Dr. Rashie Garg

Homeopathy Doctor & Nutritionist in Noida, Noida, India

http://nutriecare.zest.md

About Me

When Diet is WRONG, Medicine is of no Use. When Diet is RIGHT Medicine is if No NEED.

I specialize in Weight loss diet, weight gain diets, therapeutic diets like diet in kidney diseases, diet for hypertension, Diet to reduce cholesterol levels Healthy hair and skin diet etc.

Dr. Rashie Garg, one of the best Homeopathic Doctor, Dietitian / Nutritionist in Delhi-NCR, Noida, India.

My Blogs

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    10 Golden Rules to lose Weight

    By: Rashie Garg

    Trying to lose weight? You must have come across a lot of different diets and exercises for weight loss, but if you want all these recommendations to work for you effectively you will have to team them up with some golden rules of losing weight. Follow these simple yet crucial diet rules and see your weighing machine dancing to your tune.   Eat Only When You Are Hungry : Just because the clock says it’s your lunch, dinner or snack time, or because you are bored, miserable or want to try that new trim tram is not an excuse to binge on the food. Eat only when you feel hungry, not because your clock says. Move More, Lose More: Its time that you say no to that lift in your office or apartments to at least 5th floor and take advantage of this incidental exercise provided by stairs. Stake the stairs instead of elevators and walk to the nearby shop than taking out a car. Make Appointment for Exercise: Plan in exercise. Write it in your daily planner or diary like an appointment and treat it like one. Drink Water, Drink it Often: Drinking 6-8 glass of water daily is ideal. Often hunger is confused with thirst and dehydration. So everytime you feel hungry, drink water before you eat. Plan Ahead, Plan Healthy: Get organized in your kitchen. Create a healthy meal plan for the week. Prepare a shopping list accordingly and stick to it. Prepare meals and snacks in advance. A little planning helps you decide a better and a healthy meal and also saves you from that 5’o clock ‘what to make in dinner’ panic. Eat Less: Sorry, but can’t avoid this and no excuses accepted to avoid this one. Eat smaller portions; eat dinner on entrée size plates. This will help you load less on your plates and eventually in your tummy. Get Enough Sleep: This is important because those who take less sleep than what is required by their body tend to produce increased amount of Ghrein, a hormone which increases appetite. So next time you go to bed, set your alarm clock to 8 hrs from that time. Make your Treat: Since it’s already a no to eating those trim trams. You still can relish your favorite food, but the rule is to make it yourself and make it healthy, advises Dr. Rashie Garg Focus: Focus on what motivates you. It can be a quote, a photo or anything else. Keep it with you as a reminder of your desire to lose weight and bring in change. Embrace The Change: You can expect to get different results by doing same thing over and over again, so once you have achieved a certain weight accept it and change the strategy to obtain further results keeping these basic golden rules as its basis.   Since now you know the golden rules of weight loss, why not get started and fit into those pants you have been wanting for so long.  

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    Do you SKIP Your BREAKFAST?

    By: Rashie Garg

    For years health experts have been trying to make people understand the importance of having breakfast, but all in vain. In spite of their constant efforts and reminders, people continue to skip the most important meal of the day, THE BREAKFAST. There is an old saying “EAT YOUR BREAKFAST LIKE A KING“, which you all must have heard but never followed. There is a logical and scientific reason behind every saying. Your mother must have made you eat porridge or bread along with milk everyday which u despised but this habit made you perform well in you school and college. Dr. Rashie Goel says that a good, healthy, hearty breakfast not only helps you to cope up with the day’s upcoming challenges but also helps control excess hunger and unnecessary binging throughout the day.   Why breakfast is the most important meal of the day:   Helps maintain good insulin levels: During sleep our body is in fasting mode and if we skip our breakfast in the morning we are technically adding to the fasting period and this may interfere with our blood glucose levels and insulin output.   Breakfast boosts your metabolism, increases your energy levels for the day and burn that extra fat off your body. So if you are still planning to go without breakfast, don’t be amazed if that needle on your weighing scale shifts towards right.   Skipping breakfast not only put you in a bad mood but also triggers bad eating habits during the day. You tend to binge on high calorie fast food to satisfy your body and mind and those low sugar levels. This makes you fat and your wallet thin.   Path towards lifestyle disorders: Experts say that if you skip your breakfast you are most likely to put yourself on the track to weight gain, osteoporosis, diabetes, heart disease, hormonal stress, poor memory, mood swings and irritability.   Morning breakfast gives you the opportunity to eat what you may not eat throughout the day. There are certain food like cereals, milk, fruits, nuts etc which are an important part of our diet and most of us have them only in the morning. Thus, skipping breakfast means depriving our body of the essential nutrients provided by those food preparations.   Ideally a healthy breakfast provides 25per cent of the total energy and nutrient requirement of the body. Being the first meal of the day, it should comprise of carbohydrates, proteins, fibers and vitamins. To achieve this try to include whole grain cereals, lean meat, eggs, milk, whole fruits, nuts and seeds daily in your breakfast. Avoid fried, processed and canned food. Have whole fruits instead of canned fruit juices as canned juices are zero in nutritive value and are laden with high sugar content, artificial flavors and preservatives which may harm your body.   Set a good example: If you are a parent it’s your responsibility to inculcate the importance and habit of having healthy breakfast in your child. Seeds sown in childhood give fruits in future. Good habits inculcated in childhood ripen in future.   So now is the time to start making breakfast, the most important meal of the day, a priority. 

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    Gluten Free Diet

    By: Rashie Garg

    A diet that excludes the protein gluten is termed as gluten free diet. This protein is found in grains such as wheat, barley, rye etc. For celiac disease and Dermatitis Herpetiformis following a gluten free diet is the only choice of treatment which is medically accepted.  When do we need to follow a gluten free diet and why? Gluten free food is normally followed by those suffering from celiac disease, an autoimmune disorder where gluten causes inflammation of the small intestines. People suffering from such diseases are gluten intolerant and need to follow a gluten free diet. Eating gluten free food control their signs and symptoms and helps prevent any complications. People with celiac disease need to follow a strict gluten free diet for the rest of their lives to lead a normal life. But in some cases, following gluten free diet alone doesn’t control the symptoms. In such cases, some medications might be needed to suppress the immune system. This should only be done under the guidance of a medical professional. Will I have to give up all my favorite food to follow gluten free diet? Following a gluten free diet is a big step, and it might take some time for your taste buds to accept it. Initially it may be frustrating, but time, patience and a positive attitude towards it will lead a long way. You will be surprised to learn that there are plenty of tasty gluten free recipes that you can include in your diet like gluten free breads, pastas, all vegetables, fruits etc. This way you will not have to give up all your favorite food.  Does gluten free diet have any health benefits? Following a gluten free diet is becoming a fad these days. Some believe that there are health benefits for the general population as well if they follow a gluten free diet. But according to experts and nutritionists this diet should be followed by those suffering from celiac disease and that too under the guidance of a nutritionist and dietitians or else there are chances of developing nutritional deficiencies. This is because most of the gluten free products are not rich in or fortified with iron, folate and fibers and also not many gluten free products are available easily in the market, people sensitive to gluten or following a gluten free diet do not consume the recommended number of grain servings per day. If you are just starting with your gluten free diet its best to consult your dietitian who will answer your queries and can tell you which foods to follow and which foods to avoid, along with some surprisingly tasty gluten free recipes that will help you consume a balanced and healthy diet. What are the foods that are gluten free? Nature has provided plenty of food which are naturally gluten free. Here is list of all the foods that are gluten free and can be enjoyed by those who wish to follow a gluten free diet. Fruits •    Acai •    Apples •    Apricot •    Bananas •    Blackberries •    Blueberries •    Cantaloupe •    Cherry •    Cranberries •    Currants •    Dates •    Figs    â€¢    Grapes •    Guava •    Honeydew Melon •    Kiwi •    Kumquat •    Lemons •    Limes •    Mangoes •    Oranges •    Papaya •    Passion Fruit •    Peaches•        â€¢    Pears •    Pineapples •    Plantains •    Plums •    Persimmons •    Quince •    Raspberries •    Strawberries •    Tamarind •    Tangerines •    Watermelons Vegetables •    Acorn •    Agar •    Alfalfa •    Algae •    Arrowroot •    Artichoke •    Arugula •    Asparagus •    Avocado •    Beans •    Broccoli •    Brussel Sprouts •    Cauliflower    â€¢    Cabbage •    Carrots •    Celery •    Corn •    Cucumber •    Eggplant •    Garlic •    Green Beans •    Kale •    Lettuce •    Mushrooms •    Okra •    Onions    â€¢    Parsley •    Peas •    Peppers •    Potatoes (white and sweet) •    Pumpkins •    Radish •    Spinach •    Squash •    Turnips •    Watercress Meat Meats are always gluten free unless combined with a gluten containing products such as breads and flour. Avoid gravy most of the gravy’s contain gluten. •    Alligator •    Beef •    Buffalo •    Chicken •    Duck •    Goat •    Goose •    Lamb•        â€¢    Pork •    Rabbit •    Snake •    Turkey •    Quail •    Veal •    Venison Eggs and Milk •    Butter (without additives) •    Casein •    Cheese •    Cream •    Eggs •    Milk •    Sour Cream •    Yogurt- plain and not flavored    Whey Flour, Grains and Wheat Be careful and pay attention while choosing grains that are gluten free. •    Almond Flour •    Amaranth •    Arrowroot •    Bean flour •    Besan •    Brown rice •    Brown rice flour •    Buckwheat •    Cassava •    Corn flour •    Corn meal    â€¢    Corn starch •    Cottonseed •    Dal •    Flaxseed •    Millet •    Pea Flour •    Polenta •    Popcorn – without coating •    Potato flour •    Quinoa •    Rice    â€¢    Sago •    Soy Flour •    Tapioca Flour •    Taro Flour •    Tef •    Yeast •    Yucca Other Gluten Free Products •    Alcohol (Not Beer) •    Baking Soda •    Herbs •    Honey •    Jam •    Jelly •    Juice •    NutsOils     •    Seeds •    Spices (most) •    Syrup •    Vanilla •    Vinegar •    Vitamins •    Wine •    Xanthan Gum There are many food products available in the market which is labeled as gluten free. It’s best to consult your dietitian before you start consuming them.

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    Pregnancy: Nurture Your Child with the Right Diet

    By: Rashie Garg

    Pregnancy being exciting is also a crucial phase of life. Right nutrition during pregnancy is not only important for your unborn child, but is also important for the pregnant mother’s current and future health. It is the pregnant mother who is nurturing the child within her womb, all the nutrients being delivered from her body to the growing child. Thus it is you who needs good diet not only for your child right growth and development, but for the energy to carry the growing child in your womb for complete 9 months and after that for lactation and beyond. As they say “Once the motherhood starts, it never ends.” Your baby’s birth weight is influenced by the weight you gain during pregnancy. A healthy and steady weight gain is important. Low birth weight babies are at a greater risk of  developmental difficulties and other illnesses. Also too much and too quick weight gain poses a great health risk to both mother and the child during pregnancy. Women who gain healthy amount of weight during pregnancy face few or no problems during pregnancy than those who gain too less or too high weight. Here are a few tips for a healthy and joyful pregnancy. 1. Rate of Weight Gain: Along with the amount of weight gained during pregnancy the rate at which the said weight should be gained is also important. 1st Trimester (12 weeks): Weight gain should be slow and of small amounts. Expect a weight gain of 1-2 Kg in the first trimester. 2nd and 3rd Trimester: Expect a weight gain of ½ Kg every week from the second trimester. If you are experiencing too less or too much and too fast weight gain consult your doctor and dietitian. DO NOT DIET! 2.    Calorie Requirement: An  additional of 300 calories/day above the pre- pregnant RDA ( Recommended dietary allowance) is required to support the rapid growth of fetus during 2nd and 3rd trimester. These extra calories can be obtained from the following combination of food.     1 cup skim milk, 1 serving dry cereal, and 1 banana or 3 oz. lean meat and 1 slice of bread or 2 oz. lean meat or cheese and 2 slices of bread. Try to spend those 300 extra calories on foods that supply energy as well as a healthy dose of essential nutrients. 3.    Special Nutrient Needs: According to the Recommended Dietary Allowance (RDA 1989) for [pregnancy and lactation it is important to consume the average amount of required nutrients daily. Folic Acid (Folate): It is advisable to consume folic acid before and during pregnancy. Folic acid is essential for cell division and organ formation that takes place during the first trimester of pregnancy. It is essential to start folic acid intake of 400mcd/day (DRI) 3 months prior to pregnancy. During Pregnancy: 600mcd/day. During Lactation: 500mcd/day.  Consuming the recommended amount of folate decreases the risk of birth defects. Good Sources: Green leafy vegetables, whole grain breads, enriched grains (such as breads, cereals/pasta), citrus fruits, citrus juice, nuts, seeds, dried beans/peas, and lentils. Your doctor may recommend supplementation along with a diet rich in folic acid to meet the recommendation. Calcium: It is important to consume adequate amount of calcium for your and baby’s bone health. If you don’t consume enough calcium, your body gives away the calcium from your bones stores to meet the needs for the growth and development of baby. This may cause your bones to become weak and increases the risk of developing osteoporosis later in life along with backaches and bone pains. RDA = 1,000 milligrams/day (mg/d)  Pregnant or lactating = 1,000 mg/d UL (Upper Limit) = 2,500 mg/d Good Sources: Milk, Yogurt, Cheese, Fortified tofu, Green leafy vegetables, Fortified orange juice, Broccoli, Fish with soft bones, some Fortified cereals and almonds. Proteins: Proteins are essential for overall growth and development of body. Amino acids that makes up the proteins are the building blocks of you and your baby’s body cells. It is important to get enough proteins throughout the pregnancy, but essentially during 2nd and third trimester when the growth is rapid and your breasts and body are becoming bigger to accommodate the growing child.   DRI = 46 grams/day (g/d) Pregnant or lactating = 71 g/d RDA = 0.8 g/ Kg of body weight/ day Pregnant or lactating = 1.1 g of protein/Kg of body weight/ day. Good Sources: meat, fish, poultry, nuts, eggs, beans, soy products, milk, cheese, and yogurt. Iron: Mothers blood volume increases during pregnancy. An increase in blood volume calls for increase in iron intake. To maintain this increased blood volume it is essential to drink good amount of water (8 – 10 glass/day). To meet the daily dietary requirement of iron can be difficult. Even though iron is widely available, it is not readily absorbed by the body.  Dr. Rashie Garg recommends consuming vitamin C (citrus fruits) with iron diet, as vitamin C aids the absorption of iron by the body. Also your health care expert may prescribe an iron supplement along with iron rich diet to meet the requirement during pregnancy and lactation. DRI: 18 milligrams/day (mg/d) Pregnant = 27 mg/d Lactating = 9 mg/d UL = 45 mg/d Good sources of Iron: Fish, meat poultry, legumes, dried fruits, whole grains, jaggary etc. Good sources of vitamin C: Orange juice, grapefruit, cantaloupe, green pepper, or broccoli. 4.    Water: Water is an essential part of our life. Water needs increase during pregnancy for transport of essential nutrients across the placenta. Water is also to prevent dehydration and premature labor especially in the third trimester. AI = 2.3 – 2.7 Liters/D (L/D) Pregnancy = 3.0 L/D Lactation = 3.8 L/D Follow these guidelines and enjoy a healthy pregnancy.  

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    LOSE UPTO 2 KG this NAVRATRI

    By: Rashie Garg

    EAT RIGHT THIS NAVRATRA Come the Navratra’s and we start preparing our mind and kitchen for the fasting process. But have you ever acknowledged the science behind the fasting ritual and the right way to do it. Nine days of fasting is acknowledged twice by Hindus all across the world especially Indian subcontinent. Every Indian state has its own custom and tradition of celebrating Navratri. The nutritionist in me realised that this fasting ritual is practiced twice in a year, both at the onset of a new season, once before winters and second at the beginning of summers. Is it possible that our vedic gyanis realized the importance of detoxifying the body and removing water retention? Yes they did! This fasting ritual twice a year started with the fact that the Indian staple diet consists of heavy carbs along with pulses whereas Navratri diet is wheat and protein free constituting of simple starches, with easy to digest vegetables and dairy along with fruits. Common salt is replaced with potassium rich Sendha Namak and food preparation is simplified avoiding braising, roasting and baking. Navratri diet is a perfect antidote to flushing out water retention, toxins and also shedding 1-2 Kgs which have piled up due to wrong doings of the previous season. Here are a few tips on how to keep your waistline slim and body healthy without starving during the Navratri’s. 1. For those who fast all nine days, it is important to eat small meals at regular intervals.This will keep your metabolism in top shape. 2. Avoid fried foods and include more of yogurt, smoothies, lassi and fruits which not only will keep you full but maintain the optimum fluids in the body. 3. Instead of puri or pakodas (both fried) made from Kuttu atta, try out Kuttu ki roti, replace fried aloo-chat with boiled aloo-chat and kheer with mixed-fruit curd or flavored yogurt. 4. If you are a foodie and want to please your palate, make some idli and dosa from the samak ke chawal. 5. Limit your potato intake (which is main food during navratri) to about twice a week. 6. Dishes which require the whole milk can be cooked with skimmed milk or double toned milk. 7. Substitute sugar in sweet dish with a low calorie sweeteners or natural sugars. 8. Keep drinking water, coconut water, lemonade (without sugar), herbal teas …as much as you can. It works as a great detox. 9. Eat veggies like pumpkin and ghia (bottol guard) in different form like soups and curries to fill you up with fewer calories. 10. Use rajgira flour to make chapattis instead of using kuttu ka atta.It’s lighter and low in calories. 11. Look out for innovative navratri recipes such as kadhi, Thalipeeth and cheelas. These can be made with very minimal oil and are delicious to eat too. 12. Make friends with fruits this navratri. Try including fresh fruits in your diet in various forms of salads, smoothies and raitas to keep up with your nutrition.Fruits have healthysugar fructose.Seasonal fruits boosts the immunity,fibre, iron and B6 intake 2 supercharge your metabolism. 13. Instead of having namkeens and pakodas as snacks, have a handful of roasted makhanas or a handful of nuts like almonds, pistachios, walnuts or hazalnuts. 14. Lower your Cravings with low fat dairy. Drinking low fat milk,lassi and yogurt reduces your cravings to eat junk food Add cucumber, lauki or tomato to your yogurt to make it more filling. 15. Exercise portion control Keep your guilt trips to minimum by practicing portion control. Choose healthy food and keep your portions under control. For Navratra WEIGHT LOSS Diet plan please visit the following Link; Lose upto 2 Kgs with this 9 days Navrati Diet  

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    Gaining Weight a Healthy Way

    By: Rashie Garg

    Gaining Weight a Healthy Way Majority of people will feel envious to a person who is needed to gain weight. The grass is always greener on the other side. While most of us are on the other end of the scale, trying desperately to lose weight, the truth is putting on weight is not an easy task. It is more difficult than losing weight. Dietitian Dr. Rashie Garg says that ‘Losing weight is much easier than gaining it’. One can lose 1 Kg easily, but gaining 1 Kg can be a difficult task. People struggling to gain weight face a real challenge as it is not easy and can be an expensive affair. There may be plenty of medical reasons behind weight loss, for example, lack of appetite, hyperthyroidism, cancer, eating disorders, family genes, genetic defect, and diabetes, TB, Worm Infestation, Liver or kidney disease or use of some medicines. Thus for people suffering form any of the above medical condition, gaining weight can be a real challenge. Are you also looking for a weight gain diet? Well you have two options. Either go for uncontrolled weight gain by unhealthy munching like fries, chocolates, fried food, chips, colas, junks etc or adopt a healthy and controlled way to gain weight. Experts suggest that gradual weight gain is an ideal and lasting way to gain weight. Here are a few tips on how to gain those few extra pounds in a healthy way. Pile up Calories: If you plan to add ½ kg to your current weight daily, then you need to take more than 300 calories per day. Eat Calorie rich food such as pulses, cereals, nuts, dry fruits, bananas, rice, bread. But make sure you are adding calories from a healthy source. Avoid colas, soft drinks, sodas and fast foods. Increase the no. of meals per day: Instead of 3 meals a day spread your meals. Eat 3 meals plus 3 snacks. This way you can eat good amount and will not have to binge at one meal. Eating frequent meals ensures that you are getting substantial amount of calories every day. Make sure that you take generous portioned breakfast, lunch and dinner along with 3 snacks in between. Include hefty foods rather than high fat foods: Gaining weight doesn’t really mean that you have to exclusively include diet rich in high fat food. It’s always better to go for a steady weight gain by including denser food and condiments. Drinks: Include protein shakes, whole fat milk, and whole juices. Avoid colas and diet sodas. Vegetables: Look for starchy veggies such as potatoes, corns, peas, carrots, winter squash, beets etc. Avoid water laden vegetables ( Broccoli, Cauliflower, Zucchini, Cucumbers, green beans etc.). Fruits: Try to choose dense fruits than watery fruits. Choose fruits like banana, pineapple, dry fruits, apples and pears, than going for oranges, peaches, watermelon etc. Breads: Opt for whole wheat bread. Cut thick slices and spread them with peanut butter, jams, Butter, hummus, cream cheese or honey. Add oils: While cooking add oil generously to your food. But make sure you use healthy oils like unrefined oils. Oilve oil, coconut oil and butter. Avoid Trans fats Trans fats have a tendency to increase belly fat and leads to unhealthy rise in insulin levels. Thus its best to avoid food having trans fats like packed chips, canned food, processed meat, margarine, packed snacks etc. Include high Proteins in your diet A protein rich diet is a must as a diet deficient in proteins leads to loss of lean body mass, even if you are consuming excess calories. Also if you are doing weight training a protein rich diet will help gain muscle mass. You can include soy  protein, soya bean, peanuts, peanut butter, tuna, chicken, and steak in your diet to make it rich in proteins. Optional use of weight gain supplements There are some nutritional supplements designed specifically for weight gain. Investigate thoroughly about the brand and its content and also consult your dietitian before going for any of the supplements as some of them may contain steroids which can harm your body in the long run. Avoid binging People trying to gain or lose weight usually suffer from cycles of overeating and fasting which tend to have a negative effect on the glucose and insulin levels and may pose a threat to your metabolism in the long run. Instead of eating too much at one meal to fill in as much calories as you can, try to spread out your meals evenly. This way you can enjoy what you eat and will not feel sick later due to overeating. Healthy workout is a must Get diagnosed for an underlying medical condition If you are still unable to gain weight, fix an appointment with your doctor to rule out any underlying medical condition which might be posing as a hurdle in your weight gain and need medical attention. So now you see weight gain can be strenuous and time-consuming task but if a proper diet is followed, one can achieve a healthy weight. To Subscribe for a Wieght Gain Plan Click on the link below. Weight Gain Diet

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    Antioxidants-The Anti- Aging Police

    By: Rashie Garg

    Antioxidants-The Anti- Aging Police Adding a few more healthy years to your life sounds overwhelming. But is it possible to add healthy years just by eating food? Well yes! It is, although regular exercise and good lifestyle adds to its benefits. Inside our body there is an army of special nutrients protecting the body cells from the process of aging and diseases. This is the antioxidant army. These antioxidants help our body to prevent cancer and heart diseases. It protects joins and soothes muscle pain, soreness and fatigue and even averts blindness. It safeguards memory and delay the onset or degenerative changes in the brain, reducing the risk of developing Alzheimer and Parkinson’s disease. It can even ward off wrinkles. Antioxidants are the molecules that inhibit the oxidation of other molecules preventing the formation of free radicals (molecules which cause damage or death to the cell). Antioxidants removes the free radical intermediates and inhibits other oxidative reactions thus, terminating the chain reaction of free radicals. Antioxidants do more than just rescue the cells in distress. Specific antioxidants take over specific functions. Now the question is where do we get these antioxidants from? Dietitian and Nutritionist Sheela Sherawat recommend top 6 health boosting antioxidants with their source food. Eat them and fight those free radicals.   Lycopene helps body in fighting cancer and heart diseases. It also slows down skin aging by fighting off free radicals produced by UV rays and thus termed as internal sunscreen. Food Source: Tomatoes, watermelon and pink grape fruit. Note: Lycopene concentration found in tomatoes is enhanced by cooking. Polyphenols are the anti- inflammatory antioxidant. Owing to their this property they helps soothe sour muscles and joints, reduces the chances of developing heart disease, diminishes skin wrinkles and aging and gives a boost to the body’s immune system. Food Source: Dark Chocolate, cocoa, coffee, tea and red wine. Selenium is an arrow that hits two targets at one time. On one hand it acts as an antioxidant itself boosting body’s immunity against cancer and protecting it against other old age disease and on other hand helps in speeding u body’s natural antioxidant making process. Studies show that consuming 200 micrograms of selenium daily for 10 years reduces your risks of developing any cancer by 18 per cent, compared to those who didn’t have it. Food Source: brazil nut, Snapper, prawns and shrimps. Vitamin C: Being an all time favorite for its cold busting potential, vitamin C stores in many more health benefits. It helps in a more efficient utilization of vitamin E by our body thus reducing the risk of heart disease and stroke. It protects our body DNA and blood vessels. It’s an important constituent in collagen formation enhancing body’s ability to repair wounds and also maintains a healthy, smooth and glowing skin. Food Source: Citrus fruits, papaya, bell pepper and Broccoli. Vitamin E: This vitamin is loved by all specially women. Why so!? Because apart from boosting immunity, fighting heart diseases and stopping cell damage which may lead to skin cancer, this vitamin has managed to keep signs of aging from showing up on our face. Studies have shown that those who consume vitamin E rich food are less likely to develop wrinkles from UV exposure than those who don’t. Food Source: Peanut butter, Sunflower seeds, Hazel nuts Carotenoids:  Found abundantly in red, yellow and orange fruits and vegetables, it’s pigment beta- carotene protects your eyes and skin from harmful sun rays. It reduces the prevalence of macular degeneration which is a leading cause of blindness. Food Source: Carrots, Spinach, lettuce, butternut squash. So what are you waiting for! Mount your plates with these healthy antioxidant food and bid goodbye to aging.

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    Hypothyroidism and weight loss

    By: Rashie Garg

    Hypothyroidism and weight loss Weight loss is a common problem among women suffering from hypothyroidism. Thyroid and weight loss  has been a common problem among women. Thyroid is a small butterfly-shaped organ situated in the middle of neck. It is one of the largest endocrine glands and helps in the secretion of many hormones, such as thyroxine (T4),triiodothyronine (T3) and calcitonin, that regulate the metabolism rate of the body. If you too have hypothroidism and are looking to lose weight, here are some tips for you. Thyroid and weight loss   Losing weight with hypothyroidism is a challenging task. The mistake most of us make is eating less or a very low calorie diet which further lowers the body’s metabolism, worsening the problem. Hence the correct approach is needed. Keep a check on your thyroid levels: Take your medications regularly and keep your levels as close to the normal range as possible and you will see your weight coming to normal. Check your thyroid levels every 3-4 months, or at least once in 6 months. Increase your physical activity: Lowered metabolism is the main hurdle for those struggling with thyroid and weight loss. Increasing the activity levels through exercise  will help in increasing the metabolism. Increase your activity levels by  including a 30-45 minutes exercise session, be it walking, yoga, tai chi, swimming, cycling or gymming. Take the stairs every time you have to climb up or down. Short medium paced walks after your meals will be beneficial too. Increase your water and fibre intake: Hypothyroidism can cause chronic constipation, water retention and edema. Increasing water and fibre intake will help in regularizing bowel movements. Increased water consumption will also help in flushing out your lymphatic system, further helping water retention problems. Increase  selenium intake: To supplement selenium in your diet, include bran,whole wheat, tuna, onions and tomatoes in your diet. Increase iodine intake: Increasing iodine intake will help in improving the thyroid functions. Eat iodized salt. If your doctor advises, go in for iodine supplements as well. Increase your metabolism: The key for thyroid and weight loss is increasing your metabolism. Here are some tips on how you can do that. i] Have 5-6 mini meals â€“ Small and frequent meals helps in reducing the sugar spikes and balance the blood sugar level. This will help in avoiding hunger pangs. Small frequent meals help by keeping the digestive system on the go. It helps in burning more involuntary calories and prevents storage of fat. ii] Green tea â€“  Drinking green tea will increase the metabolic rate and your energy levels.  Hypothyroidism makes you feel tired and fatigued all the time. Green tea will help in decreasing the stress levels and will give you the most needed energy kick. iii] Warm water and lemon â€“ A glass of warm water and lemon early in the morning and after your main meals will help you in keeping the metabolism rate up through out the day. Thyroid and weight loss:- Foods to eat: Include a lot of carrots,whole grain cereals, avocado, apricots, fish, asparagus, olive oil and sunflower seeds. Foods to avoid: Eat less of  broccoli, Lima beans, cabbage, peanuts, sweet potato, mustard, kale, kohlrabi, linseed and soy products. These foods may interfere with iodine uptake in the body. Don’t cut these foods out completely, just keep these to a minimum. A healthy lifestyle since the very beginning is the solution to every weight related problem, including thyroid and weight loss. If you are looking for a healthy diet tailor made for your type please consult Nutriecare.zest.md Dr. Rashie Goel 9818123427  

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    Diet For Youthful 60\'s

    By: Rashie Garg

    Today men and women in their 60s are enjoying every minute of their life, be it returning to college, starting up a business venture, running a marathon or enjoying a healthy sex life. To consider yourself 60 years older or 60 years younger is a personal choice, but remember what we think is what we are. But the reality is, as we grow old our body undergoes many changes and its metabolic rate decreases which may lead to weight gain, slow digestion and low energy levels. Body’s metabolism is not only influenced by the food we eat, but also by our eating patterns, physical activity, hormones and digestive enzymes too. Many of the diseases associated with aging are caused by lifestyle choices, including smoking, lack of exercise, chronic stress and obesity. Family history of a medical disorder, such as diabetes, heart disease, overweight or cancer plays a significant part. But with a healthy lifestyle, dietary changes and preventive healthcare approach one can reduce or prevent health problems associated with aging. Here is what to eat to maintain an overall health even in your 60’s.   Eat a Healthy Breakfast: Never skip your breakfast as it provides the startup fuel to face the day’s challenges, says dietitian Sheela Sherawat. Breakfast help boost your metabolism and increases the calories you burn through the day. A healthy breakfast must include whole grains, proteins, low fat milk and milk products such as yogurt, some nuts and fruits. Eat several small meals than fewer large meals: According to dietitians and nutritionists, eating small meals at an interval of 2-3 hours help boost metabolism and maintains good energy levels. Eat your five food groups: Eating a well balanced diet is a must to ensure you body gets all the vital nutrients for its normal functioning. Thus try to eat: At least 5 portion of fruits and vegetables throughout the day. Include whole grains in your diet. Some low fat milk and dairy products must find their place in your diet. Protein source such as fish, lean meat, eggs, beans, legumes. Limit your intake of food and drinks high in calories and sugar. Plenty of fiber and starch rich food: Fiber rich food aids digestion and prevents constipation and other digestive problems. Whole grain breads, rice, oats, breakfast cereals, whole wheat pasta, beans, potatoes are fiber and starch rich food. Food Rich in Iron  Iron is important for our general health. Deficiency of iron may lead to anemia and we feel deprived of energy. Thus including iron rich food such as lean red meat, green leafy vegetables, fish, pulses and beans. Liver is a good source of iron, but one must be careful while consuming liver as it is rich in vitamin A, whose excess can be harmful. Calcium Rich Food: As we age our bone density decreases which may lead to osteoporosis and increase the risk of fractures. It is important to include calcium rich food in your diet for healthy bones and muscles. Good sources of calcium are milk and milk products, ragi, fish such as sardines, green vegetables such as broccoli, cabbage, spinach. Soya and tofu are also a rich source of calcium. But taking calcium alone is not sufficient says dietitian Sheela Sherawat. Vitamin D is essential for the absorption of calcium. But before you start with vitamin D or calcium supplements, consult your doctor. Reduce Salt Intake: As we age our body’s ability to assimilate salt decreases. A diet high in sodium may lead to high blood pressure which increases the risk of developing heart disease and stroke. Try to consume less than 6g salt/day and ensure regular B.P monitoring. Drink water but cut down on aerated drinks, alcohol, strong tea and coffee. Milk, fresh fruit juices and water are a healthier choice to keep you hydrated. Thus, following an appropriate lifestyle and making few dietary changes can make you feel sixteen in your sixties.

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    HEAL THAT HEART

    By: Rashie Garg

    HEAL THAT HEART You visit your doctor and he advises you to make certain changes in your lifestyle and diet. You wonder: Is it really necessary with all the medications you are taking for your heart? Will it really make a difference? The answer is yes. Your diet, exercise routine and your lifestyle make a lot of difference to your hearts health. Your lifestyle is your only best defense against heart diseases and stroke. There are certain risk factors associated with heart diseases - such as family history, sex or age, which you do not have the power to change — but that doesn\'t mean you have to accept it as our fate. If you adopt a few simple habits and make some dietary changes, it will put you on the road to a heart healthy lifestyle. Adopt dietary approaches to stop hypertension and some therapeutic lifestyle changes which mainly focus on lowering your cholesterol levels. Here are some key heart disease prevention steps you can take. Quit Smoking Smoking being one of the main cause of coronary artery disease, leads to heart attack. But the good news is, as soon as you quit smoking your heart begins to heal itself and within one year of no smoking days  your risk of a heart attack falls to about half that of a smoker. Eat Right/ Check what you eat Check your portion size: How much you eat and what you eat is equally important. Your mind takes around 20 minutes before it signals you to stop eating. So avoid overloading your plates or taking those second serves or stuffing yourself till you feel stuffed. Eat more fruits and vegetables: Apart from being a good source of vitamins and minerals, fruits and vegetables are low in calorie and high in fiber. Try to include at least five portion of fruits and vegetables in your daily diet. Include whole Grains: Being a good source of fiber and nutrients they play an important role in regulating and maintaining heart health. Try to include whole grains as 50% of your daily dietary grain intake. Choose low fat protein sources: Fish, legumes, low fat milk and milk products, walnut, flaxseed are a good source of low fat proteins with high nutritive value of omega-3 fatty acid. Omega-3 fatty acid is heart friendly and helps in reducing bad cholesterol and increasing good cholesterol. Limit your sodium intake: Excessive intake of sodium puts you at risk of developing hypertension which is the major risk factor for developing cardiovascular disease. Apart from reducing the amount of table salt in your daily cooking, avoid using canned and processed food on regular basis. Limit Alcohol Intake Alcohol can be fattening. Excessive intake of alcohol raises your blood pressure, increases your chances of stroke and damages your heart muscles and lead to heart failure.Thus detox your body with juice diets. Monitor your weight People who are overweight are more likely to develop cardiovascular disease, diabetes or cancer. Chances are more if the excessive fat is deposited over abdomen rather than on hips and thighs. A waist measurement of 92cm or above for men and 78cm or above for women poses a significant health risk. So make sure to monitor you weight and waist circumference regularly if you are obese and have a family history of heart disease. Say yes to exercise - Get set and Go Those who are physically active are at a lower risk of developing heart disease to those who are couch lovers. Now if you wish to delay or avoid any appointment with your Heart doctor do at least 30 minutes of moderate physical activity like running or brisk walking, some aerobics at least 5 days a week. Get regular health screenings Blood Pressure screening: Optimal Blood pressure is 120/80 mmHg (varies with regard to various factors). An adult must get his B.P screened every 6 months and if your numbers aren’t right or you have certain underlying risk factors associated with hypertension, you may need regular screening of your Blood Pressure. Cholesterol Levels: These days sedentary lifestyle has put young adults under the risk of developing high cholesterol levels and its potential hazards. Thus, adults with a family history of diabetes, hypertension or any other heart disease must have their cholesterol levels screened every 5 years starting from the age of 20 years. Healthy individuals can start by the age of 35 (for men) and 45 (for women). Diabetes Screening: Diabetes poses as a risk factor for developing heart disease in future. If you are obese and have a strong family history, your doctor may recommend an early screening for diabetes. Adopting a healthy lifestyle today pays off with a healthy heart tomorrow.

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    EAT RIGHT TO BEAT HYPERTENSION!

    By: Rashie Garg

    Eat Right to Beat Hypertension   Hypertension or high blood pressure as it is called is a condition in which the blood flows through the arteries at a pressure rate higher than normal. Now the question arises what is normal blood pressure. An adults blood pressure is considered normal at 120/80 mmHg. Adults aged above 60 should take hypertensive medication only if their B.P exceeds 150/90 mmHg. People with hypertension are at a great risk of developing various medical illnesses like Heart attack, stroke, Kidney disease and even cardiac failure. According to American Heart Association about 1/3rd of the adults suffers from high blood pressure and had led to a rise in death rate by 25 percent since 1995.  â€˜Diet plays a major role in controlling blood pressure’, Following these basic dietary guidelines will help in lowering the blood pressure and safeguard your health and life in a better way. Keep a track of what you eat: Writing down the food you eat, portion size, and sodium content if known can help you cut down on excess calories and portion size. This will lead to controlled weight and sodium levels which play an important role in blood pressure control in long run. Cut down on Salt (Sodium) Intake: A high sodium diet has a significant role in increasing blood pressure in majority of people. The less sodium you eat the better control on blood pressure you can have. To lower the blood pressure; Keep a track of salt intake in foods you eat by maintaining a food diary. Whenever you opt for packaged food always read nutritional facts labels on them. Ask your doctor or dietitian about the amount of salt you should or can consume on daily basis. Avoid canned, processed food and fast food as their sodium content is very high. The more fresh food you eat, the less sodium you will consume. Increase Potassium Intake: A diet rich in potassium, magnesium, and fibers, on the other hand, will help control blood pressure. Fruits (apples, apricots, bananas, grapes, peaches, strawberries, pineapple, melons and oranges), vegetables (broccoli, carrots, green beans, kale, lime beans, potatoes, tomatoes, spinach etc), legumes, whole fruit juices, nuts and seeds (raisins, dates etc), lean meat and poultry are a good source of potassium, magnesium and fibers. Monitor and lose weight Limit alcohol intake:  Consuming alcohol in excess has a negative effect on blood pressure. Limit the intake to less than 2 drinks /day by men and less than 1 drink/day by women and lighter-weight persons. (1 drink =12 oz of regular beer, 5 oz of wine (12% alcohol), and 1.5 oz of 80-proof distilled spirits). Follow DASH Diet: Dietary Approach to Stop Hypertension mainly focuses on including fresh fruits and vegetables, whole grains, low-fat dairy and lean meats in your diet. These foods are rich in potassium, magnesium, calcium, fibers and proteins. DASH diet helps in lowering the blood pressure as it has less sugar and salt as compared to a regular diet. It helps us to cut down on desserts, sweetened drinks, processed meat and high fat dairy foods. Although a number of dietary changes are required to follow the DASH diet, but we can start by incorporating fresh fruits and vegetables along with some low fat dairy products in our initial stage of diet. Unlike other diets, DASH diet can be easily sustained throughout the life. Thus following a DASH diet can help you maintain your blood pressure within normal range throughout your life.

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    Top Ten Nutrition Tips for Sporty Kids

    By: Rashie Garg

      1. HYDRATION Keeping your child well hydrated is the most important step in meeting his nutritional needs. Make sure your child drinks enough fluids. Children have special fluid needs. One of the most important function of water is to cool the body. Compared to adults, kids are more likely to suffer a heat illness when exercising in the heat. Give your kids lightly sweetened, flavored, non-carbonated beverages such as sports drinks do a better job than water for preventing fatigue and dehydration. Remember: sports drinks should generally only be used when an athlete is playing sports for more than hour and not during the meal time.  Give kids a squeeze bottle and have them drink 5 to 9 ounces ever 20 minutes to keep hydrated. Weigh kids before and after exercise to determine how much fluids they are losing during activity. After exercise have your child drink at least 24 ounces of a sports drink for every pound lost during exercise. 2. AVOID SUPPLEMENTS The Food Adulteration Act of India (FDA) does not regulate dietary supplements. There is thus no guarantee of purity, safety or effectiveness. Don\'t risk your child\'s health! What\'s in the bottle may do more harm than good. 3. MUSCLE RECOVERY Giving your child a high protein drink or snack within 30 minutes after exercise will help young muscles recover fast. For continuing the muscle recovery, eat a high carbohydrate, moderate protein meal 1-2 hours later. 4. PRE-EXERCIDE MEAL IS IMPORTANT Remember to give your child pre-exercise meal to prevent hunger and to supply energy to athletes\' working muscles. The night before competition and 2 hours before exercise: focus on               Carbohydrate,               Moderate protein,               Low-fat foods and               Fluids        Top Sources: - Pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice Etc. 5. CARBOHYDRATES – The Energy Fuel Carbohydrates are the main energy source for exercise and the major fuel for the brain and thus kids must replenish carbohydrate stores every day.           Top food sources: pasta, rice, breads, milk, yogurt, cereals, fruits and vegetables. 6. PROTEIN’S THE BUILDING BLOCKS Protein plays a role in building muscle, fighting infection, and provides signals and controls for tissue growth and maintenance. But, Do not replace carbohydrates with protein, as without carbs  body will not get enough fuel.           Top food sources: poultry, meat, fish, cheese, yogurt, milk and beans or legumes. 7. FATS ARE IMPORTANT  TOO, BUT IN SMALL QUANTITIES Neither a high fat diet, nor a fat free diet is healthy. Having some fat in the diet is important for health and is a key energy source for young athletes. Choose wisely amongst the low fat food.. 8. KEEP KIDS FUEL TANK FILLED WITH SOME HANDY SNACKS Pack high-carbohydrate, moderate protein, low-fat snacks such as granola bars, energy bars, pretzels, trail mix, fruit, peanut butter and crackers, bagels, and fluids in your kids sport back pack to eat before and after exercise 9. MAKING YOUR KID EAT SAME FOOD EVERY DAY ? Eating same food every day makes kids miss out on important nutrients. Thus, eating variety of food and recipes including all 5 food groups in a day makes a healthy meal.   Foods high in carbohydrates and fiber (grains, veggies, fruits) are essential to good health. 10. HOW TO BALANCE YOUR KIDS MEAL! You can meet your active kids\' energy needs through foods and fluids. The best balance for active kids:                   50-55% of calories from carbohydrates, such as bread, cereal, rice and pasta;                  10-15% from protein food like meat, poultry, fish, dry beans and nuts; and                   25-30% from fats such as oils and sweets.

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