Category: Medical Nutrition

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What Does 200 Calories Look Like

What Does 200 Calories Look Like
What Does 200 Calories Look Like

200 calories?? Doesn’t sound like much. Especially when your daily calorie requirement is somewhere between 1500-2500.

Given that calories depend from person to person, based on gender, weight, age and various other factors; the calories consumed don’t change a bit no matter who consumes them.

If someone says 200 calories, it seems like nothing when we talk about desserts and fried food, but it seems like a lot in context to fruits and ‘healthy’ food.  So let’s take a look at some pictures of food depicting 200 calories to figure out how much is too much.

200 Calories

First is some fish, particularly salmon. This amount is great for a filling healthy snack. Add some vegetables or some vignettes to make it a perfect dinner.

Then comes 3 small pieces of brown bread – which is more than enough for a light snack. Pasta in that amount makes 200 calories, so you add some chicken or vegetables and mix it up in a great sauce to make it a healthy meal under 500 calories.

One full glass of white wine comes up to 92 calories, so you easily kick back and enjoy 2 glasses of wine! Potatoes – the best sin. French fries – an even deadlier sin! But be careful not to order a large amount, stick to a small portion for a quick snack.

Now don’t look at the brownies and get too excited, you’re allowed only one such piece because that’s around 190 calories.

White rice can be consumed in more than a mouthful though; you can enjoy one full bowl of white rice without worrying about more than 200 calories. 3 boiled eggs – the perfect healthy snack, which is astoundingly so filling is another snack under 200 calories.

One glass of full-fat milk comes up to 200 calories which is why is a recommended mid-night snack. Then we have one whole chicken breast, which can be spruced up with sauce or cooked in any manner without worrying about too many calories.

A plate full of fruit such as kiwi makes up 200 calories – now that’s a great way to feel full and be healthy! Black coffee makes up for barely 10 calories, if you have it with sugar that’ll be around 30-40 calories.

This means you’re allowed 5-8 cups a day (it’s safe to assume you will become a night owl after such consumption). If you like your coffee with milk and sugar, that’s almost 100 calories so you’re allowed 2 cups of that.

Well, now you know what 200 calories look like, in some cases, it’s barely a mouthful while it’s more than a yummy meal in others. Another great way to make sure you’re snacking under 200 calories or consuming the necessary amount, check in a calorie counter app.

It allows you to record every food item and shows you the total amount of calories you consume. Here’s to some healthy snacking, some unhealthy binging (once in a while allowed), and an overall diet within your calorie budget. Njoy your healthy meal 🙂

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz Medical Nutrition

How to Start Being Gluten-Free?

How to Start Being Gluten-Free?
How to Start Being Gluten-Free?

Let’s start with the definition of Gluten-Free & why it is important to consider:

Gluten-free means foods that do not have gluten. Gluten is a general name for the proteins found in wheat, rye, barley and triticale.

Gluten helps foods maintain their shape, acting as a glue that holds food together.

3 Major Reasons Why You Need to Give Up Gluten

  1. If they’ve been diagnosed with celiac disease
  2. If they have a gluten intolerance, or
  3. If they have an allergic reaction to wheat
How to Start Being Gluten-Free?

Celiac Disease: If you have celiac disease, your immune system reacts to gluten which leads to damage to the lining of your gut.

This causes symptoms of celiac disease, including bloating, diarrhea, nausea, tiredness and headaches. This only happens if gluten is eaten.

By avoiding all gluten (some people also need to avoid oats), your gut can heal and your symptoms should improve. The gluten-free diet is the only treatment for coeliac disease.

Gluten Intolerance: There are also a large number of people who have a sensitivity to gluten or are gluten intolerant. These people experience many of the same symptoms as those with celiac disease.

Unlike celiac disease, gluten sensitivity doesn’t damage the intestine. There’s no accepted medical test for gluten sensitivity, so you should tell your doctor about your symptoms.

There are also some theories and studies linking gluten intolerance to things like chronic fatigue, depression, irritability, and anxiety.

Wheat Allergy: A wheat allergy and a gluten allergy are actually two very different things. One is a diagnosable medical problem, while the other is a non-medical shorthand for several different possible conditions.

And beware foods that might be okay if you have a wheat allergy may not be okay if you have a “gluten allergy,” (and vice versa).

A wheat allergy is an allergic reaction to wheat, which, as we know, is a grain used to make a wide variety of different foods.

Wheat has many different components, including starches, proteins and even a little bit of fat. People with this allergy usually show hives, rashes, or stomach pain after consuming wheat. 

Here Are the Tips to Start With a Gluten-free Diet

Start Reading Food Labels

Every food label will mention its ingredients as well as any items that could cause allergies. So it’s essential to read all labels carefully and ensure you buy only gluten-free products.

Sometimes even medicines and vitamins could contain gluten – but that’s more of a worry for someone with a wheat allergy.

A lot of gluten-free substitutes are available – bread, pasta, crackers, cereals etc so it’s not like you’re being deprived of anything.

Though it’s always better to try and make it at home, for the people who don’t have the time – make sure you check the labels.

Use Gluten-free Substitutes

Pasta, bread and crackers all contain gluten, but that doesn’t mean you can’t still enjoy these foods in your diet. 

Instead, switch to gluten-free alternatives of your favorite foods, which you will find in most supermarkets and health food stores.

Gluten-free substitute foods include pasta, bread, crackers, bread rolls, cereals and more. 

Remember Lots of Foods Are Naturally Gluten-free

There are many healthy and delicious foods that are naturally gluten-free! In fact, the most cost-effective and healthy way to follow a gluten-free diet is to seek out these naturally gluten-free food groups.

This list includes Meat, Fish, Egg, Low-Fat milk, Cheese, Olives, Nuts, Seeds, Fruits, Vegetables, Figs, Raisins, Beans & many more. For the complete list, please click here.

There Are Gluten-free Grains and Cereals Too

The gluten-free diet doesn’t mean that all grains and cereals are off the menu.

Quinoa, corn and millet are just some of the naturally gluten-free grains which can be included in the diet. Just check the labels to make sure you are using uncontaminated versions.

Even Alcohol Counts

Wine, ports, sherry, hard and distilled liquor are all gluten-free so you’re good to go. But beers & malts are all made with grains therefore they’re technically made with gluten. Since these items are not distilled, they are considered gluten-free.

Beer is gluten-free when made from gluten-free grains. Beer made from barley and processed to remove gluten is not considered to be gluten-free.

It’s essential to know what you’re drinking and how it’s made before you pour it down your throat! So what’s your poison?

Can Still Enjoy Meals Outside With Your Family

Gluten-free doesn’t mean that you can’t go for dining. Still, you can enjoy meals in restaurants with your family & friends.

You just need to make sure that whatever food you are opting for should be gluten-free. You can find many apps for gluten-free guides which you can download on your mobile and refer to before placing an order.

Start Experimenting With Food

It’s your time to shine as a chef since this is the perfect way for you to start experimenting with food and changing recipes into gluten-free ones.

A lot of foods are naturally gluten-free, so you’re allowed to eat eggs, dairy products, vegetables, fruits, fish and seafood, meats and poultry – and that’s more than what you need to fill your plate.

You could swap bread crumbs for polenta crumbs, use corn flour to make pasta and so on.

Remember, gluten-free meals can be just as delicious and healthy too.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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latest buzz Medical Nutrition

Top 7 Gluten-Free Foods for Athletes

Top 7 Gluten-Free Foods for Athletes
Top 7 Gluten-Free Foods for Athletes
Top 7 Gluten-Free Foods for Athletes

For any athlete, their diet mainly relies on carbohydrate intake which helps in maintaining high energy levels, prevents fatigue, regulates blood sugar and helps in quick recovery after an event.

Some athletes are now choosing gluten-free foods as part of their performance-enhancing factors.

This basically means they’re choosing improved digestion and thus better absorption of nutrients which leads to an improved performance.

A gluten-free diet involves refined carbs, high fiber and lean protein – the perfect combination for any athlete! This is some of the top gluten-free food an athlete should consume to further improve their performance.

Banana

One banana provides 31 grams of carbohydrates which really helps replenish your body’s exhausted carbohydrates.

It also contains manganese which is essential for bone development and wound healing – another essential for any athlete.

Bananas are also rich in potassium which is needed for muscle function. Basically, a banana before your workout will really boost your performance!

Sweet Potatoes

This one’s a great option for long-lasting energy. One cup contains 166 kcal of glucose which is always drained after any athletic event.

They’re the kind of carbs that literally fuel your body like an IV drip! Sweet potatoes can boost energy, increase endurance and improve energy levels – it’s a win-win situation!

Beans

Beans are an all-inclusive source of protein, carbs and fiber. They also contain iron which really helps improve endurance.

Dried Fruits

Figs, raisins and dates are a handy source of a mid workout fuel! They are rich in manganese and provide just the right amount of calories to prevent further energy drain.

Also, they’re portable which means you can just stuff them in your gym bag!

Quinoa

It’s something like cereal but not really. But the good part is that quinoa is loaded with crabs and also contains a large amount of protein!

It helps build new muscle tissues and is also among the world’s healthiest foods!

Gluten-Free Protein Bars

As we all know, protein bars are loaded with carbs, fiber, protein and potassium. The only thing you need to do here is pick up one that’s gluten-free. Leave the rest to the bar!

Eggs

Hard-boiled, scrambled, omelets and whatnot. Eggs are the best meal for any athlete, and for any athlete reading this I needn’t give reasons why. It is like universal knowledge!

In case of any query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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Categories
latest buzz Medical Nutrition

10 Tips to Strengthen Your Immune System

10 Tips to Strengthen Your Immune System
10 Tips to Strengthen Your Immune System
Man fighting virus image.

Overall your immune system does a very good job of keeping you healthy and well, but you’ve got to do your bit to keep it at it’s a game.

It could never hurt to take some care of your immunity! You could eat well, go for regular checkups and always eat your vitamins.

But is that bare minimum enough to keep it on track? Diet, age, exercise, lifestyle as well and environmental factors play a huge role in the working of your immunity system.

10 Easy Tips That Will Help You to Boost Your Immunity

1. Get Some Sleep 

As per research, your immunity system only produces half the amount of antibodies than it usually would when you haven’t got enough sleep.

That will ultimately increase your susceptibility to any illness. The easiest and most relaxed way to boost your immunity is to get 7-9 hours of sleep every night.

2. Stress is Never Good

Everyone has problems in life – home, family, financial, but they should be avoided as much as possible. When you stress, your body produces ‘stress hormones’ which suppress the working of your immunity system. Join a meditation class but don’t let the stress get to your body. 

3. Kale is the New Spinach

Vegetables like broccoli, kale and cabbage support the liver’s ability to flush out toxins while also directly boosting your immune system. Go vegetarians!

4. Don’t Be a Couch Potato

Exercising, which could also be a 20-minute walk, will really stimulate the lymphatic system, increase oxygenation and increase the production of leukocytes – a cell that helps fight infection.

You’re going to be living healthy and helping your immunity! Win-win situation.

5. Mushrooms Are Good

Medicinal and Japanese mushrooms are filled with antioxidants and immunity boosters. There’s a wide variety so try a new one every time!

6. Avoid Sweeteners and Sugar

Consuming 75 grams of sugar will reduce the ability of the WBCs to overpower and destroy the bacteria. Opt for fresh fruits and flavored teas to complete your sugar cravings.

7. Bmi Matters

Shape and size really don’t matter, but having the right weight for your height and age really does. Use our BMI calculator to find your correct BMI.

Higher numbers of fat cells tend to trigger a series of events which eventually lead to a diminishing immunity system.

8. Eat Your Vitamins

Sounds like such a cliche but they’re really important. Each vitamin has a different property to boost one’s immunity.

9. Say Bye to Cigarettes and Alcohol

Well, that title would certainly ruin a Friday night for most people.

But apart from what these items do to your body, they majorly undermine your immunity system. It’s almost like causing intentional bacteria in your body!

10. Live, Love, Laugh

Well, the key word here is laugh. By laughing, you’re automatically distressing while also unintentionally allowing your body to produce more WBCs. Watch a good comedy and let the magic begin.

In case of any query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

Categories
latest buzz Medical Nutrition

Pros and Cons of Coffee

Pros and Cons of Coffee
Pros and Cons of Coffee
Pros and Cons of Coffee image

What is your usual morning routine? Wake up, have some coffee, open your eyes and let the day begin.

Coffee is addictive and how! There are people whose day can’t end unless they’ve consumed their daily 5 cups of coffee.

It’s very important to understand when to take coffee & in how much quantity so that, you can benefit rather than health issues.

You could be the judge of that after reading these pros and cons of the effect of coffee on our health!

PROS

  • Coffee is made from seeds, and like all other seeds it has protective compounds.  Coffee can prevent strokes as well as lower our risk of Parkinson’s and dementia.
  • Coffee boosts our concentration and memory
  • Coffee lowers the risk of oral cancer. Decaf has a much weaker effect for the same while tea has no effect at all.
  • Studies show that high consumption of caffeine reduces the risk of type 2 diabetes.
  • The caffeine in coffee controls many brain functions e.g. mood, energy levels, vigilance and even reaction time.
  • Caffeine can boost one’s metabolic rate drastically, which basically means an increase in the burning of fat – weight loss!
  • A single cup of coffee contains vitamin B5, vitamin B2, potassium, manganese and magnesium – all essential and important nutrients.
  • Coffee contains stimulants which can drastically lower the risk of developing depression.

CONS

  • Coffee can disrupt sleep patterns which leads to restless sleep and finally insomnia.
  • Coffee can lead to spinal bone loss in those people who aren’t getting enough calcium on a daily basis.
  • The acidity in coffee can irritate your stomach lining which could eventually lead to ulcers, gastritis and even Crohn’s disease!
  • The overconsumption of coffee can lead to headaches, and sometimes even migraines.
  • Caffeine can cause a sharp increase in blood pressure levels – those with blood pressure problems must limit themselves.
  • Regular coffee drinkers are at a risk of dehydration – they must take measures to ensure they’re always hydrated.

You’ve got the rundown on its effects, now it’s your turn to choose your side.

In case of any query related to nutrition or weight management book an appointment with Dt. Silky Mahajan. Please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

Categories
latest buzz Medical Nutrition

Starving Vs Eating Healthy

STARVING VS EATING HEALTHY feature
STARVING VS EATING HEALTHY feature
Starving Vs Eating Healthy

You study one night before the exam but you manage an all night, thus you manage to pass. You study for a week for your exams but you manage a score little over 1800.

You sit down for a few hours and you manage to finish the work your boss asked for a week ago. You push yourself and get the desired results.

These results keep you happy, get the work done and turn out to be fast as well as effective! But, can you say the same in relation to starving to lose weight?

Yes it’s fast, but is it effective? Yes you might look thin, but internally are you happy when you’re hungry? Yes it’s got the job done but will it be a long term success?

The answer is NO. Starving yourself to lose weight isn’t the solution. WHY, you ask? Well here’s a piece of my mind.

Starving Vs Metabolism

Well the first ones an example of how slow your metabolic rate will be when you starve!

Since glucose and insulin play a major role in your metabolism levels, insufficient consumption of food will lead to a fall in their levels, eventually causing a decline in your metabolic rate.

Then comes the second kind, that fast paced metabolism – that’s because regular meals keep your digestive system running which in turn paces up your metabolic rates.

No Water Vs No Water Weight

When you decide to starve yourself, you say no to almost any item going into your mouth. You cant live on a peanut for lunch and one fruit for dinner!

Instead you need to trim the excess weight by getting rid of the water weight by cutting your carbs! For every gram of carb that you consume, your body retains 4 grams of water.

No carbs, no retention, no water weight? That’s right! Say no to carbs, yes to healthy food and bye bye to water weight.

Malnutrition Vs Nutrition

After a few months of starvation, there is a major cut in your staple food which leads to insufficient nutrients, vitamin and minerals.

Without all the essentials for a “balanced diet” your body cannot function properly which could lead to serious illnesses and problems.

On the other hand, if you eat right your body improves its immunity and keeps even the smallest cough away.

To Sleep or Not to Sleep

Those who starve themselves tend to get hungry during the odd hours of the night.

This either keeps them up late at night or keeps waking them up every few hours. OR, even worse – you binge eat at like 3 am.. carbs, fat and dessert!

Whereas those who eat a well balanced healthy meal end up getting a good night’s rest since their body isn’t short of food aka energy deprived!

Lethargic Lump Vs Energizer Bunny

After you skip some meals, your body is really low on energy so it uses stored fat as a replacement i.e. muscles. You’ll notice your muscles slowly start to fade away to compensate for the lack of energy in your body.

Eventually you won’t have the energy to do anything, not even eat. Actually no energy and no muscle might just make you fat and lazy.

If you decide to get off your lazy lump and cook breakfast, you will actually help kick start your body into fat burning mode! Also you’ll have the energy to exercise – which definitely provides better results than starving.

In case of any query related to nutrition or healthy fat loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).