Blog | Category | Human nutrition
  • Top 6 super foods for 2016

    In Health Tips On 05 March 2016

    With the beginning of 2016, its time to be trending with the new ‘in foods’ of this year! Last year people were either ‘strictly vegetarians’ (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’s 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 – the healthy kind of finger food!​ ​ ​ Green Tea -  Oh where do I start! It helps in weight loss, its good for your hair and skin, it’s 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’d trick my child into eating 10 of them just for to get some sprouts in my kids system! They’re 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 – goodbye flu! They can be added to salads, sandwiches, soups or even snuck into pasta’s and stuffed chickens. Sprouts have more volume and few calories so they do help in your weight loss process. ​ Smoothies - They’re a great source of calcium, they’re 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’s 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 – 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. ​ ​ Pancakes - Pancakes are honestly under rated items on any menu. They could range from gym-fit-healthy to heavenly-chocolate-overdose. They’re the perfect breakfast – topped with maple syrup or maybe made with a banana filling. Have you ever had ham and cheese pancakes? They’re to die for. Pancake desserts going from healthy with fruit to topped with Belgium chocolate mousse – each bite is better than the other! And the best part is they’re 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 protected] or call at 9535271586/08049538592.

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  • 200 Calories

    In Health Tips On 05 March 2016

    200 calories?? Doesn’t 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’t 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 ‘healthy’ food.  So let’s take a look at some pictures of food depicting 200 calories to figure out how much is too much. ​ 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 – 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 – the best sin. French fries – an even deadlier sin! But be careful not to order a large amount, stick to a small portion for a quick snack.  Now don’t look at the brownies ad get too excited, you’re allowed only one such piece because that’s 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 – 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 – now that’s a great way to feel full and be healthy! Black coffee makes up for barely 10 calories, if you have I with sugar that’ll be around 30-40 calories. This means you’re allowed 5-8 cups a day (it’s safe to assume you will become a night owl after such consumption). If you like your coffee with milk and sugar, that’s almost 100 calories so you’re allowed 2 cups of that.  Well now you know what 200 calories look like, in some cases it’s barely a mouthful while its more than a yummy meal in others. Another great way to make sure you’re 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’s 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 protected] or call at 9535271586/08049538592.

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  • 10 easy tips to boost immunity

    In Health Tips On 05 March 2016

    ​ Overall your immune system does a very good job of keeping you healthy and well, but you’ve got to do your bit to keep it at it’s 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 â€“ As per research, your immunity system only produces half the amount of antibodies than it usually would when you haven’t 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.​   2. Stress is never good – Everyones got problems in life – home, family, financial, but they should be avoided as much as possible. When you stress, your body produces ‘stress hormones’ which suppress the working of your immunity system. Join a meditation class but don’t let the stress get to your body. ​ ​ 3. Kale is the new spinach – 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’t be a couch potato â€“ Exercising, which could also be a 20 minute walk, will really stimulate the lymphatic system, increase oxygenation and increase the production of leukocytes – a cell which helps fight infection. You’re going to be living healthy and helping your immunity! Win-win situation. 5. Mashrooms are good – Eat mushrooms! Medicinal and Japanese mushrooms are filled with antioxidants and immunity boosters. There’s a wide variety so try a new one every time! 6. Avoid sweeteners and sugar â€“ Consuming 75 grams of sugar will reduce the ability of the WBC’s to overpower and destroy the bacteria. Opt for fresh fruits and flavored tea’s to complete your sugar cravings. 7. BMI matters – Shape and size really doesn’t 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 â€“ Sounds like such a cliche but they’re really important. Each vitamin has a different property to boost ones immunity. ​ 9. Say bye to cigarettes and alcohol â€“ 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’s almost like causing intentional bacteria in your body! 10. Live,love,laugh â€“ Well the key word here is laugh. By laughing, you’re automatically distressing while also unintentionally allowing your body to produce more WBC’s. Watch a good comedy and let the magic begin.​ In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to [email protected] or call at 9535271586/08049538592.

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  • Staying fit with a busy schedule

    In Health Tips On 05 March 2016

    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 – 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’s 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’t 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’s always better to choose something over nothing! You really don’t 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 – it raises the heart rate and strengthens the muscles – win win situation! ​ ​ USE VARIOUS METHODS TO EXERCISE Consistency is essential. You can’t work out for 2 days and expect to see results on the third day! No matter how busy your day might be, it’s 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! ​ 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’s all about forming that mindset.  Like they say, where there’s a will there’s a way. In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to [email protected] or call on 9535271586/08049538592.

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  • Maida (White Flour) – Is it really good for our health?

    In Diet Tips On 08 September 2016

    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.  

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  • Is too much Protein good or bad for you

    In Health Tips On 27 September 2016

    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 protected]

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  • Extra Virgin Olive Oil: Why is it the Best Cooking Oil?

    In Diet Tips On 06 October 2016

    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 [email protected] OR call us at 080 6741 7780 (Dial Extension: 778)

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  • Are you Vitamin D deficient?

    In Diet Tips On 13 October 2016

    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.

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  • 5 White Poisons That We Eat Unknowingly

    In Diet Tips On 27 December 2016

    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 protected] or call on 080 6741 7780 (Dial Extension: 778).

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  • Let's Take Resolution for Healthy Lifestyle

    In Health Tips On 29 January 2017

    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 protected] OR call on 080 6741 7780 (Dial Extension: 778)

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  • Caffeine. Is it Banned for Athletes?

    In Human Nutrition On 10 July 2017

    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 [email protected] or call on 080 6741 7780 (Dial Extension: 778).

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  • Special Needs for Sportswomen

    In Diet Tips On 16 September 2017

    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 protected] or call on  91 7829999400.

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Silky Mahajan

Dietitian in Bangalore , India 

An author of 'Nutrition for Sportspersons' book (published by Department of Youth Empowerment & Sports, Government of Karnataka), Silky Mahajan is a highly acclaimed name in the list of top Nutritionists in India. She is the Founder & Nutrition Expert at Foods & Nutrition Clinic, Bangalore. An award-winning nutritionist, she changes the way you eat forever with her acute understanding of nutrition and its significance in the diet. She has a Masters degree in Foods & Nutrition from Panjab University, Chandigarh. Also, she is Certified Sports Nutritionist from International Sports Science Association, USA. Silky also got trained in the field of Nutrition from Post Graduate Institute of Medical Sciences and Research, Chandigarh and Fortis Escort Hospital. She is holding Certified Diabetes Educator certification from International Hope Health Academy (IDEEL) in order to have the vast knowledge of Diabetes/Insulin response in athletes. Also, she is an active member of Indian Dietetics Association (IDA). Her profound knowledge in the field of nutrition and dietetics has made her the youngest most Nutritionists in the country. In an extremely short span of time, she has dealt with athletes globally, both elite players who have participated in top International Championships as well as young budding athletes with a promising future. She believes that all the joy of life comes from the right food you eat- in right amounts and, at the right time.  She has acquired wide experience working with Fortis Hospital, Alere Medicals, Sports Academies, and many other reputed MNCs that have led her to become one of the country's pre-eminent nutrition experts working towards proper nutrition therapy for society to lead a healthier lifestyle. She is one of the very few certified sports nutritionists in India offering services to NGOs as well. As a prolific author, Silky Mahajan's columns appear in leading newspapers, sports/fitness magazines, social networking websites, and other online platforms.  She has also participated in many panel discussions on nutrition in FM Radios, corporate houses, sports academies, schools, and colleges. Silky has been practicing Nutrition for more than seven years in the field of sports as well as clinical nutrition. As part of sports nutrition, she covers most sports nutrition sub-specialties like carbohydrate loading, hydration strategy, energy & endurance, muscle building, insulin management, optimize performance and sports nutritional deficiency. As part of clinical nutrition, she covers Human nutrition (Infancy, Childhood, Adolescence, Adulthood & Older Adulthood), Weight Management, Medical Nutrition Therapy (e.g. Diabetes, Hypertension, Eating disorders, Thyroid, PCOS) as well as corporate nutrition classes.