Tag: Weightloss

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latest buzz Medical Nutrition Weight Management

17 Effective Ways to Lose Belly Fat For Men

Effective Ways to Lose Belly Fat thumbnail
Effective Ways to Lose Belly Fat thumbnail

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).

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latest buzz

Top 8 Health Benefits Of Celery

Celery Health Benefits thumbnail
Celery Health Benefits thumbnail

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).

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6 Proven Tips for a Healthy and Fulfilling Navratri Fasting

Tips Navratri Fasting 1
Tips Navratri Fasting 1

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).

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latest buzz Medical Nutrition Weight Management

Healthy Snack Options to Curb the Hunger

Healthy snack options to curb the hunger thumbnail
Healthy snack options to curb the hunger thumbnail
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.

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latest buzz Medical Nutrition

White Sugar Vs Brown Sugar Vs Jaggery Vs Honey

White Sugar Vs Brown Sugar Vs Jaggery Vs Honey th
White Sugar Vs Brown Sugar Vs Jaggery Vs Honey th
White Sugar Vs Brown Sugar Vs Jaggery Vs Honey

Sugar is considered as integral part of our life when it comes to food. After waking up in the morning we grab a cup of coffee/tea with sugar cubes and this process of sugar consumption continues entire day.

We keep having sugar by adding it in tea, milk, coffee or by consuming it indirectly through various food products such as ice creams, chocolates, cola drinks, packaged fruit juices and energy drinks.

Types Of Sugar Most Of Us Are Consuming In Our Day-to-day Life

1. White Sugar

Also called as Table Sugar white sugar contains 99.9% sucrose (50% glucose + 50% fructose). It is manufactured by the processing and refining of natural sugars found in the sugar cane or sugar beet. Ash, Moisture, Minerals, and compounds that give sugar their color are completely removed.

white sugar

Since one-teaspoon sugar contains 16 KCAL (no protein, no fat but only 4g carbohydrates), it is considered part of ‘Empty Calories’ food . It has limited nutrition values and hence no health benefits as such.

2. Brown Sugar

Brown sugar is produced either through less processing to retain its molasses content or by mixing completely refined white sugar with molasses.

brown sugar

It contains 93.5% – 96.5% Sucrose and 3.5% – 6.5% Molasses. Due to presence of molasses, it appears brown (3.5% – light brown & 6.5% – dark brown) in color.

Any minerals present in brown sugar come from the molasses added to the white sugar.

Brown sugar contains slightly fewer calories (12 KCAL per teaspoon) as compare to white sugar. 15% of the daily value of Iron (considering 100 gm reference amount), little amount of potassium, calcium, and magnesium but they are not present in great quantities.

In summary, there is no significant difference between white and brown sugar from nutrition perspective to give major health benefits.

3. Jaggery

Known as ‘Gur’ in Hindi, Jaggery production is a simple process. It comprises of crushing the sugarcane to extract the juice, heating it to produce thick crystals and then solidifying to give the blocks shape.

Jaggery is considered as better choice as compare of white/brown sugar. It contains small amount of B vitamin and minerals, including calcium, Iron, magnesium, phosphorus, potassium and sodium.

Jaggery

Apart from these vitamins and minerals, 10 gm Jaggery provides 36 KCAL (minimal protein, no fat and 8.5g carbohydrates).

Diabetic patient should avoid Jaggery considering high glycemic index value (84.1).

Though Jaggery helps in blood purification, metabolism, nervous system, relief from cough & cold (taken with Honey and Ginger) and is considered as good cleansing agent (lungs, stomach, intestines, esophagus and respiratory tracts) but it may lead to some harmful effects too if not consumed in moderation.

These harmful effects include weight gain, increased blood sugar levels, indigestion, and nose bleeding due to heat production inside the body.

4. Honey

Honey is sugar-rich syrup stored by honeybees from a wide range of flowers.

It contains 40% fructose, 30% glucose and 17% water. Apart from water, per 100g of Honey contains Calcium, Potassium, Magnesium, Phosphorus, Iron, Vitamin B and Vitamin C. 1-teaspoon honey contains 20 calories (0 protein, 0 fat & 5 g carbs).

honey

Honey is less processed as compare to sugar and it is only purified before distribution. Due to higher fructose content honey tastes sweeter than sugar and small quantity of honey gives same taste as 1 teaspoon sugar.

Honey provides many health benefits such as rich in antioxidants, ‘less bad’ than Sugar & Jaggery for Diabetes, lowers blood pressure, improves good cholesterol, lowers triglycerides and helps in suppressing cough and cold.

At the same time we should not forget that ultimately it’s high in calories and sugar therefore should be consumed in moderate amount only.

Let’s Compare The Nutritional Benefits Of White & Brown Sugar, Jaggery & Honey

nutrition benefits of white sugar ,brown sugar ,jaggery ,honey

Summary

Sugar (White/Brown) is considered part of ‘Empty Calories’ food with no/limited nutrition values . Hence there are no major health benefits as such.

Also, due to the high glycemic index (GI) and the minimal amount/absence of vitamins and minerals, it raises the blood sugar levels more quickly.

Usually, Jaggery is not chemically processed like refined sugar, therefore, it’s always a better choice. Diabetic patient should avoid Jaggery considering high glycemic index value (84.1) to avoid raise in blood sugar levels.

Honey is a healthier choice compared to other sweeteners, as it is less processed. It has a low glycemic index (GI) and contains essential vitamins and minerals.

Avoid ice creams, chocolates, cola drinks, and packaged fruit juices completely as all these items contain too much sugar. Keep in mind that it is always recommended to limit your sugar intake to avoid health issues.

If you have any questions related to diet consultation , please schedule an online appointment with Dt. 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).

Categories
latest buzz Sports Nutrition Weight Management

Diabetics & Mangoes: A Healthy Choice or Risky Treat?

blog img1
blog img1
mango

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

  1. If you are pre-diabetic then you can enjoy mango provided you are maintaining the portion size e.g. 1/2 cup
  2. Keep a track of the total carbohydrates intake in a day. FYI, 1/2 cup of mango contains 35 gms carbohydrates
  3. 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
  4. Avoid eating mango with other high carb food or food with high glycemic index. Instead can be eaten as in between snack.
  5. 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.

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).