Dt. Ruchita Goad

Best Online Dietician in Sama, Vadodara, Mumbai, Vadodara, India

http://ruchidietcare.zest.md

About Me

RUCHI DIET CARE is a online diet clinic which was established in year 2015. 

Nutritionist RUCHITA GOAD is a highly motivated Online dietitian and nutritionist based in VADODARA. She has gained experience in fitness field by working in different gyms as dietitian and now practices at her own clinic RUCHI DIET CARE.  Online diet plans/charts are available and online diet consultation is provided. and an eClinic (online diet clinic) to serve people who want to achieve their health and fitness goals in the safe and natural way through balanced diet and nutrition.  Whether you are on a tight schedule,OR  having a medical problem , you can still avail my diet services ONLINE!

An online weight loss and lifestyle management program, we manage your weight with thyriod,diabetic,blood pressure,pcos,cholestrol in a healthy way

Highlights:

  •  personalized and customized to meet your requirements. Join now and follow the diet plans planned especially for you, keeping your targets in mind.
  • Your privacy is completely confidential.
  • Online and telephonic support is available all the time.
  • Diet plans are result-oriented and 100% safe. 
  • No liquid diets.No crash diets only simple food planing which can be easy to cook or easy to prepare in our daily routine.

We have a very transparent offer for our clients. Our major focus is to gain the trust of our new clients and more importantly to sustain the trust of our existing clients. We are completely focused on customer -centricity and will go out of the way to prove that.

Customer Satisfaction : My motto is to work towards building a long term relationship with our clients. We will not compromise on anything for gaining short term gains.1

\"It has always been my dream to create and promote good health and fitness through good food. To guide, educate and motivate my patients about how healthy eating can contribute in bringing health, wealth and happiness together in their lifestyle.\"

In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; \'Dietitian Ruchi\'s Diet Care\' 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 sama or for dietitian in Vadodara ? Interested in excellent weight loss service online or in Vadodara ? 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 Ruchi?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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    HO...HO...HO.... ITS CHRISTMAS TIME

    By: Ruchita Goad

    It’s Christmas and its  party time yeah. Here are a few tips you could follow in order to ensure you have a healthy time with friends and family!!! Do not skip meals throughout the day, thinking that you are going to indulge in party; rather have your regular meals. Consume plenty of liquid including water, buttermilk, coconut water, vegetable juices that shall help you to avoid bloating and water retention. Simple tip before going for long hour parties is to have  5ml Apple cider vinegar before going to party  Drink minimum of 12 glass of water.A glass of water will make your stomach partially full as a result you will eat less.This will help you to minimize calorie intake. Stay away from carbonated drink as they added unnecessary calorie intake which will be very difficult to burn later on. Choose foods that having good amount of vegetables and avoid foods that contain cheese, cream, butter or fat. Vegetables are healthiest side dish you can order; go for steamed, boiled or grilled rather than friend or crispy vegetables Choose small plate, that way you will end up eating less and save calories. Go for red sauce pasta rather than creamy cheesy white sauce pasta. Sharing is caring; share your food or dessert plate, this way you are less likely to over eat. Control your portion size, choose small portions and fulfil your craving. Let conversation with others be your top priority rather than focusing your attention mainly on food  Limit Alcohol consumption. Alcohol is always metabolized ahead of anything else that you eat, so it can put your diet on hold. If you do have an alcoholic beverage, stick to simple drinks without a lot of sugar or heavy ingredients.  Have ajwain water when you are back. Don\'t skip on your regular exercise routine no matter how busy you are. Even if you only have 30 minutes, take those 30 minutes and get active.  

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    This Winter take little extra care of yourself & Abide by Winter Wellness Mantras....!!!!!

    By: Ruchita Goad

    Nature has blessed us with the different colors of the seasons. These seasons have great influences on us. Seasons leave an impact on the human body due to ups and downs in temperature, humidity and all other factors. Look at nature, trees shed of leaves and renew these in particular seasons. Same we need to do to maintain our health properly.   DIET 1.   Intake of sweet [little bit of Jaggery, brown sugar etc.] Sour ,and salty taste foods helps reducing fat 2.   Plenty of cow's milk, milk products, sugar cane etc can be taken. 3.    Fresh seasonal veggies of different colors like raw carrots, tomatoes, capsicum, cabbage, figs, green leafy veg., methi, sarson, dates, and nuts like almonds and walnut can be taken. 4    Drink warm water as it aids digestion and increases water intake during winter & keep you hydrated. 5    Bitter, astringent, pungent foods must be avoided. 6.   Starvation and skipping of meals should be avoided. 7.    Few tea spoons of mustard or sesame oil can be taken in food or external use during massage is also recommended. 8.   Vegetable soup is highy recommended during winter. 9.   Herbs like til, giner, flaxseed etc can be taken. 10.    Whole Grain like bajra,corn, jwar can be added in diet . 11.    Enjoy more of fresh & warm food during this season. 12.    As metabolic rate is little high in winter to make our body warm so take frequent & regular food after every 2-3 hours intervals but take care of the portion. 13.    One fresh amla can be added daily in the diet in any form. 14   Take atleast 2-3 seasonal fruits in your diet. LIFE STYLE 1.    Message with oil should be done followed by steam bath. 2.   Physical exercise should be performed to keep your body warm. 3  Body should be kept warm with silk, woolen and leather clothing. 4.    Be under the sun for sometime sunlight is rich in Vit.-D  5.   Green tea [Jasmine,tulsi, chammomile etc]  can be used 2-3 times a day during this season is very beneficial.  

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    Party this new year in a healthy way.... !!!!!

    By: Ruchita Goad

    Worried about piling on those hard-lost kilos this news years eve? Not anymore. Follow these guidelines to stay fit while partying hard. New years eve is just around the corner, and partying hard till wee hours in the morning is on everyone’s list. Yet, most of us wake up the next morning with a heavy guilt pang & an upset stomach from over-eating or excessive drinking only to dread stepping on the weighing scale.  Here is a smart guide to make sure we take of the December party binge. During the party season…… •    Start with a nourishing breakfast, have a light lunch, then a small snack before the party. •    Always eat normally on the day of a party. “People who skip meals to save up calories tend to overeat everything in sight once they get there •    Watch your portion sizes. Use a smaller plate ~ your mind will consider it a full plate regardless of its size! •    Pile your plate high with traditional seasonal vegetables such as red cabbage, carrots, sprouts and cauliflower. The more colors you have on your plate, the greater the variety of nutrients. Make a sweet potato mash with a hint of ground cumin. This will make a nice change to the standard potato mash, plus it’s a healthy lower-GI alternative. •    Every party now has a salad counter, Mediterranean dips have made their way too. Snack on hummus and carrot sticks, and those tiny crackers, which will help fill the gap before the main course – when you get tempted by chips & junk food. •    Be careful with top-ups. Topping up your favorite dish with EXTRA cheese, mayo and butter will add on extra calories. •    Avoid anything that’s made with cream, syrups, caramels, artificial flavor. •    Stay away from the dessert counter. Take a few bites of your favorite dessert from your friend’s plate to fulfill your cravings. Before going to party……… Avoid going hungry to parties. Eat something light before the party to reduce your chances of snacking on high calorie party food. We all want to look our best in our out fits hence it is that we consume a lot of water & increase our intake of fruits & vegetables to avoid water retention & bloating. Examples : a bowl of fruits, a healthy sandwich, a bowl of salad, a glass of milk WATCH YOUR ALCOHOL INTAKE Alcohol is the base of all new year parties, with clubs offering ‘unlimited alcohol’ options. However tempting as it may sound – limit your alcohol intake to 3 DRINKS. Follow these guidelines to drink safely; Do not mix alcohol with fruit juice, sugar, colas or syrups. Ditch the cocktails and opt for the good old wine / scotch on the rocks or root beer.  Sip your drink instead of gulping it down. This way your drink lasts longer and your chances of a hangover decrease. Make sure you have had a pre party meal before your drinking session. Do not eat appetisers or snacks with alcohol. Drink a glass of water between each drink. 1 serving = 1 pint beer or 250 ml glass wine or 30 ml single malt whiskey/ scotch FOODS TO LIMIT •    Creamy dips •    Fried starter like lollipops, samosa, tikki, chaats •    Cakes like rum cakes, plum cakes and slices with cream •    Chicken / mutton biryani After the binge  â€“ at home… Now is the time when the guilt comes in & you want to undo the heavy meal & the wrong foods that you have had. •    For 1 week, go ready to eat free. This will mean do not eat anything that can be consumed out of the packets. Ex. Instant foods, biscuits, instant soups, chips, ice creams, carbonated beverages etc. •    Limit your salt to 1 tsp and oil intake to 3 tsp a day. •    Include green tea, lime, mint, chamomile tea in your day to day routine •    Take a break from alcohol — which is nothing but empty calories that play havoc with your blood-sugar levels. •    Eat fresh home cook meals.

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    What is Polycystic Ovary Syndrome (PCOS)?

    By: Ruchita Goad

      What is PCOD ? It is an endocrinologic disorder and appears in women of child bearing age. It is referred to as syndrome because it contains many symptoms. Signs and Symptoms of PCOS: 1. Irregular or no menses- leads to weight gain 2. Acne and oily skin 3. Hirsutism Facial hair growth , Abnormal hair growth and distribution 4. Obesity- increases insulin resistance and hormonal imbalance 5. Dandruff- Excessive flaky skin 6. Skin discolouration 7. Hypercholesterolemia- due to faulty foods and lifestyle 8. Hypertension- due to weight gain, exerts pressure on walls of the arteries 9. Diabetes- Insulin resistance- leads to weight gain Causes: 1. Obesity- Especially abdominal fat/ obesity 2. Stress  - Lack of sleep leads to excess formation of stress hormone, cortisol helps rise blood sugars and insulin resistance. Indirectly also helps in belly fat accumulation 3. Lack of exercise- Exercise stimulates / sensitizes insulin and helps in better uptake of glucose. Also the endorphins which is a feel good hormone curbs the cortisol levels too 4. Excessive intake of aerated drinks- They contain HFCS (High fructose Corn Syrup) which doesn\'t get metabolised and is stored in the form of fats in the belly area.   Sonography, Hormonal test, Blood test for cholesterol, blood sugars, Insulin level and hypertension. Prevention or Remedy :- · Controlling weight- Generally body weight should be around the ideal body weight. This will aid in maintaining the hormonal balance also helps in maintaining the blood pressure, insulin sensitivity. · Rule out Thyroid glands malfunctions · Exercise regularly basically indulge it 30 to 45 minutes physical activity(both cardio and strength training) that will help in reducing body fat percentage, increases insulin sensitivity by helping in better glucose uptake and it also releases endorphins, a feel good hormone which helps in curbing stress hormone called cortisol. · Avoid consumption of aerated drinks. It contain HFCS (High fructose Corn Syrup) which doesn\'t get metabolised and is stored in the form of fats in the belly area. · Have Small frequent meals keeping a check on your portion every meal. · Include good amounts of food that are rich in fibre (Will help maintain blood Sugar levels), omega 3 , vitamin A,C,E( Anti- oxidants, Maintaining good cholesterol levels) and Chromium  [Helps is sensitising insulin).

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    For Marathon Runners – Points to Remember

    By: Ruchita Goad

      Marathon Runners here are a few tips….!!!!!   Have You Ever Run A Marathon Before? This makes us understand a person’s mental and physical strength, to design the perfect preparation plan for the run. FIRST OF ALL :- Check your Vitamin D3 and Calcium Levels as soon as possible as it is extremely important that you avoid any injuries, aches or pains now or in the future.Injuries In The Past Or At Present:Know your weak points and follow a specially tailored strengthening workout regime, accordingly. DIET TIPS: A NIGHT BEFORE THE EVENT: 1.You should have a meal rich in carbohydrates which could be potatoes, pasta, yam or additional rice along with your regular dinner. ONE HOUR BEFORE THE EVENT: Plan your breakfast (no packaged cereals) and 6 pm meal (wholesome) in advance. 1 glass of skimmed milk (0.5% fat) with 2 bananas Homemade dahi and chaas - with ajwain, jeera, for your gut health.. No new foods this week. JUST BEFORE THE EVENT: You should have 25-35 gms of carbohydrates or glucose in water i.e., a high carb drink OR 1 sachet of electoral powder in water. DURING THE EVENT: Every 30 minutes, you should have 250 ml of Gatorade OR a high carb drink OR the gel. AFTER THE EVENT: 1. You should have foods or combination of foods which give you 100 gms of carbohydrates with 5-9 gms of proteins (within one hour) as follows: ➢ 1 glass of low fat milk       + 2 slices of whole wheat bread       + 1-2 bananas       + a handful of nuts and raisins 2. After any activity the muscles tighten up, thus requiring some stretching. Remember to get it done immediately as soon as you finish long runs.  3. Good sleep and light 20 mins workout the next day.   4. No alcohol for 72 hours post the run. Note: Anyone can follow these guidelines and run a marathon. But, everybody should consult a medical practitioner for any health issue or previous injuries if you have or had one. Good luck from all of us at RUCHI DIET CARE

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    The summers are here and here is a great way to cool off -- chaas. Read about the health benefits of this wonder food and recipes

    By: Ruchita Goad

      Suffering from acidity after a heavy meal? Tired and just back from a long day in the sun? Well, before you reach for that bottle of cold drink, soda or antacid, try a glass of chaas. A yummy, cool drink made from curd and spices such as jeera, kadi patta (curry leaves), ginger and salt, chaas or buttermilk  is packed with numerous health benefits. Here are reasons you should drink chaas or buttermilk every day. Buttermilk is an effective home remedy for treating severe constipation. Intake of a glass of buttermilk in the morning on empty stomach can provide relief from severe constipation. Buttermilk helps give lactose intolerant people their dose of calcium without causing an adverse reaction. But apart from that, it is also a perfect way to get your fix of calcium sans the fat normally found in milk making it perfect for your diet. Use buttermilk as a diarrhea remedy For diarrhea is to mix 1/2 teaspoon of dry ginger into a cup of buttermilk and drink that three to four times a day.   Buttermilk is rich in lactic acid and the cosmetic industry has made extensive use of in its beauty products. It is good facial mask that softens, brightens and exfoliates the skin to give it a youthful look. At the same time, the acidic, astringent nature of lactic acid removes blemishes, freckles while tightening the sagging skin. Now that you are aware how beneficial buttermilk  is, make it a point to consume it on regular basis. Masala chaas  Recipe Ingredients  400 ml yoghurt  1 tsp black salt  1 tsp chaat masala  1/2 inch piece of ginger 2 green chillies, finely chopped  A pinch of asafoetida (hing) Salt to taste  1 tsp lemon juice A few curry leaves (kadi patta) 2 tbsp chopped coriander  Method  Put the green chillies, coriander, ginger and 2-3 curry leaves in a mixer and blend them until they form a smooth paste. Add the yoghurt and blend using a hand blender, until smooth.  Pour this mixture into a glass. Add the chaat masala, black salt, salt, lemon juice and asafoetida and mix well. Chill in the refrigerator.  Garnish with one curry leaf and a few coriander leaves and serve.    

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    After knowing the health benefits of ragi you will defiantly include them in your diet.

    By: Ruchita Goad

    HERE IS A REASON WHY EATING RAGI IS A GREAT IDEA Ragi has numerous health benefits that you will be surprised to know but you were still unaware. These nutritious food grain have been neglected by a lot of us so hopefully after knowing the health benefits of ragi you will defiantly include them in your diet. [Health Benefits of Eating Ragi] High in dietry fibre Ragi is high in dietary fibers which makes this wonderful grain for the digestive system. This has high dietary fibre than the regular rice and the wheat that we eat. High dietary fibres help this to aid in the process of digestion, the food moves within the intestine and does not stuck on the inner walls of the intestines. Regulates blood sugar levels: Just after you have had meals you blood sugar levels rises, but a diet which includes ragi. Ragi will help to regulate the blood sugar levels. This has antioxidants like polypheniols. A diet that consists of ragi is also known to have lower glycemic response thus good for diabetic people. Good for anemic Those of us who have got anemic and low hemoglobin levels there ragi can help to provide the iron in ample amount. Since ragi consists of iron and vitamin C, Vitamin C is needed for the absorption of iron, therefore, ragi makes a good to add in diet product especially for anemic patents. Gluten free People with celiac disease are advised a diet that is gluten free and ragi is a gluten free grain therefore, this can be a good source of nutrition as well as being gluten free. Calcium amount Ragi is also rich source of calcium. Calcium is an important mineral and deficiency of which can lead to osteoporosis therefore ragi can be taken regularly to give the body with ample amount of calcium dose. Weight loss Ragi contains lesser fats as compared with the other popular cereal and grain thus when taken in diet this will help in weight loss but still giving the body the much needed nutrients.   RAGI RECIPES :- How to Sprout Ragi? Wash and soak ragi in water for 8-10 hours. Drain the water completely. Wash and drain again. Spread the ragi on a dry cloth to let it absorb any excess water for about 30 minutes. Transfer to a utensil or container. Cover with a net-type lid or a cloth. Set aside the utensil / container for 1-2 days.  In this period, check if the ragi has sprouted. Ragi Malt Traditionally, ragi is given to infants and young children as a ragi malt because it is easier to digest, though it%u2019s nutritional value is somewhat decreased. Ragi Malted Flour Soak ragi grains for 12 hours. Germinate by tying them in a thin/muslin cloth for 2-3 days Dry the germinated grains Remove the roots Dry roast Grind to a fine powder and sieve Mix 3-4 tsp of ragi malted flour with a little bit of water, enough to make a paste Boil 1 cup of water Add salt Add the ragi paste and cook for 2-3 minutes Optional: After it cools down, add buttermilk/yogurt Ragi Ladoo Ingredients Ragi (Finger Millet) flour : 1 cup Ghee : ? cup Palm Sugar : ? cup Grated Fresh Coconut : ? cup Black Sesame : 2 tbsp Groundnuts : 2 tbsp Almonds : 8-10 Cardamom powder : ? tsp Method In a shallow pan and low heat, dry roast black sesame, groundnuts and grated fresh coconut separately. Keep them aside to cool. Remove the skin from the groundnuts. Add a tsp of ghee to the pan and toast the almonds for a minute or two and keep them aside. Add the Ragi flour to the pan along with 2-3 tbsp of ghee and roast for 15-20 minutes. Add more ghee if needed. Add the roasted almonds, groundnuts, coconut and black sesame. Keep stirring. Add the palm sugar and cardamom powder. Stir for another 2 minutes. Take off the heat and let it cool. Apply ghee onto your palm; take 3-4 tbsp of the mixture and roll into a ladoo. Add more ghee if needed to make a firm, round ladoo. A number of dishes can be made from ragi flour.  Some of the ragi preparations are ragi mudde, ragi malt, ragi dosa, ragi roti, ragi soup, ragi halbhai, ragi snacks like kodubale and chakli and ragi idli. So try to incorporate even small quantity to improve health and body... Help your friends by sharing this wonderful benefits with recipes .  

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