Dt. Neena Luthra

Famous Nutritionist / Dietician in Chandigarh, Chandigarh, India

http://dietconsultancy.zest.md

About Me

A well-presented, self-motivated and confident dietician with experience of assessing patients\' nutritional needs, then developing and implementing nutrition programs for them. Possessing the ability to communicate complex and sensitive information about dietary matters in an understandable form to patients. Having a proven track record of successfully promoting healthy eating habits to communities and suggest diet modifications to individuals.

In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; \'NutriSolution -  The Diet Clinique\' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  

Looking for weight loss diet in Chandigarh or for dietitian in Panchkula ? Interested in excellent weight loss service online or in Chandigarh ? Then contact me. You can view my reviews and experience of my clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated  claimes! Dietician Neena’s diets aims at overall nutritional correction with comprehensive individual assessment,  simple and practical  with long term results and  benefits

My Blogs

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    OILS AND HEALTH

    By: Neena Luthra

    ~~Oils, called \"Fats\" in nutritional literature, are both essential and dangerous to health, depending on quantity and type of oil. Fats are found in all the cells of the body as energy storage, as structural component of cell walls, and are essential in the transport for a number of \"fat soluble vitamins-A, D, E and K\" through the body. Apart from these functions, some fats, particularly those derived from vegetable sources provide what is known as “essential fatty acids” (EFA) which has vitamin like functions in the body. Fats in the diet can be of two kinds, the visible and invisible fat. The visible fats are those derived from animal fats like butter, ghee which are solid fats and those derived from vegetable fats like groundnut, mustard, safflower, til which are liquid fats. In recent years, there has been a revival of interest in the nutritional aspect of fats on two counts. One is the excessive intake of fat in diet in increasing the level of cholesterol in blood. LDL (Low Density Lipoprotein) is the main carrier of cholesterol in the blood and is called ‘bad’ cholesterol because it causes atherosclerosis. A diet with too much fat, and especially too much of the wrong kind of fat, presents a high risk of stroke, obesity, diabetes and certain types of cancer. It may also make you appear ugly and undesirable to many people, possibly resulting in social, employment and emotional problems. On the flip side, \"supermodel thin\" is pretty ugly and unhealthy too. A diet deficient in fat will result in itchy, flaky skin known as ‘Phrynoderma’ toad skin and other problems, but a diet that deficient takes real determination to achieve since fats are found not only in animal products but in grains, nuts, beans and just about anything else considered edible. Formula for success: rise early, work hard, strike oil. Disclaimer: This article has been authored by Dt. Neena Luthra, who is a diet and nutrition consultant. The contents of this article are intended for informational purpose only and do not constitute any medical opinion or advice. Readers are requested to seek formal nutritional advice prior to acting on any information provided herein.

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    Germinating cereals and pulses

    By: Neena Luthra

    Soak the seeds overnight in just enough water after cleaning. Put them in a wet cloth next morning and keep in a covered container. Seeds will start sprouting after about 8 hours in summer. They take afew hours more when temperatures are low. Any whole grain or seed, e.g. wheat, moong whole, moth, chana, rajamah or rongi can be sprouted. Be innovative in using sprouts, preferably raw in interesting combinations with salad vegetables like onion, carrot, radish, cucumber, cabbage nad fruits like papaya, pineapple, apple,banana,anar as well as nuts and dry fruits with a dash of lemon. Sprouts can be added to raitas; they can be pounded and mixed with potatoes/vegetables to make cutlets and can also be used as filling for stuffed paranthas. 

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    If you have diabetes, remember......

    By: Neena Luthra

    Healthy eating is the first step in taking care of diabetes. Eat high -fibre foods such as whole grains, beans, vegetables and fruits. Use less added fat, sugar and salt. Eat meals and snacks at regular times every day. Have variety in your meals. Eat about the same amount of food each day. Try not to skip meals. If you do, you may eat too much at your next meal. You do not need any special or diet foods. The food that is good for you is good for your whole family. If you want to lose weight, cut down on your portion size. You can make a difference in your blood sugar control through healthy food choices.  

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    Never miss breakfast

    By: Neena Luthra

    More and more people are skipping breakfast. A general excuse for skipping breakfast is, \'I don\'t feel like eating early in the morning.\" While others have no time to eat breakfast. Some may skip breakfast to cut down on calorie intake. Whatever may be the reason we must realise that after overnight without food, the body needs refuelling. This is especially in the case of schol children who have to rush early. Breakfast literally means breaking the overnight fast. A bowl of cereal with skim milk or low fat milk or just a glass of fresh juice or a bowl of yogurt is good enough for breakfast and a healthy start towards making a day successful.

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    ACNE

    By: Neena Luthra

    Eat Plenty of Fresh fruits and vegetables for beat carotene and vitamin C. They help to build and maintain healthy skin. Best dietary sources are bright colored fruits and dark green vegetables. Citrus fruits, berries, kiwi, melons, peppers, broccoli, cabbage, and potatoes are especially rich in Vitamin C. Seafood, lean meat, poultry, yogurt and whole grains for zinc and vitamin B6. It may reduce acne by helping to regulate hormones implicated in the development of acne lesions. Zinc promotes healthy hormone levels and advanced healing. seafoods especially oysters, red meat, poultry, yogurt, milk and whole grains are rich in zinc. LIMIT Do not attempt to self treat acne with high dose of vitamin and mineral supplements. High doses can agggravate the symptoms, especially high doses of viamin A can cause dry, flaking skin and hair loss. Excessive intake of Viamin a is also linked with the risk of osteoprosis. REMEMBER GOOD NUTRITION IS THE FIRST LINE OF DEFENSE.

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    Soyabeans and soyabean products.

    By: Neena Luthra

    Soy products are an excellent source of good quality protein, I will not hesitate to say that it is better than animal protein in your meals as often as possible. Soya products (soyabeans and soya flour, soya granule, soya chunks, tofu or soya paneer) are readily available with grocers, supermarkets and speciality stores. Use these more often because they are rich  and economical source of not only high quality proteins but also of carbohydrates, minerals and vitamins and unlike animal protein contains no cholesterol. 

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    WATER

    By: Neena Luthra

    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.

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    Ten ways to cut saturated fat

    By: Neena Luthra

     1. Chose leaner cuts of meat  2. Downsize meat portions. Choose low fat cheeses.  3. Cook with olive or vegetable oil instead of butter or margarine.  4. Use tofu or nuts in stir-fries instead of meats.  5. Try adding a slice of avocado instead of cheese to a sandwich.  6. Enjoy a baked potato instead of fries, and some low fat yogurt instead of sour cream.  7. Switch to a lower fat milk.  8. Substitute butter milk instead of mayonnaise in salad dressings, or instead of butter in mashed potatoes.  9. Add more beans and vegetables to casseroles and chilli.  10. Enjoy fruit served with frozen sherbet or low fat frozen yogurt instead of ice-cream for dessert.

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    WATCH YOUR IRON INTAKE

    By: Neena Luthra

    The effect of too much iron on heart disease has been debated by researchers for years. Many studies have shown that people with very high levels of iron in their blood are at increased risk of heart problems. High levels of iron reduces the normal vessel dialation. Doctors recommended controlling iron consumption can revert the symptoms. Postmenopausal women, whose iron levels are no longer being depleted  by mensturation, should consult their doctors before taking a multivitamin that contains iron. 

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    BENEFITS OF FASTING

    By: Neena Luthra

    Some Benefits of Fasting  Anti-aging effects  Better attitude  Better resistance to disease  Better sleep  Change of habits  Clearer planning  Clearer skin  Creativity  Diet changes  Drug detoxification  Improved senses  (vision, hearing, taste)  Inspiration  More clarity  (mentally and emotionally)  More energy  More relaxation  New ideas  Purification  Reduction of allergies  Rejuvenation  Rest for digestive organs  Revitalization  Right use of will  Spiritual awareness  Weight loss  from Staying Healthy with Nutrition,  by Elson Haas, M.D.

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    GOOD NUTRITION AT THE START OF LIFE

    By: Neena Luthra

    The first 1000 days of your baby\'s life are the most important for her immunity, brain & physical growth and development. The good nutrition he/ she gets during this time plays a key role in ensuring that he/she grows up to be a sharp, strong and healthy toddler. Alongwith nutrition, the quality and hygiene of her diet also help in keeping her health on track. Your baby is fully protected when she\'s in the womb, but at birth, her immune system is quite weak and still under development. That is why, she needs special attention at every stage to boost and support her immunity. Three factors that influence a baby\'s immunity - enviornment, vaccination and nutrition. Enviornment here means not only the natural surrondings around the baby but also the immediate home enviornment in which baby is growing. Enviornmental risks are chemical and physical factors such as allergens, which can prove to be a threat to baby\'s immunity. So, proper nutrition through complimentary feding should be provided to infant after 6  months to ward off side-effects of these enviornmental factors.  Vaccination prepares the body\'s immune system to protect us from infections and diseases. That is why, babies are vaccinated to help their developing but still weak immune system. Nutrition\'s role in building and developing baby\'s immunity starts from pregnancy itself. The nutrients in your diet during pregnancy enhance and build your baby\'s immune system. The protective soldiers called antibodies are transfered from mother to baby through placenta. Once born, your baby will continue to be protected by these antobodies for the first  few months. In addition to these, your breat milk will provide her sufficient amount of nutrients which will keep her protected. At around 6 months, the baby is still growing and only breat milk is not sufficient to meet her growing nutritional needs. At this time, her first foods other than milk should be introduced in her diet. By this time, your baby\'s digestive system is mature enough to cope with the introduction of foods and would have received protective layer of good bacteria (probiotics) through breast milk. When your baby is introduced to her first foods, make sure her diet is enriched with immunonutrients. Lack of good nutrition weakens the immune system, and thus her ability to fight against harmful organisms that causes disease and infections. Inadequate intake of energy or macronutrients can result in weakened immune system. 

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    PROBIOTICS AND HEALTH

    By: Neena Luthra

     Probiotics which means \"for life\" have been used for centuries as natural components in health promoting foods. Probiotics are live microbial feed supplements which beneficially affect the host animal by improving its microbial balance in intestines. The large intestine of humans contain balanced and complex micro flora which prevents infection and has a positive effect on nutrition. Diet changes or stress or antibiotic therapy can upset this microbial balance, making the host susceptible to disease. Following are the potentially beneficial medicinal use of probiotics: Managing lactose intolerance, Prevention of colon cancer, Cholesterol lowering, lowering blood pressure, improving immune function and preventing infections, peptic ulcers, reducing inflammation.  Sources are: Curd is rich in probiotics. Other foods like idli, dosa, dhokla etc where fermentation is part of cooking procedure, may also be good source of probiotics.

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    Natural Health Benefits of Consuming Water – Advantages for Human Body

    By: Neena Luthra

    Water is the fuel for healthy functioning of your body. Around 70% of human body is composed of water. Each and every cell of our body requires water. Water transports nutrients, oxygen and essential minerals required to survive, to every cell in our body. Some natural health benefits of consuming water are, converting the food to glucose compounds and transporting essential minerals for the human body.  Drinking plenty of water will keep you hydrated and gives lot of benefits. The survey of Medical Claims of India and WHO has made it a point that, one must really take X (X=weight of your body/10) litres of water in the whole day. This has been mandatory in all the treating stations (hospitals), armed forces, and else places where fitness of the person is put on top, that they must take the prescribed quantity of water everyday. Natural Health Benefits of Consuming Water: Regulating Body Temperature â—¦Our body constantly generates heat while performing various physical activities. â—¦Human body has an internal thermostat which helps to maintain our internal body temperature. â—¦Water helps in regulating body temperature. â—¦When there is a considerable increase or decrease in body temperature, then it is said to be low or high fever. â—¦Taking necessary medication at this situation is important with right quantity of water, which reduces or increases to the manageable limit. Digestion â—¦Water helps in digestion of food. â—¦It synthesizes the food components into glucose by activating many body simulations. â—¦For body simulations and releasing of body acids for digestion, water is used. â—¦for transporting  glucose to various parts of the body. â—¦In case of improper digestion, the extra of the food converts into fat around the belly and hip portions resulting in increase of body weight. â—¦If there is deficiency in the quantity of water, the acids become more and more concentrated when released and turn out into ulcers, and other infective diseases in stomach. â—¦Constipation gets reduced by taking good amount of water. â—¦It flushes out toxins from the body. Body Growth  â—¦Cells play a key role helping in initiating the growth of human body. â—¦Cells in our body and blood are constantly changing and replaced by new ones. â—¦For the growth of the cells in body, blood and immune tissues, our body uses water as the source fluid. It is similar to some of the chemical experiments. Take a source fluid and then some additives to turn to resulting component. It is the similar process in our body too. â—¦Water is that source fluid that helps in regenerating the cellular tissues and cells in our body that help us grow every day. â—¦Water keeps the muscles toned and firm. Weight Loss â—¦In spite of following severe diets plans and spending good time and money, people still prevail the same weight. â—¦This is mainly because of low quantity of water consumptions. â—¦Exercises generate heat in our body in right places, and helps us to burn the stored fat. â—¦This heat generation is done by synthesis of water molecules in the body. â—¦Severe exercises over heat the body, which will be controlled by water intake. â—¦If water is not consumed regularly; the body heat may result in high blood pressures. Healthy Skin â—¦Keeps your skin hydrated and makes an individual look much younger â—¦Water is must in order to get a healthy glowing skin. Other Benefits of Drinking Water â—¦Moisturizes the air in lungs and joints â—¦Removes all the waste materials which are accumulated in our body for too long â—¦Probability of suffering from cramps and sprains is less. â—¦Drinking plenty of water helps our body to fight against flu â—¦Possibilities of kidney stones and heart attacks are reduced These are the most important and natural health benefits of consuming water. So, always make it point to drink around 7-8 glasses of water per day to avoid various health hazards. Our body requires water to perform any kind of activity. You can also maintain a balanced diet chart, where you include fruits, vegetables with high water content and other fluids which will keep you fit and healthy. So, take enough water every day and stay Healthy.  

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    GRAPEFRUITS-BENEFITS AND DRAWBACKS

    By: Neena Luthra

    Flavorful and nutritious- it\'s easy to understand wy grapefruits are no longer just the breakfast options. Half a grapefruit provides more than 45% of the adult RDA of vitamin C; it also has 175mg of potasium and 1 mg of iron. The pink aand red varities are high in beta carotene, which the body then converts to vitaminA. Grapefruits are a good food to include in a sensible weight loss diet; a serving contains less than 100 calories, and its high fiber content satisfies hunger. Grapefruits are especially high in pectin, a soluble fiber that help lower blood cholesterol. Pink and red grapefruits are high in lycopene, an antioxidant that appears to lower the risk of prostrate cancer. Some people with rhematoid arthritis, lupus and other inflammatory disorders find that eating grapefruit daily seems to alleviate their symptoms. This may be because plant chemicals block the prostaglandins that cause inflammation. CAUTION: Grapefruit juice should not be taken with crtain medications.Drugs to watch out for include the blood pressure lowering medication, drugs for anxiety, depression, elevated lipids and more. As a precaution it is best to avoid taking any drug with grapefruit juice. Those people who are allergic to citrus fruits are likely to react to grapefruits, too.  

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    DO\'s and DONT\'s: Encouraging good eating habits in children

    By: Neena Luthra

    During the first few years of life, it\'s vital to meet nutritional needs in order to ensure proper growth and also to establish a lifelong habit of healthy eating. Eating a meal should be both a healthy and enjoyable occasion- a fact that many parents overlook when planning a meal for their growing children. Instead of a fast meal (especially one short in nutritional value) that family members eat at different hours, mealtimes should promote family togetherness whenever possible.If mealtime is a pleasant event, children may practice healthful eating habits in later life. Do set a good example for your child to copy. Share mealtimes and eat the same healthy food. Do discourage snacking on sweets and fatty food. Keep plenty of healthy foods, such as fruits, raw vegetables, low-fat crackers, and yogurt, around for children to eat between meals. Do allow children to follow their natural appetites when deciding how much to eat. Do encourage children to enjoy fruits and vegetables by giving them a variety from an early age. Don\'t give slim or 1-percent fat milk to children under the age of 5 unless your doctor prescribes it; at this stage, children need the extra calories in whole milk. Do ask children to help  prepare meals. If parents rely mostly on convenience foods, children may not learn to enjoy cooking. Don\'t add unnecessary sugar to drinks and foods. Don\'t accustom children to extra salt by adding it to food placing the shaker on table. Doon\'t give whole nuts to children under the age of 5, who may choke on them. Peanut butter and chopped nuts are fine as long as the child is not allergic to them. Don\'t force children to eat more than they want. Don\'t use food as a bribe. Don\'t make children guilty about eating any type of food.

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    DEPRESSION AND DIET

    By: Neena Luthra

    Depression is a serious disorder, probably caused by disturbance in brain chemistry. It can strike out of the blue- for afew of the more fortunate sufferers- can disappear just as mysteriously. Many sufferers can benefit from medications to lift heir mood. One of the classic signs ofdepression is a dramatic change in eating paterns.. Some people lose all desire to eat; others develop voracious appetites, especially for carbohydrates. People with depression typically have little energy. Other common signs include an unshakable feeling of sadness, inability to experience pleasure, early awakening or multiple awakenings throughout the night, insomnia,excessive sleepiness, other sleep disorders, inability to concentrate, and indecisiveness. Feeling of worthlessness or guilt may be accompanied by recurrent thoughts of death. Anyone who has some or all  these symptoms nearly everyday for more than 2 weeks may be sufering from major depression. People with depression often fail to take care of themselves, neglecting their appearence and eating irregularly. Nutritious food is needed to cope with any disease, but unfortunately, depressed people are especially likely to be careless about their nutrition. The resulting poor nourishment may impede recovery. Eating right foods can actually help to stabilise the mood. Eat a diet that emphasises carbohydrates : Meals that are especially rich in carbohydrates have been associated with a calming, relaxd effect. These foods allow the amino acid tryptophan to reach the brain where it is then used to make serotonin. Feel-god food choices include pasta, breads, grains, cereals, fruits and juices. Limit sugar consumption:  When some sugar sensitive people eat large quantities of sweets, they may experience an energetic \"high\" followed by a \"low\" with weakness and jitters when the sugar is metabolized. Get a lot more of these B vitamins:  Vitamins B6, B12, and folate, all may help certain forms of depression. Vitamin B6 has been hown to provide some relief to women suffering from PMS-related depression. B6 sources are meat, fish, poultry, whole grains, bananas, and potatoes. Researches have shown that people suffering from depression are deficient in folate and B12. Folate is found in green leafy vegetables, orange juice, lentils, corn, asparagus, peas, nuts and seeds. B12 is found in all animal foods and fortified soy and rice beverages. Turn to tryptophan:  Particular amino acid is  needed to make the mood-critical neurotransmiter. Tryptophan can help induce sleep and may play a role in certain kinds of depression. Fortunately, you can have tryptophan from foods. Good amounts of amino acid are found in almonds, pumpkin seeds, and watercress. Alcohol should be avoided altogether. Caffeine, which can interfere with sleep and mood should be limited. Avoid foods and drinks that contains tyramine. 

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    CULINARY HERBS

    By: Neena Luthra

    Culinary herbs are not as potent as medicinal herbs, but many confer some health benefits. They povide a wide variety of active phytochemicals that promote health and protect against chronic diseases. Basil: A mainstay in many dishes, basil is also used in larger quantities as a tonic and cold remedy. Chives: These tiny onion relatives contain sulfur compounds that may lower blood pressure if eaten in large amounts. Coriander: Pungent fresh leaves or seeds may be chewed to ease digestion. Dill:  Widely used in pickles, salad dressings, and fish dishes, dill is also eaten to alleviate intestinal gas. Europeans often give babies weak dill tea to relieve colic. Mint: Chewing the leaves can freshen breath; tea is a digestive aid. Oregano: Brewed as tea, it is said to aid digestion and alleviate the congestion. Parsley:  When consumed in portions of at least 1 oz (30g), this herb contains useful amounts of vitamin C (fresh parsley ony), clacium, iron, and potassium. Parsley is also high in bioflavonoids and other anticancer compounds. Rosemary: Its leaves contains oil used in liniments to relieve muscle aches. Rosemary tea is said to alleviate headaches. Sage: Sage tea can be used as a digestive aid; as a mouthwash or gargle to ease painful gums, mouth ulcers, or sore throat. Some research indicates that sage oil can boost acetylcholine levels in the brain, improving memory. Thyme: Brewed as tea to quiet irritable bowels, as a gargle for sore throat, or as a syrup for a cough or congestion.

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    Worrying about belly fat

    By: Neena Luthra

    Everyone wants to reduce fat from some or other part of the body. And the most common problem area is the tummy. Here are 6 tips to keep in mind while you’re worrying about your belly fat: 1. Before you target your tummy fat, try to lose the extra fat around your abs by doing cardiovascular exercises that engage multiple muscles. Try circuit training that burns higher amount of calories in a shorter period. 2. There is no such thing as spot reduction when you have a lot of weight to lose. Instead, try to lose some weight, and once you are thin enough, focus on particular areas to get better results. 3. Get more sleep. If you’re not getting enough sleep and only concentrating on the exercises, you’ll end up over-exhausting yourself. This will do more harm than good. You will end up eating more to fight the lethargic feeling. Try to get at least 6-8 hours of sleep per night in order to win in the fight against belly fat. 4. Eat less sugar and calories. Belly fat is easily reduced with a controlled diet. Try to include more protein and fiber rich vegetables that will keep you full for longer, resulting in less snacking between meals. 5. Drink more water as this will keep you satiated and will prevent you from mistaking thirst for hunger. 6. Eat more fat to burn more fat. Consuming healthy fats actually help your body to burn the unwanted fat. Stock up on healthy fats like healthy oil and fish.  

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    What is body pollution?

    By: Neena Luthra

    Let\'s do a liitle time travel - back millions of years to the dawn of inteligent life on this beautiful planet. Notice the untouched enviornment and the beautiful earth. Take a deep breath of wonderful pure, clean air as you look around you. Can you believe the beauty? Nothing is artifical or unnatural, and the enviornment has the ability to sustain itself. People drink clean water from natural sources and diets consist mainly of uncultivated fruits, vegetables and lean meats. There are no plastics, additives, or chemical sprays and no cars and factories to pollute the air. Asthma, heart disease, diabetes and cancer are unheard beacuse they simply don\'t exist. These modern day chronic illnesses are the high price we pay for the conveniences of modern life. Now let\'s look at our present world. Suddenly it\'s difficult to breathe. Smog filled cities choke us and our lakes are too polluted to swim in. Drinking untreated water is unthinkable. We don\'t recognize the foods which are highly refined with added colors and preservatives that many people are eating. The diet seems to consist mainly of saturated fats, salt and/or sugar with a shortage of fresh fruits and vegetables. Although the first enviornmental damage likely came from hunters who burned down forests in order to scare the animal out, we can trace the beginnings of irreversible and sustained ecological damage directly back to indutrial revolution some 250 years ago, and all the trappings that came along with it. Since then there\'s race to succeed with a little thought to the damage we\'re doing along the way. Since we breathe, eat and live in this modern enviornment, ingesting these toxins is inevitable. Many of these pollutants end up being stored in our bodies. I think of this buildup of contaminants as \"body pollution\". Our bodies were simply never deigned to digest and metabolize these modern adultrated foods and our system struggle to detoxify such overwhelming amounts of pollution. How body pollution works? Once a foreign substance enters the body, it has to be detoxified and made water soluble so that it can be safely eliminated. The liver and kidney are the main organs of detoxification while the lungs, skin and intestines also play an important role. But even with all these powerful allies on our side, our bodies simply can\'t detoxify and eliminate all the chemicals we ingest. It does its best but we\'re still left with a damaging residue. When the organs have more toxins than they can handle, the still active or partially deactivated chemicals are stored in the fatty tissues- possibly even in the brain and central nervous system. Slowly, these reactive and toxic compounds can be released in the bloodstream, disrupting the systems of body and causes premature aging and disease. Fast fact: The average person consumes over fourteen pounds of food chemicals and additives each year. That means that over the course of normal lifespan, we consume more than one thousands pounds of food chemicals and additives, not including those found in water and air. Health Tip: Thoroughly washing fruits and vegetables with a non toxic detergent will remove many of the chemicals. As mentioned, toxins are stored in fat tissues. So, people who burned fat and lost weight, toxins stored in the fat were released causing blood levels of these toxins to initially rise. It\'s a process many health care practitioners call cleansing and it happens as your body begins to get healthier and sloughs off poisons. As the body was able to clear and excrete these pollutants, blood vessels fall dramatically - poving once again the fact that body pollution exists in every one of us. The question is exactly how much and how do they affect our health?   

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    A new you on this new year....

    By: Neena Luthra

    If you want to lose weight or just get more fit this year, then resolving to do so may be beneficial to you. Just make sure you have an action plan that helps ensure your success. A Department of Labor survey of adults asked them to identify the biggest issue that prevents them from achieving their New Year’s Resolutions or goals. The top 3 reasons identified were as follows:  1) Procrastinating 33%  2) Lack of discipline 24%  3) No game plan 19%. Here is a specific action plan for diet and fitness related resolutions that will help eliminate these three top issues. â—¦Find a positive support system  For some, family may be just what they need. But, if your family members are struggling with the same diet or weight loss issues as you and aren’t ready to commit themselves to change, then you might want to look elsewhere. Friends may also be an option, but again if they are struggling with their own issues then you might want to enlist other help. Try finding a local support group of like-minded people, go online for a virtual support group or seek out the help of a professional personal trainer or dietician. â—¦ Don‘t put off tomorrow what you can do today  One of the biggest obstacles new dieters/exercises face is just getting started. If you continue to say “I’ll start tomorrow”, then you may find that tomorrow never comes. You repeatedly push it off and before you know it another year has passed by while you remain in the same place you were before. If you promise to start tomorrow, then do it! Don’t allow any other “priority” to get in the way. At the risk of sounding cliché, just Do It! â—¦Start a new exercise plan slowly but remain consistent and build up on it.  Follow this example: â—¦Week 1: Walk for 20- 30 minutes just 2 times per week. â—¦Week 2: Increase your walking frequency to 3 times per week. Add in one day of strength training. Try 5-10 exercises to target your entire body. â—¦Weeks 3-4: Maintain the three days of walking and increase the strength training to two times per week. â—¦Weeks 5-6: Increase the intensity of your walk sessions by increasing the speed and/or increasing the incline. If possible, walk four times per week. â—¦Start a new diet plan slowly but consistently. Avoid labeling any foods as “bad”. Eat a variety but in moderation and include more of the nutritionally dense foods. â—¦Week 1: Improve your hydration through your daily water intake. Try to consume approximately 2 litres per day. â—¦Week 2: Add in one extra vegetable a day until you are eating 2-3 servings of vegetables every day. â—¦Week 3: Include one serving of good quality protein at every meal. â—¦Week 4: Limit starches and sweets (simple carbohydrates). Try to binge on complex carbohydrates. The above exercise and diet recommendations give you a substantial guide plan for your first 6-8 weeks. All you have to do is implement it.   Post this action plan on your refrigerator or somewhere else that will force you to look at it every day. And, mark every action on your daily calendar to ensure it doesn’t get bumped by some other priority. Also, remember that setbacks are normal and should not spell failure for your resolution. If you are following your plan 90% of the time and only 10% of the time falling off the wagon, then pat yourself on the back and cut yourself a little slack! If you find yourself starting to really wane from the plan, then tap back into what helped you initially get motivated. Don’t give up. Just start where you can (even if that’s taking a few steps backward) and head toward your goal. If you’d like the help of a dietitian who can personally help you reach your goals this year, help is available. Contact via email: saineenu@yahoo.co.in or log in and register yourself at dietconsultancy.zest.md today or visit diet clinic at house no.1582, sector-18D, Chandigarh. You can also contact me on 9872651582.  

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    Eating to keep cholesterol in check

    By: Neena Luthra

    There\'s no boubt that what you eat influences the levels of cholesterol and other fats in your blood. Numerous studies document that diet high in animal products and other saturated fats tends to elevate cholesterol levels, in contrast to low levels found in people whose diet mainly consist of wholegrains, fruits, and vegetables. People with a family history of heart disease should be diligent in following a diet that limits the cholesterol-raising foods and emphasizes the choleterol lowering foods indicated below: Foods that may raise cholesterol Hard margarine and vegetable shortening, which are high in saturated fats and tran fatty acids. Cookies, cakes, pastries, and chocolates, especially those made with saturated tropical oils, or partially hydrogenated oils. Full-fat dairy products such as cheese, cream and butter, all are high in saturated fats. Fatty meats and meat products, such as marbled beef, pork, and lamb chops, hamburgers, bacon, frankfurters, salamis, and other cold cuts. Foods that may lower cholesterol: Whole wheat, rye, and multigrain breads and rolls. Oatmeal, and breakfast cereals that contain oat or rice bran, as well as tofu and other soy products. Nonhydrogenated soft margarine, olive oil and canola oil, safflower, sunflower, cottonseed, and soy bean oils. Vegetables such as swee corn, onions, garlic, lima beans, kidney beans and other legumes. Fruits such as oranges, apples, pears, bananas, and such dried fruits such as apricots, figs and punes. Nuts such as almonds, walnuts, pecans; seeds such as sesame and sunflower seeds.

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    Portion size and Weight loss

    By: Neena Luthra

    It’s easy to say but difficult to practice: Don\'t eat or drink too much. On the other way round, it\'s easy to eat or drink more than you planned to. What Is a Serving Size? Instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of foods to familiar things. For example, a single serving of: Vegetables or fruit is about the size of your fist. Pasta is about the size of one scoop of ice cream. Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers). Snacks such as pretzels and chips are about the size of a cupped handful. Apple is the size of a baseball. Potato is the size of a computer mouse. Bagel is the size of a hockey puck. Pancake is the size of a CD. Steamed rice is the size of a cupcake wrapper. Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base). The best way to determine the amount of food in a serving is to look at the Nutrition Facts label and measure it. For example, fill a measuring cup with the proper-sized portion of vegetables, rice, etc. and then empty it onto a plate. That will help you learn what these serving sizes look like.  Watch the Portion Size At home: Use smaller dishes at meals. Serve food in the right portion amounts, and don\'t go back for seconds. Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won\'t eat for a while. Never eat out of the bag or carton. Don\'t keep platters of food on the table; you are more likely to \"pick\" at it or have a second serving without realizing it. At restaurants: Ask for half or smaller portions. If you have dessert, share. At the supermarket: Beware of mini-sized snacks -- small crackers, cookies, and pretzels. Most people end up eating more than they realize, and the calories add up. Choose foods packaged in individual serving sizes. If you like to eat ice cream out of the carton, pick up ice cream sandwiches or other individual-size servings.  

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    PCOS and Diet

    By: Neena Luthra

    PCOS is a metabolic disorder that affects 5 – 7.5% of all women. It is the number one cause of infertility and if left untreated, can increase risk of endometrial cancer. In addition, women with PCOS are at a greater risk for heart disease and diabetes. Until recently, diet was not thought of as an important adjunct in treatment. However, since the fairly recent discovery regarding the role insulin resistance plays many experts now believe that diet should be a part of the treatment plan. It is believed that diet can help reduce insulin resistance, which can not only help erratic menses, hirutism and acne, but may decrease the risk of heart disease and diabetes as well. Role of Insulin in PCOS Exactly why and how PCOS develops is not quite clear, however most experts now agree that insulin plays a major role. Insulin is a powerful hormone that is released by the body’s pancreas in response to eating food – especially carbohydrates. It transports sugar out of the blood and into muscle, fat and liver cells, where it is converted to energy or stored as fat. Many women with PCOS have insulin resistance. This means that the process of getting the sugar out of the blood and into the cells is defective – the cells are “resistant” to insulin. The pancreas must secrete more and more insulin to get sugar out of the blood and into the cells. High levels of insulin or hyperinsulinemia, can wreak havoc in the body, causing any or all of the following conditions: polycystic ovaries, weight gain and/or difficulty losing weight, increased risk of heart disease by increasing LDL and triglycerides, decreasing HDL and increasing clotting factors. In addition, it can increase risk of diabetes by up to 40% by age 40. The discovery of insulin’s role in PCOS has brought hopes for better treatment. Treatment is no longer just aimed at treating the individual concerns (i.e.: erratic menses, hirutism, acne, etc.), but instead is now aimed at treating one of the underlying causes – insulin resistance. If insulin resistance is present, it is best treated with diet, exercise and weight loss if needed. Keep in mind that not all women with PCOS have hyperinsulinemia, but the majority do. Calculating Your Caloric Needs Since the majority of women with PCOS are overweight, calories are very important. For weight control, remember – all calories, whether from fat, protein or carbohydrate, in excess of your body’s needs, will turn to fat. In order to lose weight, you must stay within your calorie goal. For weight loss: To lose one pound a week, subtract 500 from your maintenance caloric level To lose two pounds a week, subtract 1000 calories from the maintenance level Dietary Recommendations for PCOS The following recommendations can help you plan your diet. The bottom line is that you need to find a diet that works for you and one that you can live with. > Do not eat carbohydrates by themselves. Instead, combine them with a protein and / or fat > Try to select lower glycaemic index foods as they will cause a slower rise in blood sugar. (Glycaemic index is an indicator of how rapidly the food turns to sugar in the blood). The lower glycaemic carbohydrates tend to have more fibre than the higher glycaemic foods. For example, bran cereal (10 gm. fibre/1/2 cup) has a lower glycaemic index than cornflakes (1 gm. fibre/1/2 cup). In other words, select breads, grains and cereals that are as unprocessed as possible. > Do not take your carbohydrate levels so low that you induce ketosis. You can test for this by purchasing ketone test strips at a pharmacy. Eating less than 40 grams of carbohydrate a day may induce ketosis. > Space the carbohydrates out during the day. This will cause less of rise in blood sugar and insulin peak as compared to eating all carbohydrates at one meal. > Avoid those carbohydrates that trigger more hunger or cravings (i.e.. pasta triggers craving for some people). > Drink at least 8 cups of non-caffeinated fluid as a low carbohydrate intake can cause dehydration. > For heart health, limit foods high in saturated and trans fats (i.e. fatty red meat, whole milk dairy, butter and stick margarine, chicken skin, fried foods, rich desserts, etc.). Select mainly monounsaturated fats (i.e. olive oil, canola oil, nuts) and omega 3 fats (fatty fish such as salmon and bluefish, flaxseed, nuts) as these fats are heart healthy. > Exercise on a regular basis. Benefits of aerobic exercise: ◦burns calories and aids in weight control ◦lowers blood pressure ◦raises HDL cholesterol ◦may improve insulin resistance (this is proven in type 2 diabetics) Benefits of resistance training: ◦builds lean mass which will speed metabolism ◦helps prevent osteoporosis In conclusion, we know that weight loss is key in decreasing insulin resistance in obese women. It appears that a lower glycaemic diet may play an important role in helping to control insulin levels as well as promoting weight loss.

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    Simple ways to stick to healthy diet

    By: Neena Luthra

    Eating healthy can help you lose weight and have more energy. It can also improve your mood and reduce your risk of disease. Yet despite all these benefits, maintaining a healthy diet and lifestyle can be difficult. Here are some of the ways to stick to a healthy diet: # Start with realistic expectations: Eating a nutritious diet has many benefits, including potential weight loss. However, it’s important to set realistic expectations. For example, if you pressure yourself to lose weight too quickly, your plan to achieve better health may backfire. Researchers found that obese people who expected to lose a lot of weight were more likely to drop out of a weight loss program within 6–12 months. On the other hand, setting a more realistic and achievable goal can keep you from getting discouraged and may even lead to greater weight loss. # Keep unhealthy foods out of the house. It’s really tough to eat healthy if you’re always surrounded by junk foods. If other family members want to keep these foods around, at least keep them hidden, rather than on counter tops. The saying “out of sight, out of mind” definitely applies here. Having food on display in various areas of the house has been linked to obesity and an increased consumption of unhealthy foods # Carry healthy snacks. Sticking to a healthy diet can be tough when you’re away from home for extended periods of time. Unfortunately, when you get too hungry, you may end up grabbing whatever is available. This is often processed food, which doesn’t really satisfy hunger and isn’t good for you in the long run. Having healthy high-protein snacks on hand can help keep your appetite in check until you’re able to have a full meal. Some examples of good, portable snacks are almonds, peanuts and roasted channa. # Practice mindful eating. Take time to enjoy your food, and appreciate its ability to nourish you. This increases your chances of making successful, lasting behavioral changes. Overweight and obese women who practiced mindful eating had significant improvements in their relationship with food over a 4-month period. # Start the day with high protein breakfast. If your first meal is well balanced and contains adequate protein, you’re more likely to maintain stable blood sugar levels and not overeat for the rest of the day.

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    Diet in Irritable Bowel Syndrome (IBS)

    By: Neena Luthra

    Meals may seem to trigger symptoms. It may be the process of eating and not a certain food that sets off your symptoms. Eating stimulates the digestive tract, which can over-respond because of IBS. %u2022Try eating smaller meals, more often, spread throughout your day. Instead of 3 meals, try 5 or 6 regularly scheduled small meals. %u2022Slow down; don't rush through meals. %u2022Avoid meals that over-stimulate everyone's gut, like large meals or high fat foods. %u2022If you are constipated, try to make sure you have breakfast, as this is the meal that is most likely to stimulate the colon and give you a bowel movement. The foods most likely to cause problems are: %u2022Insoluble (cereal) fiber %u2022Coffee/caffeine %u2022Chocolate %u2022Nuts %u2022Meals those are too large or high in fat %u2022Fried foods %u2022Coffee %u2022Caffeine %u2022Alcohol Eating too much of some types of sugar that are poorly absorbed by the bowel can also cause cramping or diarrhea. Examples include%u2026 %u2022Sorbitol %u2013 commonly used as a sweetener in many dietetic foods, candies, and gums %u2022Fructose %u2013 also used as a sweetener and found naturally in honey as well as some fruits Some foods are gas producing. Eating too much may cause increased gaseousness. This is especially true since irritable bowel syndrome (IBS) can be associated with retention of gas and bloating. Examples include%u2026 %u2022Beans %u2022Cabbage %u2022Legumes (like peas, peanuts, soybeans) %u2022Cauliflower %u2022Broccoli %u2022Lentils %u2022Brussels sprouts %u2022Raisins %u2022Onions %u2022Bagels As an added benefit, consuming generous amounts of fiber in your everyday diet potentially can improve overall health. Fruits and vegetables appear to exert a strong healthy effect. Soluble and Insoluble Fiber Dietary fiber can be classified as either soluble or insoluble. Soluble fiber dissolves in water, becomes a soft gel, and is readily fermented. These include pectin, guar gum, and other gums. Insoluble fiber does not dissolve or gel in water and is poorly fermented. Cellulose (found in legumes, seeds, root vegetables, and vegetables in the cabbage family), wheat bran, and corn bran are examples of insoluble fiber. High fiber substances containing both soluble and insoluble fibers have the properties of both. They include oat bran, psyllium, and soy fiber. Methylcellulose is a semi-synthetic fiber. It is soluble and gel forming, but not fermentable. Types of fiber differ in the speed and extent to which they are digested in the GI tract, and in the process of fermentation. There may be both good and bad aspects to fermentation, but there are certainly metabolic products produced by fermentation which contribute to colonic health. The solubility and fermentation of a particular fiber affects how it is handled in the GI tract. The effect of identical fibers varies from person to person. Individual response may vary and we encourage individuals try different types of fiber. IBS Symptoms Fiber Treatment Lower abdominal pain Methylcellulose/Psyllium Upper abdominal pain Oatmeal/Oat bran/Psyllium Constipation Methylcellulose/Psyllium Incomplete evacuation Methylcellulose/Psyllium Diarrhea Psyllium/Oligofructose Excessive gas Methylcellulose/Polycarbophil Tips for Adding Fiber to Your Diet Making small, gradual changes can add up to a big difference in the nutritional value of your diet. Experiment with fresh foods and don%u2019t be afraid to try new foods and recipes. Here are a few practical tips for adding fiber to your diet. Vegetables %u2022Cook in microwave to save time and nutrients %u2022Cook only until tender-crisp to retain taste and nutrients Beans %u2022Replace the meat in salads and main dishes with presoaked dried beans and peas %u2022Presoaking reduces the gas-producing potential of beans if you discard the soaking water and cook using fresh water %u2022Use a slow cooker for bean soups and stews Fruit %u2022Snack on fruit anytime, anywhere %u2022Experiment with unusual fruits such as kiwi, pineapple, and mangos %u2022Leave peelings on fruit whenever possible %u2022Use fresh and dried fruit in muffins, pancakes, quick breads, and on top of frozen yogurt Grains %u2022Choose whole-grain varieties of breads, muffins, bagels, and English muffins %u2022Try fresh pasta instead of dried %u2022Mix barely cooked vegetables with pasta for a quick pasta salad

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    How often should you go to the toilet?

    By: Neena Luthra

    Again, it%u2019s about what%u2019s normal for you. As a rule of thumb, three bowel movements per day to three per week are considered normal. There are many things that can temporarily influence the frequency of your bowel movements and are not a cause for concern. Diet, travel, medications, hormonal fluctuations, sleep patterns, exercise, illness, surgery, childbirth, stress, are just some of the factors that can set you back. You also need to observe the strain you need to push your poop out %u2013 defecating should be as easy as urinating or passing gas. Excessive effort can signal that something isn%u2019t right. Some Things You Can Do To Help You Move Your Bowels %u2022Eat a healthy and balanced diet. Make sure you get enough fresh fruits and vegetables, which are the best sources of fiber. To boost your fiber intake, you can also add psyllium and freshly ground organic flax seed to your diet. %u2022Avoid processed foods, and foods that contain a lot of sugar (especially artificial sweeteners) and chemical additives. %u2022Keep a balanced gut flora by enjoying probiotic products, such as sauerkrauts, pickles.  Be especially careful to replenish your beneficial gut bacteria after a course of antibiotics. If probiotic food doesn%u2019t do it for you, get a good probiotic supplement. %u2022Drink lots of water and stay hydrated. %u2022Exercise daily  

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    Leptin Rich Foods

    By: Neena Luthra

    Leptin is a very important hormone produced in your fat cells. It is responsible for many things, including telling your brain when you are full, triggering the feeling that you need to stop eating. If you have too much leptin, your sensitivity to it can decrease, and that leads to more hunger and cravings, and eventually obesity.  Are There Any Leptin Rich Foods?  Leptin can%u2019t be given orally, because our intestines can%u2019t process it. In addition, it can%u2019t actually be found in foods. Though you might hear about %u201Cleptin rich foods,%u201D it is important to remember that these foods aren%u2019t actually filled with leptin %u2013 though they do make a difference.  So how do we increase it? We can%u2019t %u2013 but we can increase our sensitivity to it. That means that it will work as it should, even if we don%u2019t have quite enough in our bodies. These foods can help increase the sensitivity, and that means that our metabolism can go up, cravings can go down, and our battle of the bulge can be helped along.  Foods That Increase Leptin Sensitivity  To get a good start on your leptin sensitivity, have protein with breakfast. This helps jump-start the leptin signals and can keep you full longer during the day. You should also go for leafy greens and fiber-rich foods, as they can also help keep your body feeling full. These foods spark the sensitivity that your body needs in order to respond appropriately to leptin. For even more regulation of that sensitivity, be sure to get a good allotment of fish in your diet.  Foods That Decrease Leptin Sensitivity  Just as there are great foods for increasing the sensitivity to leptin, there are also foods that will inhibit your body%u2019s signals. Avoid these foods if you can, or have them in moderation. One of the biggest problems is carbohydrates. These include starches, like white flour and potatoes. Excessive carbohydrates are not only terrible about blocking the leptin signals; they are also what we reach for when we are really craving something. The more carbohydrates we eat, the more the craving happens. It%u2019s a vicious cycle!  You should also avoid foods that are processed or contain high fructose corn syrup. The syrup and the chemicals in processing have been shown to block much of what the body is trying to do, including the leptin sensitivity that tells your brain to turn off the hunger signals. If you eat large meals or eat very frequently, you are also sabotaging your body%u2019s attempts to fight off obesity. Try to eat in moderation, and keep the snacks to a minimum.

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    10 Weight Loss Tips to Make Things Easier (and Faster)

    By: Neena Luthra

    Here are 10 more tips to lose weight even faster: Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months. Choose weight loss-friendly foods. Certain foods are very useful for losing fat. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help. Drink coffee or tea. If you%u2019re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11%. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works. Get a good night%u2019s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important. HAPPY WEIGHT LOSS!

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    Natural Health Benefits of Consuming Water – Advantages for Human Body

    By: Neena Luthra

    Water is the fuel for healthy functioning of your body. Around 70% of human body is composed of water. Each and every cell of our body requires water. Water transports nutrients, oxygen and essential minerals required to survive, to every cell in our body. Some natural health benefits of consuming water are, converting the food to glucose compounds and transporting essential minerals for the human body.  Drinking plenty of water will keep you hydrated and gives lot of benefits. The survey of Medical Claims of India and WHO has made it a point that, one must really take X (X=weight of your body/10) litres of water in the whole day. This has been mandatory in all the treating stations (hospitals), armed forces, and else places where fitness of the person is put on top, that they must take the prescribed quantity of water everyday. Natural Health Benefits of Consuming Water: Regulating Body Temperature %u25E6Our body constantly generates heat while performing various physical activities. %u25E6Human body has an internal thermostat which helps to maintain our internal body temperature. %u25E6Water helps in regulating body temperature. %u25E6When there is a considerable increase or decrease in body temperature, then it is said to be low or high fever. %u25E6Taking necessary medication at this situation is important with right quantity of water, which reduces or increases to the manageable limit. Digestion %u25E6Water helps in digestion of food. %u25E6It synthesizes the food components into glucose by activating many body simulations. %u25E6For body simulations and releasing of body acids for digestion, water is used. %u25E6for transporting  glucose to various parts of the body. %u25E6In case of improper digestion, the extra of the food converts into fat around the belly and hip portions resulting in increase of body weight. %u25E6If there is deficiency in the quantity of water, the acids become more and more concentrated when released and turn out into ulcers, and other infective diseases in stomach. %u25E6Constipation gets reduced by taking good amount of water. %u25E6It flushes out toxins from the body. Body Growth  %u25E6Cells play a key role helping in initiating the growth of human body. %u25E6Cells in our body and blood are constantly changing and replaced by new ones. %u25E6For the growth of the cells in body, blood and immune tissues, our body uses water as the source fluid. It is similar to some of the chemical experiments. Take a source fluid and then some additives to turn to resulting component. It is the similar process in our body too. %u25E6Water is that source fluid that helps in regenerating the cellular tissues and cells in our body that help us grow every day. %u25E6Water keeps the muscles toned and firm. Weight Loss %u25E6In spite of following severe diets plans and spending good time and money, people still prevail the same weight. %u25E6This is mainly because of low quantity of water consumptions. %u25E6Exercises generate heat in our body in right places, and helps us to burn the stored fat. %u25E6This heat generation is done by synthesis of water molecules in the body. %u25E6Severe exercises over heat the body, which will be controlled by water intake. %u25E6If water is not consumed regularly; the body heat may result in high blood pressures. Healthy Skin %u25E6Keeps your skin hydrated and makes an individual look much younger %u25E6Water is must in order to get a healthy glowing skin. Other Benefits of Drinking Water %u25E6Moisturizes the air in lungs and joints %u25E6Removes all the waste materials which are accumulated in our body for too long %u25E6Probability of suffering from cramps and sprains is less. %u25E6Drinking plenty of water helps our body to fight against flu %u25E6Possibilities of kidney stones and heart attacks are reduced These are the most important and natural health benefits of consuming water. So, always make it point to drink around 7-8 glasses of water per day to avoid various health hazards. Our body requires water to perform any kind of activity. You can also maintain a balanced diet chart, where you include fruits, vegetables with high water content and other fluids which will keep you fit and healthy. So, take enough water every day and stay Healthy.

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    Probiotics and prebiotics

    By: Neena Luthra

    Many foods contain probiotics (the good bacteria that help your body maintain health) and prebiotics (fiber that good bacteria eat but that isn%u2019t digestible by humans). However, it%u2019s difficult to get enough probiotics strictly through food. You need to take a probiotic supplement to get enough probiotics in your diet to maintain good health, especially if you%u2019re treating a particular illness (such as antibiotic-associated diarrhea). Fermented foods %u2014 which used to be a larger part of the human diet because fermentation was a great way of preserving food %u2014 contain probiotics. Fermentation is the process of adding yeast to a food to change its structure. Primarily, sugars and starches are broken down during fermentation. One thing to keep in mind: It%u2019s the live bacteria in the food you eat that make it full of healthy probiotics. Since heat destroys the bacteria, you need to make sure that your yogurt, for example, says live or active cultures on the label. Some yogurts are pasteurized, which kills the bacteria. Those yogurts with live cultures add them back in after the pasteurization process. Probiotic-rich foods include the following: %u2022Yogurt (with live cultures) %u2022Dark chocolate (a good, high-quality chocolate) %u2022Microalgae %u2022Pickles %u2022Natto (a fermented soybean) %u2022Some soft cheeses (such as Gouda) contain Lactobacilli bacteria %u2022Sourdough bread may also contain Lactobacilli %u2022Fruits such as bananas and tomatoes %u2022Vegetables like artichokes, green beans, leeks %u2022Whole-grain breads %u2022Honey

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    14 Most Effective Fat Burning Foods for Women

    By: Neena Luthra

    If you thought that following a rigorous diet is the only way to lose weight, you are mistaken. The good news is that you don%u2019t have to go through the turmoil of intense dieting and starvation. Though you do have to keep an eye on what you eat and watch your calories, there are certain foods which can really burn calories through their thermogenic effect. They contain certain nutrients and compounds that improve your metabolism and help in eliminating the toxins, which make weight loss even easier. So all you need to do is give up the unhealthy junk and processed foods and switch to the following food items that can greatly help your weight loss efforts. Best Fat Burning Foods for Women 1. Whole Grains: Whole grains are a better and healthier option than processed foods. This is because your body burns twice as many calories in breaking down whole foods, particularly those rich in fiber such as oatmeal and brown rice. You can substitute your white bread with whole wheat bread and pasta. 2. Eggs: Eggs are one of the richest sources of protein. Several dietary programs insist on increasing the intake of proteins for successful weight loss. Eggs contain all the nine essential amino acids required by the body to build lean muscle tissue. Thus, they have a greater fat burning potential. Maintenance of muscles requires more calories than fat. For breakfast, you can replace your waffles and cereal with scrambled eggs. You can cook the egg with avocado and enjoy an additional dose of healthy fats. 3. Avocado: Avocado is often considered in the list of fat burning foods. However, actually the fat in this fruit is a triple fat burner. It is mostly in the nature of monounsaturated fat which plumps up the cell membranes, thus stimulating the fat burning hormones. Besides, it switches off the body%u2019s fat storage hormones and boosts the metabolism by protecting the energy producing part of the cells from damage by free radicals. So swap your snacks with a halved avocado sprinkled with sea salt and tomatoes. You can also add this fruit to spinach and green bean salad or make an avocado smoothie with coconut milk and cinnamon. 4. Cinnamon: This aromatic spice helps burn fat by moving glucose into the cells faster, thus lowering the accumulation of fats storage hormone, insulin. However, to obtain maximum fat burning results, you need to consume at least a quarter of a teaspoon of cinnamon. You can add cinnamon to a vanilla smoothie or warmed quinoa with raspberries and pistachios. 5. Peanuts and Brazil Nuts: If you thought that all nuts are fattening, then you might have to think again because peanuts and Brazil nuts are wonderful exceptions which can actually act as fat burners. Peanuts are packed with fiber which curbs your intake of calories as well as boosts metabolism, even without added exercise. However, they should be eaten in moderation as they are calorie dense. Brazil nuts also aid in fat burning mechanism as they boost metabolism by converting the thyroid hormone to its active form. They also bind toxins thus preventing their storage in fat cells which contributes to cellulite. You can directly snack on Brazil nuts or sprinkle them on mango, papaya and citrus fruits salads. They can also be sprinkled on desserts and smoothies. 6. Lean Meats: Protein can help you burn about 30% of the calories that the food contains during digestion due to their high thermogenic effect. Lean meats are a good option to burn fat as they contain less fat. Lean meats include skinless chicken breast, beef, turkey and lean pork. Consumption of a 300 calorie chicken breast requires around 90 calories to break it down. 7. Honey: Honey is considered a great home remedy for obesity. It provides a host of health benefits including its effectiveness in reducing calories. This is because it utilizes the extra fat deposits in your body to get energy for normal functions. To lose weight effectively, you can take about 10 grams or a tablespoon of honey with hot water early in the morning. Doing this regularly helps in cutting down fat within the body. 8. Turmeric: Those who say that Indian ingredients are fattening can have a look at the fat burning properties of turmeric, an Indian spice. It contains a compound called %u2018curcumin%u2019 which helps in reducing insulin and leptin resistance that are primarily responsible for accumulation of fat deposits. It has a host of other health benefits like maintenance of normal blood pressure, curbing cancer, elimination of bad cholesterol and antiseptic properties. 9. Bean Sprouts: Commonly known as %u2018moong dal%u2019 in India, bean sprouts are rich in vitamins A, B, C and E as well as minerals like calcium, potassium and iron. They have a very low content of fat which makes them a recommended food in many slimming programs. Besides these, the abundant amounts of protein and fiber help lower blood cholesterol level. Fiber yields complex carbs which help in digestion as well as stabilize blood sugar level, thereby preventing its rapid rise after meal consumption. 10. Green Tea: A great way to fire up the fat burning mechanism is to have four cups of green tea in a day. Its fat burning qualities can be attributed to the presence of a compound in the brew called EGCG which temporarily speeds up metabolism after sipping it. To boost your intake, keep a jug of iced tea in the refrigerator. 11. Chili Peppers: Chili peppers are effective in burning excess fat primarily because of the presence of a compound capsaicin, which spurs the metabolic activity, and its heat generating capacity melts the additional calories. You can use them in raw, dried or powdered form in soups, eggs and meats. Try to include these natural fat burning foods as much as possible. 12. Curry Leaves: Besides providing flavor to your food, curry leaves can help you lose weight. These leaves can flush out harmful toxins and unwanted fat deposits from the body as well as reduce bad cholesterol levels. If you are battling obesity, all you need to do is incorporate 8 to 10 curry leaves in your daily diet. You can directly add them to soups and stews or chop them finely and mix them in a drink. 13. Dark Chocolate: If you think that all sweets are guilty of loading your body with calories, and then dark chocolate can prove you wrong. Stress is one of the causes of sluggish metabolism that results in the accumulation of fat deposits. Certain studies have proved that consumption of about one and a half ounces of dark chocolate reduces the stress hormone cortisol which may be attributed to the presence of compounds like caffeine and Theo bromine. Always look for the darkest chocolate which contains at least 70% cocoa. This is considered as one of the fast fat burning foods. You can consume it alone or have it with your morning cappuccino. 14. Water: Water is often underestimated as a fat burning ingredient. Not only is it a calorie free appetizer but also boosts metabolism since your body has to work to match the temperature of the ingested water with that of your core. According to a study, people drinking 8 to 12 glasses of water in a day have a higher metabolic rate than those who just drink 4 glasses or less. It also aids in weight loss indirectly. This is because drinking a glass of water before meals can fill you up thus preventing you from overeating and consuming extra calories

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    Weight Gain Diet

    By: Neena Luthra

    1. Include Calories In Your Diet: You need to take in more than 250 calories daily to add roughly half a kilo to your current weight. Eat foods that are rich in calories like Pulses, cereals, meat, bread, rice, dry fruits and nuts.  Avoid fast food or cereal bars. Add vegetables like French beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins and eggplants to your diet. They have higher calorie content among the vegetable sources. Add a healthy portion of red meat to your diet too. But keep in mind not to overdo it. The aim is to add weight not cholesterol! The same way you can make paneer and the restaurant style food a part of your diet too. Add that extra dollop of butter over your homemade paneer curry. Fry your aloo's a little more than usual. You can even add olive oils in generous quantities to your salads. Another way to add calories to your diet is by increasing the consumption of dairy products. Don't cut back on the fat content in your milk. Do not ask for low fat curds at the store. Make sure you consume a full calorie dairy product. And make it a point to snap up those milk shakes every once in a while! When you're picking up a sandwich from outside, don't go easy on the sauces. Can there be a more delicious way to put on weight? 2. Increase The Number Of Meals: Have six meals in a day, three big meals and three small. Breakfast, lunch and dinner should be heavy and calorie rich. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake. For breakfast, go for a full bowl of cereal and add toasted bread with butter or a fruit. And if you're not a big fan of butter then you can always skip to cheese or a yummy spread of peanut butter and jelly! For snacks, have nuts and dry fruits, fruits and boiled veggies with a dollop of cream or sandwiches with cheese. Any vegetable or fruit or actually anything healthy that has higher calorie content is welcome.  You can even add some more items to your dessert tray. And once in a while skip the healthy stuff for snacks and go all out crazy on cakes, pizzas, burgers and whatever else your heart fancies. It is okay to give into your taste buds every once in a while. Don't be stingy on the number of times you eat! You can add items like the granola and corn bread to your snacks list too. Granolas are made of nuts and oats and are very good for your health along with being fattening. 3. High Proteins Along With Calories: Only calories won't add to your body weight, include the right amount of proteins to your diet. Eggs, lean meat, fish, pulses, sprouts and dairy products will give you enough protein necessary to build muscles. Remember ladies you want to put on weight and look fit, you need to build muscles not flab. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight. 4. Weight Gain Supplements: Another way to go about this is by adding some additional supplements to your diet too. In some cases, just the diet and exercise don't work fast enough. In this case, adding some supplements that add to the body mass and aid in muscle development is the best route to take. Throw in some whey proteins with your milk or smoothies. But one product that has been spoken off a lot off late is the weight gainers supplement. 5. Workout to Gain Weight: Sometimes gaining weight isn't just about adding a few pounds but it is also about building muscles. The best way to go about this is to start working out. Developing your muscles not only makes them stronger but it also adds mass. This is definitely the right mix to gain weight. Don't rush yourself! Gaining weight is not an overnight miracle. It requires a lot of patience and perseverance from your end. Remember to eat healthy and exercise every day. You will succeed in your weight gain mission. Stay fit, stay healthy!  

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