Diet and Nutrition by Sheetal

07/04/2015

07/04/2015

Awareness on world Health Day . Stay healthy add happy years to your life

13/03/2015

KIDNEY CLEANSE TIPS:
Throughout history humans have benefitted by fasting and cleansing their vital organs. Liver and kidneys make a good team and work hard to keep one healthy, safe with clear skin and healthy weight. If feeling more tired or fatigued than usual, or facing skin problems like rashes , acne , eczema calls for a kidney cleanse . Having frequent urinary tract infections or past history of kidney stones , weight gain , bloating suggests that one opt for kidney detox . Kidneys not only produce hormones , but filter out excess water and sodium and clean our blood., eliminate toxins that come into our body from food , air and water.

Super Radish Kidney Detox :
1 cup Radish
1 cup purple cabbage
1 rib of celery .
Wash throughly the ingredients , cut in small pieces, blend in blender by adding one cup water. Sieve and drink fresh .
Radishes are super detoxifiers for liver , gall bladder and help kidney flush out excess toxins . Juicing radish helps dissolve kidney stones so one can pass them quickly .

Carrot Cucumber Power Shot :
2 carrots diced
1 large cucumber diced
Wash carrots and cucumber . Run it through the juicer. Carrots and cucumbers combined support the kidney in flushing Uric acid and excess toxins also load the body with mega dose of nutrients .

Watermelon Flush :
2cup watermelon pieces
1 lime peeled
2 sprigs of mint .
Wash all the produce throughly and blend , have the slush . Ideal for summers . Replenishes the lost potassium ( lost due to sweating) . Watermelons are natures most anti inflammatory foods , helps flush out the toxins , mint and lime helps to detoxify .

12/01/2015

Sesame seeds are mentioned in early Hindu legends, and that they represent a symbol of immortality. The benefits of sesame seeds are not just culinary, but this nutrient rich condiment is good for our bodies as well. It is oldest known condiment known to mankind used for ages in Middle Eastern and Asian dishes. It has a nutty fragrant crunch to the dishes specially when roasted under low temperature. There are white ( Ivory), black or brown sesame seeds.
Sesame seed oil is a rich source of phytonutrients ( omega-6fattyacid) , vitamins and dietary fibre . One can just sprinkle roasted sesame seed powder or whole seeds on salads, veggies or in curries and viola !!!one gets an excellent iron rich dish.sesame seeds particularly the black ones are rich in iron and ideal for people suffering from anaemia and fatigue. So now you know dat unpolished black sesame til laddos are more nutritious. Dishes prepared with sesame provide instant energy , so ideal for weight trainers and sports persons. Til chikkies are an Indian version of granola bars, combined with dates.
Sesame seed oil is beneficial for heart health as it prevents atherosclerosis lesions. It helps in lowering bad cholesterol and increasing good cholesterol. A combination of olive oil and sesame oil is an ideal cooking medium. Sesame seeds are rich in dietary fibre and hence aid digestion , helps in liver health.
Sesame seed contain copper, zinc, magnesium calcium , minerals provides strength to blood vessels, joints and bones. Sesame seed contain several nutrients that have stress relieving properties and used in anti anxiety Ayurvedic preparations. Sesame seed oil is a natural anti inflammatory agent and excellent healing properties, can be used for body massages and against sun burns. It detoxifies the skin , keeps it glowing and controls dryness. It is ideal is dealing with scalp problems, dry damaged hair and encourages hair growth .
Sesame seeds are used in variety of dishes all over the world . The famous " tahini sauce" is made from roasted sesame seeds ground to paste with olive oil. Tahini sauce is used in preparing the popular dish " Hummus" Allover India sesame seeds are given prominence in the festival of Makar sankranti or lorries. They are the main ingredients in making til laddos or til poli or til chikkis.fFish baked with sesame seed is a delicacy in far Asian cuisine. Roasted til chutneys are nutritious as well as zingy in flavour .
Add this super food Your daily diet .

30/12/2014

Hanging (hangover) NewYear's Morning.
After a night of partying on New Year's Eve until the wee hours of morning , the best antidote for a splitting headache , nausea and parched throat is having lots of water .
Alcohol poisoning is life threatening . If at a party a fellow party person is displaying symptoms like confusion stupor , vomiting , seizures , slow irregular breathing , low body temperature , bluish tinge to skin etc it is advisable to call in for emergency medical help.
Better be careful then be a party spoiler . Just a couple of drinks can trigger a massive headache , why pay a price the next morning especially a New Years morning . Having a non alcoholic beverage or water will keep one hydrated and cut down on the overall amount of alcohol you drink . Hangovers are gender blind . Having same amount of alcohol will make women more tipsy. Red wine contains tannins compound that are know. To trigger headaches . So it is advisable to go easy on wines too. Diet drinks or cocktails help in Counting calories , drinks in Fruits juices or sugared soft drinks can make for less intense hangovers . Having food before drinking help in cutting risk of a massive hangover , especially food that contain fat. Eating as much as one drinks with salads and proteins is a plus point .
Over the counter painkillers after waking up is a a better plan than popping pill before going to sleep. Don't take acetaminophen (Tylenol) after a night of drinking ; the combination is harmful for liver.
Drinking can help one doze of quickly but too much undermines the quality of sleep, you don't spend as much time in all important REM - cycle and tend to wake up too soon and tired .
More alcohol in the morning is a myth and does nothing but postpones a hangover . The worst symptoms hit when the blood alcohol levels drop to zero. Again coffee is a cure is a myth as it leads to dehydration and makes one feel more parched . To replenish the fluids in the body sip water at regular intervals or some sports drink ( electral powder, or Getorade ) to counter dehydration and replace lost electrolytes especially if you threw up. Here's to a partying on New Year's Eve.

18/12/2014

WINTER FOODS
Eating with the season is healthier as there is variation in the nutrient content of food when they are harvested off- season . Listed below are abundantly available winter foods and their benefits.
ORANGES: Ample yield of oranges in this season has its perks. This citrus fruit packed with vitamin C helps the body to fight against infection ( cold, germs) and improve immune system . It's low in calories and loaded with fibre.
CARROTS: Fresh carrots should be consumed for high carotene content ( converts to vitamin A) also have vitamin B,C,D, and calcium pectate( ape tic fibre that has cholesterol lowering properties).
MUSTARD SEEDS( sarson): Young tender leaves have high nutritional value and anti- oxidants and carotenes. Making sarson ka saag with make ( corn ) di roti is a complete winter meal .
PEAS: In winter peas taste sweet and are extra fresh , they come loaded with phytonutrients that provide us with anti inflammatory and anti oxidants benefits.
TURNIPS: The best turnips come to the market in this season . They are packed with insoluble fibre , folates, vitamins and minerals. Pickled turnips in vinegar are ideal in this weather.
SPINACH: /FENUGREEK LEAVES: Taste the best in winter . These leafy veggies are loaded with carotenoids , vitamins , minerals and flavonoids .
PEANUTS: A rich source of vitamins potassium , protein , carbohydrates, calcium and fat provide much needed warmth in this cold climes,
STRAWBERRIES: This beautiful fruit is found abundantly in this weather. Rich source of vitamin C , anti oxidant, potassium, folic acid and fibre is ideal to lower the risk of heart disease and diabetes.
SESAME SEEDS: this nutrient dense condiment is one of the healthiest foods in the world. Sesame oil should be consumed in winter and one should have a body massage with this oil. Dry roasted sesame seeds combined with jaggery and peanuts ( til laddos) are a healthy winter snack. Sesame seeds are packed with phytonutrients and omega 6 fatty acids.
Dried fruits like apricots dried dates nuts area power house of vitamins and minerals. Making a mild shake or granola bar of almonds dried dates sesame seeds provides the body with much needed energy in chilly days.
Stay warm and stay healthy . Happy winters.

14/11/2014

Awareness on Diabetes day .

12/11/2014

Some Nibble ideas:
The drawback of snacking is that it can become like an extra meal. Keeping a snack nourishing as well as tasty is an art in itself. Many of the time when , we feel hungry or want to share munchies with friends or family over a cup of tea or drinks it's advisable to get a grip over oneself .
Eating cracker or crispies straight out of the package while watching TV is a big no no. Yes now a days baked crispies are available at the food mall and its a boon . Pop corn or boiled corn chat is much healthier and low in calories than flavoured popcorn .
Having thinly cut / striped veggies with yogurt is a very good impulse eating option. Oil free Khakra with mint chutney , rice puffed bhel with peanuts, roasted grains, with channa are a very fulfilling snack.
Brown break with egg whites , cucumber sand which are a perfect snack. Apples, nuts, dry fruits are very healthy snacking ideas . A bar of dark chocolate is mood elevating .
Making clear broth of seafood , veggies , or or chicken is nourishing as well as fulfilling on cold evenings. Steamed sprouts with a twist of lemon and chaat masala goes well with evening drinks. Zucchini Fritters , jalapeño fritters and cottage cheese tossed with veggies make great finger food.
Here 's to happy snacking .

26/10/2014

Thank you followers !!!!!! Stay healthy , stay fit this festive season keep sharing , tagging and liking 🎉❤️

08/10/2014

All disease begins in the gut.
Research over the past two decades has revealed that gut health is critical to overall health and that an unhealthy gut contributes to wide range of disease including diabetes, obesity, rheumatoid arthritis , autism , psoriasis, depression, auto immune disease and chronic fatigue syndrome. Problems with digestion lead to problems with immune system since the lining of the gut is an important immune barrier.
Several features of the modern lifestyle directly contribute to unhealthy gut flora:
Antibiotics and other medications like birth control pills and NSAIDs.
Diets high in refined carbohydrates, sugar and processed foods.
Diets low in fermented fibres.
Gluten intolerance or other allergies
Chronic stress.
There are trillions of bacteria living in our gut . There is a symbiotic relationship with few microbes that live inside our gut. In layman term these " good bacteria " help us digest the food . Leaky gut and bad gut flora are common because of the modern lifestyle , this systemic inflammatory response then leads to the development of autoimmunity
How does one maintain and restore healthy gut:
Remove all toxins from ones diet .
Eat plenty of fermentable fibers( starches like yam , yucca, sweet potato)
Eat fermentable foods like yogurt, kefir, buttermilk, dhokla, idli or taking a " probiotic" drink . Yogurt is best known probiotic food.kefir - is fermented milk product contain a mixture of beneficial yeasts and bacteria . Miso - made from fermented soy used in Japanese cuisine good source of lactobacillus and acidophilus . Sauerkraut - fermented cabbage use in German cuisine again good source of lactobacillus and acidophilus bacteria . Apples provide ideal ph conditions for exercising a beneficial balance of micro organism .
Diet likely plays a big role in having a leaky gut , so if on has a digestion problem or leaky gut symptoms one would do well to see a gastroenterologist and a nutritionist.
Lifestyle modifications , reduce stress by meditation or medication, eating fresh foods , may eliminate chronic health problems . Improving the way we live and the way we eat paves the way to better happy healthy life .

29/09/2014

World Heart Day--29septrmber2014

World Heart Day takes place on 29th September every year.,it was founded to create awareness around the globe that heart disease and stroke are the world's leading causes of death. Every year there is a different theme - 2014s theme is "Creating Heart Healthy Environment "
The above theme means-the places in which we live, work and play should not increase our risk of cardiovascular disease(CVD) . The environment where we live and work will have an impact on our health . High alcohol consumption and smoking rates leads to high risk cardio vascular disease. The pollution caused by industrial units and vehicles also poses threat to heart healthy conditions.
People from across the world have signed a petition calling on national and international leaders to recognise the importance of heart healthy environments. It is time for the government to act , since they have the power to enforce the law to have a clean environment .
People have the right to have a clean environment for a better living.
WHO on this occasion is stressing on "The need to reduce the consumption of salt"
Indian women are becoming easily vulnerable to heart disease owing to their irregular lifestyle. It is observed that women die of heart diseases due to ignorance towards timely assistance for their condition .
The most important question "how is an individual supposed to check for signs of a heart attack ?" --- pain in the upper part of the body- chest, neck , arms , back-which isn't movement related , breathlessness, sweating or at times nausea-it could mean that the person is undergoing a heart attack and a must provided immediate care.

25/09/2014

Navratri fasting is an excellent healthy practice as long as one doesn't starve oneself. All one needs to do is fast in correct manner by eating small frequent meals. The special foods accepted in navratri fasting are in fact super food and alternate source of gluten free diet. These super foods should be included more in every day diet and not only for fasting .
In festivities people who fast especially youngsters go to play "garba"/ "dandiya" . This form of dance is strenuous and leads to fatigue if one has not had enough intake in the day. A person may experience headache, fainting spells or nausea .
The special diet accepted in navratri includes
Bhagar /samo rice/ vari . It's a grass seed. Even diabetics can have it . It has dietary fiber easy to digest .
Rajgira/amaranth. This grain is rich in calcium iron, magnesium, phosphorus, vitamin c .
Makhana / lotus seeds. Strengthens heart, antioxidant and easy to digest .
Singhara/ water chestnut
Kuttu ka atta .
Sweet potato
Potatoes
Sago.
Sago or sabudana is hard to digest. Even though very popular and delicious recipes can be made like khichdi or sabudana vada , sago should be used sparingly . It's high calorific and makes one constipated . But bhagar, rajgira, shingada atta can be consumed ideally.
Bhagar made with roasted groundnuts and yoghurt is ideal afternoon meal .
Rajgira rotis with sweet potatoes sabji is perfect combination .
Fruits should be consumed maximum.
Milk , dry fruits, raisins , chaas , yoghurt again makes an in between filling .
Panner sprinkled on fruit salad is filling as Welles low calorie.
Folks let's follow this navratri an ideal weight loss regime. Reasons for quick weight reduction is calorie intake is limited due to limitation of food groups. The meals are easy to digest as no protein present. One has to keep in mind dat fried items to be avoided , and of course the key point is to have less portions .