Diet & You

Hello everyone. I am Niti Munjal. I am a dietitian and a diabetic educator at rxmotion.com. Moto of my life is to tell people about how to eat mindfully and my starts with talking to a lot of my clients on daily basis. Wherein most of them are females because we females are in continuous viscous circle of gaining weight and losing weight, year by year, age by age. Right from teenage we notice a great change in our body, mentally and physically. There are a lot of mood swings, there is starting menstrual cycle, weight gain due to growth spurt, and of course the onset of eating disorder. So net net this is the beginning. Well them we enter the busiest phase of our life where we have to take care of our family married life, child birth, and of course work. So there…. There is pregnancy weight we have to shed, then there is delivery way want… even after delivery we want to be healthy, we want to lose weight and it doesn’t stop here. Then we have the onset of menopause. After menopause then there is osteoporosis, there is thinning of bones. Again demand of having a healthy body weight. Hence we keep getting attractive towards the weight loss promotions and a lot of product that are coming in the market and which show us magically achieved weight loss result and a perfect curvaceous body. Remember there is no one diet plan that suits all and there is no magic pill for everyone. Keep your health in mind and keep your health as priority and follow a perfect nutritional bala…. Nutritionally balanced diet. Given that we all are different our body requirements are different. Everybody has a different nutritional requirement, so there is no ‘one size fits all’ approach and everyone should follow a different diet regime which should be personalized for them. We need to ensure that we are eating a variety of food and an appropriate number of calories, so that the diet you are consuming for your weight loss should not lead to any deficiency in your body. So my honest suggestion would be that, visit your diet physician personally or talk to her over the phone, take a proper diet from her, discuss your family history, your current routine, medical history, your present life style, whatever you are eating day in day out and follow her guidelines religiously. Always lose weight under the guidance of a medical professional and don’t follow anything blindly and do not fall into a trap. First and foremost step to remain healthy is to eat mindfully. Avoid junk food, avoid fat food, avoid over eating and use salt… use salt and sugar in moderation. Have a lot of variety of food to ensure balanced diet. Thirty to forty minutes exercise on a daily basis. A positive life style and maintaining a healthy body weight is the key to avoid all these life style issues. Remember the mantra is ‘mindful and soulful eating’. Whatever you eat today is what you become tomorrow. So you can visit my website rxmotion.com or contact me through Lybrate.com.

What you eat has a direct effect on your skin; eat healthy and your skin looks healthy, eat unhealthy food and your skin looks dull. Eating right can even fight signs of aging thus, negating the need for procedures like Botox. Not only does it cost less, but healthy food boosts your overall health as well.

Here are 6 such foods that can help you fight signs of aging and give you a flawless complexion.

1. Turmeric: Turmeric is well known for its yellow colour and anti-inflammatory properties. Many home remedies suggest the use of turmeric for a number of health ailments including skin conditions. Turmeric can fight signs of aging by reducing inflammation and oxidation. This, in turn, helps the skin heal faster. This spice can be added to your food or mixed with warm milk to benefit from it.

2. Tomatoes: Tomatoes are rich sources of vitamin C and lycopene. Vitamin C helps stimulate the production of collagen and hence keeps the skin firm while lycopene protects the skin against harmful UV radiation. As a general rule of thumb, the deeper red the tomato is, the better it is.

3. Berries: Berries such as blueberries and raspberries are excellent sources of Vitamin E and antioxidants that fight against the effects of pollution and rids the body of free radicals and other toxins that cause premature aging. These berries also have anthocyanins that boost the effects of vitamin C

4. Honey: Honey can be eaten or applied topically on the skin to benefit from it. Honey helps keep the body hydrated by absorbing moisture and preventing the skin from drying out. It also has antibacterial properties that prevent acne and other breakouts. Ideally, honey should be used and consumed in its raw, unprocessed form.

5. Nuts: Nuts are a great snack that keeps your skin looking young and fresh. Almonds are excellent sources of vitamin E that help fight acne, psoriasis and eczema among other skin ailments. Walnuts are rich in Omega-3 fatty acids that keep the skin soft and supple. Brazil nuts are also rich sources of vitamin E. However, keep in mind the high calorific value of these nuts and do not overindulge in them.

6. Avocados: Avocados are filled with essential fatty acids that moisturize and nourish skin. They are also rich in Vitamin B, C and E. While vitamin C boosts collagen production, vitamin E maintains the elasticity of skin and prevents sagging. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.

High blood sugar occurs when the insulin in the body fails to metabolize the sugar from the food, which raises the amount of glucose in your blood. It is a metabolic disorder which can be managed effectively with the help of lifestyle modifications such as exercise and food. This article is going to focus on the foods that you can eat to lower your blood sugar levels.

Here are 9 foods that you can use to reduce blood sugar levels:

1. Cinnamon: Cinnamon is a herb which is very effective in getting your blood sugar down to manageable levels. You can simply sprinkle cinnamon on your food before eating it.

2. Fenugreek (methi): Fenugreek is a common spice which is used in almost all Indian cuisines. It has a number of health benefits, one of which is reducing blood sugar levels. Soaking fenugreek in water and then drinking it the next day is a very effective remedy in combating sugar problems.

3. Garlic: Not just for sending away the vampires!, it is also very effective in blood sugar control. Extracts of garlic have been shown to increase insulin in the body which is required to metabolize the sugar in the body.

4. Heart Healthy Fats: Heart healthy fat based foods such as nuts and seeds are good for increasing the good cholesterol levels (HDL) in the body. Avocadoes contain nutrients which lower the risks of various diseases such as diabetes. In a nutshell, these fats make the cells of the body less resistant to insulin.

5. Blueberries: Blueberries contain anthocyanin (water soluble pigments) which is very good for your health. They also contain fiber in large amounts which make you feel fuller faster. This fruit has also been shown to improve insulin sensitivity in the body.

6. Vinegar: Vinegar is an age old remedy to control blood sugar levels; it contains acetic acid which causes a reduction in certain harmful enzymes in the stomach. Vinegar is also known to prevent blood sugar spikes when consumed with food.

7. Complex Carbohydrates: Complex carbohydrates raise your blood sugar but not like its cousin, simple carbohydrates. Simple carbohydrates cause an immediate spike in your blood sugar levels where as complex carbs provide a steady stream of energy. So drop that packet of refined flour and get that whole wheat variant.

8. Cherries: Cherries, especially tart cherries and dark sweet cherries, are full of anthrocyanins. Insulin resistance prevents insulin from working properly to control blood sugar in normal ranges. Eating a diet high in anthrocyanins can mean improved use of insulin and lower blood sugars.

9. Nuts: People who eat nuts regularly have lower rates of heart disease than people who don't eat them. Even among the healthiest eaters, the ones who also eat nuts boast the best health record. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.

It’s frustrating to see that though there is little change in diet, weight gain becomes normal as we get older. ‘Tyres’ around the tummy and heavy hips are often seen as a sign of being middle aged. There are many reasons for this change in the rate of weight gain. Some of them are:

1. Lower metabolic rate: As children and teenagers, the body is constantly growing and changing and hence has a high metabolic rate. Metabolic rate refers to the speed with which fat is burned to produce energy. After the age of 30, this metabolic rate naturally slows down and fewer calories are burned. This leads to the accumulation of fat. The only way to boost your metabolic rate and burn fat is by exercising.

2. Less muscle mass: With age, the muscles in the body also begin to shrink. Thus, instead of forming muscle, fat cells are formed as a result of digestion. When comparing muscles and fat cells, the former burn more calories and hence when they are unavailable, the rate of burning calories is lowered leading to weight gain.

3. Weight gain in menopause: When it comes to women, menopause is another trigger for weight gain. This is because, this condition is marked by hormonal imbalances. This leads to a sudden drop in estrogen levels that triggers a response in the body to draw out more estrogen from the fat cells. Ultimately, this leads to the formation of more fat. Men too can suffer from hormonal imbalances as they age. This is seen by a drop in testosterone levels that leads to abdominal weight gain.

4. Sedentary lifestyle: As we get older, our lifestyle turns more sedentary. A sedentary lifestyle is very unhealthy and leads to not only weight gain, but a number of other problems as well. Without regular exercise, the body’s existing metabolic rate further reduces leading to accumulation of fat cells. To combat this, take half an hour out of your schedule every day to go for a walk, cycle or practice any form of exercise.

5. Stress: Stress not only affects your psychological health, but your physical well-being as well. Being under pressure or anxious can increase the cortisol levels in the body. This creates hunger pangs that lead to unhealthy snacking. When eating in a stressful condition, little or no attention is paid to the food being eaten or the messages your body is trying to give you. This often results in overeating that causes weight gain. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.

A lot of people are switching from regular water to sparkling water, which is considered to be more of a fad. Sparkling water is just carbonated plain water. It is equally hydrating, but with a ‘kick’! The bubbles in the water tantalise taste buds. But there have been too many controversies surrounding the consumption of sparkling water. Tooth enamel erosion, calcium deficiency and irritable bowel syndrome (IBS) are said to be some of the harmful effects of consuming sparkling water. But there has not been any scientific study to back this up.

Most of the rumours surrounding sparkling water arise from the carbonated factor. Carbonation leads to formation of carbonic acid in the water making sparkling water slightly acidic in nature. In addition if the water has sodium bicarbonate or any other chemical added to it for slight salty taste it increases the sodium content of the water, which is not good for people suffering from high blood pressure. There are other harmful ingredients like sugar, preservatives, phosphoric acid etc. in other carbonated drinks, which mightn’t be present in Sparkling water et all.

Although sparkling water has not been found to be unhealthy, but we should remember acid in the sparkling water erodes teeth enamel and gas leads to IBS. There are a few other things one must remember before replacing regular water with sparkling water:

1. Stomach problems: Though this issue is extremely subjective, affecting some and not all. Sparkling water just has extra air in it. This air can lead to excessive flatulence, burping and bloating in the abdomen for some. However, it will not affect everyone equally.
2. Stealthy sugar and sodium: Bottled soda water and tonic water are some types of sparkling water. These are not healthy. Tonic water contains sodium and sugar. If you are observing your sodium intake, then do not drink sparkling water. However, those who do intensive athletic activities, they may opt for sparkling water. You lose electrolytes through sweat. Sparkling water can provide quick hydration.
3. Flavours: People who invest in carbonators, get small little flavouring packets. It is advised, for your well-being, not to use these to flavour the water. They are not always healthy as they contain extra calories and sugar. Consuming soda and sparkling water won’t make much of a difference then. Instead of the packets, you can use cucumber, mint leaves, lime and lemon, or any other fruit, to flavour your water. It adds no extra calories and is actually good for you!

You can, indeed, safely replace regular water with sparkling water. It is a fun way to stay hydrated!

Hello everybody, my name is Neeti Munjal. I’m a nutritionist and diabetes educator by profession. I’m a founder of rxocean.com. My day starts with counselling people- how to eat, what to eat, how to eat a healthy lifestyle. It really pains me to see, what is happening around us. Let us look around ourselves, How many of us are actually fit?

Well not many. Either one of us is malnourished or obese. Even children are not spared for that matter. Now the question arises, what has happened during the last decade in India that we have suddenly become diabetes capital of the world. We all are suffering from these lifestyle issues which should have been actually unknown to a developing country like India.

One big factor is our lifestyle and eating habits, which has changed drastically i.e, no cycling to school, excessive reliance on fast food which actually we call it “junk food”- it is high-calorie burgers, pizzas sweets, which provide our body with an instant kick and satisfy our taste palette like nothing else, just because they have so much of sodium, fat, sugar in them. But this high-calorie dose of simple sugar and chemicals is leading to a large number of lifestyle disorders like diabetes, thyroid, PCOD and many others. So Diet and You, my chain of clinics were found in with a single motto to eat right today and tomorrow, rather than looking at quick and dirty solutions that are a fat dieting to ensure that you lose weight quickly.

We really work with you on the root cause of the problem and we work very scientifically to help you get rid of these lifestyle disorders. Our team of nutrition lists and dieticians analyze your current eating pattern, activity, and they closely work with you on what to eat and when to eat and how much to eat. Weight loss is just a byproduct of the work we do with you. remember the mantra is mindful and soulful eating. Lets us not live our life for eating to live, instead enjoy the journey.

What we eat today is what we become tomorrow. you can contact me through Lybrate, through message chat or just give me a call for an appointment.




 



 

Being overweight doesn't stop you from getting pregnant but if not managed properly, the excess kilos can have quite a few side effects. Amongst these are an increased risk to infections, gestational diabetes, labor issues and premature birth. Losing weight in the first and last trimester is normal as long as the weight loss is not drastic. Here are a few simple tips to help manage weight during pregnancy effectively.

1. Eat frequent, small meals

Pregnant women are often advised to eat for two. Instead of piling food onto a plate three times a day, break your meals down into smaller bites at more frequent intervals. Eating every two hours is a healthy habit to inculcate. Along with helping maintain portion sizes, this also makes digestion more comfortable.

2. Avoid empty calories

When faced with a choice between fruits and chips, choose the former. Pregnancy cravings are normal but eating a tub of ice cream does not give your body or your baby any nutrition and only lead to unnecessary weight gain. Avoid anything with added sugar and solid fat like soft drinks, fried food, cheese and desserts. These can easily be replaced by fresh juices, nuts, yogurt and fruit sorbets. Also try avoiding caffeine.

3. Drink plenty of water

Apart from preventing dehydration, drinking water also helps in weight maintenance. Filling your stomach with water reduces hunger and thus leads to lesser snacking. Water is also known to increase metabolism.

4. Exercise

Regulating your food intake is only one half of weight maintenance. The second half is regular exercise. Consult your doctor to create a workout regime suited to you. If you were a regular gym enthusiast before pregnancy, there should be no reason to stop now but if you lead a sedentary life before pregnancy don't try and start an intensive gym routine. Light yoga, walking, swimming and cycling are great exercise options for pregnant women.

5. Take your prenatal vitamins regularly

Prenatal vitamins are an essential source of the extra nutrition your body needs during pregnancy. While this can in no way replace meals, it should never be missed out. Prenatal vitamins also help maintain weight by giving your body the nutrition it needs without the accompanied calorie and thus can also help maintain pregnancy weight.

The key to maintaining weight during pregnancy is to know your body's requirements and address them properly. For this reason, it is very important to consult your doctor or a dietician to help understand your calorie needs.

Allergic asthma is the condition in which the symptoms of an asthmatic attack appear after exposure to certain allergens. 90% of the cases of asthma in children are allergy driven, while in adults, the percentage is said to be around 50%.

An allergy happens when an individual's immune system exhibits massive reaction or fights vigorously against substances like pollen, dust, animal dander or certain other minute particles which are actually not harmful to the body but are considered so by the immune system.

Symptomatic changes in cases of allergic asthma:

If the symptoms of an asthma attack occur only when you are subjected to these triggers or irritant particles, your case is allergy driven. 

• In such cases, the airway reacts aggressively to the entry of such allergens.
• The airway muscles tighten up and inflammation is observed.
• Breathing becomes painful and compromised, and mucus accumulation sets in very quickly.
• Coughing is a common phenomenon, as the body tries to expel the mucus accumulated.

The allergens mentioned above are not the only triggering agents. Basically, anything that causes irritation could trigger an allergy and an asthmatic attack thereafter. Symptoms in the case of allergy driven asthma are more or less the same as seen in other asthmatic cases.

Confirming the cause of asthma as allergic or not:

The doctor would give you a much better clarification on whether you're asthma is allergy driven or not. There are pretty much two ways to decipher the same:

• One is to administer a tiny amount of allergen to the skin and making a note of the reaction to that. Whether the reaction is a normal one or an aggressive one would tell if an individual has an allergy or not.
• Specific IgE test may be done to confirm the cause, or to test the presence of an allergic reaction in the individual.

All your queries pertaining to allergic asthma and asthma, in general, are more than welcome.

The first thing that catches our attention when we strike a conversation with a person is their eyes. And aren't they the key feature of our body? Sadly, they take away the charm and youth from our face when they start aging. But as the fact lies, it isn't like we cannot do anything about it! Here are some of the simplest ways that help you keep your eyes gleaming!

Things you should avoid:

• The Sun: Sun exposure is a major cause of wrinkles. Thus avoiding the sun or taking precautions as you get out in the sun can make you look younger.
• Smoking: Smoking does ages skin, as it responsible for releasing an enzyme which is known to break down elastin and collagen.
• Sleepless nights: In the case of an incessant lack of sleep, the body starts producing excess cortisol, a hormone that leads to the breakdown of skin cells and thus resulting in making the skin appear aged.
• Over washing the face: Tap water usually delayers the skin of its natural oils and moisture that is meant to guard the skin against aging. Either use soaps that contain moisturizers or use cleansers instead of soaps.

Some noteworthy precautions:

• Use moisturizer and sunscreen: Completely avoiding the sun or the cold is inevitable. Hence, it is wise to consult a dermatologist and wear a sunscreen and moisturizer that is the most suitable for your skin type. It creates a protective shield for your face and keeps your skin protected from the consequences of the weather harshness.
• Use Reading Glasses: Any recurring action of the skin strains facial muscles and thus leaves a minor trench beneath the skin which is visible as a wrinkle. Hence, it's precautionary to get the eyes checked in case of any strain and use power glasses instead.
• Eat a lot of Fruits and Vegetables: Fruits and vegetables contain antioxidant compounds which aid in fighting back the harm that is created by free radicals. This helps the skin look younger and beaming.

Few home remedies:

• Cucumbers: Cucumbers are one of the easiest remedies to help you get away with your eye wrinkles. Chop thin slices of fresh cucumber and keep them over your eyelids. They help in reducing the buildup on the eyes and re-energize the skin.
• Coconut oil: This oil works miracles for wrinkles. Massage this oil into your wrinkled skin. You will see results in less than a month.
• Orange Juice: You can dip a cotton swab in fresh orange juice and lay it over your eyelid. Use this method twice daily.
• Castor oil: One of the most primitive remedies, apply and massage few drops of this oil to your face after cleansing. Repeating the treatment once or twice every week. This reduces the chances of re-development of wrinkles.