In  On 26 July 2018

What is diet? Diet is the amount of food consumed by an organism. It means intake of specific nutrients for health management. Every individual has his/her own choice of diet habits either based on one’s own choice or religious concern. Nutrition intake includes minerals, vitamins, carbohydrates, fats and proteins. Dietary habits play a vital role in determining the quality of life lead by a person and health. A particular diet may be choosen from keto, paleo, vegan, gluten free according to our requirements like weight loss or weight gain. Diet usually effects the fat level in the body. It mainly helps to provide an optimal health to our body.     Types of diet: There are mainly eight types.   Low-Carbohydrate Diet This diet revolves around eating food items having low in carbohydrate like meat, fish, pulse, legumes  and other high protein items cutting sugars, pasta etc. Protein consumption is stressed in this diet.   Low-Calorie Diet It is a regular diet in which the excess fat in the body is reduced by using excess fat in our body for the production of calories to get energy. I know it sounds complicated but your dietician knows how to execute it.   Vegetarian Diet A vegetarian diet consists of no meat. It only includes plant products . It is again classified into four sub diets- Lacto  No eggs and meat but can take yoghurt and other dairy products Ovo Same as lacto but no dairy products except eggs. Ovo-lacto  Combination of both lacto and ovo. Vegan  No meat and animals products including dairy products.   4. Crash Diet It is a diet where no food or liquids are consumed.   5. Detox Diet It is diet where only juices and healthy foods are consumed.   6. Liquid Diet It is a diet where no solid foods can be consumed. Only Liquids like chicken broth, juices and nutritional liquids can be taken in.   7. Gluten-Free Diet It is a diet where protein consumption is completely prohibited. It excludes intake of wheat, rye etc.   8. Paleolithic Diet Also known as the cave-man diet, includes consumption of food available only in the Paleolithic era like raw food and millets etc.   The four important types of  diets are 1. Keto, 2. Paleo, 3. Gluten-free and 4. Vegan.   Keto diet:  keto is a low carb diet where ketones in the liver are used to produce energy. It is also known as “low carb high fat diet”. Since the intake of carbs get lower the body goes into a state called “ketosis” so to recover this state ketones are produced by the fats breakage from the liver. The end goal of this diet is to force our body to reduce the fat content in the liver; this is also done through starvation of carbs over calories. Decreased ketone levels help to reduce weight, increase of physical and mental performance and better health. Keto includes intake of meat, leafy vegetables, ground vegetables like cauliflower, spinach, butter and cheese hard, avocado etc. Consumption of grains like wheat, corn, rice ,sugars, fruits like apples, oranges etc, tubers like yam, potato etc.   Paleo diet:   Also known as “cave-man diet”. It includes eating of food available during the paleothic era that is during the cave man when they first roamed around the planets millions of years ago. In this diet high-fat food and processed foods are eliminated. Usually fruits, vegetables having high vitamins are eaten resulting in weight loss. No nuts and seeds are allowed during this diet. Starters need to exercise on a daily basis for better results in this diet.           Vegan   Vegan is a person who has no animal products in his/her diet. Animal products include dairy products like meat, eggs, milk, butter, cheese etc. Person following this diet is termed under veganism. Vegans usually don’t consume foods containing aminal products too like cake, cookies etc.   Gluten-free   Gluten-free diet is a diet excluding protein. Usually gluten is found in grains like wheat, rye, barley and their crossovers. Benefits are good health, increased energy with weight loss. Removing gluten changes intake of fiber, vitamins and some other nutrients. Usually fruits and vegetables can be taken, grains like buckwheat, millet etc can be taken.   What is the best diet among these four? Diet is individualistic. It is very difficult to say which diet is the best but the balanced diet is the ideal one. It should comprise of all the important nutrients in the adequate amount. The above mentioned diets can be followed to achieve short term health goals however after achieving your health goals, balanced diet is the one that is sustainable. The article is written by the best dietician in delhi.

In  On 09 July 2018

Hey Readers! Well there is a common problem which even I suffer from these summers. Feeling so much dehydrated and therefore I thought of writing a blog on a magical drink i.e. Coconut Water to make you healthy and happy.Coconut is indeed a magical fruit and it has various benefits in every form, be unripe or ripe. Coconut water is hydrating, tasty and very effective in weight-loss. Here are some interesting benefits of Coconut water: Regulating Blood Pressure: Coconut water is rich in potassium, sodium, calcium, magnesium, manganese and vitamin C. It helps maintaining electrolyte balance in the body. Weight-loss: Since coconut water is rich in minerals special manganese, it boosts our metabolism and assists in proper digestion of carbohydrates and fat. Kidney Function: Prevention of kidney stones accumulation is the most wonderful health benefit of Coconut. Being rich in sodium and potassium, coconut water helps in maintaining sodium potassium pump in body. Bloating and Digestion: Coconut water is rich in fiber as well. Fiber helps in proper digestion of food and keeps the intestines clean. Water of single coconut contains about 9% of fiber that is required by your body in a single day. Potassium content in coconut water helps in reducing bloating caused by high sodium in diet. Helps in Muscle cramps: Since coconut water is a wonderful source of magnesium, it helps in leg cramps specially the one which hurts at night during ketogenic/keto diet. Potassium deficiency can cause muscle spasms. Coconut helps in curing that too. Helps in regulating insulin levels: According to some studies water from mature coconuts can have an anti diabetic effect. People with diabetes are very susceptible to coronary thrombosis, which is very dangerous. Coconut water helps in reducing the blood sugar and also prevents the occurrence of blood clots. Anti-oxidants: Coconut water is rich source of Anti-oxidants which help in minimizing the effect of free radicals in the body. Free radicals can cause oxidative stress and can damage cells and increase risk of diseases. Reduces the risk of Cardio-vascular Disease: Healthy heart requires healthy diet. Coconut water helps in reduction of LDL which is the bad cholesterol. It decreases the risk of cardiovascular diseases. Coconut oil is the rich source of Medium chain triglycerides which are boon for heart health. Coconut water reduces risk of heart attacks; lower blood pressure and hypertension. But don’t drink it in excess as it contains sugar too. Hydration: Coconut water is excellent for hydration post a long work out session. It can work in place of ORS during Diarrhea or dysentery. It helps in maintaining the fluid balance of the body and restore hydration. Athletes use it as a post workout drink. When you get dehydrated you lose some essential salts and nutrients too. Coconut water helps in replenishing them. Reduces Migraines Pain: It also helps in calming the pain of Migraines and reducing the frequency of attacks, as migraine patients tend to have low magnesium levels and coconut water is a rich source of Magnesium. An Electrolyte Replacement: Coconut water is a workable short term replacement for human blood plasma. 100 ml of it contain 250 mg potassium and 150 mg sodium that replenishes electrolyte deficiency in your body.   A Detoxifier: Do you know what Detoxification is? It helps in flushing out harmful components from your organs, making you healthy from inside out. If dehydrated, this can build toxins in your body and for that you need to stay hydrated and the solution is Coconut Water.   Benefits after Workout: Replace your energy drinks with coconut water and stay hydrated. It is rich in sodium, potassium, calcium and many other nutrients so you will get them all.   Balance PH levels: Many toxins and chemical compounds present in atmosphere make your body PH highly acidic. So coconut water has this amazing alkaline effect which helps to maintain body PH.   Provide Instant Energy: A glass of fresh coconut water can help you to boost your energy instantly as it has potassium essential for energy in cells.   Cures Hangover: Late night Parties and heavy drinking can cause hangover but antioxidant in coconut helps in oxidizing that stress.   Hope you loved reading it. Stay tuned for more healthy tips. Contact us for Diet plans and Comment your queries. Remain happy and healthy.

In  On 09 July 2018

Hey Readers! Feeling Healthy and Happy ? Today I will tell you benefits of Onion. Onion is the staple in Indian salad. It comes in lots of different forms for example white, red and green also known as spring onion. Onion has magnesium, calcium, sodium, potassium, phosphorus and selenium, and they are a good source of vitamin C, vitamin B6, and dietary fiber too. Onion has numerous health benefits and each form has different benefits: Helps Reducing Cholesterol: Consumption of raw onion helps in lowering the level of bad cholesterol which is LDL. Hence, have onion freely in salad as bad breath is better than bad cholesterol. Building Immunity: Vitamin C and Vitamin B6 available in raw form of onion helps in building strong immune system. Preventing Cancer: Quercetin, a compound found in raw onion is shown to play a preventive role in stomach and colorectal cancer. Heart Diseases: Onion acts as blood thinner or anticoagulant which prevent the blood cells from making clots. Maintain Insulin: Onions contain a rare mineral chromium which is difficult to be found naturally in food. Chromium helps the body maintain the gradual release of sugar on blood, thus maintain blood sugar. Sore throat: Mixture of onion juice and honey in equal parts can relieve sore throats and coughing. Curing Iron Deficiency: Eating onions along with jaggery and water helps in adding iron content in the body, which is an essential part of producing new red blood cells. Detoxifying agent: As we discuss in our previous blog too, Detoxing basically helps our body to flush out several toxins and bad cholesterol due to bad eating habits and lack of exercise. Onions help in keeping our body toxin free. Onions have sulfur compound in it and amino acids that helps in clearing out the digestive system and helps in expel of harmful toxins from the body. Aids in producing Antioxidant: Onion helps the body to produce its own antioxidants. This is the best way of aiding the prevention of effects of free radicals. Research shows that Onion helps in producing Glutathione. It helps in fighting cancer elements and protect against heart diseases. Efficient Digestion: Onion being rich in dietary fiber which ensures comfortable bowel moments. Fiber helps in cleaning the intestines and removing waste from body. Onion also help in relieve from stomach pain and cramps. Helps in Managing Anemia: There are various medicines for curing Anemia but natural prevention is always best. Onion have 0.2 mg iron and good amount of Folate. Folate is a chemical that absorbs iron to its full potential and its highly recommended to pregnant ladies. Managing Diabetes: Diabetes is a chronic disease that can hit anyone at anytime. The biggest problem is managing it so that it don’t lead to severe problems. To manage that you need to manage blood sugar level. For that eating raw onion helps a lot. Hair Growth: Some people lose hair or develop gray hairs. Hair masks made of onion helps in preventing hairfall and hair going gray. It also helps in reducing dandruff. Anti-aging: Onion with its detoxifying and anti oxidant properties help in slowing down the aging process. Anti fungal and Anti microbial properties: Onions help in fighting bacteria present in our mouths. Chew it 3 minutes in morning to prevent bacteria. Pain Relief: Rub a sliced onion to affected area to get instant relief. Add few drops of onion juice in cotton to get relief from ear ache. Relieve from cough and cold: Add onion juice in hot water at time of preparation of tea. It will help in relief from cough and cold. Onion Juice added to honey can help in reducing swelling of Throat. Healthy Bone: Onion help in treating bone loss. They have compounds that help in rebuilding connective tissue. So I hope you like this blog. Onions not only make you cry they are healthy too. Stay tuned till next blog. Till then stay healthy and happy.Contact us for free consultation.   

In  On 22 June 2018

Hey Readers! How are you doing? Feeling Healthy and Happy? I hope you read our blog in which I listed all the vitamins and their functions. We also discuss their relation with weight loss. Today we are going to talk about Vitamin B-12 in particular. Why only Vitamin B-12. It is due to a fact I read today 80% of Indians are deficient of Vitamin B-12. So here we are, today we will discuss it all about Vitamin B-12. I hope that DieticianForHealth makes the proportion less. For that you just need to read our blog and if you think you have this problem. Book a free consultation and we will help you out. Firstly let’s talk about what is Vitamin B-12?  Then I will tell you Why Indians are deficient of it? What is Vitamin B-12? Vitamin B-12 is a water-soluble vitamin like all other Vitamin B. This means it is dissolvable in water and can flow through your blood stream. One interesting fact is that you can store it in your body for up to 4 years. It is large and complex-structured vitamin. Excess of it is excreted as urine. Facts about Vitamin B-12 It is important for brain functioning. It can lead to neurological difficulties and anemia. People above 14 years of age should consume 2.4 mcg of it daily. It is available in meats. Why Vitamin B-12 is essential? Vitamin B-12 is essential for nerve tissue, brain function and producing RBCs. You require vitamin B-12 for normal functioning of nervous system. Even the cell metabolism is dependent on it. It plays a role in synthesis of fatty acids and energy production. It helps your body to absorb folic acid and you can easily release energy due to it. Production of RBCs decreases if you are deficient of it. Though your body produce millions of RBCs, but without Vitamin B-12, they cannot multiply. Vitamin B-12 deficiency symptoms Sore mouth or tongue Weight Loss Yellow skin Menstrual problems One symptom is depression, confusion, memory problem and tiredness Other symptoms are constipation, loss of appetite Infants show reflex problems, irritations and growth problems If you have this deficiency you can suffer from permanent brain damage. Amount of Vitamin B-12 required As said earlier too people above 14 years of age should consume 2.4 mcg of it daily. Pregnant Women should consume 2.6 mcg of it. Lactating women should have 2.8 mcg of it. Excessive intake of it does nothing harmful. But taking supplements is something which we don’t recommend. Why We Indians are deficient of Vitamin B-12? Most of the Indians are vegetarians or chicken eaters. We prefer to eat meat less. So because of exclusion of animal –sourced food products from our diet, we suffer from this deficiency more. Birth rate here is more. It means we have more pregnant ladies and if Ladies you are pregnant as well as vegetarian, it gets worse. People here suffer from small intestine problems which restrict absorption of Vitamin B-12. More amounts of people have gastritis and inflammatory bowel disease which may lead to this deficiency. Youngsters eat a lot of junk food and yes It will cause deficiency of Vitamin B-12. Healthy bacteria are required to synthesize it so an overgrowth of bad bacteria will increase this deficiency. Junk food promotes bad bacteria a lot so try to avoid eating it. More people here are suffering from diabetes. Medication of diabetes also leads to its deficiency. PCOD medications also cause this deficiency. People who drink alcohol on regular basis are more likely to suffer this deficiency. If any of the above mentioned point is valid for you. Consult us now! Recommendation of Dieticians Our dieticians recommend that people should have more animal rich products. People who are vegetarian can include dairy products in their diet. List of food containing Vitamin B-12 are:- Beef Pork Ham Poultry Lamb Fish Dairy Products such as milk, yogurt and cheese Nutrient rich Yeast Products Eggs Some type of soya milk and Breakfast Cereals For a full customized diet plan Contact us! Stay tuned for more health tips. Drop your comments to ask your queries. Remain healthy and happy.  

In  On 22 June 2018

Hey Readers! How are you doing? Feeling happy and healthy? As you know that in my previous blog, we talked about Vitamin B12 in detail. Now we will have a discussion on Vitamin-D. I will also tell you how Vitamin-D can make you obese. I hope you are getting your free consultation if you are having any of the problems mentioned in blogs. Readers who read my previous blog about vitamins know about Vitamin-D and its fuctions. Let me tell my new readers about that. Vitamin-D and its deficiency So if you hide from sun, suffer from milk allergies, stick to vegan diet. Beware you may have Vitamin-D deficiency. Oops it sounded just like a news channel. Jokes apart, Vitamin-D (sunshine vitamin) are produced by body in response to body being exposed to sun. It is also present naturally in fish, fish liver oils and yolks. Vitamin-D is necessary for strong bones as it helps to absorb calcium from the diet. Vitamin-D deficiency is linked with obesity. Obesity is a health issue which is spreading worldwide. WHO states that body having BMI 0f 3okg or more. People who have excess body fat accumulated suffer from heart disease, hypertension, asthma, diabetes, cancer. We will discuss this later in detail. People having Vitamin-D deficiency suffer from bone pain and muscle weakness. Cause of Vitamin-D deficiency Not consuming the required amount of it- This happens mostly with vegetarian people. Vitamin-D natural sources are fish, liver oil, egg yolks est. which is inconsumable by vegans. If your exposure to sun is less- If you stay in home or live in northern regions. You are more likely to suffer from this deficiency. Covering your face for numerous reasons can reduce your exposure to sun. If you are dark-toned- Dark toned people have a pigment called Melanin. It reduces the ability of skin to produce Vitamin-d when exposed to sun. Your kidney cannot transform Vitamin-D to its active form – As people get aged, their kidney’s ability to transform Vitamin-D to its active state reduces. You digestive system is not working efficiently- It may be the case that your body is not able to absorb Vitamin-D properly. You are obese- Vitamin D is extracted from blood through fat cell. People having obesity have low blood levels of Vitamin-D. You are sunbathing or using sunscreen lotion- If you are sunbathing and using any sunscreen lotion, your Vitamin-D absorption will reduce. Myths about Vitamin-D Myth– Our body produce Vitamin D itself, sun exposure is not required. Reality-This is not full truth. Our body does produce Vitamin D but for its production sunlight is required. Myth– My office is having a window, so I will get Vitamin-D that way. Reality– Hard reality is no. Glass filters out the UV rays necessary for producing Vitamin D. Myth– I get enough Vitamin D from my food as I am a Milk lover. Reality– For getting enough Vitamin D just from food, you need to drink 10 glasses of it daily. I don’t think you do that. Do you? Food should not be your sole source. You should also get natural sunlight along with food. Myth-I go to beach a lot, I cannot be Vitamin-D Deficient. Reality– Unless you are going to beach every 10 am-2 pm. You are not getting Vitamin D in an adequate amount. Myth-I need 600 IU of it per day and I will get it by taking that much amount of food rich in it Reality– Everyone has a different body and you need to consult a dietician to know how much amount is required by you. Role of Vitamin-D in Body Immunity– Less sunlight leads to less Vitamin D and less immunity which means more illness. Bones– Vitamin- D is necessary for proper absorption of calcium. Vitamin D improves balance and prevents falling down. Muscles-Vitamin D helps in contraction and relaxation of muscles. Hence it is necessary for stronger muscles. Lungs– Higher concentration of Vitamin D leads to higher lung benefits. Heart– Lower is Vitamin D, higher is blood pressure. High Blood pressure leads to heart attacks. Mood– Lower is Vitamin D, higher is your depression level. To stay in good mood , have more Vitamin D. Kidney-It plays a vital role in regulating kidney and treating kidney related diseases. Role of Vitamin K2-7 present in Vitamin- D It reduces risk of Cancer. It promotes good brain health. People having more of it, have a longer life. It helps in synthesizing Calcium properly. It is promising for skin health and anti-ageing Vitamin-D and Obesity Being deficient in Vitamin-D can lead to obesity. Studies prove that for every 4.2 % drop in blood levels of Vitamin D , there will be increase in 10%BMI. I hope you know what is BMI? BMI is a measure of body fat based on its height and weight. Obese individuals are more likely to get deficient of Vitamin-D. If you increase your Vitamin-D intake, your BMI will reduce. But people in India are getting more and more skin conscious. Due to fear of Skin Cancer, people use sun block lotions, wear sun block cloths and avoid the sun. Vitamin D is most difficult nutrient to get filled up in the required amount by the body. Many studies show that Vitamin-D help in losing weight. The reason Vitamin-D has its affect on body weight is that it affect the storage of fats. It also has an effect on production of fat cells. It is a hormone that affects other hormones like testosterone, which is related to body fat. High levels of Vitamin-D cause increase in testosterone. According to a theory, if you are better nourished, it would help in losing weight. There are more than 35% people who have obesity because of Vitamin-D deficiency. Dietician’s advice Our dieticians recommend that people should get a nutritionally adequate diet. We should take Vitamin D in an adequate amount Food like:- Cod liver oil at least 1 tsp a day. Orange juice, 1 cup in a day. Milk, 1 cup in a day. One large egg in a day. Cheese So if you are deficient of Vitamin D, Contact us before it lead to obesity. For more healthy tips, stay tuned. Till then be healthy and happy.  

In  On 22 June 2018

Hey Readers? How are you doing? Feeling Healthy and Happy? Today our Topic is Heart disease and their prevention through diet. One of my friend’s fathers is a heart patient. He is a non-alcoholic and doesn’t smoke too. So it’s a myth that you can have heart disease only if you drink and smoke a lot. I will tell you what is heart disease? It’s Types, its symptoms, its causes  and its prevention through diet. What is a heart disease? Anything covering disorder in heart is a heart disease. Simple define but complicated to deal with. Quick Facts Quitting Smoking and regular drinking. Every four out of 10 people have heart disease. It can be treated with medical surgery. Types of Heart Disease Congenital Heart Disease There are some forms of deformities of heart which have been present since birth. Examples are :- Septal defects: - There is a hole between two chambers of heart. Obstruction defects:- Flow of blood is blocked through chamber of blood partially or fully. Cyanotic Heart disease:- This defect cause shortage of oxygen in body. Arrhythmia In it person have irregular heartbeat. There are several ways in which rate of heartbeat changes:- Tachycardia: - It is when heart beats too fast. Bradycardia:-It is when heart beats too slowly. Premature ventricular contractions: - It is when heart beats abnormally. Fibrillation:-When heart beat is irregular It happens when electrical pulses in heart do not coordinate with heartbeats. Irregular heartbeat is experienced by many. It feels like heart racing. Coronary Artery Disease Coronary arteries supply the heart muscles with nutrients and oxygen by circulating blood. Coronary arteries can become damaged because plaque deposit contains cholesterol. Plaque buildup narrows the coronary artery and heart receives less oxygen and nutrients. Dilated cardiomyopathy In it heart chambers get dilated. It is because of weakening of heart muscles that heart cannot pump blood properly. The most common reason is that enough oxygen is not reaching the heart muscle. This affect left ventricle. Heart attack In it blood flow become interrupted or destroys heart muscle. It is usually caused by blood clot that develops in one coronary artery. Heart failure It happens when heart is not pumping blood around body efficiently. High blood pressure builds up in it which makes heart stiff and weak. Pulmonary stenosis In it pumping blood becomes hard for heart from right ventricle to pulmonary artery as pulmonary valve becomes tight. Right ventricle has to work hard to overcome the obstruction. Symptoms Chest Pain Breathlessness Indigestion Heartburn Pain travelling through body Sweating Vomiting Tiredness Clubbed Fingernails If you are having any of these symptoms, Consult us we will help you out. Causes Now comes a really important part. Why people are having heart diseases? Let’s see them and check:- Genetic High Blood pressure and Cholesterol Smoking Overweight and Obesity Diabetes Family History Junk food Age Staying in stationary position for long time Diet to prevent Heart Disease(Dieticians advice) Oatmeal It is highly fiber solubleand helps in reducing cholesterol of body. It soaks up cholesterol just like a sponge. Strawberries Strawberries and other berry foods help in decreasing blood pressure and dilating blood vessels. Dark Chocolate Consuming chocolate daily can reduce heart attacks and stroke. It also help in blood pressure, inflammation and clotting. Milk chocolates and candy does not protect heart. Citrus Fruits They help in blood clotting but their sugary component can reduce the work of low calorie foods. So don’t eat them in excess. Soy Soy products like Soy milk add protein in your diet without unhealthy fats and cholesterol.It reduce blood pressure in people. It also help in  decreasing bad cholesterol. Potatoes Potatoes should not be deep fried. They are rich in potassium and help in lowering the blood pressure. Tomatoes They help in getting rid of bad cholesterol keeping the heart vessels open and reducing risk of heart attack. Nuts They help in reducing bad cholesterol Olive Oil Having at least 4 TSP of it a day can reduce risk of heart attacks. Red Wine It helps to reduce heart disease risk. So here is it the end of this blog. This blog was for both. Those who think they have heart disease and those who actually have. So follow the advices and for more details contact us. It’s free. Stay tuned for more healthy tips. Remain happy and healthy.                    

In  On 22 June 2018

Hey Readers! How are you doing? Feeling Healthy and Happy? Today my blog is for those people who have stop working out as they think that they can’t because of their age. In that case I would like to quote a famous dialogue from Chennai Express “Don’t Underestimate the power of a common man”. By that I mean don’t underestimate yourself. There are many examples set for us who have age > 40 but are really fit. Milind Soman is one of them. You just need to follow a new and right approach. People think losing weight after 40 is difficult? Maybe It is. As your age increases, you begin to lose muscle mass, slowing down your metabolism. Your hormones keep on fluctuating wildly. You have risks of many diseases including depression, hypertension and diabetes. But still you can manage your weight after 40. Here are six things you should follow after 40 for weight management:- Lift Weights Why? Never follow anything blindly always ask why I should?  The difficulty you have in weight loss is that you start losing muscle mass. Lifting weights helps you to gain that muscle mass. For women, lifting weights have an extra advantage of increasing bone density during menopause. Lifting weights doesn’t give you a look of big and bulky person. It just tightens your muscle. You achieve a slimmer appearance. How? Again don’t follow it blindly. Always ask that for how much time I should do an exercise? Lift weights at least three to four times a week. E.g. lift weight for upper body on Monday and Tuesday. For lower body lift weights on Wednesday. You can do these exercises in home too. You don’t necessarily need a Gym. Eat Healthy Food Why? Processed foods are generally high in calories, fats, sodium and sugar than whole grain food. Eliminating these foods from your diet will leave a great impact on your weight. Leave fad diets. Simply eat food containing whole grains. Avoid frozen chicken nuggets, grilled chicken sandwich est. don’t drink sugar and soda beverages. Dairy products help preventing weight in middle aged women. How? Don’t think that you are leaving so much tasty food. Think that you are welcoming healthy and tasty food in your diet. It will then become easy for you to follow. Your carvings for snacks will vanish as soon as you start eating healthy. Check your portion sizes Why? When your age increase your portion size doubles or sometime triples. Increase of portion size increases waist lines too. With more age you require less exercise. But you have a habit of eating food containing more calories. How? How to decrease your portion size? Keep a food diary to keep track of what you are eating. Eat slowly by chewing your food properly. Use small plates. Avoid watching TV, you eat more while you watch TV. Start taking long walks Why? It is a myth that you should do lots of aerobics. In fact walking is the best exercise. It is easy on joints and engages major muscle groups in your body. Too much sitting is bad for you and will aid to weight gain. Walking is a good counteract for sitting. Walking after meals also aid to weight loss and control blood sugar levels. Walking can help in easing body aches and pains. How? Use online apps to track how much you walked and keep on increasing it every week. Popular fitness tracking devices like Fitbit can also be used. Getting a good sleep Why? Your fluctuating hormones can disturb your sleep; you can turn into an owl. These changes cause tiredness and low energy levels. Low energy level result in lower physical activities and more carving. How? Create a comfortable atmosphere for sleeping. Soft light, eliminating TV and turn down thermostat for cool room. Make a sleep schedule that works best for you and stick to it.Eat more protein in your day for better night sleep. Avoid caffeine and alcohol before going to bed. Manage your stress Why? People who stress more gain more. Not money, weight. Coristol is a stress hormone. So much of coristol affect blood sugar level and metabolic rates. How? Do exercises like Yoga . It has some mood elevating chemical. Volunteer in NGO. Do good to feel good. You will feel better about yourself. You will feel like some accomplishment is done by you. Hope you liked reading it some of the dieticians tips are listed below. Read them too Dieticians tips Give yourself Time Everything take time. Don’t stress if you are not losing weight or not having healthy weight. Eat slowly and don’t be in hustle. “Slow and steady wins the race”. Early Morning Cardio Try going on jogging before breakfast to take full benefits of morning hours. Bedtime Snack Drinking a Protein Shake before sleeping helps to kick start your metabolism. Planning is a key Be prepared with a plan of what to follow and what not to follow. Swimming It is best exercise and help in easing knee pain and back pain. It is a heart healthy exercise too. Eat more fish Fish are great for cardiovascular health and are protein rich. Eat more vegetables Fill your plates with veggies and avoid high calorie food.   Age is just a number. Anything is not impossible. Have Patience and keep on following a customized diet plan. If you need one, Contact us. Stay tuned for more healthy tips. Till then remain happy and healthy.                

In  On 22 June 2018

Hey Readers! How are you doing? Feeling Healthy and Happy? In my previous article on hyper tension I mentioned DASH diet. We couldn’t have a big discussion on it. So I don’t want to leave you all in curiosity. So Today’s topic is DASH diet. As you all know DASH diet is Dietary Approaches to solve Hyper Tension. It reduces the risk of depression in addition to lowering blood pressure. Let me tell you something really interesting, It has been ranked as 8th best diet according to US News & World. Originally, it was designed for lowering blood pressure but it proved to be really effective for weight loss. It also helps in lowering cholesterol, managing or preventing diabetes. One thing I want you to make the habit of, asking why? So today your question should be why it is the 8th best diet in the world? Reasons of DASH diet being the best DASH diet is the 8th best diet as it have proven to improve health, has a balanced healthy food group and it actually works. It lowers risk of several types of cancer, heart disease, stroke, heart failure, kidney stones e.t.c. It is a well planned diet which is rich in fruits and vegetables, nuts, low- fat and non-fat diary, lean meat, fish and poultry. You get filled up with tasty and delicious fruits and vegetables, with protein rich food to resist your hunger. This plan is easy to follow. Detailed Description of DASH It is flexible and balanced diet rich eating plan that helps creating a heart healthy eating lifestyle. It requires no special food. It just requires you to achieve your daily nutritional goals. Limiting sugary beverages Limiting food i.e. high in saturated fats such as fatty meats, full fat dairy products and tropical oils. Choose food that is low in saturated fat, rich in potassium, calcium and fiber, lower in sodium. History of DASH diet The diet got designed when researchers noticed so many people having problem of hyper tension. It was noticed that the problem was less in people consuming plant based diet. Researchers decided to design a diet plan with liberal amount of nutrients that can save people from high blood pressure and its consequences. Outcome produced is the world’s 8th best diet “DASh diet”. One of the main reason that people would be benefitted by it is the reduced salt intake in this diet. Lower salt means people eat no more than 1500 mg of sodium. DASH diet and Blood Pressure People who read my previous blog already know it but for those who didn’t it is a force that occurs on blood vessels and organs on passage of blood. It is of two types:- Systolic Pressure: - Pressure occurring in your blood vessels because of heartbeat. Diastolic Pressure: - Pressure occurring in blood vessels between heart beats when heart is at rest. Normal Systolic Pressure is 120 mm Hg and Normal Diastolic Pressure is 80 mm Hg. Dash diet intake showed highly impressive results in people having high blood pressure decreasing it to 11 points and for normal one, it got decreased to 3 points. So summarizing, I can say that it is a do follow for people with higher blood pressure. It effectively lowers blood pressure. DASH diet and Weight Loss People having high blood pressure are advised to lose weight too. So is it effective in that? It is said that more you weigh, more you are stressed about it. People in Dash diet are told to take a fewer calorie than they were taking. It means they have controlled calorie. DASH diet cuts off fat, sugar and its autonomous output is reduced weight and calorie. So eating fewer calories because of DASH diet helps in Weight Loss. Other benefits Decrease risk of Cancer: - Already mentioned it but do you know which cancers? It reduces breast and colorectal cancer. Lowers Metabolism Syndrome Risk: - DASH diet reduces your risk of developing metabolic syndrome by 81%. Reduces Diabetes Risk:-Following DASH diet is linked to lowering risk of developing Type-2 Diabetes. Decrease Heart Disease Risk:- Following it, Your Heart disease risk is lowered up to 20% and stroke risk is lowered up to 29%. DASH diet is workable for everyone? It is a question you should always ask. Is this diet plan workable for me? According to our Dieticians It reduces Salt intake which of course benefits people with High Blood Pressure but is not much beneficial for people with normal blood pressure. Eating too little salt can result in heart disease, insulin resistance and fluid retention. You should lower your salt intake as It is observed that people eat food rich in salt but don’t cut-it-off from diet. Eat 5-6 grams salt a day. What to eat on DASH diet? Whole Grains (6-8 servings a day) for e.g.  1 brown bread, 1 whole grain cereal, ½ cup cooked brown rice. Veggies (4-5 servings a day)   for e.g. 1 cup of leafy veggies like spinach,1/2 cup cooked veggie like broccoli, carrot or tomatoes, ½ cup vegetable juice. Fruits () for e.g. 1 medium fruit, ½ cup fresh fruit, ½ cup fruit juice. Dairy Products (2-3 servings a day) for e.g. ½ cup yogurt, toned milk. Lean Chicken (6 or less servings) for e.g.  1 egg, 1 ounce of cooked chicken. Nuts, seeds and legumes: - for e.g. 1/3 cup nuts,  2 tsp of nut butter, ½ cup of cooked legumes. For getting a detailed customized DASH diet plan, contact us. Stay tuned for more healthy tips. Till then remain happy and healthy.    

In  On 22 June 2018

Hey Readers! How are you doing? Feeling Healthier and Happier? Today our topic is Best Indian Foods for Weight Loss. Let’s proceed Cucumber: It is rich is fiber and water content. Thus, it fills you up and the water content in cucumber keep you hydrated. The fiber keeps you full and add bulk which is helpful in clearing constipation. Cucumber is also very good in detox and it is rich in minerals essential for the body. Since cucumber is very low in calories, it also helps in weight-loss. It also has a cooling effect on body. Some bodies are intrinsically have tendency to be warm from inside which causes heartburn or gastritis but  the cooling nature of cucumber balance the heat in the body and curbs down the digestion issues . Coriander Seeds: Coriander seeds have multi factorial usage in weight-loss Diet.  It has a diuretic effect; hence it helps in water retention problem in people with thyroid.  A lot of people feel swelling during winters in their legs because of thyroid. The coriander seed water helps in getting rid of the swelling. Coriander seeds are also great in inceasing metabolism. Coriander seeds also have anti diabetic effect. They regulate the blood sugar level and help in maintenance of insulin levels in the body. Coriander seeds also help in irritable bowel syndrome as they ease out the discomfort of stomach and ease off bloating. Coriander seeds are also very good in decreasing hypertension as they are diuretic in nature and balance sodium and potassium levels in body.   Buttermilk/ Chaach : It is very tasty and easily available option in India to keep yourself hydrated in Indian summer. It also increases metabolism.  It has enough proteins, carbohydrates and minimum fat which make it an essential drink. It also helps in keeping your guy cool hence curbing gastritis and acidity. It is also very low in calories but has high satiety content.  It is also rich in calcium. It works as digestive with some additives such as cumin and carom seeds. It helps in digestion of fat heavy meals in the body. It is rich in riboflavin which is helpful in digestion and conversion of food to energy. Riboflavin has anti oxidants which help in detoxification of liver.   Spinach: It is the most commonly available weight loss food in Indian. It is full of iron, magnesium, copper and zinc. It is wonderful source of fiber and aid in weight-loss. It can also be used in smoothies in raw form. As a soup it is very beneficial in maintaining the electrolyte balance in the body.   Carom seeds: Carom seeds or Ajwain seeds are great in weight-loss.  They help in bloating and digestive issues. They have a cooling effect on gut hence they keep gastritis and abdominal discomfort at bay. They are also good in regulating appetite.  They are rich in calcium, riboflavin, thiamin, phosphorus and iron.   Bottle gourd: Lauki or bottle gourd is available throughout the year in India. It has a very important role in weight loss programs. It is 96% water, hence it keeps the body hydrated. It can be eaten in many forms such juices, subji and raita etc. It is full of essential minerals and it is low on carbohydrates. It is very light on digestion which makes is ideal for consumption at night. The juice of lauki suppresses appetite. It is best to drink it in morning. It helps in constipation and digestion issues. It has a cooling effect on gut. It flushes out toxins from liver and works as inexpensive detox agent.   Cabbage: Cabbage is low in calories and high in fiber.  That is why it is an excellent weight loss food.  A cabbage should be washed and blanched before you consume it. Cabbage has many health benefits such as it clears constipation and aids in digestion. It can be used in soups and in salads. It is a rich source of vitamin c and can be fermented to increase the health benefits.   Hope you loved knowing the best Indian Food for weight loss. For more healthy tips stay tuned. Comment your queries below. Till then remain happy and healthy.      

In  On 19 June 2018

Hey Readers! How are you doing? Feeling Healthy and Happy? I hope you read our blog in which I listed all the vitamins and their functions. We also discuss their relation with weight loss. Today we are going to talk about Vitamin B-12 in particular. Why only Vitamin B-12. It is due to a fact I read today 80% of Indians are deficient of Vitamin B-12. So here we are, today we will discuss it all about Vitamin B-12. I hope that DieticianForHealth makes the proportion less. For that you just need to read our blog and if you think you have this problem. Book a free consultation and we will help you out. Firstly let’s talk about what is Vitamin B-12?  Then I will tell you Why Indians are deficient of it? What is Vitamin B-12? Vitamin B-12 is a water-soluble vitamin like all other Vitamin B. This means it is dissolvable in water and can flow through your blood stream. One interesting fact is that you can store it in your body for up to 4 years. It is large and complex-structured vitamin. Excess of it is excreted as urine. Facts about Vitamin B-12 It is important for brain functioning. It can lead to neurological difficulties and anemia. People above 14 years of age should consume 2.4 mcg of it daily. It is available in meats. Why Vitamin B-12 is essential? Vitamin B-12 is essential for nerve tissue, brain function and producing RBCs. You require vitamin B-12 for normal functioning of nervous system. Even the cell metabolism is dependent on it. It plays a role in synthesis of fatty acids and energy production. It helps your body to absorb folic acid and you can easily release energy due to it. Production of RBCs decreases if you are deficient of it. Though your body produce millions of RBCs, but without Vitamin B-12, they cannot multiply. Vitamin B-12 deficiency symptoms Sore mouth or tongue Weight Loss Yellow skin Menstrual problems One symptom is depression, confusion, memory problem and tiredness Other symptoms are constipation, loss of appetite Infants show reflex problems, irritations and growth problems If you have this deficiency you can suffer from permanent brain damage. Amount of Vitamin B-12 required As said earlier too people above 14 years of age should consume 2.4 mcg of it daily. Pregnant Women should consume 2.6 mcg of it. Lactating women should have 2.8 mcg of it. Excessive intake of it does nothing harmful. But taking supplements is something which we don’t recommend. Why We Indians are deficient of Vitamin B-12? Most of the Indians are vegetarians or chicken eaters. We prefer to eat meat less. So because of exclusion of animal –sourced food products from our diet, we suffer from this deficiency more. Birth rate here is more. It means we have more pregnant ladies and if Ladies you are pregnant as well as vegetarian, it gets worse. People here suffer from small intestine problems which restrict absorption of Vitamin B-12. More amounts of people have gastritis and inflammatory bowel disease which may lead to this deficiency. Youngsters eat a lot of junk food and yes It will cause deficiency of Vitamin B-12. Healthy bacteria are required to synthesize it so an overgrowth of bad bacteria will increase this deficiency. Junk food promotes bad bacteria a lot so try to avoid eating it. More people here are suffering from diabetes. Medication of diabetes also leads to its deficiency. PCOD medications also cause this deficiency. People who drink alcohol on regular basis are more likely to suffer this deficiency. If any of the above mentioned point is valid for you. Consult us now! Recommendation of Dieticians Our dieticians recommend that people should have more animal rich products. People who are vegetarian can include dairy products in their diet. List of food containing Vitamin B-12 are:- Beef Pork Ham Poultry Lamb Fish Dairy Products such as milk, yogurt and cheese Nutrient rich Yeast Products Eggs Some type of soya milk and Breakfast Cereals For a full customized diet plan Contact us! Stay tuned for more health tips. Drop your comments to ask your queries. Remain healthy and happy.    

In  On 19 June 2018

Hey Readers! How are you all doing ? Well you will see it in my all blogs so get the habit of it. How are you all doing? Feeling healthier and happier? No ? You surely will after reading this blog and getting a free consultation from us. So wondering what is Keto Diet or you are I know it all person ? Ok for those who don't know Keto Diet is - It is something high in fat, moderate in protein and low in carbs. Wow! Interesting so let's get into its details. I should say it more as scientific details. So when cabs are low and fat is more our body enters a metabolic state called ketosis . Our body start converting fats into ketones. Wait! I know your question what is ketones? Right? Ketones are molecules that can supply high energy in brain. After few days or weeks of having this diet, our body become very effective at burning fats. Ah! Interesting , as we are moving forward its getting even more interesting. A keto diet also decreases insulin level. I don’t know about you but I am surely going to have Keto Diet from now. Ok I love this when I can anticipate questions and here we have the question with answer. What comes under Keto Diet ? Meat Fish Eggs Oops ,oops Vegetarians alert. Yes we also have vegetarian stuff in keto diet like :- Butter Cheese Heavy Cream Oils Nuts Low-carb vegetables Dear Readers , just don’t worry I will tell you which vegetables are low carb vegetables:- Spinach Broccoli Mushrooms CauliFlower Green Beans Garlic Cucumbers Tomatoes e.t.c. You have to completely eliminate all carb sources like milk, grains, rice, potatoes , sweets, cereals, fruits. I know this sounds disheartening but to get healthy you have to forget favoritism in food. Before getting into how it helps in weight loss, there is one major thing. Who among us can have Keto Diet ? Who can have Keto Diet ? O your happiness just faded away don’t worry there is no disease restrictions here. It’s just that if you can not eliminate carb sources. Then Keto Diet is a big no for you. Don’t worry we will have more upcoming blogs having more diet plans. And another factor if you dislike high fat foods, then also you can’t opt Keto Diet.  Keto Diet is helpful in losing fat.  If anyone here is overweighed?   It’s a must try thing . Keto Diet may not be good option for athletes. If you are having a dream to build large amount of muscles then also it’s a big no. Additionally it have some negative symptoms too. Let’s Go there afterwards Keto Diet and Weight Loss Here is how it promotes Weight Loss:- High Protein Intake:- Some keto diets lead to high protein intake which results in weight loss Elimination of carb sources: - Limiting carb intake also limits our food options. This can decrease calories which helps in fat loss Gluconeogenesis:- Our body starts transforming fat and proteins into carbs which decrease additional calories. Improves insulin sensitivity:- Keto Diets can extremely improve insulin sensitivity which helps in improving the metabolism. Reduced fat storage:- Some researchers have proven that keto diet may decrease the process of transforming sugar into fats. Increases fat burning: - keto Diets rapidly increase the amount of fat you burn during exercise, rest and daily routines. Keto Diets help you lose fats, preserve muscles mass and improve many markers of disease. Many Studies have Compared low fat diet to keto diet for weight loss and guess what Keto Diet is superior even when total calorie intake is matched. Let me tell you about one study in which keto diet people lose 2.2 times more than low fat diet people. Triglyceride and HDL cholesterol levels also improved. Keto Diet and Metabolic Diseases It helps in fighting metabolic disease like:- High Blood Pressure Abdominal Obesity High levels of bad cholesterol Low levels of good cholesterol High Blood sugar levels   After only two weeks of this diet insulin sensitivity improves by 75% and blood sugar drops from 7.5 mmol /l to 6.2  mmol/l. So diabetics go for it. Say no to diabetes and yes to keto diet. It also help in decreasing triglyceride levels from 109 to 79 mg/dl after only 4 weeks. And if you were reading my blog properly we need to go to the negative effects of it , so let’s proceed. Negative effects of Keto Diet Headache Fatigue Increasing hunger Bad Sleep Nausea Reduced physical performance Scared? This is like a flu you will suffer for few days after that you will feel fine and get used to keto diet. So to follow this and to know more about this contact our expert dieticians now ! Hope you loved reading it, stay tuned for more. Till then stay healthy and stay happy.                      

In  On 19 June 2018

Hey Readers! How are you all doing?  Feeling healthier and happier? Ah! Told you made my promise that I will use this phrase in each and every blog. You know why? Because all I want is my readers to be healthy and happy and for that you need to keep on reading our blogs and if you find them good enough so consultation is free, feel free to consult anytime. Before proceeding further we should know what diet is? Of course if we are going to follow a “diet plan” ,we must know what diet is? So Diet is total food consumed by a person, if I will be more specific it is how much nutrition we are taking. And when you want your diet to be healthy it should have complete nutrition. Again a question right, what is complete nutrition; It requires ingestion and absorption of vitamins, minerals, proteins and fats. So basically when all the nutrients are there in adequate amount, it’s called complete nutrition. Now what an effective diet plan is, a plan following your daily routine and having healthy and tasty recipes. Remember diet never means compromising on taste. So never ever do that because a day will come when you will get bored by it and stop following it. We know what a diet plan should have right? But what is that it should not have? Things a diet plan should never have Bland Diet Rigorous Workout Pills There is no point in making a diet plan having above mentioned things. So summarizing an effective diet plan is something having complete nutrition, following your daily schedule, having healthy and tasty recipes and not including bland diet, rigorous workout and pills. Pre-Requisites before making a  Diet Plan Checking with the doctor- Always ask questions; don’t blindly follow anything on any website. Check with doctor that you don’t have allergy to any food or if you have any disease so what are things you should not stop eating as a diet plan should never effect your diet Setting goals- Know what your objective behind making a diet plan is. Do you want to gain weight or you want to lose weight or maintain your health? And then according set some short term goals like I will follow this diet plan and lose 1 kg this week. Setting up a diet diary/journal- You should maintain a dairy to know your food habits before your diet. So before getting started maintain a log having your calorie intake and other details and also mark your improvements in it. Finding out amount of food- You should know how much you should eat and it totally depends on how much you want to lose/gain. Managing your energy balance- It means following the method working with your lifestyle and eating style. So Now I hope you feel like yeayy I am all set to build a diet plan but what about your office tomorrow, maybe college how will you do so much research all by yourself?  Here comes the role of a Dietician. So let’s See how a dietician can help you. Role of Dietician Friends you might be thinking that why a dietician when I can do it all by myself before reading this blog but after reading it, I know you have a clear understanding that it’s a tough job. Food we eat have a great impact on our health. If changes in diet help in controlling and preventing problems they might give rise to new problems too. So if not chosen wisely it can lead to serious problems. A dietician does the following:- Identifies the nutrition you are deficient of and try to include that more and more in your diet. Develop diet plans and keeps on monitoring your health status. Counsel you personally whenever required and guiding you well on good nutrition and healthy eating habits. If you are having any chronic health condition such as heart disease, high blood pressure, diabetes, high cholesterol est. you receive a special diet plan . They work with raw foods to create recipes for people with special health care needs. They provide you a healthy and nutritious way of living. They act as a motivator for you , who always encourage you to achieve your health goals. They help you form more sustainable habits. They help you to transition from an unhealthy lifestyle to a healthy lifestyle. So all your burden is on your dietician now, why don’t you give it a try. After reading this blog you knows that you cannot follow any diet plan, you need a diet plan that is only for you and that is a customized diet plan. You have known that it is important but let me tell you at last in detail why? Reason why you should have a customized diet plan? It helps in developing healthy eating patterns- Although you think that every site must be having a healthy diet plan. Why would they right something unhealthy? But Is that according to your health condition? Do they know you? What you like to eat? What disease you are suffering from? Which food is allergic for you? No so how can you expect that to be healthy for you? Think upon it. A dietician observes that which food have a positive and which have a negative impact on you and how you can get most out of a meal. By these observations they limit the carvings you have and reduce your unhealthy eating each day. Makes you feel good – Good food is a good feeling. You will experience a sudden increase in your energy. You will feel more active, sleep better at night and decreased stress levels. Decrease chances of chronic diseases-It’s important to learn which food contain nutrients your body needs the most helps you in reducing chances of chronic diseases. Thanks a lot for reading this blog hope you now  make your diet plan carefully by consulting a doctor and dietician so that you be healthy and happy. Will be back with a new topic till then stay tuned.    

In  On 18 June 2018

  Hey Readers. How are you doing?  Feeling happy and healthy? I hope that no reader reading my blog is having this problem but if you are then? So in this blog we will talk about what is Hypertension?  What are its causes? What are its symptoms? What are its consequences? And every problem has a solution,  Treatments of Hypertension and Dieticians recommendation on it. So let’s proceed sequentially. What is Hypertension? It is just another name for high blood pressure. It can lead to serious problems like heart diseases, stroke and death. What is high blood pressure or what is blood pressure? Blood pressure is force exerted by blood against blood vessels walls. This pressure is dependent on work being done by heart and blood vessels resistance. Facts related to hypertension Normal blood pressure is about 80-120 mm Hg. Higher than 130 means high blood pressure. Cause of high blood pressure is stress. Causes of Hypertension Age Hypertension is more common in people of age more than 60 years. With increasing age your arteries become stiff and narrow due to building up of plaque. Weight If you are over-weighted then you have more risk of hypertension. Tobacco and Alcohol consumption Consuming alcohol in excess leads to a rise in blood pressure. Same goes with tobacco. Existing Medical condition People suffering from diseases like diabetes, heart disease, kidney disease Other Causes Low Potassium in Diet High Sodium in Diet Genetic Symptoms of Hypertension So it’s an irony if you search for any symptoms of it. What is our topic? Hypertension-A silent killer. So as the topic suggests it’s a silent killer. You will hardly notice any symptoms of it. But if it is not detected it leads to serious health issues and problems. So have a regular check on your blood pressure. Still if you want to know some general symptoms, they are sweating, anxiety, sleeping problems and blushing. That natural blush is actually a symptom of hypertension. Go and have check ladies. You may also experience headache. There are no fixed symptoms for it so it’s better to consult doctor and have a regular check. Consequences of Hypertension Hypertension for long-term can lead to:- Heart attack or heart fail Abnormal bulge in wall of artery that leads to its burst which leads to high bleeding or death Failure of Kidney Heart stroke Blindness of eyes Regular testing and treatment can help you avoid these consequences. Treatment of Hypertension Doing physical exercise on a regular basis Devote 90 minutes of your week in exercises like swimming, walking, jumping, aerobic exercise est. Reduce stress Avoid all the activities that stress you. Do more activities which make you feel happy.   Recommendation of Dieticians on Hypertension Reducing sodium amount Mostly people have a myth that you should reduce salt content. No, you should reduce sodium amount not salt. Average intake of sodium on a day is 12 g and it should be 5 g. so our dieticians recommend that you should take less sodium in your diet to avoid hypertension. Less alcohol consumption If you are habitual of drinking, reduce its amount at least. Our dieticians recommend drinks for men and one for women. People, who find it difficult to cut off, contact dieticians. Consuming more fruits and vegetables People at risk of high blood pressure are advised by dieticians to eat as little saturated and total fat as possible. Dieticians recommend:- Whole grain and high fiber foods Variety of fruits and vegetables Nuts, pulses and beans Fish rich in omega-3 twice a week Olive oil Skinless fish and poultry Low-fat dairy products Avoid eating trans fats and animal fats and eat portion of moderate size. DASH diet DASH diet means “Dietary approaches to stop Hypertension” Dieticians say that this diet will:- Lower high blood pressure Improve fat levels in blood streams Reduce risk of heart disease For further details on this contact us as soon as possible. Thanks for reading hope you got to know all you needed to know. Keep on reading our blogs for healthy tips like these and don’t forget to consult our dieticians. Till then stay healthy and happy.

In  On 18 June 2018

Hey Readers! How are you doing? Feeling Healthier and Happier? No? Now you will today we are going to talk about a unique topic “How is Dietary Lifestyle different from dieting?”  Now let us first talk about what is Dieting? Dieting includes changing your eating habits to get a particular outcome-either weight loss or weight gain.  On the other hand Dietary Lifestyle change includes changes of adopting healthy habits that promote your goal. Dieting focuses on food intake while Dietary Lifestyle change includes factors like what we eat and how some factors affects our Health? For example which type of exercise is going to benefit you the most? Dieting is a temporary solution while Dietary Lifestyle change is a permanent solution to have a healthy and happy life. One thing I mentioned was healthy habits, but you may say all my habits are healthy. How will you know that your habits are healthy or not unless or until you know what are unhealthy habits? So now let’s see the habits that should be completely avoided by you. Unhealthy Habits that should be completely avoided       Eating lots of snacks because of taste not for hunger This is something that happens with all of the youngsters but do you know its adverse effects? It leads to overeating and gaining extra weight that leads to diabetes, heart diseases and other serious health issues. You are just loading your body with unhealthy elements. Pay attention to your hunger signals and feed yourself with healthy snacks, you can increase your nutrition, reduce carvings , lose weight est. Your weight will become a healthy body weight. For that you have to replace unhealthy trans fat like sugar, refined carbohydrates, extra sodium. How to reverse this habit if you have it? Eat only when your body carves for food. Stop eating when your stomach feels full. Don’t eat because of anger, sadness or anxiety. Ban unhealthy snacks from your home. Stock your kitchen with healthy food. Plan healthy and tasty snacks to eat.      Watching TV for too much time sitting on a couch Now my readers are full of curiosity or anger that it’s so old. O please now you will say it will affect our eyes. I am not going to say it at all. Watching more TV is equivalent to less physical activities. Why you watch TV? To relax? But when you can relax as well as get healthy by walking in park for 1 hour so why you don’t do it? You basically have a lot of time for knowing what’s happening in a life of a character but have no time for your life? Just try it at least 2-3 days then it will become your habit. You may think it has no adverse effect but it does have. If you will keep on sitting, it leads to overweight and Type-2 Diabetes. If you turn some of your TV time to active time ,you can be more fit, reduce more calories. You will have a fit body and sound sleep, more energy, better mood, clear mind. How to reverse this habit if you have it? Set a time for TV and exercise like 1.5 hours for TV and 30 minutes for exercise. Don’t keep browsing channels. Watch only if you have something specific to watch. Don’t eat snacks in front of TV. You eat a lot more when in front of TV than normal eating . Start exercising while watching TV. Do Push-Ups or keep a treadmill in TV room Utilize your time in doing something else at time of advertisements. Talk with your parents, friends more. It will make you feel calm and happy.         Stressing too much about money debts Seriously this is a health issue. Studies have shown that financial worries contribute to high blood pressure, headache, indigestion, excess drinking and smoking, gaining or losing lot of weight. Just keep in your mind that everything takes time but if in this time you get unhealthy, it takes more time. Remember “Health is Wealth”. Try some money saving habits so that you never have this problem. How to reverse this habit if you have it? Learn about managing money. Stop using Credit Cards. Maintain a budget plan. Automate bill payments and savings by online banking. Set your priorities for money spending.         Getting sunburned a lot of times in summer If you spend a lot of time outside, there are chances of getting sunburned. Sunburn leads to destroying elastic fibers that make skin look soft and smooth. So basically sunburn leads to early aging of skin. It can lead to serious problems like skin cancer. How to reverse this habit if you have it? Sorry to mention it as a habit as for some people It is a daily routine to go out in sun but it is for those who just go out for fun in summers and destroy their skin. Schedule an annual skin checkup Always apply sunscreen lotion. Wear some stalls, hats to stay protected in sun. If you see any change in your skin, contact doctor as soon as possible. Drinking green tea can help against skin damage according to some latest research so please do try.         Angry behavior If you keep on scolding everyone, keep on getting angry at small things. It leads to higher blood sugar level ,slow digestion and make you feel sad and down every time. How to reverse this habit if you have it? Stop getting angry too easily. Try some anger releasing activities like yoga. Be optimistic. Do some relaxing and enjoyable things. Do something childish like going to amusement parks. If you will follow all the steps to avoid any one of the habit if you have it then you have taken your steps towards Dietary Lifestyle Change.For more information consult a dietician. How Dietary Lifestyle Change Helps? It leads to maintain your weight. Following a dietary lifestyle change have helped 20 % of dieters maintain their weight. These changes include avoiding unhealthy habits mentioned above, eating breakfast regularly, exercising one hour daily on average, maintain consistent eating patterns, keeping a record of what you have eaten whole day. So I hope you loved reading this blog for more stay tuned. Drop your comments to ask questions and get health tips. For free consultancy register now! Till then stay healthy and happy.

In  On 12 June 2018

Hello my healthy and happy readers. Don’t get confused I am not asking how you are doing as I hope that after reading my blogs, you have already became healthier and happier. So today our topic is “How our environment is making us Obese? “  As you all know obesity is a condition where excess fat gets accumulated in a body to such an extent that it affects the health. So how to determine are you obese?  By checking your BMI (Body Mass Index). If its >30 you are Obese.  Obesity leads to many diseases like cardiovascular diseases, type 2 diabetes, obstructive sleep, some types of cancer, depression est.  You know why more people are becoming obese? Obesity facts in World and India Obesity is growing at a rapid rate in humans as well as animals. According to California Researchers Even some people having lower BMI are gaining weight. Whatever is happening is affecting everyone which suggests an environment trigger. Obesity can be caused by some chemical molecules called chemical obesogenes.  They are the molecules that do not properly regulate lipid metabolism in body and thus it lead to obesity. Some researchers have told that smoking before or after pregnancy can cause obesity in child. Some obesogenes are found in commonly used products like hand bags, wallpaper, tile and vacuum cleaner dust collected from 20 houses by University of New York. Phthalates are linked to obesity and are present in many PVC items like scented products including fresheners, laundry products and personal care products. Bisphenol A is one of the environmental obesogenes which reduces the overall number of fat cells but make rest of them larger. Effects of these obesogenes in animals are same as in a low- birth weight babies. Studies have concluded that obesogenes increases an individual metabolism of gaining weight. In a Research, it has been found that a chemical TBT , a compound found in pesticides , can trigger fat cell creation . So now when we know many facts related to obesity , lets proceed to how we turn obese ? How we turn Obese? Household food habits/ own food choice- When you eat lots and lots of unhealthy food, then it obviously leads to obesity. Unhealthy food like fast food, not eating fruits and vegetables, having white bread instead of brown , drinking excess alcohol, eating out a lot , eating more than required, eating too much when you are depressed . Lack of Exercise and Physical Activity – In our busy lives, we keep on sitting on a desk in office, rely on cars for commuting to office rather than walking or cycling . On our holiday also we watch TV, surf on internet or play video games . In short we are too busy to take regular exercises. This is something which sound like a lecture to youngsters, please do some physical activity but if you are not active enough, you cannot use the energy obtained from eating food. Genetics- Some people says that it run in my genes. My parents are also fat and so am I. Blah! It’s useless excuse. It’s not impossible for anyone; all of you can become healthy if you have a will to do so. Yes it maybe that you have same appetite as your parents but it doesn’t make it impossible for you to lose weight. So from now I hope you will start eating healthy and do more physical activities to become healthy. I already mention some of the diseases that are result of obesity now let’s go into details of how obesity can affect our health? How obesity can affect our health? Cardiovascular disease- Extra weight increase cholesterol and blood pressure which causes cardiovascular diseases. But I have good news for you if you lose weight, it lower the risk of having cardiovascular diseases. Type 2 diabetes- Mostly people having type 2 diabetes are overweighed or obese.  But again I will never disappoint you, by losing weight and having a balanced diet you can cure that too. Cancer- Kidney cancer, breast cancer, cancer of colon is connected to obesity.  Gallbladder disease- Either you are over weighted or underweighted , it leads to gallbladder diseases so don’t think of losing so much weight to cure this , just maintain a healthy BMI . Breathing Problem- When you have breathing problem, you stop breathing for brief periods which interrupt your sleep in whole night and cause sleepiness during daytime. It also leads to snoring. Due to obesity, weight of chest walls squeeze the lungs and lead to restricted breathing. Psychological Effects- People who are overweighed or obese get bullied by other peoples. They are blamed by their families for their condition that they are lazy. So please don’t get dishearten if you are obese. Beauty lies in the eyes of seer and one who consider you to be ugly because of your weight, define how beautiful they are? Right? Everyone can become beautiful as real beauty is inner beauty. I am not encouraging you to remain fat but I want to tell you that it’s curable; you just need to be calm and patient with yourself. Treating Obesity with a healthy diet Having low carb diet can work for short term but for long term, it is better to limit your calorie intake. Follow these steps:- Instead of a general diet plan go for a customized diet plan made for you. A plan that is made according to your likes and dislikes will have a better chance of you following it well. Include variety of food in your diet. There are healthy fats too so don’t leave healthy fats like nuts, seeds, olive oil EST. They make your heart healthy. Choose to eat whole grains such as brown rice, wheat bread. Eat fruits and vegetables at least 5 times in a day. Eat by seeing food label .Don’t eat high calorie foods. So I hope you know everything you need to know Obesity. If you think I missed out on something, mention in the comment section. Stay  tuned for more blogs till then stay healthy and happy.                                                     

In  On 12 June 2018

Hey Readers! Feeling Healthier and Happier? Today my blog is especially for diabetic patients. Wait, closing it? What if you are unknown of the fact that you too are one of them? Now first question in your mind is what is Insulin Resistance? Told you, I am a good anticipator. Insulin Resistance is a name given to cells which do not respond properly to a hormone called insulin. Insulin Resistance is closely related to obesity. But it doesn’t mean that one with insulin resistance will be overweighed. You can reduce insulin resistance by taking low-carbohydrates and Keto-diet. Ok another question is that what role does Insulin play in our body? Friends, Insulin allows the cells of body to take in the glucose to be used as a fuel. People who have insulin resistance produce more insulin than healthy people and that is known as hyperinsulinemia. Now let’s go through insulin resistance in detail than we will talk about Type-2 Diabetes. Are you suffering from Insulin Resistance? Initially, You will see no change in yourself but when your blood sugar level will rise then you will notice some changes in your body .Those changes are:- Tiredness Hunger Brain Fog Belly Fat High Blood Pressure High Cholesterol If Insulin Resistance develops into pre diabetes or Type-2 Diabetes, you will notice increased blood glucose level and symptoms of Type-2 Diabetes. What Causes Insulin Resistance? Let’s go through these points and say a big No to them. Being over-weight or obese Taking a high-calorie diet, high- carbonate or high- sugar diet. No or Less Physical Activity Taking high dose of steroids Taking stress Suffering from PCOD Now, Let’s Talk about Type-2 Diabetes. What is Type-2 Diabetes? Type-2 diabetes starts developing in cells which have Insulin Resistance. When more and more cells are becoming Insulin Resistant, it causes high blood sugar level. This condition is marked ad Pre-diabetes. Eventually after years of Insulin Resistance and Pre-diabetes, Type-2 Diabetes is an end result. But why we should let this happen? We should have a control on Insulin Resistance so that it does not develop into Type-2 Diabetes. What Causes Type-2 Diabetes? Sleep- Having a good and sound sleep is necessary for a healthy individual and many of us do not get enough of it. Studies suggest that less of normal sleep leads to Type-2 diabetes. Physical Activity- With new technology our work is becoming easy and making us do less physical activities. Children are being more interested in surfing online than playing outside. Children don’t play outside in free time and Adults are hampered with work stress. So you are welcoming diseases in your body. Try to take out tome for these things too. Nutrition and Fast food- Studies have suggested that society is facing a nutrition transition by adopting western culture which leads to increase rate of obesity and Type-2 Diabetes. Are you suffering from Type-2 Diabetes?  Check on these points and get an appointment from doctor as early as possible. Faster Plasma Sugar Level >126 mg/dl. For testing it you should only have water before 12 hours of test. A1 C test measures hemoglobin having sugar molecules attached to it. If its level is greater than 6.5%, you are suffering from Type-2 Diabetes.   Complications of Type-2 Diabetes This section will tell you that what diseases you will suffer from because of Type-2 Diabetes  Cardiovascular diseases- It includes risk of heart attacks, high blood pressure, stroke, narrowing of arteries. Nerve Damage- It occurs in legs and feet of individuals having Type-2 Diabetes. The pain, numbness can extend to hands and fingers too.    Kidney Damage- High level of glucose damage nephrons (tiny filtering units that kidney is made of ) Damage to Eye Retina- It will increase risk of glaucoma and cataracts. Increased risk of infections and poor healing. Hearing Loss. An increased risk of Alzheimer’s disease Diet and Nutrition for Type-2 Diabetes and Insulin Resistance We have different diets out there to control diabetes but the best results are obtained from whole food s such as whole grains, beans ,vegetables that are high in protein , nutrients and healthy fats . High quality protein can include lean meats and fish as well as some dairy products. Added sugar should be completely avoided. Diet with complex carbohydrates should be taken like stick to unprocessed food such as brown rice, whole grains, beans and vegetables. Fresh fruit is also included in it. Complex carbohydrates release sugar more slowly and in a more controlled manner. Follow a rule of thumb to avoid “white foods” because they are processed like white bread, rice and pasta. Eat a variety of colored fruits like berries and vegetables. Also include nuts and seeds in your diet to have more healthy fats.  For avoiding Insulin Resistance have low-carbohydrate and Keto-Diets. Eat very Low Calorie food. A Lot of healthy food and some exercise can cure it in a best way.   Thank you all for reading it. Hope you will start eating healthy so that you never ever get any of these diseases. Stay tuned for more health tips till then be happy and healthy.                  

In  On 06 June 2018

Aloe can be easily seen in our garden. It is very easy to grow and requires minimal care. This plant also purifies air hence it is apt for keeping indoors. Aloe Vera is full of vital nutrients required by the body. It is a very good source of Vitamin A, C, E, B12, Folic acid and Choline. It is not only rich in Vitamin but also in essential minerals such as Calcium, copper, iron, zinc, selenium, magnesium, manganese, potassium. Is it not a reason enough to add Aloe Vera juice in your daily diet? Aloe Vera also contains essential amino acids and enzymes required by humans in huge quantity. Now let’s talk about the digestive benefits of Aloe Vera. Aids Digestion: There is inflammation caused by food, environment and pollution in the body. Being  anti inflammatory in nature, Aloe Vera sooths and relaxes the gastrointestinal tract and help in proper assimilation of food during digestion. Preventing Leaky Gut Syndrome: Aloe Vera gel helps in soothing the damaged internal lining of the intestines. It prevents the bacteria from entering the blood stream during absorption of nutrients through intestines. Helps in Constipation: Aloe Vera acts as a laxative in body. It has gel which increases the water content in the intestines and stimulates mucus secretion. It also contains enzymes that help the body break down food.  Weight-Loss: Being rich in Anti oxidants, minerals and enzymes Aloe Vera helps in proper assimilation and absorption of food making weight-loss solutions successful.   Hair Growth: Aloe vera contains something called proteolytic enzymes which repairs dead skin cells on the scalp. It also acts as a great conditioner and leaves your hair all smooth and shiny. It promotes hair growth, prevents itching on the scalp, reduces dandruff and conditions your hair. Medicinal properties: Antioxidant and possible antimicrobial properties. Aloe vera may be used on skin conditions or superficial cuts for its antimicrobial and antioxidant properties.                

In  On 25 April 2018

Things you need to know about PCOD/PCOS & it’s  Home Remedies What is PCOD/PCOS Polycystic ovarian disease/syndrome is a hormonal imbalance in female body during childbearing years. Today one in every 10 women is suffering from PCOD. Due to an imbalance of reproductive hormones ovaries lose their normal function and fluid-filled cyst start to develop instead of ova. PCOD makes it different for women to conceive. Causes: The exact cause of PCOD is not known. The underlying reason for PCOD is a high level of male hormone in the female body. Symptoms: Weight-gain Excessive  growth of facial hair Irregular menstrual cycle or no cycle Fertility issue   Treatment: Doctors prescribe hormone treatment for PCOD to balance male hormones. Most doctors focus on losing weight and clean eating. There are various home remedies which can help in reducing symptoms of PCOD. The remedies are listed as follows: Methi/ Fenugreek seed water: Methi water improves metabolism and curbs bloating. It helps in digestion, especially of carbohydrates. A spoonful of methi seed can be soaked overnight in a glass of water. Boil this water in the morning and strain the seeds. Drinking this water empty stomach in the morning regulates hunger and keep the bloating aways. Since it increases metabolism, it helps in burning calories as well. Vitamin D: Vitamin D plays a very significant role in maintaining a good reproductive system. Vitamin D also plays an active role in maintaining metabolism and calcium absorption. Deficiency of vitamin D causes weakness in muscles, fatigue and brain fog. According to a study, 60-70 percent of women having PCOD also have a vitamin D deficiency. So it is important to get yourself tested and supplement the deficiency. Weight-loss: After following the first two steps, one has to start focusing on his/her diet. It should be a balanced diet with no high fat, high sugar or high salt content. Junk food must be avoided completely. Carbonated drinks/ aerated drink have very high sugar quantity in them. They must be avoided. Processed foods such as cheese, packed beans, chips, and canned food item should be avoided. It is better to hire a qualified dietician to help you customize a diet plan according to your needs. Apple cider vinegar: ACV help in increasing insulin sensitivity thus control the symptoms of PCOD. 2 Tablespoon ACV can be taken in the morning with water. Coconut Oil: It is the best oil because of its MCT levels. Cold pressed extra virgin coconut oil is rich in antioxidants and relieving symptoms of pcod. It regulates blood sugar levels and reduces LDL which is bad cholesterol. A spoonful of coconut oil is recommended daily. Fish Oil: Besides controlling bad cholesterol and gives numerous benefits to heart, fish oil is also very effective in insulin sensitivity. Studies show that Fish oil increase insulin sensitivity by 43%. It can be included in the diet as a supplement or by consuming oily fish. Some vegan options could be chia seeds and flax seeds. Flaxseed: Flaxseed is one of the most effective natural treatments for PCOS because it attacks the problem at the root. This miracle food contains high amounts of lignan, a compound that has been shown to bind to testosterone in the blood and promote its excretion. This translates to less of the unpleasant side effects caused by hormonal imbalances. Flaxseed can be added to the flour and can be used as it is in chapatti. It can also add a nutritious twist to green smoothies or baked goods. One can make its laddoos as well with jaggery or simply roast them and have it. Two tablespoons per day deliver a good chunk of fiber and is an excellent starting point. Bitter Gourd:  Commonly know as karela is helpful is controlling the insulin levels. It is thought to work by inhibiting glucose uptake, suppressing key glucose-producing enzymes, and supporting the function of the pancreas in insulin secretion. Bitter gourd, as its name suggests, has a strong bitter flavor, but can be paired with other vegetables like onions or tomatoes to tone down the taste. it can also be soaked in tamarind juice for 30 minutes before cooking to help remove bitterness prior to cooking. A common practice is to sprinkle salt on it and leaving for 30 minutes then rinse with water to get rid of bitterness. Nowadays bitter gourd Air fried crisps are also available.                

In  On 23 May 2018

  Water melon is an absolute favorite in summer. It is hydrating and has cooling effect. It has very low glycemic load which makes it a wonderful fruit even for diabetics. Here are some rules and benefits of water to remember this summer. Hydration and energy: During summers our body tends to lose a lot of water through sweating and it is important to keep yourself hydrated all the time. Water melon is a tasty way to keep your body nourished and replenish all the water lost during sweating. It is easy to digest and gives energy almost instantly. Timing of water melon: If you are suffering from hypertension, water melon is an excellent and tasty remedy for lowering the high blood pressure. You can start your days with a glass of watermelon juice or have water melon as it is. It works great at anytime however never mix it with any other food. It is advisable to have fruits either in between meals or empty stomach. Digestion and weight-loss: watermelon is mostly water and fiber. It fills the stomach while aiding in digestion because of its fiber content. Hence, it is the part of most weight loss programs. Apart from being incredibly delicious, it is low in calories too. It is low on glycemic load and diabetics can enjoy it too. Decrease the risk of cancer: Water melon contain lycopene which is a great anti oxidant. Lycopene is capable of stunting growth of tumor and cancer cells in body. Heart Health: Watermelon has the ability to lower down the high blood pressure. Hence it helps improving heart health and decrease the risk of stroke. Sooths sore muscles and aids in recovery: Water melon helps in soothing the sore muscles. It is a brilliant option as post work out food as it aids in recovery. It also provide instant energy boost. Eye Health: Water melon is rich in vitamin A, vitamin C, and lycopene. Watermelon also has beta-carotene, lutein, and zeaxanthin, which all are excellent for the health of your eyes.  Anti depressant: Thanks to Vitamin C and Vitamin B6.  Vitamin B6 helps to synthesize neurotransmitters that relax and improve mood, while vitamin C is a strong anti oxidant which protects the body from free-radicals which may cause aging and stroke. Balances Hormones: Watermelon has the ability to balance hormones, which also improves mood. Let’s be honest: It’s hard to not be in good mood while enjoying juicy watermelon on a hot summer’s day! Skin: water melons are extremely hydrating. They are 96% water. Hence they nourish the skin and heal the dry flaky skin. They are rich in anti oxidants which has anti aging effect.   Detox: Water melon make amazing detox food. A water melon only diet helps you detox your liver and reboot your immune system. Water melons are extremely satiating and filling. Hence say bye to difficult diet and opt for tasty water melon diet.       

In  On 23 May 2018

Garlic is available in all the seasons all around the globe. It is a daily ingredient in our kitchen and part of imparting classical flavor to variety of delicacies, it has tremendous health benefits. Garlic is a white colour stem that has lot of pods attached to it. It can be store in a cool dry place for months without much maintainace. It is also eaten in leafy form. We all love having Hot and sour soup when we catch cold. The main ingredient of that soup in garlic.  Garlic has antiviral, antifungal, and antibiotic properties. We are all familiar with garlic and it’s pungent smell. This smell is because of a compound called Allicin which contains sulphur in garlic. It is a rare source of Allisatin 1,2. Garlic is rich in minerals such as phosphorus, calcium and iron. Here are some benefits of Garlic listed down below: Garlic aids digestion: Consuming garlic in your diet daily helps in eliminating many digestive problems. Garlic also helps in swelling or irritation of the gastric canal.   Management of Diabetes: Uncontrolled Diabetes can be fatal for the kidneys, hinder nervous system functions, cause heart diseases, and affects vision. Garlic oil may help diabetic patients fight these side effects.   Lowers Cholesterol Levels:  There are two kinds of cholesterol, LDL cholesterol and HDL cholesterol and LDL is bad for human health. Garlic is rich in the allicin compound which prevents LDL cholesterol from oxidizing. So, all those who have high cholesterol levels should start their day with a crushed garlic pod.     Reduces Hypertension :  Garlic is natural ingredient for management of high blood pressure. When the body has high levels of pressure, the allicin present in it garlic relaxes the blood vessels. It also acts against coronary thrombosis by reducing platelet aggregation.   Helps in eye Infection: The minerals present in Garlic such as selenium, quercetin and vitamin C protect our eyes from swelling and infections.     Cures Diarrhea: Garlic helps in dysentery, diarrhea and colitis. It dispels the worms from intestines without disturbing the functioning of  gut bacteria which aid in digestion.   Asthma: Boiled garlic cloves are used as an effective treatment in controlling asthma in alternative medicine. Crushed raw garlic pods in Vinegar further help in controlling the frequency of attacks.   Yeast Infection:  Garlic is very effective in yeast infections. Presence of sulfur in garlic make the yeast difficult to grow.