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Benefits of Pistachio And Its Side Effects Tips

Food Items To Include In Your Diet To Gain Muscle!

Dr. Sanjeev Kumar Singh 92% (193 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurvedic Doctor, Lakhimpur Kheri
Food Items To Include In Your Diet To Gain Muscle!

The obsession of getting the perfect body has grown into everyone's psyche. Thanks to well-equipped gyms and easily available home kits, this obsession is no longer a dream. But the gym trainers and bodybuilders suggest that in order to build muscles, following a healthy diet is also necessary. A healthy diet helps in developing the central muscle mass and burns the extra fat in the body.

Here is a list of food items you should include in your diet which will help you to gain muscle:

  1. Eggs: Eggs are rich in proteins and help in the overall development of the muscles, making it a must-have inclusion in your dietary regime. Also, the good cholesterol found in the egg yolks helps in preventing atherosclerosis.
     
  2. Nuts: Nuts such as cashews, almonds or pistachios are a perfect blend of fats, fibres, and proteins. Every measure of cashew or almonds contains 150-170 of top-class calories. Daily intake in a small amount will help you to get the calories without any significant weight gain.
     
  3. Lentils: Lentils are useful to develop the central mass of the body. A cup of ready-to-eat lentils has a protein content of 18 grams and overall content of 40 grams of top grade carbohydrates. A diet consisting of green salad, lentils and brown rice is recommended by gym trainers for the development of body muscles.
     
  4. Spinach: Spinach contains rich amounts of the amino acid called 'glutamine', which helps in the development of the lean muscles. Besides, a daily intake of spinach might also help to build the overall muscle strength of the body.
     
  5. Apples: Apples contain certain polyphenols which help to build the muscles and prevent any form of tiredness in the muscles. Also, polyphenols are even useful in burning the extra fat which makes it an essential fruit to have before workouts. If you are not comfortable with apple, you might also try oranges as your pre-workout fruit, which perform more or less the same function as apples.

Note: Besides the above-mentioned ones, you can also include oatmeal, yogurt, organic milk, fat-free chicken & beans in your dietary routine for muscle development, along with regimented bodybuilding schedules.

147 people found this helpful

Food Items To Include In Your Diet To Gain Muscle!

Dt. Silky Mahajan 92% (100 ratings)
B.Sc. Food & Nutrition, M.Sc. Food & Nutrition
Dietitian/Nutritionist, Bangalore
Food Items To Include In Your Diet To Gain Muscle!

The obsession of getting the perfect body has grown into everyone's psyche. Thanks to well-equipped gyms and easily available home kits, this obsession is no longer a dream. But the gym trainers and bodybuilders suggest that in order to build muscles, following a healthy diet is also necessary. A healthy diet helps in developing the central muscle mass and burns the extra fat in the body.

Here is a list of food items you should include in your diet which will help you to gain muscle:Anchor

  1. Eggs: Eggs are rich in proteins and help in the overall development of the muscles, making it a must-have inclusion in your dietary regime. Also, the good cholesterol found in the egg yolks helps in preventing atherosclerosis.

  2. Nuts: Nuts such as cashews, almonds or pistachios are a perfect blend of fats, fibres, and proteins. Every measure of cashew or almonds contains 150-170 of top-class calories. Daily intake in a small amount will help you to get the calories without any significant weight gain.

  3. Lentils: Lentils are useful to develop the central mass of the body. A cup of ready-to-eat lentils has protein content of 18 grams and overall content of 40 grams of top grade carbohydrates. A diet consisting of green salad, lentils and brown rice is recommended by gym trainers for the development of body muscles.

  4. Spinach: Spinach contains rich amounts of the amino acid called 'glutamine', which helps in the development of the lean muscles. Besides, a daily intake of spinach might also help to build the overall muscle strength of the body.

  5. Apples: Apples contain certain polyphenols which help to build the muscles and prevent any form of tiredness in the muscles. Also, polyphenols are also useful in burning the extra fat which makes it an essential fruit to have before workouts. If you are not comfortable with apple, you might also try oranges as your pre-workout fruit, which perform more or less the same function as apples.

Note: Besides the above-mentioned ones, you can also include oatmeal, yogurt, organic milk, fat-free chicken & beans in your dietary routine for muscle development, along with regimented bodybuilding schedules.

6569 people found this helpful

Weight Loss Program - 7 Healthy Snacking Options To Help You Out!

Dr. Tanju Khurana 90% (59 ratings)
Diploma in Nutrition and Dietitics, Bachelor of Ayurveda, Medicine and Surgery (BAMS), Nutrition & Child Care
Dietitian/Nutritionist, Gurgaon
Weight Loss Program - 7 Healthy Snacking Options To Help You Out!

Losing weight is easier said than done. When the munchies hit, most of us give up and go grab that bag of processed, trans-fat laden food. And then the guilt that you feel is terrible. So, to counter sudden pangs of hunger, and stay healthy (and guilt-free), here are some healthy snack foods you can chew on:

  1. Nuts: Tastier version to appetite subduing snacks! This is the best snack you can carry when you are going on a long journey. Toss some almonds or bhuna channa or figs, walnuts and pistachios, and fill a container that you can easily carry in your bag. So, if you’re on an airplane, instead of buying those salty snacks, munch on your customised one.
  2. Oatmeal: It is somewhere after midnight, and you are wide awake because your tummy wants a midnight snack. Oatmeal is a safe choice for a midnight snack. It even increases ‘tryptophan’ (a kind of amino acid) levels in your brain, which makes you sleep soundly. Eat it with some low-fat yoghurt and fruit of your choice. Avoid eating yoghurt at night, as it benefits best in the day time.
  3. Yoghurt: The gap between lunch and dinner is quite extensive, and if you feel hungry, it’s nothing surprising. The trick is to eat something that is nutritional and filling. Yoghurt is one such perfect snack. Eat it as it is, or mix in some cereals or fruits.
  4. Popcorn: This fun snack has high fibre content. It is also low in fat and packs some protein, thus make it filling and healthy.
  5. Chocolate: Sounds surprising, but chocolate is a treat you can include in your weight loss plan! Dark chocolate is actually good in small amounts. And giving in to your cravings every now and then won’t hurt. Restricting yourself can actually make you give up your plan.
  6. Fresh Seasonal Fruits: If you feel like something sweet, fruits are the best option. You would feel satisfied minus the guilt! Including seasonal fruits like melons, pineapples peaches and even mangoes occasionally can help filling stomach. As a fun option, you can freeze the grapes before eating them.
  7. Almonds: Not only are they delicious, they also pack a lot of nutrients. Grab a handful whenever the munchies strike!

Other Tips:

  1. A teaspoon of soaked chia seeds or grounded flaxseeds or pumpkin and sunflower seeds can make the oatmeal scrumptious and healthier.
  2. Adding About a tsp of cold-pressed olive oil to the hummus dip can make it healthier and it can be enjoyed with vegetable sticks.
  3. Plain yogurts can be added to nuts, fruit cuts or simply made as exotic raitas to facilitate satiety.
  4. Drinking Chaach (buttermilk) during the daytime, or lemonade can also help in keeping self hydrated.
  5. Looks for breakfast cereals which are sodium and sugar-free by reading nutritional labels.
  6. Pick for roasted, salt-free almonds to make it more healthy. Include figs, walnuts and pistachios in daily munching to fill up the stomach with nutrition. 
  7. Green tea bags are easy to carry and can be taken at regular intervals.
  8. No diet farsan, zero cholesterol or other bakery products please, they don't exist. Eat from the earth rather rely on the boxes.
  9. Don't consume things which are artificially too chilled, let them come at room temperature first and then have them, as that creates an imbalance in our body.
1837 people found this helpful

Top 10 Best Muesli Brands In India For A Healthy Breakfast!

Dr. Sanjeev Kumar Singh 92% (193 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurvedic Doctor, Lakhimpur Kheri
Top 10 Best Muesli Brands In India For A Healthy Breakfast!

The health benefits of a good breakfast cannot be overlooked! Muesli is one of the healthiest breakfast alternatives, primarily when you're on the go. They are super delicious, relatively inexpensive, easily available and an excellent source of vitamins, minerals and fiber. Long term benefits of muesli include high metabolism and better health.

However, not all Muesli brands are wholesome and a majority of the time, they are packed full of artificial flavors and sugar. Here are the top muesli brands that are healthy, rich in protein and fiber and a perfect choice for breakfast or sudden hunger cravings:

1. True Elements Muesli

True Elements Muesli is a delicious treat, loaded with excellent flavors yet not compromising on health. The delightful combination of 100% natural grains with dried fruits and nuts makes it a perfect snack to reduce hunger pangs.

Loaded with protein, a bowl of True Elements Muesli gives you the energy to sustain throughout the day and prevent afternoon slumps. This wholesome muesli is also a great source of antioxidants and helps prevent premature aging of the skin.

2. Zerobeli Fruit Delight Muesli

Given our active lifestyle, we do not find time to prepare healthy and nourishing food for ourselves. Zerobeli Fruit Delight Muesli helps you take care of your health needs in no time! Just add a few spoons of this muesli in milk to enjoy a healthy morning treat.

Zerobeli Fruit Delight Muesli is an innovative blend of whole grains enriched with the goodness of fruits, raisins and almonds. It is easy to make and highly nutritious snack option. You can even mix this muesli with some yogurt other than milk.

3. Nourish Organics Amaranth Muesli

Nourish Organics Amaranth Muesli is a delicious superfood to kick start your day. The star ingredient of this muesli is Amarnath, a power-packed seed rich in antioxidants and proteins.

The crunchy, crisp and nutty texture of this muesli combined with the natural sweetness of cinnamon and vanilla makes this a potent meal. Experience the rich taste of Amarnath muesli with yogurt and fruit for a brilliant breakfast.

4. Kellogs Muesli

Kellogg's Muesli is a ready-to-eat breakfast option rich in nutritious grains like Wheat, Corn, Barley, Oats and Rice. The grains are combined with dried fruits and nuts to make the muesli a tasty and nourishing meal.

Kellogs Muesli is rich in vitamin C, B1, B2, B3, B6, folate, iron and fiber. It comes in a variety of delicious flavors such as Nuts delight, fruit magic, crunchy fruit and nut and no added sugar range.

5. Bagrrys Muesli

Bagrrys muesli is made with some of the most healthy and crunchy ingredients. A perfect blend of oats, wheat flakes, raisins and honey with the extra goodness of bran is what makes this muesli an excellent treat. Bagrrys muesli is high in fiber, easily digestible and full of multi-grains.

This wholesome muesli comes in an array of exotic flavors from which you can choose as per your own health and taste preferences including crunchy muesli, protein muesli, mixed fruit, fruit and nut, fruit and fiber, swiss-style and choco delight.

6. Patanjali Muesli

Patanjali muesli is a delicious protein-rich brunch option full of ingredients like grains, fresh and dried fruits, seeds and nuts. It can be mixed along with almonds milk, soy milk, cow's milk, yogurt and fruit juices. This muesli is a potent source of vitamins, minerals and antioxidants and is definitely healthier than any other cereal.

Patanjali muesli provides an energy boost to jump-start your day and has comparatively less sugar and calories. Rich in whole grains and fiber, Patanjali muesli improves the digestion. It also aids in weight control by keeping you full for a longer period.

7. Soulfull Millet Muesli

Soulfull Millet Muesli is as tasty as your regular breakfast to give you all the essential nutrients without compromising on the taste. It is best relished with milk or yogurt. Millet muesli has an amazing combination of multi-grains and honey to make your mornings salutary and wonderful.

The delightful muesli has no trans fat, preservatives or artificial ingredients. Soulfull Millet Muesli is a source of high-fiber and protein, thus a must-have for your body. Packed with crunchy raisins and almonds, millet muesli has the right blend of natural ingredients.

8. Yogabar Muesli

Yogabar Muesli comes in the most exotic and unique flavors like dark chocolate and cranberry, turmeric and ginger, fruit/nuts and seeds and almond and quinoa crunch. All of these variations are gluten-free and high in protein and fiber content.

Yogabar muesli helps to build immunity and assist you to stay lean and fit. It is also a good source of omega 3 and antioxidants. Rich in whole grains, nuts and seeds, this muesli is very nutritious.

9. Kolln Muesli

Baked whole grain oat is the key ingredient of Kolln Muesli. Several varieties of muesli are manufactured by Kolln, to satisfy different tastebuds like Honey-nut, Chocolate biscuit, Yogurt Raspberry, Crunchy classic, Chocolate brittle and Chocolate biscuit Cocoa.

All of these muesli flavors are rich in whole grain oats and valuable muesli grain. Kolln Muesli does not contain any artificial flavors and additives. This muesli can be enjoyed as a delicious snack and without a doubt play an essential role in healthy nutrition.

10. Monsoon Harvest Muesli

The ingredient of Monsoon Harvest Muesli has been blended in an excellent manner to create amazing flavor and textures. It is a good breakfast snack with a comprehensive mix of wholesome ingredients and delicious flavors.

Monsoon Harvest Muesli consists of whole grain oats, ragi, bajra flakes, seeds and nuts. Unique flavor pairings of this muesli toasted to perfection are available including Cranberry and Almond, Roasted Cacao Bean and Raisin, Dark Chocolate and Orange Peel, Fig and Honey with Salted Pistachios.

Weight Loss & Weight Gain - How Ayurveda Can Help?

Dr. Tanmaya Acharya 90% (73 ratings)
MD - Ayurveda, BAMS, Post Graduate Diploma in Nutrition and Dietetics
Ayurvedic Doctor, Bangalore
Weight Loss & Weight Gain - How Ayurveda Can Help?

Seldom you will come across a person who is satisfied with their body weight. While some people try everything under the sun to lose the extra and unwanted kilos, other pray for some healthy weight gain. There can be a plethora of factors responsible for the weight gain (unhealthy and sedentary lifestyle, overeating, or medical condition such as Hypothyroidism) and the weight loss (chronic illness, depression, parasitic or viral infections, to name a few). However, leaving the condition attended for too long will further complicate things.

Ayurveda for effective weight loss

  1. As per Ayurveda, one of the underlying factors that result in excess body weight or obesity is an elevation of the Kapha Dosha and vice versa (obesity can also trigger a vitiation or an increase in the Kapha in the body).
  2. Thus, to treat obesity and to facilitate a healthy weight loss, it is necessary to balance and pacify the Kapha.
  3. Yoga and exercise, without any doubt, contribute significantly to the weight loss.
  4. Be it the Surya Namaskar or Anulom Vilom, the yogas or pranayamas are powerful and helps to relax and calm the body (physical as well as mental). It also contributes significantly towards the detoxification process to ensure the body is free of the harmful Ama.
  5. According to Ayurveda, the digestive capacity of the body is the most powerful in the period between 11am-2pm. Thus, Ayurveda suggests that the lunch should be your main meal
  6. The dinner, on the other hand, should be light and preferably between 6pm-7pm.
  7. Munching on snacks in between should, however, be avoided.
  8. The diet should help to pacify the Kapha. Opt for light and warm foods.
  9. Enrich the diet with foods such as asparagus, onion, carrots, celery, broccoli, spinach, winter squash, wheat bran, rice, quinoa, apples, pomegranate, cherry, berries, pears, figs, to name a few.
  10. Keep the body hydrated and maintain a healthy sleep cycle.

Ayurveda for weight gain

  1. Severe weight loss (underweight) is triggered by disorders that affect the Vata Dosha.
  2. Pacifying the Vata Dosha can work wonders for a healthy weight gain.
  3. The Ayurvedic approach includes switching over to a Vata pacifying diet along with exercise, yoga, meditation, healthy lifestyle practices, and a body detoxification.
  4. If you want to gain weight, proper rest, a sound sleep (6-8 hours daily) and minimizing the physical, mental and emotional stress are a must.
  5. A 15 minutes yoga, especially the Nadi Shodhana is known to have a soothing effect on the Vata Dosha. Practice the yoga daily without fail.
  6. 3 meals a day is also recommended for weight gain.
  7. The diet should contain ghee and a variety of oils (olive oil, sesame oil, sunflower oil).
  8. Warm, smooth, and oily foods are highly beneficial. Include berries, avocados, pistachios, dates, peach, banana, apples, beets, avocados, garlic, cilantro, pumpkin, onion, and carrots (cooked), wheat, rice, quinoa, oats, sesame seeds, pumpkin seeds, cheese, butter, buttermilk, yogurt, eggs, fish (salmon, tuna, sardines), meat (chicken, turkey, duck, beef).
  9. Ayurveda suggests that the body should be well hydrated.
     
2766 people found this helpful

Is It Possible To Diet While Navratri Fasting?

Dt. Ranjit Kaur 88% (407 ratings)
Post Graduation Diploma in Dietetics and Public Health Nutrition, Fellowship In Obesity Management
Dietitian/Nutritionist, Amritsar
Is It Possible To Diet While Navratri Fasting?

Keep in mind the below points to maintain your health. Say no to fried, snack on nuts and go for innovative healthy meals.

  1. Option for skimmed or double toned milk instead of whole milk. But make sure you don't have to much milk. Two servings of milk or milk products in a day is enough. Also limit your potato intake. If you want to use mix them with lauki to make roti.
  2. Avoid fried food as frying kills the nutrients in food. Roast or bake instead. Also, avoid pakoras and namkeen-- have walnuts, pistachio, almonds or roasted makhanas as snacks instead. You can also munch on a mixture of pumpkin seeds, flax seeds and raisins.
  3. Subadana khichdi should also be avoided as it shoots up the sugar level.
  4. Eat small meals at regular intervals to keep your metabolism running.
  5. Drink lots of water to keep yourself hydrated. You can also have green tea, infused water or coconut water. Lemon and mint can also be infused in water. Have it early in the morning as it cleanses and detoxifies your body. Lassi, smoothies and yogurt keep you full and hydrated.
  6. Go for kuttu rotis in place of puris, since buckwheat absorbs a lot of oil. The flour otherwise is extremely rich in dietary fiber, calcium and protein. Amaranth flour is another option for rotis since it is lighter and much lower in calories.
1 person found this helpful

Healthier Options Of Snacks!

Dt. Mrs. Maithili Kelkar 91% (150 ratings)
B.Sc.(Hons)HSc in Food an Nutrition, Postgraduate Clinical Nutrition
Dietitian/Nutritionist, Mumbai
Healthier Options Of Snacks!

While you may be controlling your portions and ensuring that your meals are healthy, the snacks in between the big meals may still be causing your body harm. The packets of chips that you may open will not only add calories but other harmful chemicals as well. There are other healthier options out there which you can use to replace it and still satisfy your cravings.

1. Kurmura or puffed rice - A staple snack in many parts of India, kurmura comes in many varieties and mixtures that are quite popular. Some examples are jhalmuri, bhelpuri and others. While mixing it with other things such as farsan, nuts and chana are good, excessive use of oil or sweet spices may increase its calorific value. Thus refrain from these additions.

2. Khakra - A great Indian snack that comes from Gujarat, this is a form of flatbread which can be consumed on its own or with chutneys. This is very low in fats and oil and is one of the tastiest snack alternatives around.

3. Masala corn - Corn is considered to be a very healthy and nutritious snack on its own. However, you can add various types of masala or have a roast corn cob with salt and lime dressing, which is an already favoured snack all over India.

4. Nuts - Assorted nuts such as almonds, peanuts, pistachios can be a very filling snack without the need for large quantities of it. However, don't consume too much of it as certain varieties do contain considerable amounts of fat and thus moderation is the key here.

5. Soya sticks - A new entrant into the Indian market, soya sticks are baked and then laced with spices. Soya tends to have protein while not much fat and thus it can be healthy as well as a tasty snack. Soya sticks are usually laced with various kinds of masala.

6. Chickpeas or chana - This is another snack which can come in many forms such as roasted, boiled or even as a paste in the form of hummus. It contains a lot of protein but very little fat. Chickpeas can be had either on their own or mixed with nuts or other forms of mixture.

7. Baked snacks - Various forms of snacks which are baked instead of fried can be a good alternative as well. Baked versions of potato chips and other snacks are increasingly available in stores across India.

2 people found this helpful

Fat & Health - Can It Be Real?

Dt. Amreen Qureshi 88% (130 ratings)
MSC in Nutrition
Dietitian/Nutritionist, Lucknow
Fat & Health - Can It Be Real?

If you are into healthy eating, but like a dose of fat in your diet, we have a surprise for you. Not all fats are unhealthy. Saturated fats should be taken as a part of your diet while trans-fat should be banished. There are a lot of fats that are healthy and can actually help in promoting good health. So read on to know how to eat lots of fat and still be healthy!

1. Avocados: Avocados contain a monosaturated fat that goes by the name of Oleic Acid. This also has numerous health benefits and is known as a superfood that gives us omega three fatty acids. It even contains plenty of potassium.

2. Cheese: Remember to have a slice of cheese the next time you find yourself avoiding that mandatory glass of milk. Cheese is known as a great source of protein, calcium and Vitamin B 12 as well as phosphorous. It also contains fatty acids that can even reduce the risk of type 2 diabetes mellitus.

3. Dark Chocolate: A small dose of dark chocolate a day can actually keep skin damage and cardiac disease at bay. That's the result of medical studies. This superfood can also encourage better brain function thanks to the fact that it is rich in iron, magnesium, copper and other nutrients as well as essential fats.

4. Eggs: The fats found in eggs do not affect the cholesterol levels in the blood, which makes it the ideal source of essential and healthy fats as well as protein and calcium. Eggs can protect the eyes form wear and tear thanks to the heavy element of choline. Plus, it is also known as a weight loss friendly food.

5. Fish: Fish and other seafood have proven health benefits thanks to the omega three fatty acids which can actually aid you in your weight loss journey and keep your heart healthy. This lean protein also helps in giving you essential nutrition when ingested on a regular basis.

6. Seed Oil: Sunflower, olive oil and flaxseed oil have healthy fats with proven health benefits for everyone. The fats present in this kind of oil are very healthy and can actually help in retaining the good health of bones.

7. Nuts: Dry fruit, almonds, figs, pistachios and raisins help in giving you your daily dose of natural fats that are healthy. You can munch on these for essential vitamins and minerals along with the fat content.

Improve your overall health as well as the quality of your hair and skin with these essential and healthy fats!

3330 people found this helpful

Healthy Snacking Options To Munch When Cravings Attack!

Dt. Sarika Nair 89% (74 ratings)
Diploma in Diet and Nutrition
Dietitian/Nutritionist, Mumbai
Healthy Snacking Options To Munch When Cravings Attack!

While you may be controlling your portions and ensuring that your meals are healthy, the snacks in between the big meals may still be causing your body harm. The packets of chips that you may open will not only add calories but other harmful chemicals as well. There are other healthier options out there which you can use to replace it and still satisfy your cravings.

  1. Kurmura or puffed rice - A staple snack in many parts of India, kurmura comes in many varieties and mixtures that are quite popular. Some examples are jhalmuri, bhelpuri and others. While mixing it with other things such as farsan, nuts and chana is good, excessive use of oil or sweet spices may increase its calorific value. Thus refrain from these additions.
     
  2. Khakra - A great Indian snack that comes from Gujarat, this is a form of flatbread which can be consumed on its own or with chutneys. This is very low in fats and oil and is one of the tastiest snack alternatives around.
     
  3. Masala corn - Corn is considered to be a very healthy and nutritious snack on its own. However, you can add various types of masala or have a roast corn cob with salt and lime dressing, which is an already favoured snack all over India.
     
  4. Nuts - Assorted nuts such as almonds, peanuts, pistachios can be a very filling snack without the need for large quantities of it. However, don't consume too much of it as certain varieties do contain considerable amounts of fat and thus moderation is the key here.
     
  5. Chickpeas or chana - This is another snack which can come in many forms such as roasted, boiled or even as a paste in the form of hummus. It contains a lot of protein but very little fat. Chickpeas can be had either on their own or mixed with nuts or other forms of mixtures.

These food items can satisfy your food cravings without adversely affecting your health.

7219 people found this helpful

Healthy Weight Gain Dietary Tips!

Dt. Sonal Gupta 90% (122 ratings)
DNHE- Diploma in Nutrition & Health Science, MSC (Mass Communication), Certificate in Diabetic & Sports Nutrition
Dietitian/Nutritionist, Gurgaon

Add pistachios or roasted channa to your diet. Make them your evening munchies, as they help you a lower risk of heart disease & help you gain weight.