milk or buttermilk helps you stay full and slashes the chances of midnight binges. Healthy Options For Sweet Cravings Homemade banana ice cream Orange carrot cupcake Healthy Options For Savoury Cravings Upma Phool Makhana Mix
1. Know why and when you have hungry pangs Eating at night can be triggered by habit or boredom. It…
How To Preserve Fruits, Veggies, Grains & Pulses During Monsoon
Monsoon is one of the best seasons of the year, especially in India. The Earth is in full effect, lush and green, making the monsoon season even more charming, fun and enjoyable. While the country enjoys the weather during COVID-19 with precaution, we should also be a bit mindful about what we eat and how we store our food during monsoon! Every monsoon brings the possibilities of food getting spoilt or contaminated quite easily. This is only because of the weather and temperature fluctuating from being hot or humid, which can fasten the growth in disease-causing microorganisms. However, with proper preservation and storage techniques, you can keep your food items fresh for long. Where Should You Start? The kitchen especially should be kept hygienic to avoid any chances of microbial contamination during the process of food preparation. Cooked food items should always be kept covered and away from raw food items where they are most likely to be contaminated with microorganisms. Best Way To Preserve Different Food Items Baked products such as cakes, pastries and other confectionery items are easily susceptible to spoilage by moulds. So, make sure not to keep these food items exposed to the moist air for long periods. Keep these in airtight containers and consume as soon as they are out of their sealed ait-tight containers. Dairy products are vulnerable to contamination and spoilage by microorganisms in hot and humid weather. All dairy products should be appropriately pasteurized. So, keep cheese refrigerated always. Vegetables and fruits You can wash and wrap them in cloth mesh bags to maintain their freshness or freeze them in airtight containers for later-use. Fruits should always be stored in refrigerators. Do not keep cut fruits, even in the fridge; consume fruits as soon as they are cut. Similarly, fruit juices should also be consumed fresh and not stored for later consumption. In the refrigerator, the cooked food should be kept on the upper shelves while raw food should be kept on the lower shelves. Grains and pulses Should always be kept away from moisture as much as possible. Store these items in airtight containers to increase their shelf life. Another way is to dry roast grains and pulses or maybe microwave them for 2-3 minutes before storing. However, put them in containers only after they have cooled down. Pulses that can be sprouted like kidney beans, chickpeas, and Kabuli chana should be stored in the refrigerator. Addition of little boric powder keeps the pulses dry. However, wash them thoroughly before each use to remove all traces of boric powder. Spices should be stored in the refrigerator placed in airtight containers. Bay leaves can be added to whole spices like cardamom, black pepper, cumin seeds and coriander seeds. Salt and sugar - To keep salt dry, put a few grains of rice in its container as these will absorb any excess moisture. To prevent sugar from becoming lumpy, add some cloves in the box. By just being a little careful in storing food correctly, we can prevent food from being wasted this monsoon season.
Monsoon is one of the best seasons of the year, especially in India. The Earth is in full effect, lush…
5 Ways To Deal With Food Allergies
A food allergy generally occurs when the body's immune system triggers an abnormal response to the food we have consumed. Even though there isn't a cure for food allergies, there are some precautions which we can take to ensure we don't compromise our well-being. Read Every Food Label Reading every food label may sound like a cumbersome task, but it is highly imperative for you so you can avoid any unnecessary allergic reactions. Did you know that there are at least 160 foods that can lead to allergic reactions in those with food allergies? The eight most common allergenic foods that account for 90 per cent of all food reactions are: Eggs Milk Fish Shellfish Tree nuts Peanuts Soybean Wheat Any of these eight foods, or ingredients derived from them, is designated as a "major food allergen." These food allergens can be identified on food labels in one of these three ways; 1.Ingredient name For example, the allergen name "milk" may be included in the ingredient name "buttermilk." Following the ingredient name The food allergen may appear right after the ingredient, like "whey (milk)," "lecithin (soy)," and "flour (wheat)." After the ingredients list A "contains" statement which may appear next to the list of ingredients, such as "contains milk, soy, and wheat." The FALCPA's labelling requirements only apply to certain foods that may contain an allergen and not to the major food allergens due to cross-contact while it is being manufactured. Warning labels which indicate that the product "may have been prepared in a facility that also uses nuts" or "might contain traces of nuts" is voluntary. Always be mindful and cautious when UR grocery shopping as you may end up buying products without labels — like as a pastry or a cake from a patisserie. Cross contact or contamination Anyone who has a food allergy should be cautious of mixing utensils or cooking food using the same pots and pans, which may contain the food allergens that can trigger an allergic reaction. Purge UR kitchen. Get rid of all products that you can't eat from UR refrigerator, freezer and pantry. Clean all UR cooking utensils, cookware, stovetop, microwave and oven with soap and water. Organize and separate food prep areas in UR kitchen and in case UR sharing a kitchen with roommates or other family members who eat foods that you can't. Cook allergy-safe foods first if UR cooking multiple dishes. Cover allergy-safe foods to prevent them from being spluttered with unsafe foods. Always wash UR hands with soap and water whenever you have handled or come in close contact with a food allergen. Soap and water and commercial wipes will eliminate food allergens, but water alone or sanitizing gels won't. Sanitise surfaces, tables and counters with soap and water after cooking every meal to avoid contamination. Never share food to ensure that cross-contact does not occur. Be Aware Of All The Symptoms If you are someone you may know has food allergies, you should be aware of every allergic reaction which can affect the body. Skin: Itching, hives, redness, rashes, red bumps and swelling under the skin Eyes: Teary-eyed, swelling around UR eyes and redness Upper respiratory: Run nose, nasal congestion, sneezing, hoarseness, itching and dry cough Lower respiratory: Tightness in chest, wheezing, breathlessness and cough Mouth: Swelling of tongue, palate, lips and itching Gastrointestinal: Reflux, nausea, vomiting, diarrhoea, bloody stool and abdominal pain Cardiovascular: Slow or rapid heartbeat, dizziness, low blood pressure, loss of consciousness and fainting Other: Uterine contractions Symptoms of anaphylaxis can be a challenge to recognize. If you're experiencing any one of the three conditions listed below within minutes to several hours after food exposure, you are likely facing an anaphylactic episode: Any signs or symptoms that involve and affect UR face, nose, mouth, or gastrointestinal tract, impaired breathing, or a drop in blood pressure, confusion, or loss of consciousness. Two or more of the following symptoms such as; hives, itchiness, tongue or lip swelling, breathing difficulties, a drop in blood pressure, stomach cramps, or vomiting. Blood pressure drop, which can lead to fatigue and fainting. Anaphylaxis can occur as: a single reaction that improves with or without treatment after exposure to allergic food; two results that occur between 8 and 72 hours apart; or a long-lasting response that may continue for hours or even for a few days. An intramuscular injection of epinephrine should be used as soon as possible to treat an anaphylactic reaction after it occurs. Always Prepare Yourself For An Emergency It would be best if you were prepared in case of an emergency. Always carry your auto-injector with you to avoid any fatal situations. Consult UR doctor and understand what safety protocols you, UR family, friends, colleagues and others need to do if UR unable to tend to yourself during an emergency. Never miss any doctor consultations as this will help you stay safe, healthy and out of harm's way. Learn How To Use An Auto-Injector Epinephrine (also known as adrenaline) may be used to treat anaphylaxis. Epinephrine works better when injected within minutes of an allergic reaction and prevents swelling of the throat, reduced respiration and low blood pressure quickly. It is crucial that you, UR relatives, teachers or colleagues know how to use an auto-injector with epinephrine and there is no delay in administering the medicine. A delay in applying the auto-injector can turn out to be fatal and even death in some cases due to anaphylaxis within 30-60 minutes. Always make sure UR carrying UR auto-injector with you at all times whether UR outdoors or in UR home. One should use their auto-injector immediately if they have the following symptoms: Difficulty breathing Trouble swallowing Tightness in throat Coughing Weak pulse Rashes, hives or swelling of the skin Vomiting, diarrhoea or abdominal pain Once you have administered the auto-injector call for medical help and inform them of UR loved one's specific food allergy so they can avail the right treatment on time.
A food allergy generally occurs when the body’s immune system triggers an abnormal response to the food we have consumed….