Post-pregnancy weight can be difficult to get rid of. It is a gradual process and often takes time. Experts are of the view that hormonal imbalance and a sudden increase in the diet are the major cause of the additional weight. This being said, shedding weight is possible if a consistent effort is made on a daily basis. Here is a list of hat tips to get you started:

Walk every day: Walking 5 minutes a day does the world of good in the endeavor of shedding weight. Post the 6-week check-up after the arrival of the baby, the duration of walking can be increased. Brisk walking for half an hour can help the body to weight as much as 300 calories a day.
Weight training- Weight training is one of the best forms of exercise to lose weight quickly. If hitting a gym is a problem, a personal trainer can be hired for working out. Certain exercises such as lifting small weights, doing lunges is a good way to start.
Breastfeed: Breastfeeding for a time duration of 30-45 minutes (about3-4 times a day) helps to lose 600-800 calories per day. Some women even report of shedding all their extra weight just through breastfeeding. This is by far the easiest way of losing weight.
Say no to calories- Calories, by all means, will have to be avoided. Certain fast food items such as soda, chocolate, and chips should not be consumed at all. Instead, meals rich in nutrient, fresh vegetable, fruits, whole grains etc. should be consumed on a daily basis.
Frequent meals- 2 to 3 heavy meals a day are detrimental to a person trying to shed weight. Frequent meals, on the other hand, maintain a steady blood sugar level, reduce the tendency of over-eating and do not let fat store in the body.
Frequent naps- Studies show that frequent naps can help a great deal of weight. It reduces the craving of eating food with high calorie. It also revitalizes the metabolism and refrains a person from long term self-deprivation. Naps will also help to gather enough energy to perform other physical activities.
Healthy snacks- Home-made snacks containing whole wheat, low-fat milk and yogurt are good snack options for post pregnancy weight loss. These snacks block hormones that are responsible for storage of fat in the body.
Yoga or meditation- Yoga has proved to be extremely effective for women trying to shed post-pregnancy weight. It especially helps in toning down the fat in the upper and lower abdomen which is extremely difficult to get rid of. Yoga also relaxes the mind and helps to focus more.
Consumption of warm water- Drinking warm water after every meal serves two purposes. 
It doesn t let the fat store inside the body.
It helps in better digestion. It has to be ensured that the water is mildly warm and drinkable.
Avoid stress- Nurturing a baby is exhausting enough. Stress on top of this can be disastrous. It leads to depression resulting into junk eating. It has to be ensured that stress is avoided by engaging in activities such as cooking, painting or listening to music.


10 Tips To Lose Post-Pregnancy Weight

The number of children suffering from eating disorders are on the rise. Change in eating habits, stress, depression, low self-esteem, lack of control in life, anger and loneliness are some of the causes of eating disorders. Some genetic disorders could also be a reason for eating disorders.

Eating disorders may lead to several health conditions which may arise in case of abnormal eating patterns. The common modes of eating disorders in children are as follows:

Anorexia
Children who are affected with anorexia think they are very overweight in spite of actually being very thin. Anorexia affected children consume less than a thousand calories per day.
The treatment for anorexia nervosa generally includes a mix of mental treatment and regulated weight gain program. The best ways to deal with anorexia are:

1. Psychological Treatment: Different psychological treatments can be used to cure anorexia of different stages in children. They include cognitive analytic therapy, cognitive-behavioral therapy, interpersonal therapy and focal psychodynamic therapy. A family's response is also an important psychological factor. Proper encouragement and effort should be provided.

2. Weight gain program: A weight gain program will guide an anorexic child to improve his diet habits and slowly gain weight. A patient is monitored carefully; the traits are recognized and a diet pattern is given, which is ideal for him.

Bulimia
Bulimia nervosa is another category of eating disorder. The main characteristic of this disorder is overeating in the highest level. Binge eating is observed, followed by attempts by the affected individual to lose weight. A bulimia affected child is constantly trapped in the cycle of overeating and then thinks about losing weight.

In spite of not liking the idea of binge eating for the fear of getting obese, a child affected by bulimia cannot follow this and continues binge eating. Later, they take extreme measures to lose weight. The primary methods to deal with bulimia are:

1. Psychotherapy: Psychotherapy or talk therapy includes examining the bulimia and related issues with an expert. It has been proven that psychotherapy restricts the symptoms of bulimia. The three modes of psychotherapy include, Cognitive behavioral therapy, Family-based therapy and Interpersonal psychotherapy

2. Medications: Medicines such as anti-depressants can be taken by bulimia patients along with psychotherapy. Prozac is one medicine that can be taken.

3. Proper diet plan: For bulimia affected children, having a proper balanced diet is very important. A diet expert should be consulted, who will make the most essential food pattern for the child. Undertaking a weight-loss program is also vital.

Binge eating
Similar to bulimia, binge eating includes out of control eating in huge quantities in a short period of time. The food is not vomited out, and binge eating causes obesity. Intense emotions are experienced in binge eaters. Binge eating in children can be treated with behavioral therapy, medications and psychotherapy.
Eating disorders are quite common in children who are yet to gain maturity. 

These disorders may lead to severe health consequences, which may affect a child physically and psychologically. A proper treatment is also essential to deal with these disorders.

How to Treat Eating Disorders in Children

Roti vs. Rice- What should you have your meals with?

The nutritional conflict between rice and roti is age-old, as primary staples of every Indian cuisine.  White rice and wheat chapattis are both infused with considerable amounts of protein, calorie, fat as well as fibre. This overlap makes it tougher to choose just one as an accompaniment with your meals.
The health-conscious can take a sigh of relief with this list of effective benefits of the two. Let’s pit them against each other!

#1: If you opt for a lighter meal…Choose rice!
Boiled white rice is easier to chew and digest as it is low in fibres. For those with issues of diarrhoea, colitis, an upset stomach or morning sickness, rice is a favourable choice. If you are suffering from chronic gastrointestinal distress, rice is recommended for you.
Tip- You can consume a bowl of steamed rice with sautéed vegetables for a wholesome meal!

#2: If you are looking for muscle growth…Choose roti!
Rotis is the best food accompaniment for vegan and vegetarian bodybuilders. At home, you can mix variants of whole grains to harness the benefits of calcium and other minerals. Wheat chapattis made of whole grain consist of complex carbohydrates that boost your energy.
Tip- For reducing your portions, have two servings of roti (without ghee) with a large bowl of home-cooked yellow dal.

#3: If you have a heart condition… Choose rice!
For you to keep your heart healthy, the consumption of rice is vital. Brown as well as white rice is full of fibres and high in magnesium, niacin, phosphorus that can prevent heart problems.  Rice helps you in lowering bad cholesterol levels.
Tip- Substitute your regular white rice in the khichdi or biryani recipe with brown rice. (Contains fibrous bran and germ layer)

#4: If you want to feel fuller… Choose roti!
For weight watchers, who want the feeling of satiety for longer period should include rotis in their meal. Wheat rotis take longer to digest which helps in maintaining blood sugar levels. This quality also makes it a good alternative for diabetic individuals. Wheat rotis are nutritious and contain vitamins B1, B2, B3, B6 and B9 that help in keeping you strong.
Tip- While kneading the wheat dough for the rotis, you can add soya powder to increase its protein content.
To escape the dilemma of choosing between these two healthy and tasty staple sides, try switching to whole-wheat rotis and brown rice. Savour both, guilt-free!

If you would like to consult with me privately, please click on 'Consult'.

 Roti vs. Rice- What should you have your meals with?

Gastro-oesophageal reflux disease (GERD) refers to a health condition wherein the stomach acids tend to leak backwards from your stomach into the oesophagus, causing the latter to experience a good amount of irritation, thereby triggering a number of other problems. GERD has a way of affecting people irrespective of their age or gender. Patients who suffer from asthma are at greater risks of encountering the problem of GERD, and some asthma medicines tend to worsen reflux symptoms. However, the effects are indeed two-way in this regard. Acid reflux worsens asthma symptoms by deeply affecting the lungs and airways. Allergic reactions might also be brought about as a result of such a condition.

Symptoms 

GERD is a condition that everyone has experienced at one point or the other in their lives. It generally happens when on burping you are left with a bit of an acid taste that lingers in your mouth, followed simultaneously by a case of heartburn. A sure way to ascertain this condition is to check for the following symptoms: 

Sudden and excessive rise in saliva
Acid regurgitation
Gums show inflammation
Sore throat that is chronic
Bad breath
Cavities
Encountering pain or difficulty while swallowing
Hoarseness or laryngitis
Chest pain
How can it be treated?

The prime treatment measure for GERD is to adopt necessary lifestyle changes so that you may nurture better health. In case you happen to be overweight, it is important that you look into the matter of weight loss. 

Medicines must be taken along with a lot of water, and doctors must ensure that prescribed medications do not actually worsen your heartburn.
Over-the-counter medications and antacids can be used every once in a while after meals, but it does one good to remember that the effects don t last for long. Side effects of excessive dosage of antacids include constipation or diarrhoea. 
Proton pump inhibitors might also be recommended in acute cases of GERD to reduce the total amount of acid that is manufactured in your stomach. H2 blocker is another antidote that aims at reducing the level of acid that is released in your stomach.
Anti-reflux surgery is also prescribed for those people whose symptoms persist despite a change in medications and lifestyle patterns. An endoscopic surgery is another important procedure that may be opted for in order to correct GERD.


GERD - 4 Different Ways It Can Be Treated!

If you are constantly getting sick, feeling tired without reason, or are prone to bone fractures, then it is the proper time to check the amount of vitamin D in your body. If you have vitamin D less than 30 nanograms per deciliter, then it shows that your body lacks vitamin D. Here are the eight symptoms of vitamin D deficiency that you should not ignore

You always feel tired: You may eat healthy diet, follow a healthy lifestyle, or have a good night sleep, but you still feel tired at all times. Well it may be an indication that your body is not having sufficient amount of vitamin D. Taking vitamin D supplements or including foods that are rich in vitamin D will allow you to overcome your chronic tiredness.
You feel depressed: You are feeling depressed lately, still you ignore it and not take proper action can further decrease the levels of vitamin D in your body. Involve yourself in doing simple workouts, meditation, yoga, etc., will allow you to feel relax.
You have a constant sweaty forehead: Almost everyone faces a littel sweat on their forehead and wipe it away without giving it a thought. However, you should know that it is one of the symptoms of vitamin D deficiency. 
You feel bone and muscle pain constantly: Constant muscle and bone pain is a sign that your bones are losing their strength and is an indication of deficiency of vitamin D. 
You experience sexual problems: You may be quite healthy and have the required energy and mood to involve in your sexual activity. However, you are not getting a firmer erection to perform better in your bed. This can be due to lack of vitamin D in your body. Thus, you should be careful and not ignore it, discuss it with, both your partner and doctor for the right treatment. 
You are susceptible to bone fractures: Vitamin D plays a vital part in strengthening your bones. Therefore, take vitamin D supplements to make your bones stronger.
You are deprived of sleep: Vitamin D deficiency can be the reason behind your sleep deprivation and as it is closely associated with sleep apnea. It is a serious disorder as it affects the flow of oxygen to your brain and to your other body parts. 

Vitamin D Deficiency - Are You Ignoring These 7 Signs?

International Yoga Day is observed on 21st June every year to spread awareness about the importance and effects of yoga on the health of the people. The International Yoga Day aims to raise awareness worldwide of the many benefits of practicing yoga. The United Nations General Assembly on December 11, 2014, announced that June 21 will be seen as International Yoga Day or World Yoga Day. Since 2015, International Yoga Day is been celebrated worldwide. 
Do you know about the various benefits of yoga for your body and health? Yoga is the answer for a lot of aspects which everyone desires, such as a peaceful mind, a strong and flexible body and a healthy, glowing skin. It is commonly perceived that yoga aims at weight loss, but there are numerous benefits, which you can get by practising yoga regularly. Here are the various ways in which yoga is ideal for your everyday life. It covers lots of aspects associated with your health and body functioning.

Yoga for overall fitness
You need to be physically fit, as well as perfectly balanced emotionally and mentally. This ensures that you are healthy in the true sense. Health is like a dynamic expression of life-based on how happy, loving and enthusiastic you are in life. The various postures of yoga help in maintaining overall fitness, and balance both your mind and body in an ideal way.

It helps in improving health.
It gives you an enhanced strength of mind.
Your physical power and stamina get boosted.
Your body is perfectly detoxified.
Yoga for weight loss
Yoga is excellent for weight loss purposes. The Kapalbhati Pranayama and the Sun Salutations are effective yoga practices, which help you to lose excess weight. With regular yoga practice for a long time, you become extra sensitive to the types of food your body demands. This is effective for keeping a check on your weight.

Yoga for stress relief
Some minutes of yoga every day is a good way of eliminating the stress that you experience in daily life. It refers to both physical and mental stress. Certain yoga postures, meditation, and Pranayama are ideal practices for getting rid of stress.

Yoga and inner peace
In today s hectic world and the hustle-bustle of daily life, every person desires some peace. This peace can be found within your own self and you do not always need to escape to the mountain to breathe freely. Practising yoga regularly will give you immense inner peace, which is equivalent to a mini holiday to some nice, serene place. Yoga is very essential for calming your disturbed and troubled mind.
Moreover, yoga poses massage your organs and help in strengthening your muscles. The various breathing exercises and meditation forms associated with yoga are great for releasing unwanted, undesirable stress from your system. This, in turn, improves your immune system and prevents you from getting affected by frequent diseases and health conditions.

World Health Day - Making Life Healthier With Yoga!

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