Diet Dr Clinic

We are a professionally managed chain of Weight loss & Wellness clinics in India that specialise in Weight Loss, Clinical Diets and Sports Management. Through our expert guidance and support, we aim to make a positive impact on your weight, health and general well-being.

[dietdrclinic]

Gluten-free food options

Ever wondered if that ice-cold Coco-Cola you were eying up is gluten-free? Ever wanted to know if pizza and pasta are gluten-free? How about your favorite cheeseburger and fries? How about the Vodka and Beer? Whatever it is that you are looking for, we got you covered in this list of gluten-free foods. A gluten-free foods list can be a valuable resource. You have been spending hours and hours navigating stores and restaurants to find gluten-free food options and it may be really challenging at times. Therefore on hand, the gluten-free foods list below might help you know what to look for (and what to look out for) when choosing grains and other foods that may contain gluten. Below are a few things to look out for when you're buying gluten-free foods. 1. Gluten-Free Whole Grains: Oats, Cereals, Bread, and More…

Grains (including bread, pasta, rice, and crackers), specifically whole grains, are an important part of a healthy diet. Whole grains are a good source of healthy carbohydrates, providing energy to get you through the day. Most whole grains are high in fiber, which keeps you full and helps with digestion. Though many grains have gluten, a wide variety is naturally gluten-free.

Naturally Gluten-Free Grains & Starches: Rice Quinoa Millet Oats (use oats labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.) Cassava/Yuca Sorghum Teff Corn Buckwheat Amaranth Potatoes and potato flour

2. Gluten-Free Vegetables & Fruits All fresh, whole vegetables and fruits are naturally gluten-free and important to include in a gluten-free diet. Organic local produce mostly delivers a variety of vitamins, minerals, and antioxidants. However, you need to look out for sneaky gluten once you move out of the produce aisle. Plain fresh and frozen (without sauce) vegetables are all gluten-free, but make sure to double-check ingredient lists on packages to be sure. When buying canned veggies, buy those packed with water or natural juices (typically the healthier option anyway). Here's what to look out for when selecting gluten-free fruit and vegetables.

What to Avoid When Shopping for Fruits and Vegetables: Hydrolyzed wheat protein Modified food starch: Check the label if it does not specify what type of starch is used, and check with the manufacturer, as it may be wheat. Malt: Including malt syrup, malt vinegar, malt extract, malt flavoring Gluten stabilizer Maltodextrin: This is OK when made from corn, potato, or rice starch. If it is made from wheat, it will be labeled: you may have a reaction, though many claim the gluten is destroyed in processing.

Safe Ingredients: Corn-starch Potato starch/potato starch flour Distilled vinegar Mono- and diglycerides Oat gum Citric acid, lactic acid, and malic acid

3. Gluten-Free Proteins Most protein sources-both animal and vegetable proteins-are naturally gluten-free. You may use the below list to help you decide which proteins can fit into a gluten-free diet. Naturally Gluten-Free Proteins: Red meat: Fresh beef, pork, lamb, goat, bison, duck, etc. (Avoid marinades as if gluten is added it might sneak into your meat) Poultry: Fresh chicken and turkey (Check if any marination is added) Seafood: Fresh fish, scallops, lobster, clams and more are all naturally gluten-free. (Check if any marination is added) Tofu: It's made from soy, which is gluten-free, but check for any additional ingredients with gluten. Beans Nuts and seeds

Proteins That Need a Second Look: Processed meats: Including hot dogs, pepperoni, sausage, etc. These may have gluten added, so be sure to check the ingredient list and avoid those with wheat gluten, wheat starch, or wheat dextrin. Cold cuts: Cross-contamination can also happen at the deli on the meat slicer. Cold cuts may have gluten-containing ingredients added Ground meat: Ground beef or ground turkey can have gluten added in as filler. Be sure to check the ingredients carefully. Veggie burgers and other meat substitutes: Some flavors and brands are made with ingredients that contain gluten-check the labels.

4. Gluten-Free Sauces, Spices, and Condiments In many common condiments, gluten-containing ingredients can be used as thickeners, stabilizers, or flavor enhancers. Wheat flour is a common thickener in many sauces and marinades, which means they contain gluten. Look out for cross-contamination once these items are in your home. For example, a knife that spreads mustard on wheat bread shouldn't be dipped back into the mustard jar if you want it to stay gluten-free.

Sauces, Spices, and Condiments That Are Usually Safe: Mustard: Some specialty or flavored mustards may contain gluten so always check the ingredients. Mayonnaise: Check the ingredients to be sure though typically not made with gluten. Dry spices: Single-ingredient herbs and spices (think dried basil, garlic powder, chili powder) do not contain gluten, though because of cross-contamination concerns it's best to look for specifically labeled gluten-free spices or check with the manufacturer.

Sauces, Spices, and Condiments That Need a Second Look: Ketchup and Worcestershire sauce: Both condiments can be made using malt vinegar, which is not gluten-free. Double-check the ingredients. Barbecue sauce: Avoid BBQ sauces made with barley-based beer, soy sauce, malt vinegar, and barley malt flour as these typically contain gluten. Soy sauce: Soy sauce is traditionally made with wheat, so it usually is not gluten-free unless otherwise marked. Malt vinegar: Malt vinegar is mostly found in some salad dressings and sauces and it's not gluten-free. However, white vinegar, distilled vinegar, and apple cider vinegar are all gluten-free.

5. Gluten-Free Desserts & Sweets Many sweets and desserts are made with wheat flour or other ingredients with gluten. Be mindful that gluten-free sweets are not necessarily healthier for you than regular treats but they might prevent a bad reaction if you are sensitive to gluten.

Sweets That Are Usually Safe: Chocolate: Chocolate does not naturally contain gluten. There is also a risk of cross-contamination, so it's best to check the label on the chocolate. Hard candy and gummies: Candies don’t usually contain gluten; avoid those listing "wheat flour" as an ingredient. Ice cream, sherbet, gelato, frozen yogurt: These treats are generally gluten-free, but steer clear of those with pretzels, cookie dough, graham crackers, brownie bites, and other gluten-containing add-ins. Sweets to Avoid: Grain-based desserts: Cookies, cakes, brownies, pies, doughnuts, pastries, cheesecake, etc. are almost always made with gluten unless marked "gluten-free." Licorice: Sweet candy may be made with wheat flour and therefore is not gluten-free unless otherwise noted on the packaging. Barley malt: Avoid sweets made with this ingredient, which is used to sweeten some candies and chocolates.

6. Gluten-Free Drinks and Beverages Water, of course, is naturally gluten-free and is your best healthy way to stay hydrated. For all prepared beverages, be sure to check the ingredients, as variations and blends may contain gluten.

Drinks and Beverages That Are Usually Safe: • Coffee and tea: These beverages are both naturally gluten-free, but if you're sensitive to gluten it's best to check and make sure there was no cross-contamination with your coffee beans or tea leaves or added ingredients in blended beverages. • Juices, sodas, and sports drinks: Check the label to be safe, but these generally won't have added gluten-containing ingredients

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8 ways to reduce bad cholesterol

Have you ever wondered how much cholesterol does the fat in your mayonnaise or thousand island dressing has? There is no doubt that we do have the liberty to choose our condiments along with our favorite sub-sandwich or salad. Thanks to the food cravings in us and the creamy texture of the dips and dressings, it even makes us crave for it more.Not thinking about the fat content, we tend to have it in excess. But do you know that the mayonnaise that we tempt for with our french fries or snacks mostly oil? It is a high-fat and calorie-dense condiment with 42mg of cholesterol per 100gms whereas a thousand island dressing has 26mg of cholesterol per 100gms. On the contrary, there is absolutely no harm to have a dip or a dressing that does include a small amount of fat. The reason is that our body does need a small amount of blood cholesterol. We need to take care that the sources of the fat must be good and should be within the dietary allowance. The body then uses this cholesterol to build the structure of cell membranes, and make hormones like estrogen, testosterone, and adrenal hormones. It helps your metabolism work efficiently. A classic example is that cholesterol is essential for your body to produce vitamin D. But if you do have high LDL levels, this cholesterol is then a silent killer. People with high cholesterol visit their doctor for drugs to lower cholesterol. There is no doubt that it does work but the problem is both the short-term and long-term side effects. The most dangerous side effect of prescription drugs to lower cholesterol is not getting cholesterol under control. The problem is that a daily pill only addresses one small part of the cholesterol problem. High cholesterol can then lead to numerous conditions of the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke, or heart attack. If you have high cholesterol, your doctor may prescribe medications or lifestyle changes. No doubt you might be asked to lose weight, increase your physical activity, quit smoking, and eat healthily but the million-dollar question here is which foods to eat so that you have a standard range of cholesterol? By eating some healthy foods given below, you can not only change your cholesterol readings to naturally healthy cholesterol levels but also improve your overall health:  Wholegrains and fiber-rich foods- Whole-grain foods are healthy because they contain fiber. Fiber, also found in oats and psyllium husk causes food to stay in your stomach longer, so you feel full and your blood sugar doesn’t go up as quickly after you eat. Fiber also helps reduce the risk of heart disease and diabetes, and controls blood sugar and blood cholesterol.  Antioxidants - Antioxidants provide several heart-protecting benefits, including reducing low-density lipoprotein (LDL, or "bad") cholesterol. Green tea can help lower cholesterol. Thanks to the antioxidant activity of ‘catechins’.  Nuts and seeds – Include healthy nuts in your diet like walnuts and almonds. Sprinkle healthy seeds like chia seeds and flax seeds on your salads or add them to your smoothies or homemade chutneys.  Good fats–Instead of buying high-fat butter from the outside, you can try making a batch of healthy nut butter at home and include it in your breakfast or evening snack. Have fatty and oily fish like salmon, mackerel, and anchovies in your Caesar salad. The idea is to include good fats. Avoid trans fats and processed foods.

 Go green and have more plant sources of protein: Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making your body excrete more cholesterol. Some of the superfoods are:  Spinach: This leafy green contains a large amount of lutein, a pigment found in vegetables that have been shown to protect the arteries from cholesterol accumulation. It’s recommended that you try to get at least half a cup of lutein-containing foods every day. An easy way to get there: Add half a cup of spinach to your smoothie.  Kale: Cardiovascular benefits of kale also extend to its cholesterol-lowering ability. Kale contains a variety of fiber-related nutrients that can bind together with bile acids. When this binding takes place, our blood cholesterol levels go down because our body needs to replace the bile acids that can be obtained from the breakdown of cholesterol. Studies on kale intake show that total blood cholesterol and LDL cholesterol drop with increasing amounts of kale in the diet, while interestingly, blood levels of HDL cholesterol increase. Since higher levels of HDL cholesterol generally improve our cardiovascular health, this increase in HDL is a good thing. A healthy tip: Have steamed or baked Kale for optimum nutrition.  Vegetables–Pectin rich vegetables include okra, eggplants, carrots and potatoes. Of course, vegetables are also important to include in any healthy diet since they’re also rich in fiber and phytonutrients. Some of the versatile vegetables which may lower your cholesterol are:  Cauliflower– have you ever tried a cauliflower crust pizza instead of Maida in your kitchen? You may also have grilled cauliflower steak or soup with some cheese and pepper. Rich in calcium and good for weight loss as well. Besides the yummy taste cauliflower has health benefits too as it is rich in plant sterols, the fat that helps block cholesterol from absorbing in the intestines. It is an excellent source of dietary fiber which was shown in one study to effectively lower levels of bad cholesterol. However, if you have Thyroid do not consume cauliflower, cabbage, and cruciferous vegetables without checking with your doctor.  Pumpkin – Pumpkin soup for dinner? A versatile vegetable, pumpkin’s potassium, and antioxidants can help prevent heart disease – as well as some cancers. Plant sterols in pumpkin seeds can help lower your LDL (bad) cholesterol. So can the omega-3 fatty acids, which help lower triglycerides (blood fats) and blood pressure. Regularly consuming pumpkin seeds can have a powerful positive impact on your cholesterol levels. They contain a compound called phytosterol, which is very effective in lowering LDL-cholesterol levels by blocking the absorption of harmful cholesterol from your diet.  Heart-healthy Oils – Canola, Corn, Olive, peanut, sunflower, and coconut oils contain monounsaturated and polyunsaturated fats that help to lower “bad” LDL cholesterol and raise “good” HDL cholesterol. Especially, Virgin Coconut Oil which is gently processed may not have the harmful effects as highly processed oils. The harsh processing may destroy some of the good essential fatty acids and antioxidants, such as lauric acid, a medium chain fatty acid believed to raise good H.D.L cholesterol. So, if you are going to use coconut oil, make sure you get a virgin or cold-pressed oil. And of course, everything you consume should be in moderation.  Greek yogurt – Research shows that increased consumption of full-fat fermented dairy products is associated with reductions in “bad” LDL cholesterol and blood pressure as well as lower risks of stroke, heart disease, and diabetes.  Sweet Potato – Baked sweet potatoes with a brush of garlic oil and herbs for dinner? Well! The truth is they are not potatoes. They are naturally sweet roots in the morning glory family. Sweet Potatoes earned the name “superfood” because of the number of nutrients they have. Research shows that sweet potatoes can lower your LDL “bad” cholesterol which may lower your odds of heart problems. Did you know that purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing thus helping you to lose weight?  Fruits – Fruits like avocados, apples, and citrus fruits like oranges and bananas can help lower cholesterol.

[dietdrclinic]

Beat PMS through right lifestyle

A group of symptoms that occur in women mostly between ovulation and a period.The cause is yet not fully understood but happens due to changes in hormones during the menstrual cycle.

Symptoms include mood swings, tender breasts, food cravings, fatigue, irritability and depression.

These are normal premenstrual symptoms. But when they disrupt the daily routine of your life, the symptoms are known as of premenstrual syndrome (‘PMS’). PMS can affect your body, moodand how you act and behave nearer or in the days leading up to your menstrual period.

Some women first get PMS in their teens or in their 20s. Others don't get it until their 30s. The symptoms may get worse in your late 30s and 40s as you near perimenopause.

What causes PMS?

PMS is related to hormonal changes that takes placemostly during your menstrual cycle. While the doctors still do not know fullywhy premenstrual symptoms are worse in some women than in other women. They do know the real reason as to why for many women the PMS runs in the entire family.

If you are not getting enough vitamin B6, calcium or magnesium in the foods then you eat can increase your chances of getting PMS. Stress, lack of exercise and too much caffeine or alcohol consumption can make your symptoms worse.

What are the symptoms?

Common physical signs include:

Bloating.

Swollen and tender breasts.

Lack of energy.

Headaches.

Cramps and low back pain.

It is also common to:

Mood swings like being sad, angry, irritable, or anxious.

Be less focused and alert

Have trouble focusing on tasks.

Withdraw from family and friends.

PMS symptoms may be mild or strong. It may also vary from month to month. If the PMS symptoms are severe, the condition is known as “premenstrual dysphoric disorder” (PMDD). But PMDD is rare.

How is PMS treated?

A few lifestyle changes will help you feel better.

Eat a variety of healthy and nutrient dense foods, especially foods rich in calcium. Include whole grains, high protein, antioxidants, low-fat dairy, good fats, coloured fruits and vegetables.

Cut back on caffeine, alcohol, chocolate, and salt.

Regular exercise and the right kind of diet and nutrient dense foods can control bloating, depression, mood swings and irritability associated with PMS. Agarwal recommends minimum of 45 minutes of exercise 3-4 times a week a few dietary changes.Research in studies have found that women who exercise regularly are less likely to suffer menstrual pain, cramps and mood disturbance. We are not certain why exercise is helpful for PMS, but studies demonstrate that exercise can release ‘happy’ hormones such as serotonin and endorphins, which may explain the benefit.

Diet can bring a range of health benefits as well as improving your experience of having periods. A growing body of evidence suggests diets rich in omega-3 fatty acids such as fish, calcium and vitamin D, and low in animal fats, salt and caffeine may reduce the risk of troublesome PMS symptoms. Avoiding salt can help prevent fluid retention, abdominal bloating, breast swelling and pain. High caffeine and alcohol intake can cause irritability, poor sleep and menstrual cramps.

A healthy diet is high in vegetables (five serves daily), fruit (two serves per day), nuts, seeds, fish (up to three servings per week) and other sources of omega-3 foods such as flax or chia seeds, low-fat dairy food, proteins such as legumes and eggs, and a variety of wholegrains such as rice (brown, basmati, doongara), traditional rolled oats, buckwheat flour, wholegrain breads (rye, Essene, spelt, kamut), wholemeal pasta, couscous, millet or amaranth.

Lean meat (red meat or chicken) is an important source of protein, especially for women with heavy periods. Avoid saturated fats such as butter, cream, bacon and potato chips; limit salt, processed, fried foods, alcohol and caffeine. Drink more water and herbal teas such as chamomile.

Increase your intake of calcium-rich foods such as nuts, low-fat dairy products, fish with bones such as salmon and sardines, tofu, broccoli and bok choy.

1. Eat less salt

Try to have homemade meals most of the time and add less salt while preparing food. If you experience bloating, breast sensitivity and swollen hands as part of PMS, then eating less salt can help you. You can add oregano, coriander, mint, basil, paprika and a variety of other herbs and spices to add more flavour to food. It will take time, but you will eventually get used to eating lesser salt.

2. Increase intake of leafy green vegetables

Including a variety of leafy green veggies in diet can help in warding off fatigue associated with PMS. Spinach, kale, broccoli, coriander, mint, lettuce, salad leaves and cabbage are some leafy green veggies which should be a part of your diet. They are beneficial for weight loss and blood pressure regulation as well.

3. Keep yourself well-hydrated

Do not drink water only to quench thirst. One needs to drink water all day to stay well-hydrated. Keep sipping. Do not gulp water. You can reduce intake towards the end of the day preferably. Drinking enough water can help in preventing PMS symptoms like bloating and indigestion. You can flavour water with ginger or coriander seeds or ajwain or fennel seeds for additional flavour and health benefits such as weight loss, etc.Drink enough water and keep yourself well-hydrated to reduce PMS symptoms

4. Eat more calcium

Nuts and nut milk, yogurt, drumstick leaves, sesame seeds, ragi, dairy milk are good quality sources of calcium. Eat them regularly to experience fewer symptoms of PMS.

5. Eat more whole grains

Swap processed foods and refined flour with bajra, jowar, barley, rice or broken wheat. Doing so can help in reducing serotonin, thus resulting fewer mood swings, depression, anxiety or irritability.

6. Eat more iron-rich foods

Eating iron-rich foods can help in combating with blood loss which occurs during periods. So, before your periods, have more pomegranate, spinach, apricot, dates, figs, legumes, eggs, chicken, fish and other iron-rich foods to ease PMS symptoms.Choose a diet of high-fiber, calcium-rich foods and do some physical activity (walk, bike or jog) most days.

[dietdrclinic]

monsoon-how to stay healthy?

There is no doubt monsoon showers come as a relief and are welcome after the scorching summer heat. But the bad news is that it also brings health problems like allergies, infections and indigestion.

High temperature and humidity are ideal conditions for the growth of microorganisms. This can cause diseases such as food poisoning, typhoid, jaundice which are food borne diseases. Also, this season peaks in malaria, dengue due to water stagnation. But there’s no need to panic, small variations in eating habits can keep problems at bay. Diet plays an important role not only in preventing the onset of such diseases but also help in curing the disease. Below are some tips and tricks which can help you keep these infections at bay:

Best foods for the monsoon

Start your day with a warm and nutritious breakfast. A millet porridge made with ghee and some nut butter is a good option. You could also eat warm Indian breakfasts like brown rice poha made with some ghee, sweet potatoes, green peas and lots of Indian spices to fire up the digestive system.

Choose to have good wholesome lunch like dals that are easier to digest, like moong and masoor dal. Adding ginger, garlic, turmeric, coriander, cumin, fennel and asafoetida makes the food flavourful and improves digestion. Combine it with a variety of grains like red rice, black rice, millet or quinoa. Add generous amounts of ghee and a vegetable dish like bhindi which has soluble fibres to help digestion, and you have yourself a winning monsoon lunch!

Avoid heavy dairy which is very heavy to digest during the monsoon. Staying away from milk, ice creams and cheese is the best way to keep yourself at low risk for getting a gut infection. You can have some boiled ginger tea as a digestive support with your meals. Eat lemon, limes, apples, cherries, pomegranate which are more astringent and reduce the monsoon’s impact on your body.

Brew some tea to create the warmth. A good digestive tea can boost your immunity during the monsoon Here is my favourite tea for the monsoon days… Boil some ginger, a tablespoon each of coriander seeds, cumin seeds, fennel seeds and fenugreek seeds in two cups of water. Reduce the quantity to one cup. Strain and consume with your meal.

Nutrients you need to boost your immune system

Protein: Protein is the most important macronutrient in the diet. Apart from the basic function of growth and development in children to the maintenance of wear and tear in elderly, it helps in various functions, from building immunity to building and maintaining muscle mass, fighting infections to prevent as well as recover from illness and wound healing.

Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids that also have immune-modulatory effects. In monsoon where the risk of infection through food and water increases, boosting immunity may help fight these infections to an extent. Omega-3 fatty acids are present in foods like fish, shrimp, oysters, nuts and oilseeds like walnuts, pista, chia seeds, flax seeds, etc.

Vitamin C: Vitamin C is a powerful antioxidant that may help in preventing, treating respiratory and systemic infections.

Do’s this Season:

Eat small frequent meals but keep them light.

Take more of fluids like fresh lime water, coconut water, buttermilk to replenish the salts and electrolytes lost in sweats.

Foods high in protein get spoiled very fast in this weather due to high humidity and temperature. Keep dairy products and non-vegetarian items in proper temperatures. Non-veg items should be kept in frozen temperature, once thawed should not be frozen again.

Build your immunity by eating loads of seasonal fruits and veggies rich in vitamin C to prevent infections. 

Take a lot of good bacteria or probiotics, present in curd, and other fermented foods as it builds the immune response to fighting disease.

Use a lot of Indian herbs like turmeric (haldi), coriander, fenugreek (methi), mustard, asafoetida (hing), ginger, curry leaves and garlic as all these help in boosting immunity. They also help in improving digestion and clear congestion.

Maintain good hygiene by washing hands well before and after eating. Wash after using toilet.

Avoid leaving food outside all day and consuming it at night. Avoid eating leftovers at all. Since your digestion is already weak, it will make it even more sluggish, causing gas, bloating, acidity and indigestion.

Exercise is very important during the monsoon Move your body every day with some form of exercise, as this will help get your lymphatic system moving and make you less prone to infections or microbial attacks. Cold water can be a problem during this season, as it will cause the lymphatic system to get congested, making you more prone to infections. Sipping warm or hot water throughout the day will help circulation, lymphatic movement and elimination, thereby improving digestion. Eat food that is easier on digestion and which are broken down, like soups, stews and curries, rather than cold salads or smoothies. Raw foods are not ideal during the monsoons.

Don’t this season:

Avoid street foods as they may cause stomach infections. Avoid very heavy oily rich food as one is prone to intestinal problems during this season.

Avoid cut fruits and veggies outside as they are the source of infection, instead, go for the whole. Wash them thoroughly in running water or wash with lemon juice or vinegar.

Avoid heavy salty food as it can cause high blood pressure and water retention due to high humidity and excessive sweating.It is best to avoid eating seafood during the monsoons as it is the breeding season for fish.

Eating fried food: While it’s perfectly fine to indulge in fried foods like pakoras occasionally, but you should take care of the proportion you eat because an excess can cause indigestion, diarrhoea and other issues. Also, do not reuse the oil you’ve fried in once because that can be toxic.

Not washing green leafy veggies properly: Green leafy vegetables are the most prone to housing a variety of bacteria and fungi all of which get the most conducive environment to grow in monsoons. Washing these veggies thoroughly and cooking them on high heat is very important.

Eating meat and seafood: The risks of waterborne diseases and food poisoning are also high during monsoon, so that’s another reason to avoid seafood and meat products that could be carriers of infection.

Eating outside: The temperature and moisture levels during monsoon are perfect for bacterial and fungal growth and there’s the added risk of waterborne diseases. So, it’s best to avoid eating out, especially street food, no matter how much you crave it.

Healthy Diet Tips for Rainy Season

Eat Seasonal Fruits:

Fruits like apples, jamuns, litchi, plums, cherries, peaches, papayas, pears and pomegranates are some of the best additions to your diet in rainy season to improve the immune system. Avoid watermelon and muskmelon.

Avoid Salt:

Lower down the salt intake as it causes water retention and high blood pressure which may cause additional problems in the rainy season.

Avoid Watery Foods:

Buttermilk, lassi, rice, watermelon etc. can cause swelling in the body. Avoiding such foods will take care of the water retention.

Garlic: A hint of garlic here and there in your food will help in improving your immune system.

Curd over Milk:

Instead of milk, prefer curd or yogurt as it avoids any possibility of bad bacteria entering the body. Have it only at room temperature to avoid getting cold.

Boil Water:

Prefer only boiled or purified water. Avoid drinking tap water directly.

Bitter is better:

Vegetables like methi and bitter gourd, neem and turmeric as addition to the diet can help in preventing infections.

Oils:

Sesame, peanut, and mustard oil can invite infections thus prefer to use corn oil or light oil.

Avoid Spicy Food:

If you are prone to allergies, avoid spicy food as it increases body temperature and stimulates blood circulation which leads to the faster spread of allergies.

Limit Meat:

If you are a hardcore non-vegetarian, limit meat for a couple of months. Instead of heavy curry dishes of meat prefer soups and stew.

Steam it:

Avoid raw salad and make sure to steam it before eating during the rainy season.

Herbal Warm Water:

Those who suffer from infections and fever during rainy season can find relief with decoction prepared from ingredients like ginger, tulsi, and a dash of medicinal spices like cloves, pepper, cinnamon, cardamom.

Avoid Street-Food:

Pre-cut fruit, fried food, junk food or any street-food should be avoided completely.

I hope in this article all the given diet and nutritional tips along with timely preventive health check-up with your physician will help you to safeguard your health from the common monsoon diseases and enjoy the rainy season to the fullest. Enjoy the rains, have a safe and healthy Monsoon!

[dietdrclinic]

Monsoon- How to stay healthy?

There is no doubt monsoon showers come as a relief and are welcome after the scorching summer heat. But the bad news is that it also brings health problems like allergies, infections and indigestion.

High temperature and humidity are ideal conditions for the growth of microorganisms. This can cause diseases such as food poisoning, typhoid, jaundice which are food borne diseases. Also, this season peaks in malaria, dengue due to water stagnation. But there’s no need to panic, small variations in eating habits can keep problems at bay. Diet plays an important role not only in preventing the onset of such diseases but also help in curing the disease. Below are some tips and tricks which can help you keep these infections at bay:

Best foods for the monsoon

Start your day with a warm and nutritious breakfast. A millet porridge made with ghee and some nut butter is a good option. You could also eat warm Indian breakfasts like brown rice poha made with some ghee, sweet potatoes, green peas and lots of Indian spices to fire up the digestive system.

Choose to have good wholesome lunch like dals that are easier to digest, like moong and masoor dal. Adding ginger, garlic, turmeric, coriander, cumin, fennel and asafoetida makes the food flavourful and improves digestion. Combine it with a variety of grains like red rice, black rice, millet or quinoa. Add generous amounts of ghee and a vegetable dish like bhindi which has soluble fibres to help digestion, and you have yourself a winning monsoon lunch!

Avoid heavy dairy which is very heavy to digest during the monsoon. Staying away from milk, ice creams and cheese is the best way to keep yourself at low risk for getting a gut infection. You can have some boiled ginger tea as a digestive support with your meals. Eat lemon, limes, apples, cherries, pomegranate which are more astringent and reduce the monsoon’s impact on your body.

Brew some tea to create the warmth. A good digestive tea can boost your immunity during the monsoon Here is my favourite tea for the monsoon days… Boil some ginger, a tablespoon each of coriander seeds, cumin seeds, fennel seeds and fenugreek seeds in two cups of water. Reduce the quantity to one cup. Strain and consume with your meal.

Nutrients you need to boost your immune system

Protein: Protein is the most important macronutrient in the diet. Apart from the basic function of growth and development in children to the maintenance of wear and tear in elderly, it helps in various functions, from building immunity to building and maintaining muscle mass, fighting infections to prevent as well as recover from illness and wound healing.

Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids that also have immune-modulatory effects. In monsoon where the risk of infection through food and water increases, boosting immunity may help fight these infections to an extent. Omega-3 fatty acids are present in foods like fish, shrimp, oysters, nuts and oilseeds like walnuts, pista, chia seeds, flax seeds, etc.

Vitamin C: Vitamin C is a powerful antioxidant that may help in preventing, treating respiratory and systemic infections.

Do’s this Season:

Eat small frequent meals but keep them light.

Take more of fluids like fresh lime water, coconut water, buttermilk to replenish the salts and electrolytes lost in sweats.

Foods high in protein get spoiled very fast in this weather due to high humidity and temperature. Keep dairy products and non-vegetarian items in proper temperatures. Non-veg items should be kept in frozen temperature, once thawed should not be frozen again.

Build your immunity by eating loads of seasonal fruits and veggies rich in vitamin C to prevent infections. 

Take a lot of good bacteria or probiotics, present in curd, and other fermented foods as it builds the immune response to fighting disease.

Use a lot of Indian herbs like turmeric (haldi), coriander, fenugreek (methi), mustard, asafoetida (hing), ginger, curry leaves and garlic as all these help in boosting immunity. They also help in improving digestion and clear congestion.

Maintain good hygiene by washing hands well before and after eating. Wash after using toilet.

Avoid leaving food outside all day and consuming it at night. Avoid eating leftovers at all. Since your digestion is already weak, it will make it even more sluggish, causing gas, bloating, acidity and indigestion.

Exercise is very important during the monsoon Move your body every day with some form of exercise, as this will help get your lymphatic system moving and make you less prone to infections or microbial attacks. Cold water can be a problem during this season, as it will cause the lymphatic system to get congested, making you more prone to infections. Sipping warm or hot water throughout the day will help circulation, lymphatic movement and elimination, thereby improving digestion. Eat food that is easier on digestion and which are broken down, like soups, stews and curries, rather than cold salads or smoothies. Raw foods are not ideal during the monsoons.

Don’t this season:

Avoid street foods as they may cause stomach infections. Avoid very heavy oily rich food as one is prone to intestinal problems during this season.

Avoid cut fruits and veggies outside as they are the source of infection, instead, go for the whole. Wash them thoroughly in running water or wash with lemon juice or vinegar.

Avoid heavy salty food as it can cause high blood pressure and water retention due to high humidity and excessive sweating.It is best to avoid eating seafood during the monsoons as it is the breeding season for fish.

Eating fried food: While it’s perfectly fine to indulge in fried foods like pakoras occasionally, but you should take care of the proportion you eat because an excess can cause indigestion, diarrhoea and other issues. Also, do not reuse the oil you’ve fried in once because that can be toxic.

Not washing green leafy veggies properly: Green leafy vegetables are the most prone to housing a variety of bacteria and fungi all of which get the most conducive environment to grow in monsoons. Washing these veggies thoroughly and cooking them on high heat is very important.

Eating meat and seafood: The risks of waterborne diseases and food poisoning are also high during monsoon, so that’s another reason to avoid seafood and meat products that could be carriers of infection.

Eating outside: The temperature and moisture levels during monsoon are perfect for bacterial and fungal growth and there’s the added risk of waterborne diseases. So, it’s best to avoid eating out, especially street food, no matter how much you crave it.

Healthy Diet Tips for Rainy Season

Eat Seasonal Fruits:

Fruits like apples, jamuns, litchi, plums, cherries, peaches, papayas, pears and pomegranates are some of the best additions to your diet in rainy season to improve the immune system. Avoid watermelon and muskmelon.

Avoid Salt:

Lower down the salt intake as it causes water retention and high blood pressure which may cause additional problems in the rainy season.

Avoid Watery Foods:

Buttermilk, lassi, rice, watermelon etc. can cause swelling in the body. Avoiding such foods will take care of the water retention.

Garlic: A hint of garlic here and there in your food will help in improving your immune system.

Curd over Milk:

Instead of milk, prefer curd or yogurt as it avoids any possibility of bad bacteria entering the body. Have it only at room temperature to avoid getting cold.

Boil Water:

Prefer only boiled or purified water. Avoid drinking tap water directly.

Bitter is better:

Vegetables like methi and bitter gourd, neem and turmeric as addition to the diet can help in preventing infections.

Oils:

Sesame, peanut, and mustard oil can invite infections thus prefer to use corn oil or light oil.

Avoid Spicy Food:

If you are prone to allergies, avoid spicy food as it increases body temperature and stimulates blood circulation which leads to the faster spread of allergies.

Limit Meat:

If you are a hardcore non-vegetarian, limit meat for a couple of months. Instead of heavy curry dishes of meat prefer soups and stew.

Steam it:

Avoid raw salad and make sure to steam it before eating during the rainy season.

Herbal Warm Water:

Those who suffer from infections and fever during rainy season can find relief with decoction prepared from ingredients like ginger, tulsi, and a dash of medicinal spices like cloves, pepper, cinnamon, cardamom.

Avoid Street-Food:

Pre-cut fruit, fried food, junk food or any street-food should be avoided completely.

I hope in this article all the given diet and nutritional tips along with timely preventive health check-up with your physician will help you to safeguard your health from the common monsoon diseases and enjoy the rainy season to the fullest. Enjoy the rains, have a safe and healthy Monsoon!

[dietdrclinic]

Sleepless nights? Try these foods and remedies

After a hectic day, you would want to sleep well. To help you have a sound sleep and wake you up fresh, fight insomnia, you may consider adding some of these foods to your dinner menu or having them for a night time snack:

Ø Cheese. Rich in tryptophan. Tryptophan is an amino acid that’s needed to produce the neurotransmitter serotonin, which your body needs in order to feel relaxed and sleepy.

Ø Almonds. These crunchy nuts contain plenty of grog-inducing tryptophan. But that’s not all. Almonds are a good source of both calcium and magnesium, two minerals that experts say are important for achieving quality sleep.

Ø Salmon. If your body has adequate levels of the omega-3 fatty acid a sleep research suggests so that you will snooze better if your body has adequate level of the iega-3 fatty acid. Of course, other omega-3-rich fish like tuna, sardines, or mackerel can get the job done too.

Ø Whole-grain crackers. Carbs cause your body’s blood sugar levels to spike, which appears to play a role in regulating your body’s sleep-wake clock, suggests a recent Japanese study. So, pick a lighter option, like a handful of whole-grain crackers.

Ø Cherries. The only edible source of the sleep hormone melatonin, so consider having a bowlful for dessert. Opt for thawed frozen cherries or a glass of tart cherry juice if they are not in season. Drinking two glasses daily helped people with insomnia sleep for 90 more minutes.

Ø Low-fat milk or a Turmeric Latte. The combo of high protein and low carbs can keep acid reflux at bay. Plus, it’s a good source of calcium, which helps keep your body’s melatonin production in check.

Ø Bananas. Rich in sleep-promoting carbohydrates and tryptophan, but that’s not all, the yellow fruits has almost everything going in them. Bananas also contain potassium and magnesium, which can help promote muscle relaxation.

Steering clear of the wrong edibles and drinkables is equally important. A few to avoid in the name of getting a better night’s rest:

o Coffee and other caffeine-rich stuff. Coffee can stay in your system for as long as six hours—which means that even a late afternoon cup could have an impact on your sleep. If you’re aiming to get to bed by 11, avoid coffee and other high-caffeine things like black tea, cola and dark chocolate after 5 PM.

o Spicy foods. When people who consumed hot condiments (like Tabasco sauce or mustard) before bed took longer to fall asleep and achieved less restful sleep compared to when they skip the stuff.

o Fatty foods. People who eat high-fat fare tend to be more sleep-deprived compared to those who eat less of the stuff. That could be because heavy, greasy food is harder on your digestive system, and is more likely to cause sleep-stealing stomach discomfort.

Make Sleep-Friendly Lifestyle Changes

You are exercising, getting plenty of exposure to natural light and are eating better. It all adds up to good stuff, sleep-wise, but there are another lifestyle changes you could be making to snooze more soundly.

A few to consider:

📷 Powering down in the evening. Make it a point to turn off your devices at least an hour before turning in. The blue light emitted from your smartphone, tablet, or computer is sort of like an electronic version of caffeine: It leaves your brain feeling revved up, rather than relaxed and ready for sleep.

📷 Showering at night instead of in the morning. The heat from a warm, pre-bedtime shower sends the message to your nervous system that it’s time to relax and slow down, encouraging you to feel sleepy. Which seems way more useful at night than first thing when you wake up, right? How about a lavender oil bath?

📷 Sniffing lavender before bed. You might not think so, but scent can have a powerful effect on your mood. Consider taking advantage of aromatherapy to fill your bedroom with aromas that are thought to ease anxiety and promote relaxation, like lavender, spikenard, vetiver, frankincense, myrrh, and clary sage.

To make your bedroom as pro-snooze as possible, consider making these changes:

ü Some Vaastu tips: Remove clutter and avoid keeping sharp objects, etc below the bed as it may disturb your sleep pattern. While sleeping your head should be facing towards the east. Do not keep a mirror in front of the bed instead if you have one place it at the side of the bed. Mirrors absorb negative energy fast. Hence it is not recommended. You may keep it inside the cupboard also behind the door.

ü Get some freshness. Do spring cleaning and wash your linens, bedsheets, comforters and keep your bedroom clean. You may light some aroma candles, play some soft music and introduce some fresh flowers into your room.

ü A comfortable mattress: If your mattress is more than seven years old, it could be worn out and costing you a better night’s sleep. If you don’t have the best mattress or your bed shows signs of wear (like deep impressions) or you consistently wake up sore in the morning, it might be time to think about investing in a new sleep surface. Shameless plug: take a look at our selection of mattresses if you’re in the market!

ü Avoid getting a TV in the bedroom instead read a good book before sleeping or try to do good conversations before sleeping or you may also listen to soft music. Think positive as your thoughts affect your dreams. Eat your meal at least 3 hours prior before you sleep. Do not lie down straight as soon as you eat. Avoid having caffeine at nights. Instead opt for herbal teas.

ü Turn off the lights and adjust the temperature. Exposure to artificial light when you’re trying to sleep isn’t just annoying—it suppresses your body’s production of the sleep hormone melatonin. Use blackout curtains put black tape over your clock or stereo system or wear an eye mask if you must. Do adjust the temperature as per your body’s capacity.

ü Turn down the noise. Unless you live alone (and sometimes, even then) it can be hard to ensure that your living space will be quiet when you try to go to sleep. Wear earplugs if you must or consider investing in a white noise machine to block distracting sounds.

ü Pick comfortable bedding. Stick with bedding made from natural fibers like cotton, wool, silk, bamboo, and linen. Avoid synthetic fabrics like polyester that trap heat and moisture. After all no one wants to wake up in the middle of the night in a pool of their own sweat.

Here are some sleep-promoting herbal remedies that could make it easier for you to nod off:

Many herbal teas, including chamomile, valerian root, and lavender, are marketed as sleep aids. Many of the herbs they contain work by increasing or modifying specific neurotransmitters that are involved in initiating sleep

· Chamomile tea. Simple, delicious, and effective. Chamomile is a friend with big benefits. Sweet and earthy, this tasty tea manages to lessen anxiety and lull you to sleep — so much so that it’s commonly thought of as a mild tranquilizer. The calming effect is probably thanks to an awesome antioxidant called apigenin, which chamomile is loaded with.

· Valerian. Like chamomile tea, folk practitioners have turned to the root of this flowering plant to easy anxiety and promote relaxation. This may be because it increases levels of a neurotransmitter called GABA. If there’s enough GABA hanging around, it can make you sleepy.

· Passionflower. Calming and floral, passionflower tea is made from the flowers, leaves, and stems of a plant called Passiflora incarnata. One study found that participants who drank passionflower tea daily for just a week had way better sleep quality than those who didn’t drink it. Not too shabby!

· Lemongrass. Citrusy and lemony, this tea has plenty of benefits to brag about. It’s also a long-time folk remedy for inducing sleep, alleviating pain, and boosting immunity. Sip and be well.

· Kava. This earthy brew, which happens to be the national drink of Fiji, is used all the time to help with sleep issues. A 2001 study found that it reduced stress and insomnia for all the participants who tried it.

[dietdrclinic]

Perimenopause and nutrition

The dreaded “M” word before which comes before the phase of perimenopause scares all women a lot - irregular periods and hot flushes, mood swings and weight gain and from insomnia to reduced libido. It may leave you feeling as though you are on an emotional rollercoaster and have zero control of it but believe me, the good news is that you are not alone. For many years, menopause or the phase before that known as ‘peri-menopause” has been a taboo subject, often referred to in quiet whispers as “the change.” Though women do not talk publicly about it, it remains an unavoidable part of their life.

In this article you would know everything you need to know about perimenopause and more importantly, how to adopt proper dietary changes with a little bit of exercise. But before that let us first understand what perimenopause is.

 Perimenopause if the period leading up to menopause in which a woman’s ovaries begin making less estrogen. It is also known as ‘menopause transition’ and usually starts when a woman is in her 40s and lasts about 4 years. Every woman has her unique experience as the number and severity of symptoms varies and can last from a few months to 10 years.

 Symptoms

If you’re experiencing night sweats, headaches, vaginal dryness, difficulty sleeping and/or mood swings, irregular periods, heavier than normal periods, forgetfulness, fatigue, urine urgency and incontinence then do not worry. Though there is no guaranteed way to zap all these symptoms, you can ease some of them with proper nutrition.

 Why nutrition matters during perimenopause

Ask yourself which nutritional or lifestyle areas do you find the most challenging to control? From a health perspective, women in their 40’s and 50’s should eat as healthy as they can – just like anybody else and just like they would have done in their twenties. General “healthy eating’ rules apply. There are however certain areas of nutrition and lifestyle which needs to be improved to save you from developing some nasty symptoms that come along with hormonal changes.

Perimenopause is an important time for women to get into a healthy routine. Eating well and staying active during perimenopause can help to reduce symptoms, strengthen your body and maintain your health.

 Perimenopause and diet

It is important for women to manage these symptoms through lifestyle modifications. During the perimenopause phase that the body starts to change, including weight gain in women in their 40s.

There are ways to boost energy, have a stable blood glucose level, and maintain weight during perimenopause, including eating more fruits and vegetables, while adding good quality protein. Women should steer away from fast food and processed food.

The little tweaks that you can do with your diet to make this transition as smooth as possible are:

 ü  Take care of your bone health. Calcium rich foods such as yoghurt, milk and other dairy products, fortified nut milks, canned fish, greens, orange juice and fortified grains/cereals may help. Increase your Vitamin D intake through food and sunshine. You may want to consult your doctor for a calcium or Vitamin D supplement but try to have it naturally. Spinach, greens, almonds, eggs and mushrooms are rich sources of Vitamin D.

ü  Adding whole grains to the diet, such as wholegrains and millets, brown rice, whole wheat bread, and oats can help prevent weight gain and have the energy to go through the day.

ü  Eating foods rich in omega-3 and healthy fats is also crucial to promote health during the perimenopausal years. Happy brain chemistry relies on getting the proper amounts of omega-3 in the diet. It reduces mood swings and can reduce the risk of developing depression.

ü  Add more good quality proteins in the diet through legumes, which are also high in fiber. Legumes can help maintain blood sugar levels. Legumes are low in calories which helps women maintain a healthy weight during their perimenopausal years. Distribute it throughout the day.

ü  Focus on fibre: Vegetables, fruits, wholegrains, nuts and seeds which you need to pay special attention to during this phase.

ü  Engaging in regular exercise and physical activity is vital for perimenopausal women. Moderate exercises should be good.

ü  Do not diet – Do not deprive your body of the essential nutrient it needs during this phase. Infact, replenishing the lost food stores is a must. Instead of dieting adopt new eating and lifestyle habits which works for you and showing positive results. Eat a balanced diet and eat organic.

ü  Control your blood sugar levels. High insulin and blood sugar levels contribute to weight gain. Eat less refined carbs (sugars, soft drinks, juices, pasta, bread, pastries, biscuits and anything with flour in them). No snacking between meals. Have low glycemic index foods. Examples are eggs, cheese, avocado, nuts, full-fat yogurt, raw vegetable sticks. Be careful with changing your routine and always ask your doctor. There is no such thing as healthy snacking but keep in mind that certain foods do raise your sugar levels.

ü  Manage stress. Restricting calories or going on a diet will make you more irritable, increase your stress levels and is likely to deprive you of the essential nutrients your body needs.

ü  Reduce alcohol and caffeine. Alcohol is a liver toxin which messes up with your sleep patterns and burdens the liver. It also gets stored as fat in the liver in the form of visceral fat and contributes to the waistline that many women suffer from in perimenopause. Caffeine, on the other hand, stays in the bloodstream for a long time and may interfere with your sleep. Drink your tea and coffee unsweetened!

ü  Magnesium supplements may help. To avoid any overdose or counter-effect to medications do consult your doctor though they have a good influence on mood swings, cramps, heart palpitations, brain fog, irritability, insomnia, etc.

ü  Find the right balance between plant and animal-based food sources. Shifting more towards plant- based foods may help because of the hormone content of meat and other animal-based foods. However, Oily (cold water) fish may be an important source of nutrients that a woman in perimenopause should eat on a regular basis due to the DHA (Omega 3) and vitamin D content. If this is not possible, please consider safe supplementing.

ü  Move. Physical activity contributes to the overall wellness and health in perimenopause but do not over stress the body. Outdoor exercises may have help with regards to brain health and in preventing dementia too.

[dietdrclinic]

Rooibos tea

A powerhouse of health benefits or world’s healthiest tea? Yes, there is a latest addiction and addition in the world of tea, all the way from South Africa.We are talking about the Rooibos tea (pronounced as ROY-boss).

Obtained from Aspalathus Linearis, a shrub native to the Cape of Good Hope. Also known as African red tea, each cup of Rooibos tea is packed with healthy flavonoids. Rooibos tea has50 times more antioxidants than green tea, caffeine free, low in tannins, contains no fats or proteins and no kilojoules. The warm, rounded, nutty, sweet and often rich flavor of rooibos tea makes it a great choice for herbal blends and caffeine-free teas.

Has Powerful Ingredient – Aspalathin

Our body systems may be supported by Aspalathin- a unique flavonoid that can be obtained solely from rooibos tea. It’s most widely known for its potential to prevent type-2 diabetes, reduce the risk of Alzheimer’s disease and alleviate feelings of stress. It can benefit the body, especially the immune system. Though it remains to be seen if aspalathin itself has any harmful effects when consumed in excess, rooibos tea is not recommended for individuals with hormone-sensitive diseases.

Since aspalathin is a flavonoid, it has antioxidant effects that can protect the body from diseases. Antioxidants are most known for eliminating harmful free radicals and preventing them from damaging cells, and aspalathin is no different. Moreover, aspalathin has anti-inflammatory properties that greatly benefit the body overall and make aspalathin one of the best nutrients to take in for a healthy and well-functioning immune system.

 How to make? Experts say that six cups of rooibos tea a day is the recommended amount, but we think even one cup will do good! The best way to drink rooibos tea is to simply add boiling water and leave to brew until it is at the strength you are looking for.

 Health benefits

 Good for Immune system

Free radicals attack healthy cells, resulting in an ageing and weakening of our immune systems.The antioxidants present in rooibos tea slow down the human aging process and boost the strength of the immune system, resulting in a more energetic, healthier and younger self.

 Better than green tea

Because rooibos tea is naturally caffeine-free, it's an excellent alternative to black or green tea. Rooibos also has lower tannin levels than regular black or green tea. Compared to regular black tea or green tea, rooibos is lower in tannins, free from caffeine and oxalic acid.

 Good sleep

Rooibos also contains magnesium and calcium, both minerals which play a role in a good night's sleep. With rooibos, the opposite is true. The more you drink, the better you will sleep. Drinking rooibos tea supplies your body with all the nutrients it needs for a peaceful night's rest.

 Powerful nutrients

Rooibos tea contains small amounts of iron, phosphorus, sodium chloride and potassium. Has benefits for skin irritations and contains cancer fighting properties.

 Helps in Constipation

Helps skin maladies and has been used as a syphilis treatment. Drop a bag into hot water, let it steep for seven minutes and you'll be drinking a caffeine-free antioxidant that cleanses your liver, fights your ever-worsening syphilis, helps you poop, purifies your blood and strengthens your locks.

 Good for skin

Rooibos is rich in alpha hydroxy and zinc which are both important nutrients for healthy skin. Drinking and/or applying rooibos tea to your skin will improve the skin in the most natural way.

 Weight loss

Rooibos contains polyphenols, including flavonoids, which are directly linked to combatting obesity. A study suggested the tea may have potential to speed up weight loss by increasing levels of leptin. The tea contains aspalathin, an antioxidant linked to weight loss.

 Diuretic and Anti-Inflammatory

Rooibos tea has diuretic and anti-inflammatory properties. This makes it a stimulator for the excretion of toxins and hence is deemed safe for kidney stone patients.

 African Rooibos Tea Side Effects (how to reduce)

 Excessive consumption has been linked to several side effects which are given below:

 Heart Palpitations

Heart palpitations are the worst symptom you can get from rooibos tea… if you’re allergic to it. It’s rare but it could happen. If you’re allergic to rooibos, you might notice itching, discomfort in your stomach, difficulty breathing, trouble swallowing and swelling wherever the tea came into contact with your body.

It’s very rare to have an allergic reaction to rooibos, but if you do experience one you should take it seriously! Seek medical help immediately and avoid rooibos teas altogether in the future.

 Excess Estrogen

The compounds in rooibos tea can increase the levels of estrogen in your body. Excess estrogen can be a problem for people with breast cancer or hormone-related diseases/conditions.

For men, high levels of estrogen can cause erectile dysfunction and a range of other complications.You may consult your doctor if you have the above medical conditions.

Liver Problems

On the flip side, some studies show how rooibos tea can promote your liver enzymes and even treat existing liver damage. It’s all about consuming a healthy amount of tea and not going overboard with it.

 Iron Deficiency

If you’re anaemic, then consuming a lot of rooibos tea regularly after your meal could cause you some problems but compared to black or green tea, it’s not at all noticeable and there is nothing you should worry about.

How much to drink to reduce side effects?

Anything in excess is bad for sure and maintaining balance is the key to health. How much tea you should drink depends on your diet, lifestyle, and needs. Drinking rooibos all day every day will be detrimental to your health no matter how healthy and beneficial rooibos tea is.

 Stick to one or two cups a day. A moderate amount consumed regularly can benefit your health, but don’t be afraid to shake up your routine with other types of teas, drinks, and foods.

 Try green teas, black teas, and other herbal teas when you get sick of rooibos or just to switch things up. The antioxidants and tannins in rooibos have the same benefits as tea, so you can still enjoy the health benefits while changing the flavor of your daily drink.

 The idea is to drink your rooibos in moderation and just sip your cuppa without worrying about the side effects but also to take care of your other diet, lifestyle and limiting your caffeine intake.

[dietdrclinic]

Hypothyroidism and weight gain.

If your thyroid gland is making you fat, sad and tired, incorporate some of the below foods into your diet. You may also lose weight and get your metabolism in control:

Apples.Apples can help detoxify your body, which keeps your thyroid working smoothly. Because having metals (like mercury) in your body can keep your thyroid from being able to use the iodine it needs, eat enough fresh fruits like apples to flush out the bad stuff.

Oatmeal. People with hypothyroidism typically have a gluten intolerance. Oatmeal with fuel your body, give you fibre, help lower your cholesterol, enhance your immune system and help stabilize your blood sugar. They are full of nutrients, including protein, fibre, slow-burning carbs, antioxidants, vitamins, and minerals. It will also help you in weight loss.

Brazil nuts. The thyroid has the highest selenium content of any organ, and studies suggest that selenium deficiencies may be a primary cause of thyroid disorders. Brazil nuts are an especially rich food source of selenium; other sources include tuna, sardines, beef, turkey and chicken. Try this: Combine brazil nuts, olive oil, garlic and a handful of arugula and basil in a food processor and process into a savoury pesto.

Brazil nuts,macadamia nuts, and hazelnuts are all particularly high in selenium helps the thyroid function properly.

Chickpeas. A super food high in fibre, which can help prevent or reduce constipation – a common complaint in people with thyroid disorders. The bonus is that chickpeas are also high in zinc, critical for thyroid function.

You may try making a delicious hummus with chickpeas, tahini (sesame seeds), lemon juice in a food processor or blender. Gradually add water until the hummus reaches a smooth creamy consistency. Serve it with a little olive oil and sprinkle with paprika.

Pumpkin seeds. Zinc is critical for the synthesis of thyroid hormones, and deficiencies can lead to hypothyroidism. (Additionally, thyroid hormones are essential for zinc absorption, so hypothyroidism can lead to zinc deficiency.) Brownie points - Pumpkin seeds are also rich source of zinc; other good sources include oysters, crab, lobster, legumes, nuts and sunflower seeds. Try this: simple and healthy pumpkin seed pesto recipe is delicious used as you would any pesto recipe; to top a piece of fish, tossed into hot pasta, or stirred into a soup. Pumpkin seeds are one of nature's most nutritious foods and this delicious pesto recipe is a great way to eat them!

Low-fat Yogurt is rich in vitamin D, an important substance involved in immune system regulation that becomes a hormone once it’s consumed and metabolized by the body. Vitamin D deficiencies are associated with increased risk of Hashimoto’s disease, an autoimmune disorder that’s the most common cause of hypothyroidism. Other good sources of D include salmon, egg yolks, pork, sardines and sunshine. Try this: Make a lassi with some rose water in summer or buttermilk with salt, ginger and some roasted jeera powder.

Sardines. Sardines are high in selenium to support thyroid function. Additionally, sardines are rich in omega-3 fatty acids, which help lower inflammation and enhance immunity, lowering the risk of Hashimoto’s disease. Try this: Simmer boneless, skinless sardines in tomato sauce with minced rosemary leaves and crushed red pepper flakes.

 Eating well for thyroid disease is on the simpler side. There aren't many set guidelines to follow. In fact, there is no specific "thyroid diet." The most important "rule" is one that all diets—even non-condition specific ones—have in common: focus on balanced, calorie-controlled meals full of whole foods, including fruits, veggies, whole grains, legumes, and lean proteins.

Since your thyroid can affect your weight, it helps to eat a calorie-controlled diet and exercise to stay on top of your health.

When it comes to iodine, know that not everyone with thyroid disease needs to limit their intake.  In some cases, like if you're receiving radioactive iodine therapy, you will be instructed to decrease iodine-rich foods in your diet. Or, if your overall diet is consistently high in iodine-rich foods, you may want to be mindful of your intake to avoid the effects of too much iodine.It’s a good idea to limit your intake of Brussels sprouts, cabbage, cauliflower, kale, turnips, and bok choy, because research suggests digesting these vegetables may block the thyroid's ability to utilize iodine, which is essential for normal thyroid function

[dietdrclinic]

Nutrition during pregnancy

Pregnancy is the most unexceptional moment in a woman's life. It is that moment when everybody is extra careful about the expecting mother specially when it comes to food. The food consumed by the mother can directly affect the health of the child.

In this article, we will nourish the delicate phase of a woman’s life that needs utmost care and necessary precautions so that a healthy, graceful baby is born. We will see how you can manage your weight, have a balanced diet and also avoid foods which are not good for the baby.

How to manage your weight gain during pregnancy?

Most women should gain somewhere between 25 and 35 pounds (11.5 to 16 kilograms) during pregnancy. Most will gain 2 to 4 pounds (1 to 2 kilograms) during the first trimester, and then 1 pound (0.5 kilogram) a week for the rest of the pregnancy. The amount of weight gain depends on your situation.

·         Overweight women need to gain less (15 to 25 pounds or 7 to 11 kilograms or less, depending on their pre-pregnancy weight).

·         Underweight women will need to gain more (28 to 40 pounds or 13 to 18 kilograms).

·         You should gain more weight if you are having more than 1 baby. Women having twins need to gain 37 to 54 pounds (16.5 to 24.5 kilograms).

A balanced, nutrient-rich diet, along with exercise, is the basis for a healthy pregnancy. For most pregnant women, the right number of calories is:

 ·         1,800 calories per day in the 1st trimester

·         2,200 calories per day in the 2nd trimester

·         2,400 calories per day in the 3rd trimester

 Nutritional Requirements during Pregnancy:

Pregnancy diet is all about the right balance - a balanced diet.

Pregnancy is an important time to pay attention to oneself. If you take care of your health, you baby will be fine. The right diet is important for fetal growth. Moreover, post pregnancy mothers need a nutritious diet as they are lactating – breastfeeding their young ones.

Energy & carbohydrates: Additional energy is required during pregnancy to support the metabolic demands of pregnancy and fetal growth.

Protein:During pregnancy there is a need for additional protein. It is to support he synthesis of maternal and fetal tissues. The efficiency of conversion of dietary protein to milk protein is 70%. So, the need for protein is greatest when lactation has reached its maximum.

Minerals: In pregnancy the needs for calcium, iodine, iron and zinc and in lactation calcium and iron increases.

Vitamins:During pregnancy Vitamin D, Vitamin E, Vitamin K, Vitamin C, Thiamine,Riboflavin, Folic Acid and Vitamin B6 and during lactation Vitamin C and Vitamin B are highly essential.

Fluid intake: You need to drink plenty of water. At least 4-6 glasses in addition to what is contained in the form of milk and other beverages. This should be taken  throughout pregnancy and in lactation, an increased fluid is necessary for adequate milk production.

Supplements:These should be taken as per doctor’s prescription. Self-medication is not recommended.

Omega 3 Fatty Acids:Omega-3 fatty acids are essential fatty acids that must be consumed in the diet. Adequate consumption of omega-3  fatty acids is vitally important during pregnancy as they are critical  building blocks of fetal brain and retina. Omega-3 fatty acids may also  play a role in determining the length of gestation and in preventing perinatal depression.

 FOODS TO AVOID

When it comes to pregnancy, there are certain foods that need to be avoided. Foods that are too high in mercury or Vitamin A can pose a health risk to your baby, as can foods that are known to cause food borne illness such as Listeriosis and Salmonella poisoning. Here are items that you may want to avoid while you’re pregnant.

 1.       Unpasteurized Milk:

Unpasteurized milk may contain listeria. Make sure that any milk you drink is pasteurized Unpasteurised milk and unpasteurised soft cheeses aren’t safe to eat in pregnancy. They are more likely to contain bacteria, which could give you food poisoning.

 2.       Avoid raw or partially cooked Eggs:

Make sure eggs are thoroughly cooked, until the whites and yolks are solid, to prevent the risk of salmonella food poisoning. Salmonella food poisoning is, unlikely to harm your baby, but it can give you a severe bout of diarrhoea and vomiting. Avoid foods that contain raw and undercooked eggs, such as homemade mayonnaise.

 3.       Avoid excess Caffeine:    

You should limit caffeine during pregnancy; avoid having more than 200 milligrams (mg) of caffeine a day. High levels of caffeine can cause babies to have a low birth weight. Too much caffeine can also cause a miscarriage. Caffeine is found naturally, in some foods and is added to some soft drinks.

 4.       Avoid Alcohol:

There is NO amount of alcohol, that is known to be safe during pregnancy, and therefore alcohol should be avoided during pregnancy. Consider the risks; mothers who drink alcohol have a higher risk of miscarriage and stillbirth. Prenatal exposure to alcohol can interfere, with the healthy development of the baby. Depending on the amount, timing, and pattern of use, alcohol consumption during pregnancy can lead to Fetal Alcohol Syndrome or other developmental disorders.

  5.       Fish and seafood:

 Majority of fish are polluted with heavy metals like mercury as most of India’s waters face severe contamination. But fish is also a great source of healthy Omega-3 fatty acids, proteins and iron- and is deemed as highly nutritious. Always ensure that whatever fish and seafood you eat is fresh and properly cooked – undercooked seafood like sushi is best avoided

 6.       Fenugreek seeds:

This is yet another Indian herb that is known to trigger a miscarriage if consumed during pregnancy. This is because fenugreek or Methi has properties that can stimulate contraction, leading to premature delivery or an abortion. If you are closer to delivery, you might be okay with it, but consumption of these seeds prior to the time may result in pre-term delivery or miscarriage. It is also essential to take your doctor’s opinion as some medicines are reactive to fenugreek seeds. They have also been reported to cause allergic reactions in pregnant women. So, these foods to avoid during pregnancy.

  7.       Green tea:

Drinking green tea is safe if you are consuming not more than one to two cups of green tea per day. Overdoing the consumption may affect your health because green tea also contains caffeine content in very minute levels. So, a regular and frequent consumption of green tea (more than two cups per day) may result in the side effects as caffeine may gradually build up and affect your foetus since the it does not have the ability to metabolize caffeine

8.       Fruits

Eating fruits during pregnancy serves two major purposes

·         Providing you with all the required nutrients (Vitamins and minerals) that are vital for the baby’s growth and development

·         Reducing your sugar cravings and keeping your fresh, active and alive

But this does not mean that you can grab on any fresh fruit that you wish to! You must strictly avoid these fruits because there are certain fruits that may negatively affect the fetal development.

a)      Papaya

Indians consider papaya to be very dangerous to consume during your pregnancy period as papaya can stimulate an abortion. How far this is true is still a debate. Anyhow, raw or semi-ripe papaya is quite unsettling for your tummy, making it quite dangerous during pregnancy. This is because raw papaya has enough traces of latex; a milky solution that is known to trigger strong uterine contractions. History has it that raw or unripe papaya was used in Asian countries to trigger abortions. Now, this would mean to eat papaya in quite large quantities. But ripe papaya is quite safe to consume as these latex traces are not found in ripe papaya. This makes it advisable not to have raw or semi-ripe papaya foods to avoid during pregnancy

 b)      Pineapple:

Pineapple comprises traces of bromelain enzyme that is found to be helpful in cervix softening and bringing on labour. Pineapple belongs to the family of food that gets your body heated very soon and therefore is not recommended during the conception period as it can trigger a miscarriage or premature labour. However, one needs to understand that a single pineapple contains just minute traces of the enzyme, as mentioned above, and it turns dangerous only if you have around six to seven pineapples together. However, Indians believe that pineapple belongs to the family of food that gets your body heated up very quickly and thus can trigger abortion and even premature labour.

[dietdrclinic]

Foods to increase metabolism

If your metabolism is high (or fast), you will burn more calories at rest and during activity. A high metabolism means you will need to take in more calories to maintain your weight. That is one reason why some people can eat more than others without gaining weight. In simple terms, your metabolism is the way your body utilises calories from your diet to produce the energy it takes to keep all the necessary bodily functions (breathing, digestion, etc) running seamlessly. Your metabolism regulates how many calories you need per day to accomplish these (and other) process.

 Ways you can increase your metabolism for optimum health:

 Ø  Use a standing desk – Sitting continuously is the new smoking and the number one cause for obesity. Due to increasing work pressure and office deadlines, people forget to get up from their seat regularly and keep on sitting whole day to finish their work.

Hence, standing desk makes you avoid this and is good for your health to avoid obesity and other health related issues.

Ø  Drink green tea – Stronger in antioxidants and better than black tea. Even Oolong tea is equally effective. Contains a catechin called EGCG (epigallocatechin-3-gallate) which are natural antioxidants that help prevent cell damage and provide other benefits.

Green tea can increase your energy expenditure – so the number of calories you burn – and to increase the amount of fat you are burning.

Ø  Antioxidants – Antioxidants are chemicals that lessen or prevent the effects of free radicals. They donate an electron to free radicals thereby reducing the reactivity. May boost metabolism and heart health by increasing the flexibility of arteries says a new study.

Ø  Daily protein intake – eat foods such as poultry, fish, eggs, nuts, beans, legumes and dairyA high protein intake has been shown to boost metabolism and increase the number of calories burned. It keeps you fuller for longer thus also preventing you to overeat.

Ø  Iron, Zinc and Selenium rich foodsare required for the proper functioning of your thyroid gland which regulates your metabolism

Ø  Chilli peppers – capsaicin in cayenne peppers has metabolism boosting properties. It helps increase the amount of heat your body produces making you burn more calories and does this through a process called diet -induced thermogenesis which causes an increase in your metabolism.

Ø  Coffee–Caffeine can boost the metabolic rate and increase fat burning. Even if coffee makes you expend more calories in the long term, it blunts your appetite and makes you eat less.

Ø  Keep your immune system strong – immune cell function and metabolism are closely linked as metabolism influence immune cell function and conversely immune cell function determines the cellular metabolic state.

Ø  Detoxify regularly– Cleansing and detoxing regularly can help your body reboot and reset and get your metabolism running back up to speed quickly.

Ø  High Intensity training workouts – the calories burned through these workouts helps boost your metabolism.

Ø  Avoid simple sugars and trans-fats– It decreases metabolic efficiency which can lead to more fat being stored. Hence better avoid it.

Ø  Not getting enough sound sleep – Sleep plays a vital role in regulating metabolism and appetite. Your metabolism never stops even when you are sleeping but is slower at night. Sleep deprivation can however alter the glucose metabolism and hormones involved in regulating metabolism.

Ø  Leading a sedentary lifestyle – Lack of exercise means no calories burned thus accumulation of fats is certain. Hence even though you hit the gym in the morning does not mean you are done with the

Ø  Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight.

Ø  Eat probiotic supplements – probiotics aim to boost the ‘friendly’ bacteria in our gut. Studies show that the gut microbiome plays a role in host metabolism, and modulation of its composition could be a promising strategy for weight management and improving metabolic health. It plays a role in the body's hormone levels, further affecting metabolism and reducing the risk of obesity.

Ø  Meditation–Meditation calms your mind and balances you. Hence you can reduce stress, get good sleep and eat well. If your appetite and mind both are good, then your metabolism automatically works better.

Ø  Strength training(lift weights as muscle mass burns more calories at rest than fat mass).

 Whether you fall under the good or bad category when it comes to metabolism, there is only a certain degree of control you have over body’s fat burning centre. The best you can do is to engage in regular exercise and a healthy diet. Who knows, you may trick your friends into thinking you are that genetically blessed person.

[dietdrclinic]

Foods for lactating mothers

A mother derives great satisfaction if she can nurse her baby at least for a period of three to six months. When a mother is nursing her baby, it makes greater demands on her body. The nutritional requirements of pregnancy continue in lactation except that they are increased during the latter.

When it comes to breastfeeding, your baby should ideally get everything necessary for proper growth from your breast milk. What you eat matters a lot as it is directly linked with your baby’s health. Breastfeeding superfoods should be your go-to. Good nutrition will help increase your milk supply, give you more energy and help you take off baby weight. In fact, some foods are better than others. What you need is wholesome and quality food to make up for the pregnancy nutrient loss and to sustain your body for future health.

Let’s look at few superfoods for lactating moms. And some ways you can easily incorporate them into your daily intake:

1.       Wholegrains:

 Ø  Brown Rice

Ø  Whole wheat Pasta

Ø  Oatmeal

Oatmeal is great for controlling diabetes post-delivery while being a great source of energy. It is rich in fibre, which has a positive effect on your digestive system. You can eat oats for breakfast or make oats cookies.

Brown rice, whole-wheat pasta and oatmeal are all complex carbohydrates, meaning they keep you feeling full longer, and you won’t get those energy dips you do with refined carbohydrates. Whole grain versions — are an important source of B vitamins, minerals and fiber. Fiber helps you feel full longer, keeps blood sugar levels steady and aids in digestion. Make oats a part of your diet every day. They are rich in fiber and help in milk production. Plus, they are high in iron.

2.       Salmon and Sardines

An excellent source of protein, salmon is rich in vitamin B12 and omega-3 fatty acids. It is also one of only a few sources that has natural vitamin D, and many women have vitamin D deficiencies. B12 and omega-3 are thought to help ward off postpartum depression. Salmon is great for breastfeeding moms because it contains large amounts of DHA, a type of fat important for the development of a baby’s nervous system. Wild-caught, farm-raised or canned salmon is good for you. Both salmon and sardines can increase breast milk production.

3.       Fenugreek Seeds 

have been used for generations and across the world to increase breast milk production. It is rich in omega-3 fatty acids which are important for your baby’s brain development. You can also use fenugreek leaves, as they are rich in nutrients like beta-carotene, Vitamin B, calcium, and iron. Fenugreek seeds can be added to tea while brewing it or can be used in the preparation of savoury dishes. The seeds are also added to roti and puri.

 4.       Eggs

Eggs are rich in protein, choline, lutein, vitamins B12 and D, riboflavin and folate. They are a quick, easy meal or snack. Eat the whole egg for optimal nutrition.

5.       Leafy Green Vegetables

Leafy greens are rich in vitamins A, C, E and K as well as fiber, antioxidants and minerals including calcium. Plus,they are so low in calories you can eat them all day long and not have to worry about how many calories you have consumed. Shoot for a minimum of one serving a day. Get creative. Put them in your breakfast omelettes, smoothies, salads, stir-fry, casseroles, etc. Broccoli and Swiss chard are nutrient-dense and high in calcium; spinach is rich in iron.

6.       Sweet Potatoes

Only one medium sweet potato meets the daily recommendation of vitamin A for breast-feeding moms. Vitamin A is important for vision, bone growth, immune function and cell specialization. Your baby is dependent on your dietary intake to get the vitamin A required for growth and development. That’s another advantage of breast-feeding. Breast-fed babies are very rarely found to be deficient in vitamin A. Sweet potatoes are an excellent source of potassium too.

7.       Legumes and Beans

As great sources of protein, iron and fiber, legumes and beans belong in your diet. They also have lots of minerals and phytochemicalsnaturally, non-nutrient chemicals a plant produces. Studies on phytochemicals have shown they can stimulate the immune system, block bad substances we eat, drink and breathe from becoming carcinogens (cancer causing), reduce the kind of inflammation that makes cancer growth more likely, prevent DNA damage, help with DNA repair, reduce the kind of oxidative damage to cells that can spark cancer and help to regulate hormones. So, eat chili, bean dip, bean casseroles and anything bean related! Add chickpeas to your salads.

8.       Nuts and Seeds

Nuts and seeds contain protein, fiber, vitamins, minerals, antioxidants and healthy monounsaturated and polyunsaturated fats. They are good for your skin; help you stay younger looking and protect you from heart disease. Almonds are touted as great for breastfeeding moms because they are a good non-dairy source of calcium. (Breastfeeding moms should have 1,000 mg of calcium daily.) Your milk is high in calcium, and if you don’t get enough of it in your diet, it could negatively impact your bones and teeth.

9.       Apricots and Dates

Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium. Fresh is always a better choice. Dates are also calcium-rich, high in fiber and naturally sweet.

10.   Yogurt

Good source of protein. There are so many flavours available that you are sure to find ones you like. Add fruit or granola for an even yummier yogurt. (Caution: If your baby has been diagnosed with milk protein intolerance, dairy products like yogurt should not be part of your diet.)

11.   Dill Seeds

Dill seeds are rich in magnesium, iron, and calcium, making it an ideal addition to the diet of a breastfeeding mother.

12.   Beets

A very nutritious veggie, beets are a blood purifier, rich in fibre, and healthy minerals. It is theorised that along with helping boost milk production, beets also help in enhancing the breast milk with blood purification properties that will benefit your baby.

13.   Drumsticks or Moringa

A vegetable high in iron and calcium, drumsticks are believed to aid in increasing milk production. Therefore, including this vegetable in your lunch or breakfast meals can help ensure that you’re lactating sufficiently. You can have fresh moringa leaves to garnish your food, or have capsules or moringa tea to avail of its benefits.

14.   Water

When considering what to have to increase breast milk production, people often overlook water. Staying hydrated is essential to improve milk production, so remember to drink plenty of water throughout the day. Drink each glass at intervals, instead of having a large amount in one go.

15.   Almonds

This superfood is rich in Vitamin E and omega-3 fatty acids. Almonds contain polyunsaturated fats, make these nuts a superfood. You can eat almonds raw or find almond supplements to increase milk supply. In many parts of the world, almonds are considered a great snack option due to their numerous health benefits. This is also the reason almonds are prescribed by doctors for nursing mothers.

16.   Barley

Barley boosts lactation and keeps you hydrated. You can have incorporate grains into salads or soak them in hot water overnight, and then consume the water the next day.

17.   Cumin Seeds

Cumin seeds are known to help with digestion, relieve constipation, acidity, and bloating along with helping with lactation. They’re also packed with vitamins and calcium. Use these seeds in salads or soak them in water overnight and drink the water to get the benefits.

18.   Sesame seeds

Sesame seeds are a great non-dairy source of calcium, which is extremely important for your baby’s growth. After delivery, even the mother will need calcium for effective and full recovery. You can use sesame seeds in your daily cooking or make sweet dishes like ladoos with them and have one a day.

Rest and Relaxation, No Stress at all!

Physical and mental rest, relaxation and adequate exercise are conducive to production of milk in the lactating mother, but these are often neglected.

So, start taking the above foods today and happy baby feeding!

[dietdrclinic]

Know more about Matcha

Green queen, a japanese green tea, a superfood, a powerhouse, cousin to green tea, a versatile food element or a super drink? Yes, we are talking about Matcha. From bubble-tea to cheesecake to ice-creams, it is almost everywhere.But is Matcha worth the hype? Let us know further…

Matcha is made up of compressed green tea leaves after deveining and stone grinding. The results are sweeter than green tea.Matcha is traditionally prepared by whisking a scoop of powder with hot water until frothy. Smooth and vegetal with a pleasant nutty bitterness, matcha has a grassy and sweet flavour.Theleaves are rich in catechin called EGCG which is an important antioxidant for the body. It is believed to have cancer fighting effects. Protecting cells from damaging, flushing our toxins, improving attention and concentration are some of the health benefits. It is high in amino acids and antioxidants which are important body functions.

MATCHA BENEFITS

Matcha has medicinal benefits.

1. An antioxidant powerhouse: Matcha is the highest source of antioxidants per gram with the next highest source being goji berries. One serving of matcha has 10 cups of normal brewed green tea. Matcha is rich in catechins, particularly EGCG, the most potent & beneficial antioxidant- known to prevent cancer & heart disease and effective in reducing inflammation & slowing cartilage breakdown.

2. Alkalising and Detoxifying: With its incredibly high levels of chlorophyll, matcha provides oxygen to the tissues, detoxifying & creating a healthy alkaline pH in the body.

3. Stimulates Metabolism and Burns fat: The catechin EGCG in matcha has been found to raise the body’s thermogenesis (the body’s own rate of burning calories) from 8-10% of daily expenditure to between 35-43% of daily expenditure. At the same time, it oxidates fat & limits intestinal absorption of fat, all while not raising blood pressure or heart rate.

4. Protects Skin: EGCG is proven to fight skin aging, reduce inflammation caused by UV radiation & suppress acne.

5. Increases focus and calms your mind: The shade growing of matcha elevates the L-theanine content, an amino acid that induces alpha frequency brain waves, resulting in mental calmness, improved concentration & memory, and relaxed alertness.

6. Boosting energy: It naturally contains only 1/2 the caffeine of coffee. Matcha has unique properties which help calm energy which lasts for 5.5 hours on average, with no jitters, crash or nervous energy.

Matcha Powder for your daily diet!

Seven incredible ways to getting more nutrients of matcha in your diet if you have never used matcha powder:

1. Cousinto green tea, make matcha tea. To make matcha tea, you need to add two teaspoons of matcha with hot water in a mug and stir it to dissolve. Many like to add a sweetener like honey or agave to combat the bitter flavour of raw matcha powder.The traditional preparation of matcha is a simple green tea.

2. Put it in your baked goods. Matcha can be used for baked goods like muffins, scones, healthy cookies, and more. You can replace a small quantity of flour with matcha powder. Try making matcha pancakes or waffles for breakfast. The powder also makes the baked goods green in colour making it attractive for the kids.

3. Powerful energising breakfast: Mix the matcha powder in your morning oatmeal or bowl of granola, simply stir some into your breakfast.

4. Matcha noodles. Premade matcha noodles (or recipes to make your own) to use in soups, noodle salads or healthy meals.

5. Boosting green smoothie. Adding a few teaspoons of matcha powder to your green smoothie recipe will make it even healthier and enhance the flavour. Matcha contains natural caffeine which helps create an energy boost.

6. Matcha latte. Add a few teaspoons of matcha powder in a cup and about a quarter of hot water, then top the rest of with steamed milk (you can also opt for non-dairy options like almond or coconut milk).

7. A colourful fun snack: If you are looking for a fun and healthy snack for movie night, sprinkle a little matcha powder onto your popcorn.

8. Good for studying: Matcha has been shown to improve attention, memory, and reaction time. It contains caffeine and L-theanine, which helps improve several brain functions.

Matcha powder is a powerful super food, which can be included to build a healthy lifestyle.

How to Drink Matcha

You must now be wondering that is Starbucks Matcha is good for you? So, it has two ingredients, making it about 50 percent sugar. If you aren't conscious about your weight than, the Starbucks matcha latte is worth a try. But if you are drinking matcha for the health perks, suggest brewing it at home.

Matcha is used as an indgredient in many cafeterias to make it seem like a premium drink. The great thing about matcha tea is you get the luxury benefits in its natural form. If you want to reap all the health benefits that come together with matcha green tea, the best way to drink matcha is with as little sugar and honey as possible. A little bit never hurts occasionally, but making a habit of drinking real, organic matcha will help you feel great all day long.

[dietdrclinic]

How to avoid party binge

Is your weakness to binge at social gatherings though you are particular in what you eat at home? You may be the bigwig in the party as you are mostly invited for family parties, weddings, gatherings, corporate lunch or dinner, gathering with friends, barbecues, eating out at restaurants.  The result is that you tend to eat too much while you dine outside, eventually leading to weight gain or bloating or gastric problem, etc. If done in excess, this might further lead to serious medical complications like cardiovascular disease, high blood pressure, cholesterol, triglycerides and adult-onset diabetes.

 So, to help maintain a healthy relationship with food and keep the above diseases at bay, let us look at some strategies to fight the party binge and come out healthier on the other side:

1.   PLAN

Eat a nutritious meal prior

Don’t be hungry and starve entire day before your party. There is no need of saving up your calories for the end of the day when you head to a party. When you are hungry, your portion control goes out the window. You may fill your plate up once with my favourite appetizers and then stop eating. Skipping meals may slow your progress and enhance cravings, increasing the likelihood of another binge.

Drinking on an empty stomach is a bad idea as well. wholesome, real foods will help you drink more, stay up longer, ward off a hangover and keep generally regrettable behaviour at bay. 

 Some nutritious meal options are:

Ø  Low fat yogurt: A great snack option before you go out. Top the creamy stuff with a sprinkle of granola.

Ø  Hummus: With hummus, eat it with a bunch of raw veggies like raw carrots, pea pods, and cucumber sticks and you'll get all three macronutrients in one simple shot.

Ø  Salmon: Alcohol depletes your body's vitamin B-12 levels. Since Salmon is super rich in B12, it helps to ward off the same.

Ø  Quinoa: A high-fiber meal, quinoa slows the stomach's emptying time which helps ensure that after party binging don't sneak up and surprise you.

Ø  Almond butter: Almond butter is chock-full of good fats and will help slow the absorption of drinking alcohol.

Ø  Cereal: If you have few snack choices in the house, do not worry. Stock cereals as they are fiber-rich and a good idea to have before a party.

Ø  Eggs: One of the best foods to eat before you do things that cause you to get one in the first place. Rich in essential amino acids needed to help break down some of the binging and drinking aftereffects.

 Have a power breakfast and a very sensible lunch as you know your dinner may go haywire. (Though I am sure some strategies in this article won’t let them happen…!!)  After all we do not want aches and pains and cramps which may happen due to nutrient deficiencies, insufficient calories or simply too much junk, or too little food, spoiling the party, do you? So, control the meals that you can control.

 Go for quality!

For breakfast, go for complex carbohydrates (whole wheat chapattis or bread, wheat Dalia or oats), pack in protein punch (with milk and milk products, eggs) and take care of fibre, vitamins and minerals with fruits.

Keep lunch protein heavy (broiled chicken breast sandwich and a salad make a perfect menu, with a few dry fruits to munch on, so do veggies roll with yoghurt).

Get a power nap or quality rest during the day

You know you must play hard and party hard. So, make sure you rest your body enough. Nights don’t seem to have enough hours. Then steal a power nap in the afternoon for sure.

 2.   EAT MINDFULLY AND PROPERLY

Avoid diet and adopt healthy eating mentality

Don’t think you are on a diet during a party and starve yourself. Don’t create anxiety or fear during a party as it may trigger binge eating. In fact, if you do that, you would tend to binge more after party. The mantra is to eat sensibly and right! Some options to choose from is given below.

 Healthy swaps – instead of...

·         Cheese straws, choose breadsticks

·         Garlic bread choose bruschetta with lots of tomatoes, onions and herbs.

·         Mini sausage rolls, choose cocktail sausages

·         Prawn crackers, choose tiger prawns

·         Cream cheese dip, choose yogurt dip

·         Mini meat pie, choose mini pizza

·         Spring rolls, choose sushi

·         Peanuts, choose olives

·         Last but not the least, if you do not find any of the above, carry your own meal / healthy snacks and don’t shy from having from your homemade healthy meal.

  Stick to "special" foods that you wouldn't normally eat if you were home. Don't waste calories on fattening dips and preservative sauces, potato chips.  Choose baked over fried every time.

 3.   Social pressure? Say 'No'

People usually insist you try their food because they want to be complemented. You can indulge them without taking a bite by complementing their hard work and having your reason ready.

Be confident and definitive when you say “no thank you” to a treat. Avoid any hesitation by deciding ahead of time whether you are going to accept a treat or not.Be polite but don’t feel guilty. You should feel no shame about wanting to stick to your goals.

 4.  Groove on the music

The right intensity, music, steps and a well-monitored diet can help a person burn 400 calories during one hour of dancing. dancing on a regular basis can improve the health of your heart and lungs, lower your blood pressure and strengthen your bones. Dancing also burns calories to help you maintain a fit physique.

After all no one cares how anyone else dances, isn’t it as everyone’s too busy doing their own number on the floor.

 5.  Stay Hydrated

Remember Alcohol (regardless of whether you have it neat, with water, with fizzy drinks or juice) is very dehydrating. Water and essential nutrients have already been flushed out of your body, leaving you dehydrated and with a headache. Your liver is in overdrive trying to metabolize all that ethanol and the drastic blood sugar spikes and dips are causing major sugar cravings, heavy sweats, dizziness, shakiness, and blurred vision. So, start your water intake early and continue mindfully throughout the day. As a thumb rule, consciously drink extra glasses of water, sip herbal tea every few hours and munch on some Vitamin C rich citrus fruits and veggies like tomatoes, etc. Go for infused water drinks or for lemon drinks.

 6.  After party, cleanse!

Detox Detox Detox

Cleanse your system from the toxins consumed. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins. Make sure to drink plenty of water after a party if you've had several alcoholic beverages. To help your body retain water, it's vital to boost your electrolytes.

Probiotic: Very helpful with hangovers, bloating and indigestion. They eliminate toxins and help to fight the junk which is already in your body.

For the hangover blues and cure, the best way to prevent a hangover is to avoid alcohol altogether or to drink it in moderation. If you want to, several foods already mentioned in the article above can help cure the hangover.

 Summary

Parties are all about enjoying life, networking, exploring and having a quality time with your friends and family. Ask yourself, why are you at this party? You do not want to feel food shame or feel like a food criminal. So, to avoid this feeling, you may try adopting the above strategies. The food struggles which you have will lose their power. After all that’s what parties are about! Focusing on your friends, networking, knowing people and celebrating. So, your motto should be socialising and focusing on them, not the food.

[dietdrclinic]

Winter foods

Winter is the time when your body needs some extra warmth, an immunity booster and a protective shield through diet and nutrition to keep you off from sickness, cold and any virus. Since many people fall sick and love to stay indoors when the weather outside is cold, we may breathe each other’s germs due to proximity and fall sick easily. Hence, we need to take care of what we eat, and which foods can prevent from becoming vulnerable to airborne infections such as cold and flu. In this article, we will see certain types of foods which not only improves your immunity and keeps you healthy during winters but also help fight off common cold and flu easily.

Consume local produce - seasonal and colourful fruits and vegetables – Vegetables like red and yellow bell peppers, sweet potatoes, brussels sprouts and greens are superfoods during winters and otherwise. The idea here is to eat fresh, local produce since they are high in nutrients and the more colourful vegetables you consume, the more does of antioxidants. Wondering what is the role of antioxidants here? Antioxidants help in removing free radicals from the body cells and prevent or reduce the damage caused by oxidation. Better known as “free radical scavengers”. The toppers for natural powerful antioxidants in the list are lycopene, Green tea, Vitamin C, E, and Selenium. Having these you can reduce risk of certain cancers, cardiac diseases, asthma, diabetes and even Parkinson’s diseases. Hence have fresh fruits and vegetables as they contain vitamins and minerals that can help to keep you healthy.

Some winter delicacies you can cook during winters in an Indian kitchen (if on a diet or want to control weight gain, please have limited portions):

Gajar Ka halwa- Fresh carrot produce is easily available during winters. To make it more nutritious, add ghee, cream and your favourite nuts. For sure the piping hot halwa immersed in ghee and topped with nuts will make you salivate.

Sarson ka saag: Seasonal green and a whole bunch of nutrition. Combined with makkey-di roti and a dollop of butter tastes wonderful.

Undhiyon:

Gond ka laddoo and Dates:A laddoo made of edible gum extracted out of tree barks. Its special nutritional powers help beat the chills of winter. Have it with a glass of warm milk to create the warmth in your body. You can combine it with a date or include date syrup in milk.

Paya soup or bone broth: Flavourful and aromatic and makes the perfect soup for winters. What’s more? Rich in protein and minerals and has healing compounds like glutamine, collagen and proline. Does post illness recovery and boosts immunity.

Sesame or peanut chikki: Jaggery with the superfood rich in calcium not only gives you warmth but is also rich in calcium.You can also make a nutritious bar of nuts and jaggery as a perfect crispy dessert

Panjiri: Wheat mixture mixed with an array of powerhouse of nuts, sugar and lots of almonds. You may include seeds as well in the modern version. Sautee in ghee and have it in the form of a mixture with that turmeric or masala milk. It does not only keep you fit but glowing during winters.

Lapsi: Keeps you satisfied and full for a long time even when you are on a weight loss regime. Also known as Dalia is excellent in proper digestion and preventing constipation.

Garlic – Garlic reducing your chance of catching illness and helps you to recover faster if you have cold. It is best to consume raw garlic or aged garlic extract. Garlic is both super tasty and healthy so have it liberally in your dishes. Whole garlic with pod in gravies and roasted garlic in oven alongwith your favourite grilled meat and vegetables.

Nuts–Dried figs and dates give you natural warmth.

Spices–Spices like cinnamon, cloves, black pepper, etc have a medicinal property and gives your body the warmth it needs in winter.Do include it into your favourite pilaf or kaadaa or in gravies as per the recipes.

Tulsi and Ginger – A herbal decoction or a tea with tulsi and ginger.

Honey – Very useful in combating colds and coughs. Crush ginger with honey or use it in your favourite Kahwa. You may also use it as a natural moisturising ingredient into your homemade face mask.

Winter Soup – Mix in your favourite chopped vegetables alongwith ginger-garlic, salt, butter and black pepper and let it simmer. You may take a base of tomato or add little cornflour, but best is to have it in its natural form.

Saffron–One of the costliest spices used in Ayurveda, balances the Vatta, Pitta and Kapha dosh in your body. Has antioxidants that boosts immunity, anti-fungal and anti-inflammatory. From boosting immunity to giving your skin that extra glow, it does it all!

Ghee – Acts as a lubrication for joints and has medium chain fatty acids. Have in limitation as excess amount can cause plaque in your blood vessels.Boosts immunity as well.

Wholegrains–Bajra, Pearl Millet and Ragi or finger millet should be a part of your kitchen pantry stock specially during winters. Start your day with hot Ragi porridge or bajra roti with ghee and jaggery or make a delicious snack out of it.

Sesame – To help resist various respiratory disorders, have sesame either in the form of laddus made with jaggery or sprinkle it on your favourite fried starters or salads. You can make a nutritious tahini to include it in hummus. Try mixing it with beetroot or pop in some delicious fried vadi out of it.

Jaggery – Also known as ‘gud’ or ‘Gur’, it not only keeps your warmth during winter but is a better option than sugar and keeps your digestive system on track.

[dietdrclinic]

Emotional eating

Do you eat more when you are feeling stressed? Do you eat when you are not hungry or when you are full? Do you eat to feel better ? Do you reward yourself with food when you are feeling lonely? Do you regularly eat until you have stuffed yourself? Does food make you feel safe? Do you feel like food is a friend? Do you feel powerless or out of control around food? That is where Emotional eating comes into picture - the practice of consuming large quantities of food -- usually "comfort" or junk foods -- in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

Emotional eating is using food to make yourself feel better. To fill emotional needs, rather than your stomach. Unfortunately, emotional eating doesn’t fix emotional problems. In fact, it usually makes you feel worse. Afterward, not only does the original emotional issue remain, but you also feel guilty for overeating.

We don’t always eat just to satisfy physical hunger. Many of us also turn to food for comfort, stress relief or to reward ourselves. And when we do, we tend to reach for junk food, sweets and other comforting but unhealthy foods. You might reach for a pint of ice cream when you’re feeling down, order a pizza if you’re bored or lonely, or swing by the drive-through after a stressful day at work.

The first step in putting a stop to emotional eating is identifying your personal triggers. What situations, places, or feelings make you reach for the comfort of food? Most emotional eating is linked to unpleasant feelings, but it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event.

Common causes of emotional eating

Stress. So often in our chaotic, fast-paced world, your body produces high levels of the stress hormone, cortisol. Cortisol triggers cravings for salty, sweet, and fried foods. Foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief.

Stuffing emotions. Eating can be a way to temporarily silence for uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. Avoid the difficult emotions by mindful eating and not with your emotions.

Boredom or feelings of emptiness. Just because you feel unfulfilled and empty, food is not the way to just occupy your mouth and your time. Infact it fills you up and distracts you from underlying feelings of purposelessness and dissatisfaction with your life. So, try to involve yourself into other productive activities or work.

Childhood habits. These habits can often carry over into adulthood. Think back to your childhood memories of food. Did your parents reward good behaviour with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad?

Social influences. Getting together with other people for a meal is a great way to relieve stress, but it can also lead to overeating. It’s easy to overindulge simply because the food is there or because everyone else is eating. You may also overeat in social situations out of nervousness. Or perhaps your family or circle of friends encourages you to overeat and it’s easier to go along with the group.

Alternatives to emotional eating

Practice mindful eating. Eating while you’re also doing other thingsuch as watching TV, driving, or playing with your phone can prevent you from fully enjoying your food. Since your mind is elsewhere, you may not feel satisfied or continue eating even though you’re no longer hungry. Eating more mindfully can help focus your mind on your food and the pleasure of a meal and curb overeating.

Support yourself with healthy lifestyle habits. When you’re physically strong, relaxed and well rested, you are able to handle the curveballs that life inevitably throws your way in a better way. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating.

Make daily exercise a priority. Physical activity does wonders for your mood and energy levels, and it’s also a powerful stress reducer. And getting into the exercise habit is easier than you may think.

Aim for 8 hours of sleep every night. When you don’t get the sleep you need, your body craves sugary foods that will give you a quick energy boost. Getting plenty of rest will help with appetite control and reduce food cravings.

Make time for relaxation's.Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries. Avoid using gadgets before sleeping. Eat your food at least two to three hours before sleeping.

Connect with others. Spending time with positive people who enhance your life will help protect you from the negative effects of stress.

Hydration is the best therapy – Water therapy works the best! Keep your hydration and electrolytes levels in check!

How do you get back on track?

When negative emotions threaten to trigger emotional eating, you can take steps to control cravings. To help stop emotional eating, try these tips:

Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you might see patterns that reveal the connection between mood and food.

Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing.

Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not hungry. Give the craving time to pass.

Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.

Fight boredom. Instead of snacking when you're not hungry, distract yourself and substitute a healthier behaviour. Take a walk, watch a movie, play with your pets, listen to your favourite music, read, surf the internet or call and meet a friend.

Take away temptation. Don't keep hard-to-resist comfort foods in your home. And if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check.

Snack healthy

 If you feel the urge to eat between meals, choose a healthy snack such as fresh fruits, vegetables with low-fat dip, assorted nuts, seeds or healthy dips. You may try lower calorie versions of your favourite foods to see if they satisfy your cravings

[dietdrclinic]

Diwali tips

Are you looking for some amazing healthy eating tips to maintain a perfect figure this Diwali? With the Diwali festive season just around the corner, you would be aiming to look leaner and more beautiful. Are you planning to survive just on fruits in days advance or doing crash dieting? You think that will make you fit in perfectly into a size zero salwar kameez on Diwali? Well! Even though you would be delighted that you have recently lost inches and kgs, don’t jump with joy yet as you can easily pile on multiple pounds, post the festival.

 Wondering and confused? Don’t worry. We are here to give you some amazing Diwali healthy diet tips which you can even follow on a regular basis. You may also get to enjoy your favourite festive foods which does not necessarily have to be accompanied with weight gain as you would learn how to make some smart choices.

In addition to being careful about what you eat, portion size, and meal timings, there are other lifestyle changes that you can make, that will allow you to enjoy Diwali sweets, without the round Diwali belly causing trouble for you to fit in those beautiful clothes of yours.

In this article, I would be sharing some tips that will keep you healthy and well maintained this festive season.

Read these diet and healthy eating hacks to not only control weight gain but also sustaining it in the long run:

 Avoid starving- Starving makes your body lose all the essential nutrients for proper functioning. Hence, the Yo-Yo or the crash dieting is the worst and skipping meals along with starving yourself is a strict no-no. Starvation leads to intense hunger pangs which lead to overeating that you normally wish to avoid. Hence in order to enjoy the delicacies don’t starve your body. Have a balanced meal instead.

Increase liquid intake- Hydrate, hydrate and hydrate. Don’t gulp water instead keep sipping it through-out the day. Go for healthy drinks like lemon water, coconut water, milk, buttermilk, vegetable & fruit juices and coconut water, and most importantly water. Avoid artificial sweeteners and sugary drinks. Ensuring good liquid intake will help you stay away from overeating. In fact, you can binge on healthy snacks like some healthy soups, fruit salads and pulses as well.

 Control your portion size- If you are invited for a dinner or for a Diwali party, try having some light food few hours prior so that you don’t over-indulge in sweets since you will be hungry. Even if you feel like having, do watch your portion size as in most cases overeating is a concern rather than what you eat. If you are in a situation where you don’t get healthy food choices, then it’s better that you stick to small portion size. You can opt for lots of salads, grilled starters with less butter and oil or if you do have an option to get it customised then best to go for steamed vegetables which are low in calories and rich in nutrition. If you are in the party, then try having healthy salads with no or minimal dressing first so that there is not much space for other food.

Go easy on sweets- Nowadays you have an array of healthy sweet choices. If it does seem like a very difficult task it’s important that you resist the temptation to hog on the delicacies. If you can’t resist and avoid them, then try to share them with someone instead of gulping it down completely.

Cleanse your system- Though post Diwali detox is always the mantra to flush out toxins, try to avoid the delicacies and the flavours of the season. Keep your body clean even after indulging in sweets and fried foods during the season by having herbal tea thrice between meals to keep yourself free from toxins and wastes. Many herbal teas have been shown to boost metabolism and they can also help in weight loss. Have lots of fruits and high fiber diet as it helps to cleanse the digestive system, increasing the elimination of wastes from your body.

Say no to fizz- Avoid aerated drinks. You may feel good going down your throat but the sugar content in that helps in only piling up the extra pounds. You can go for lemon water or any fresh juice instead.

Say yes to baked or steamed foods- Instead of deep-fried tasty snacks go for baked snacks like puris, chakli, and sev are all full of calories. Baking your snacks is a good idea instead. You can also go for steamed snacks like dhokla, healthy methi muthias, etc which are healthy yet tasty too. Toss your favourite vegetables in garlic and olive oil is also a good option.

Low-calorie sweets- Instead of using sugar, you can use jaggery as its healthy and less calorific too. You may try opting for healthy flours like Ragi, Jowar, Bajra or suji to make laddoos which make for healthy eating options. Try and use soya milk instead of whole milk which is full of fats.

 Do some mindful Eating Tips this Diwali Festival

During Diwali, you will be offered karanjis, chaklis, murukku, sev, shankarparas, besan laddoos, rawa laddoos (semolina ladoos), chiwda, bengali mithais (malai sandwich, gulab jamun, rasgollah, pedas), sweets like kaju katli, barfi, kheer and so on. 

 These diwali snacks have mostly high fat and high sugar content. Let us explore some mindful eating tips we can follow this diwali season to avoid putting on those unnecessary calories and kilos. 

Ø  Watch what you eat

There is a famous saying that "You are what you eat". The type of food you eat and the way the food it is cooked both does matters. Excess intake of high fat high sugar food over a period is likely to predispose you to heart disease and other lifestyle diseases such as gall bladder disease, kidney stones, cancers and so on. Balanced diet which includes the various food groups cooked in a healthy way are key to healthy eating. Opt for wholegrains, fibre rich vegetables and fruits and good quality protein sources.

 Ø  Watch how much you eat The quantity of food you consume will determine your total calorie intake. Weight related issues happen when your intake is much more than your requirement or if you don’t burn enough calories since you have a sedentary lifestyle. Eat mindfully!

 Ø  Choose healthy snacks Don’t be tempted with what is offered to you. At home, choose to prepare and eat healthier snacks. For e.g. Choose haleem or a dry fruit ladoo with milk over sugary ghee coated boondi laddus as they are more nutritious. Consciously plan not to have second helpings of any fried or sweet food.

 Ø  Stay positive and de-stress Good and positive mental health is very necessary, besides staying physically healthy. Hang around with positive and supportive people who can enhance and add to your strengths and skills. Stay away from negative people and surroundings that can hamper your growth or affect your health adversely. Go for a spa or a good massage before or after the season. Meditate!

Choose de-stressing techniques like pranayama (deep breathing), bubble baths, staying physically active, singing, dancing like zumba or any activities which relax you.

 Ø  Exercise regularly

Stay active and get moving. Regular exercise releases the feel-good hormones or the "endorphins" which elevate mood, improve blood circulation and promote good health. 

 In addition to all the dietary tips and suggestions above, it is advisable to also move your body and do not be a ‘potato couch’. So, make sure you do some physical exercise. The calories that your intake every day during the festivities can be kept in check if you exercise daily. 20 mins of walk in the morning and evening can help you shed the calories that you add on. Aside of this watching what you eat plays a major role in ensuring you control your calorie intake during the festive season. Even if you think you have joined a gym and just exercising for 45mins through out the day will do all the trick for you, sorry! You should be active whole day and do some HIIT, strength training, cardio and a mix. Only then will it work!

Hope you will consciously choose to follow these mindful eating tips this Diwali festival season to enjoy good health and a great quality of life.