When we talk about nutrition, well-balanced meals and following healthy regime is more or less similar for male as well as female. However, it is vital to understand that sportswomen should give particular attention to three nutrients: water, calcium, and iron. Besides, meals should be rich in B12, folate, and zinc. Water: Sportswoman participating in any physical activity should understand the importance of fluid balance and pre/during/post game hydration. They should monitor their water intake closely. Calcium: Helping the body in bone growth, bone mass, muscle contraction and nerve impulses, calcium is one of the most important components of a diet. It also helps in building strong bones to resist breaking and stress fractures. Inadequate calcium intake may cause a substantial risk of stress fractures, low bone mass, and related bone injuries. Women are at greater risk of developing osteoporosis (a disorder characterized by making the bones weak and more likely to fracture), particularly after menopause, because oestrogen levels are reduced. Considering this fact, adequate daily calcium is essential in maintaining bone strength. There is no doubt that calcium is good for women, however, too much calcium might cause serious side effects, which include renal damage and deposit of calcium in other areas besides the bones. In case you are at risk of developing kidney stones, you should take extra caution before taking calcium supplements. Ragi, Milk, Cheese, Leafy Vegetables and Yogurt and calcium-rich foods are a must for sportswomen. Iron: Deficiency of iron can lead to reduced performance and fatigue. More often, females are at risk because of increased iron requirements due to menstrual blood losses matched against a smaller intake of food. If sportswomen do not get enough iron from their diet, then supplements should be considered under the supervision of a sports nutritionist or a physician. Disordered eating and menstrual irregularities are very common symptoms of poor nutrition among sportswomen. Disordered eating includes poor nutrition habits, eating junk foods, dieting, etc. Combining disordered eating with intense training leads to multiple health problems like menstrual irregularities and much more. Precautions need to be taken by sportswomen: Monitor your hydration levels closely Avoid excessive dieting which leads to unhealthy weight loss Eat 5-7 meals (3 major 3-4 small) per day Choose breakfast options rich in iron e.g. cereals Distribute proper amount of carbohydrates, protein, and fat across all the meals Avoid junk foods Make sure that you are getting enough macronutrients & micronutrients from food. If not then consider supplementation under the guidance of sports nutritionist or physician. Keep monitoring your menstrual cycles. In case of irregularity take medical advice immediately. In case of any related query or to book an appointment with Dt. Silky Mahajan please send us an email at email@example.com or call on 91 7829999400.
I keep on getting this query from many parents and athletes whether caffeine is prohibited for athletes. The answer to this query is: Caffeine is not a banned substance but under monitoring program of WADA (World Anti-Doping Agency) in 2017. The decision on caffeine is expected to conclude in September 2017 by WADA whether it will be added to banned list or not. Brief history: Caffeine was considered as banned substance at the Olympics for many years. In 2004, the World Anti-Doping Agency (WADA**) removed caffeine from banned list considering the fact that millions of people enjoy caffeine as part of their normal lives (coffee, tea, chocolate, and soft drinks with caffeine in them) not directly as a way to boost their performance in sport. Recommended Dosage: 1 to 3 mg caffeine per kg body weight is considered safe for adults. Such moderate dosages can be found in everyday amounts of coffee, tea, cold drinks, chocolates and some sports products (e.g., gels). For example, 60-80 mg of caffeine is supplied by a small cup of espresso coffee or 400 ml of a cola drink. Excess intake of caffeine (e.g. 9 mg per kg body weight) can result in side effects like jitteriness, nervousness, insomnia, headache, dizziness, and gastrointestinal distress, which can obviously have a detrimental effect on performance. Side Effects of Caffeine if taken more than recommended: Abdominal pain Diarrhoea Dehydration Restlessness, anxiety & irritability Headaches High blood pressure Interference with recovery and sleep patterns Abnormal heartbeat Increased muscle tension Reference: Caffeine presence in various drinks referred from Nestle India site. In the case of any related query or to book an appointment with Dt. Silky Mahajan please send us an email at firstname.lastname@example.org or call on 080 6741 7780 (Dial Extension: 778).
A new year is like a blank book, and the pen is in our hands. Lets consider it as an opportunity to write a beautiful story for ourself in year 2017 and follow these mantras to live healthy life style: Quit Smoking Say No to Alcohol Maintain BMI: 18.5-24.9 Maintain BP: 120/80 Maintain Cholesterol<200 Maintain Blood sugar levels (8 hrs fasting): 70-99 mg/dl. Blood sugar levels (2 hrs after meal): <140 mg/dl 6-7 hours of sleep Say no to fast foods Walking/Exercise 45 minutes 5-6 days per week Eat 6-7 meals a day (3 major 3-4 small) Eat plenty of vegetables and fruits Don't skip meals Drink 2-3 litres of water per day Maintain healthy body weight Think positive and keep yourself surrounded with positive energy. Wish you all a very happy, prosperous and healthy new year 2017 :). In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at email@example.com OR call on 080 6741 7780 (Dial Extension: 778)
It has been noticed that many athletes ignore right nutrition but give more weightage to exercise and result is: they end up hitting the wall. Nutrition for endurance athletes is one of the most important sides of preparation to hit the mark. If you are not eating right, you will be able to see clear consequences on and off the field. Here are 6 golden rules, which every athlete should follow: Eat Right: For endurance events like Marathon, avoid junk food, simple sugars and eat carbohydrate rich diet. Carbohydrates are converted into glycogen and stored in your muscles and liver. At very high intensity events like marathon, carbohydrates become the sole energy provider, fueling the powerful contractions of fast twitch muscle fibers. As part of your daily diet you need to include good amount of Carbohydrates (45-65%), Protein (10-35%) and Fat (20-35%) to hit the mark. Eat in Right Proportion: The diet of a runner should be optimal both in quality and quantity of food in order to replenish the energy reserves and to avoid fatigue and inadequate nutrition. It is important that you keep track of what and how much you eat to gain the maximum benefits for your run. If your calorie requirement is 3000 KCAL, it doesn%u2019t mean that you should consume most of the calories in 2-3 meals only. Make sure that you are taking 6-7 meals (3 major 3-4 small) a day by distributing required calories wisely. Timing Matters: Along with eating in right proportion it is also important to understand that what time you should eat your meals. Definitely its not a good idea to skip the breakfast and have heavy lunch. All meals (major small) are equally important. Also, make sure that correct meal is taken per/during/post workout. For example, post workout, it should be recovery meal. 5 D%u2019s is the mantra: To achieve your target follow 5D%u2019s, doesn%u2019t matter its your workout or diet: Desire: You have to desire to do it, whatever it is. Discipline: You have to have the discipline to practice as well as to follow diet Dedication: Dedicate yourself to your task 100%. Determination: Set small small goals and accomplish them. Don%u2019t give up. Learn from your mistakes and move on. Devotion: Work smart and give your best efforts. Success will come automatically wherever you go Stay Hydrated: Dehydration and Over hydration are serious concerns for athletes therefore, it is important to understand when and how much fluid is required before, during and post run. Therefore, keep yourself hydrated by taking all precautionary measures. Excess is bad of everything: Whether its diet or exercise, don%u2019t stretch/overeat more than a limit. In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at firstname.lastname@example.org OR call on 080 6741 7780 (Dial Extension: 778)
We might be surprised to know that unknowingly we are consuming 5 white poisons in our daily meal. Forget getting nutrients from these items, we end up troubling our health by consuming these food items which are not at all good for our health and increase risk of developing diseases like cancer, hypertension, bone health issues and diabetes. Pasteurized Cow Milk: The process of pasteurization keeps the milk good for a longer period, but harms its nutritive value. It removes enzymes, vitamin A, B 12 and C from the milk. The process also transfers hormones and antibiotics into the milk. Pasteurization destroys beneficial bacteria found in raw cow milk. It kills the natural enzymes and destroys all its phosphatase, which is essential for calcium absorption. Calcium works with Vitamin D, which is vital to the growth and health of children as well as improving immune system. Considering all these facts, we should avoid consuming pasteurized cow milk. White or Refined Rice: The process of refining rice leads to the removal of the outer layer and germ from it. The rice is left with endosperm, only. This layer contains starch in a huge quantity, which can increase your blood sugar or glucose levels to a great extent. Refined Sugar: Sugar contains a lot of calories, with no essential nutrients & because of that it is considered as part of %u2018empty%u2019 calories. It can have harmful effects on metabolism and contribute to all sorts of diseases like Cancer, type 2 diabetes, Overweight/Obesity, Liver diseases. Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars: glucose and fructose. For people who are inactive, large amounts of fructose from added sugars get turned into fat in the liver. Because of the harmful effects of sugar on the function of insulin, it leads to type II diabetes.Recommended intake: Worldwide, it is recommended that men can have 9 teaspoons of sugar per day and women can have 6 teaspoons of sugar per day. However, considering the tendency of Indians towards sugar intolerance and diabetes, it is recommended not to go beyond 5 teaspoons of added sugar per day which includes sugar available in cookies, fruit juices etc. Refined Salt: Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body increases your blood pressure. More salt you eat, the higher your blood pressure will be. In India 1 in 3 adult are affected by high BP and majority of them are not aware of it. Therefore, it is recommended to follow low-salt diet. Normal table salt contains iodine, which is needed for a healthy body. But refining of salt removes iodine from the salt. Fluorides are added during the process of refining which is bad when consumed in excess.Recommended intake: Aim to consume less than 1500 mg of sodium per day and definitely it should not go beyond 2300 mg per day. 1500mg sodium is equivalent to 0.75 teaspoon of salt per day. White Flour (Maida): Known as %u2018White poison%u2019, white flour is becoming necessity for all of us but it impacts our health drastically. Use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods. During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion. As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals. In case of any nutrition related query or to book an appointment with Dt. Silky Mahajan please send us a mail at email@example.com or call on 080 6741 7780 (Dial Extension: 778).
A lack of vitamin D does not just affect your bones, but poses more serious problems when neglected. As per the study 69% of Indians suffer from vitamin D deficiency, while a further 15% were found to be vitamin D insufficient. Because of long working hours and little or no time for outdoor activities, more and more people are suffering from vitamin D deficiency. What is Vitamin D & why it is critical for Health? Despite its name, vitamin D is not a regular vitamin. It's actually a steroid hormone that you get primarily from either sun exposure or supplementation. Vitamin D manages calcium in your blood, bones and gut and helps cells all over your body to communicate properly. Vitamin D also fights infections, including colds and the flu, as it regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses. Give me vitamin D The reasoning behind this concern is that vitamin D is made in the skin by the action of the ultraviolet rays (UV) in sunlight and this is the main source of vitamin D for most people. During summer, the majority of the population gets enough vitamin D through sunlight on the skin and a healthy, balanced diet. However, during winter everyone needs to rely on dietary sources of vitamin D because, the sun is low in the sky, and the atmosphere filters out nearly all the UV rays. In fact due to current lifestyle, it is getting difficult for people to meet the %u201810 micrograms per day%u2019 recommendation from consuming foods naturally containing vitamin D. People should consider taking a daily supplement containing 10 micrograms of vitamin D, if required. Indeed, It's worth remembering that too much exposure to the sun brings exposure to ultraviolet radiation, which can have some nasty effects. Sometimes you can feel the heat from the sun on the skin but when it's windy or cloudy people may think they're less at risk but that's not true. UV can still be high and if you are over-exposed, your skin can burn which is not only painful but can increase your risk of skin cancer. Sources to get Vitamin D I firmly believe that appropriate sun exposure is the best way to optimize your vitamin D levels. If your circumstances don't allow you to access the sun, then you have only one option if you want to raise your vitamin D, and that is to take a vitamin D supplement. Here too recommendations vary, and there are no hard and fast rules. What if you are vitamin D deficient? Too little vitamin D results in soft bones in children and fragile, misshapen bones in adults. It helps control the amount of calcium and phosphate in your body, which are needed to keep your bones and teeth healthy. Having too little vitamin D (a deficiency) can damage the way your body absorbs calcium and phosphorus. Also, chronic low vitamin D status has been linked to poor immunity and an increased risk of diseases such as multiple sclerosis, heart disease, some cancers, cavities, muscle weakness and bone diseases such as osteoporosis. Know your vitamin D levels Vitamin D levels can be checked through blood test. Vitamin D Guidelines Aim to consume a vitamin D-rich diet all year round but especially during winter season Consider supplementation during the winter months. Consult with Physician or Dietitian to understand the requirement of supplement because, over dosage is also bad. Try to expose the skin on the legs and arms to regular, sensible doses (5-30 minutes a day) of sunshine between the hours 10am and 3pm without the use of sunscreen. Natural sources of Vitamin D Fatty fish, like tuna, mackerel, and salmon Fish oil Foods fortified with vitamin D, like some dairy products, orange juice, soymilk, and cereals. Beef liver Cheese Egg yolks Cow milk Avoid TOO MUCH VITAMIN D While being vitamin D deficient is a problem; too much vitamin D leads to lot of problems as well. Excess of vitamin D may cause health problems such as dehydration, vomiting, kidney damage and kidney stones. Therefore, it is must to consume Vitamin D under supervision of healthcare professional.
With the new fad to eat fat free foods and remain healthy, the intent is to completely avoid fat. However, it is to be noted that fat is essential for various normal body functions, starting from proper brain functioning to hormone formation. What needs to be avoided is the unhealthy bad fat. Fat contains fatty acids, which are of two types-saturated and unsaturated. When heated, the polyunsaturated fatty acids (PUFA) react with the oxygen in the environment and get damaged. These are to be avoided. The saturated fatty acids are relatively strong and do not oxidize or create damage. So, the next time you pick up oils, this is what you need to look at. The good thing about olive oils is that it mostly contains mono saturated fatty acids (MSFA), which does not oxidize even at high temperatures (almost 180 degree Celsius).Another study showed that with deep frying using olive oil, it takes about 25 hours to produce the same damage as other cooking oils. Olive oil is produced by crushing olives. It can be refined or unrefined based on the amount of free oleic acid (lesser in the unrefined version).The unrefined form is the purer form, which is also known as extra-virgin olive oil. It has the aroma and flavor of olives and characteristic bitter taste. What it contains: A can of 100 g of olive oil contains the following. Note the high content of monosaturated fat is present, which is highly healthy. Monounsaturated Fat: About 70% Saturated fat:About 13% Omega-6:About 10% Omega-3:About 1% Vitamin E:72% of the RDA. Vitamin K:75% of the RDA. Some of the health benefits of extra virgin olive oil are listed below: Anti-inflammatory: Heart disease, cancers, diabetes, Alzheimer's are all chronic inflammatory conditions and using olive oil for prolonged periods can reduce the onset and severity of these conditions. The oleic acid acts against the C-reactive protein responsible for spreading inflammation. Antioxidants: The ingredients in olive oil including the anti-inflammatory oleocanthal and oleuropein are known for their antioxidant properties.The latter is what prevents oxidation of olive oil when heated. These have powerful health benefits and can help fight severe diseases. Cardio-friendly: There are various ways in which olive oil helps the heart, some of them being reduced inflammation, preventing blood clotting, lowering blood pressure, improving blood vessel lining, and improves LDL levels. Cancer: With its oxidative properties, it reduces the amount of free radicals in the body, thereby reducing cancer. Brain function: Olive oil also reduces cognitive functioning and reduces formation of beta amyloid which is seen in Alzheimer's disease. The Mediterranean diet is rich in olive oil and they have inherited these health benefits over centuries. In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at firstname.lastname@example.org OR call us at 080 6741 7780 (Dial Extension: 778)
I receive lot of queries around Protein like how much is too much, whether Protein consumption will impact our health etc etc. Proteins are considered as building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women. You must have heard that: Too much protein will destroy your kidneys. A lot of protein makes your bones weaker. Only professional bodybuilders need that much protein. The truth about protein is that it is misunderstood. Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass. Protein actually plays a role in strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet. Why getting enough protein is so important: Protein builds muscle mass Adequate protein is needed for post-workout recovery Protein in the diet supports fat loss Protein is important for a healthy immune system and connective tissue Insufficient protein skews body composition Lets talk about the myths about Protein: Myth1# Too much protein will destroy your kidneys. Your kidneys are incredibly efficient at filtering unneeded substances from your body. Consuming a high protein diet doesn't increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress! I always recommend increasing your water intake when you're consuming a higher quantity of protein, because your body produces more urine as a means to eliminate the byproducts of protein breakdown. Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of water anyways. Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we don%u2019t. That one kidney just adapts and donors have no increased risk for kidney disease. Myth2# Too Much Protein Weakens Your Bones The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it. As per research, excess acidity has been found to lead to bone weakness, but protein is not the culprit. As a matter of fact, protein in the diet has the opposite effect: it strengthens bones. So How Much Protein Do You Actually Need? Now that we know Protein is really essential nutrient for all of us so, how much is needed? FDA recommends 50 grams of protein per day for both men and women. This is a very general recommendation and isn%u2019t accurate for people who are really active. The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs. For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories. For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery. It mean that who is moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline. However, it is recommended to take advice from Nutritionist before changing Protein intake, because it is very crucial to understand body fat percentage, daily activity level, and appropriate caloric ratio specific to their daily activity needs for protein, carbohydrates, and fat. References: http://www.ajkd.org/article/S0272-6386(12)01393-5/abstract?cc=y http://www.sciencedirect.com/science/article/pii/B9780123919342000138 http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-25 http://www.ncbi.nlm.nih.gov/pubmed/21102327 In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at email@example.com
We must have always heard that Maida (White flour) and products made from it are very harmful for our health. However, use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods. Known as %u2018White poison%u2019, white flour is becoming necessity for all of us but it impacts our health drastically. It is very important to understand why it is bad and how much it can harm us so that we can improve our eating habits. What is missing in Maida (White Flour): During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion. As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals. Few manufacturers attract customers by labeling their products as %u2018enriched flour%u2019, which is nothing, but adding 3-4 vitamins at the cost of 10 lost vitamins during processing. White flour is tasty but not healthy: Though foods made from Maida like Pizza, Burger, Donuts, Bread, Samosas, Noodles, Momos, Panipuri, Pastas etc are very tempting and tasty however, at the same time, consequences can not be ignored. White flour regulates glucose/sugar in your body: Whenever you consume foods that are made from Maida,it releases sugar into your bloodstream quickly. Because of high Glycemic index (GI) of Maida, it spikes up your sugar levels. To match up with the sugar spike, Pancreas has to over work to release insulin in sufficient quantity. If Maida consumption is once in a while then Pancreas can manage it however, in case of frequent consumption, insulin production will reduce gradually, finally making you Diabetic. As glucose loiters into your blood, it gets attached to proteins, which is called Glycation which cause inflammation in the body and leads to many diseases like Arthritis, Cataract, heart diseases and the list goes on. Eating Maida also raises bad cholesterol (LDL) resulting many health issues like weight gain, high blood pressure, mood swings. Too much consumption of white flour & its products leads to weight gain and you will soon progress toward obesity. Also, it keeps you feel hungry and makes you crave for sweets. White Flour is Acidic: Acidity is another problem. During refining process, all nutrients are removed and it becomes acidic in nature. As per research, diet high in acidic foods (e.g. Pizza, Pasta, Burger & other white flour products) forces the body to pull calcium from bones to keep the things even, which affects bone density. Over-acidity is one of the major causes of chronic inflammation, and a major cause of arthritis and other chronic illnesses. White flour creates digestive issues: White flour has been called the %u201Cglue of the gut%u201D. In today%u2019s world, so much food is made from White flour: breakfast food, snacks, pasta, bread, cereal and the list just continues. And it all turns to glue in the intestines. It is without fiber, it congests the system, slows down digestion creating a sluggish metabolism, and can often be the cause of weight gain, stress, headaches and migraines. Follow these alternatives: For better health in longer run, you should completely avoid consuming White flour & foods made from it. Instead, you can use some alternatives like: for Samosa, use wheat flour. For Naan, mix one portion of Millets (like Jowar&Bajra) flour with wheat flour. Opt Bread, Noodles, Pasta and Macaroni made of wheat flour, which are easily available in food stores.
GOALS AND ATTITUDES: Compared with previous attempts, how motivated to lose weight are you this time? Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely How certain are you that you will stay committed to a weight loss program for the time it will take to reach your goal? Score 1 for cannot, 2 can somewhat, 3 uncertain, 4 can tolerate well, 5 can easily Consider all outside stress in your life (work, family obligations, etc.) To what extent can you tolerate the effort required to stick to a diet? Score 1 for very unrealistic, 2 somewhat unrealistic, 3 moderately unrealistic, 4 somewhat realistic, 5 very realistic Think honestly about how much weight you hope to lose and how quickly you hope to lose it. Figuring a weight loss of .5kg to 1 Kg per week, how realistic is your expectation? Score 1 for always, 2 frequently, 3 occasionally, 4 rarely, 5 never. While dieting, do you fantasize about eating a lot of your favorite foods? Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely While dieting, do you feel deprived, angry, or upset? Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely Scored 6 to 16 - Not a good time to diet; inadequate motivation and commitment and unrealistic goals can get in your way Scored 17 to 23 - Think about ways to boost your diet readiness before you begin Scored 24 to 30 %u2013 Bingo, Your path is clear. HUNGER CUES: When food is mentioned, do you want to eat even if not hungry? Score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always. Do you have trouble controlling your eating when your favorite foods are around the house? Score 1 always, 2 frequently, 3 occasionally, 4 rarely, 5 never. How often do you eat because of physical hunger? Score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always. Scored 3 to 6 - Try to control the attitudes that occasionally make you overeat Scored 7 to 9 - Dieting will be easier if you try to resist external cues and eat only when you are physically hungry. CONTROL OVEREATING: Score 1 if you would eat much less, 2 if you would eat somewhat less, 3 if it would make no difference, 4 if you would eat somewhat more, and 5 if you would eat much more: Although you planned to skip lunch, you are talked into going out to eat. You go off your diet by eating a fattening, forbidden food. After faithfully following your diet you decide to test yourself by eating a %u201Ctreat.%u201D Scored 3 to 7 - You recover rapidly from mistakes, but should get professional help if you often alternate between strict dieting and eating out of control Score 8 to 11 - You have a flexible, balanced program that is not disrupted by unplanned eating Score 12 to 15 - Your reaction to problem-causing eating events can be improved. BINGING AND PURGING: Have you ever eaten lots of food rapidly and felt the eating was excessive and out of control? Score 2 for yes, 0 for no. If yes, how often over the past year? Score 1 for less than once a month, 2 about once a month, 3 a few times a month, 4 about once a week, 5 about 3 times a week, 6 daily: Have you ever purged to control your weight by using laxatives, diuretics, or induced vomiting Score 5 for yes, 0 for no. If yes, how often during the past year? Score 1 for less than once a month, 2 about once a month, 3 a few times a month, 4 about once a week, 5 about 3 times a week, 6 daily: Scored 0 to 1 - Binge eating and purging are not your problem Scored 2 to 11 - Get professional help if these eating patterns arise more often Scored 12 to 19 %u2013 Your potentially serious eating problem needs immediate professional attention. EMOTIONAL EATING: For each of the next three questions, score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always. Do you overeat when you feel anxious, depressed, angry or lonely? Do you celebrate feeling good by overeating? When things don%u2019t go well with others or on your job, do you eat more than you would like? Scored 3 to 8 - You don%u2019t seem to let emotions affect your eating Scored 9 to 11 - Monitor your occasional tendency to eat in response to emotional highs and lows and find alternative activities Scored 12 to 15 - You need to find other ways than eating express your feelings. EXERCISE: How often do you exercise? Score 1 for never, 2 rarely, 3 occasionally, 4 somewhat, 5 frequently. How confident are you that you can exercise regularly? Score 1 for not at all, 2 slightly, 3 somewhat, 4 highly, 5 completely. Do you have a negative or positive picture about exercise in your mind? Score 1 for completely negative, 2 somewhat negative, 3 neutral, 4 somewhat positive, 5 completely positive. How sure are you that you can work regular exercise into your daily schedule? Score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely. Scored 4 to 10 - Change attitudes that are blocking your way to regular exercise Scored 11 to 16 - To feel more positive about exercise, think of ways that are fun and fit your lifestyle Scored 17 to 20 - Your path is clear to a more active life. In case of any query or for diet consultation with Dt. Silky Mahajan, send a mail to firstname.lastname@example.org OR call on 080 6741 7780 (Dial Extension: 778).
Working out and staying fit might be on your do to list every day. But honestly ask yourself how often do you actually check it off your list. Yes, you want to work out but there are other things which come first ‚Äď meetings, taxes, work, office, family etc. This busy life style really turns your whole system upside down, from sleeping to eating to exercising. But staying super healthy is just as important as your super busy lifestyle. Here are some tips that might benefit you! Here‚Äôs how you can remain fit and healthy despite your hectic-rushed-did I mention occupied-tiring routine. PRIORITIES AND COMMITMENT The most important step is to prioritize and commit. The way you prioritize work and ensure its completion within the time frame you give yourself, the same way you must commit to your work out. If you don‚Äôt have the time to hit the gym then use pre planned short work outs. Now days so many work out apps are also available. Not to forget the medieval (yet most efficient) means like walking, cycling, skipping etc. It‚Äôs always better to choose something over nothing! You really don‚Äôt need one whole hour of a vigorous work out; even half an hour is good enough. Circuit training is another great alternative to work out with a time crunch ‚Äď it raises the heart rate and strengthens the muscles ‚Äď win win situation! ‚Äč ‚Äč USE VARIOUS METHODS TO EXERCISE Consistency is essential. You can‚Äôt work out for 2 days and expect to see results on the third day! No matter how busy your day might be, it‚Äôs essential to exercise for at least half an hour everyday to achieve results. It is scientifically proven that our body takes 21 days to develop a certain habit; so after you push yourself for 3 weeks it will eventually seem normal. Your daily physical activity must be creative. Take the stairs to work or up to your house. Avoid lifts and use the stairs instead. Buy a treadmill or a cycle and keep it in the corner of your office or room to use whenever possible. Go for a walk on the golf course the day the weather is to die for. Use different methods of exercise to ensure that 30 minute daily dose! FIND FITNESS IN EVERY ACTIVITY Prefer stairs in stead of lifts in your office. Try to walk after dinner, it\'ll help with the digestion and exercise. Try to squeeze in a walk during breaks and lunch. If possible you can even schedule a \"walking meeting\". Walk around terminals while waiting for your public transport. If you drive yourself then try to park far away so that you can walk just a little (this does add up to enough exercise eventually). Avoid fast food and drive in\'s, try to find a healthier food option. Try reading or watching TV while you walk on a treadmill or use a stationary cycle. Even our pets are becoming fatter, take your dog out for a walk to help both of you. It\'s little bits of exercise like this which will help you stay healthy and fit! ‚Äč FIND FITNESS IN EVERY ACTIVITY Try to walk after dinner, it\'ll help with the digestion and exercise. Try to squeeze in a walk during breaks and lunch. If possible you can even schedule a \"walking meeting\". Walk around terminals while waiting for your public transport. If you drive yourself then try to park far away so that you can walk just a little (this does add up to enough exercise eventually). Avoid fast food and drive in\'s, try to find a healthier food option! Try reading or watching TV while you walk on a treadmill or use a stationary cycle. Even our pets are becoming fatter, take your dog out for a walk to help both of you. It\'s little bits of exercise like this which will help you stay healthy and fit! If you do end up missing your workout for whatever reason, then make sure you make up for it sometime during the weekend. Try to work out as much as you can during your breaks, even when you watch TV you could do some exercises during the commercial breaks. It‚Äôs all about forming that mindset. Like they say, where there‚Äôs a will there‚Äôs a way. In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to email@example.com or call on 9535271586/08049538592.
Do‚Äôs and don‚Äôts for weight loss Clean eating? Check. Regular workouts? You got it. Calorie counting? Well,yeah. Yet you can‚Äôt lose weight? No matter how hard you try, the weighing scale just doesn‚Äôt seem to reduce those double digits. It‚Äôs like the fat in your body is refusing to leave, just like a clingy bf/gf. So we came up with a list to debunk the myths about losing weights. Here is a to-do and not-to-do list which will certainly help you achieve your target body weight. ‚Äč ‚Äč The first step is to control your carb and sugar intake. Don‚Äôt fall for these zero calorie drinks and 1 g net carb ‚Äúbread‚ÄĚ. Even multi grain bread is just a fancy way of saying (or not saying- in this case) the bread contains carbs. It‚Äôs all just a hoax. Be aware of what you‚Äôre eating, portion size and don‚Äôt just believe what‚Äôs written on the label. Anyway after the whole maggi wave that shook up our country and its youth; it‚Äôs time to be a little more aware about what is actually going inside your body. It‚Äôs not possible to give up carbs completely, but try to have them in a balanced proportion. Processed foods and supposed ‚Äúdiet sodas‚ÄĚ should be a total no-no. Did you know, if you replace a bottle of soda with water daily, you would easily lose up to 15 kgs in one year. Now that brings us to the second essential factor. DRINK LOTS OF WATER. Even when you decide to go on a detox or a cleanse, have lots of water and fiber rich foods. Loss of fluid without medical supervision is risky, but combining that with fasting is even worse. Make sure you have around 8-12 glasses of water a day! The reason behind this is that if you stop having water then the kidney slows down which increases the work load of the liver. If the liver is working too hard then it starts to store fat instead of burning it. You get what that leads to right ‚Äč Third Essential Factor is Sleep. A minimum of 7-8 hours a night is needed. Sleep deprivation cause‚Äôs the release of cortisol i.e a fat storing hormone. The maximum amount of fat burning hormone is released during deep sleep! Speaking of good habits, while you try to inculcate these it‚Äôs time to let go of the bad habits. And that means alcohol, smoking and other such habits. Nicotine might be a weight suppressant substance but the withdrawal symptoms include major hunger binges. Alcohol is basically the refined juice of natural foods which basically makes it pure concentrated sugar. That will without doubt make you gain fat easily It‚Äôs a proven fact that breakfast skippers weigh more than those who eat breakfast. The worst thing to do while attempting to lose weight is to skip any meal. Those who skip a meal usually end up consuming more calories than those who eat all three meals. Breakfast is the most essential meal of the day and should never be missed! A good breakfast contains equal amounts of protein and fiber. Apart from this, don‚Äôt over exercise but don‚Äôt forget to have your daily dose of physical activity. Work on your will power skills to give up the dessert lover life and move towards healthy eating. Good eating habits and regular exercise are a lifestyle; not only to lose weight but also to remain fit and healthy! In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to firstname.lastname@example.org or call on 9535271586/08049538592.
‚Äč Overall your immune system does a very good job of keeping you healthy and well, but you‚Äôve got to do your bit to keep it at it‚Äôs A game. It could never hurt to take some care of your immunity! You could eat well, go for regular checkups and always eat your vitamins..But is that bare minimum enough to keep it on track? Diet, age, exercise, lifestyle as well as environmental factors play a huge role in the working of your immunity system. So here are 10 easy tips which will help you help yourself! And your immunity, of course. 1. Sleep in ‚Äď As per research, your immunity system only produces half the amount of antibodies than it usually would when you haven‚Äôt got enough sleep. That will ultimately increase your susceptibility to any illness. The easiest and most relaxed way to boost your immunity is to get 7-9 hours of sleep every night.‚Äč 2. Stress is never good ‚Äď Everyones got problems in life ‚Äď home, family, financial, but they should be avoided as much as possible. When you stress, your body produces ‚Äėstress hormones‚Äô which suppress the working of your immunity system. Join a meditation class but don‚Äôt let the stress get to your body. ‚Äč ‚Äč 3. Kale is the new spinach ‚Äď Vegetables like broccoli, kale and cabbage support the livers ability to flush out toxins while also directly boosting your immune system. Go vegetarians! 4. Don‚Äôt be a couch potato ‚Äď Exercising, which could also be a 20 minute walk, will really stimulate the lymphatic system, increase oxygenation and increase the production of leukocytes ‚Äď a cell which helps fight infection. You‚Äôre going to be living healthy and helping your immunity! Win-win situation. 5. Mashrooms are good ‚Äď Eat mushrooms! Medicinal and Japanese mushrooms are filled with antioxidants and immunity boosters. There‚Äôs a wide variety so try a new one every time! 6. Avoid sweeteners and sugar ‚Äď Consuming 75 grams of sugar will reduce the ability of the WBC‚Äôs to overpower and destroy the bacteria. Opt for fresh fruits and flavored tea‚Äôs to complete your sugar cravings. 7. BMI matters ‚Äď Shape and size really doesn‚Äôt matter, but having the right weight for your height and age really does. Higher numbers of fat cells tend to trigger a series of events which eventually lead to a diminishing immunity system. 8. Eat your vitamins ‚Äď Sounds like such a cliche but they‚Äôre really important. Each vitamin has a different property to boost ones immunity. ‚Äč 9. Say bye to cigarettes and alcohol ‚Äď Well that title would certainly ruin a Friday night for most people. But apart from what these items do to your body, they majorly undermine your immunity system. It‚Äôs almost like causing intentional bacteria in your body! 10. Live,love,laugh ‚Äď Well the key word here is laugh. By laughing, you‚Äôre automatically distressing while also unintentionally allowing your body to produce more WBC‚Äôs. Watch a good comedy and let the magic begin.‚Äč In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to email@example.com or call at 9535271586/08049538592.
‚Äč What is your usual morning routine? Wake up, have some coffee, open your eyes and let the day begin. Coffee is addictive and how! There are people whose day cant end unless they‚Äôre consumed their daily 5 cups of coffee. Its very important to understand when to take coffee & in how much quantity so that, you can benefit rather than health issues. You could be the judge of that after reading these pro‚Äôs and cons of the effect of coffee on our health PRO‚ÄôS: Coffee is made from seeds, and like all other seeds it has protective compounds. Coffee can prevent strokes as well as lower our risk of Parkinson‚Äôs and dementia. Coffee boosts our concentration and memory Coffee lowers the risk of oral cancer. Decaf has a much weaker effect for the same while tea had no effect at all. Studies show that high consumption of caffeine reduces the risk of type 2 diabetes. The caffeine in coffee controls many brain functions e.g. mood, energy levels, vigilance and even reaction time. Caffeine can boost ones metabolic rate drastically, which basically means an increase in the burning of fat ‚Äď weight loss! A single cup of coffee contains vitamin B5, vitamin B2, potassium, manganese and magnesium ‚Äď all essential and important nutrients. Coffee contains stimulants which can drastically lower the risk of developing depression. ‚Äč ‚Äč CONS: Coffee can disrupt sleep patterns which leads to restless sleep and finally insomnia. Coffee can lead to spinal bone loss in those people who aren‚Äôt getting enough calcium on a daily basis. The acidity in coffee can irritate your stomach lining which could eventually lead to ulcers, gastritis and even Crohn‚Äôs disease! The over consumption of coffee can lead to headaches, and sometimes even migraines. Caffeine can cause a sharp increase in blood pressure levels ‚Äď those with blood pressure problems must limit themselves. Regular coffee drinkers are at a risk of dehydration ‚Äď they must take measures to ensure they‚Äôre always hydrated. You‚Äôve got the rundown on its effects, now it‚Äôs your turn to choose your side. Pro coffee or anti coffee? In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to firstname.lastname@example.org or call at 9535271586/08049538592.
200 calories?? Doesn‚Äôt really sound like much. Especially when your daily calorie requirement is somewhere between 1500-2500. Given that calories depend from person to person, based on gender, weight, age and various other factors; the calories consumed don‚Äôt change a bit no matter whose consuming them. If someone says 200 calories, it seems like nothing when we talk about desserts and fried food, but it seems like a lot in context to fruits and ‚Äėhealthy‚Äô food. So let‚Äôs take a look at some pictures of food depicting 200 calories to figure out how much is too much. ‚Äč First is some fish, particularly salmon. This amount is great for a filling healthy snack. Add some vegetables or some vignette to make it a perfect dinner. Then comes 3 small pieces of brown bread ‚Äď which is actually more than enough for a light snack. Pasta in that amount makes 200 calories, so you add some chicken or vegetables and mix it up in a great sauce to make it a healthy meal under 500 calories. One full glass of white wine comes up to 92 calories, so you easily kick back and enjoy 2 glasses of wine! Potatoes ‚Äď the best sin. French fries ‚Äď an even deadlier sin! But be careful not to order a large amount, stick to a small portion for a quick snack. Now don‚Äôt look at the brownies ad get too excited, you‚Äôre allowed only one such piece because that‚Äôs around 190 calories. White rice can be consumed in more than a mouthful though; you can enjoy one full bowl of white rice without worrying about more than 200 calories. 3 boiled eggs ‚Äď the perfect healthy snack, which is astoundingly so filling is another snack under 200 calories. One glass of full fat milk comes up to 200 calories which is why is a recommended mid night snack. Then we have one whole chicken breast, which can be spruced up with sauce or cooked in any manner without worrying about too many calories. A plate full of fruit such as kiwi makes up 200 calories ‚Äď now that‚Äôs a great way to feel full and be healthy! Black coffee makes up for barely 10 calories, if you have I with sugar that‚Äôll be around 30-40 calories. This means you‚Äôre allowed 5-8 cups a day (it‚Äôs safe to assume you will become a night owl after such consumption). If you like your coffee with milk and sugar, that‚Äôs almost 100 calories so you‚Äôre allowed 2 cups of that. Well now you know what 200 calories look like, in some cases it‚Äôs barely a mouthful while its more than a yummy meal in others. Another great way to make sure you‚Äôre snacking under 200 calories or consuming the necessary amount, download a calorie counter app. It allows you to record every food item and shows you the total amount of calories you consumed. Here‚Äôs to some healthy snacking, some unhealthy binging (once in a while s allowed) and an overall diet within your calorie budget. Njoy your healhy meal :) In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to email@example.com or call at 9535271586/08049538592.
‚Äč For any athlete, their diet mainly relies on carbohydrate intake which helps in maintaining high energy levels, prevents fatigue, regulates blood sugar and helps in quick recovery after an event. Some athletes are now choosing gluten free foods as part of their performance enhancing factors. This basically means they‚Äôre choosing improved digestion and thus better absorption of nutrients which leads to an improved performance. A gluten free diet involves refined carbs, high fiber and lean protein ‚Äď the perfect combination for any athlete! This is some of the top gluten free food an athlete should consume to further improve their performance. Banana: One banana provides 31 grams of carbohydrates which really helps replenish your body‚Äôs exhausted carbohydrates. It also contains manganese which is essential for bone development and wound healing ‚Äď another essential for any athlete. Bananas are also rich in potassium which is needed for muscle function. Basically a banana before your workout will really boost your performance! ‚Äč ‚Äč Sweet potatoes: This one‚Äôs a great option for long lasting energy. One cup contains 166 kcal of glucose which is always drained after any athletic event. They‚Äôre the kind of carbs which literally fuel your body like an IV drip! Sweet potatoes can boost energy, increase endurance and improve energy levels ‚Äď it‚Äôs a win win situation! Beans: Beans are an all inclusive source of protein, carbs and fiber. They also contain iron which really helps improve endurance. Need I say more? ‚Äč Dried Fruits: Figs, raisins and dates are a handy source of a mid workout fuel! They are rich in manganese and provide just the right amount of calories to prevent further energy drain. Also they‚Äôre portable, which means you can just stuff them in your gym bag! Quinoa: It‚Äôs something like a cereal but not really. But the good part is that quinoa is loaded with crabs and also contains a large amount of protein! It helps build new muscle tissues and is also among the world‚Äôs healthiest food! ‚Äč ‚Äč ‚Äč Gluten free protein bars: As we all know, protein bars are loaded with carbs, fiber, protein and potassium. The only thing you need to do here is pick up one that‚Äôs gluten free. Leave the rest to the bar! Eggs: Hard boiled, scrambled, omelets and what not. Eggs are the best meal for any athlete, and for any athlete reading this I needn‚Äôt give reasons why. Its like universal knowledge! In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to firstname.lastname@example.org or call at 9535271586/08049538592.
With the beginning of 2016, its time to be trending with the new ‚Äėin foods‚Äô of this year! Last year people were either ‚Äėstrictly vegetarians‚Äô (Joking, we all know what New Year resolutions are like) or were eating gluten free food. Instagram was also flooded with pictures of frozen yoghurts and fancy smoothies. Even coconut water was rather in, especially for all the fitness freaks. So here‚Äôs my attempt at the 6 top foods that should be considered this year: Celery is the new spinach - Celery is loaded with vitamin C, vitamin K and various other antioxidants with nutritional value. It also has some tricks up its sleeve aka phytonutrients, which provide anti inflammatory benefits! Its also the best crunchy low cal veggie to eat with some dip ‚Äď the healthy kind of finger food!‚Äč ‚Äč ‚Äč Green Tea - Oh where do I start! It helps in weight loss, its good for your hair and skin, it‚Äôs the best replacement for tea or coffee and it even combats allergies! This magic liquid can also boost eyesight, reduce cholesterol levels, promotes oral health while also helping one relax. Wow, so much in one cup. Sprouts - Have you ever realized that the little crunch in some gol-gappas is due to sprouts? I‚Äôd trick my child into eating 10 of them just for to get some sprouts in my kids system! They‚Äôre a great source of Vitamin K, vitamin C, fiber and other essential nutrients. Some surveys eve suggest that sprouts have therapeutic benefits and could even prevent diseases ‚Äď goodbye flu! They can be added to salads, sandwiches, soups or even snuck into pasta‚Äôs and stuffed chickens. Sprouts have more volume and few calories so they do help in your weight loss process. ‚Äč Smoothies - They‚Äôre a great source of calcium, they‚Äôre super filling thus making them the healthiest mid day meal and they look pretty! Strawberry, blueberry, banana-honey, chocolate, banana-strawberry .. you name the flavor and it could be presented to you. It‚Äôs the new soya milk for the fitness fanatics and the best way to make your kids get some calcium in their body. Walnuts - Walnuts contain some rare and powerful antioxidants which have varying benefits ‚Äď from cancer fighting properties to preventing heart related problems to a reduction in type 2 diabetes. Just like an almond, a walnut also improves brain health and is highly recommended! Another added factor is that walnuts help in weight loss and overtime help you maintain your ideal weight. ‚Äč ‚Äč Pancakes - Pancakes are honestly under rated items on any menu. They could range from gym-fit-healthy to heavenly-chocolate-overdose. They‚Äôre the perfect breakfast ‚Äď topped with maple syrup or maybe made with a banana filling. Have you ever had ham and cheese pancakes? They‚Äôre to die for. Pancake desserts going from healthy with fruit to topped with Belgium chocolate mousse ‚Äď each bite is better than the other! And the best part is they‚Äôre super easy to make at home. In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to email@example.com or call at 9535271586/08049538592.
At times we feel that we are following all possible options towards achieving our target (weight loss/healthy lifestyle) however, somehow not able to. Because of some obstacles like busy schedule, parties etc we end up losing our track. Finally day comes when we look at our self in mirror & pull our hair by thinking how much I have gained or unfit I am looking. Now, again we take pledge that we will be regular in following diet & other schedules however, so many items e.g. chocolates, cookies attract us & we again break our promise. So what should we do? How can we control our temptations? What is the best path to achieve success? For all these questions, one straight forward answer is ‚ÄúNothing comes for free. You need to pay for everything‚ÄĚ. Definitely we can‚Äôt kill our temptations however, can choose best alternative healthy options so that we can keep ourselves healthy. Here are few tips which can help you enjoying healthy life: Clean out: Clean out your refrigerator, pantry, kitchen and office of all unhealthy foods (i.e. potato chips, high sodium soups, processed foods, candies/sweets, sodas/colas, high fat/sodium frozen meals, etc.). Fast food and processed foods are lacking important vitamins, minerals, and worst of all ‚ÄĒ are full of unhealthy amounts of sodium, fats and other unessential ingredients. Healthy, nutrient-rich foods are essential to maintaining optimal body function. Stock up: Stock up on healthy foods and snacks from your local grocery store, super market and/or health food store. A healthy selection of foods at home will encourage healthier eating and better health; you will feel a difference. Stay hydrated: Water is vital to healthy living. Drinking plenty of water is essential for processing nutrients and maintaining a proper fluid balance. Ideally, you should have 2-4 liters of water per day. Slow down: When feeling very hungry, most people have a tendency to eat too much, too quickly. Be sure to understand portions of veggies, proteins (size of your fist) and grains. Take your time when eating so you can properly digest your food. Avoid bad sugars: Stay away from refined sugars that are found in sodas, sweetened teas, coffee creamers and other sweet foods and drinks. Refined sugars, when over-consumed, can be converted to fat and stored in the body. Give into little cravings: If you‚Äôre feeling hungry in-between meals, reach for a healthy snacks such as unsalted whole grain crackers, Yogurt with fruit, Boiled egg, Low sodium vegetable chips. Stay on track: The best way to be successful and reach your overall goal is to keep track of what you‚Äôre eating and doing each day. There are so many apps available to track your daily food intake as well as exercise routine Exercise: Whether you are trying to lose weight or get more energy, it is important to exercise at least 30 minutes each day. Remember more pain returns more gain. Get some rest: Being healthy is not only about what you are eating, but how you are treating your body. It‚Äôs always good to get at least 7‚Äď8 hours of sleep each night. Stay strong: No matter what your goal is, don‚Äôt get caught up on your day-to-day progress, but look at your weekly progression. The first two weeks are going to be the hardest, but stick with it and stay strong. Keep track of what you are doing and how you feel.
INNOVATIVE TIPS TO MAKE YOUR KIDS EAT HEALTHIER FOOD We all know the rules ‚Äď avoid junk food, eat healthy, say no to fizzy drinks and finish your veggies. But do kids really listen? Who says eating right needs to be followed by the book! Parents stress and worry about their children‚Äôs ‚Äėbad‚Äô eating habits day and night, just to find their child pigging out on that packet of chips you thought you managed to hide. Instead of setting rules for what he/she can or cannot eat (and we all know how much children LOVE rules) why not provide them with options (you could even trick them into believing its totally unhealthy) they‚Äôll gobble up happily. SAY YES TO JUNK FOOD: There is no parent who could eat healthy all the time, so how can you expect your kids to do the same? If they want chocolate, melt some rich chocolate in milk and serve it to them as hot chocolate. When your child demands choco chip cookies, try making them at home with healthier alternatives like atta instead of maida and olive oil instead of butter. And sometimes just give your kids a break, when they ask for a packet of chips or some silly over priced chocolate, just let them have it! ‚Äč ‚Äč SAUCE IT UP: Stop trying to force feed icky green dry vegetables to your child! I‚Äôm sure you also couldn‚Äôt have eaten something that bland, happily as a kid. It‚Äôs unfair to ask your child to eat boiled broccoli and boring raw salads just to maintain that healthy ‚Äėbalanced‚Äô diet. Instead you could make all these vegetables yummy by adding different sauces and dressings to them. Load up any salad with some mayo dressing or thousand island or whatever you think your child might enjoy. If they‚Äôre happy eating such yummy salads you probably won‚Äôt worry about the calories in the sauces! Serve beans, broccoli, cucumber and anything else you want them to eat in a creamy white sauce. That way they‚Äôll lick the bowl clean before you can even say green vegetables! SERVE DESSERT AND FOOD TOGTEHER: Won‚Äôt they just eat the dessert and skip dinner? If you give them just one serving of dessert long with dinner, they‚Äôll still be hungry after that small amount of dessert. So even if the attack the dessert first, odds are they‚Äôll still be hungry and will end up having their dinner too. The trick here is to give a small portion of dessert so they can‚Äôt fill up on just dessert. You could serve items like fresh fruit, apple crumble, oatmeal cookies, frozen yoghurt etc to keep the desserts on the healthier side. ‚Äč SERVE DINNER FOR BREAKFAST: Whatever your child‚Äôs favorite dinner dish is, try serving that for breakfast. If your child loves pizza, serve mini pizza‚Äôs for breakfast. Just fill pita pockets with chicken, cheese, tomatoes and serve it up as a mini pizza. If your child loves egg then make an omelette with vegetables and some cut pieces of meat. You could even add some cheese to it! This might make them finish breakfast in no time. PROVIDE ALTERNATIVES: If you child wants chips, offer tortilla chips with salsa. If they ask for French fries, make those at home using less oil and salt. When he/she asks for pizza, try making them at home instead of ordering them from outside. Just by proving similar alternatives to food they crave you can improve their eating habits. Also when you‚Äôre cooking at home, you can toss in a lot of vegetables without them finding out! ‚Äč ‚Äč TRY NEW RECIPES: Not only kids, every person gets tired of eating the same thing over and over again. Try to find various recipes for one food item so that your child can keep eating the same vegetables without saying ‚ÄúThe food is boring‚ÄĚ. You‚Äôll find more than 5 ways to make healthy pasta and a zillion ways to make paneer ki sabzi. Actually this little trick might even spruce up your taste buds, not to mention cooking won‚Äôt seem like such a tedious task once you get tasty food as the reward! DON‚ÄôT TRY TOO HARD: The more you push, the more they‚Äôll push back. Using threats, bribes, punishments and anger isn‚Äôt going to make them eat vegetables. Just sit back and let them eat their food without nagging in between. Eventually you‚Äôll notice the food that used to lie on the corner of the plate is now happily settled in their stomach. This way they‚Äôll learn to eat healthy on their own, especially in the long run. You won‚Äôt have to call them during their college ad working years to ask ‚ÄúDid you eat your fruits and vegetables today?‚ÄĚ. Phew, now won‚Äôt that be a relief. ‚Äč In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to firstname.lastname@example.org or call at 080 6741 7782 (Dial Extension: 952).
10 FOOD ITEMS THAT HELP INDUCE SLEEP Some people are lucky enough to get hours and hours of endless sleep ‚Äď ah, those lucky deep sleepers. Then come the workaholics, college students and stay home parents who revolve their sleeping hours on the basis of their daily schedule. Now that barely gives them enough time to get sufficient sleep, so the only solution is to pass out as soon as you hit the pillow! Now that isn‚Äôt always possible since our mind prefers to uncover secrets of the universe rather than count sheep and just fall asleep. So here‚Äôs a list of 10 sleep inducing food items which you should eat just before you go to bed: Cherries: All varieties of cherries contain a high amount of melatonin, a hormone that induces sleep. Have a bowl full of cherries or drink some cherry juice if you‚Äôre not in the mood to wrestle with seeds. ‚Äč Chamomile: This herd reduces mild and moderate general anxiety better than any. This has been used as a herbal remedy for insomnia for many years. Chamomile tea is sold in almost every supermarket, so one cup a night should do the trick. Banana: These are loaded with magnesium and potassium, both of which promote muscle relaxation. Sometimes even magnesium deficiencies can cause muscle cramps or leg syndrome which can hinder sleep. Have one banana a day to help you sleep better. Milk: Dairy products are filed with melatonin, which is boosted by calcium. A lot of time poor sleep is linked with calcium deficiency. So gulp a warm glass of milk before you sleep and you‚Äôll sleep like a baby. No wonder babies sleep so much. Almonds: Almonds are full of calcium as well as magnesium. That‚Äôs a lot of melatonin going around in your body! Eat a handful of almonds or spread some almond butter on whole grain bread before you sleep, you‚Äôll find it very effective. Rice: Have a small bowl of warm rice or top it up with some milk to make it even better. Rice also contains properties which help boost melatonin levels, which help induce sleep. Cheese and crackers: Cheese, just like all dairy products, contains high levels of calcium which helps increase the level of melatonin in the blood. A handful of this before going to bed will help you sleep like a log! Tuna: Tuna is rich in Vitamin B6 which helps produce serotonin as well as melatonin ‚Äď again helpful in promoting sleep. Passion fruit Tea: Having one cup of this an hour before bedtime will definitely help you sleep soundly. The chemicals in the flower ie Harman alkaloids, act on your nervous system to make you tired. Hummus: Chickpeas are very rich in tryptophan ‚Äď which helps in overcoming sleep disorders and insomnia. Have a few table spoons of hummus with whole wheat crackers to head into a great nap. In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to email@example.com or call at 080 6741 7782 (Dial Extension: 952).
10 HOME REMEDIES TO CONTROL DIEBETES: Diabetes is basically caused due to the lack of production of insulin or improper use of the produced insulin, which eventually leads to a deficiency in the blood glucose level. Diabetes is of two types, one where the insulin production is insufficient therefore the glucose level cannot be balanced; two when the body cannot produce insulin at all and therefore patients must inject insulin to maintain close levels. Apart from synthetic drugs, you can use various home remedies to cure or at least improve your diabetic condition. Here are some great home remedies to effectively maintain your blood sugar level: ‚ÄčBitter gourd ‚Äď Have juice extracted from bitter gourd every morning on an empty stomach. Having this everyday for a few months will help maintain blood sugar levels. ‚ÄčGuava - Have guava every day after peeling the skin off. It contains Vitamin C and fiber which help maintain the standard blood glucose level. Excessive guava eating is not recommended. ‚ÄčMango leaves - Soak fresh mango leaves in water (say a one litre bottle) over night and consume first thing in the morning. You could even let them dry out, powder the leaves and have half a teaspoon everyday. ‚ÄčBasil leaves ‚Äď Have 2 tablespoons of juice extracted from basil leaves empty stomach, in the morning. These are loaded with antioxidants that relieve stress and also contain oils that help lower blood sugar levels. ‚ÄčJamun - Jamun‚Äôs leaves, seeds and berries are effective in improving blood sugar levels and they also prevent spikes in the level of insulin. You could eat a handful of the berries or powder the leaves and seeds- which you should consume twice a day. ‚ÄčAmla ‚Äď Combine 2 teaspoons of amla juice in water and have it as soon as you wake up. Make this a part of your everyday routine to maintain blood sugar levels. ‚ÄčFlaxseeds - Eat one tablespoon of flaxseed powder with a glass of warm water every morning, on an empty stomach. Flax seed can bring down your sugar level by almost 28%. But be careful not to have more than 2 tablespoons per day, as that could be bad for health. ‚ÄčNeem ‚Äď Neem enhances insulin receptor sensitivity, improves circulation and lowers blood sugar levels thereby reducing your dependency on synthetic drugs. Drink the juice of the need shoot everyday on an empty stomach for best results. Fruits ‚Äď Fruits are rich in fiber and other minerals which help stabilize blood sugar levels of the body. Consume at least 5 fruits a day! Choose fruits like banana‚Äôs, blackberries, cranberries, grape fruit, blueberries, kiwi and other citrus fruits. ‚ÄčApple cider vinegar - Mix 2 tablespoons of apple cider vinegar in a class water and consume before every large meal. The nutritional components in apple cider will help control the rise in blood sugar levels after eating.
STARVING VS EATING HEALTHY You study one night before the exam but you manage an all nighter, thus you manage to pass. You study for a week for your SAT exams but you manage a score little over 1800. You sit down for a few hours and you manage to finish the work your boss asked for a week ago. You push yourself and get the desired results. These results keep you happy, get the work done (in a long term successful manner) and turn out to be fast as well as effective! But, can you say the same in relation to starving to lose weight? Yes it‚Äôs fast, but is it effective? Yes you might look thin, but internally are you happy when you‚Äôre hungry? Yes it‚Äôs got the job done but will it be a long term success? The answer is NO. Starving yourself to lose weight isn‚Äôt the solution. WHY, you ask? Well here‚Äôs a piece of my mind. ‚Äč ‚Äč Metaaabolismmmm vs METABOLISM: Well the first ones an example of how slow your metabolic rate will be when you starve! Since glucose and insulin play a major role in your metabolism levels, insufficient consumption of food will lead to a fall in their levels, eventually causing a decline in your metabolic rate. Then comes the second kind, that fast paced metabolism ‚Äď that‚Äôs because regular meals keep your digestive system running which in turn paces up your metabolic rates. No water vs no water weight:: When you decide to starve yourself, you say no to almost any item going into your mouth. You cant live on a peanut for lunch and one fruit for dinner! Instead you need to trim the excess weight by getting rid of the water weight by cutting your carbs! For every gram of carb that you consume, your body retains 4 grams of water. No carbs, no retention. .no water weight? That‚Äôs right! Say no to carbs, yes to healthy food and bye bye to water weight. ‚Äč Malnutrition vs nutrition: After a few months of starvation, there is a major cut in your staple food which leads to insufficient nutrients, vitamin and minerals. Without all the essentials for a ‚Äúbalanced diet‚ÄĚ your body cannot function properly which could lead to serious illnesses and problems. On the other hand, if you eat right your body improves its immunity and keeps even the smallest cough away. To sleep or not to sleep: Those who starve themselves tend to get hungry (well, duh) during the odd hours of the night. This either keeps them up late at night or keeps waking them up every few hours. OR, even worse ‚Äď you binge eat at like 3 am.. carbs, fat and dessert! Whereas those who eat a well balanced healthy meal end up getting a good night‚Äôs rest since their body isn‚Äôt short of food aka energy deprived! ‚Äč ‚Äč Lethargic lump vs energizer bunny: After you skip some meals, your body is really low on energy so it uses stored fat as a replacement ie muscles. You‚Äôll notice your muscles slowly start to fade away to compensate for the lack of energy in your body. Eventually you won‚Äôt have the energy to do anything, not even eat (not as good as it sounds!). Actually no energy and no muscle might just make you fat and lazy. If you decide to get off your lazy lump and cook breakfast, you will actually help kick start your body into fat burning mode! Also you‚Äôll have the energy to exercise ‚Äď which definitely provides better results than starving. In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to firstname.lastname@example.org or call at 080 6741 7782 (Dial Extension: 952).
DISCIPLINE IS THE FIRST STEP TOWARDS SUCCESS: Self-discipline is a pattern of behavior where you choose to do what you know you should do, rather than what you want to do. It‚Äôs the inner power that pushes you to get out of bed to exercise rather than sleeping in. When you are consistent in doing the things you know you should do, when you know you should do them, here are the benefits you will enjoy: You will achieve your goals. When you are consistent in doing the things you know you should do, your odds of achieving your goals will be dramatically increased. You self-esteem will soar. Every time you push yourself to do something you know you should do, you are building your self-esteem. People‚Äôs respect for you will grow. This includes everyone from your spouse to your employer who witnesses your efforts. You will influence the lives of others. Every good and right thing you do, influences the lives of those who are watching and can have a ripple effect on future generations.You will see greater success in all areas of your life. Always remember, for every disciplined effort there is a multiple return. Think about it. You will enjoy a more rewarding and satisfying life. ‚Äč ‚Äč SET YOUR TARGET: This approach will allow you to get adjusted with your new routine as well. As your progress further & see the results with these small targets, automatically you feel confident & can revise your target to achieve more. Now, interesting part is: how to set your target. For example, you weight is 60 kgs, height is 158 cm & age is 28 years. In this example your BMR should be 1400 KCAL. If currently you are doing intensive exercise for at least 20 minutes 1 to 3 times per week then a rough estimate of the number of calories required per day based on your current activity level 1925 kcal/day. Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week. Definitely if you increase your activity levels then you can expect more weight loss per week. NUMBER OF SERVINGS PER DAY: It is essential to realize that not eating will only reduce your metabolism which will in turn hinder the process of losing weight. Instead eat 5-6 small meals a day which will keep your digestive system running thus it‚Äôll keep burning calories. Breakfast is the most important meal of the day and you must not skip it. You‚Äô‚Äô notice the days you skip breakfast you will tend to be more hungry all day. Make sure your breakfast is rich in insoluble fibers since they contain almost zero calories. ‚Äč UNDERSTANDING PORTION SIZE: Let‚Äôs do the math here. Say you‚Äôre asked to leave 25% of your food on the plate and just eat the rest. You need 2000 calories a day which means you‚Äôll be leaving around 500 the whole day. Now instead of leaving the food, serve yourself in a smaller plate. That way you can eat everything on your plate and you needn‚Äôt worry about leaving a certain amount. This way you won‚Äôt even realise when you burn those 500 calories! Same way, you can set your target weight loss of calories per day and work your way accordingly. WATCH OUT YOUR DRINK: Diet sodas and fizzy drinks are filled with calories ‚Äď even though their advertisements state otherwise. When you drink diet soda‚Äôs which contain artificial sweeteners these trick our body to think that we haven‚Äôt consumed too many calories which in turn makes us eat more, thus consuming more calories than we already do. Similarly when you drink cup after cup of tea or coffee in the work place you‚Äôre drinking more calories than you can even comprehend. Thus it‚Äôs better to drink water or green tea to keep your mouth busy and to ward off unnecessary calories. ‚Äč ‚Äč START READING NUTRITION LABELS: Not only diet soda‚Äôs, you must make sure you read and understand the nutrition labels of all processed products properly. It is essential to know what is going into your body and the subsequent effect it will have. Just because the cover might say its fat free doesn‚Äôt make it totally true, you must read the nutrition label at the back and know what all the product really contains since there is enough margin for error allowed by the law in regard to trans fat, saturated fat etc. A lot of packets also provide information per cup serving or per 100 grams. In such cases it is essential to consider these values in terms of your consumption. *DON\'T* SKIP MEALS: Firstly skipping meals could lead to a lot of weakness and fragility. Apart from that, skipping meals leads to a reduction in TOR activity ie a key regulator of muscle growth cells. When you skip meals your muscle starts wasting away much faster than it normally would.The brain‚Äôs exclusive fuel ie glucose is compromised within 4-6 hours of not eating. Basically the glucose stored in the liver as glycogen runs out during this time period. When blood glucose dips too low the liver converts glycogen into glucose and releases it into the blood. But if this has depleted due to lack of food, the body and brain eventually run less efficiently. This could cause major brain drain and will hinder your productivity. ‚Äč ‚Äč ‚Äč EXERCISE: Exercise is the most important and easiest way to burn calories. If you have time restraints you could burn these calories while doing daily household work! Cleaning the house for 2 hours or gardening for an hour and a half burns 500 calories. You could even get some exercise in while you take your kids out to play or when you walk your pet! If you can barely manage to get an hour‚Äôs worth of free time join an aerobics, zumba or spinning class. They‚Äôll help you distress as well as burn off those calories without you even realizing how the time went by. Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week. Definitely if you increase your activity levels then you can expect more weight loss per week. BALANCE IS ESSENTIAL: You cannot completely stop eating. Nor can you stop eating carbs and fat‚Äôs just to maintain a certain body weight. It‚Äôs essential to eat every type of food, just in balanced proportions. Try eating more vegetables and salad instead of rice or roti‚Äôs ‚Äď here it is important to remember you need both to maintain a healthy balanced diet, so you can‚Äôt just skip the carbs. Another thing, you needn‚Äôt give up on your taste buds completely! Eat what you enjoy, just make sure you eat everything in a balance and you‚Äôre good to go. It won‚Äôt kill you to have a slice of pizza, or even satisfy your sweet tooth by having some dessert. Plus once you‚Äôve had a little bit, you won‚Äôt crave it anymore ‚Äď that instantly cuts down the possibility of overdosing on any unhealthy sin. Not only will you feel healthier and fitter, you‚Äôll also manage to imbibe somewhat of a healthy lifestyle. If you follow these small mantra‚Äôs on a daily basis, in no time they‚Äôll seem totally natural to you. This way you need not make drastic changes in your routine, nor will you struggle with any eating disorders! It‚Äôs a win-win situation. For more details and information you can check out our other blogs or even contact Dr. Silky Mahajan for the same. Happy eating!
Polycystic ovarian disease (PCOD) have multiple small cysts in their ovaries. These cysts occur when the regular changes of a normal menstrual cycle are disrupted. The ovary is enlarged; and produces excessive amounts of androgen and estrogenic hormones. This excess, along with the absence of ovulation, may cause infertility. Other names for PCOD are Polycystic Ovarian Syndrome (PCOS) or the Stein-Leventhal syndrome. Causes of PCOD: We don\'t really understand what causes PCOD, though we do know that it has a significant hereditary component, and is often transmitted from mother to daughter . We also know that the characteristic polycystic ovary emerges when a state of an ovulation persists for a length of time. Patients with PCO have persistently elevated levels of androgens and estrogens, which set up a vicious cycle. Obesity can aggravate PCOD because fatty tissues are hormonally active and they produce estrogen which disrupts ovulation . Overactive adrenal glands can also produce excess androgens, and these may also contribute to PCOD. These women also have insulin resistance ( high levels of insulin in their blood, because their cells do not respond normally to insulin). Treatment: Weight Loss Diet for PCOD In case of PCod,Carbohydrate loading is very important to improve insulin sensitivity. Whey protein Avoid High Glycemic Index foods Include Green Leafy Vegetables & Fruits Essential Fats: Not all fat is bad and healthy fats are essential for your PCOS diet. Essential fatty acids are really important for maintaining the cell wall, which allows nutrients in, and toxins out. They are also vital for hormone balance, weight management and fertility.These healthy fats are found in nuts and seeds, oily fish, avocado and olive oil so be sure to incorporate those into your n diet. 6. Adequate Quantity of Vitamin B and Magnesium Physical Activity Whilst diet is hugely important aspect to tackling PCOS, we must not forget other lifestyle changes that will help to overcome PCOS and it‚Äôs symptoms. Exercise regularly Manage stress levels Share the burden and get good support from your family and friends. Look after yourself and pamper yourself. We need to reclaim our womanhood and femininity so a little bit of TLC is definitely in order. There is no magical formula that‚Äôs going to make us all better. However, by making these diet and lifestyle changes now, we can manage our symptoms and improve our health
Healthy Tips to be active: Take an after-dinner walk Walk during your breaks and at lunch If possible, schedule a \"walking\" work meeting Park in the farthest spot from the grocery store or mall (it is easier parking as well). Avoid valet parking (saves money too) Take the stairs instead of elevators or escalators Walk while your kids practice or warm-up at their sporting events instead of sitting in your comfy chair (this one I know from experience). Walk to drop off/pickup kids from school. Take public transportation; walk around the terminal when waiting for the train/bus/light rail. Walk the dog. Have you heard our pets are getting fatter too? Avoid the drive-thru. If you must eat at a fast-food establishment, park at the farthest spot and walk in. And, of course, choose a healthier food option! Walk to visit friends or neighbors. Like to golf? Walk instead of renting the cart. Read/watch TV on a treadmill (or stationary bike). Any other ideas you can think of?
Why is it so important to stay hydrated? Whether you‚Äôre a serious athlete or a recreational exerciser, it‚Äôs important to make sure you get the right amount of water before, during, and after exercise. All athletes need to drink extra fluids to replace body water lost during exercise (e.g. sweat). When it\'s warm, your body perspires more to help you cool down. And depending on the temperature, humidity, and the nature of your activity, you might not even realize how much you are perspiring. Don\'t rely on thirst alone to tell you how much you need to drink. To keep those muscles working and avoid fatigue; it\'s extremely important to drink plenty of liquids before, during, and after the activity. How much water should I drink while exercising? There are no exact rules for how much water to drink while exercising because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising. As a general rule, to maintain adequate hydration, drink fluids pre, during and post game, Drink about 250 -300 ml of fluid two hours before the activity. That helps make sure you are well-hydrated before you ever go outdoors. Then, during the activity, try to drink 150-200 ml every 15-20 minutes to keep your muscles well-hydrated. If you are planning an hour-long walk or gym workout, fill a water bottle with about 500 ml and take it with you. What about sports drinks? For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time. Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the Nutrition Facts Label. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet. What are the signs of dehydration? Dehydration happens when you lose more fluid than you drink. When your body doesn‚Äôt have enough water, it can‚Äôt work properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following: Muscles cramps Headaches Fatigue Reduced mental function & concentration Reduced balance Fast heartbeat In case of any such symptoms get medical attention immediately. What is heat illness? Heat illness or heat-related illness is a spectrum of disorders due to environmental exposure to heat. It includes minor conditions such asheat cramps, heat syncope, and heat exhaustion as well as the more severe condition known as heat stroke. Heat illness can occur when the body is dehydrated and can‚Äôt cool itself effectively during exercise in hot or humid weather. Symptoms of health illness - Confusion Dark-colored urine (a sign of dehydration) Dizziness Fainting Fatigue Headache Muscle or abdominal cramps Nausea, vomiting, or diarrhea How much water is too much? This depends on your body weight and the kind of activity you are doing. Talk to your Nutritionist if you have questions about the right amount of water to drink while exercising.