Tag: Human nutrition

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latest buzz Medical Nutrition

Top 26 Lifestyle Changes to Adopt for a Healthier & Fitter You

A-Z Health Tips for Long-Term Success
A-Z Health Tips for Long-Term Success
healthy lifestyle image

Unlock the secrets to lasting health success with our comprehensive lifestyle change tips. Start your journey to a healthier, happier you today!

Health is a holistic concept that encompasses both the mind and body. To achieve long-term health success, it’s essential to adopt a comprehensive approach that integrates various aspects of well-being.

Top 26 Lifestyle Changes to Adopt for a Healthier & Fitter You

Appetite Management

This must always be under control. Overeating is just unnecessary fat for the body and insufficient eating will cause your metabolism to slow down.

Body goals

In your mind you must have a certain goal that you want to attain – drop 10 kgs, beach body, fat stomach, bigger biceps – they’re all part of your body goals.

Consistent Evolution

The only thing constant in this world is change. Change your diet regularly, change your exercise pattern and make all required changes in your lifestyle for long-term results.

Dietary Diversity

Make sure your diet contains enough green leafy veggies like spinach, lean protein, carbohydrates and a certain amount of fat. Even the occasional dessert and cheat meal should be incorporated into your diet.

Exercise

No matter how often you eat right, how many hours of sleep you get and whether or not you count calories, until and unless you do exercise daily you’ll never be able to have a totally healthy lifestyle.

Frequent Commitment

The first step towards a long-term healthy lifestyle is frequency. It takes 21 days to form a habit, after that it seems just natural. You need to be frequent and consistent to attain such long-term goals.

Green Tea Goodness

It helps boost the metabolic rate, reduce belly fat, and can lower the risk of various diseases. Try to drink at least 3-5 cups of green tea every day. Plus it’s 0 calories, so what’s the harm?

Homemade Food Advantage

This one’s the best way to eat healthy and avoid junk food. By cooking at home you know exactly what you’re eating and you’re well aware of what nutrients go into your mouth. Plus it’s the easiest way to maintain a balanced diet (since the balance is in your hands now)!

Intrinsic Motivation

You need inspiration to maintain long-term success. It could be from apparent weight loss, from reading a book about healthy living or even by watching someone maintain a healthy lifestyle. This can’t be done by mindlessly following some diet!

Use Jealousy as a Catalyst

Sometimes envying others might help you get the best results. When you envy someone for their clean eating habits or perfect body, you will probably want to achieve that yourself – which will be your biggest motivator for long-term success.

Kick-Start Your Journey

You will literally wake up one day and decide you want to start living a healthy lifestyle! It’s time to kick start every day towards making these healthy changes.

Losing Weight Safely

Who doesn’t want to shed 5 kgs in a month? But you can’t do this by starving yourself or going on a detox where you just eat fruits and drink water! That’s totally unhealthy. It is essential to let your healthy weight loss journey take its time, so that you have long-lasting results.

Mental Health

Mental and physical health go hand in hand. It is important that you focus on strengthening your mind as well, not only your body. Falls in mental health will eventually affect your physical health as well!

Nutritional Necessities

From carbs to protein to minerals, each and every nutrient is essential for maintaining a healthy diet as well as performing normal bodily functions. Eating everything in the right proportion will promote a long-lasting healthy lifestyle.

Observant Adaptation

Observe what changes you are making, divide them into healthy and unhealthy changes and then continue with only the healthy changes. Your observation skills will help you get rid of unnecessary and unhealthy changes instantly.

Pledge to Persevere

You need to promise yourself you’re going to stick to this new lifestyle no matter how hard it gets! Promise yourself to eat healthier every day, to exercise a little more every day and definitely promise yourself to stay away from the unhealthy goodies!

Quit Detrimental Habits

It’s important to quit the bad habits! Binge drinking, smoking, stress eating and all these other habits aren’t going to help you maintain a healthy lifestyle.

Raw Food Rewards

Raw foods are the best form of food you can get! They help prevent diseases, give your body a lot of energy and contain essential vitamins and minerals.

Sleep Significance

Sleeping for 6-8 hours every night is a requirement for proper body function! It’s the time your body needs to recuperate, repair your muscles and even improve your mood. Exercise and good eating are useless without sufficient sleep.

Tangible Tips

Tips like these will really help and motivate your to manage a long term successful healthy lifestyle. Take tips from experts, from dieticians and even from people you look up to for inspiration – you never know which trip does the trick.

Understanding and Awareness

You need to understand what your body needs, how much weight you need to gain/lose to be “fit” (not skinny, not thin- but fit) and how often you should exercise. It is important to understand nutritional facts on packaged items and what goes into your body. Understanding is essential for better results!

Value of Veggies

Yes, lean protein and meats are important, BUT you can’t have a balanced diet unless you’re eating enough green leafy vegetables. Incorporate them into every meal!

Wellness Over Weight

Weight cannot be defined as per your weighing scale or BMI. Your focus cannot be ‘How can I lose weight’; you need to focus on how you can continue with your healthy lifestyle.

(e)Xhilarating Workouts

Go for extreme activity classes like Zumba, CrossFit, army circuit training, power yoga, and other such high-intensity activities! It’s a good change from your usual workout and will probably have more effective results.

Yoga

From increased flexibility to increased strength, from meditating to improving bone health; yoga has all-round benefits which are only going to improve your lifestyle.

Avoid Zero Dieting Policy

You cannot diet (and I mean not eating at all) to lose weight and ‘look thin’. Starving and minimal eating doesn’t help you to maintain a long-term healthy lifestyle. Your diet must be full of rich foods.

Conclusion

Achieving long-term health success is a multifaceted journey that requires a harmonious blend of physical, mental, and nutritional strategies.

From understanding the nuances of our appetite to embracing the holistic benefits of practices like yoga, every step we take is a testament to our commitment to well-being.

By integrating these principles into our daily lives, not only do we pave the way for a healthier present, but we also lay the foundation for a future where wellness becomes second nature.

As we navigate this path, it’s essential to remember that health is not a destination but a continuous journey of growth, understanding, and perseverance

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

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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Kids Nutrition latest buzz

Fun and Healthy Eating Tips to Excite Kids About Nutrition

Fun and Healthy Eating Tips to Excite Kids About Nutrition
Fun and Healthy Eating Tips to Excite Kids About Nutrition
Fun and Healthy Eating Tips to Excite Kids About Nutrition

When it comes to food, we all know that kids are harder to please than any picky dinner guest.

If it isn’t something totally unhealthy, kids probably aren’t even going to smell it.

They gobble up a full cheese pizza or a fried chicken burger, but when it comes to greens and fruits – it’s easier to pass a candy crush level than to convince them to eat such stuff!

You can give them all the threats of the world, but the second you turn your back, your dog is gobbling up their greens. So what’s the solution?

It’s time to make healthy yet fun meals for kids. It’ll be something they can’t resist.

Instead of trying to feed them raw carrots, cucumbers and tomatoes why not make a pinini?

It sounds much cooler than a sandwich and they’re not going to say no to anything stuffed with cheese and grilled.

Cut up all these vegetables into tiny pieces and throw in some meat – you’ve got yourself a balanced, healthy and surprisingly tasty meal.

How to Get Kids to Eat Vegetables?

One way to trick them into eating vegetables is by baking them. Remove the insides of any vegetable – capsicum, zucchini, potato and fill it up with literally anything as long as it’s topped with cheese!

Let it bake and they’re going to dig in without realizing it’s a veggie.

How Do Get Children to Stop Eating Junk Food?

For those kids who only want ‘junk food’, you can make burgers stuffed with vegetables (in the patty as well as the relish).

Home-made whole wheat base pizzas topped with a variety of vegetables and meats will also have them fooled. For the kids who love Maggi, just add some vegetables and chicken and tell them it’s a special masala Maggi.

Make interesting stuff like chicken tacos, a burrito bowl (all the burrito ingredients stuffed into a bowl), or stuffed grille cheese roll-ups (basically where you roll up some cheese and veggies in a piece of bread and lightly fry it).

The more you experiment with food, the more they will be willing to eat without complaining.

How to Give Healthy Food to Kids in Snacks?

When they’re looking for something to snack on, one will usually find them eating chips or biscuits. Try making homemade cookies and biscuits – oatmeal cookies, banana and chocolate chip cookies and many more.

You could make healthy concoctions like slicing an apple and spreading peanut butter on it, which you further top with dried fruits. Even items like carrot pancakes and banana waffles are a great hit with children.

There is no child who doesn’t overindulge when it comes to dessert. So instead of feeding them store-bought dessert, try making it at home.

Homemade flavored ice creams are always healthier than store-bought ones. One way to make cupcakes, chocolate cakes and muffins is by making them healthy – use atta instead of flour, use brown sugar or honey instead of sugar.

This way you might just get your child addicted to healthy carrot cakes, pumpkin biscuits, apple bundt cakes and many more such homemade desserts. If you can’t beat them, join them!

In case of any related query related to kids nutrition 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

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).