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03/09/2020

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03/09/2020

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25/08/2020

LOOSE WEIGHT DURING LOCKDOWN
LIFE IN A LOCKDOWN has the common side effect like Stress, Depression and Weight Gain. Minimal physical activity and more of eating unhealthy, results in weight gain and none of us wants that. While we are physically distancing ourselves from the world, most of us are turning to food for companionship. Lockdown has managed to beget 'stress eating', which mostly leads to overeating. Staying at home all the time may cause binge-eating while binge-watching our favourite shows. Also, if you look at the food items that sold out at the start of lockdown, it was things like pasta, flour and yeast, which are used for cooking from scratch
Focus on how you can include in your diet rather than excluding from your diet. Thinking of excluding or cutting thing from your diet make you feel negative- Dieting is not the right word for you.
Do something which gives you positivity-
1. ADD ON EXTRA FRUITS AND VEGETABLE:-
Add extra portion of fruit and vegetables in your diet helps you adding a variety of vitamins, minerals, phytonutrients, fibre, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar. Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings. Replace your unhealthy or fried snack with fruits and salads.

2. DRINK LOTS OF FLUIDS
Many a time we misinterpret body signals of thirst and hunger. Drinking plenty of water helps you hydrated and is good for digestion, healthy kidneys and skin. Have one or two glass of water the moment you wake up and at the same time fill three more bottles for the day and keep it next to your work laptop with a glass. If plain water bores you, you can try herbal tea and infused water as well. Make sure till evening, you finish them all.

3. TAKE PROPER SLEEP
"Adequate sleep helps control hunger hormones, and being well-rested helps you to better resist calorie-rich foods like chips and sweets that you may eat to boost your energy levels. Studies have shown that poor sleep is one of the strongest risk factor for obesity as it is linked with 55%of adult obesity and 89% of child obesity. Ensure your room is dark and adequately cold to help you get a good sleep. Lack of sleep also leads to weight gain and restlessness through the day. One should take 6-8 hours of sound sleep every day for maintaining weight as well as reducing stress. Early to bed is also a right therapy especially during thing lockdown period.

4. DON’T TURN YOUR BEDROOM OR OFFICE ROOM INTO DINING ROOM
If you bring food in your bedroom, there's no way you would be able to keep your hands off it. Make it a point to leave your bed every time you have to eat. If nothing else, your laziness would prevent you from overeating during this lockdown period.

5. START A FOOD DIARY
Maintaining a food diary is a best way to keep a look at your eating habits including what, how much, and why you are eating. This helps you cut down on mindless munching and also help you identify possible food intolerances. In fact, starting a food diary is often the first thing dieticians ask their clients to do. The simple act of writing down what you eat can help increase self-awareness, which may lead you to make healthier choices.
In fact, a researcher from one recent study says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less.
Keeping a diary helps you and your doctor understand your eating habits.

6. START A DAY WITH A HEALTHY BREAKFAST
Breakfast- The most important meal of the day. If you do eat in the morning, make sure to start your day off right by fuelling your body with the healthy and nutrient-dense foods .The first meal of your day decides how your blood sugar levels will behave for the rest of the day. Make sure that you choose a high protein and high fiber food like egg whites, sprouts, oats, protein smoothes etc. This will ensure that you have more satiety and less cravings and this will support you in losing weight.

7. PHYSICAL ACTIVITY
Since we can’t really go out for workout and walk during lockdown, we can do many easy exercises at home also like 500 jumps or 200-300 stair steps climbing throughout the day. One can do yoga at home, skipping of rope and many other exercises for maintaining or losing weight. Avoid sitting for long time.

FOR MORE DETAILS AND PROPER GUIDANCE TAKE A CUSTOMISED DIET PLAN FOR WEIGHT LOSS
For consultation- call or what app @ 9654462825

21/06/2019

Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids..

It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

*_Here are 9 health benefits of quinoa._*

*1. Very Nutritious*

It technically isn't a cereal grain, it is basically a seed, which is prepared and eaten similarly as grains.

There are three main types: white, red and black.

This is the nutrient content in 1 cup (185 grams) of cooked quinoa (2):

Protein: 8 grams.
Fiber: 5 grams.
Manganese: 58% of the recommended daily allowance (RDA).
Magnesium: 30% of the RDA.
Phosphorus: 28% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Iron: 15% of the RDA.
Zinc: 13% of the RDA.
Potassium 9% of the RDA.
Over 10% of the RDA for vitamins B1, B2 and B6.
Small amounts of calcium, B3 (niacin) and vitamin E.
This comes with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.

Quinoa is non-GMO, gluten-free and usually grown organically. Even
though technically not a cereal grain, it still counts as a whole-grain food.

*2. Contains the Plant Compound Quercetin and Kaempferol*

Quinoa contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies.

*3. Very High in Fiber, Much Higher Than Most Grains*

Quinoa is much higher in fiber than most grains. One study found 17–27 grams of fiber per cup (185 grams). Most of the fiber is insoluble, but one cup of quinoa still contains 2.5 grams of insoluble fiber.

Soluble fiber helps in controlling blood sugar levels, lower cholesterol, increase fullness and help with weight loss.

*4. Gluten-Free and Perfect for People With Gluten Intolerance*

A gluten-free diet can be healthy, as long as it’s based on foods that are naturally gluten-free.

Problems arise when people eat gluten-free foods made with refined starches.

Quinoa is naturally gluten-free. Using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of your diet when you’re avoiding gluten.

*5. Very High in Protein, With All the Essential Amino Acids*

If a food contains all nine essential amino acids, it’s referred to as a complete protein.

The problem is that many plant foods are deficient in certain essential amino acids, such as lysine.

However, quinoa is an exception to this, because it contains sufficient amounts of all the essential amino acids.. For this reason, it’s an excellent source of protein for vegetarians and vegans.

*6. Has a Low Glycemic Index, Which is Good for Blood Sugar Control*

The glycemic index is a measure of how quickly foods raise your blood sugar levels.

Foods with high glycemic index are linked to many of the chronic diseases like type 2 diabetes and heart disease.

Quinoa has a glycemic index of 53, which is considered low.

*7. High in Important Minerals Like Iron and Magnesium*

Many people don’t get enough of certain important nutrients.

This is particularly true of some minerals, especially magnesium, potassium, zinc and (for women) iron.

Quinoa is very high in all 4 minerals, particularly magnesium, with one cup (185 grams) providing about 30% of the RDA.

The problem is that it also contains a substance called phytic acid, which can bind these minerals and reduce their absorption.

However, by soaking and/or sprouting the quinoa prior to cooking, you can reduce the phytic acid content and make these minerals more bioavailable.

Quinoa is also pretty high in oxalates, which reduce the absorption of calcium and can cause problems for certain individuals with recurring kidney stones.

*8. Very High in Antioxidants*

Quinoa is very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and many diseases.

Allowing the seeds to sprout seems to increase the antioxidant content even further.

*9. May Help You Lose Weight*

In order to lose weight, you need to take in fewer calories than you burn.

Certain food properties can promote weight loss, either by boosting metabolism or reducing appetite.

The relatively high protein content of quinoa may play a part in its ability to prevent weight gain and aid weight loss. High protein diets increase satiety, causing people to eat less.

The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall.

*Conclusion*

Rich in fiber, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods on the planet.

It may improve your blood sugar and cholesterol levels and even aid weight loss.
What’s more, it’s naturally gluten-free, delicious, versatile and incredibly easy to prepare.

Dietician Esha Singhal
Contact # - 9654462825
20% discounts on weight loss & weight gain packages..
Offer valid from 21 June 2019 to 25 June 2019

24/07/2018

In our looks-obsessed society, lots of people think that being overweight is an appearance issue. But being overweight is actually a medical concern because it can seriously affect a person's health.

Diabetes and heart disease are health problems that can stem from being overweight. Being overweight can also affect a person's joints, breathing, sleep, mood, and energy levels. So being overweight can affect a person's entire quality of life.

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14/04/2016

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14/04/2016

08/04/2016

8 Benefits of Coconut Water You Didn’t Know About

Coconut water is the ultimate thirst quencher and offers a tasty alternative to water. This pure liquid is packed with nutrients that yield an array of health benefits. Here are 8 Benefits of Coconut Water that explain why it has become so popular:

1. Helps in Weight-loss.
The fat content in coconut water is extremely low, so generous quantities can be consumed without the fear of immediately packing on the pounds. It also suppresses the appetite and makes you feel full because of its rich nature.

2. Picture-Perfect Skin.
For those with acne or other blemishes on the surface of the skin, topical application of coconut water can go a great distance as it has the ability to clear up and subsequently tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil. This explains why products such as facial creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective.

3. The Ultimate Hangover Remedy.
Next time you overdo it and drink more than your belly can handle, consume coconut water to settle your stomach. It will also replace those essential electrolytes that exit the body if you experience bouts of frequent urination and vomiting.

4. Aids in Digestion.
If you constantly encounter difficulty during the digestion process, coconut water may provide a source of relief. Because of its high concentration of fibre, it aids in the prevention of indigestion and reduces the occurrence of acid reflux.

5. Hydrates the body.
The ingredients in coconut water are way more effective at hydrating the human body than those of sports and energy drinks. During rigorous exercise or extended periods of physical activity, the human body loses mineral-rich fluids. However, coconut water serves as an excellent replacement medium with 294 mg of potassium and 5 mg of natural sugar per glass, unlike your favourite sports drink that only contains half of the potassium content and five times the amount of processed sugar. In addition, the sodium count is only 25 mg, which is relatively low compared to the 41 and 20 mg found in sports drinks and energy drinks respectively.

6. Reduces Blood Pressure.
In many instances, a disproportionate level of electrolytes can result in high blood pressure. Because coconut water contains an adequate supply of each, it can be used as a balancing mechanism. In some instances, it is recommended that coconut water be consumed at the start of each day to foster the balance of these electrolytes.

7. Rich in Nutrients.
Unlike any other beverage on the market, coconut water contains five essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium. Because of its unique composition, coconut water can be enjoyed by individuals with varying medical conditions.

8. Compatible with Human Blood.
Since it is isotonic to human plasma, coconut water can be used in extreme emergencies to quickly rehydrate the human body if administered intravenously. It is not uncommon for the drink to be used in poorer, third-world countries to save human lives.

How Much Should You Consume?
Coconut water can be enjoyed as a stand-alone beverage or combined with another liquid product. There is no hard and fast rule regarding the amount that should be consumed on a daily basis, but experts from the Mayo Clinic strongly suggest that you consider maintaining an active lifestyle if consuming large amounts of coconut water since each eight ounce serving is accompanied by 45 to 60 calories.
When searching for the perfect fresh coconut to enjoy, be sure to steer clear of those that have a hard brown shell as this is an indication that it is mature. Instead, look for those that are young and green on the exterior as they usually contain a large supply of the actual coconut water substance. To test it out, simply shake the coconut up and down to gauge how much liquid it contains.

10/02/2016

https://www.lybrate.com/doctor/eshasinghal

Dt. Esha Singhal specializes in Health Specialist, Dietitian/ Nutritionist and practices at Shashi wellness Center, Ghaziabad, Uttar Pradesh.