Dt. Palak Mittal

Nutritionist/ Dietician in Meerut, meerut, India

http://palakmittal.zest.md

About Me

Since good nutrition is everybody\'s need, here Dietitian Palak Mittal is providing you a diet of interest to manage your overall health and nutrition. There is no need to panic in any situation be it over weight, diabetes, stress, etc,What all you need is just need the proper guidance and good nutrition in any situation. Dietician Palak Mittal have a good experience in the field of diabetes managament and weight control, curently working as a dietitian/nutritionist at a diabetes and hormone care centre in Meerut.

She is specialized particularly in the management of diabetes, renal diseases, overweight, underweight, osteoporosis, etc

She is a diabetic educator too and have done a proper certificate course in this field alongwith graduation and post graduation.

In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; \'Nutrition and Diet Therapy Clinic by Dietitian Palak Mittal\' 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 online weight loss diet Begambagh or a Dietician in Meerut ? Interested in excellent weight loss service online or in Chippi tank, Meerut? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. 

Dietician Palak%u2019s diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. I am in the list of Top 5 Dietitians / Nutritionist in Meerut, India for weight loss .

Online Diet consultation , online diet charts,online diet plans provided for many services like weight loss, healthy weight gain diet, diabetes management (diabetic diet), Diet for Cholestrol,thyroid diet,high and low blood pressure with healthy diet plans , Therapeutic Diet & other disease management. Email & Phone Consultation is also provided. Leading , popular Dietician / Dietitian in Chippi Tank, Meerut.

My Blogs

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    FLAXSEED - The Best Food to Eat for Breakfast

    By: Palak Mittal

    Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine ofomega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber and lignan, an antioxidant that\'s been shown to protect against breast cancer. A word of caution: Whole flaxseeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder. According to Researches, it has prooved to manage- Hypertension Skin Cancer Depression Liver disease Cholesterol, and Diabetes.

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    Green Tea : Increases Fat Burning and Improves Physical Performance

    By: Palak Mittal

    Do you drink green tea? If you are trying to improve your health or drop a few pounds, this ‘super-drink’ deserves your full attention. Green tea is the healthiest beverage on the planet. It is loaded with antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits. Here’s a list of some of green tea\'s amazing benefits – benefits that you may not have been aware of. 1 Weight loss If you look at the ingredients list for any fat burning supplement, chances are that green tea will be on there.This is because green tea has been shown to increase fat burning and boost the metabolic rate, in human controlled trials. In one study in 10 healthy men, green tea increased energy expenditure by 4%. Another study showed that fat oxidation was increased by 17%, indicating that green tea may selectively increase the burning of fat. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories. \\ 2 Diabetes Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage. 3 Heart disease Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks. 4 Healthy teeth Green tea can kill bacteria, which improves dental health and lowers your risk of infection. The catechins in green tea have other biological effects as well. Some studies show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections. Streptococcus mutans is the primary harmful bacteria in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay. Studies show that the catechins in green tea can inhibit the growth of streptococcus mutans. Green tea consumption is associated with improved dental health and a lower risk of caries. \"Another awesome benefit of green tea, multiple studies show that it can reduce bad breath. 5 Cholesterol Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol. 6 Brain function Compounds in green tea can improve brain function and make you smarter. The key active ingredient is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the \'jittery\' effects associated with too much caffeine. 7 Blood pressure Regular consumption of green tea is thought to reduce the risk of high blood pressure. 8 Skincare Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.   ENJOY AND TAKE CARE!!!!

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    Amazing Health Benefits of Pineapple

    By: Palak Mittal

    Very few people know that pineapple is the second most favourite tropical fruit in the world. Fresh pineapple juice has adequate quantity of vitamins, enzymes and minerals which are good for overall development of health. It has many health benefits and can fight against stomach infections,constipation, indigestion, arthritis and sinusitis. As far as its benefits are concerned, the fully ripened fruit is the most beneficial one. Pineapple Juice Improves Digestion The enzyme bromelain present in Pineapple is useful in digestion and ensure neutralization of acids. Bromelain breaks down protein into simpler form and promotes digestion. It regulates pancreas secretion to aid in digestion process. Besides natural digestion aids, bromelain encourages healing of wounds, reduce pain in arthritis. Bromelain also helps in treatment of indigestion and acts as anti-inflammatory agent. Anti-Cancer Properties Studies show that bromelain has the potential to act as an effective cancer-fighting agent. Specifically, claims suggest that it works in unison with chemotherapy to suppress the growth of cancer cells. It also contains beta-carotene, which can protect against prostate cancer and possibly colon cancer. It is also beneficial in inflammatory conditions like acne, eczema, psoriasis, dermatitis and rosacea. It is also used as immunity booster. Bromelain enzyme has anti-inflammatory, anti-clotting and anti-cancerous substance. Pineapple Strengthens Bones Pineapple is good in maintaining strong and healthy bones due to presence of manganese. A cup of pineapple juice contains about 73 percent of manganese for daily requirement of the body. Pineapple helps to grow bones at the younger stage while strengthening at the older stage.  The juice contains vitamin C and solves the problems related with gums. Instead of strengthening of bones, manganese is also useful in healing wounds, blood sugar regulation, increases immunity and keeps the skin healthy. Pineapple helps in Cataract Prevention & is Good for Eyesight Vitamin C also plays a crucial role in protecting vision. A recent study showed that higher intake of vitamin C reduces the risk of cataract, which is cloudiness of the lens that can interfere with vision. Pineapple contains beta-carotene and vitamin A that good for eyesight. Eating pineapple prevents macular degeneration and reduces the risk of vision loss at the old age, as suggested by many studies. The presence of anti-oxidants helps to solve the eye related problems and maintains good eye health. Pineapple Combats Arthritis and Joint Pain Drinking a glass of pineapple juice can greatly help to alleviate the signs and symptoms of arthritis due to its anti-inflammatory in nature. Pineapple juice reduces pain to old age people who are initially suffering from arthritis. Juice of pineapple also gives relief from muscle pain. The presence of bromelain enzyme is considered to reduce inflammation and swelling. Pineapple Reduces the Risk of Hypertension Pineapple juice reduces hypertension due to adequate presence of potassium and lesser amount of sodium.  This proportion of potassium and sodium is the best way to combat high blood pressure.  A cup of pineapple juice contains about 1 milligram of sodium and 195 milligram of potassium.  So, it is suggested that persons suffering from hypertension may take pineapple regularly. Pineapple is considered as the fruit which has among the lowest amount of sodium in fruits. Pineapple Keeps Teeth and Gum Healthy Pineapple contains high amount of vitamin C which are beneficial for strong teeth.  Eating pineapple strengthens gums thus keep our teeth healthy and strong. It prevents plaque formation by restricting the activities of bacteria, reduces the risk of periodontal diseases and gingivitis. Pineapple Good for Heart Health Pineapple improves blood circulation, good for heart health and ensures smooth blood flow in the circulatory system.  Bromelain present in Pineapple makes blood thinner which reduces the chances of heart attack, stroke and other heart diseases.  Antioxidants in vitamin C also lower the risks of heart diseases by combating free radicals.  Vitamin C also prevents atherosclerosis. It acts like an anti-coagulant.

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    10 Best Fruits for a Diabetes-Friendly Diet

    By: Palak Mittal

    The Best Fruits to Manage Your Blood Sugar Warm weather means lots of luscious fruit. But if you have diabetes, you may be wondering how these seasonal treats can fit into your diet plan. According to the American Diabetes Association (ADA), fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetes-friendly diet — just keep track of them as you do with all carbs. The key is to keep an eye on portion sizes and to stay away from fruits canned in syrups or contained in other types of added sugar. 1. Peaches for Potassium Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. Peaches contain vitamins A and C, potassium, and fiber and are delicious on their own. You can have peaches easily and without worrying about your blood sugar level. 2. Apples for Vitamins An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you\'re on the go; a small apple is a great fruit choice, with just 77 calories and 21 g carbs. Apples are also loaded with fiber and a good source of vitamins. Don\'t peel your apples, though — the skins are the most nutritious part, full of antioxidants. 3. Oranges for Vitamin C Eat one orange and you\'ve gotten all the vitamin C you need in a day. This low-GI choice comes in at only 15 g of carbohydrates and 62 calories. Oranges also contain folate and potassium, which may help normalize blood pressure. And while you\'re enjoying this juicy treat, don\'t forget that other citrus fruits, like grapefruit, are also great choices. 4. Pears for Vitamin K and Fiber Because pears are an excellent source of fiber and a good source of vitamin K, they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavor after they\'re picked. Store pears at room temperature until they\'re ripe and perfect for eating (they can then be stored in the refrigerator). Here\'s a tasty treat: Slice up a pear and toss it into your salad. 5. Low-Carb Kiwi If you\'ve never tried a kiwi, you might not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it\'s a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks. 6. Cherries to Fight Inflammation Cherries are a smart addition to a diabetes-friendly diet. One cup has 78 calories and 19 g of carbs, and they may be especially good at fighting inflammation, too. Cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases. These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, its always better to opt for fresh fruits. 7. Watermelon for hydration Although watermelons have a high GI value, their glycemic load is low, making them good fruits for diabetes patients. It is a perfect fruit for summers, since they have a high water content, it keeps you hydrated and is loaded with antioxidants. However, consume in moderation. 8. Papaya for stomach Sometimes because of medications, diabetic patients do face a problem of constipation, hence papaya helps in relieving constipation and they are good for diabetics as they are rich in vitamin and other minerals. 2-3 slices of papaya can be easily taken by them. 9. Guava Guava controls diabetes and it is good for constipation. Guavas are high in vitamin A and vitamin C and contain high amounts of dietary fiber. This fruit has a reasonably low GI. 10. Black jamun Undoubtedly, this is one of the best fruits for diabetics. It is known to improve blood sugar control. Seeds of these fruit can be powdered and consumed by patients to control diabetes.   Although the list do not ends here. Diabetic patients can enjoy every fruit BUT IN MODERATION. !!!!

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    Balanced Nutrition for your toddler

    By: Palak Mittal

    Your toddler is growing and developing at an incredible rate, so he needs the right combination of calories and nutrients to help keep him going. There\'s plenty you can do to encourage him to eat a balanced diet, even if he seems to be a fussy eater.   What is a balanced diet and why is it so important? A balanced diet should contain lots of different foods, offered in a variety of combinations. This will ensure that your toddler gets everything he needs to grow, develop and explore. It also helps him to learn about new flavours, and develop healthy eating habits that will last a lifetime. However, providing a balanced diet for a toddler every day can be quite a challenge. So try not to worry if you don\'t always achieve it. As long as your toddler eats well most of the time, he will be getting plenty of nutrients. What foods does my toddler need for a balanced diet? Don’t feel that you have to stick to a certain food to provide your toddler with a specific nutrient. For example, meat will give your toddler protein, but he can also get protein from chickpeas, beans, pulses and dairy products. You can also give your toddler what he needs by choosing recipes with nutrient-rich foods. If he dislikes boiled egg and a glass of milk, try giving him a homemade pancake instead. Same nutrients, different food! Pancake contains both egg and milk as an ingredient. Offer both a sweet and savoury course at lunch and dinner, so he gets even more chances to eat different foods. Being creative and offering variety with his meals will help to make eating more exciting for him. To help your toddler eat well, try to give him something from each of the following food groups every day: Starchy foods (carbohydrates) Offer starchy foods with each meal and for some snacks. Starchy foods include:   cereals pasta rice potatoes and sweet potatoes Don\'t be tempted to only offer your toddler wholegrain foods. They\'re more filling than other carbohydrates, which means your toddler may stop eating before he\'s had enough calories and nutrients. Fruit and vegetables These are especially important as they contain essential vitamins and minerals to help your toddler grow. You may find that he enjoys certain fruits more than vegetables, probably because of their sweet taste. But keep offering veg so that your toddler learns that they\'re a normal part of a meal. Keep your toddler interested by choosing unusual fruit and vegetables. You could try arranging fruit and vegetables into the shape of a face, or cutting them up and offering them with a dip. Multicoloured plates of fruit or vegetables may also help to tempt him. Banana, kiwi fruit, blueberries and strawberries work well as a mini fruit platter. Or you could use red pepper, sweetcorn, broccoli and cauliflower to make a colourful vegetable medley. Try to always offer your toddler fruit as part of his sweet course. This way he\'ll learn that dessert doesn\'t have to mean sweets, chocolate, biscuits or cake. High-iron and high-protein foods Your toddler needs to have foods that are high in iron and protein two times or three times a day. Some of the best sources are:   meat fish eggs chopped or ground nuts and nut products such as peanut butter and almond butter (whole nuts pose a choking risk) pulses such as lentils, chickpeas and beans Toddlers can choke on whole nuts, so try grinding them up and mixing them into his meal. Make sure that any meat products you buy are high-quality, and are made of lean meat with little or no added salt. Keep these foods interesting by experimenting with marinades for meat, and making your own mild curries, lentil dhal or hummus. Dairy foods Dairy products are high in calcium, which is important to help your toddler grow strong bones and teeth. Ideally, he should have three portions of dairy every day. Dairy foods include:   cheese and cheese sauces milk yoghurt If you want to feed your toddler yoghurt, opt for a plain, full-fat variety, or one that doesn\'t have a lot of sugar. To sweeten plain yoghurt, try mixing it with fruit. Milk is still a good source of calcium for your toddler, but he doesn’t need as much as he did when he was a baby. Aim to give him about 350ml (two thirds of a pint) to 500ml (a pint) of milk a day. It’s best not to offer more than this as it may reduce his appetite for other foods. The World Health Organisation recommends that you continue to give your toddler breastmilk until he\'s two, or even older. If this isn\'t right for your family, it\'s fine to give him cows\' milk instead. There\'s no need to give your toddler follow-on formula milk, though. If you do decide to give your toddler cows\' milk, make sure it\'s full-fat until he\'s two. He\'ll need the extra calories for all that rushing around. Full-fat milk also contains more vitamin A than lower-fat varieties. Once your toddler is two, you can start offering semi-skimmed milk if you want to, but avoid skimmed milk until he\'s at least five. Are there any foods that I should limit? Yes. Some foods have lots of calories, but not much in the way of nutrients. The following should only be offered as an occasional treat, if at all. Foods high in fat and sugar Fatty and sugary foods include:   cakes biscuits ice cream Your toddler needs plenty of calories to keep him energised, but these foods have little nutritional benefit. They can also increase the risk of him becoming overweight. Stick to small portions and try to offer healthier alternatives where possible. Sweets and chocolate These can make a great treat, but they shouldn’t be eaten every day. Sugary foods contain little or no goodness and can spoil your toddler’s appetite. They can also damage his teeth. Salty foods Your toddler needs no more than 2g of salt a day. It can be tricky to keep an eye on how much he eats because some foods naturally contain salt. Here are some tips on how to avoid giving your toddler too much:   Offer crisps and salty snacks no more than once a week. A whole bag of crisps is too salty for your toddler, so only give him a few at a time. Try not to add salt to your toddler’s meal. Use herbs and spices to add flavour instead. If you and the rest of your family would like extra seasoning, add it separately. Limit the number of ready meals and takeaways that your toddler eats. These foods often contain a lot of hidden salt. If you give your toddler a ready meal, give him a small portion and add plenty of vegetables.

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    5 Healthy tiffin recipes for your kid

    By: Palak Mittal

    Tired of thinking what to pack for the tiffin daily that should be nutritious yet tasty and your kid finishes it completely? Since kids are demanding and wants to eat junk instead of nutritious food. They want to eat different foods in their tiffins everyday which compel mothers to think what to cook new daily that should be healthy yet yummy so that the kid finishes it completely without wasting the food or carrying it back home. Find below the recipes which are yummy. Hope you find it helpful Tricolor Vegetable Idli Idlis are handy, easy to make, requires less time in cooking. When we add vegetables into it, it becomes more nutritious. Tricolor can be made by adding Spinach, Bathua or Methi into it which not only gives the green color to idlis but also make them iron rich. Red Idli can be made by adding beetroot juice into the batter of the idli which again enhances them nutritionally. Yellow Idli can be made by adding gramflour (besan) into idlis, this in addition enahance the protein quality of the idli. Also add different vegetables such as onion, carrot, green peas in the batter and steam them to prepare the soft idlis. Try this and i hope the kid will enjoy it with the ketchup in his tiffin. Bread Pizza Bread is one thing that almost everybody eats in breakfast or during the snacking time. It is already ready to eat so why not making a pizza out of this rather then buying pizza from the stores. Replace the White bread with the Brown or Multi-grain bread. Make a paste of finely grated vegetables in the mayonnaise or you can use cream also instead of mayonnaise. Apply it on the bread and microwave it. Or use a light oil and toast it on a pan if you dont have a microwave. Egg rolls If your child like eggs and dont want to eat parathas, then you can make an egg roll out of paratha which will become a complete food out of itself due to an egg. There are two ways of preparing this. 1) Prepare a parantha, now open it into two. Pour the whisk egg with added vegetables and seasonings over the paratha. Let it cook. Now cover the other part of the paratha n make a roll filled with omlette. 2) Prepare a paratha. Then make a mixture of finely chopped onions, capsicum, cabbage with chat masala and lemon. On a pan, now pour the whisk egg. When it starts cooking put the paratha on top. Let it cook. Put the vegetable stuffing in the centre of the paratha with the egg on top. make a roll out of it. This  yummy recipe will make the child full and is nutritious too because it is packed full of protein now. Rang Biranga Pulav Pulav is always the best way of letting your child eat vegetables. Rice are packed with carbohydrates and by adding vegetables in it, pulav becomes a good source of antioxidants, vitamins, minerals and fibers, By adding soya granules, pulses or panner, it becomes protein rich. Since you are aware more about the likes and dislikes of your child, you can customize it accordingly. Bread Uttapam I hope this innovative recipe with bread will be liked by your child easily. Cut the corners of the bread and soak it into milk. Prepare a batter for uttapam and add finely grated vegetables such as onion, tomatoes, capsicum, cabbage and seasonings into it. Put a liitle oil in a pan. Place the soaked bread and pour the batter over it and spread. Let it Cook. Your personalized uttapam is ready. There are lot more new ideas. You can contact me anytime for more options through this website.

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    5 Health tips for Mothers to Boost their Metabolism

    By: Palak Mittal

    Do you really want to fit back into your old jeans? Child birth brings the biggest change to your bodies. But no book says you cannot get back into your old jeans and dresses. All you need is strong will and couple of tips. What is Metabolism- It is the process by which our body converts our food (whatever we eat) into energy. During this complex process, energy in form of calories is generated. Our body needs energy for all functions even when we are sleeping. The number of calories our body uses to carry out these basic functions is BMR (Basic Metabolic Rate). Metabolism depends on number of factors like age, body type, gender. The biggest reason of weight gain is low metabolism or lesser consumption of what we eat. Therefore its important to increase our metabolism. So jump in action and begin with these 6 health tips to increase metabolism. 1. Get in Action! (Start Work out Pretty Ladies) Time to get in action! Hit the gym, start running, jogging, skipping, swimming or dancing or pick up any physical activity whichever is your favourite. You can simply begin with walking and then gradually switch to running. If you get stuck in household chores, you can still manage to catch up action time by playing with your child like doing cycling with your child. Enjoy some sport like a basketball match or a tennis drill with your little one may be. This way you will be able to spend time with your child and also you are into physical action. Cool isn’t it? You don’t need to go to gym necessarily. Just keep in mind to get in some physical activity for few minutes each day. 30 minutes of brisk walking is enough for a day. 2. Switch to Green Tea Just replace your tea, coffee, instead start grabbing cups of green tea. Green Tea has been known for its antioxidant properties and is also proven helpful  to boost metabolism. As per a study if you drink 5 cups of green day in a tea, you can increase your energy expenditure by 90 calories per day. This Unsweetened brewed green tea can definitely work wonders. You can begin by replacing your one cup of tea/coffee. Give it a try! 3. Take a good nap Take enough rest, i.e.,-have good sleep at night. Research has shown people who sleep less than 5 hours are more prone to weight gain. People who sleep less, remain exhausted and even body signals to eat more. Sleep ladies Sleep. Wow what an awesome idea. SLEEP WELL AND LOOSE WEIGHT. 4. Eat wisely and stay Healthy Do you know eating properly can actually help you in burning calories. What you need to do is just limit the intake of carbohydrates and start having protein diet. This can actually help in speeding up your metabolism. So its time to grab some boiled eggs in your diet. Other protein rich foods for vegetarians are Pulses, beans, tofu, low fat dairy products. Another way could be adding vegetables and fruits to your meals. Simple tip for this is to add a serving of fruit in breakfast and snack, and two servings of vegetables in your lunch and dinner. 5. Water. Plenty of Water!! Drinking Water is one of the best ways to boost metabolism. It is easiest way to speed up digestion and burn those extra calories. It is recommended that we should have at least eight glasses of water in a day. Gulping water will naturally curb calorie intake. You can keep your workstation with water bottles and keep a target of finishing them during the day. Also try drinking lukewarm water as much as possible. Drinking plain water may be difficult for some, you can have some add-ons like lemon, mint or mashed fruits, etc. And you know you don’t have to drink water always instead you can eat water like have some fruits and vegetables like cucumber, iceberg lettuce, tomato, strawberries, watermelon,etc.   I have shared some basic tips to boost metabolism but most important is your determination. Don’t give up as results might not show in starting months but gradually you will start feeling the difference. As initially when you will start, change would be small probably few centimetres. Secondly one thing would not work you have to use all of these. Like just drinking green tea and remaining a couch potato won’t help, right! So continue with your efforts and you will feel the difference. Geared up mommies! Do share with your secrets to increase metabolism and also which tip you found most beneficial. I will be waiting for your responses. :)

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    Loose Fat rather than Weight

    By: Palak Mittal

    Are you tired of watching the same weight despite of all your efforts?? Is it more than a month that you are working out, doing everything you can to loose weight, but your weighing machine is not moving even a kg? Stop worrying!!!! Just measure your inches. Watch your clothes carefully. Are they becoming ill fitted? IF yes then you are on a right track. What is Weight and Fat loss??? Weight is all about the weight of your bones, glands, organs, and body fat. Whereas Fat loss is the amount of fat that your body carries. It is this ugly fat that needs to be shed out. One can start eating less and lose weight, fall ill and lose weight, get depressed and lose weight BUT cannot lose fat. So focus on fat loss rather than weight loss. SO WHAT I NEED TO DO? Depending just on the weighing scale won\'t do any good! You will only feel demotivated as our weight is fluctuating all day long depending upon what we have in our stomach, or in the bladder. Hence never weigh yourself daily. If you are losing inches on your waist, your clothes are becoming loose and you are feeling lighter, energetic and fresh, then you are on the right track even if your weight stays the same. Your body is getting into the shape you have ever desired. However, if you feel like starving, energy less and drowsy and losing weight on the scale, you are probably losing more than just fat. As weight can be lost easily through starving or eating less. BUT this kind of weight loss leaves a negative balance that usually bounces back once you start eating or has stopped dieting and crash eating practice. SOME WEIGHT LOSS TIPS ARE HERE. DO TRY THEM Keep yourself hydrated all day long Choose healthy home made snacks rather than eating junk outside Choose seasonal whole fruits rather than fruit juices No need to do heavy exercises in gym, 30 minutes of brisk walking would be enough in a day. Stop fasting and feasting. Always have small and frequent meals rather than just 2 big servings in a day. If you want consultation and want customized Diet plans that are best suited for you and your body type, then click here or copy paste the URL http://palakmittal.zest.md/services/11631/weight-loss-diets-meerut-online  

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    Kanji vada recipe

    By: Palak Mittal

    Kanji is a liquid extract of a food - usually rice, black carrots or mustard. This is a Marwadi delicacy of moong dal wadas, soaked in mustard flavoured kanji. The kanji has to be made at least a day in advance so that all the flavours are released into the water. Mustard kanji is usually enjoyed in the winter, as mustard is a food which produces heat in the body. Serve plenty of kanji with the vada so that one can enjoy a large sip of the kanji once the vada is polished off. Preparation Time: 1 day.    Cooking Time: 15 mins.    Serves 4 Ingredients For the kanji 1/4 cup split mustard seeds (rai na kuria) 1 tbsp black salt (sanchal) 1 1/2 tsp chilli powder salt to taste For the vadas 2 1/2 cups yellow moong dal (split yellow gram), soaked for 4 hours 1 tsp ginger-green chilli paste 1/2 tsp fennel seeds (saunf) 1/2 tsp asafoetida (hing) salt to taste Other ingredients oil for deep-frying Method For the kanji Combine all the ingredients and grind to a fine powder. Dissolve this powder in 1½ litres of water, cover and keep refrigerated for 24 hours to allow all the flavours to blend. For the vadas Drain and grind the moong dal to a coarse paste using very little water. Add the green chilli-ginger paste, fennel seeds, asafoetida and salt and mix well. Wet your hands, take 2 tablespoons of the dal paste on your palm or on a sheet of wet plastic and shape into a circle of 25 mm. (1\") diameter. Repeat with the remaining paste. Deep fry in hot oil till golden brown in colour. Drain on absorbent paper and cool. How to proceed Soak the vadas in water for 1 hour. Drain and squeeze out all the water by pressing each vada gently between your palms. Place the vadas in the kanji and allow them to soak for at least 1 hour. Serve chilled. This drink is nutritionally health as it is rich in protein and low fat, as all the oil has been drained out due to soaking in water and then draining it out before putting it in kanji. SO ENJOY !!!!!

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    Health Tips for Heart, Mind, and Body

    By: Palak Mittal

    Unhealthy lifestyle. It\'s a common contributor of our biggest health problems: stroke, heart disease, diabetes, cancer. What do the nation\'s top physicians recommend to keep your heart, mind, and body in optimally good health? 1. Daily exercise. You brush your teeth every day; exercise is equally important for your daily routine. Turn off the TV or computer, and get at least 30 minutes of exercise every day. To work your heart, it\'s got to be aerobic exercise. You\'ve got lots of options: walking, jogging, biking, rowing machine, elliptical machine, swimming. But don\'t feel like you have to be an athlete. Walking is great exercise. Get 10 minutes here and there during the day. It all counts. Start with something simple, like parking in the far corner of the parking lot -- so you get those extra steps to the door. Take the stairs one or two flights instead of the elevator. If you take public transportation, get off one stop early and walk the rest. Get out at lunch to walk. Or walk with your significant other or your spouse after work. You\'ll get a bonus -- relaxation and stress reduction. 2. Healthy diet. Quit eating junk food and high-fat fast food. Your heart, brain, and overall health are harmed by foods high in saturated fats, salt, and cholesterol. There\'s no getting around it. You\'ve got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil. 3. Weight loss. Too much body weight puts your health at great risk. When you take in more calories than you burn, you get fat -- it\'s that simple. You\'ve got to eat less. You\'ve got to exercise more. You\'ve got to push yourself to make these lifestyle changes -- but you\'ve got to do it to help avoid serious health problems like heart disease, diabetes, or stroke. 4. Regular physical exams. Tell your doctor your family medical history. Learn your personal risk factors, and the screening tests you need. Women may have mammograms to screen for breast cancer and Pap tests for cervical cancer. Men may have prostate cancer PSA tests. Routine screening for colorectal cancer should start at age 50, perhaps earlier if colon cancer runs in your family. You also need regular diabetes, blood pressure, and cholesterol tests. Make sure your immunizations are up to date. You may need flu and pneumonia shots, depending on your age. 5. Less stress. When a person says they\'re too busy to exercise, it tells me other things are crowding out what\'s important in life: They don\'t spend time with family and friends; don\'t exercise enough; don\'t eat right; don\'t sleep properly. All these things reduce stress in your life, and that is critical to your health and longevity. To be healthy, we need to set boundaries -- and set limits on work hours. We should not be working so hard that we\'re neglecting the things that keep us healthy. This is important advice, too, for people who take care of elderly parents or young children. Make sure you\'re getting proper exercise and sleep -- and that you\'re not trying to do too much.

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    6 interesting Navratri Vrat Recipe Ideas

    By: Palak Mittal

    Embrace the joy of the festival with the best of our fasting recipes. Fasting need not be boring now. 1. Sabudana Khichdi Sabudana is full of starch or carbohydrates which gives you the much needed energy boost while fasting. A light dish made with sabudana, peanuts and mild spices. 2. Kuttu Ka Dosa This Navratri move over the usual kuttu puris and rustle up something different. A crisp dosa recipe made of kuttu ka atta (buckwheat flour) with a potato filling. 3. Singhare ke Atte ka Samosa Feast while fasting! Your favorite tea time snack made with fasting ingredients like water chestnut flour, sendha namak and a filling of spiced chironji.   4. Low Fat Makhana Kheer Desserts inspire a cheer, here\'s for you low fat kheer recipe made with makhana and nuts. Indulge without worrying about the weighing scale!   5. Vratwale Chawal Ka Dhokla A fresh recipe that gives you a break from the usual fried pakoras and puris. Steameddhoklasmade with samwat ke chawal. A healthy way to fast.   6. Kebab-e-Kela Fasting need not be boring anymore! Spiced banana kebabs that perfectly melt in your mouth and please your soul.

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    How Does Fiber Affect Blood Glucose Levels and Obesity?

    By: Palak Mittal

    Fiber is a type of carbohydrate (just like sugars and starches) but since it is not broken down by the human body, it does not contribute any calories. Yet, on a food label, fiber is listed under total carbohydrate. So this gets kind of confusing for people who have diabetes. Carbohydrate is the one nutrient that has the biggest impact on blood glucose. So, does fiber have any effect on your blood glucose? The answer is that fiber does not raise blood glucose levels. Because it is not broken down by the body, the fiber in an apple or a slice of whole grain bread has no effect on blood glucose levels because it isn\'t digested. So, fiber is a good thing for people with diabetes. Of course, most of the foods that contain fiber (fruits, vegetables, whole grain breads, cereals, and pastas) also contain other types of non-fiber carbohydrate (sugar, starch) that must be accounted for in your meal plan. So if fiber does not give us any calories, why exactly should you eat it? There are two types of fiber: insoluble and soluble. Insoluble fiber keeps your digestive tract working well. Whole wheat bran is an example of this type of fiber. Soluble fiber can help lower your cholesterol level and improve blood glucose control if eaten in large amounts. Oatmeal is an example of this type of fiber. Fiber adds bulk to help make you feel full. Given these benefits, fiber is important to include in the daily diet for people with diabetes, as well as those who don\'t have diabetes. You can add fiber by eating whole grain products, fruits, vegetables, and legumes. Consume the skin on fruits and vegetables, as it is high in fiber. Eat whole grain breads and crackers. And be sure to increase your fiber intake gradually, and remember to drink 6-8 glasses of water per day to avoid constipation. Other Benefits of Fiber Fiber may also help you manage your overall eating habits. Here are some of the additional benefits of eating high-fiber foods: Antioxidants. - Many of the foods that contain fiber also contain antioxidants, which are generally good for your cells and your overall health. “The high-fiber items such as oats, the skin of fruits and potatoes, and beans are where the antioxidants are. Hunger control - Foods rich in fiber can help you feel full longer, staving off the hunger pangs that might lead to snacking on foods that will spike high blood sugar. Portion control - Because fiber fills you up, it’s easier to stick to the proper portions. In contrast, refined foods that lack fiber tend to make you crave more — making it easier to eat in excess. Know fiber foods. Here are some of the foods or ingredients you should look for: Oats Barley Whole-grain breads, cereals, and pastas Vegetables Fruits Brown rice Nuts Beans Peas Lentils Avoid processed and refined foods. Since we are all pressed for time, but eating foods that are cheap, quick, and easy, or grabbing fast food on the go, means you are probably not going to get the fiber you need. Plan on adding some time to your food preparation habits, look for higher-fiber options like salads, or keep healthy snacks on hand — such as a handful of nuts, fresh fruit, or veggie slices — to tide you over. Go slow. If you are new to fiber, increase your intake slowly. Your body will need time to adjust.   With a little bit of effort you can add fiber to your diet — and improve your overall health while controlling high blood sugar.

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    Healthy eating for your growing child

    By: Palak Mittal

    When your child first starts school, he or she will start growing quickly and becoming more active. Children’s energy and nutrient needs are high, so it’s important they get the right foods. Protein is important for growing children as Protein is responsible to make them tall, Protein also helps in building tissues and calcium is important for the stronger bones and teeth. A proper and healthy choices of food helps your child grow taller and stronger. Here are all the things you can give and avoid in your child\'s diet. What to give Children need a healthy balanced diet containing plenty of fruit, vegetables and starchy foods. Encourage your child to choose a variety of foods to get the wide range of nutrients they need to stay healthy. Remember to include these sorts of foods: milk, cheese, yoghurt, soya beans and nuts – these foods are rich in calcium, which is needed for healthy bones and teeth fortified breakfast cereals, oily fish – these foods are good sources of dietary vitamin D, which helps to keep bones healthy meat, which is a rich source of iron – fish, pulses, green vegetables and fortified breakfast cereals are also good sources of iron citrus fruit, tomatoes and potatoes, which are all good sources of vitamin C Always remember Do Not force your child to eat more. Children have a small stomach size and can\'t eat much at a time Keep introducing new foods in the diet so that child gets familiar with that particular food easily, before introducing the next food Keep the portion size small Give your child 3 main meals and 2 healthy snacks in between. Make the plate attractive so that child tempts to eat food If your child don\'t want to eat greens then start adding them in chapati, sandwiches, pao bhaji or in Kathi rolls.   Foods to limit There are certain foods and drinks that can be harmful to your child’s health if they have them too much or too often. Sweets and snacks Eating sweet and sticky foods frequently between meals causes dental decay. Snack foods such as cakes, biscuits, chocolate and sweets can be high in sugar and saturated fat, and low in certain vitamins and minerals. If your child does eat these sorts of foods: Try to make sure they eat them only occasionally or in small amounts, so they only make up a relatively small part of the overall diet Help and encourage your child to clean their teeth every day Try picking a weekly sweet day, or choose the weekends as a time when your child is allowed to eat sweets Check the label and choose those options lower in fat, saturated fat, sugars and salt Drinks Sweet drinks damage teeth, especially if drunk frequently or sipped from a bottle over long periods between meals. So try to keep drinks such as fruit juice or squash to mealtimes, and try to encourage your child to drink water or milk in between. Salt There’s no need to add salt to your child’s food. The maximum amount of salt your child should have depends on their age. As a guide: four to six years – 3g a day seven to ten years – 5g a day 11 years upwards – 6g a day If you’re buying processed foods, even those aimed at children, remember to check the information given on the labels to choose those with less salt.   Vegetarian diet for children If you want to give your child a vegetarian diet, it\'s important to make sure their diet is balanced. Getting enough protein Make sure you find an alternative to meat, fish and chicken as the main sources of protein. These could include: pulses (lentils and beans) milk cheese eggs Getting enough iron You need to make sure your growing child is getting enough iron. Good sources of iron include: wholegrain cereals leafy green vegetables such as spinach and watercress pulses Nuts Remember, eating foods containing vitamin C with iron-rich foods, might make it easier to absorb iron from our food. You should also avoid giving your child too much tea or coffee because it could reduce the amount of iron they can absorb. Healthy weight If you encourage your child to eat a healthy balanced diet with only small amounts of foods containing sugar and fat, and you encourage your child to get plenty of physical activity, they should maintain a healthy weight If you are concerned about your child\'s weight, you are free to contact me for personalised advices.

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    Oats cheela

    By: Palak Mittal

    Oats are the new \'in\' thing in India and, considering their health benefits, are a great substitute to a lot of Indian grains and cereals in the Indian diet. Oats are rich in fibre and in nutrients like manganese, copper, biotin, phosphorous, magnesium, zinc, etc. Plus they help lower cholesterol, keep you fuller for longer, and are a good source of anti-oxidants. But if you are bored of the same old oats recipes, try this quick-fix oats recipes you can whip up in under 30 minutes! Ingredients: - 2 cups of cooking rolled oats - 2 Tablespoons of Semolina - Sliced onions, sliced red and green bell peppers, mint leaves, coriander - Oil - Curd or buttermilk - Salt - Crushed garlic cloves (as per taste) - Crushed green chillies - Warm water - Turmeric (for colour and taste) Method: Crush the oats till they are coarse. In a bowl, mix oats, semolina, curd or buttermilk, water, salt, vegetables, mint leaves, coriander, crushed garlic cloves, turmeric and crushed chillies and make a paste the consistency of a thick batter. Set this mixture aside for about 20 minutes. Once the oats and semolina soak up the water, your cheelas are ready to be made. Heat a non-stick pan on a stove and brush the pan with a little oil. Ladle the batter on the pan and spread it in circles. You can even make small holes in between your chilla and add some oil/butter (this takes away from the health benefits) for a crispier cheela. Roast the cheela till it is nice and golden and then turn it to the other side. Once the pancake is cooked on both sides, take it off the pan and pair it with some ketchup or chutney and voila!  Tip: You can even add other vegetables to the cheela but it will make your cheela thicker. Also, use slightly soured buttermilk or curd for better taste. You can also add ajwain seeds if you like the slightly strong taste they give.

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    Beans and Capsicum salad

    By: Palak Mittal

    Protein rich rajma and chick peas tossed with roasted capsicum and Indian spices to perfection. Generously loaded with protein, fibre and other important nutrients like calcium, iron, zinc and vitamin C, this salad is an all-in-one treat for healthy skin as well as strong bones, hair and teeth. INGREDIENTS 1 1/2 cups soaked and boiled rajma (kidney beans) 1 1/2 cups soaked and boiled kabuli chana (white chick peas) 1 red capsicum 1/2 tsp oil for brushing 1/2 cup finely chopped onions 1/4 cup finely chopped coriander (dhania) 1 1/2 tbsp lemon juice 2 tsp finely chopped green chillies 1/2 tsp chilli powder salt to taste METHOD 1.Pierce a fork through the capsicum, brush oil evenly over it and roast on a slow flame till it turns black in colour from all the sides. 2.Immerse the capsicum in cold water, remove the burnt skin, stem and seeds and thinly slice it. 3.Combine all the ingredients including the capsicum in a deep bowl and toss well. Serve chilled.

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    SOME EASY TIPS TO LOOSE WATER WEIGHT (WEIGHT DUE TO WATER RETENTION)

    By: Palak Mittal

    Water weight, often called water retention or edema, can be easier to lose than fat weight, and when you start a diet, it\'s usually water weight you lose first. Your diet and lifestyle can have a negative impact on your weight by causing your body to retain water. However, making a few changes can help you lose that water weight fairly quickly. If you can\'t shed water weight after making changes, see your doctor right away because water retention can signal the presence of an underlying medical condition.   DRINK MORE WATER It might sound odd, but drinking more water can actually help you shed water weight. When you aren\'t putting enough fluid into your body, it starts to conserve the water it does have in case you don\'t replenish those fluids in the near future. Increasing the amount of water you drink sends the message that your body doesn\'t need to hold on to as much because there is a steady and constant supply coming in.   CUT BACK ON SODIUM Too much salt can lead to water retention, and cutting back can help you get rid of excess water weight. When your diet includes too much salt, you can become dehydrated, and holding onto fluids is one way your body works to prevent the negative consequences of dehydration. Restrict your intake of foods high in sodium including processed meats, frozen foods and potato chips. Canned soup, pizza, cheese, many packaged convenience foods and fast foods are additional foods high in sodium.   EAT A BALANCED DIET Including certain nutrients in your diet can help cut water weight. For example, add foods rich in B vitamins and iron. Leafy green vegetables, fortified grains and lean meats are good sources of these nutrients. Foods rich in potassium help your body maintain a proper fluid balance, and bananas, avocado, apricots and raisins are a few good sources. Include vegetables that act as natural diuretics, too, because they can help you shed water weight. Beets, leafy greens, green beans, pumpkin and onions are a few options. Cutting your intake of sugar, red meat and foods with trans fats can help, as well.   ADD SOME EXERCISES Exercise can help you lose weight in general, but it can also be a useful way to get rid of unwanted water weight. When you exercise, you\'ll sweat away excess fluid and sodium. Aim to exercise four to five times a week, but ask your doctor what the most appropriate intensity level is for you based on your current fitness level and health history.

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    WHAT TO EAT FOR HEALTHY HAIR?

    By: Palak Mittal

    This is the most common question for which many people are looking the right answer. Hair fall and baldness is increasingly becoming a problem for most people who love to eat junk food, follow an unhealthy eating pattern and have a stressed lifestyle . Hair fall can also be caused by anxiety, insomnia, hair abuse or excessive use of chemicals like bleaching treatments, perming and colouring. Sugar is highly acidic, destroys B vitamins and decreasing minerals, leading to unhealthy hair. Soft drinks, snacks like the fried, overcooked junk snacks, caffeine, alcohol, and nicotine have detrimental effects on the nutrients that enhance hair growth.   Lifestyle changes- Most common cause of hair loss 1. Along with a healthy hair diet it is important that you exercise properly as it will ensure that there is proper blood flow to your scalp and will help in the growth of hair. 2. Treat your hair delicately. Avoid unnecessary brushing, combing or handling. Use a soft, round bristles brush. 3. Have a weekly scalp massage to provide stimulation to the hair follicles. 4. Have regular trims to eliminate split ends and allow the hair to look and feel healthier. 5. Get plenty of rest and sleep to allow your body to grow hair.   Carbohydrates Around 55-60% of your daily calories should come from carbohydrates. Carbohydrates are an essential source of energy and help in the growth of body tissues, hair. So, it is important to consume more of complex carbohydrates like vegetables, fruits , whole grains and brown rice rather than simple sugars and white flours. Carbohydrate rich foods are good source of B complex vitamins that are vital to healthy hair. Essential fatty acids Along with a proper diet healthy hair needs essential fatty acids, which aids dry and brittle hair and improves the texture. Essential fatty acids from vegetable oils, whole grains, legumes, fresh nuts and oil seeds, spirulina, flaxseed oil and pumpkin seeds. Roughly 15 - 20% of your daily calories should come from these sources. Vitamin E Vitamin E increases oxygen uptake and improves circulation, thereby improving hair health and growth. Also sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet. Add Vitamin E to your diet by consuming foods like avocados, rice bran, nuts, dark green vegetables, legumes and whole grains. Vitamin C Vitamin C is important for good circulation, hair growth and hair colour. If you have enough vitamin C you will have strong, supple strands of hair that do not split. Vitamin C is an important antioxidant that promotes cell and tissue repair and enhances the immune system. Good sources of vitamin C are all citrus fruits like oranges, lime, lemon, berries , vegetables like brussel sprouts, cucumbers, tomato, cauliflower, green leafy vegetables and red peppers. Iron Helps to carry oxygen to the hair. Without enough iron, hair and its follicles are starved of oxygen. This means that the goodness in the root of your hair is much less effective along the length of the strand. You can increase your iron intake by eating dark green vegetables, whole grains, garden cress seeds or by adding iron supplements under supervision. Eat Vitamin C in conjuction to Iron to enhanve its absorption. Water Water makes up one-fourth of the weight of a strand of hair. Moisture makes the hair supple, so make sure you get plenty of fluids. Water is a medium that helps to eliminate all toxins, chemical wastes and other pollutants from the body. Water not only hydrates our bodies, but also keeps our hair silky and shiny. Ideally, you should drink between eight and ten glasses of water a day. Natural treatments Make your own hair mask for a deep, nourishing treatment every two weeks. Whisk an egg yolk and mix with half a mashed avocado and a spoonful of honey. Massage onto damp, clean hair and leave for 30 minutes before rinsing thoroughly. Eat healthy, Live healthy.... You can contact anytime for Healthy Hair Food Plan under (ANY SERVICE YOU LIKE)  that contains the balance of all important nutrients required to grow your hairs in beautifull, long and shiny hairs.. we can prepare an essential hair oil at home also.. To know more click on the link.  http://oilingpoint.com/how-to-make-a-stimulating-essential-oil-blend-for-hair-growth/    

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    Here’s What Eating Late at Night Does to Your Body!!!

    By: Palak Mittal

    With increases in obesity on the rise, we are beginning to hear more and more about the importance of avoiding eating late at night. Eating late at night is often blamed for obesity, though it can also contribute to fluctuations in your sleep cycle and changes in the number of times you need to use the bathroom during the night. THERE ARE NUMBER OF REASONS THAT SUGGESTS WHY TO AVOID LATE NIGHT EATING!! 1) WEIGHT GAIN Studies tend to show that when food is consumed late at night — anywhere from after dinner to outside a person’s typical sleep/wake cycle — the body is more likely to store those calories as fat and gain weight rather than burn it as energy. Think about it, unless you work the night shift, most people’s activities wind down as the day does. Settling in after dinner isn’t uncommon. Unfortunately, if we lie down after a huge meal, it can be a strain and lead to a feeling of lethargy in the morning. Disrupted sleep is also common when the body is working hard to digest what was eaten recently. 2) FLUCTUATIONS IN SLEEP CYCLE Another important reason why you may want to avoid eating late is due to the effect it can have on your sleep cycle. Research has found that the digestive process can have serious implications on your sleep cycle, causing you to wake up more often, and have a harder time falling asleep in the first place. One of the worst foods that you can eat if you have a hard time falling asleep at night are sugary foods such as cookies and other baked goods. In contrast, warm milk may actually help you fall asleep at night. 3) YOUR BLOOD SUGAR WILL SHOOT UP If you are a diabetic than eating late at night will actually make your blood sugar level high which generally tends to result in high fasting blood sugar. This will actually cause a serious problem to your health. If you are not a diabetic, yet you are eating late, than this will lead to obesity which can ultimately lead to Type2 diabetes.   Here are some Tips to Avoid Eating Late At Night When you feel like eating late at night, drink a cup of warm lemon water or an herbal tea. Hot liquids are soothing and warming. If eating late is a habit of yours, you will have to break that habit. Start by reducing your portion sizes and choosing healthier meals. Trade in junk food, white sugar, processes foods and white flour for whole grains, soups, fruits and vegetables. Brush your teeth earlier! It may sound too simple, but some people find that if they just brush their teeth, they are less likely to indulge in late-night eating patterns. Turn off the TV late night. Studies have shown that television can subconsciously trigger desires for more food. Go on a brisk walk after dinner. Meat takes longer than any other food item to digest. I recommend avoiding eating meat late at night, as it tends to stay in the digestive tract longer than grains, fruits, or vegetables.

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    GLUTEN FREE DIET

    By: Palak Mittal

    WHAT IS GLUTEN FREE DIET? A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, maida. A gluten-free diet is primarily used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications. Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you'll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy. PURPOSE The gluten-free diet is a treatment for celiac disease. Some people who don't have celiac disease also may have symptoms when they eat gluten, however. This is called non-celiac gluten sensitivity. People with non-celiac gluten sensitivity may benefit from a gluten-free diet. But people with celiac disease must be gluten-free to prevent symptoms and disease-related complications. DIET DETAILS Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived by the diet's restrictions, especially if you weren't having troubling symptoms before your diagnosis. It may help to try to focus on all the foods you can eat instead, however. You may be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can't find them in your area, check with a celiac support group or search online. If you're just starting with a gluten-free diet, it's a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet. ALLOWED FOODS Many healthy and delicious foods are naturally gluten-free: Beans, seeds and nuts in their natural, unprocessed form Fresh eggs Fresh meats, fish and poultry (not breaded, batter-coated or marinated) Fruits and vegetables Most dairy products ALWAYS AVOID Avoid all food and drinks containing: Barley (malt, malt flavoring and malt vinegar are usually made from barley) Rye Wheat Refined wheat flour (Maida) Oats and Semolina can be contaminated AVOID UNLESS LABELLED 'GLUTEN-FREE' In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain: Beer Breads Cakes and pies Candies Cereals Wafers Cookies and crackers French fries Ready made Gravies Pastas Sauces, including soy sauce Seasoned snack foods, such as potato and tortilla chips Soups and soup bases Vegetables in sauce Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free. You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include: Food additives, such as malt flavoring, modified food starch and others Medications and vitamins that use gluten as a binding agent WATCH FOR CROSS-CONTAMINATION Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products. Some food labels include a "may contain" statement if cross-contamination is likely. But be aware that this type of statement is voluntary. Foods may also be labeled as "gluten-free." If a product carries a gluten-free label, the Food and Drug Administration requires that the product contain less than 20 parts per million of gluten. Be aware that products labeled "wheat-free" may still contain gluten. You still need to check the actual ingredient list. If you're not sure whether a food contains gluten, don't buy it or check with the manufacturer first to ask what it contains. Cross-contamination can also occur at home if foods are prepared on common surfaces or with utensils that weren't thoroughly cleaned after being used to prepare gluten-containing foods. Using a common toaster for gluten-free bread and regular bread is a major source of contamination, for example. Consider what steps you need to take to prevent cross-contamination at home, school or work. Be careful about eating out at restaurants. Ask restaurant staff members if they have choices that are truly gluten-free, including being prepared so as to avoid cross-contamination.     www.palakmittal.zest.md

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    YO-YO EFFECT OR YO-YO DIETING!!!!!

    By: Palak Mittal

                 All of us must have experienced this effect in our life. This may be due to unawareness or sometimes knowingly also.. NOW WHAT IS YO-YO DIETING??? Many of us are trying to loose weight, starts dieting (unhealthy weight loss practice) , deprive ourselves from the CARBS or NO CARBS at ALL. By this we definitely going to loss weight in a very short period of time, but as soon as we start eating normally we gain weight more than we lost. THIS IS KNOWN AS YO-YO EFFECT. As initially we loose only water weight which easily returns back when we start eating normally. Moreover this type of dieting leads to boredom, one can never stay hungry for a long period of time. SIDE-EFFECTS OF YO-YO DIETING!!!! Muscle loss General Weakness Hairfall Hypertension Demotivation Stress WHAT IS REQUIRED TO LOOSE WEIGHT HEALTHILY? 1) Always eat a balanced diet. 2) Never skip your breakfast. 3) Never starve your body, instead eat small and frequent meals, say after every 3hrs gap. 4) Keep your body well hydrated. 5) Always watch your portion size and what you are eating, but don't stress yourself counting calories everytime. 6) Aim for healthy weight loss goals, say not more than 3-4 kgs a month. 7) Set long term goals. 8) Never starve your body. Decrease the amount of calories at a slower pace/rate. 9) Don%u2019t think of your diet plan as if you are dieting, in fact we can make it an interesting plan according to individual's like and dislikes. Don%u2019t restrict yourself too much. Just eat healthy. 10) Have patience and dedication while losing weight.

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