Categories
latest buzz Medical Nutrition Weight Management

17 Effective Ways to Lose Belly Fat For Men

Easy to gain but difficult to lose, Belly fat is one of the biggest ongoing problem in today’s world. It causes bad-looks and unappealing appearance.

Larger waistlines are linked to a higher risk of heart disease, diabetes, high blood pressure, abnormal and even cancer. Waistline above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.

17 effective lifestyle changes that will help you to lose belly fat:

  1. Try cutting down your carbs especially simple ones:
  2. Eliminate refined carbs – white bread, white rice, pasta, maida etc and also sugar and sugary drinks like soda, cola, juices, packed bars, chocolates etc.
  3. Instead include complex carbs–brown rice, whole wheat flour, quinoa, millets such as jowar, ragi, bajra, foxtail etc.
  4. Eating more healthy protein: Lean meats, fish, eggs, legumes, beans, nuts, low fat dairy and dairy products can boost your metabolism and reduce hunger levels, making it a very effective way to lose belly fat.
  5. Incorporate fiber rich foods in diet: Wholegrain cereals (e.g. wholegrain bread, whole oats, quinoa, millets, Broken wheat daliya), Fruits (e.g. Oranges, Berries, Pears, Melon), Vegetables (e.g. Brocoli, Cucumber, Carrot, Green leafy vegetables), Legumes, Nuts and Seeds.
  6. Avoid foods that contains trans fat and instead take healthy fatty acids: Unsaturated fats present in margarines, cookies, pastries, fried food have adverse effect on your health. Instead choose foods rich in omega 3 and omega 6 such as olive oil, peanut butter, nuts (almonds, pistachios, walnuts etc), seeds (Sunflower, pumpkin, chia, flax etc), sea foods, lean fish etc
  7. Eat 6 meals (3 major + 3 small) at regular intervals and drink plenty of water.
  8. Maintain the portion size and keep a track of your food intake by referring any app.
  9. Include foods that increases metabolism – Matcha green tea, lemon water – unsweetened, extra virgin coconut oil, apple cider vinegar, cinnamon powder are few examples to increase metabolism.
  10. Avoid eating junk and processed foods (pizza, burger, noodles, chips, cookies, sugary juice, cola drinks)
  11. Avoid taking alcoholAerobic exercise (like walking, running, swimming etc) has been shown to cause major reductions in belly fat.
  12. Practising exercises such as leg raise, abs exercise, crunches, sit ups, maintain climbing, planks, burpees etc are more effective to shed excess belly fat.
  13. Read the food label before buying any food products to check sugar contents, sodium, potassium, preservatives etc.
  14. Get plenty of restful sleep (6-8 hours)
  15. Reduce stress level through Yoga/Meditation
  16. Change your sedentary lifestyle – Try not to sit too much, do stretching exercises at your desk, take the stairs instead of the elevator etc
  17. Choose healthy cooking techniques such as boiling, steaming, stir-frying, sauteing, roasting, grilling instead of deep frying, high fat baking, microwaving.

In case of any related query to nutrition or weight loss book an online appointment with Dt. Silky Mahajan. Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

Categories
latest buzz

Top 8 Health Benefits Of Celery

The leaf, seeds and stem of celery can be eaten. It has lots of health benefits as it contains flavonoid, phenolic compounds which have powerful antioxidant characteristics. Celery also contains fiber, sodium, potassium, vitamins C, vitaminA, vitaminK, folate.

Major Health Benefits of Celery

1.Constipation & Digestive Disorders- Celery is a good source of insoluble fiber, which acts as a bulking agent in the gut and helps to prevent constipation and other digestive problems.

2. Cardiovascular health- Celery reduces oxidative stress, which indirectly reduces blood pressure. The natural nitrate found in celery also helps to reduce blood pressure. The flavonoid & phenolic compounds & insoluble fiber affect lipid metabolism and reduces the chances of heart diseases.

3. Anti-Inflammatory Properties- Due to its antioxidant properties, it helps in reducing acute and chronic inflammatory diseases like osteoarthritis, rheumatoid arthritis, bronchitis, asthma, gout, Crohn’s disease, leaky gut.

4. In Improving Sleep and Overall Brain Health- Celery have neuroprotective properties. It modulates sleep cycle. On the other hand, it enhances memory by slowing down neuronal death.

5. Celery juice is a good choice for managing Alzheimer’s disease, memory loss (dementia), and neurodegenerative disorders.

6. Reduces Liver Damage And Diseases- The antioxidant & anti-inflammatory compounds in celery removes toxins from our body so it reduces stress on liver.

7.On Our Skin and Hair – Celery contains is 95 percent water. It keeps our body hydrated and keeps our skin and hair healthy. It aids hair growth too. It may also help in clearing acne, blemishes, and pimples due to its antioxidant properties.

8. Works as a Diuretic and Maintains Kidney Health- Celery juice has diuretic properties as it contains sodium and potassium which act as the regulators of our body fluid. It prevents urinary tract infections.

Celery leaf extracts can restore minerals and water lost in the urine. It also helps to excrete undesirable calcium deposits in our body through urine & prevents kidney stones, gallstones.

9. Aid in Weight Loss: Because of its insoluble fiber, whole celery may help in maintain a healthy weight.

Time to Consume:
  • On empty stomach in the morning.
  • Fifteen to thirty minutes before or after eating something anytime during the day.

How to consume: Juice can be prepared from celery or it can be added in smoothies or salads. Celery stems can be added in dals.

In case of any related query to healthy nutrition or weight loss book an online appointment with Dt. Silky Mahajan. Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

Categories
latest buzz

6 Proven Tips for a Healthy and Fulfilling Navratri Fasting

Foods to be considered

Kuttu Atta (buckwheat flour), Samak rice, Singhara atta, Rajgira flour, Sabudana, Fruits, Vegetables, Dry fruits, Milk, Curd, Buttermilk, Paneer, Tea/Coffee, Lemon Tea, Green Tea, Coconut water, Milkshake, Sendha Namak (Rock salt)

Foods to be avoided

Wheat based products, Rice, Sooji, Besan, Onion, Garlic, Non-veg, Egg, Common salt, Alcohol, Junk food, too much fried foods, Caffeine in excess, Carbonated beverages, Foods containing too much additives and preservatives

Full Day Meal Planning

  1. On Waking-up: Small banana/Fresh fruit juice/Mixed dry fruits
  2. Breakfast options: Milkshake/Smoothies/Fruits with yoghurt/Fruit Salad
  3. Mid-Morning: Indian tea/Lemon tea/Green tea/Coffee/Makhana
  4. Lunch options: Boiled potato Raita/Kuttu Pakori/Sabudana Khichdi/Fresh fruit salad
  5. Even Snack options: Coconut water/Lassi/Buttermilk/Fresh fruit juice/Lemon Water/Tea/Coffee
  6. Dinner options:
  • Kuttu roti + Any vegetable curry + Curd/buttermilk OR
  • Samak ki khichdi + Curd/buttermilk OR
  • Singhada atta roti + Aloo kadhi/Jeera Lauki curry + Curd/buttermilk OR
  • Rajgaria Parantha + any vegetable curry

Tips to keep Energy level up during Fasting

  1. Eat small and healthy meals on frequent intervals and don’t starve yourself for longer period of time
  2. Eat more of fresh and seasonal fruits as these are storehouse of multiple vitamins and minerals
  3. Have plenty of fluids and include variety of fluids in the diet such as lemon water, coconut water, fresh fruit juice without addition of sugar, yoghurt, smoothie, buttermilk, vegetable juice etc.
  4. Avoid too many fried items in a single day
  5. Choose low fat options
  6. Keep yourself busy in your favourite activities so that you will not realise the time :).

In case of any query related to healthy nutrition or weight loss book an online appointment with Dt. Silky Mahajan . Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

Categories
latest buzz Medical Nutrition Weight Management

Healthy Snack Options to Curb the Hunger

Healthy snack options

Aim for Healthy snack options and whole foods as mentioned below. Avoid processed/junk foods and sugary drinks.

These healthy snack options are not only beneficial to curb the hunger in between major meals but also helpful in overall well-being and healthy lifestyle.

  • Replace sugary drinks with: Lemon water, Sattu drink, Butter milk, Green tea, Ragi ganji with butter milk, Coconut water
  • Replace namkeens/chips with: Puffed rice, Baked mathris, Roasted channa, Makhana
  • Try to add good salads in between meals: Corn/Sprouted salad, Puffed rice salad, Peanut salad, Mixed vegetable salad, Fruit salad, Jowar flakes,Soy flakes, Egg whites
  • Yoghurt with fruits or muesli can also be the part of the snacks
  • Whole fruit is easy to carry
  • Mixed dry fruits
  • Sandwiches (Paneer/Sprouts/Spinach/Corn + Spinach)

In case of any related query to nutrition or weight loss book an online appointment with Dt. Silky Mahajan.

Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat). Do follow us on youtube for latest nutrition tips & videos.

Categories
latest buzz Medical Nutrition

Nutrition Facts about Wheat Flour

types of wheat

One of the main household items you will find in every Indian kitchen is wheat flour mainly used for making chapati, naan, paratha and puri. The two types of wheat flour available in Indian market are whole wheat flour and maida or all-purpose flour.

There is no debate on whole wheat flour being nutritionally enriched than that of maida which attributes mostly to their milling process.

The traditional milling process achieves 90-95% extraction through several steps

  1. The first step in the milling process involves cleaning to remove all the impurities from the wheat either by washing or dry scouring.
  2. The second step involves conditioning the wheat which improves the physical state of the wheat by the adjusting the moisture content which should be within 15-17%.
  3. Finally, the cleaned and conditioned wheat is subjected to milling, which separated the endosperm from bran and reduce it to flour.

Hence, the quality of Atta is determined by the quality of wheat and the stages of grinding it goes through. The more the coarse the higher is its bran and fibre content of the wheat flour.

There are different brands of wheat flour available in every corner of India.

Let’s take a look on some major brands such as Aashirvaad atta, Patanjali and 24 mantra organic wheat flour so as to understand which is better for you to choose:

types of ashirvaad atta and it nutritional benefits.
different types of 24 mantra organic whole wheat flour
Types of patanjali atta

Summary

Selection of wheat flour should be based on its processing, type of wheat the company or brand is using to determine the quality of the wheat, if its available, and the nutritional content especially Fibre.

The best way to make sure that you are getting the nutritious whole wheat flour would be when you grind your own flour where nothing has been removed or added to extend its shelf life.

If you have any questions regarding healthy nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

Categories
latest buzz Medical Nutrition

Different Types Of Salts Used In Daily Life – Exploring Their Types & Uses

different types of salt

Indian food is all about savoury let it be paratha-chutney, idli sambhar or poha and the main ingredient is salt. Our taste buds are not used to food without salt or with too little salt. Lets explore the different types of salts used in daily life.

Even though the word ‘Salt’ brings us an image of a white powder used commonly in almost every kitchen, house or restaurant, there are many different varieties of salt available in the market.

Let’s Take A Look At Different Types Of Salts Used In Daily Life

1. Table Salt

The most common of all used in every kitchen from house to restaurants is harvested from salt deposits found underground. In other words, it is the highly refined and finely grounded version of rock salt.

The impurities and trace minerals are removed during processing. Most of the table salts available in market are iodized, as in iodine has been added.

Why iodine is added?

Originally, iodization was adopted to reduce the incidence of goitre, an enlargement of the thyroid gland.

Iodine being a trace element found in seafood, dairy products, grains and eggs is used by thyroid gland to produce thyroid hormone, which helps in tissue repair, promote growth and regulate metabolism.

Vegetarians, vegans and pregnant women have high risk of being iodine deficient leading to hypothyroidism and other maladies, thereby iodine is added to the salt. Iodine also plays a crucial role in brain development, especially during gestation.

2. Rock Salt

Rock salt is sourced from the underground rocks from under the earth surface, which is mined and refined for consumption.

It is characterized by large and chunky crystals and can be colourless, white, light blue, dark blue, purple or pink in colour according to the impurities and minerals present in it.

Rock salt is used mostly in large scale production industries such as ice cream factories.

3. Sea Salt

Sea salt is produced by the evaporation of ocean water or from saltwater lakes. It is less processed and hence contains trace amount of minerals such as – zinc, potassium and iron, giving it a much more complex and strong flavour.

From nutrition perspective there is no much difference between table salt and sea salt. But sea salt has less sodium as compared to table salt when measured in teaspoon due to its crystal form.

It is widely used as a seasoning salt, in cosmetics and in the preservation of food.

4. Himalayan Pink Salt

Himalayan pink salt has been crowned as the healthiest salt in the market, reason being it is the purest form of salt harvested from the Himalayan mountains.

It has 84 natural minerals and elements that are found in human body. It appears pink in colour due to the presence of Iron oxide. In terms of Iodine, Himalayan pink salt contains less Iodine as compared to Iodized salt.

Himalayan pink salt is believed to contain less amount of sodium compared to table salt which makes it an ideal option for hypertension patients.

Also, Himalayan pink salt has been claimed to help with balancing the body pH, improve sleep, regulate blood sugar and help in regulating blood pressure. Apart from being used as a seasoning salt it is also used in some bath salts for its detoxifying properties.

5. Black Salt

Black salt or Kala namak is a type of pungent smelling rock salt. Basically, it is processed form of Himalayan pink salt which is heated to an extremely high temperature with addition of natural herbs such as harad seeds, amla, babul bark etc.

It is used in Ayurveda as a laxative and digestive aid due to the presences of potassium, calcium, iron and sulphur. It tends to have less sodium when compared to table salt.

Also, it controls diabetes as it helps in maintaining blood sugar levels. Also, good for Cholesterol. But moderation is the key.

Different types of TATA salt

TATA salt is available in every corner of India. So, it’s best to know the types, so as to choose easily.

Different types of TATA salt:

RDA recommended sodium intake is as follow

RDA recommended sodium intake

Note: RDA recommendation of 1500mg/day for adult includes the sodium consumed in the entire day e.g. home made food, Outside food, Snacks etc

WHO recommended Iodine intake is as follow

WHO recommended Iodine intake

Conclusion

No salt has yet been proven to be healthy, all salt consists of sodium and chloride with trace amount of minerals. The healthiest choice would be to choose a salt which is less processed, because no matter which salt you choose, moderation is the key to healthy life.

Just remember to control your salt carving and reduce the amount of salt consumption. Avoid processed foods, go for low-sodium products, avoid sprinkling the salt over your salads, opt for food items with less salt when dining out, always read the labels while buying any food products and buy salt-free or healthy snacks as much as possible.

If you have any questions regarding nutrition tips or weight management, please schedule an online appointment for a diet consultation with Dt. Silky Mahajan for expert guidance.

Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).