In Health Tips On 15 December 2015
Choosing the best time to eat meals has many benefits. One of them is more energy. Skipping meals or eating meals on a random schedule can drain your body of energy. Eating five small meals a day is better than eating three big meals, because the smaller meals are easier to digest, and your blood sugar will stay more constant through out the day. This will help prevent fatigue, heartburn and spikes in blood sugar levels. Eating smaller meal is also great for weight management and energy endurance. You should also drink six to eight cups of fresh filtered water to prevent dehydration. Breakfast: Best time to eat Around 8:00 A.M. Eat Breakfast Within 1-2 Hours After Waking: When taken literally, breakfast is exactly what it says it is -breaking a fast. To optimise metabolism, we need to eat breakfast as early as possible and waiting until 9 or 10am is too late in the day. Breakfast is very important for replenishing your blood sugar levels after 6-8 hours of sleep. This will help keep your blood sugar level balanced, giving you more energy endurance. Eat foods that are high in complex carbohydrates, such as oatmeal, nuts, whole grain cereal, brown rice, fruits and vegetables. If you regularly find yourself skipping breakfast, keep a supply of hard boiled eggs, tins of baked beans or Greek yoghurt on hand to grab as you leave the house. \\ If you love your coffee, enjoying it with breakfast is best for both your digestion and your metabolism. Lunch: Best time to eat Around 12:00 P.M. to 1:00 P.M. (don\'t eat after 3 pm) You should eat lunch within 3-4 hours after breakfast. However, remember that breakfast should be your biggest meal of the day, so you will want to make sure you are not indulging too much during the afternoon. Skipping lunch will drain your body of energy. Eating during lunch will supply your body with enough energy to propel you through the busiest time of the day. Lunch is next and this is the time things start to go pear-shaped nutritionally. Remember the rules of optimal metabolism and that it is better to consume the bulk of your calories during the first half of the day. This means that 2 or 3pm is too late to eat lunch. Instead aim to enjoy your lunch, sitting down but away from your desk by 1pm. Eat a meal balanced with protein, complex carbohydrates, healthy fats (unprocessed fat free of synthetic chemicals) and fiber. These essential nutrients are packed with energy, giving you enough energy for the next four to five hours. Late afternoon snacks: Best time to eat Around 3:00 P.M. to 4:00P.M. Late afternoon snack should not be as big as a regular meal but big enough to satisfy your hunger. Fruit salad, smoothies, nuts, healthy meal replacement bars, fruit yogurt and vegetable soup are great examples for late afternoon snacks. One of the best places to purchase healthy meal replacement bars, nuts and snacks is at this online store. Fruits and vegetables are full of essential vitamins and minerals, and are low in calories, making them great for weight loss. The bad thing about low calorie food is that it may not satisfy your hunger for long. However, this is a late afternoon snack so low calorie food is perfect for this situation. Dinner: Best time to eat Around 6:00 P.M.-7:00 P.M. Dinner should be eaten within 2-3 hours after late afternoon snacks. Eating dinner late is one of biggest dietary mistakes we make. A simple trick to help manage this is to keep your dinner lighter, the later you find yourself eating it. Unless you are exercising for more than an hour each day, you are unlikely to need large volumes of energy dense rice and pastas at night, so keep it light with grills, vegetables and salads. If you find yourself routinely eating after 8pm, you may be better to have a light dinner of soup or salad and enjoy your heavier, main meal at lunchtime. Dinner food should be balanced with protein, complex carbohydrates and healthy fats. Brown rice, nuts and food high in essential fatty acids are great examples. For desserts, eat fruits and vegetables to replenish your body with essential vitamins, minerals and fiber. Late night snack: Perfect time to eat Around 9:00 P.M. or an hour before bed Late night snacks should be low in calories and high in nutrients. Fresh fruits and vegetables, and organic yogurt are good examples of late night snacks. For drinks, avoid coffee and energy drinks, instead drink a glass of fresh filtered water or organic juice. Enjoy your meal with healthy food & right time to eat
In Health Tips On 12 December 2015
Choose your white foods carefully Avoid white rice, bread, pasta. These refined foods promote weight gain as they are digested quickly and cause your blood-sugar and insulin levels to spike. Making the switch to wholesome wholegrain varieties will help you maintain a healthy weight and keep you full for longer, as they are rich in fibre and help keep your blood-sugar levels balanced. Includes wholegrain choices like whole oats, quinoa, brown rice, daliya, buckwheat, wholegrain pasta and grainy breads add in your main meal. Drink 2-3 litres of water a day We often forget to keep our water intake up during winter, yet it is important to drink plenty of water all year round for good health.Don\'t forget airconditioning and heaters can be very dehydrating. Try to drink at least two litres a day. Herbal teas count too. There are many wonderful health-promoting teas to choose from such as ginger (great for improving circulation), green (a powerful antioxidant and can help promote weight loss), and chamomile (helps calm your nerves). Eat protein with every meal One of the best ways to maintain a healthy weight is to eat good-quality, low-fat protein at each meal. Protein foods have a low GI and help to stabilise blood-sugar levels, which in turn will help curb sugar cravings and prevent you snacking on sugary carbohydrate foods. A good guide is to keep protein servings to the size and thickness of your palm. Some healthy protein choices include nuts, seeds, legumes (and legume-based foods such as hummus), egg white, fish, lean meat, chicken, low-fat dairy and soy products. Protein foods also help to create a feeling of fullness, preventing you from overeating. Fill half your plate with fruit and veg salad At least half of your diet should be made up of fresh fruit and vegetables (including legumes). Fruit and vegetables are an excellent source of important vitamins and minerals including vitamins A and C, folate, iron and calcium. Purple, red and orange varieties are particularly high in potent health-promoting antioxidants. However, if you are watching your waistline, don\'t overdo higher-GI vegies such as potato, sweet potato and pumpkin. Aim to have about three pieces of fruit a day. Try adding fruit to your porridge, and make stewed fruit to have with muesli or natural yoghurt in the morning. Start your dinner with soup Have a small bowl of low-calorie mix veg soup before your main meal to help manage your weight. Doing this is not only a great way to increase your vegetable intake, it can help reduce the amount of food and calories you consume in a meal. To save time, make a healthy vegetable-based soup at the beginning of the week and freeze portions. Don\'t forget to add immune-boosting ingredients such as garlic, ginger, onion and miso to help protect yourself from colds and flu.
In Health Tips On 14 November 2015
Hi, 14th November is celebrated as World Diabetes day, and on this ocassion I would like to share with you some tips to control Diabetes through a Healthy diet. Diabetes management involves healthy eating, regular physical activity and weight management. Healthy eating means lots of high-fibre carbohydrate foods (wholegrain breads and cereals), vegetables, legumes (beans and lentils), fruit, unsaturated (healthy) fats, lean protein and low-fat dairy but less saturated (unhealthy) fat. The glycaemic index (GI) can be helpful in blood glucose management. Follow this simple healthy tips if you have diabetes: 1.Control your weight: Extra fat can make your body resistant to the action of insulin. Losing weight improves insulin’s activity, which reduces blood-glucose levels. 2.Exercise regularly: Physical activity improves the body’s response to insulin and helps lower blood-glucose levels. Aim to fit in 30 minutes of moderate activity—such as brisk walking—nearly every day. 3.Choose whole grains: Selecting whole grains, such as whole-wheat roti or breads, pastas, barley, corn and oats, over refined ones can help improve insulin sensitivity. Whole grains will help you meet your recommended daily intake for fiber (25 grams); they also provide more vitamins, minerals and other health-promoting nutrients than refined grains. 4. Don’t skip your meals: Research suggests that eating breakfast increases insulin effectiveness in lowering blood-glucose levels, and eating regularly spaced meals also has a beneficial effect on insulin response.Patients with diabetes should not skip meals, particularly if they are taking insulin. Skipping meals can upset the balance between food intake and insulin and also can lead to low blood sugar and even weight gain if the patient eats extra food to offset hunger and low blood sugar levels. 5. Use good fats: Season dishes with moderate amounts of olive oil and the other “good fats” that make food tastier and more satisfying. At the same time, keep a watchful eye on saturated fat and trans fats. Limit saturated fats to less than 7 percent and trans fats to less than 1 percent of total calories; restrict cholesterol intake to less than 200 mg/day. Do this by limiting fatty meat and full-fat dairy products (which supply saturated fats and cholesterol) and processed foods (which tend to be packed with partially hydrogenated oils, a.k.a. trans fats). 6.Choose foods low on the glycemic index: The glycemic index (GI) is a system of ranking foods that contain equal amounts of carbohydrates according to how much they raise blood-glucose levels. (The lower the GI number, the less the food boosts your blood sugar and the more diabetic-diet-friendly it is.) The GI is somewhat confusing and even a little controversial. But, in general, it does lead you to healthy foods. For example, vegetables, whole grains, beans and high-fiber foods tend to fall lower on the glycemic scale, while processed and refined foods and sweets are higher up. Our Diet Plan will help you contol your diabetes as well as reduces your medication doses Dietitian Dr. Nitisha can help you put together a diet based on your health goals, tastes and lifestyle and can provide valuable information on how to change your eating habits. Recommended foods Make your calories count with these nutritious foods: Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products. Fiber-rich foods. Dietary fiber includes all parts of plant foods that your body can\'t digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran. Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. However, avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel. Good fats. Foods containing monounsaturated and polyunsaturated fats — such as avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils — can help lower your cholesterol levels. Eat them sparingly, however, as all fats are high in calories. Foods to avoid Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet. Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats. Get no more than 7 percent of your daily calories from saturated fat. Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines and should be avoided completely. Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, shellfish, liver, and other organ meats. Aim for no more than 300 milligrams (mg) of cholesterol a day. Sodium. Aim for less than 2,300 mg of sodium a day.
In Health Tips On 12 October 2015
NAVRATRI SPECIAL: Looking for healthy eating options? Want to shed a couple of kilos? Wish to cleanse and detoxify your body and mind? The festivities of Navratri begin shortly. Along with the fun and frolic of garba, it also brings along the nine-day fasting routine. In order to maintain good health, it is imperative that you follow a healthy diet and fast in a safe manner. Is fasting healthy? Many may wonder if going on a nine-day fast is indeed healthy for our bodies. Yes, it is an extremely healthy practice as long as you do not starve yourself. Fasting helps you cleanse and detoxify your body and mind. All you need to do is fast in the correct manner by eating small meals frequently and select healthy eating options. Bad effects of not fasting properly: Many people who fast also go to play garba or dandiya in the evenings. Since this requires stamina and energy, it is vital that you fast in a proper manner in order to enjoy the festivities and not strain your body\'s health. Some of the ill-effects of not fasting properly are: Weakness and fatigue Fainting due to drop in blood sugar level Unable to sleep properly Lack of stamina Tiredness Who should avoid fasting? I suggest diabetics and pregnant woman avoid this fast as it can cause a drop in the blood sugar levels which is not conducive in both the cases. Tips to follow to make fasting healthier - 1. Eat small meals and do not starve yourself. This will help maintain blood glucose levels and prevent you from feeling low. 2. Keep yourself hydrated. Drink lots of water and fluids like coconut water, lemon water, green tea and buttermilk. 3. Combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also try to bake, roast or grill vegetables instead of deep-frying them. 4. Amaranth is the best protein source you can include during fasting. Make amaranth porridge with milk or cook it as namkeen dalia with lots of vegetables. 5. Kuttu is a brilliant combination of carbohydrates (70-75%) and protein(20-25%). Use it to make chapatti instead of gorging on puris. 6. Samak rice are extremely easy to digest and can be consumed in any kind of quantity. 7. Curb those evil sugar cravings by eating a lot of fruits raita, dates, apple kheer, samakrice kheer. 8. Try and adopt healthy snacking and don\'t binge on namkeens packets as they are high in salt and fat content. 9. Instead, opt for roasted makhana, mix of nuts (almonds/raisins/walnut)/ baked chips, roasted peanuts, etc.) 10. Substitute sugar with jaggery or honey. 11. Use skimmed milk instead of full cream milk.
In Health Tips On 22 September 2015
The number of children who are obese or overweight is growing at an alarming rate. Extra pounds put kids at risk of serious health problems, including diabetes, heart disease, and asthma. Childhood obesity also takes an emotional toll. Overweight children are frequently teased and excluded from team activities, which can lead to low self-esteem, negative body image, and depression. However, with the right support, encouragement, and positive role modeling, you can help your child reach and maintain a healthy weight. Causes of Obesity in Child Understanding how children become obese or overweight in the first place is an important step toward breaking the cycle. Most cases of childhood obesity are caused by eating too much and exercising too little. Children need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, the result is weight gain. Many factors contribute to this growing imbalance between calories in and calories out: Busy families are cooking less and eating out more. Easy access to cheap, high-calorie fast food and junk food. Food portions are bigger than they used to be, both in restaurants and at home. Kids are consuming a huge amount of sugar in sweetened drinks and hidden in an array of foods. Kids spend less time actively playing outside, and more time watching TV, playing video games, and sitting at the computer. Many schools are eliminating or cutting back their physical education programs. The right ways you can help your child maintain a healthy weigh- . Be a good role model . Encourage 60 minutes of physical activity a day . Keep to child-size portions . Eat healthy meals, drinks and snacks . Less screen time and more sleep! Encourage healthy eating habits- Eat the rainbow:Serve and encourage consumption of a wide variety of fruits and vegetables. This should include red (beets, tomatoes), orange (carrots, squash), yellow (potatoes, bananas), green (lettuce, broccoli) and so on—just like eating a rainbow. Make breakfast a priority: Children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. It’s important to focus on healthy choices, though, like oatmeal, fresh fruit, whole grain cereal high in fiber and low in sugar, and low-fat milk instead of sugary cereals, donuts, or toaster pastries. Cut back on fat: Your child does need some fat to maintain good health, but these fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils. Cut way back on fast food, junk food, and sweets. Look for hidden sugar: Reducing the amount of candy and desserts you and your child eat is only part of the battle since sugar is also hidden in foods as diverse as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. Your body gets all it needs from sugar naturally occurring in food—so anything added amounts to nothing but a lot of empty calories. Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Schedule regular meal times: The majority of children like routine. If your kids know they will only get food at certain times, they will be more likely to eat what they get when they get it. Limit dining out: If you must eat out, avoid fast food if you can and make the healthy choices you are trying to make at home.
In Health Tips On 04 September 2015
If you’re looking to lose a little weight, then you’ll also need to learn some ways to say no to sugar in your life sweet pea! Although sugar sends a rush of happiness to your brain, let me fill you in on the downside. Aside from it spiking your blood sugar, and leading to a crash, it also makes you develop a dependency on a brain chemical you might not have even heard of. When you eat fat and sugar, in any form, a certain amount of the chemical dopamine is sent to your brain. Typical foods that induce this chemical are fast food, junk food, chocolate, coffee and sugar, in any form. Dopamine sends that rush of sensation all throughout your body, and you just feel on top of the world, calm, collected and satisfied, but there\'s a catch. Drugs also send a rush of dopamine throughout your body as well, which makes certain foods addicting, just like drugs are. Over time, your body becomes dopamine dependent, so you need more and more to get that sense of satisfaction. Of course, things like coffee, dark chocolate, and healthy fats and sugars from nuts, fruit, etc. will offer much less dopamine than processed foods like junk food, fast food, and sugar. Sugar is actually the most dopamine- enhancing food of all, which makes it the most addictive. It’s the reason #people just can’t say no to sugar. Yet, sugar contributes to weight gain, diabetes, heart disease, cancer and more. It also can cause depression from the constant up and downs of your mood. To avoid this nightmare.
In Health Tips On 20 August 2015
It is known that alcohol in excess is not good even for a normal person, although it is the most abused common drug. It may lower the blood glucose below certain critical normal limits and result i hypoglycemia. Alcohol should never be taken with some antidiabetic drugs as it may make the diabetic very ill. Diabetics on continuous consumption of alcohol are likely to develop peripheral neuopathy. Alcohol provides empty calories as it doesn\'t contain proteins or fat. The extra calories may make a diabetic overweight or obese. Further, alcohol stimulates the appetite and dietary regulations are generally not complied with. When a diabetic can not avoid alcohol, he may only take a small quantity just before or along with food, provided his diabetes is under control.
In Health Tips On 20 August 2015
Healthy eating is not about strict dietary limitations, staying unrealistically thin or depriving of yourself of the foods you love; rather, its about feeling great; having more energy, improving your outlook, and stablizing your mood. We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Make breakfast the largest (you should eat breakfast because a good and healthy nutritious meal in the morning can help your body prepare for the day to come, and lower your risk of heart diseases, diabetes and obesity) and dinner the lightest meal of the day and try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.) Be a nibbler, not gourmet. Eat your salad before you eat the meal. Don\'t starve yourself and overeat subsequently. Before cooking, remove all fat from meats and also skin from chicken Avoid purchasing minced meat, the butcher finds it more profitable to sell this with out removing fat surrounding the flesh portion. Do not sieve wheat and millet flour as it reduces the nutrients and fibre. Repeated heating of oils should be avoided. Use a scrubber and not a peeler for removing the skin of vegetables. Avoid deep frying and prefer steamed foods. Use non-stick pans and vessels to cut down the use of cooking oil. Fast foods and canned foods are costly, both of your pocket and your heart. Don\'t overuse salt. Dine atleast two hours before you go to bed. Yellow, orange and green vegetables and fruits add life to your heart. Remember that heat, light and air are enemies of anti-oxidant vitamins. Don\'t cut vegetables and expose them to the for long periods. pressure cook the vegetables. As age advances, eat less, exercise more.
In Health Tips On 08 December 2014
Some important tips for prevention of heart disease Calories should be sufficient to maintain appropriate body weight according to your height. A Cholesterol free diet is very helpful, it should not exceed 300mg/day in your diet. Total fat intake should be between 15-30% of total calories and saturated fat should be less than 10% of total calories; polyunsaturated fat should not exceed 8% of total calories. P/S ratio should be between 0.8-1.0 Linoleic acid should range between 3-7% of calories. Alpha-linolenic acid should not be less than 1% of calories Protein should provide around 10-15% of calories. Carohydrates should constitute 55-65% of calories with emphasis on complex carbohydrates such as whole cereals, grains, sprouts,more fruits and vegetables-salad. Sugars should be less than 10% of total calories and should be kept to a minimum. Salt intake should be between 5-7g/d. Dietary fibre should be around 40g/d. we should include maximum variety of healthy foods in our diet to provide the necessary carbohydrates, proteins, fats, vitamins, minerals and fibre.