Dt. Charmi Gala

Hello Everybody,

This is dietician Charmi Gala here. We all know we need to drink lots of water. Body is made full of water at least 70% of a body part. Most of us know that we need to drink water but are we able to? No! So what are we going to learn today or what I am going to tell you is that there is no hard and fast rule to follow about water? But you can watch your urine colour, you can have ample of water. Summer is not a season where you need to worry much about the water. But rains yes. Once it is little cooler, our water intake comes down. So how do we get and reach that water target?

So how do we make sure we need to drink ample amount of water. What are the ideas that I am going to share number one add water if not there are other ways to adding water. Like your milk, lime water, you have your rice kanji, you have green tea. Other liquids which you can stock at your desk and keep drinking ample amount of water. So you need to set a limit on beverages when you work at the desk, we take a lot of tea and coffees. These are all having lot of caffeine. What you can do is set a limit of 2 small cups during a day. Increasing your water should be a good way by adding a different more of fruits and vegetables to your diet. Try and have the seasonal fruits as much as you can. As much as your tomatoes melons your cucumber salad tomatoes they have ample amount of moisture so we can eat moisture from them.

We can also think about gifting a bottle to ourselves. Why not , yes. Whenever you get of your typical bottle, get bored not taking water in a right way, try and substitute with a fresh new bottle that will add more interest to your water intake. Apart from that whenever you are going away from home or office try and carry a water bottle set a reminder to your gadget we all use lots and lots of gadgets these days. So what we can take help from technology is set good into will's target so that whenever you are low on water keep reminding your body that you need more and more of water. What next you can also change the temperature, in summers we all like to drink cold stuff.

Soon there would be monsoons here, we can add up warm liquids like your green tea rice kanji your liquids which are thin soups so that your body will appreciate taking warm liquids and it will get you and energized body. Next what next can you do you can also try and put yourself on a liquid diet for a day in a week's time where you just take lots of liquid so that you rejuvenate your body. So to know more about your nutrition queries know more about yourself how you can change your nutrition targets in your body contact me via lybrate.com you can book an appointment for yourself.

Makhana, also well known as 'fox nut' or 'lotus seed', has proven to be a powerhouse of healthy nutrients like vitamins, minerals and fibers; they are loaded with medical properties, are absolutely healthy for diabetic patients and those who have a history of high blood pressure. 

Makhanas are the new popcorn! As they are crunchy, tasty, easy to prepare, economical and healthy.

When we think of a light evening snack, we often think of a packet of fried chips or Kurkure. However, it is high time that we think of something healthier, as we are already aware of the ill-effects of processed food all around us. So, ditch the unhealthy snack & the dangerous processed food and snack on makhanas as they are free of trans fat and are light on your tummy.

Below are 12 health benefits of makhana you should know:

1. They are low in calories, fat, and sodium. Therefore are the perfect in-between-meal snack. They also make you feel full, so further cravings for binge eating are reduced.
2. Their low sodium and high potassium and magnesium content make them very useful for people with high blood pressure.
3. The high calcium content is good for bone and teeth health.
4. Their sugar content is low, and so are highly useful for diabetics, who have the urge to eat at short intervals.
5. The fox nuts have astringent properties and are useful for kidney ailments.
6. People looking for weight loss should try makhana, as they are very low in calories but can fill the stomach. This helps control hunger pangs and intake of high-calorie foods.
7. It is rich in fiber and so can be used in weight loss as well as for digestion problems like constipation.
8. Fox nuts are rich in antioxidants and therefore useful in fighting ageing and chronic inflammation and stress in the body.
9. In both men and women, makhana is believed to improve fertility rates. The sperm quality and quantity is believed to improve when makhana is consumed.
10. Given its multiple benefits, especially calcium and iron, pregnant women are given makhana. It also helps prevent hypertension and diabetes in a pregnant woman.
11. Fox nuts are believed to help get rid of insomnia.
12. If addiction to coffee is your problem, try some fox nuts to get rid of the addiction.

Methods of use:

1. The seeds are actually tasteless and so whether it is salt or sweet, they take on the added taste.
2. Roast the seeds with a little ghee on a light flame. Sprinkle salt, and the yummy snack is good to go.
3. Other spices like cinnamon or oregano can be added to suit one’s taste.
4. They can also be used in sweet dishes like kheer and other desserts.

If you are looking for a super snack that is highly healthy, economical and has no hazards on your health, go ahead and grab a bowl of fox nuts!

In case you have a concern or query you can always consult an expert & get answers to your questions!

The boom in the convenience food culture over the last two decades is largely responsible for the weight issues that the present generation is staring at. Lifestyle diseases associated with the same are forcing us to adopt a healthier approach with a focus on our body needs.

But, due to our fast paced life, we want a quick fix solution to losing weight too. What we forget is that there can be no shortcuts to achieve that goal in a healthy and reasonable way. Crash diets or sudden bursts of exercise can never be the best ways to lose weight. The body likes slow changes in terms of food and exercise.

When we suddenly start to starve ourselves, we run the risk of becoming deficient in necessary nutrients and vitamins that our body needs. Similarly, sudden changes in exercise regime might cause injury to one’s body and set our fitness levels in a back gear. At times, it may even leave us demotivated.

So, if one needs to lose weight, what should one do?

Understand the relationship between energy needs and body weight

Our body uses food for energy. It stores any excess energy as fat. Therefore, if we eat more food than what our body needs for daily activities and cell maintenance, we are bound to gain weight. To lose weight, we need to get your body to use up these stores of fat.

Follow the three-prong strategy

• Adjust the daily diet scientifically to help reduce the extra calories one is used to eating.
• Increase the levels of activity one is used to. This helps to increase our metabolism and thus the body burns more calories throughout the day.
• Being perseverant

Let us try and further explore these strategies in detail.

Strategy 1: Gradual restructuring of the present food pattern

Sustained weight loss should involve permanent change in one’s eating habits. But, this must be achieved by taking baby steps. Even small changes can make a huge difference.

These changes could mean changing the kinds of food, time of food, meal portions or method of cooking. Also, if the change in eating habits is done keeping one’s preferences in mind, with little deviation from their routine, it takes less effort to follow a plan.

Over a long term this strategy helps to change our perception about food and bring about a lifestyle change.

What it does not mean

Crash dieting which usually ends up with you either getting weaker or giving up in desperation. It can also lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.

Strategy 2: Set up a sustainable exercise regime

The second aspect of one’s health plan must be a recommended exercise routine. This follows a simple logic that if one increases the amount of exercise one does for the same diet and calorie intake, they will almost certainly lose weight. So, if it is coupled with diet changes, the results are always encouraging.

The exercise plan need not make a huge dent into your pocket. This too should be thought through and planned keeping one’s preference in mind. Physical activity is more important than the form. So, if one is not a gym person, brisk walking even for 45 minutes a day, would work wonders for you.

Key is to find something that one enjoys, is easy to do in terms of location and cost. It is then more likely to be build it into one’s routineand taken to a logical conclusion.

Strategy 3: Be patient and persevere

Staying motivated throughout the entire transformation process is probably the toughest challenge.It might take a while before one notice any changes, but they will steadily appear. There will be days when you would want to or probably will give into your temptations. There would also be times when the weighing scale would simply refuse to budge. Instead of losing weight you would be frustrated on having put a little back on.

Remember, that everyone goes through this phase - it is normal! Only thing is that one should not let it come in the way to a healthier self. All it might need is a tweak in the health plan. Set realistic goals and keep in mind that slow and steady would always win the race!

In case you have a concern or query you can always consult an expert & get answers to your questions!

When it comes to bananas, most of us just grab them on the go; after all, as they are everyone's favorite fruit and the perfect 100-calorie goody. So, how do you pick your banana fruit? Because, when you look at this fruit, you either think that, 'oh, it’s too ripe' or 'too green'. A banana has two major stages, ripe and unripe. The nutritional value of a banana actually changes as it ripens? Different maturity stages of bananas give different health benefits to your body. 

Also, a banana gradually ripens, they become sweeter in taste.  But, why does this change happen? It happens because there are enzymes in the banana that breakdown into starch, which isn't sweet in nature, into a new substance called sugar. These changes makes the banana easily digestible. 

Let's determine the right stage at which the bananas should be consumed:

Features of ripe banana

Ripe bananas are yellow in color and often feature brown or black spots on their surface.

Pros of consuming ripe bananas

• As compared to unripe bananas, ripe bananas are sweeter and better in taste.
• They contain around 8 percent starch and about 91 percent sugar
• The resistant starch present in unripe bananas changes into simple sugar form as the bananas ripen.
• Yellow bananas are easy to digest since they have a higher glycemic index as compared to unripe bananas
• When the bananas ripen fully, they produce a substance called Tumor Necrosis Factor or TNF and this compound is known for its anti-cancer qualities
• Ripe bananas also have a high level of antioxidants which offer a host of benefits right from boosting your gut health to improved skin

Cons of consuming ripe bananas

• According to some studies, bananas tend to lose some of their micronutrients as they ripen.
• Since ripe bananas are sweeter than unripe ones, they are unsuitable for people affected with Type 2 diabetes.

Unripe bananas

Features of bananas 

Unripe bananas are waxy and green

Pros of consuming unripe bananas

• One of the most excellent benefits of unripe bananas is that they are rich in resistant starch content.
• Unripe bananas are ideal for people suffering from high blood sugar levels. Therefore, if you have diabetes but like bananas, then you should stick to unripe bananas.
• They are incredibly rich in probiotic bacteria, which is necessary for maintaining gut and colon health.
• Moreover, green bananas can absorb nutrients like calcium much better, and therefore they are always a good option for health-conscious people.

Cons of consuming unripe bananas

• They contain around 40 percent starch.
• They are bitter and due to their low glycemic index makes them difficult to digest
• The level of antioxidants increases as the fruit ages and therefore, unripe bananas are low in terms of their antioxidant content as compared to the ripe variety.
• Green bananas are also known to cause bloating and gas formation owing to higher resistant starch content.

All in all, both types of bananas come with a set of benefits. If you don’t have any existing medical condition, you should alternate between both variants to enjoy their respective health benefits. But in case you have diabetes, it is best to avoid ripe bananas. In case you have a concern or query you can always consult an expert & get answers to your questions!

Depression is definitely something to do with the mind. However, it is important to realize that the brain does not work independently on its own. It still requires the energy that is supplied from the food that is consumed. It is also well known that most reactions in the brain are chemical reactions, be it happiness or sadness. The food that is consumed definitely has chemicals identified which can make the brain act in different ways. So, if the brain is feeling depressed, there are definitely some foods which can change that.

If you are someone who is feeling the blues and do not want to take a pill, try these happy foods which can definitely produce a change.

1. Tomatoes: Bright red tomatoes look so good, they make you feel happy. However, they also contain lycopene, which is a phytonutrient that fights inflammation. Stress leads to constant inflammation in the body, and lycopene fights that. The smaller the tomato, the more benefit you have. The maximum benefit is from the skin, and so smaller ones are more useful with their better skin-to-fruit ratio.
2. Bananas: Serotonin is one of the happy chemicals (neurotransmitter) that enhances mood. Bananas contain tryptophan which gets converted to serotonin in the body. No wonder that eating a banana makes one feel happy and carefree. If you have not observed, do so next time you eat a banana!
3. Nuts: Some nuts can make you go nuts with laughter as they are rich in protein, a perfect snack, and refrain you from snacking on fried foods. What is lesser known is that they contain Omega-3 fatty acids which are proven to beat depression clinically. Vitamin E in them helps fight stress and inflammation, making it more beneficial.
4. Oregano: This herb is full of health benefits. It contains caffeic acid and quercitin and rosmarinic acid, which are all proven to fight anxiety, fatigue, and sadness. What makes it more attractive is that is easy to grow, even in a pot on the kitchen window. Add it to your veggies and see your mood brighten up!!
5. Chocolates: While biting into a chocolate leaves you grinning, there is a scientific reason for it. The bitter ones, especially, cause release of serotonin and anadamine, which make you feel happy and light. The darker the chocolate, more the happiness.
6. Sweet potatoes: They are laden with carbohydrate and tryptophan, which as noted earlier helps fight depression. It also contains vitamin B6, a proven natural anti-depressant. Their rich content of magnesium and potassium also reduces stress.

Before reaching out for a pill to beat the blue, try these colorful food substances and see yourself feeling better and happy!

In case you have a concern or query you can always consult an expert & get answers to your questions!