When we talk about nutrition, well-balanced meals and following healthy regime is more or less similar to Male as well as Female. However, it is vital to understand that women should give particular attention to these nutrients: Folate, Calcium, Iron, Vitamin D, B12 and Magnesium.
Iron: Green leafy vegetables, Ragi, Dates, Beetroot, Pumpkin seeds, Quinoa, Tofu, Meat, Fish
Vitamin D: Exposure to sun for 15-30 min, Egg yolks, Fatty fish (e.g. Mackerel, and Salmon), Cheese, Milk, Mushroom
Vitamin B12: Eggs, Fortified cereal, Milk & Dairy products, Fish (Tuna & Salmon), Vegetarians need to rely on supplementation support in case of too much deficiency
Magnesium: Green leafy vegetables, Nuts & Seeds, Dark Chocolate, Avocados, Legumes and whole grains
Suggest doing blood tests once per year to understand the blood parameters and take necessary steps.
Happy Women’s Day :).
In case of any related query to nutrition or weight loss book an online appointment for diet consultation 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).
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:
Try cutting down your carbs especially simple ones:
Eliminate refined carbs – white bread, white rice, pasta, maida etc and also sugar and sugary drinks like soda, cola, juices, packed bars, chocolates etc.
Instead include complex carbs–brown rice, whole wheat flour, quinoa, millets such as jowar, ragi, bajra, foxtail etc.
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.
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
Eat 6 meals (3 major + 3 small) at regular intervals and drink plenty of water.
Maintain the portion size and keep a track of your food intake by referring any app.
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.
Avoid eating junk and processed foods (pizza, burger, noodles, chips, cookies, sugary juice, cola drinks)
Avoid taking alcoholAerobic exercise (like walking, running, swimming etc) has been shown to cause major reductions in belly fat.
Practising exercises such as leg raise, abs exercise, crunches, sit ups, maintain climbing, planks, burpees etc are more effective to shed excess belly fat.
Read the food label before buying any food products to check sugar contents, sodium, potassium, preservatives etc.
Get plenty of restful sleep (6-8 hours)
Reduce stress level through Yoga/Meditation
Change your sedentary lifestyle – Try not to sit too much, do stretching exercises at your desk, take the stairs instead of the elevator etc
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).
Healthy snack options to curb the hunger thumbnail
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
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
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.
A lot of my clients approached me recently because of few posts shared on whether mangoes are good or bad for diabetic people. In simple words:
Eating low-glycemic index foods (GI value <=55) is considered as an important tool to control diabetes. If we look at the glycemic index of mango, it is 51 which gives us an indication that: it is safe to eat a mango. But, the question here is
Eating Mangoes Without Portion Control? A Big No!
Specifically for diabetic people, I really don’t recommend any fixed rule (for example eat 1/2 bowl or one slice per day) to eat mangoes because it depends on multiple factors including sugar levels.
Top 5 Key Considerations for Diabetics Eating Mangoes
If you are pre-diabetic then you can enjoy mango provided you are maintaining the portion size e.g. 1/2 cup
Keep a track of the total carbohydrates intake in a day. FYI, 1/2 cup of mango contains 35 gms carbohydrates
If sugar levels are too high then it’s always good to eat mangoes under expert advice. Even a single slice of mango can spike up the blood sugar levels in highly diabetic people
Avoid eating mango with other high carb food or food with high glycemic index. Instead can be eaten as in between snack.
It’s always good to consult Diabetologist or Diabetes educator to avoid any health risk.
Conclusion
As a diabetic person you can enjoy mango provided you maintain the portion size, cut down and keep a track of total carbohydrates intake in a day, exercise regularly and stay stress-free.
These days everyone wants to follow Ketogenic diet or Paleo diet just to get quick results in terms of weight loss. For those who are not aware of Keto diet, let me try to explain it in simple words: Keto diet, also known as low-carb diet or low-carb high-fat (LCHF) diet restricts the type and amount of carbohydrates you eat.
Such diets are high in Fat (60-75%), adequate in Protein (15-30%) and low in Carbohydrates (5-10%). Again, exact PFC (Protein, Fat & Carbs) ratio depends on an individual based on their body response and other activity factors. Of course, this diet doesn’t suit everyone.
I can’t deny saying that it not only helps in weight loss but also reduces the risk factors associated with type 2 diabetes and high blood pressure. At the same time, it is important to learn the flip side of this diet.
Low-carb diets such as Keto diet may deplete your serotonin levels. Serotonin is an important chemical and neurotransmitter in the human body which helps to improve your mood, well being and promotes feelings of satisfaction after eating.
Low-carb intake reduces serotonin levels and can lead to irritability, restlessness, depression and anxiety. It is called ‘Atkins attitude’.
A lot of people (especially women) start following low-carb diets by surfing few websites without even knowing their blood parameters and consequences and don’t even realize when/how they hit severe side-effects as mentioned.
Please try to understand that such kind of low-carb high-fat diets should be followed (if you wish to) very carefully under certified nutrition expert’s advice only to avoid any health issues in the longer run.
Make sure that you undergo a health screen to rule out any rare conditions or contraindications to your health that may be unknown to you.
7 key benefits of Keto Diet:
Helps in weight loss
Helps obese women with PCOS
Helps fighting type 2 diabetes
Lowers Blood Pressure
Helps to control epileptic seizures (assuming no heart disease)
Stable energy levels
Improves Metabolic Syndrome
Side-effects of Keto Diet:
Headache
Dizziness
Sleep problems
Mood swings
Anxiety
Depression
Irritation
Muscle cramps
Constipation
Sharp rise in LDL cholesterol
Conclusion
In the longer run, rather than ignoring any nutrient (like carbs in Keto diet) it is always good to follow a well-balanced diet that is low in unnecessary fats and sugar and high in vitamins, minerals and other nutrients.
If you have any questions regarding 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).
Sportsperson’s body consumes a vast amount of oxygen during different workouts. It uses oxygen to release energy from metabolic fuels, mainly glucose and fat, and power muscle activity. But oxygen has a downside.
As a very unstable molecule, it has a tendency to generate free radicals. As per studies, sportspersons involved in strength and endurance training tend to produce more free radicals than individuals.
Let’s Try To Understand What Free Radicals Are?
Highly reactive in nature, Free radicals target your tissues, DNA and polyunsaturated fatty acids within your cell membranes. This leads to a chain reaction which ultimately results in cellular destruction.
As a result, they are responsible for aches, pain, fatigue, aging, prolonged recovery and for causing diseases like cancer, high blood pressure, immune system deficiencies, stroke and other degenerative diseases.
In addition to prevention of nutrient deficiency disorders, a group of vitamins, minerals, and enzymes called antioxidants have been identified that protect your body from such chemical damages.
Antioxidants are scavengers of free radicals. In simple terms, antioxidants protect your cells against free radicals, which cause damage and may play a role in diseases such as heart disease and cancer. When the free radicals outnumber the antioxidants, it leads to a state, which might cause such diseases.
Top 12 Factors Promoting Excessive Free Radical Formation
Air pollution
Smoking
Alcohol intake
Toxins
High blood sugar levels
Excessive sunbathing; radiation
Viral or bacterial infections
Excessive intake of zinc, copper, iron or magnesium
Too little oxygen in the body
Excessive oxygen in the body
Tissue damage due to excessive workout
Antioxidant deficiency
Different Antioxidants Benefit Various Parts Of The Body
There is a broad range of antioxidants found in nature, and various antioxidants provide benefits to different parts of the body. For example, Beta-carotene is highly beneficial for good vision and eye health. Lycopene is beneficial for helping in maintaining prostate health.
Flavonoids are good for a healthy heart and Astaxanthin followed by Beta-carotene combined with vitamin E has been shown to be one of the most powerful antioxidant combinations for helping protect the skin from reactive species of oxygen.
Apart from skin care, it is beneficial in boosting immunity as well. Please note that all these antioxidants should be taken under supervision only.
Here Are Top 9 Key Benefits Of Antioxidants
Protects your heart
Good for eye health
May boost your brain function
May decrease oxidative stress
Prevents cancer
Vitamin C and E help in speedy recovery
Good for hair growth
Keeps your skin healthy
Improves immune system
Top Antioxidants Sources
Should You Take Antioxidant Supplements?
Antioxidants play a very important role during the survival of all living beings. Though the human body has the capability of developing its own antioxidants, however, dietary intake of antioxidants is important for optimal health depending upon your lifestyle and workout patterns.
At the same time, excessive intake of isolated antioxidants can have toxic effects. Therefore, you should avoid high-dose antioxidant supplementation and better take an expert nutritionist advice before taking any dosage.
If you have any questions related to diet consultation or weight loss, please schedule an online appointment with Dietitian Silky Mahajan.
For inquiries, please feel free to email us at info@foodsandnutrition.in or call us at 7829999400. 10:00 AM IST – 7:00 PM IST (Mon – Sat).
