Brown rice is healthier since the refining process only removes the hull of the rice kernel, leaving its nutrition intact
Packed with natural oils, brown rice is extremely heart-friendly.
Due to its fibrous concentration, brown rice facilitates healthy bowel movement and promotes weight-loss.
A cup of brown rice fulfils about 80 per cent of the daily requirement of manganese in the body. Manganese helps in the formation of healthy cholesterol.
Brown rice improves metabolism and keeps you feeling fuller for a long time.
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Indians have a white fixation.They prefer everything from white skin to white flour. The numerous ads for fairness creams are a testimonial for that .
Did you know that whole wheat flour made from whole wheat grain is actually more nutritious as it contains the bran and the outer layerso which has B vitamins ,fibre and some minerals which are lost when the flour is milled removing the outer layers and bleached . Result is a refined white flour stripped of all its nutrients which promotes fat storage and obesity, causes spikes in sugar, constipation.Various bakery items made from refined flour are detrimental for health .Opt for whole grain wheat products or multi grain breads .
Did you know the advantage of rock salt vs the white table salt. White salt which is commonly used is basically Sodium chloride stripped of all minerals . Rock salt is usually blackish or pinkish depending on the source and contains many minerals good for health. Ideally the amount of sodium in a salt should be balanced by potassium and magnesium . But in white table salt strpped of all other minerals , this does not happen and hence excess table salt gives rise to hypertension and heart problems., White salt used in bread and other bakery products, processed foods is a major source of Sodium in our diet which is dettrimental for health.
Jaggery is the unrefined form of sugar. Jaggery contains many phytonutrients and minerals like calcium ,Iron,potassium ,phosphorus which are totally lacking in white sugar.Chemicals and bleaches are used to make table sugar from jaggery stripping it of all the nutrients in the bargain.Jaggery or Gur has traditionally been used in India for sweetening .With the excess use of white sugar prevalant now, incidence of Diabetes, obesity have also increased manifold
Its high time we realise the value of using the SMS -Sugar ,Maida, Salt in our lives prudently and give preference to the traditional BROWN against WHITE forms of flour,sugar and salt to lead a healthier life which does not promote degenerating diseases like Diabetes, Obesity, Hypertension,Heart disease.among others.
Water is the largest constituent in the body. The body\'s need for body is second only th that for oxygen. One can live for weeks without food, but death is likely to follow a deprivation of water for more than a few days. Water is essential as body lubricant: the saliva that makes possible the swallowing of food, the fluid that bathe the joints and so on. Sources of water to the body are : ingestion of water and beverages, the preformed water in foods and the water resulting from oxidation of food stuffs. The 24-hour water requirement is that amount of water replaces the losses by kidneys, lungs, skin, and the bowel. Ordinarily, thirst is an accurate guide to supplying the necessary amounts of water. Under ideal conditions including a low-solute diet, a minimum of physical activity, and the absence of sweating, the water need for adult is about 1.5 litres from beverages, food and water of oxidation.Although conditions are variable, the daily requirement is about 1ml per kcal for adults and 1.5ml per kcal for infants.
With variety of deep fried food dishes and sweets in front of you, it is really difficult to lose weight during festivals like Holi. If you cannot lose weight, at least try not to put on extra pounds.
These are few tips on monitoring and controlling festive diets,
Do Not Overeat: Itâ€™s not just about the quantity of food you are eating, but the amount of calories you intake. Thus, during the festive season, one needs to be careful about the consumption of calories to avoid weight gain.
Avoid Specific foods: Avoid oily foods and too much of spicy food besides restricting the sugar intake in sweets. Plan your meal in such a way that one special meal of the day should most likely be lunch so that day activities and movements can burn the extra amount of calories. And, try keeping your breakfast light and healthy, while dinner should be as light as possible to manage the intake of calories.
Fresh Foods: Pick the freshest food and keep an eye on expiry dates of the food products you are consuming. The possibility of food contamination with bacteria is very high when it comes to high temperature eating items. Bacteria can cause severe diarrhoea which can lead to dehydration, nausea and vomiting, thus, most of the foods and sweets should be refrigerated. Drink ample amount of fluids and appropriate usage of salt help to prevent dehydration.
Healthy sancks for holi
Roasted hare kabab Grilled paneer Tikka
Doesnâ€™t really 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 donâ€™t change a bit no matter whose consuming 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 â€˜healthyâ€™ food. So letâ€™s take a look at some pictures of food depicting 200 calories to figure out how much is too much.
First is some fish, particularly salmon. This amount is great for a filling healthy snack. Add some vegetables or some vignette to make it a perfect dinner. Then comes 3 small pieces of brown bread â€“ which is actually 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 â€“ the best sin. French fries â€“ an even deadlier sin! But be careful not to order a large amount, stick to a small portion for a quick snack.
Now donâ€™t look at the brownies ad get too excited, youâ€™re allowed only one such piece because thatâ€™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 â€“ 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 â€“ now thatâ€™s a great way to feel full and be healthy! Black coffee makes up for barely 10 calories, if you have I with sugar thatâ€™ll be around 30-40 calories. This means youâ€™re allowed 5-8 cups a day (itâ€™s safe to assume you will become a night owl after such consumption). If you like your coffee with milk and sugar, thatâ€™s almost 100 calories so youâ€™re allowed 2 cups of that.
Well now you know what 200 calories look like, in some cases itâ€™s barely a mouthful while its more than a yummy meal in others. Another great way to make sure youâ€™re snacking under 200 calories or consuming the necessary amount, download a calorie counter app. It allows you to record every food item and shows you the total amount of calories you consumed. Hereâ€™s to some healthy snacking, some unhealthy binging (once in a while s allowed) and an overall diet within your calorie budget. Njoy your healhy meal :)
In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to email@example.com or call at 9535271586/08049538592.
We all love to eat out. Good food and good company, these are incomparable joys of life. But what about healthy eating? Are you supposed to forget all about it, when youâ€™re dining out? Absolutely not. We tell you how you can eat healthy, when eating out. Use these tips to make smart choices, and you can enjoy the occasional splurge, without worrying about the calories.
1. Do not go out on an empty stomach
Have a light, but filling snack before you head out for dinner. An empty stomach may lead to over-eating or bad choices. Have a fruit, maybe an apple, or a low calorie yoghurt, to keep the hunger pangs at bay.
2. Be Informed
Check the menu of the restaurant beforehand. Youâ€™ll be able to make healthier choices, and have a better idea of what you wish to eat.
Once there, do not hesitate to ask the server or the chef, about the nutritional information of the dish you want to order. Ask them about the method of cooking if youâ€™re unsure. Also, a lot of restaurants these days can customize dishes according to the customerâ€™s preference. For example, if your dish comes with a side of chips or fries, get it replaced with veggies.
3. Order right
For non-vegetarians, we recommend grilled or kebab meats. Always opt for lean meats. Tandoori items are your best bet, as they are relatively healthier, when compared to fried items or gravy based dishes. For vegetarians, grilled, baked and roasted dishes are recommended.
4. Go for an a la carte meal
Tempting as they might be, avoid buffets. Surveys have shown that buffets encourage over eating. That second or third helping of a dish may seem tempting, but it is never good for your waist line!
5. Drink lots of water
Drink water with your meal. It will keep you full, and is a much better alternative to sugar filled cold drinks. Also, water helps break down the food, so that your body can absorb the nutrients. But occasionally, we donâ€™t say no to a glass of wine, along with your meal.
6.Guilt free Dessert
Thereâ€™s good news for all those who have a sweet tooth. You can eat the dessert! All you need to know is how to go about it. Dessert does have a lot of calories, but you can skip the main course and just opt for the dessert instead. That way, you will just be consuming the calories from the sweet treat, instead of the main course. So go ahead, have a slice of that delicious red velvet cake for dinner!
7. Diet Friendly Alcohol
For people who canâ€™t have social outings without alcohol, you should make intelligent choices when it comes to booze as these are sheer empty calories. While Champagne is the best choice as it has the least no. of calories, scotch has 105 kcal, vodka has 96 kcal and beer will definitely give you a beer belly. Red Wine is good for the heart but has good 125 kcal per serving. Try diluting the drinks with more of sodas or water unlike juices or aerated drinks, as they further add on to the calories.
- Dt. Shreya Katyal
Health & U
The word %u201CDiabetes%u201D has now found its place in common parlance. Diabetes no more is a disease that we don%u2019t know about. India is supposed to have the highest population of diabetics. We all know someone close to us who is a diabetic. With diabetes become so prevalent, we all start becoming comfortable with this condition and resign to the fact that you cannot escape it. This is not true. You can TAKE CHARGE. You have to WAKE UP NOW. First step would be to analyze your risk factors for diabetes. If you have 4 or more of the following risk factors, you are at moderate to high risk of developing diabetes. Let us see what you score.
%uF0A0 Family history of Diabetes
%uF0A0 Family history of Hypertension
%uF0A0 Family history of High Cholesterol levels
%uF0A0 Low protein and fiber intake
%uF0A0 Sedentary lifestyle
%uF0A0 Age over 35
%uF0A0 High stress level
%uF0A0 No or very little structured physical activity
%uF0A0 Eat frequent junk food
%uF0A0 High carb/fat intake
%uF0A0 High cholesterol levels
%uF0A0 Low intake of fresh fruits and vegatables
Higher the boxes you have ticked, higher are your chances of developing this condition. Now you know what level of risk you are at. Congratulations, you have taken your first step to health. Are you concerned about how to take care of your health whether you are prediabetic, diabetic or not? Fret not, diabetes is dangerous only when you don%u2019t take care of your health. Diabetes is manageable with diet and lifestyle modifications. If you are prediabetic, then immediate lifestyle and diet modifications would reverse the damage and you may never become diabetic if you take charge of your health. You will need our expert health coach assess your health and life style and motivate and support you in taking charge of your health.
Get in touch with us right now. Contact Us
Health and Wellness Coach, HealthyWE
WAKE UP NOW! TAKE CHARGE!
Eating pumpkin is good for heart and will keep you in shape as well.
It's good news for patients of High Blood Pressure that Potassium inside it will keep a check on their blood pressure also.
Nowadays we have seen small children with specs and eating a lot of junk. So parents if including simple vegetables like pumpkin which is rich in provitamin Beta- carotene (converted to Vitamin A) can keep those nasty specs away from the sparkling eyes of your kids.
For women , it has a lot of fiber to keep them in good shape and tone. And during lactation period after child birth , it keeps the hormones in optimum range of milk formation.
In the early twentieth century, people used pumpkin seeds to treat enlarged prostate symptoms, . They contain protective compounds called phytosterols, which may help shrink the prostate which is an add on benefit of pumpkin.
"So eat this Golden colour to get all the Golden Benefits."
Here is the recipe of hearty soup of pumpkin to enjoy.
Serving size: 1
Pumpkin (250 gm)
1 Medium size onion peeled, chopped
Olive oil 1tsp
Salt as to taste
Black pepper as to taste
Lemon juice 1tsp
Dried basil or fresh basil leaves for garnishing
Heat olive oil in a pressure cooker, add onion and saute for 2 minutes. Add diced
Pumpkin, saute for a minute, then add 1 cup water and pressure cook until one
Whistle is given out. Strain excess stock and reserve. Puree the vegetables.
Add the reserved stock and a cup of water to puree to reach the required consistency.
Garnish with basil leaves, sprinkle lemon juice and serve.
10 best foods for improving hair quality- By Dietician in Kemps Corner Geetanjali Ahuja (Mengi)
10 best foods for improving hair quality
Man or a woman, a lustrous mane spells a lot about their health. Having long and strong hair is everyones wish and yes there are numerous products in the market which help you
get there in some days. But it is equally important to nourish your hair internally. The very first step to be taken for getting the best quality of hair is to include the following food items in your food lists right away.
Spinach- Spinach is packed up with nutrients like vitamin A, beta carotene, folate, vitamin C and iron. No wonder they work for maintaining good scalp and improve hair quality.
Guava- A super fruit, guava is locally available everywhere. It is full of vitamin C, which protects the hair from being brittle.
Sweet Potatoes- Sweet potatoes are loaded with beta carotene. Our body converts beta carotene to Vitamin A. Your dry and dull hair turns beautiful by eating this simple tuber regularly.
Eggs- Eggs are rich in Vitamin B called biotin which helps for hair growth. Eggs nourish your hair internally.
Lentils- Folic acid is needed for the body to bring back the health of red blood cells. These red blood cells improve oxygen supply to scalp. Eating plenty of lentils will result in ample folic acid in the body, leading to long lustrous hair.
Amla- Native fruit to India, gooseberry is attributed to the health of hair from generations.
Almonds- Indians use almond oil for oiling hair. Internally almonds provide magnesium to the body which helps in growing healthy hair.
Walnuts- Omega 3 fatty acids in walnuts help grow hair well. Two walnuts a day creates magic with your hair.
Carrots- Carrot prevent hair loss, it helps hair grow faster and also aid in getting thick hair.
Flax Seeds and Sunflower Seeds- These seeds are rich in zinc, protein, potassium, selenium, biotin, iron, copper, vitamin E, Vitamin B, Magnesium and Calcium.
Article Written by #Dietician Geetanjali Ahuja
India is currently undergoing rapid economic, demographic, and lifestyle transformations. A key feature of the latter transformation has been inappropriate and inadequate diets and decrease in physical activity. Data from various parts of India have shown a steady increase in the prevalence of lifestyle-related diseases such as type 2 diabetes mellitus (T2DM), the metabolic syndrome, hypertension, coronary heart disease (CHD), etc., frequently in association with overweight or obesity. A total of 60 min of physical activity is recommended every day for healthy Asian Indians in view of the high predisposition to develop T2DM and CHD. This should include at least 30min of moderate-intensity aerobic activity, 15min of work-related activity, and 15min of muscle-strengthening exercises. For children, moderate-intensity physical activity for 60min daily should be in the form of sport and physical activity. This consensus statement also includes physical activity guidelines for pregnant women, the elderly, and those suffering from obesity, T2DM, CHD, etc.
There are various ways in which stress affects our body:
Trigger asthma attacks
Heart ache (literally)
Accelerate skin ageing
Trigger hair loss
HOW DO WE DE-STRESS ?
We can%u2019t completely eliminate stress from our life but we can control how much it affects us.
Learn to relax - Relaxation techniques like Yoga, Meditation, Reiki can reduce everyday stress levels and boost feelings of joy and serenity. They also increase our ability to stay calm under pressure.
Eat a healthy diet %u2013 The food we eat can affect our mood and our ability to cope with stress. Eating a diet rich in fresh fruit and vegetables, high-quality protein and omega-3 fatty acids, can help us better cope with life%u2019s ups and downs.
Get enough rest %u2013 Improve the quality of sleep and maintain regular sleep cycles so that we feel less stressed and more productive and emotionally balanced.
Exercise %u2013 Increasing our activity level helps relieve stress and makes us feel better. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, when done mindfully.
Socialize - Talking to someone in person can trigger hormones that relieve stress when we are feeling agitated or insecure. Spending time with people who make us feel good can be rejuvenating.
Why do we avoid coconut chutney with idly or dosa, For your knowledge coconut in the chutney adds fat to the carbohydrate rich idli or dosa, thereby actually lowering its glycemic index and the rate at which it gets converted to fat. Coconut is rich in medium chain triglycerides( MCT), which helps in digestion and improves metabolism. MCT are used as fat loss and edurance building supplements because they are readily burned as energy and not stored as fat. So eat your idli with the chutney.
Are you fed up of the chemical treatments at Parlor or Salons for glowing skin?
Here is the solution of your problem with completely herbal treatment devoid of any side effects. Experts at *Arogyam Nutrition* bring you the trusted age old therapy
*NAVRA POTLI FACIAL THERAPY*
In this Facial, we use 100% natural ingredients to retain the health of your skin.
It is advisable to take this facial on regular basis to get its maximum benefits like:
Removes Facial Toxins
Prevents sagging of Skin
Keeps the skin Soft, Supple and Radiant.
Retains overall Youth and vitality of the Facial Tissues.
For Facial Muscle toning
Relieves stress and tension, which in turn may reduce the appearance of fine lines.
Rejuvenate and nourish your skin with some herbal treatment instead of undergoing some chemical treatments that bring you regular glow but in long term do a lot of damage. Switch to natural pampering of your skin , with Navra Potli Facial.