Monitoring your blood pressure is essential for managing your health, but understanding when to check blood pressure for the most accurate readings can make a significant difference. Blood pressure naturally fluctuates throughout the day, so knowing the optimal times for measurement will give you a clearer picture of your heart health.
Why Blood Pressure Fluctuates
Your blood pressure is not constant; it changes based on various factors like physical activity, stress, meals, and even your posture. Typically, blood pressure is lower in the morning and rises as the day progresses. It’s often higher in the afternoon or early evening. Because of these daily variations, knowing when to check blood pressure is vital for accurate tracking.
Best Time to Check Blood Pressure
The best time to check blood pressure is in the morning, preferably before you’ve eaten, taken medication, or engaged in any physical activity. This will give you a baseline reading that is not influenced by external factors, allowing for a more consistent measurement.
To get a comprehensive view, it’s recommended to also check your blood pressure in the evening. However, make sure you wait at least an hour after eating, exercising, or walking around, as these activities can temporarily elevate your blood pressure and affect your reading.
Tips for Accurate Blood Pressure Readings
Measure Consistently on the Same Arm: Always use the same arm for your readings, as blood pressure levels can differ slightly between arms.
Relax Before Measuring: Sit calmly for five minutes before taking a reading to ensure your blood pressure is not artificially elevated by stress or movement.
Avoid Caffeine and Smoking: These can raise your blood pressure, so it’s best to avoid them for at least 30 minutes before checking your levels.
Tracking Your Blood Pressure Over Time
Regular monitoring is key for effective blood pressure management. Take readings at the same times each day, recording the results along with notes about your activities, stress levels, or diet. This will help you identify patterns and track whether lifestyle changes or medications are working.
Final Thoughts
Knowing when to check blood pressure is just as important as the act of measuring it. By taking your readings in the morning and evening and following the right techniques, you’ll get more reliable results, helping you make better-informed decisions about your health.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
Soya chaap has become a popular choice for vegetarians looking to add more protein to their diets. But is soya chaap healthy? The answer depends on how it’s prepared. While it has many health benefits, improper preparation methods can turn this nutritious dish into an unhealthy one. Let’s dive deeper to understand the true health potential of soya chaap.
The Nutritional Benefits of Soya Chaap
When made with quality soy protein, soya chaap is rich in protein, fiber, and healthy fats. It is a great alternative to meat for those on a vegetarian diet. So, is soya chaap healthy? Yes, it can be, especially when it’s free from unhealthy additives and oils. Protein-rich foods like soya chaap are crucial for muscle building, weight management, and energy levels.
What Can Make Soya Chaap Unhealthy?
The concern with soya chaap arises when it’s cooked in calorie-dense sauces and excessive oil, like in popular dishes such as Afghani chaap or malai chaap. These dishes are often prepared with rich creams and butter, which raise the fat content considerably.
So, is soya chaap healthy in such cases? Not really—when loaded with heavy ingredients, its nutritional value declines, leading to high calorie intake and unhealthy fats that could be harmful in the long run.
Homemade Soya Chaap: A Healthier Choice
Is soya chaap healthy when made at home? Absolutely! You can make soya chaap healthier by grilling or baking it instead of frying. Using minimal oil and avoiding cream-based sauces helps retain its nutritional value.
Pairing it with seasonal vegetables or whole grains ensures that you’re getting a balanced meal. This way, soya chaap remains a great source of plant-based protein.
Think Twice Before Ordering Restaurant-Style Soya Chaap
Next time you crave soya chaap, remember that store-bought or restaurant versions, like Afghani chaap, may not be the healthiest choice. They’re often loaded with hidden fats and sugars that reduce their nutritional benefits. So, is soya chaap healthy when ordered from restaurants? Not always. It’s best to prepare it at home for a cleaner, healthier meal.
Final Thoughts
Soya chaap can be healthy if it is cooked with minimal oil, free from heavy sauces, and prepared hygienically. By making healthier versions at home, you can enjoy the benefits of this delicious dish while supporting your fitness goals.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
Yogurt has long been touted as a healthy and nutritious snack, rich in probiotics, calcium, and protein. However, the variety of yogurt options available in the market can make it difficult to choose the best one for your health goals. Two popular choices you’ll encounter are flavoured yogurt and unflavoured yogurt. But which one should you pick?
Flavoured Yogurt: A Sweet Treat with a Hidden Cost
Flavoured yogurt is widely available in various appealing flavours, such as strawberry, vanilla, or blueberry. It is often marketed as a convenient and tasty option for people on the go. While it certainly satisfies your sweet tooth, flavoured yogurt can come with a downside—added sugar and artificial ingredients.
Flavoured yogurts are typically sweetened, sometimes containing high levels of added sugars, which can significantly increase your daily sugar intake. Even yogurts labelled as “naturally sweetened” can contain a considerable amount of sugar due to fruit concentrates or honey.
The sugar trap: Consuming too much sugar can lead to various health issues, including weight gain, diabetes, and heart disease.
Artificial or natural flavours: While these add taste, they often come with unnecessary additives that can detract from yogurt’s natural nutritional benefits.
Health Tip: If you enjoy flavoured yogurt, make sure to check the label. Choose brands that limit added sugars to no more than 10 grams per serving, and avoid yogurts with a long list of artificial ingredients.
Unflavoured Yogurt: The Clean, Customizable Option
Unflavoured yogurt, also known as plain yogurt, is yogurt in its purest form. It contains no added flavours, sweeteners, or sugars, giving you the freedom to customize the taste according to your preferences. This makes it the healthier choice if you’re looking to control what you’re putting into your body.
Benefits of Unflavoured Yogurt
Lower in sugar: With no added sugars, plain yogurt provides a much cleaner option for those watching their sugar intake.
Customizable flavour: You can easily enhance the flavour of unflavoured yogurt by adding your own natural toppings, such as fresh fruit, honey, nuts, or seeds.
Better for digestion: Since unflavoured yogurt is minimally processed, it often contains a higher concentration of probiotics, which are beneficial for gut health.
Health Tip: Try sweetening unflavoured yogurt with natural toppings like berries, chia seeds, or a drizzle of honey. This allows you to keep control of the ingredients while enjoying a nutritious snack.
The Verdict: Which Should You Choose?
When deciding between flavoured and unflavoured yogurt, the choice largely depends on your health priorities. If you’re looking to limit your sugar intake and avoid artificial additives, unflavoured yogurt is the clear winner. It allows you to enjoy yogurt’s nutritional benefits without the excess sugar or unwanted ingredients. Plus, it’s easy to customize with healthy toppings.
Key Takeaways
Flavoured yogurt may be tasty but often contains high amounts of added sugars and artificial ingredients.
Unflavoured yogurt gives you more control over your nutrition, as it’s a cleaner option with fewer additives and allows for customization with natural ingredients.
Always read the labels to ensure you’re making the best choice for your health.
Final Thoughts: Read the Labels!
No matter which type of yogurt you choose, make sure to read the labels carefully. Look for products that are lower in added sugars and free from artificial flavours or colours. By choosing cleaner options, you can enjoy the delicious benefits of yogurt without compromising your health.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
Eating healthy is essential for overall wellness and weight loss, but it’s not the only factor to consider. Simply eating healthy foods won’t guarantee weight loss—calorie intake and food choices play a huge role too. Here’s why your healthy eating habits might actually be making you gain weight.
1. The Calorie Trap in Healthy Foods
Many nutrient-rich foods, like nuts, seeds, and avocados, are excellent for your health, but they also pack a lot of calories. Eating too much of these healthy foods can result in calorie surpluses, which could lead to weight gain. For example, a handful of almonds is a great snack, but having several handfuls throughout the day could add up to hundreds of extra calories. Use a Online Calorie Calculator to calculate your daily average calorie needs.
Solution: Be mindful of portion sizes. You don’t need to eliminate these healthy foods but monitor how much you consume to ensure you’re not overloading on calories.
2. Store-Bought Smoothies and Health Bars: Not as Healthy as You Think
Smoothies, granola, and energy bars are marketed as health foods but often come with a hefty dose of added sugars. Store-bought smoothies may contain multiple servings of fruit juice, honey, or sugar, which contribute to high-calorie intake without offering much fiber or protein.
Similarly, many health bars are packed with artificial ingredients, sugars, and preservatives. They might be convenient, but they don’t always align with your health goals.
Solution: Check nutrition labels and ingredient lists before buying. Opt for homemade smoothies with fresh, whole ingredients, or make your own granola and snack bars to control sugar and fat content.
3. Sneaky Additives in Packaged Healthy Snacks
Even snacks labeled as “healthy” can be loaded with additives like unhealthy fats, excessive sodium, or refined sugars. Popular products like “low-fat” or “gluten-free” snacks often replace fat with sugar or other unhealthy additives, which could negatively affect your weight loss journey.
Solution: Stick to whole, unprocessed foods. Choose fresh fruits, vegetables, nuts, and seeds as snacks, rather than packaged options, to avoid hidden ingredients that could derail your progress.
4. Hidden Sugars in “Healthy” Foods
Even foods we typically perceive as healthy, like yogurt, cereals, and salad dressings, often have added sugars that can sneak into your daily intake. Many flavored yogurts or pre-made smoothies contain more sugar than a candy bar, contributing to unexpected weight gain.
Solution: Opt for plain, unflavored products and sweeten them yourself with natural ingredients like honey, fruit, or spices to keep your sugar intake in check.
5. The Importance of Balanced Portions and Caloric Awareness
Many people make the mistake of thinking they can eat unlimited amounts of “healthy” food. However, overeating—even with nutrient-rich foods—can lead to unwanted weight gain.
Solution:
Practice portion control and make sure you’re consuming a balanced diet that aligns with your caloric needs. Understanding your daily caloric intake and adjusting your portions is key to healthy eating without sabotaging your weight loss goals.
Final Thoughts: Watch Out for Hidden Calories
Even though you’re focused on eating healthier foods, it’s crucial to keep track of your overall caloric intake and be aware of hidden sugars and fats in store-bought “health” products. By making informed choices and controlling portions, you can ensure that your healthy diet supports your fitness and weight loss journey rather than holding you back.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
Blog Highlight – Unlock the secrets of a healthy Ramadan diet plan to nourish your body during this sacred month. Know optimal food choices for overall well-being.
Ramadan is here, the holy month that Muslims all over the world celebrate. In addition to a time of spiritual reflection, this month can help you develop mindful eating habits essential for weight-loss and good health in general.
Fasting is not the only thing attached to Ramadan, it’s also about eating healthy food substances that can nourish our body while avoiding unhealthy junk. However, fasting from dawn to sunset can be demanding both physically and mentally; thus, there is a proper way of approaching a healthy Ramadan diet program.
Therefore, in this blog, we will discuss the principles of mindful eating during Ramadan as well as give a Ramadan diet plan that will enable you to maximize your weight loss goals in this blessed month.
Understanding Ramadan Fasting And Mindful Eating
During the month of Ramadan, Muslims do not drink or eat anything from the time the sun rises till it sets. This means you can’t have any food, drinks, or even have intimate relations during the fasting hours. It provides Muslims worldwide with a special time to connect more spiritually with Allah, and allows them to reflect on their faith, and helps them strengthen their self-control.
Muslims are allowed to eat before the sun rises, which is called Suhoor, or the early morning meal. Once the sun sets, they are allowed to break their fast, which is also called Iftar. And this is where you can practice mindful eating, which is about being fully present and aware of your eating experience.
It involves paying attention to the food you eat, as well as recognizing hunger and sensations of feeling full. Incorporating a mindful eating strategy into your Ramadan Diet Plan can enrich your spiritual experience and foster improved health during the holy month
Preparing for Sehri: The Pre-Dawn Meal
Sehri, the pre-dawn meal, is crucial during Ramadan as it provides the energy and hydration needed to sustain you throughout the day. When planning your Sehri, try to opt for nutrient-rich foods that will keep you feeling satisfied and energized.
You can incorporate complex carbohydrates like whole grains, fruits, and vegetables like spinach, which release energy slowly and help maintain blood sugar levels.
Include sources of lean protein such as eggs, yogurt, or lean meats to promote muscle repair and satiety. Don’t forget to hydrate by drinking plenty of water and avoiding caffeinated beverages, which can lead to dehydration.
Iftar: Breaking The Fast Mindfully
Breaking the fast, or Iftar, is a moment of celebration and gratitude. However, it’s essential to break your fast mindfully to avoid overeating and digestive discomfort. Start with a few sips of water and a few dates to replenish your energy and hydrate your body.
Follow this with a balanced meal consisting of a variety of food groups. Incorporate vegetables, salads, and soups to provide fiber, vitamins, and minerals. Include lean proteins such as grilled chicken or fish and healthy fats from sources like olive oil, nuts, and avocados.
Post Maghrib: Nourishing the body after breaking the fast
Post Maghrib is the time that starts once the fast is broken, after the evening Maghrib prayers. Begin by breaking your fast with a couple of dates and water, following the tradition of the Prophet Muhammad (peace be upon him).
Then, opt for a balanced meal consisting of nutrient-rich foods such as fruits, vegetables, lean proteins, and whole grains. This combination helps replenish energy levels and provides essential vitamins and minerals.
Post late Namaaz: The day’s final meal
After completing the late evening prayer, or “Isha,” Muslims come together for their final meal of the day during Ramadan. This post-Isha time signifies the end of a day of fasting and offers a chance for nourishment and contemplation. I
t’s important to choose nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains for a balanced meal. Alongside food, staying hydrated with water and avoiding sugary or caffeinated drinks supports overall well-being.
What To Eat For Sehri?
Here are 3 meal options for Sehri (pre-dawn meal) during Ramadan.
1. Oatmeal with Fruit and Nuts
Start your day with a bowl of oatmeal topped with sliced bananas, berries, and a handful of nuts such as almonds or walnuts. Oatmeal is rich in fiber and complex carbohydrates, providing sustained energy throughout the day. The fruits add natural sweetness and essential vitamins, while nuts offer healthy fats and protein to keep you feeling full.
2. Fresh Fruit Smoothie with Egg/Chicken Vegetable Sandwich and Choice of Sweet Potato or Fruit Salad
You can also start your Sehri with a revitalizing fresh fruit smoothie blended with bananas, strawberries, mangoes, and kiwis, complemented with Greek yogurt or almond milk for creaminess.
Pair it with a protein-rich egg or chicken vegetable sandwich stuffed with colorful veggies between whole grain bread. Choose between boiled sweet potato for sustained energy or a refreshing fruit salad for natural sweetness and hydration.
This balanced meal provides a mix of nutrients to fuel your body during the fasting hours of Ramadan, ensuring a nourishing start to your day.
3. Ragi Balls with Choice of Curry and Fresh Juice
Opt for a wholesome Sehri by incorporating ragi balls paired with your preferred curry and a refreshing fresh juice. Ragi balls, made from nutrient-rich finger millet flour, offer a good source of fiber, calcium, and essential minerals.
Accompany them with moong dal curry, protein-packed egg curry, flavorful chicken curry, or a nutritious vegetable curry for a satisfying and balanced meal. You can complement your curry choice with a revitalizing apple-beetroot-carrot juice, rich in antioxidants and vitamins, or a cooling cucumber-mint juice for hydration and freshness.
Best Food Options for Iftar
Have a look at the healthy meal options for Iftar.
1. Dates with Choice of Drink and Air-Fried Samosa
Break your fast with a delightful combination of dates paired with your preferred beverage and air-fried samosa. Dates, a traditional way to break the fast, provide natural sugars and essential nutrients to kickstart your day.
Accompany them with a hydrating drink choice such as tender coconut water, or opt for a cooling watermelon-basil seeds Sharbat for a burst of flavor. Pair your choice of beverage with air-fried samosa, which will offer you the same delicious taste with less oil.
2. Dates with Nutrient-Rich Drink and Fruit Salad
Begin with dates, a traditional start to breaking the fast, as it provides natural sweetness and essential nutrients. You can also pair them with a nutrient-rich drink choice such as buttermilk or lassi without sugar, offering probiotics and protein for digestion.
Alternatively, you can indulge in a creamy fruit milkshake or a revitalizing sattu drink for sustained energy. Complete your meal with a vibrant fruit salad comprising a mix of three to four fruits, topped with almonds and walnuts for added crunch and healthy fats.
3. Dates + Apple beetroot carrot juice/Green vegetable juice + Fruits in yogurt with Almond and Walnuts
You can combine the sweetness of dates with nutritious apple beetroot carrot juice or a refreshing green vegetable juice. These drinks offer a boost of vitamins and antioxidants to kickstart your day.
Pair them with a bowl of fruits mixed in yogurt, topped with almonds and walnuts for added texture and healthy fats. This wholesome combination provides a balance of natural sugars, fiber, protein, and essential nutrients, ensuring a nourishing start to breaking your fast.
Meal Options For Post Maghrib
Check out the healthy meal options for Post Maghrib.
1. Steamed Rice with Curry, Vegetable Sabzi, Salad, and Yogurt
Start your post-fasting meal with steamed rice accompanied by your choice of curry – whether it’s moong dal, fish or chicken. Add a nutritious touch with a side of green leafy vegetable sabzi, packed with vitamins and minerals.
Complement the meal with a refreshing cucumber-carrot-tomato salad, offering a burst of flavors and essential nutrients. Complete it with a serving of cooling curd or yogurt, providing probiotics for gut health.
2. Grilled Chicken Kabab or Paneer Tikka with Roti, Sabzi, Salad, and Yogurt
You can indulge in a healthy and wholesome spread featuring grilled chicken kabab or paneer tikka paired with whole wheat roti or jowar roti. Accompany the protein-rich kabab or tikka with a comforting sabzi made from bottle gourd, ridge gourd, or ladies finger, brimming with essential vitamins and fiber.
You can pair the meal with a refreshing cucumber-carrot-tomato salad, which adds a burst of freshness and nutrients. Finally, include a serving of cooling curd or yogurt, providing probiotics for digestive health.
3. Grilled Fish or Paneer Tikka with Mixed Vegetable Pulao, Stir-fry, Salad, and Yogurt
You can also indulge in grilled fish or paneer tikka, accompanied by a fragrant mixed vegetable pulao made with your choice of rice or broken wheat. Enhance the meal with a side of stir-fried or steamed vegetables, offering a medley of colors and nutrients.
Complement the savory dishes with a refreshing cucumber-carrot-tomato salad, adding a burst of freshness to the palate. Complete the ensemble with a serving of cooling curd or yogurt, providing probiotics for gut health.
Meal options for Post late Namaaz
A list of healthy meal options for post-late Namaaz.
1. Fresh Fruit Salad with Unsweetened Buttermilk or Lassi
You can have the last meal of your day with a refreshing and hydrating blend of fresh fruit salad paired with a cooling beverage like buttermilk or lassi, without added sugar.
You can also have seasonal fruits, such as watermelon, mango, apples, and pineapple, for a burst of natural sweetness and essential nutrients. Finish the fruit salad with a chilled glass of buttermilk or lassi, that offers probiotics and protein.
2. Milk with Chia Seeds
You can have a simple yet powerful combination of a glass of milk infused with chia seeds as the last meal of the day. Milk provides essential nutrients like calcium, protein, and vitamins, while chia seeds offer a boost of fiber, omega-3 fatty acids, and antioxidants. Simply soak chia seeds in milk for a few minutes to allow them to swell and create a pudding-like texture.
3. Fruit Custard with Jaggery
You can also indulge yourself with a sweet and wholesome fruit custard sweetened with jaggery. This traditional dessert is made by combining creamy custard with a variety of fresh fruits such as bananas, apples, grapes, and mangoes, offering a burst of natural sweetness and essential nutrients.
Try substituting refined sugar with jaggery, a natural sweetener rich in iron and antioxidants, to add a unique flavor profile to the custard.
Final thoughts
Mindful eating during Ramadan is essential for nourishing both your body and soul. By practicing mindfulness at meal times, you can enhance your spiritual journey while promoting better health and well-being. Incorporate nutrient-rich foods, practice portion control, and stay hydrated to make the most of this sacred month with our Ramadan Diet Plan
When it comes to maintaining a healthy lifestyle, many people wonder if they need to consult a dietitian. The truth is, if your basics are right—meaning you’re following a balanced diet, avoiding junk food, and maintaining a healthy BMI (Body Mass Index)—you might not need to see a dietitian. However, there are specific situations where the expertise of a dietitian can be invaluable.
In this blog, we’ll explore when it’s necessary to seek professional nutrition advice and the benefits of doing so.
When to Consider Seeing a Dietitian
1. Personalized Nutrition Advice
Everyone’s nutritional needs are unique. While general dietary guidelines are helpful, they might not address your specific requirements. A dietitian can assess your individual health status, dietary habits, lifestyle, and even genetic predispositions to create a personalized nutrition plan.
Whether you’re aiming to optimize athletic performance, manage a specific health condition, or simply improve your overall well-being, a dietitian can tailor their advice to meet your goals.
2. Managing Medical Conditions
If you have a medical condition like diabetes, high cholesterol, hypertension, or digestive disorders, your diet plays a crucial role in managing these issues. A dietitian can offer specialized meal plans and provide guidance on what foods to include or avoid.
For instance, managing blood sugar levels through diet is critical for someone with diabetes, and a dietitian can help you navigate the complexities of dietary choices to maintain stable glucose levels.
3. Support for Weight Management
Weight management can be challenging, whether you’re trying to lose weight, gain muscle & weight, or maintain your current weight. A dietitian’s support can make a significant difference by helping you develop a sustainable eating plan that fits your lifestyle.
They can also provide accountability and ongoing motivation, ensuring that you stay on track with your goals.
4. Healthy Eating Education
Understanding nutrition labels, portion sizes, and how to build balanced meals can be overwhelming. A dietitian can educate you on these aspects, empowering you to make informed food choices. This knowledge is particularly useful if you’re trying to adopt healthier eating habits or need to navigate dietary restrictions, such as a gluten-free or vegan diet.
Benefits of Consulting a Dietitian
1. Expertise and Guidance
Dietitians are trained professionals with a deep understanding of nutrition science. They can provide evidence-based advice, helping you avoid fad diets and misconceptions that can harm your health. Their expertise can be particularly beneficial if you’re looking to make significant changes to your diet or have specific health concerns.
2. Long-Term Success
Working with a dietitian can lead to sustainable lifestyle changes. Rather than following short-term diets that may not be effective or healthy in the long run, a dietitian can help you develop habits that support long-term health and well-being. This approach not only improves your physical health but also enhances your relationship with food.
When You Might Not Need a Dietitian
If your diet is balanced, you’re maintaining a healthy weight, and you don’t have any specific health concerns, you might not need to see a dietitian. However, it’s still essential to stay informed about nutrition and make adjustments as needed.
Regularly reviewing your eating habits and making small, incremental changes can help you maintain your health without professional intervention.
Conclusion: The Value of Professional Advice
In summary, while not everyone may need to see a dietitian, there are specific situations where their expertise can be highly beneficial. Whether you need personalized nutrition advice, are managing a medical condition, want support for weight management, or need education on healthy eating habits, a dietitian can provide the guidance you need to achieve your health goals.
Remember, your health is an investment, and sometimes, seeking professional advice is the best way to ensure you’re making the right choices.
In case of any related query related to healthy nutrition or weight loss book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
