I am Dietitian Shilpa Chawla, Mentor Shilpa Chawla Health Clinic. I am in this field of dietics and nutritions since last 10 years and have been able to bring smiles on thousands of people who are having a lot of trouble in their health, but with the only with only diet tips and healthy lifestyle and exercise routine they were able to come to the normal lifestyle and they were happy with the kind of diet I have been giving to them, they are having a very healthy lifestyle. I have been able to help people who are suffering from diabetes, type 2 insulin resistance, high insulin, high cholesterol, fatty liver, PCOD and many other problems. But today I will be talking to you regarding PCOD and PCOS, so friends starting with it, what is PCOD or what is PCOS? PCOD is Polycystic ovarian disease or Polycystic ovarian syndrome, it is the phase where the eggs do not mature and the ovaries do not release them after every month and they keep on accumulating in the ovaries or the sak for a longer time and they become Polycystic. This problem basically comes with lot of symptoms like having facial hair, abdominal fat, baldness and you know body hair etc. with this girls become very conscious and they have lot of emotional mood swings also. So I tried to help them holistically to come out of this problem emotionally as well as physical changes which they are facing, I tried to help them in that also and it has been seen that girls from the age of 14 to 44 which is the child making age or the baby bearing age, the girls are facing these problem nowadays. And it is very sad that 70% of the girls they get undiagnosed because they feel shy to talk about it to the parents or to the doctors or to their friends. So friends, I would like to tell that please nowadays it is very common this thing that we all have menstrual cycle, so we should be free to talk about this to the parents or to the doctors. Whereas, I would like to tell that every female has to go through puberty, so prevention is better than cure, so the girls should from the age of 13 or 12 should start with having good exercise pattern and stop eating sugary foods which basically pastries, cake at etc. and because the insulin level increases in the sugar and in this what happens is the girls with PCOD problem they are more prone to have diabetes. So, no sugary food items you should avoid simple carbohydrates, stop having white bread, or maida or refined flour you should add on to complex carbohydrates by adding oats, bajra, ragi etc to your food and moreover the regular exercise is very important to cure the PCOD problem, strength exercises are very important. You should have fixed timing of your food pattern because and you should not have any TV, laptop, magazine etc. while you are eating your food and moreover you should have a very sleep well pattern of 6 to 8 hours because sleep leads to recovery, rest leads to recovery.
So friends, for better tips and more customised diet plan I would suggest you to contact me through Lybrate.
Thank you.read more
Hello friends, I am Dietitian Shilpa Chawla mentor Shilpa Chawla Health Clinic.
I have been in this field of nutrition and dietetics since last 10 years and have been able to help people who are suffering from different kind of problems and who were not happy with the medical practitioners who are not able to bring change in them with the help of allopathy or homeopathy medicines. But just a little change in their lifestyle or having food on time and having healthy food can make lots and lots of changes in their life.
So friends, today I will be talking about central obesity which is the major problem now a day, in male as well as in female. Central obesity, how can we judge whether it is actually a problem or not? It is the ratio of waist and hip, the WHR should be less than .8 for females and less than 1 for male, if it is more than this ratio it can create lot of problems. This problem can come with lot of other diseases like CVD, hypertension, you can go for diabetes type 2 problem, belly fat can bring lots and lots of problems along with it. So, I would suggest people who are having this WHR or the waist hip ratio more than the fact I have told, they should be very much conscious that they can be prone to all these problems I have said just right now.
I would like to suggest people who are having such problem to have a little change in their lifestyle, like we should get up in the morning on a very good time after having a nice sleep and fresh they should get up fresh in the morning so that cortisol levels are high in the morning when you wake up fresh and the metabolism increases. So you should start your day by making your body alkaline because when we get up the body is acidic. You start your day by having lemon water, you can have amla or you can start with a fresh fruit that is available in that particular season. Then after making a body alkaline start your day with having nuts like Almonds, walnuts, Pumpkins seeds, sunflower, ceasom all these nuts which are very much rich in Omega 3 essential fatty acids, you should start your day with that.
Then we should have a very healthy breakfast when we talk about breakfast the breakfast should be comprised of good proteins, good carbohydrates and very good sources of fat, for example we can start with Tofu paneer sandwich, you can go for besan cheela which has negative calorie properties, basically, it is very heavy but it leads to loss in calories, we can have sprouts in the morning, yellow moong dal cheela and we should definitely use a teaspoon of Desi Ghee, coconut oil or other groundnut oil like or other oils like Sunflower oil, groundnut oil and sarso ka tail. Ok then in mid morning, if you start a day breakfast by 9 by 11 you should have a fruit or green tea or any kind of vegetable juice or fruit juice by lunch which would be around two and a half hours after your mid morning, you should have chapati which should be complex carbohydrates you should add a like Oats, Jawar, Bajra .
You can add Jau to your atta in the ratio of 30-70 or 50-50 depending upon the situation and you should have dal, dal should be green moong dal, kali massar, arhar dal, green moong dal chilka along with all vegetables which are rich in fibre and minerals and vitamins along with that we can have salad and curd. Then after like 2 hours, we can start with the tea or biscuit or roasted chana or full makhana then by dinner again dinner should be comprised of good protein, carbohydrate and fat, carbohydrate should be again complex but if you want to change your taste you can go for wheat pasta and you can have soups and salads also.
Thank you so much.read more
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She is an amazing dietician....vry sweet and friendly with so much of professionalism...My experience with her going so good I m very happy and satisfied with my results the way it's going....Thanks to Dr Shilpa chawla....
A bit of bloating is normal during the festivities due to the abundance of sweets consumed during this time. However, it is necessary to return to your healthy self, post this cheat period and this can be possible only if you follow a strict diet and exercise routine.
Here are a few tips which can help you lose weight post-Diwali:
Make physical exercise a part of your daily routine: There is no alternative to physical exercise, which is why it is necessary to engage in moderate to high level workout to drop those extra kilos post Diwali. You can hit the gym for half an hour or brisk walk or choose more interesting forms of exercise such as dancing or Zumba. However, the key here is to remain consistent.
Start your day with the right liquids: Add generous amounts of liquids and fluids to your daily diet which are healthy and low in fat content. Vegetable smoothies, sugar-free juices, coconut water, green tea and lemonade (without sugar) are great options to keep sipping on throughout the day. These liquids make you feel full faster and restrict you from consuming too many calories in the day. These liquids also hydrate your body and help in flushing out toxins, thus helping you detoxify and drop those kilos.
Have smaller but more frequent meals: You do not have to go on a crash diet post Diwali to drop those kilos quicker, because crash diets only result in weakness and temporary water loss from the body. However, what you can do is have small meals more frequently during the day. The time gap between two meals shouldn’t exceed 3 hours. This keeps hunger at bay and reduces the total number of calories consumed daily which help in reducing weight quicker.
Follow the thumb rule of detox: “If it comes in a sealed package or a tin, do not eat it.” Follow this thumb rule of detoxifying, post Diwali, as they are loaded with saturated fats and preservatives which make you fatter. Instead, opt for fresh fruits and vegetables in your meals along with fat-burning food items such as fish-oils, dates, berries, flax seeds, eggs, sprouts etc.
Nature has blessed us with some amazing and magical foods. Forget pills or supplements, these foods can give all that you crave for in life, a well-shaped body, a healthy mind and heart and a lot more. It is important for us to identify these foods and make them a part of our regular diet.
Believe it or not, bananas are one of these magical foods. This is a fantastic fruit, available in the markets throughout the year and is pocket-friendly too. From potassium to vitamin B6, it is packed with the goodness of essential nutrients. The best part about this fruit is you can consume it in different ways. Besides eating it alone, you can make delicious sweet dishes and milk-shakes out of it.
- Each banana (118gm) contains only about 105 calories, and consists almost exclusively of water and carbs.
- Bananas contain very little protein and almost no fat.
- The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).
- A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source.
Bananas contain mainly two types of fiber:
- Pectin: Decreases as the banana ripens.
- Resistant starch: Found in unripe bananas.
Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the beneficial gut bacteria. Additionally, some cell studies propose that pectin may help protect against colon cancer. Bananas contain several types of potent antioxidants, including dopamine and catechins. These antioxidants have been linked to many health benefits, such as a reduced risk of heart disease and degenerative diseases. Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs. Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population. Bananas are also one of the most convenient snack foods. You can add them to breakfast yogurt, cereal or smoothie. You can even use them instead of sugar in your baking and cooking. Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel. Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested, and simply have to be peeled and eaten.
- Keeps you smart and slim: It acts as a perfect energy booster. You get ample amount of calories by consuming a banana. A single banana can give you 100 to 110 calories instantly. Interestingly, it doesn’t add too much carb or fat to your overall diet. A medium-sized banana is most likely to contain about 30 grams of useful carbs and 3 to 4 grams of fiber. It is rich in resistant starch—a kind of carbohydrate that takes longer time for digestion, burning more calories.
- Takes care of your muscles: Bananas are rich in minerals like magnesium and potassium. It prevents and protects us from developing cramps in the muscles. It enhances the process of muscle relaxation too.
- Keeps a tab on your blood pressure: It is an ideal fruit for people with high blood pressure. It is because of the fact that bananas are rich in potassium. This mineral does wonder in reducing blood pressure. One gets about 400-450 mg of potassium (with no traces of sodium) from a single banana.
- Get gorgeous with a glowing skin: It is not just the citrus fruits that fulfil your body’s requirement of Vitamin C. Bananas are also a rich source of Vitamin C. This nutrient is essential for a healthy skin. Vitamin C is an antioxidant that strengthens the immune system of our body.
- Good for your stomach: Bananas are helpful in taking care of your stomach. They keep you away from gastric problems or disorders. Say thanks to the fructooligosaccharides (FOS) present in them. FOS acts as a probiotic substance, enhancing the growth of useful bacterias in human intestine. Consequently, eating a banana prevents you from gastric diseases. Further, bananas contain pectin which helps in beating constipation.
Are you looking for an ideal detox diet? Detoxing does much more than making your skin glow and your eyes sparkle. It boosts your energy levels, improves your digestive system and also helps you with weight loss. A detox diet contains no grains, no milk, no alcohol, and no sugar. A detox plan aims at taking the load off the organs which detoxify your body, such as the kidneys, liver, and bowel. There are several things you should keep in mind before undertaking a detox diet.
How to start?
You should undertake a detox diet when you have a long break from events and occasions which might disrupt your detox diet, such as parties, weddings, and birthdays. You may experience a cleansing reaction during the first few days of the detox diet, like loose bowel movements and headaches. This happens because of the abrupt withdrawal of some food items from your diet.
Food you should avoid
While on a detox diet, there are several food items you should avoid. They include milk products, sugar, maple syrup, honey, artificial sweeteners, coffee, alcohol, dried fruit, and grains such as wheat, barley, oats, rice, and barley.
Food you should take
Here are the food products which should be a part of your detox diet:
- All kinds of fresh fruits
- All kinds of fresh vegetables
- Fresh fish or fish canned in olive oil or water
- Lean red meat and chicken
- Legumes such as chickpeas, lentils, and kidney beans
- Organic eggs
- Unprocessed coconut oil and extra virgin olive oil
- Nuts such as walnuts, cashews, macadamias, and unsalted almonds
- Seeds like pumpkin, sesame, and sunflower seeds
- White tea, green tea
- 1 to 3 liters of water every day
Seven day detox plan
- You should start your day in the morning with lemon juice, which is good for cleansing your system and kick starting digestion.
- During detox, you should exercise for an hour regularly. Vigorous exercise is required, which increases your circulation and lymph flow for helping you sweat out toxins.
- Consume raw food items as they contain more enzymes and nutrients.
- You also need to detoxify your mind. You should meditate for at least 15 minutes every day. You can also try belly breathing.
- Drinking lots of water is very important during a detox diet. This helps in moving the lymphs and supporting detoxification from your kidneys.
- It is important to chew your food properly. You should chew a mouthful of food for about 10 to 12 times before swallowing it. You should avoid a detox diet if you are pregnant, have high blood pressure, are underweight, or if you are an elderly person.
In case you have a concern or query you can always consult an expert & get answers to your questions!
Health benefits of mangoes
1. A pregnant woman’s saviour
• mangoes are not only a rich source of iron, but also vitamins b6, a and c that are great for pregnant mothers and their baby.
• mangoes are a great way to satiate voracious cravings during pregnancy and to get the right amount of nutrients.
2. helps in digestion
• it is time to make this fibrous fruit a sgnificant member in your daily menu if you waste your precious time in the loo.
• being a rich source of fibre, mangoes ease the digestion process and bowel movements. they relieve you from constipation, ulcers and other kind of gastrointestinal disorders.
• enzymes in mangoes also help in breaking down carbohydrates and proteins.
3. helps in achieving flawless skin
• vitamins a, c, b6 and other nutrients present in mangoes make consuming them an ideal way for achieving healthy skin.
• mangoes cleanse your body within and clear your pores, thereby, keeping acne and other skin problems at bay.
• it protects your skin from sun and oxidative damage.
• they improve the complexion and help in maintaining the youth and suppleness of the skin.
4. alkalizes your body
• maintenance of the right ph level of the body is important to stay healthy. mangoes contain significant amounts of tartaric and malic acids and traces of citric acids as well. this helps in the maintenance of alkaline levls that prevent any damage to muscles, bones and kidneys.
• it also helps in quick transfer of oxygen to all parts of the body that keeps you energetic, fit and healthy.
5. memory booster
• mangoes are loaded with nutrients that improve your brain health the presence of vitamin b6 plays an important role in enhancing brain function.
• regular consumption of mangoes prevent oxidative stress and cell damage that in turn improves your memory, alertness and prevents any kind of brain disorder.