MID NIGHT SNACKING
At times, either your favorite flick is being aired or you’re all red cheering for the red devils of Manchester United or you are just about to finish the last battle of favorite war game or it can be the office work which is making you a nocturnal creature. This is one time when most people feel a craving for good and healthy snacks. Even if you’ve had dinner at 10, you’ll again start feeling hungry. But most of the time we end up eating junk, especially for all the weight watchers this is one thing which uis typically unhealthy, hence here we bring you list of healthy snack which you could binge on along with a guide of the calorie count.
- 1/2 cup Roasted Peanuts: 200kcal
- 1/2 cup Roasted channa: 125kcal
- 1/2 cup protein mix ( healthy foods brand ) : 125kcal
- 1/2 cup roasted wheat ( healthy foods ) : 120kcal
- 1/2 cup roasted moong ( healthy foods ) : 130kcal
- 1 med bowl popcorn ( no butter ) : 25kcal
- 1 glass milk ( no bournvita , chocolate powder – coffee can be added ) : 110kcal
- 1 bowl papaya , cucumber , pomegranate : 20- 55 kcal
- 2 boiled egg whites ( sprinkle black pepper ) : 35kcal
- Broiled Cauliflower with Olive Oil and Sea Salt : 35kcal
- Crunchy Muesli + milk : 240kcal
- Wheat Rusk ( 2 ) : 90kcal
- Green Tea / Black Coffee / Black Tea with roasted 5-7 almonds : green tea : 0 kcal, almonds 35kcal
- Sprouts salad ( with olive oil dressing ) : 200kcal
- Boiled Kalachana salad ( with olive oil dressing ) : 220kcal
- Homemade Snack Mix : 150kcal
- 1 veg multigrain bread sandwich ( 2 multigrain bread slices , coleslaw ) : 80-90 kcal
- 1/2 cup. Popcorn
- 1/2 tsp olive Oil
- 1 tbsp. sugar
- 2 tsp. kosher / rock salt
- 2 cup. Asian rice crackers
- 1/2 cup. Marcona almonds
- 1 cup . wasabi peas
- 1 tbsp. olive oil
- 1/4 cup. sesame seeds
In a large pot, combine the popcorn and oil over medium heat. When it begins to simmer, put a lid on it and cook until the popcorn is all done popping. Sprinkle the sugar and salt over the popcorn and toss. Put the lid back on the pot and let it sit for a minute. Empty the popcorn into a large bowl. Add the Asian rice crackers, cranberries, almonds, and wasabi peas. Toss everything together with 1 tbsp. olive oil. Sprinkle the sesame seeds over the snack mix and toss well.
HOW A HEALTHY DIET HELPS YOU BREASTFEED
Though, a healthy diet is all it really takes for a breastfeeding mother to maintain her milk supply and sustain both her baby’s and her own health. Still, certain components of their normal diet are especially important when your body is producing milk.
HEALTHY EATING TIPS
- Adopt a 5 – 6 small and frequent meal pattern throughout the day: This will take care of indigestion and hyperacidity which happens when a meal is skipped or is overdone. Strict diets and skipping meals are not recommended because you could miss out on vital nutrients.
- Foods to Avoid: There is little evidence that certain foods upset babies or give them diarrhoea or colic. Caffeine passes into breast milk, so large amounts of tea, coffee and cola drinks are best avoided. Drinking small amounts of drinks with caffeine (three or less drinks a day) should not be a problem.
- Avoid food that is hard to digest such as fried or extremely fatty food.
- Increase Vitamin C in your diet: Increase Vitamin C rich foods like citrus fruits & juices, fresh lime with your meals as it enhances the absorption of iron.
- Include a variety of foods, such as : legumes, eggs, milk, cheese and yoghurt, wholegrain breads and cereals, fruits and vegetable
- Get enough to eat. Simply eating regularly and getting enough calories will support your milk supply.
- From a diet and nutrition standpoint, there are two important factors critical to producing milk. The first is drinking enough fluid. It doesn’t have to be milk; water or juice is fine. Drinking sufficient fluids won’t make you produce more milk, but is important in replenishing lost fluids
- Herbs useful after birth include stinging nettle to rebuild the blood lost during birth, turmeric, to help prevent breast inflammation, oat-straw, to nurture the nerves and to help prevent nervous exhaustion. These herbs also increase milk supply, so keep an eye on your supply and reduce or increase your dosage of these herbs as necessary.
SOME TRADITIONAL GALACTOGOGUES
- Leafy Vegetables and in particular Green Spinach.
- Bitter Gourd.
- Fenugreek soaked in buttermilk , Jeera and Methi Seeds (Fenugreek seeds).
- Garlic pods (at least 6-7) fried in Ghee and can be had after every meal.
- Plenty of fruits and vegetables.
- The leaves or seeds of fennel (Kala Zeera) boiled in barley water and drunk are good for increasing the breast milk.
- An admixture made with aniseed (Sonf) taken on empty stomach increases both the quality and the quantity of breast milk.
- Milk of peanuts extracted by wet crushing of these nuts which have been soaked in water for 24 hours. This peanut milk should be diluted before being given to the mother.
- Soups and red gram also stimulate milk production.
- Sprouts and Salads.
- Roasted Chana Chat.
- Three Bean Salad.
- Roasted nuts or dry fruits.
- Fruit Salads and chats.
- Bhelpuri (puffed rice snack).
- Fresh vegetable soups or juices.
- Yoghurt with fresh fruits.
- Whole grain bread with vegetables / paneer.
- Dhokla / Idlis.
ARE’NT WE TAKING CARE OF SOME MINERAL WHILE WE ARE “DIETING”
The most challenging case for a Dietitian is perhaps – Weight Loss! Why – because, each case is unique and the most important task is to find out the root cause of weight gain (which, contrary to popular belief, is not always overeating or lack of physical activity). It is prudent that the underlying cause be identified and targeted, not only to ensure sustainable weight loss but also because these reasons are linked to diseases in waiting as well. Genetic predisposition, low BMR, stress, lack of sleep, hormonal disturbance, chronic mild dehydration etc. are few recognized causes of weight gain.
However, if adjusting your diet, water intake, exercising more and controlling your stress and sleep hasn’t helped you reach a healthy body weight, check your mineral status. Mineral deficiency often happens slowly over time and can be caused by an increased need for the mineral, lack of the mineral in the diet, or difficulty absorbing the mineral from food.
You may be suffering from deficiencies because the nutritional value of the produce has been steadily degrading for the last couple of decades. Increased intake of processed foods is another reason devoiding you of not only fiber but also many of the vitamins and minerals.
Since the deficiency symptoms of these minerals are largely general, they go unnoticed and hence get overlooked while diagnosing unexplained weight.
Let’s discuss four major minerals (or their deficiencies) that are directly or indirectly associated with your weight –
CHROMIUM: Chromium is an essential mineral that regulates insulin action and its effects on metabolism.Insulin is essentially the fat-loss gatekeeper, so anything that improves insulin efficiency is great for fat loss.
Chromium determines the way our body uses insulin. The glucose tolerance factor (GTF) interacts with insulin and regulates how much glucose (sugar) enters a cell. GTF encourages energy production (burns calories) and may also curb feelings of hunger.
Identifying the link between chromium and weight loss is crucial because someone who is overweight is often at high risk of becoming insulin resistant (diabetic).
Chromium is lost in the process of refining foods. For example, when sugarcane is refined into white sugar, 93 percent of the chromium is lost. Because our soils are depleted of chromium and because we consume more processed foods nowadays, chromium deficiency is becoming increasingly prevalent.
IODINE: The thyroid gland depends on iodine to manufacture thyroid hormone. The thyroid’s main function is to manage the body’s metabolism.
A shortage of iodine can cause changes to the thyroid gland and an under active thyroid gland slows your metabolism; you thus burn dramatically fewer calories and feel sluggish. Also, under active thyroid gland promotes excess weight and cellulite by causing water retention.
Inadequate intake of iodine was once a recognized problem that was solved by universal iodization of salt. Salt was fortified with Potassium Iodate to ensure controlled consumption by all sections of society. Once this was done, the obvious symptoms of severe iodine deficiency disappeared from view, and little further thought was given to matter, though sub-clinical symptoms remained. Today’s health conscious consumers have lowered their salt intake and now fail to get even that small amount of iodine in their diets. Presence of goitrogens in certain foods is another cause of iodine deficiency arising from inadequate iodine utilization.
MAGNESIUM: Magnesium is needed to extract nutrients from food and for optimal insulin function. The more nutrients you extract from food the less you have to eat to feel full. When we aren’t getting what we need from our diet, the body will crave more food in an effort to obtain those vital nutrients.
Magnesium is also a vital nutrient for reducing stress which is one of the most important keys in fighting obesity. Magnesium supports healthy adrenal glands that control the release of adrenaline and cortisol, two hormones related to stress response. While these hormones are vital to living, too much of them can cause weight gain and other health problems. Magnesium helps regulate these hormones so they are not overproduced.
One of the major causes of Magnesium deficiency is over-medicating with pharmaceutical drugs. They prevent the body from absorbing magnesium.
IRON: Iron is a critical nutrient because it is essential for the synthesis of hemoglobin, a metalloprotein that carries oxygen from lungs to all the tissues in body. Diminished oxygen carrying capacity can leave you feeling very fatigued, lethargic and irritable. In this state, your body signals you to slow down physical activity and you may find yourself seeking opportunities to sit or lie down, thus leading to weight gain.
Also, low iron promotes fat storage and cause abnormal blood sugar elevation.
Reasons responsible for iron deficiency can be dietary as well as non-dietary. Your excess body weight too can contribute to iron deficiency. Inflammation associated with excess body weight elevates a hormone hepcidin, which has the net effect of reducing iron absorption from digestive tract.
Now, before you finish reading this article and jump to quick fix by googling for these mineral supplements, a word of caution -Over dose of these minerals, especially from synthetic sources, are extremely harmful. Do not take these minerals as supplements without professional guidance.
You may improve your mineral intake by following the golden rule – Go low on processed foods and buy your foods fresh, local and seasonal to remove any possible degradation in nutrient quality.
Don’t eat less, eat right and live a healthy active life.
KEEPING YOUR STRESS AT BAY!
It was shocking for me to see every 1 out of 5 of my clients was suffering from stress. And, when I went to the roots of their problems, the most common factor causing stress was Expectation.
Either from job or boss or colleagues or family; any expectation which cannot get fulfilled, turns out to be a negative thought process or that causes stress or depression. It is not necessary that we get all the symptoms of depression in every time. If something keeps you constantly hurting or stopping from thinking anything else – you are stressed.
Here are 7 ways to fight stress –
- Deep breathing and Let it go:Our Spiritual Masters say – Forgive everyone and yourself, Accept everyone and yourself, Love everyone and yourself. Whenever you go through any bad experience – take deep breaths and tell this to yourself.
- Set a goal for yourself:spend half an hour with yourself every day. Do any of your favorite activity in those 30 minutes. If I ask you what’s your hobby and nothing comes to your mind, you need to spend 60 minutes for yourself.
- Bunk: Sounds immature? Once in 6 months, I strongly recommend to bunk your routine and go out with your loved ones.. Whenever you will come back, you will be recharged.
- Make a memory box:It can be either your hard disk or physical box. Store all the worthy cherishing memories in the form of papers, photographs, videos or objects and go through this memory box regularly to cherish positive memories.
- Give a healthy treat to yourself:You don’t need to prove anything to anyone as long as you are giving your best. When you feel exhausted, take a break. You should be the first one to reward yourself and value your work.
- Always say Good Bye to negative thought process: Never entertain that. Whenever you start getting negative thoughts, divert your mind with positivity. Meditation, singing, dancing, chit chatting on phone, or anything else – pick up whatever is available and possible.
- Smile: You look your best when you smile. Spread the charm everywhere!
NUTRITION FOR WOMEN
CELEBRATING WOMEN’s DAY EVERYDAY!
FOR YOU- YOU PRETTY LADY!
Although girls are not necessarily made of ‘sugar and spice and everything nice’, they are indeed made up differently to men. This means there are some unique nutritional requirements for women, largely due to the hormone differences that kick in during puberty.
As children, boys and girls generally need the same things from their diet. Around the age of nine, or when puberty begins, this changes as the body begins to release unique hormones. For women, their role as the child bearers is the driving force behind most of their nutritional needs.
Here, we will look at nutrition for women, including key vitamins and minerals and how a nutritionist can help you maintain a balanced diet.
The NHS recommends that the average man and woman of healthy weight should consume approximately 2,500kcal a day for men, and 2,000kcal a day for women. So why is this number different? Generally speaking, women tend to be smaller than men and have a higher fat percentage. Men tend to be larger and leaner, meaning that they burn more calories.
While everyone is different and the amount of calories you need will depend on a number of factors, in general women will need to consume fewer calories. If you are looking to gain or lose weight, speaking to your GP or a nutritionist can help you decipher how many calories you should be consuming.
Nutritional requirements for women
As well as needing fewer calories than men, women’s nutrition have some different requirements than men. As aforementioned, this is mainly because of the hormones women produce. The following vitamins and minerals are particularly important to include:
When women reach childbearing age, blood loss through menstruation can lead to iron deficiency or anaemia. For this reason women will usually require more iron than men.
Iron can be found in a range of foods, including meat, fish and poultry and non-animal products such as spinach, lentils and fortified grains. Vitamin C will help your body to absorb more iron, so you should also look to include foods that are rich in this vitamin like broccoli, tomatoes and citrus fruits.
Another key mineral to consider is calcium. Both men and women (over the age of 19 and not breastfeeding) are recommended to consume around 700mg of calcium. This should be easily acquired from your diet. Although the recommendation is the same for men and women, as women consume fewer calories, the proportion is larger. Women start to lose bone density from 35-years-old onwards and are thought to be more prone to developing conditions such as osteoporosis. This is especially the case past the menopause as calcium requirements typically increase.
Foods that contain calcium include dairy products, green leafy vegetables, nuts, soya beans and fish where you eat the bones (i.e. sardines).
Vitamin D helps the absorption of calcium from foods. While most of this comes from sunlight, you can include vitamin D in your diet. Vitamin D rich foods include oily fish, eggs, dairy and foods fortified with the vitamin.
Folic acid (or folate, the name for its natural form) is essential for both women and men, however it becomes especially important for women when they become pregnant. This is because folic acid helps to reduce the risk of birth defects such as spina bifida in unborn babies.
If you are not consuming enough folic acid, you may develop folate deficiency anaemia, which can make you feel unwell.
Experts recommend adults to consume 0.2mg of folic acid per day. If you are trying to get pregnant (or during the first 12 weeks of pregnancy) this should be increased by a further 0.4mg via a supplement. If you are unsure however, seek advice. If you have a family history of spina bifida, you should speak to your GP as they may advise you to take a different dose of folic acid supplement.
Good sources of folic acid include asparagus, peas, brown rice, eggs, spinach and Brussels sprouts.
Nutrition for women – what to consider
There are certain aspects of women’s health, and certain life stages, that can benefit from nutritional therapy. Below we look at some of the most common areas that a nutritionist may be able to help with.
Premenstrual syndrome (PMS or PMT)
Premenstrual syndrome or PMS refers to physical and psychological symptoms that may occur in women two weeks before her monthly period. Almost all women will experience symptoms, however the type of symptoms and the degree of severity will vary from person to person. Typical symptoms include feeling irritable, breast pain and bloating.
If these symptoms are impacting on your daily life, you may want to consult your GP who can suggest treatment options. A nutritionist can look at your diet with the view of complementing any prescribed treatment. In some cases dietary changes can help improve PMS symptoms.
Pregnancy and preconception
Enjoying a balanced diet full of nutritious food is necessary at all stages of life, however if you are trying to get pregnant it becomes even more essential. A nutritionist can help create a healthy diet plan for women at this stage of their lives. Doing this will ensure you are getting enough vitamins and minerals to support conception.
If you are already pregnant, it’s important to monitor your diet to ensure you are consuming the right amount of vitamins and minerals to keep your baby happy and healthy. A nutritionist can help guide you through the dos and don’ts of what you can eat, leaving you free to relax during this exciting time.
The menopause is when women stop producing eggs. The average age for this is 51 years, but in some cases it can be earlier (this is known as premature menopause). When this happens the body stops producing as much oestrogen, which can result in physical and emotional symptoms such as hot flushes and mood swings.
If these symptoms are bothering you, your GP can suggest treatments. Often, a change in diet and lifestyle is recommended to help ease menopause symptoms. This is where a nutritionist can help, they can analyse your current diet and talk you through any changes you can make that may improve certain symptoms.
Polycystic ovary syndrome (PCOS)
Polycystic ovary syndrome (PCOS) is a condition that affects the ovaries. Key features of PCOS include cysts that develop within the ovaries, irregular ovulation and high levels of androgens (the ‘male’ hormones). There are various symptoms that could point to this condition such as excessive hair growth, weight-gain and acne. If you suspect you have this condition it is important that you visit your GP for a formal diagnosis.
Once you have been diagnosed, your doctor will talk you through the various treatment options. As one of the common symptoms of PCOS is weight-gain, you may find it helpful to consult a nutritionist to help manage this symptom. Having this extra support to manage your weight can help improve your health, which will only complement the medical treatment you are receiving.
HOW TO STAY FIT IN MONSOON?
So we are all awaiting monsoons, the scorching heat is getting on all of us, isnt it?? Monsoon is cooling, monsoon is fun but along with that it brings with it lots of diseases, infection and germs. We should take care of our health and our diet during this fun season. I have a plenty of Do’s and Dont’s for you and let’s go one by one each day… so here’s tip #ONE..
EXERCISE.. YES! you read it right!
Please don’t forget to exercise during rains, exercise will help you keep fit and increase your metabolism, it will help you feel fresh. Yes , I understand its difficult to go for our routine morning walks but we can exercise indoor, like doing yoga or zumba or any of your favourite indoor workouts. Just a simple 10 min skipping will help you lots.
I don’t think its’ too difficult! What do you think?
In continuation with the above tip about indoor exercises, it’s important not to indulge in heavy exercises like running, cycling etc. which increase Pitta (heat) and ofcourse shouldn’t be done by people who have high Pitta dosha . Yoga, walking, swimming, and stretching are good to go 🙂
With monsoons come Pitta dosha which Monsoons is responsible for metabolism and digestion of food. Due to a higher amount of pitta in the body, one’s digestion becomes sluggish and can lead to several problems like indigestion, hyperacidity, skin disorders (like boils, eczema and rashes), hair loss and infections
According to Ayurvedic principles, bitter tasting vegetables and herbs are great to neutralize pitta. So, this monsoon, gorge on bitter vegetables like bitter gourd (karela) and bitter herbs like neem, fenugreek and turmeric to help keep infections and the other ailments associated with a high amount of pitta at bay.
The digestive system gets weakened due to dehydration in summer. This leads to low digestive power. This is further weakened by vitiation of doshas and dhatus due to monsoon. Hence following a diet that increase power of digestion and strengthens the digestive system would be beneficial in the rainy season.
Eat light and easily digestible foods, vegetable soups, cooked or steamed vegetables, zucchini, squash, pumpkin, steamed salad, fruits, moong dal, khichree, corn, chickpea flour, and oatmeal etc. Stick to foods prepared out of old barley, rice and wheat. Adding ginger and green gram in daily diet.
Gastric problems like diarrhea are common health issues faced during the rainy season, Add probiotic curd buttermilk, coconut water, lemon water ( home made) in your diet for a healthy gut.
Stick to seasonal fruits during monsoons as the unseasonal ones can easily get infected with microbes. These include mangoes, pomegranates, apples, bananas, lychees and cherries.
In case you catch a cold, freshly prepared radish juice, along with a pinch of pipli ( long pepper) and rock salt in warm water would help to lessen the trouble of mucous formation.
Fasting is especially recommended in the monsoon season, particularly for people fond of socialising and erratic eating. You can gain a lot of health benefits simply by observing a weekly or fortnightly fast during monsoon. It helps to improve your digestive fire.
Vegetables recommended during the rains are the non-leafy ones such as — snake gourd (turi), gourd (dudhi), pointed gourd (parwal), yam (suran), cluster beans (gavaar), apple gourd (tinda) and bitter gourd (karela). Avoid eating raw foods, instead go for stir fried vegetables because it is difficult to know whether raw foods are properly washed, cleaned or stored.
Have herb water daily during monsoon- Boil water – Add grated ginger 1tsp + 5-6 leaves tulsi+ lemon grass+ cinnamon powder – bring it to boil and strain and drink – It will increase your immunity, make it for the whole family, also will help to increase metabolism and make weight loss easier.
Hope all these tips help you all. Happy monsoons!! Enjoy!.