Dt. Deepalekha Banerjee

Nutritionist / Dietician in Pallikarnai, Chennai, Chennai, India

http://360degreenutricare.zest.md

About Me

Dt. Deepalekha Banerjee, M.Sc. in Food & Nutrition (from Jadavpur University, Kolkata) having app. 9 years of professional experience in the Nutrition and Dietetics field. She has worked with brands like Nestle (Gurgaon), Apollo Hospital (Kolkata) and VLCC (Gurgaon & Kolkata) and is currently functioning as Nutrition and Dietetics Consultant to her clients in India and abroad.

Her field of expertise ranges from weight loss programme, diet for diabetics, renal diet, hepatic diets, diet for good heart, pregnancy and lactation diets and the list goes on. Though the current era is all about \'speed\', she doesnot believe in \'Crash Diets\', however in disciplined life style and positive attitude towards life. She is a very effective counselor and a \'go to\' person.

One should eat to live, not live to eat~Moliere.....this site provides a complete 360 degree solution to nutritional wellbeing encompassing lifestyle modification including frequent health tips, weight & figure management.

Please visit my facebook page - www.facebook.com/360degreenutricare

In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; \'360 Degree Nutricare by Dietitian Deepalekha\' 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 or a  Dietician in Pallakaranai or in Chennai? Interested in excellent weight loss service online or in Chennai? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Deepalekha's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits

My Blogs

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    Pumpkin Seeds - Save them DON\'T Waste them

    By: Deepalekha Banerjee

    Till date you have eaten pumpkin and thrown away its seeds. But the fact is you are unknowingly throwing away a store house of nutrients which does not count on calories but silently yet quite efficiently adds on to the nutrient reserve of your body. So why waste them when you get them free with every pumpkin you buy!! One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function. They are Plant based protein bombs. According to USDA database 1 cup of roasted pumpkin seeds stacks up nutrition wise: 285 calories 11.87 gms protein 12.42 gms fat 11.8 gms dietary fibre See all that protein!! Although plant based protein differs from animal based, yet pumpkin seeds are great way to boost your protein intake specially in vegans. The fibre is a great bonus. While the fat content seems high, it is predominantly “ the healthy fats”. Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral), which is important for immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function. Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress. Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good \"HDL\" cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women. Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds. Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the \"sleep hormone.\" Eating pumpkin seeds a few hours before bed, along with a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night\'s sleep. Pumpkin seed oil has been found to exhibit anti-inflammatory effects They pump up your potassium: The body likes potassium for jobs such as helping muscles contract, regulating fluids, balancing minerals and maintaining blood pressure; it may also help reduce the risk of recurrent kidney stones and bone loss as the body ages   HOW TO STORE   Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.   HOW TO COOK   First remove the seeds from the pumpkin\'s inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight. Place the pumpkin seeds in a single layer on a cookie sheet and light roast them in a 160-170°F (about 75°C) oven for 15-20 minutes. This 20-minute roasting limit is important. In a recent study, 20 minutes emerged as a threshold hold time for changes in pumpkin seed fats. When roasted for longer than 20 minutes, a number of unwanted changes in fat structure of pumpkin seeds have been observed by food researchers. Roasting for no longer than 20 minutes will help you avoid these unwanted changes. Interestingly, studies have shown that roasting temperatures of 194°F (90°C) or higher are often required to bring out the full nut-like aromas and flavors in pumpkin seeds. While we do not question this finding, we believe that the unsaturated fats in pumpkin seeds will be better preserved by roasting at this lower temperature—160-170°F (about 75°C)—and that you will still be delighted by the aromas and flavors of the roasted seeds.   QUICK SERVINGS   Add pumpkin seeds to healthy sautéed vegetables. Sprinkle pumpkin seeds on top of mixed green salads. Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing. Add chopped pumpkin seeds to your favorite hot or cold cereal. Add pumpkin seeds to low calorie burger filling Sprinkle pumpkin seeds on raita and curd Getting surprised?? Thinking of what a nutrient store you have been deprived of till now?? Stop thinking and start adding pumpkin seeds to your daily diet schedule henceforth. Savour the aroma and take the first step to a healthy world through my e-clinic http://360degreenutricare.zest.md                                                                                                                                        ~ Dt. Deepalekha Banerjee        

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    Is grilled Red meat SAFE for consumption

    By: Deepalekha Banerjee

      There has been a huge confusion in air regarding ‘Is consumption of tandoori, grilled, roasted red meat safe of carcinogenic?’ Here I am trying to give you some clarity on this topic.   Harmful Chemicals: Heterocyclic amines, or HCAs, and polycyclic aromatic hydrocarbons, or PAHs, are chemicals formed when meat is cooked at high temperatures over an open flame, according to the National Cancer Institute. HCAs form when the amino acids, sugars and creatine in meat react at high temperatures, while PAHs form when fat and juices from meat grilled over an open flame drip onto the fire, resulting in PAH-containing flames that adhere to the surface of meat. HCAs & PAHs increase the risk factor for cancer.   Three groups of foods can form cancer-causing chemicals when grilled and blackened: ·         all meats such as beef, lamb and pork ·         poultry such as chicken and turkey ·         fish and shellfish   What to do to keep your family safe? The safest thing to do is to give up grilling, frying, cooking at high temperatures, and overcooked and well-done meats ·          Cook with less intense heat and lower temperatures with all cooking methods ·         Use hardwood chips from hickory and maple which burn cooler than softwoods such as pine and fir ·         Use charcoal briquettes, which burn at lower temperatures ·          Be sure to oil your grill to keep food from sticking ·          Keep your grill clean ·         Scrape off all the charred residue every time you cook so that you don\'t transfer carcinogenic chemicals to your food the next time you use it ·          Avoid well-done meats ·         Avoid the blackened and charred areas ·          Use lower temperatures on the grill ·         Use thinner cuts, which cook quickly ·         Flip the filets before they are charred ·         Trim the fat before cooking ·         Use leaner cuts ·         Remove the skin from chicken and salmon ·         Defrost all meat before grilling ·         Cut meats up into cubes, which cook very quickly ·         Don\'t cook directly over coals, move them to the side ·         Keep the grill rack farther away from the food rather then right on top of the coals ·         Avoid having flames come in contact with the food ·         Use a drip rack to catch the fat ·         Remove food from the grill as soon as it is cooked ·         Don\'t  put cooked food back onto plates used for raw meat, poultry or fish due to bacteria   Use Alternate Cooking Methods ·         Bake (but do not overcook) ·         Cook with liquid: boil, steam, poach, stew ·         Slow-cook food  at low temperatures in the oven so that it is thoroughly cooked and moist and then put it on the grill briefly to just sear it.   Use Marinades ·         Marinated foods produce less HCAs and PAHs when cooked.  Some research shows that marinating your meats not only makes them taste better, but also reduces the production of carcinogens. ·         Marinades include olive oil, soy sauce, vinegar, mustard, lemon juice, orange juice, garlic, salt, pepper, cooking wine, herbs and spices ·         Remember that extra marinade that you may  want to use as sauce must be heated thoroughly for at least three minutes before serving over cooked food to kill any bacteria present from being in contact with uncooked meat, poultry or fish. ·         Always marinate food in the refrigerator to keep levels of bacteria low.   So moderate consumption of grilled and tandoors and roasted red meat reduces the risk of Cancer in future. Thus chose nutritious food to savour your taste buds and to stay healthy. For all such solutions to your health related confusions feel free to contact me in my e-clinic.                                                                                                      ~Dt. Deepalekha Banerjee

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    Prevent PCOS to prevent depression

    By: Deepalekha Banerjee

    Polycystic ovary syndrome (PCOS), a hormone imbalance that causes infertility, obesity, and excessive facial hair in women, can also lead to severe mental health issues including anxiety, depression, and eating disorders. Dietary guidelines to treat PCOS: Weight loss of 5%-10% if overweight or obese in 3 months Balanced carbohydrate intake. Chose high fibre carbohydrate food or complex carbohydrates Emphasize on lean protein foods Consume 25-30% of calories from fats –unsaturated fatty acids & omega 3 fatty acids Include2-3 servings of low fat dairy foods per day Limit trans fatty acids A mukti vitamin supplement is recommended with B12, specially for strict vegeteranians Do not skip meals Control portions Limit salt intake Limit sugar intake Add a wide variety of fruits and vegetables Smaller and more frequent meals to control blood glucose level Daily physical activity These are very generalized guidelines. For treating PCOS and or PCOD amongst teenagers kindly contact my e-clinic http://360degreenutricare.zest.md/ for better results.  Enter into a whole new world of Health & Nutrition. Stay fit and Stay Nutritious.                                                                                                                                          ~ Dt. Deepalekha Banerjee

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    Dried fruits are trendy this DIWALI.. Say No to Sweets

    By: Deepalekha Banerjee

    Sweets Vs dry fruits. It’s an ongoing, closely fought battle for demand this Diwali. Fructose (fruit sugar) is broken down slower by the body allowing the body to react more efficiently to the sugar you have just eaten, sucrose (sweet sugar) is broken down quicker by the body and can cause your body\'s natural sugar levels to change more quickly. Thus dried fruits are always better an option than sweets in this Diwali. But Dried fruits has some disadvantages. If these disadvantages are not kept in mind then one tend to consume more calories than consuming sweets or fresh fruits. Key points to remember: Water is removed from fresh fruits to make dried fruits. Thus the sugar & fibre in fruits gets concentrated. No one eats one or two dried fruits. They take a handful of them. This causes more calorie and sugar intake. Because drying fruit removes its water content, the portion size shrinks by about three-quarters. If you dehydrate one cup of fresh apricots, you’ll get 1/4 cup of dried apricots. Dried fruits contain preservatives like sulphites which causes digestive and respiratory problems Concentrated Fructose in dried fruits doesn’t send alarm bells to the brain to say you’re full. It fails to stimulate – and, indeed, blocks – appetite hormones leptin and ghrelin. This is why we don’t stop at 1-2 apricot Dried fruits are hard to digest. Fiber and water exist together in nature to help digest foods properly. Without water, dried fruit is hard to push through the gut and can cause some un-wanted problems. To conclude when consumed in moderation dried fruits are far better than sweets this DIWALI. Just keep an eye on the portion size of the dries fruits you consume to restrict yourselves from consuming more calories and more fructose.  for more details on dried fruits please visit http://deepalekha.blogspot.in/2015/11/dried-fruits-are-smartly-in-this-diwali.html                                                                                                                                                    ~ Dt. Deepalekha Banerjee                                

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    Essentials of a low calorie Healthy Kitchen

    By: Deepalekha Banerjee

    To make a kitchen healthy and nutritious here comes some tips. Donot think and get demotivated that your kitchen would lose colour and look bare as sahara desert. Rather it would have as much variety as earlier with few modifications and upgradations. Feeling excited to know? Here it comes: Some kitchen essentials of healthy and low calorie kitchen: Measuring cups Measuring spoons Food weighing scale Anti bacterial handwash All types of Herbs & Spices to add on flavor – nit calories Good quality Non-Stick cooking pan Microwave or tandoor Green vegetables Fresh fruits of all colours Almonds & walnuts Yogurt from skim milk Skim milk & milk products Egg white Lean meat Low fat paneer or tofu Breakfast cereals Olive oil Tomato Onion Ginger Garlic Lemon Honey To elaborate the Herbs & spices rack: Dried basil Bay leaves Cayenne or Crushed red pepper flakes Curry powder Seasoned salt Chili powder Cumin Cinnamon Garlic powder Onion powder Oregano Paprika Dried parsley Rosemary Thyme Cloves Cardamom Dry mustard Sage Dill Coriander Nutmeg Not a handful of items it seems right? It’s a mammoth task to make this transformation for good. Enter into a whole new world of Health & Nutrition & as the saying is “Charity begins at Home”.. Start from your house kitchen. All the Best.                                                                                                                                               ~ Dt.Deepalekha Banerjee

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    It\'s Not Too Late - Prevent COPD

    By: Deepalekha Banerjee

    Chronic obstructive pulmonary disease (COPD) is a life-threatening lung disease that interferes with normal breathing – it is more than a “smoker’s cough”. Some facts about COPD: COPD is the only major cause of death whose incidence is on the increase and is expected to be the third leading cause of death worldwide by 2030 (exceeded only by heart diseases and stroke). The primary cause of COPD is tobacco smoke (through tobacco use or second-hand smoke).                The disease now affects men and women almost equally. Total deaths from COPD are projected to increase by more than 30% in the next 10 years without interventions to cut risks, particularly exposure to tobacco smoke. COPD is the 5th biggest killer worldwide. Every hour COPD is estimated to kill over 250 people worldwide. Almost 90% of COPD deaths occur in low- and middle-income countries. The number of deaths from COPD has increased more than 60% over the last 20 years. COPD is not curable, but treatment can slow the progress of the disease. SO IT’S TIME TO ACT NOW!! The Importance of Proper Nutrition: Proper nutrition can help reduce carbon dioxide levels and improve breathing. Due to metabolism, carbohydrate, fat, and protein are all converted to carbon dioxide and water in the presence of oxygen in human body. Dietary Tips for Better Breathing: To help increase an individual’s dietary intake and ensure a healthy diet, the following are some nutritional tips for better breathing: • Eat meals when energy levels are at their highest, which is usually in the morning. • Eat several small, nutrient-rich meals to avoid becoming breathless while eating. • Eat slowly and chew foods thoroughly to avoid swallowing air while eating. • Choose foods that are easy to chew. Modify food consistency if mastication seems to increase fatigue while eating. • Choose foods that are easy to prepare to conserve energy for eating. • Limit salt. Consuming too much can cause the body to retain water and can make breathing more difficult.  In addition to removing the salt shaker from your table: Use herbs or no-salt spices to flavor your food. Don\'t add salt to foods when cooking. Read food labels and avoid foods with more than 300 mg sodium/serving.   • Eat calcium- and vitamin D-rich foods to support bone health. • Prepare meals that appear palatable and well presented. ·         • Avoid foods that cause gas or bloating. A full abdomen can make breathing uncomfortable. Some of the foods that usually causesbloating are as follows: Carbonated beverages Fried, greasy, or heavily spiced foods Apples, avocados, and melons Beans, broccoli, Brussels sprouts, cabbage, cauliflower, corn, cucumbers, leeks, lentils, onions, peas, peppers, pimentos, radishes, scallions, shallots, and soybeans   • Eat while sitting up to ease lung pressure. • Drink liquids at the end of the meal to avoid feeling full while eating. • Wear a cannula while eating if continuous oxygen is prescribed. Eating and digestion require oxygen, so the body will need the extra oxygen. • Limit caffeinated beverages, as caffeine can interfere with some medications and cause nervousness or restlessness. • Make the meal more enjoyable by engaging in social interaction while dining. • Avoid aspiration by breathing carefully, swallowing, and sitting properly and with good posture while eating. • Rest before meals. Good Health and Diet always go hand in hand. Healthy diet is a solution to all health issues.For any further information kindly visit my facebook page https://www.facebook.com/360degreenutricare/ to stay updated regarding all Health tips. Make a resolution today and hasten your decision to enter into a whole new world of Health & Nutrition.                                                                                                                                      ~Dt. Deepalekha Banerjee

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    Enough is a Feast - This ThanksGiving be Healthy

    By: Deepalekha Banerjee

    Thanksgiving is a time for family, gratitude, and, of course, food. The typical holiday meal can have more than 4,500 calories and 229 grams of fat, according to the Caloric Control Council. That\'s almost three days worth of food for most of us! So Thanksgiving is all about overtreating yourself. We need to alter the tradition this year to be healthy. Fortunately, it is possible to eat right and still enjoy yourself on Turkey Day! Use brussel sprouts with chestnut and sage Opt for mushroom stuffing over cornbread stuffing Relish creamed onion with low fat milk to make white sauce Chose sweet potatoes instead of simple potatoes. Potatoes are high in calories and fat when made traditionally. Unlike Potatoes, sweet potatoes are far easy to roast than boil and mash. Glaze with maple syrup to enhance the flavor. Sweet potatoes are good source of beta carotene, vitamin A and potassium. Be flexible to make apple shallot roasted turkey with cider gravy. Apple and shallot cook inside the turkey to keep the meat moist and add rich flavor and aroma. The shallots also give the gravy a rich caramelized onion depth Instead of Pumpkin pie, make pumpkin mousse Turn to French beans as side dish Chose red wine or white wine in drinks. Red wine contains resveratrol, a healthy antioxidant. In turkey, chose skinless breast over thighs. But amongst all these the two most important things are: Work out more than you usually do Pitch in to guests?%u20AC%u2122 house after dining at your own house. That?%u20AC%u2122s the best way to show gratitude to your guests.  If you are really thiakfull what do you do? You share .. you share your hapiness and positivity. So being healthy is also to be shared this Year in Thanksgiving. Let transform the day from overtreating ourselves to adequately treating ourselves and help others follow the same.                                                                                                                                                     ~Dt. Deepalekha Banerjee <img alt="\&quot;\&quot;" data-cke-saved-src="\" src="\&quot;/uploads/gallery/788719cc45ba3937014fad2961c6d27b/images/Thanksgiving-Day-2015-Info(1).jpg\&quot;" style="\&quot;width:" 576px;="" height:="" 288px;\"="">  

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    Intermittent Fasting = Fast pace of Gaining weight

    By: Deepalekha Banerjee

    Intermittent fasting is very trendy in today’s world. But before following this method to lose weight on a faster scale, kindly think over judiciously ‘If it is a scientific method or not & whether it is safe to follow’. What is intermittent fasting? Intermittent fasting is not a diet, but a diet schedule that is purported to accelerate fat loss and muscle growth compared to traditional eating schedules. It is promoted primarily in the scientific community, however, there are currently zero scientific studies (as of February 2014) that have supported intermittent fasting for gaining muscle while losing fat. With caloric restriction, intermittent fasting can lead to weight loss. In a recent review (Varady, 2011) and one recent randomized clinical trial (Harvie et al., 2011), authors conclude that intermittent fasting and daily caloric restriction are equally effective at promoting weight loss in overweight and obese individuals. However, no studies to date have been performed with athletes who require maintenance of muscle size, strength, and function.   Similar trends are being reported by humans who have tried intermittent fasting. Studies and personal reports by men and women suggest the following cons to the practice: Obsession over food during the fast period (watching the clock constantly in expectation of the next meal, which of course raises anxiety). An overreliance on coffee that causes severe adrenal fatigue, hormonal, and circadian dysregulation. Insomnia, particularly among women, due to activation of the hypocretin neurons that incite wakefulness. Hormonal havoc for women takes many forms, including adult acne, metabolic disturbance, obsession over body image, and menstrual irregularities. Eating less than normal can trigger severe hunger in some people while others find that they tire easily, suffer headaches, nausea and have trouble concentrating. Because of hunger, fasters may find that they eat more than usual both before and after a planned fast which essentially eliminates the benefit of the fast.   Disadvantages of Intermittent Fasting: Although short fasts are seen as safe and can be effective for weight management, longer fasts can have an adverse effect on your short and long term health. Rapid weight loss can be easily regained during the post-fast period if you eat too much. Fasts do not address your day to day eating habits and fail to teach correct food selection or portion control. Fasting can be socially exclusive -- especially within a family setting where meals are eaten together. Longer fasts may cause muscle atrophy -- a condition where muscles are broken down for energy -- which may result in a lowered metabolism. The use of sporadic eating patterns to lose fat can be effective, but that does NOT mean it is healthy, sustainable for the long term.   Note: Importantly, intermittent fasting is not recommended for pregnant women, women who are breastfeeding, people with diabetes, or other people who need to closely regulate their blood sugar. In addition, there has not been research on participants who are underweight, very old, or very young (<18 yrs. old) and these populations could be at higher risk for experiencing negative consequences of fasting Take home messages Intermittent fasting is a dietary approach heavily promoted to the athletic community to achieve and maintain a very lean, strong physique. However, there is currently no scientific evidence supporting these claims. In the scientific literature, intermittent fasting with caloric restriction often yields equivalent benefits as traditional low-calorie diets in regard to changes in fat mass, alleviating discomfort due to low energy, improving insulin sensitivity, and improving blood lipid profiles. The most effective weight loss plans and healthy life styles are ones that can be maintained, and these habits are not the same for everyone. Thus to conclude Intermittent fasting is not healthy method to lose weight. Whatever method brings results instantly and with less effort is not sustainable for long. There is no alternative to healthy way of losing weight by making daily calorie deficits, following a simple pattern of physical activity and consuming balanced meal. Results are bound to show up and they will be sustained for a long period of time in future too.                                                                                                                                                                      ~Dt. Deepalekha Banerjee  

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    Break the fast = BREAKFAST

    By: Deepalekha Banerjee

    People around the globe has become very health conscious now a days. Being in shape is most important. To achieve the same, eating a proper heavy healthy breakfast is of utmost importance. Majority of the population try to skip breakfast to lose weight. This gives a short term result. But in long term you may become a victim of diseases like High sugar High cholesterol High blood pressure Heart diseases Obesity So why Breaking the long night fast in the morning through breakfast is important is as follows: It helps in building you memory. It sharpens your short term memory. It increases the concentration levels and it can also make us happier by improving the mood and lowering the stress levels. Your daily diet must contain 20%-35% of the calories from breakfast as your GDA(Guideline daily allowance). This provides essential nutrients like calcium, iron, B vitamins, protein and fibre. Fuelling up your body with these essential nutrients is at top priority every morning for better output. If these nutrients are not provided in breakfast, they are less likely to get compensated later in the day. Breakfast helps in controlling the weight. If you have a heavy healthy breakfast you are less likely to feel hungry until 3 hours. Otherwise you are prone to gobble in high calorie, fattening snacks before lunch and end up in putting on unnecessary weight. It protects your heart. It lowers the risk of Type 2 diabetes. It enhances your immune system. MOTIVATED TO START YOUR DAY WITH A HEALTHY BREAKFST PLATE?? How to make your breakfast healthy: Take your breakfast plate and split it into three. One third should be filled with a protein-based food, a quarter with starchy carbohydrates and the remaining third with a variety of fresh fruit and vegies. Fruits - For a wide range of vitamins, antioxidants and fibre, aim to eat a minimum of two serves of fruit a day. Protein – One or two poached egg or egg white, toned milk, unsweetened yogurt, tofu or paneer can make your breakfast healthy and filling. The proteins have a blood sugar balancing effect on your body which prevents you to crave for the sweetened snacks in the mid morning. Carbohydrates -After the night\'s fast, quality complex carbohydrates give us the energy we need to start the day. Avoid high-glycaemic index (GI) refined carbohydrates such as sugary cereals and white toast. Instead, choose minimally processed foods that raise blood-sugar levels gradually and give you more energy for longer. Try one or two pieces of wholegrain bread or half to three-quarters of a cup of porridge or cereals made from oats, quinoa, amaranth or buckwheat.  Veggies – These provide the sufficient amount of vitamins, minerals, antioxidants, fibres to boost up the body’s digestive system.  Fats - A satisfying breakfast should also include some good fat. 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. Chose Green Tea instead of normal tea to boost up the anti oxidants in your body Substitute fruit juice with fresh fruits preferably with skin. Go for low glycemic index foods rather than high ones. Thus SALUTING the most important meal of the day – The BREAKFAST. Include this meal in your daily schedule to see the magical improvements in your mood, immune system, memory and energy level. Henceforth enjoy a heavy healthy breakfast and that is most important care of yours you can take. This care will show a long term effect not only from outside but also from within. Hence it is the ultimate care one can take for his or her wellbeing.                                                                                                                                                    ~Dt. Deepalekha Banerjee

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    Let\'s Dream of a Healthy New Year 2016

    By: Deepalekha Banerjee

    New Year’s resolutions are a bit like babies: They’re fun to make but extremely difficult to maintain. Though its hard to keep our enthusiasm high in later months, but not impossible to maintain. Only thing you need to remember is that you don’t need to be fit and healthy to start rather you have to start to be fit and healthy. You even don’t need  a new year for change your habbits, you only need the inspiration to keep going in a healthy way. So just make this 1st January an excuse to start afresh to be healthy and preach to taransform your surrounding to be a healthy world. HOW? Here it comes: Lose weight Cut your stress level Exercise more Meditate more Volunteer to help others Desire less & give more Laugh most of the time Cut on alcohol intake Stay connected and be more social Get more sleep Travel to places you like Quit smoking Eat less ready to eat and processed foods Have more of fresh fruits & vegetables Add anti-oxidants to your daily diet like tomato, ripe papaya, green tea and so on Avoid consumption of saturated fats, trans fats, free sugars and table salt Make your diet more colourful Start using herbs in your dishes Drink more water Change your choices of marketing of groceries Enjoy life and be happy Detox yourselves from old unhealthy habits and change them into healthy ones   Thus the most important thing you need to follow is TALK LESS DO MORE. Wish you & your family a healthy and nutritious HAPPY NEW YEAR 2016.                                                                                                                                                ~ Dt. Deepalekha Banerjee

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    Time for change

    By: Deepalekha Banerjee

    Daily we spend so much time in cooking to provide enjoyment to our family and relatives and also it is a source of source of energy and innovation. But most of us are not aware of some of the bad cooking habits we are practicing daily and those are harmful. How long you want to live with your bad habits? Get rid off them soon after knowing why. Some Bad Cooking habits to get rid off are as follows: Heating oil until it smokes – When oil is heated to the smoke point or reheated repeatedly, it starts to breakdown destroying the oil’s beneficial anti oxidants and forming harmful compounds. Stirring your food too much – It prevents browning which is a flavor booster. It breaks food apart, thus making your meal mushy or lumpy. Rinse your meat before cooking – This gets rid off the slime factor which contaminates the sink with bacteria to cause food bourne illness. Using Non-stick pan on high heat – High temperature may cause the non-stick pans to release PFCs (Perfluorocarbons) in the form of fumes. PFCs are associated with liver damage and developmental problems. Using metal utensils in non-stick pans – This can lead to scratching of the surface of the pan which could to lead to ingestion of the PFCs in the non-stick lining. Overmixing batter – The mechanical action during mixing causes gluten formation in the flour. Thus making baked goods tough. Now hopefully cooking will become more interesting and enjoyable for many of my readers as they will practice healthy cooking habits in their kitchen and also pass on the same message to others. So let us practice & enjoy HEALTHY COOKING!!

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    AGE OF DETOXIFICATION

    By: Deepalekha Banerjee

    Fat burning Detox water - ingredients used are apple cidar vinegar, lemon juice, apple, cinnamon. Apple cidar vinegar treats acne problems. Lemon add to the flavor and internal cleansing. Apple helps people fill full for longer period of time due to low glycemic index. Cinnamon reduces hunger. Watermelon Mint detox water - Watermelon is a store house for anti-oxidants. Most important one is Lycopene having anti-inflammatory effects. Watermelon is high is potassium which aids in weight loss. Amino acids are also provided to aid in blood flow and cardio vascular well being. Mint soothes the lung and stomach environment. Lemon Mint Detox water - This vibrant potion will appeal greatly to those  donot drink enough water on its own. Lemon Ginger detox waterc- Lemon provides the internal cleansing & adds on to the flavor. When taken first thing in the morning lemon aids in good digestion throughout the day. Ginger contains shagaols which treats nausea and aids in intestinal wellness. Ginger also contains Gingerol which is a magical detoxifying agent and combats cancer. Cucumber Mint detox water - Cucumber promote an effect of physiological purification. Grape fruit adds on to the sweetness thus energy and that extra zing to the drink. Each sip is tantalizing and tangy. Detoxed Ice tea - Strawberry, lemon, cucumber, honey and a single bag of green tea. Welcome to the detoxification nirvana. Belly slimming detox water - Ingredients used are cucumber, basil & strawberry. Basil curbs human appetites & lowers fluid retention in body. Strawberries speed up digestion and add sweetness to the concoction. Remember this drink has to be consumed extremely icy.   Health issues with prolonged detoxification: Fatigue Body Odor Skin Eruptions/Acne Headaches Dizziness Anxiety/Irritability Confusion Coughing Diarrhea /Foul-Smelling Stool Body Aches Insomnia Sinus Congestion Cold/Flu Usually, these symptoms are the result of toxins being released from fat cells into the bloodstream. As long as not severe, these symptoms typically resolve after the body is able to eliminate the toxins. Some people are more vulnerable to the hazards of a liver cleanse than others. To be safe, always check with a healthcare provider before beginning any detox program. Those with the following conditions should only approach detoxification under a physician%u2019s assistance: Diabetes Hypoglycemia Heart Disease Pregnant or Breastfeeding Women Children or Senior Citizens Colon Problems (such as IBS, Diverticulitis, Crohn%u2019s or Colon Cancer) Anyone with Chronic Kidney or Liver Disease Stay Informed, Stay happy & healthy, Stay cared with me.                                                                                                 ~ Dt. Deepalekha Banerjee

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    Tips for Eating Out

    By: Deepalekha Banerjee

    While maintaining a healthy lifestyle which includes weight loss and even maintaining ideal body weight, EATING OUT seems to a be a BIG problem. But the fact is it is NOT. If one knows the trick to pick and choose what is right for them, eating out is as entertaining and relaxing as to others. Tips to pick and choose : Before going out for the grand treat have some healthy snack at home. Drink a glass of lemon water while brushing through the menu properly Skip the hard drinks and sugary drinks To start with Soup without cream and fresh salad with dressing on the side. Use the dressing only as much as required. Choose the best quality protein – egg white, lean meat, fish, Soya chunks, low fat paneer Do not be afraid to ask for the recipe if you cannot understand Order grilled, smoked, tandoori items in appetizers basically protein next to soups and salads Make healthy swaps like opt for whole grain bread or brown rice instead of white bread or normal rice; avoid cheese puffs, potatoes and deep fried items. Choose stir fried vegetables instead. Instead of creamy cheesy pastas choose wheat pastas with tomato sauce base. Don’t miss on dessert. Intead of ice cream or chocolate soufflés choose a small fruit custard or fruit sorbet . Add little or no additional salt. Look for entrees which say baked, steamed, grilled, broiled, poached or raw Enjoy the meal slowly while engaging in a gossip Make smart choices at your favourite food joints Coffe bar – a regular coffee instead of latte Mexican – choose Fajitas made with grilled meat and vegetables or enchiladas filled with chicken or any lean meat and vegetables instead of dishes smothered with cheese, fried chimichangas, refried beans, large bowls of tortilla chips (a few with salsa is fine), pitchers of margaritas  Japanese – Choose Sushi made with shrimp, tuna, tofu, or vegetables, sashimi, miso soup, teppanyaki dishes (meat, fish, or vegetables cooked on an iron griddle) instead of Tempura, large platters of sushi rolls (each can be 250 calories or more, and you can easily eat two or three), teriyaki (the sauce can contain a lot of sugar) Chinese – choose Stir-fried shrimp, chicken and vegetables, steamed brown rice instead of dishes with thick sweet-and-sour sauces like Kung Pao chicken, large bowls of rice, fried egg rolls, lo mein, breaded or deep-fried foods such as orange beef Indian – Choose Tandoori chicken or other foods cooked in a tandoor oven; look for \"tikka\" or \"bhuna\" dishes, which aren\'t covered with heavy sauces. Avoid ordering dishes that come with creamy sauces, naan (Indian breads that are often stuffed with potatoes or coconut and topped with butter), deep-fried samosas Italian – Choose Vegetable or seafood antipasto, minestrone soup, fish or chicken dishes served with vegetables, grilled meats. Donot order deep-fried and breaded foods such as veal or eggplant parmesan, creamy sauces such as fettuccine Alfredo, dishes stuffed with cheese such as manicotti and calzones Enjoy socializing and outside meals. Dieting is not all about restricting and boring. Its just a healthy lifestyle.                                                                                                                                                                                  ~ Dt. Deepalekha Banerjee

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    Surviving Night Shifts

    By: Deepalekha Banerjee

    A moderate part of our population work in shifts or in night shifts. It is quite difficult to maintain a healthy lifestyle while working in night shifts. Some of the typical health issues faced by the people working in night shifts are as follows: Irregular appetites Weight gain or weight loss Gastro intestinal disorders Lack of sleep Emotional distress Lack of concentration Some possible reasons for these might be : Too much caffeine High fat snacking Infrequent eating during the day Over eating during the night Lack of exercise Nutritional tips to survive night shifts: Eat small frequent meals as opposed to large heavy meals . Eat more protein & less carbohydrates during your shifts. Avoid sugar and sweetened beverages. Chose healthy snacking options like whole fruits, salads, whole wheat or oats crackers and cookies and yogurt The diet must contain omega-3 fatty acids. This helps in keeping you alert and energetic. Limit caffeine intake. Finish cooking before your shift starts Drink plenty of fluids. Carry in between meals and snacks from house with you to avoid fast food and junk food. Drink good amount of water to stay hydrated and healthy. Night shifts are not easy. But night shifts should not make your lifestyle unhealthy. As there are excuses to depend on junk foods and fast foods, there are also excuses to remain healthy. Only the cloice being yours. What you choose is actually what matters the most. If you choose to be healthy no one on this earth can detrack you. Your determination, willpower and motif towards life has to be positive to remain healthy. Then only you can change the world into a healthy nutritious world to live in in near future. Keep smiling stay healthy.                                                                                                            ~Dt. Deepalekha Banerjee

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    20 plants salad Lovers must grow

    By: Deepalekha Banerjee

    Salad lovers must have their own kitchen garden to make things easier for them. This will also help in consuming the salad as fresh as we want and it would taste great. The colour of the salad will be vibrant because of the freshness and it would be appealing to eyes and stomach. Moreover one would consume no preservative or harmful pesticides as you will go organic. So the 20 plants salad lovers must grow are as follows: 1.    Amaranth- spinach substitute that grows remarkably well in warm, humid weather 2.    Arugula- popular mixed salad green with a pleasant, peppery kick 3.    Asian greens ?- tasty family that includes the bold mizuna, spinach-like tatsoi and others 4.    Beans - delicious (and healthy!) ingredient in hearty, filling salads 5.    Borage - produces edible, cucumber-flavored flowers 6.    Broccoli ?- a single serving has about twice as much vitamin C as an orange 7.    Cauliflower ?- pale cousin of broccoli with similar health benefits and taste 8.    Celery ?- rich with fiber, easy way to add more texture to a salad 9.    Chard - top superfood, often included in premade salad mixes 10. Cress - recently ranked as the most nutrient dense food 11. Cucumbers - iconic summer crop, increase the cool, crisp factor of any salad 12. Kale ?- packed with iron, often shredded to make a simple salad 13. Lettuces - with so many interesting varieties to choose from, you could easily grow a lettuce-only Tower Garden! (And some people do.) 14. Mustard greens - like lettuce, a pretty big family that includes several delicious, spicy varieties 15. Nasturtium - edible flower with a peppery, cress-like flavor, doubles as natural pest control 16. Peas - sweet, snap varieties often added to salads 17. Spinach - perhaps the most popular salad ingredient next to lettuce, very sensitive to heat 18. Strawberries - delightful topping if you like sweet salads 19. Sweet peppers - enliven salads with color and crunch 20. Tomatoes - bursting with flavor, cherry tomatoes are a popular variety for salads                                                                                          ~ Dt. Deepalekha Banerjee

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    Illieffects Of Sugary Soft Drinks

    By: Deepalekha Banerjee

    Sugary drinks or soda are never healthy. Even if you make them zero calorie or lessen the sugar content you cannot call them healthy. Here comes the ultimate reasons to avoid sweetened beverages : They are the most fattening aspects of modern diet because of large amount of empty calorie content Sucrose and high fructose corn syrup are about 50% fructose, which can only be metabolized by the liver. Excessive amounts may contribute to non-alcoholic fatty liver disease. Sugar sweetened drinks drastically increases accumulation of belly fat Excess sugar can cause insulin resistance and thus metabolic syndrome They are the leading cause of type 2 diabetes Sugary sodas contain empty calories - no nutrients at all. They can cause addiction to people soon Sugary sodas are related to increased heart disease world wide They affect dental health They increase the risk for cancer, gout & Dimentia Some suggestions to stay hydrated in a healthy way Fresh fruits and herbs pimped up water Coconut water Iced tea Fruit juice Vegetable juice Also go through the article on the same topic in one of the leading news papers, Time Of India. The link of the same is as follows - http://timesofindia.indiatimes.com/%u2026/articlesh%u2026/54917788.cms                                                                                                   ` Dt. Deepalekha Banerjee    

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    Celebrate Food Day in a Healthy Way

    By: Deepalekha Banerjee

    October 24 is a day to resolve to make changes in our own diets and to take action to solve food-related problems in our communities at the local, state, and national level. In 2016, Food Day has the theme "Toward a Greener Diet." The daily diet in today's fast and corporate lifestyle is contributing to obesity, diabetes, heart disease, and other health problems. Eating Real can save your own health and put our food system on a more humane, sustainable path. Celebrate Food: Food is truly amazing. We all know that. So make your next grocery shopping trip more exploratory by asking each member of your family to choose a new fruit or vegetable to try. Plan meals to include these new healthy foods, and use them to spark great conversations about what you're eating. Your dinner table will be full of food, conversation and giggles. Celebrate the People Who Grow and Harvest Local Foods: Local farmers are all around us: in farmers markets, grocery stores, schools and restaurants. When you choose to buy local, you are supporting members of your community. When you dine out, try restaurants that serve local foods and support farmers. Or, celebrate your own green thumb by grabbing a pot, some dirt and seeds, and grow your own food. Fresh herbs are a tasty way to start. Celebrate Cooking: There is nothing like preparing a healthy meal with your own two hands. This is one way we like to teach kids about nutrition. Cooking at home is a great way to get your family interested in trying new healthy foods. Prepare meals at home and you can decrease calorie consumption, reduce stress and save money. If you are adventurous enough to try a new recipe, perhaps try one from a different region of the world (Greek, Thai, German, etc.). The entire family can learn how other cultures eat and celebrate food. Celebrate being active: Encourage one another to get active and move more on a daily basis. This way, you can enjoy the foods and drinks you all love from time to time and balance it out with exercise. Tell 5 friends about Food Day: The success of Food Day lies in people participating in it. Tell your friends and neighbors about it, and mention it on your social networks. Post pictures of the meals you make on Pinterest and Instagram, and share recipes on Facebook and Twitter. Make Food Day so much fun this year that you can't wait until October 24 rolls around again next year. The most important ingredient: The most important ingredient in Food Day is you! Use October 24 to start- or celebrate - eating a healthier diet and putting your family's diet on track. Food Day is not just a day; it's a year-long catalyst for healthier diets and a better food system. Let's use this energy to make a meaningful and long-lasting difference!                                                                                         ~ Dt. Deepalekha Banerjee  

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    Happy New Year 2017

    By: Deepalekha Banerjee

    Staying healthy does not only include diet. It involves the whole lifestyle. So apart from HAVING A HEALTHY DIET one has to concentrate on leading a healthy lifestyle also. This NEW YEAR I would suggest some most common but most ignored resolutions that will help you to lead a happy positive healthy life. Find a way to laugh - always find a way to laugh, not sweat the small stuff, say nice words, and value each moment and each conversation. The small words and small moments can have big impact. This will give you a feel good factor. Create a kinder world - we are so busy trying to figure out how to live longer, be more connected, have cheaper energy, and faster everything, but if we do not build all this around the core of kindness, then none of our success will matter. So make at least one person feel worthy every day.  if people embrace kindness, everything else will follow. Meditation - One must incorporate at least 10 minutes of meditation into his daily routine at least five days a week. This may amount to 10 minutes of deep breathing exercises, quiet time focused on quieting the mind, progressive muscle relaxation, or any number of meditation techniques. This will also have the secondary benefit of improving sleep. Scheduling sleep - one must force yourself to shut off digital screens earlier at night, turn down invitations that would keep you out too late, and scheduled naps before your night shifts. Sleep is utmost necessary for a healthy rejuvenation of body & mind.  Do more travelling - Have fun, enjoy yourselves, distress yourselves to stay positive and fresh. This will keep your body and mind positive and healthy. Nourish Your Spirit - Your New Year's resolution must be to make more time to nourish your spirit, to be in environments and with people doing things that make you feel good. This will enhance positivity within yourself and keep you happy. Reset your priorities - The crazy stressful lifestyle of yours and rotating shifts leaves a tendency to have quick foods that are going to give you energy, but it will not give you peace. It will not let you rest. It will not purify your heart, body, mind and soul. So you have to set priorities. What you want this year. Take time to smell the roses - I realize that we, including me, often get so caught up in the details of life, that we often forget the beauty around us, like a beautiful sunset or amazing flower. I think by increasing our awareness of our surroundings and the beauty therein, it helps us to see the big picture a bit better. Thus inspired by a Gandhi quote: "Be the change you want to see in the world", and hope to live by it a bit more this coming year. But instead of making new year resolutions, I suggest that you just try to make some small changes aimed at better health on an ongoing basis. At the end of the day, we are all a work in progress. A VERY HAPPY HEALTHY NEW YEAR 2017                                                                                                  ~Dt.Deepalekha Banerjee

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