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An excellent salad to prevent sunstroke and reduce BP and cholesterol
Mix finely chopped pieces of raw mango and onion together, add chopped green chillies, a dash of rock salt, a pinch of turmeric and red chilli powder, garnish with coriander leaves and serve.
Onion due to its high sulphur content prevents body fevers that can be caused due to sun stroke. Raw mango is excellent for preventing sun stroke.
Apart from this, raw mango gives vitamin C and potassium and onion helps in thinning of blood, so this salad also helps to reduce BP and cholesterol.
Enjoy a salad with dual benefits.
What do you need to know about your diet if you have gallstones or a gall bladder removed?
When you have a problem with your gallbladder, like gallstones, the doctor may recommend a gallbladder surgery for gallbladder removal.Your gallbladder is an organ that you can live without, but some people need to avoid certain foods after gallbladder removal.
What is the function of a Gallbladder?
The gallbladder is a small organ that sits under your liver. It stores, concentrates and helps secrete bile that helps digest fatty foods.
Bile is made in the liver and stored in the gallbladder until ready to be used to help in the process of digestion. When we eat, this signals the gallbladder that bile is needed. The gallbladder contracts and pushes the bile down into a duct that carries it to the small intestine, where it breaks down any fats eaten.If the bile becomes too concentrated or ‘supersaturated’, substances in the bile can harden and form small stones that look like gravel. They can range in size from a tiny seed to as large as a golf ball.
Generally, they are made up of cholesterol (a type of blood fat) but can include calcium and/or bile pigments. Gallstones take years to form. If you need to have surgery to remove your gallbladder, your liver still makes enough bile for normal digestion. Despite of the fact stated above, it is not unusual for people to have difficulties in food digestion post gallbladder surgery. The common problems experienced are bloating, diarrhea and gastric problems after eating fatty foods. You need to avoid FAT, Spices and GAS Producing Foods in large quantities:
- Ghee and Oil
- High FAT meats
- High FAT dairy products
- Fried Foods
- Seeds and Nuts
- Whole grain products
- A low fat diet includes a wide range of foods such as vegetables, potato and legumes such as lentils and kidney beans, all varieties of bread, pasta and rice with oil free sauces, grilled or steamed fish or skinless chicken, grilled lean meat and low fat milk or soy drinks.
- Drink plenty of water (eight to ten glasses a day).Consult a nutritionist for a proper diet plan to start with after surgery and then gradually increase the intake. Stay Healthy!
Indian summer vegetable - Snake gourd (chichinda, padval)
The snake gourd (chichinda, padval), also known as chinese cucumber.
Snake gourd is a natural antibiotic, expectorant, and laxative. It can disperse phlegm, remove pus, expel toxic matter and is anti-inflammatory. It creates a cooling effect in the body. It is useful in correcting disorders, processes of nutrition and it restores the normal function of the system. Snake gourd helps stimulate the production of body fluids, relieving dryness. The plant is particularly useful in checking night sweating during the active phase of tuberculosis of the lungs.
Snake gourd is the best household remedy for heart problems. The juice of the fresh leaves is useful in heart disorders like palpitation and pain in the heart on physical exertion.
Indian summer vegetable - Ridged gourd (tori, turai)
Ridged gourd- It is also known by other names such as loofah, luffa, turai, turiya, tori etc.
It helps in purifying blood, lower the sugar level of the blood and it is good for stomach. We can also drink the juice of tori in the morning which will help you to protect from infections.
Indian Summer Vegetable - Ash Gourd
Ash gourd also known as white gourd, white pumpkin, wax gourd or petha. It keeps your body cool and healthy. Contains almost 96% water it protects you from heat stroke.
Ash-gourd is loaded with nutrients. It's an excellent source of vitamin b1 (thiamine), a good source of vitamin b3 (niacin). Its high potassium content makes this a good vegetable for maintaining a healthy blood pressure.
Ash-gourd is also useful in treating respiratory disorders like asthma, blood-related diseases, and urinary diseases like kidney stones.
Watch out next in the series is bitter gourd (karela)
Indian summer vegetable - bitter gourd (karela)
Children might pull a long face at the mention of bitter gourd or karela, but as one grows older, ones cultivates a taste for the bitter.
Karela's bitter taste is generally attributed to the quinine it contains. Cooked bitter gourd stimulates the appetite, cleanses the liver, purifies the blood, and provides many other benefits.
It is established cure for boils, rashes, fungal infections and ring-worm. It also helps control hypertension and diabetes, and generally increases immunity.
Bitter gourd has phenolic compounds that reduce glucose release during carbohydrate digestion. Thus, it has a hypoglycemic effect and is good for diabetes.
All about indian summer vegetables:
Indian summer vegetables includes those vegetables that are traditionaly available between the months of april and june.
Though, sceintific prgress has made it possible to grow these vegetables all year through, they are at their nutritional best during the summer season. They also suit are constiution during those months.
The typical indian summer vegetable is soft-skinned, soft-fleshed and moisture-filled, and perfectly suited for hot climates. A thumb rule is that all vegetables that grow on creepers can be classified as summer vegetables.
The gourd family is a vast group of indian summer vegetables, the most commonly available vegetable is bottle gourd (ghia, doodhi), bitter gourd (karela), ridged gourd (tori), snake gourd (chichinda), ash gourd (petha) and wax gourd (padval), parmal, kundru (coccinia indica, pumpkin (kaddu).
Tinda or baby squash is another common summer vegetable, especially in north india, as also the ladyfinger, okra or bhindi, which is available throughout the warmer months. The cucumber is a cooling, juicy summer vegetable that is had raw. Among leafy vegetables, choulai saag (amaranth greens), as well as its lovely red version, are typical of summer. Tender green mangoes, another popular summer offering, is full of vitamin c, and are cooked in various ways.
Most of us have probably heard of probiotics and prebiotics in recent days, but do you happen to know what they are exactly and how they can be beneficial to your health? If you have some knowledge about nutrition, you will understand the prominence of prebiotics and probiotics, which aids in health improvement.
Prebiotics are non-digestible food components which are natural and acts as an excellent support for the natural growth of useful bacteria in the human body. They are termed as good bacteria promoters. Consumption of the prebiotic food will enhance calcium level in the body, and they are also responsible for gastrointestinal health improvement. There is no necessity to consume separate pills for prebiotic development; they are available in certain food items like onions, garlic, bananas, soybeans, whole-wheat foods, asparagus, artichokes and much more.
Probiotics are nothing but good bacteria which are naturally available in the body and are responsible for repopulation of intestinal bacteria. Probiotics are also responsible for management of bowel syndrome symptoms. Other than these, probiotics will help in the prevention of allergic symptoms, reduction of lactose intolerance etc. Probiotics are available in non-dairy food products like miso, cultured non-dairy yogurts, kimchi etc.
Advantages of Prebiotics and Probiotics
- Reduces the symptoms of asthma.
- Prevents eczema in children.
- Controls the development of colorectal cancer.
- Improves immune system
- Normalizes the bowel function.
- Improves immune system.
- Helps in the digestion process.
- Helps in nutrient absorption.
- Helps in detoxification.
- Improves health.
Other than the above-listed benefits, prebiotics and probiotics offer multiple benefits. Probiotics present in the body will work round the clock balancing both good and bad bacteria within the GI tract and prevents numerous problems like the poor elimination of waste, poor digestion, stress, oral contraceptives, etc. Overall, both prebiotics and probiotics are highly essential for humans to improve their health.
There are many probiotic and prebiotic supplements available in the market, but it is advisable for consumption of probiotics and prebiotics in a natural way by adding probiotic and prebiotic enriched food items to your daily diet. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.
Extremely great for the summer, it is worth squeezing a lemon to make a fresh-fruit drink because lemon ranks high as a health food. It contains very few calories and provides a little bit of vitamin C.
You can get rid of dizziness or nausea, which is common during the summer due to the scorching sun, by sucking on lemon or sipping its juice.
Lemon juice also makes an effective thirst-quenching drink in fevers, measles, and pox. Lemon is regarded as a youth restorative.
Hydrate well this summer to keep stroke at bay.
Onions and sunstroke
Have you heard of farmers keeping an onion with them while working in blazing hot sun and also eating lot of onions do you know the reason behind this?
Onions due to its high sulphur content prevents body fevers that can be caused due to sun stroke. Farmers in gujarat and rajasthan keep an onion below their cap to keep the heat from getting to them.
Eat atleast 2-3 onions a day especially if you are out in sun to prevent sunstroke.
Coconut water – the fluid of life
Tender coconut water is the natural isotonic beverage with almost the same level of electrolyte balance as we have in our blood.
Here is how it is excellent for the summer:
- Oral rehydration medium – high in magnesium, potassium, saline and natural sugar. Popular with athletes.
- Keeps the body cool.
- Application on the body prevents prickly heat and summer boils and subsides the rashes.
- It can be used (in emergencies) as a substitute for blood plasma.
- The reason for this is that coconut water (the water found in coconuts – not to be confused with coconut milk, which comes from the flesh of the coconut) is sterile and has an ideal ph level. Coconut water is liquid endosperm – it surrounds the embryo and provides nutrition.
- Keeps the body cool.
Buttermilk excellent summer drink.
Sweating, muscle cramps, nausea, headaches, sunburn – sip on the buttermilk, whipped yoghurt with chilled water garnished with cumin and mint.
It is a good cure for summer diarrhoea caused due to excessive heat. Its pro-biotic properties suit the intestinal tract and help strengthen the digestive system and the immunity of the body.
Buttermilk is rich in potassium, vitamin b-12, calcium, phosphorous.
Go ahead sip on this cooling beverage.
Beat the heat with raw mango:
- It is excellent for preventing sun stroke.
- Its high vitamin C content helps by increasing immunity and preventing the common summer cold.
- It helps in preventing anaemia, tb and typhoid.
- It is quite rich in fibre helps maintain your digestive sysytem.
- Rich in potassium has the power to keep blood pressure down as well.
- A high potassium and magnesium content helps to prevent acidosis, muscle cramps, stress and heart problems.
Ever wondered how essential your aam ka achaar and kachi kairi (raw mango) ki chutney and panha is in the summer? No wonder the housewives are busy stocking these up! add raw mango to your salad, poha, upma or chew on it raw with a little salt and red chilli powder.
Healthy navratri fasting
With the onset of chaitra navratras, it’s again the time to fast.
Instead of fasting, most of us end up feasting on high-calorie food.
Follow this tips to fast in a healthy manner:-
- Eat small meals at regular intervals like fruits, nuts, dry fruits, coconut, makhanna.
- Use spices like cumin, black jeera, turmeric, choti elachi, saboot kali mirchi, khuskhus and water melon seeds. Fresh coriander, mint, green chillies and ginger wil help in keeping stomach well.
- Milk products like milk, yoghurt and paneer will give necessary proteins.
- Flours used are — singhare ka atta, kottu ka atta, rajgiri ka atta, saboodana, arrowroot and samak will provide energy.
- Vegetables like – potatoes, raw papaya, sweet potato, bhopla, arbi, raw banana will benefit.
- Hydrate well with lots of water, coconut water, lemon water, herbal tea.
Most important thing to follow during navratri is the purity of heart and thoughts. Think good! do good! speak good! be calm and peaceful!
Puran Poli – Healthy or Unhealthy?
Gudi padwa is around the corner, this festive season is incomplete without puran poli right. Puran poli is a classic maharashtrian delicacy. It is a pan-griddled sweet bread stuffed with split yellow gram (channa dal) or red gram (toovar/arhar dal).
It has various regional names like paruppu poli in tamil, holige or obbattu in kannada, ubbati in konkani. The taste also varies from region to region. It is sweet and is circular like a parantha. It is a festive dessert. The stuffing is called puran and the parantha-like bread is called as poli.
But. Hold on if you think puran poli is bad think again every food has its merit and demerits, the key is to maintain moderation.
Puran poli is supposed to be a high cal food, right. It is upto you to make it healthy, use whole wheat flour instead of maida, use ghee sparingly.
Lets look at its merit:
- Puran poli made with whole wheat flour is rich in complex carbs, fibre, gives b complex vitamins, certain minerals. Dals as we all know gives give good amount of protein, what you all will be surprised to know is that this combination of cereal i.e. wheat flour and protein from dals will provide you with good quality protein, which can be compared to egg which is considered as high biological value with almost 100% bioavailability i.e. of excellent quality. This combination provides all the required amino acids which are building blocks of protein.
- Futher it has lot of jaggery which contains iron, cacium, potassium, phosphorus, it is releases energy slowly, as it is digested slower than sugar. Further jaggery also aids in digestion, as jaggery breaks and becomes alkaline in the digestive system.
- Addition of green cardamom powder, saffron, nutmeg powder, mace (javantri) powder which have essential volatile oils, boosts digestion and are antispasmodic, carminative, anti-inflammatory and anti-microbial.
- Go ahead and enjoy this festive delicacy, but keep it as festive delicacy and do not gorge on it, it is to be enjoyed only during festival season.
Enjoy gudi padwa with puran poli.
Salt salt salt. Table, rock or sea which is the best.
It's like asking mirror mirror on the wall who is the best among all.
Table salt, sea salt, and rock salt are all the same thing: sodium chloride. And they all have the same sodium content (40%). The differences are primarily in texture and taste.
Table salt is made from rock salt harvested from inland deposits (with iodine sometimes added as an extra nutrient). Rock salt is made from similar sources, but it's usually additive-free and has a coarser texture. Sea salt, as its name suggests, is harvested from evaporated seawater.
The unrefined version i.e. Rock salt and sea salt has more minerals compared to table salt as during the refining process table salt loses calcium, potassium, etc.
Consequently, it has a slightly different flavor. In the end, though, they all contribute equally to your total sodium consumption.
Just remember whichever salt you are planning to use. The "amount" you use is of utmost importance. Too much of any of them will have a negative effect on your health.
Salt myths #worldsaltawarenessweek
If the label on a food products "sodium-free" it contains no sodium.
Labels can be confusing, but you can figure them out with this cheat sheet:
Food labeling rules allow up to 5 mg per serving in a product labeled "sodium-free"
Products labeled" very low-sodium” are allowed to have up to 35 mg per serving.
"low-sodium" means 140 mg or less.
"reduced sodium" means the usual sodium level has been cut by at least 25%.
"unsalted" without added salt" and “no salt added” mean that it contains no extra salt beyond the amount that occurs naturally in the food.
When you're scanning a food label, don't just look for the word "salt" watch out for various forms of sodium or other names for the same thing:
Ascorbatesodium, bicarbonate (baking soda) sodium, benzoatesodium, caseinatesodium, phosphatemonosodium, glutamate (msg) trisodium,
Eat salt not more then a tsp a day. Spice up your life long way through.
How a diet high in salt increases blood pressure:
- The amount of salt you eat has a direct effect on your blood pressure.
- Sodium plays a key role in balancing the levels of fluid in our bodies by signaling to the kidneys when to retain water and when to get rid of water.
- When we eat too much salt, our bloodstream has more sodium in it than the surrounding areas of our body. This causes the water in those areas to be pulled into our bloodstream.
- Thus salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body raises your blood pressure. So, the more salt you eat, the higher your blood pressure.
- A high-sodium diet can interfere with this delicate process and reduce kidney function. The result is less water removed from the body, which may lead to higher blood pressure.
- The higher your blood pressure, the greater the strain on your heart, arteries, kidneys. Overtime these extra strain can damage kidney an lead to kidney disease.
- As this reduces kidney's ability to filter toxic waste products out of the body which gradually start building up in the body leading to kidney failure.
- Also, eating too much salt may mean that blood pressure medicines (such as diuretics) don't work as well as they could.
So spice up your life with salt. But cautiously.
Hidden sources of salt in our diet
After a diagnosis of heart disease or kidney disease, “reduce salt intake” is one of the first pieces of advice doctors offer.
Sodium contributes to fluid retention, and too much sodium is one of the most common trigger. For this reason, doctors recommend to limit salt intake to 1,500 to 2,000 milligrams of sodium per day.
So how to do that?
- Putting away the salt shaker,
- Learning to cook with other flavors, such as garlic, citrus, and herbs, you may be avoiding obvious offenders but the culprit is often hidden salt.
Here’s a list of some of the biggest “salt traps” to avoid.
More than 90% of sodium occurs as salt (sodium chloride, nacl).
Sodium chloride, or table salt, is approximately 40% sodium.
More than 75% of salt intake is derived from processed foods.
Cereal products including breakfast cereals, bread, cakes, and biscuits provide about a third of the salt in our diet.
Meat and meat products provide just over a quarter of the salt in our diet.
Other forms of sodium which are used as additives in food processing, usually to add flavor, texture, or as a preservative. For example, monosodium glutamate is commonly used as a flavor enhancer, also baking soda, baking powder.
Sodium and chloride levels are comparatively low in all foods which have not been processed. Since most foods in their natural state contain sodium, you need to be aware of both natural and added sodium content when you choose foods to lower your sodium intake.
How much salt do we much need - recommended daily salt intake #worldsaltawarenessweek
Our bodies need salt to survive. Sodium, a major component of salt, can raise blood pressure by causing the body to retain fluid, which leads to a greater burden on the heart.
Recommendation for sodium intake is less than 2, 300 mg/day for adults. This equals about one teaspoon of table salt. The american heart association recommends eating less than 1, 500 milligrams of sodium per day.
The average healthy person needs only about 1, 200 – 1, 500 milligrams (mg) of sodium per day. Those diagnosed with high blood pressure or at risk for high blood pressure should limit sodium consumption to 1, 500 mg/day.
Almost 80% of the sodium we eat comes from processed, packaged and restaurant foods. Consider that almost anything you buy at the supermarket that comes in a bag, a can, a box, a bottle, etc. Mostly likely has salt in it. These items all add up.
We know that eating less salt can help to reduce high blood pressure or hypertension which is a risk factor for heart disease and stroke.
Even though we seem to like the taste of salt in our foods, the good news is that we can get used to the taste of less salt and may not even notice if we try and make small, gradual changes.
So please restrict your use of salt to not more then a tsp a day, also check food labels and menus carefully.