Dietician and Nutritionist Khushboo Zutshi

28/06/2020

We all must have heard the age old saying " An Apple A day Keeps A Doctor Away". We often connect apple to boosting haemoglobin .

But you know what Apple contains a lot of phytonutrients and is a powerful antioxidant.

It's also a good source of Vitamin C and Fiber. So include lots of apple in your diet but dont have the imported ones which is not only coated with wax but a lot of preservatives.

Instead reach out for the most ugly looking Indian apples.Like they say "All that glitters is not gold "

29/08/2017

Hi Friends..

Made oats,dal and spinach khichdi for lunch with just 2 tsp olive oil.
A healthy lunch option and a quick fix for working women and men.
A sumptuous meal with complex carbs,protein and palak which is rich in Vitamin A, Vitamin E,B complex,Iron, Calcium, Folate,Magnesium, Phosphorous...

Recipe below :

Recipe -

Ingredients :

1 cup oats,1 cup moong dal, 1 small onion chopped, 1 small tomato chopped,250 gms chopped palak, 5-6 kadi leaves, 1 tsp mustard seeds, green chilli, chilli powder,turmeric powder, salt to taste.

Directions :
Heat 2 tsp olive oil in a non stick kadai.
Add mustard seeds, kadi pata and chopped onions and saute for 5 minutes till the onion are translucent.
Add chopped tomatoes and palak.saute till the tomatoes are soft.
All all the masalas and salt.
Add 1 cup dal and 1 cup oats and mix well.
Add 6- 7 glasses of water and cover the lid and cook on slow flame till the lentils are cooked.
Serve hot with curd and Pudina chutney.

02/08/2017

Embrace the good old ghee for life !

Friends,I know I have been off the scene for a while and haven’t really blogged in a while..

Today am going to clear some myths about ghee.There are fats that kill and those that heal.Ghee is definitely the latter.

So in the thick of this festive season don’t stress yourself When your family and friends insist you to dig into those delicious,ghee soaked ladoos.

Top 10 Ghee Benefits

1. Ghee Has a High Smoke Point
Why is ghee’s smoke point important? Because the vast majority of high-smoke point oils sold today (peanut oil, soybean oil, corn oil and canola oil) are genetically modified cooking oils that are not healthy for consumption. Of course, smoke point is an important measurement of any oil; any cooking fat that is taken above its smoke point is in danger of hitting flash point, the reason for most fires in the kitchen.
In addition to a risk of fire, heating oils above their smoke point destroys essential phytonutrients and can result in an increase of free radicals which can increase the risk of degenerative diseases like Cancer,Diabetes mellitus Type 2, Cardiovascular diseases etc..

2.Ghee is Rich in Fat Soluble Vitamins A, D and E
If you have gluten sensitivity, leaky gut syndrome, IBS, Crohn’s or certain pancreatic disorders, you may have a problem absorbing vitamin A. By using ghee for cooking, and as a replacement for butter, you can increase your intake. Vitamin D, also a fat-soluble vitamin, can be made in the body after exposure to sunlight.
However, during winter months, it can be difficult for our bodies to make enough. Ghee benefits the body by improving moisture and contains vitamin E, which is an antioxidant whose role is to repair damaged skin, balance hormones, improve vision and help to balance cholesterol. Fat-soluble vitamins are absorbed with fat and stored in the gastrointestinal tract — and they are essential to maintaining a healthy metabolism and various biochemical functions in the body.
________________________________________
3. Ghee is Suitable for Individuals with Casein and Lactose Sensitivities
Another one of the health benefits of ghee? It’s lactose and casein-free. Some individuals have a milk allergy, which may stem from a heightened sensitivity to casein, and others may be hypersensitive to lactose. For individuals with a casein allergy, the reaction may include swelling of lips, mouth, tongue, face or throat, hives, or congestion.
Lactose intolerance individuals have a difficult time digesting lactose; however, the symptoms are much less dangerous than a casein allergy. Symptoms of lactose intolerance may include bloating, gas, nausea, vomiting, gurgling and cramps. The majority of people who have sensitivities to either casein or lactose don’t have an issue with ghee, as these elements have been removed through skimming and straining.
________________________________________

4. Ghee Made From Grass-Fed Cows Contains CLA
Conjugated linoleic acid or CLA is higher in grass-fed beef and in products made from their milk. This is one of the main reasons I encourage eating grass-fed beef and dairy. While research is still diving into the benefits of CLA, initial studies indicate that it may help to reduce tumors, lower cholesterol and high blood pressure, reduce inflammation, and actually lower body fat.
________________________________________
5. Ghee Contains Butyrate, an Essential Short-Chain Fatty Acid
Butyrate, or butyric acid, is a short-chain fatty acid that acts as a detoxifier and improves colon health. It’s been shown to support healthy insulin levels, is an anti-inflammatory, and may be helpful for individuals suffering from IBS, Crohn’s disease and ulcerative colitis.
A recent study found that “butyrate can prevent and treat diet-induced insulin resistance in mouse.” (2) Researchers agree that more study needs to be conducted to further explore how butyrate affects insulin levels in humans.
________________________________________
6. Ghee Tastes like Butter, But is “Butterier”
The ghee-making process, which includes the extraction of the milk fats and water, intensifies the flavor of the butter. You’ll find that in cooking preparations, to get the taste of butter, you need significantly less to reach satisfaction. In addition, ghee is central to my Healing Foods Diet that focuses on getting the body back to a healthy state while triumphing over heart disease, diabetes, obesity, depression, hormonal imbalances and more.
________________________________________
7. Ghee Builds Strong Bones With Vitamin K2
Another one of the fat-soluble vitamins, K2 is essential for the body to help utilize minerals, including calcium. In fact, studies show that Vitamin K builds bones better than calcium.
Proper levels of Vitamin K2 help to protect against tooth decay, supports proper growth and development of bones, and protects against the calcification of the arteries, also known as atherosclerosis.
________________________________________
8. Ghee Supports Weight Loss, Like Coconut Oil
Energy from medium-chain fatty acids in ghee and coconut oil actually burn other fats in our system, leading to weight loss. In Ayurvedic practice, ghee is a central part of the diet that is believed to help improve gallbladder function, and jumpstart digestive systems. The belief is that ghee actually attracts other fats and removes toxins that are traditionally difficult to eliminate.
________________________________________
9. Ghee Improves Digestion
As mentioned above, the short-chain fatty acid butyrate helps support a healthy digestive tract. It works by stimulating the conversion of fiber into more butyric acid, which is essential for detoxifying as well as the elimination of other fats and toxins. Additionally, ghee benefits include increasing gastric acid and aiding in efficient digestion.
________________________________________
10. Ghee Reduces Inflammation
Ghee’s levels of butyrate play a role in reducing inflammation in the digestive tract and throughout the body. In Ayurvedic practice, ghee benefits the body by creating a more alkaline system that overall reduces inflammation by reducing the leukotriene secretion and reducing prostaglandin in the body. It’s believed that inflammation is at the root of most diseases we face today including Alzheimer’s Disease, some types of cancer, high cholesterol levels, arthritis and asthma.

15/05/2017

Good Morning Friends,Just came from my morning walk.I thought I would share some gyaan with you.

The other day I was working out and my gym instructor was like madam,apko weight lose karna hain toh aap roti ,woti khana band kardo.What he meant was that I stop eating carbs.Poor chap he dint know am a dietitian and know how important Carbs are.
So I shared with him the importance of Carbs which I thought I would do with you guys too.

Carbohydrates act just like the fuel in our cars. When we take in carbohydrates, we are taking in fuel for our bodies to use for metabolism of our cells. Although the functions of carbohydrates are similar to the fuel in our cars, the process is much more complex than that. We take in carbohydrates in the form of vegetables, fruits, beans and whole grains so as to give our cells the glucose it needs to run metabolic functions.

6 Essential Functions of Carbohydrates

1. Provide Us with Energy
The main thing carbohydrates give us is the energy for metabolism. This is why dieticians recommend that more than half of our calories should be supplied in the form of carbs. Some carbs are used immediately for cellular processes, while excess carbs are stored in the form of glycogen, which is present in the liver. Some carbs turn into fat and are stored in our fat cells.

2. Use Protein in Other Beneficial Ways
Without the functions of carbohydrates, our body would have to use protein for fuel. Protein, however, is necessary for other cellular processes and when it is wasted as fuel, we have less protein for the repair of tissues and for the production of enzymes. Carbs allow our body to use protein for what its primary purpose is and not just for fuel.

3. Are Necessary for Fat Oxidation
The body needs carbs in order to burn fat. A breakdown product of carbohydrates is called oxaloacetic acid, which is necessary to metabolize fats. Without this breakdown product, fats get turned into ketones, which can be toxic to the bodies. This is why we need carbs in order to allow fats to be metabolized correctly by the body
4. Help Gastro-Intestinal (GI) Function in the Body
Carbohydrates play a role in the production of B complex vitamins made by beneficial bacteria in the body. The beneficial bacteria live off the carbohydrates consumed by the GI tract and can then help us in return by producing valuable vitamins we need to function. One of the functions of carbohydrates is to provide fuel for these beneficial bacteria so that they can symbiotically help us in return. Carbohydrates, such as lactate, help the body absorb calcium better, which is good for our bones.

5. Make Our Food More Flavorful
Carbohydrates provide us with more flavors in the diet. Carbohydrates come in more varieties than just about any other food. They are easily digested by the GI tract, especially when cooked, and give us the staple food our bodies need to function.

6. Help Cellular Recognition Processes
This means that carbohydrates are important to our immune system. Many antibodies and proteins used in the immune system contain both carbs and protein. Without carbs, these combination protein/carbohydrate molecules cannot form. The carbohydrate component helps the liver know when to degrade the antibody by being cleaved off the proteins making up the immunoglobulin.

Include Carbohydrates in Your Diet Wisely
There are two major types of carbohydrates you can eat and while the functions of carbohydrates are the same for both types, they have different effects on the body metabolism.
Simple Sugars
We eat simple carbohydrates whenever we eat food that contains refined carbs, such as sugar, refined foods like cakes, cookies, white breads and some fruits. Simple sugars get into the system very quickly and tend to raise insulin levels. This increase in insulin levels and rise in blood sugar can contribute to diabetes. The best way to consume simple sugars is to get them through things like fruits and dairy products. Fruits, especially, contain simple carbs but also are high in fiber, nutrients and vitamins. There is nothing wrong with eating simple sugars that also contain healthy substances along with it. Eating candy, on the other hand, does not provide you with anything in the way of healthy nutrients and can lead to diabetes.

Complex Sugars
These are also known as starches. Starches are a type of complex carbohydrate found best in whole grain items, including whole grain bread, whole grain pasta and whole grain rice. These contain a lot of fiber that allows for slow absorption of the carbohydrate into the GI tract and they are more filling than simple sugars. These are usually good for your health, but remember not to choose refined ones.

09/05/2017

ROTI VS BREAD.WHICH IS A HEALTHIER OPTION??

We have a tendency to pick alternatives that are easily available. For instance, when we don't have any rotis left to eat with the curry, we choose to have brown bread instead, because you may think it is the next best option.

And i think its the staple breakfast in today's super fast life.
Also thanks to Bread making companies which have introduced a variety of breads like Multigrain,Brown bread,Atta bread,Oat bread to attract the consumers that we have completely forgotten our home made iIndian bread - Roti.

Well,Roti making can annoy anybody but trust me after you read the benefits of Roti over bread,the trouble of making Rotis and specially in a sweaty Indian summer would feel a lot sweeter:)

Here are some reasons that make brown bread a poor alternative to the Indian bread Roti:

1. Roti is a much healthier option to consume as it is made with whole grains which are filled with fibers rich in carbohydrates, soluble fiber and proteins. These fibers help boost your energy, promote healthy blood circulation and fill up your stomach. It is easy to digest it as the soluble fibers dissolve easily and pass through the intestines. on the other hand, brown breads that are believed to made of whole wheat may be partially made of refined flour (maida), which makes it as unhealthy as white bread.

2. There is no fermentation; processing or preservatives included in roti, therefore the nutrient content of the roti remains intact. Besides, brown breads go through a lot of processing with added emulsifiers and by the end of it may not any nutrition to offer.

3. Brown breads stay fresh till about a week while rotis can become stale easily. The considerable amounts of preservatives in breads increase their shelf life while rotis are made and consumed fresh.

4. The yeast present in bread to make it fluffy may not be good for your digestive system.

08/05/2017

***BUTTER MILK- THE PERFECT DRINK TO BEAT THE SUMMER HEAT***

***SOME BENEFITS OF BUTTERMILK WHICH WOULD MAKE YOU GRAB ONE RIGHT NOW***

#1 Helps calm the stomach after a spicy meal

Made with cool, watered down curd, this drink is perfect to soothe the stomach. As you drink it the cool buttermilk tends to wash down the spices and calms an irritated stomach lining. Apart from that the addition of spices like pepper, jeera, kadi patta and other condiments to it relieves the stomach of irritation caused due to spicy foods. Here's why eating satvik food is good for health.

#2 Washes down fats

Had a heavy meal? If you feel like a beached whale or have eaten too much then drink a small glass of chilled chaas. Buttermilk is very effective in washing down the fat, oil or ghee that normally coats the inner walls of your food pipe and stomach. Apart from this, ginger, pepper and other spices in the chaas help to improve digestion and thus prevent belching.

#3 Aids in digestion

Ginger, pepper and jeera when combined act as an excellent digestive agent. The carminative properties of spices coupled with soothing and refreshing properties of buttermilk improve your digestion. So, if you feel a bout of indigestion coming on, try sipping on some chaas for instant relief.

#4 A great tool against dehydration

It has salt, water, curd, and spices – all mixed to make a delicious drink. Packed with electrolytes and lots of water, chaas is the best thing you can give your body to fight dehydration. With the sun beating you down during summers, invest in a glass of chaas for some much-needed relief.

#5 Gives you calcium sans the fat

Lactose intolerant people (those who cannot have milk) miss out on loading up on natural calcium. This is where chaas comes to the rescue. Buttermilk helps give lactose intolerant people their dose of calcium without causing an adverse reaction. But apart from that, it is also a perfect way to get your fix of calcium sans the fat normally found in milk -- making it perfect for your diet.

#6 Prevents vitamin deficiency

Butter milk is a great source of vitamins like vitamin B complex, proteins and potassium. Vitamin B, especially riboflavin, is essential for the conversion of food to energy, secretion of hormones and digestion -- making chaas an essential method to beat diseases due to vitamin deficiency.

#7 Reduces high blood pressure

A study published in the Journal of Nutrition {1} found that milk fat globule membrane (MFGM) found in buttermilk is rich in unique bioactive protein that has cholesterol-lowering, antiviral, antibacterial, and anticancer properties. In this study, scientists found that drinking buttermilk significantly lowered bloodpressure, if had on a daily basis

#8 Brings about a drop in cholesterol

Suffering from high cholesterol and want to lower it naturally? Try having chaas. A study published by the US National Institute of health {2} found that components in chaas or buttermilk are very effective in keeping your cholesterol levels under check. According to Ayurveda practitioners drinking a tall glass of chaas once a day is good for your health.

#9 Combats acidity

A potent tool to fight acidity, chaas has essential condiments like pepper and ginger that help beat the burning sensation you feel during a bout of acidity. Moreover the chaas cools the stomach and reduces the irritation in the stomach lining due to acid reflux, giving you relief.

08/05/2017

08/05/2017

Looking for the path toward a healthier you? It's not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.

08/05/2017

Are you suffering from fatty belly and looking out for best solution? You are unable to discover the best way to reduce your weight? It is where you need to shake hand with some expert. For ideal support, you can get in touch with weight-loss &wellness specialist Khushboo Zutshi@9899099369

08/05/2017

Are you suffering from fat belly and looking out for best solution? You are unable to discover the b