Diwali since our childhood has been known to be the time of the year of grand celebration. We all wait eagerly for this time of the year to enjoy all typed of food, sweets and bundles of joy.
However, if we dont take proper measure, just few days of over eating and over indugence in incorrect eating pattern can lead to health issues.
If you have been on the path of improving your health or losing weight, your months of hardwork can get all washed away in this diwali week.
But, unlike other strict diet plans, I will not ask you to sacrifice and eat nothing. Its the festive season after all. We all deserve to push back a little and enjoy.
Following my next 10 steps, you can ensure that your health remains intact and at the same time enjoy all the delicacies of Diwali.
1 Eat everything, but in very controlled portion size.
2 Make your own mithai at home using organic and healthy ingredients.
3 Drink lots and lots of water.
4 If you have had 1 meal full of oily and sweet products, ensure the rest of your meals are light and healthy.
5 If you are going to someone's house, fill your stomach with healthy fruits before going. Dont show up empty stomach.
6 limit sweet intake by 1 small bite or piece to satisfy tummy and mind.
7 Prefer dry fruits over fried food.
8 Stop consuming food post 10pm. Say no to over night snacking.
9 Make sure to have good breakfast it prevent over eating in the later part of the day.
10 Ensure you at least have a basic cardio routine, at least once a day.
Outbreak of COVID - 19 has created a lot of panic in every individual.
Everyone is doing their little bit to prevent and protect them from COVID - 19
Along with personal hygiene, food also plays an important role to boost immunity and protect our respiratory tract from infections.
Make Sure to follow few tips mention below in daily routine to boost your immunity, till we have a vaccine for the novel Coronavirus staying healthy is the best way to prevent an infection.
1. Hydrate your self well - Include Lemon Water, Coconut Water, Thin Buttermilk. Water Hydration helps to oxygenate your cells.,which helps them guard your body against infection.
2. Magic Of Indian Spice: We are blessed with certain spice that helps in boosting immune system.
Haldi : Add in food or make a shot with some black pepper, lime juice and spoonful of honey or coconut water and drink like a shot or Drink Haldi Tulsi Milk.
Jeera : Another Magic spice add in curd or buttermilk or in soup helps in fight against bacteria and lungs infection.
Holy Tulsi : Adding in cup of Tea or eating raw or add in infused water will help in improving digestion and help with RESPIRATORY (Lunge)Infection.
Neem : Add in dal or crush and have once a day this will help in purifying the blood from harmful toxins .
3. Probiotics: Include dahi, ButterMilk, Curd Rice, Dahi Raita with jeera added, Jeera mint Buttermilk in diet which in turn has beneficial impact on immunity and respiratory infection.
4. Vitamins Loading : One fruit a day keep CoViD-19 away. Stock your kitchen with Fruits like Orange, Apple, strawberries, Pear, Amla and Pomegranate.
5. Nuts For Life : Handful of Almonds, Walnuts have omega-3, Vitamin E and antioxidant which will fight against respiratory illness and keep you healthy.
UTI is mostly seen in Women because of their shorter urethras which leads to quick bacteria access to bladder.
Following are the symptoms of UTI
- Burning feeling when you urinate.
- Frequent and Intense urge to urinate.
- Pain or pressure in your back or lower abdomen.
- Cloudy, dark, bloody, or strange-smelling urine.
- Feeling tired or shaky constantly.
- Fever or chills (a sign that the infection might have reached your kidneys).
Follow these basic 5 steps and say bye to your issue.
1) Fill your body with Plenty of Water
This helps in flushing away bacteria from body.
2) Consume Jeera (Cumin Seeds)
Jeera has antibacterial property. Having Jeera powder or water helps in flushing out bacteria from body.
How to Consume?
Take 2 Tsp Jeera soak in water for 2 hours - Bubble boil and drink water throughout the day.
Or 1 tsp Jeera powder with warm water on waking up and at bed time.
3)Green Tea
Green tea contains tons of catechins, a powerful antioxidant that helps to fight UTI infection.
Drink 2 to 3 cups of green tea per day to prevent and help fight UTI.
4)Add Vitamin C to your Diet
Vitamin C from food helps in decreasing Bacterial growth and helps in recovering UTI.
Include : Amla , Orange , Kiwi , Cranberries , Brussel Sprouts ,muskmelon , papaya , Guava.
5) Apple Cider Vinegar
Apple cider vinegar is a rich source of enzymes, potassium and other useful minerals that prevent the bacteria that cause UTIs from multiplying or growing.
Those suffering from UTIs can use apple cider vinegar as natural antibiotic to treat UTI.
How to Consume?
Add two tablespoons of apple cider vinegar to a glass of water. You can also add lemon juice and sweeten with honey. Mix it well.
Drink this two times a day for a few days.
We as clinical nutritionists always make effort to tell people that how important it is to take nutrition guidance from the correct source.
I am writing this blog inorder to make people aware of quacks who are roaming in the open market freely with 3-6 months course.
Nutrition is not only about high protein, low carb or low fat but it is much more than that. Diet and its food preference change with different clinical conditions.
Would like to share an experience with all of you.
Patient and her relatives visited us for consultation.
Background before our consultation : 27 year old lady client, 35 week gestation with high sugar, high urine sugars and high ketone in urine and already gain 30 kg weight in 35 week of pregnancy.
Now comes my role where I ask about her diet and our conversation begins.
Me : I would like to know your Diet recall so that I can guide you to control your sugars which in turn will help you in smooth and easy delivery.
Client's Husband - I don’t need diet as I am a nutrtionist and I am taking care of her diet.
So please take her history and send to Doctor.
Me (In my mind) - Yes I can see how much care you have taken. That is the reason of her 30 kg weight gain (Normal weight gain in pregnancy is 12 kg).
Client's Husband : I know you will give me high protein and low calories so not needed. I have more knowledge than you.
Client's Husband Qualification : 6 Month nutrition course and he was a gym trainer.
Me : Fine.
Before we end I would like to tell you that the diet you are prescribing may be good for normal individual but not best for your wife whose sugars are at par and to control we need calorie control and good calculated carbs and protein. Making her eat by 6:00 pm will not solve her high sugar problem and looking at her sugar reports insulin will start so food requirement changes with type of insulin. But still you feel you are doing the best job. I would not like to interefere and you can continue to guide your wife. Best Of Luck.
Moral of the Story : These quacks can be dangerous to their on family members than to surroundings.
P.s : Look for qualification of Dietitian before visiting her.
She can be Either BSC, PG, MSC, Phd in clincial nutrition or Registered Dietitian.
Yes !! You read it right ... Diet Fatigue is one of the fastest developing tendencies these days.
We always hear people complain about their experiencing body fatigue. The reason may be either a vitamin deficiency or metabolic disorder. But the real question which we need to tackle, is, What is Diet Fatigue?
When people try dieting to lose weight and eventually stop their diet, they end up gaining back all of their lost weight. This makes them hate dieting and ultimately leading themselves to Diet Fatigue.
In the current times, when all the information of the world are at our fingertips, we can just google and listen a lot about food, diet and its effect on the body (Sadly It is misleading)
In our race to strike a celebrity body or Ideal body ..people blindly follow a different diet without consulting qualified professionals. Such Fad diets ( Diet Which has no science behind ) do help in losing weight mostly but weight loss is not permanent and a person can gain back all the lost weight along with additional extra kilos on stopping the diet.
Most people participate in a lot of diet marathon in order to lose weight faster and this race leads them to become a victim of Diet Fatigue. Sadly these people are unaware of what is happening to their body and ultimately they start hating diet.
Moral of the Story : In order to prevent Diet Fatigue, go to a Qualified nutritionist who will help you plan a life-changing diet which will bring you to your desired weight without compromising on your health.
When you breastfeed your baby, your body releases a big dose of hormones. Oxytocin, or the “bonding” hormone as it’s commonly known, sends a feeling of relaxation.
- Religiously Breast milk for first six month because milk contains all the vitamins and nutrients needed for the first six months of your baby’s life, along with disease-fighting substances designed to protect your little one.
- Breast milk is proven to help protect your baby from developing allergies and helps to reduce the risk of infection.
- According to American Academy of Pediatrics BreastMilk contains antibodies hence babies have 50-95 percent less infection compare to non breastfeed babies.
- Its easy to loose weight during lactating because when you breastfeed you burn 300-600 kcals a day.
- Right eating at right time will give you right health and weight loss at the same time.
Are you throwing away water after boiling vegetable? After reading this you will not repeat the mistake.
When you boil the vegetable Water-soluble vitamins like vitA, B and C get leached out in water and what remains in the vegetable is fibre.
Now you will be thinking where will I use this vegetable water?
You can use this water in many ways, such as -
1 Add Vegetable stock to Roti flour while making a dough and this will enhance vitamin content off flour and Healthy for children who don't like vegetables and are missing on vitamins.
2 Add vegetable stock while making gravy vegetables or add it to Rawa or Besan chilla better to make it vitamin rich.
How to Make vegetable stock?
Take carrot, celery, onion, dudhi & tomato. Add cinnamon & salt. Boil strain and store in a container and refrigerate it.
What happen to oil when you do frying ?
Chemical structure of oil gets change and resusing oil leads to transfat and free radicals formation.
What happens when you resuse frying oil.
Reusing of Oil creates free radicals which in turn get attached to healthy cells and lead to diseases.
This Free radicals can cause cancer and can also increase bad cholesterol (LdL) leading to blocking of arteries.
Reusing oil also causes risk of :
1)Acidity
2)Alzheimer or Parkinson Diseases
3)Irritating Throat
4)Heart Diseases
How to Minimise Reuse of Frying oil
Use very little oil for frying so it get used and very small amount get waste
Which oil can resist high temperature frying
Sunflower, Ricebran , Groundnut
Avoid Olive oil for frying as it turns rancid at high temperature.
What happen to oil when you do frying ?
Chemical structure of oil gets change and resusing oil leads to transfat and free radicals formation.
What happens when you resuse frying oil.
Reusing of Oil creates free radicals which in turn get attached to healthy cells and lead to diseases.
This Free radicals can cause cancer and can also increase bad cholesterol (LdL) leading to blocking of arteries.
Reusing oil also causes risk of :
1)Acidity
2)Alzheimer or Parkinson Diseases
3)Irritating Throat
4)Heart Diseases
How to Minimise Reuse of Frying oil
Use very little oil for frying so it get used and very small amount get waste
Which oil can resist high temperature frying
Sunflower, Ricebran , Groundnut
Avoid Olive oil for frying as it turns rancid at high temperature.