Mrs. Gayathri Asokan

consultant Nutristionist/lecturer in Kochi, Kochi, India

http://gayatri.zest.md

About Me

She is a Nutritionist and Lecturer fromKerala,having14yrsof experience in the field of Nutrition and Dietetics.Award winner of National Quality Achievers 2015 for quality excellence in Nutrition and Wellness consultancy in India and listed as one in 100 successful entreprenures in Kerala.She is the  Founder owner of Nutrisolutions (started in 2011),which is a non-profit organisation.One to one consultation is available at Nutrisolutions-Krishnadi Lane KOCHI,THIRUVANANTHAPURAM & KOLLAM(no other branches or staff involved in consltation or followups). Her passio and aim is to enlighten people on healthy eating habits and thus a healthy society.She is also giving free nutrition awareness class to the  deserved  at rural area,school,groups etc.Nutrition is our birth right.choose right!!eat healthy!!feel better!! "YOU CAN HAVE A HEALTHY BALANCED DIET WITH 100 rupee OR 10,000..CHOICE IS YOURS"

My Blogs

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    DIET FOR A HEALTHY GUT

    By: Gayathri Asokan

    The right food at the right time is always essential to keep the gut healthy. A well balanced diet is needed for the functioning of all the system of our body.As the functions of nutrients are interconnected ,if there is a low level in the intake of a particular nutrient can affect the absortion of other,for eg vitamin D is essential for calcium absortion ,vitamin C is essential for iron absortion. Each and every person is different and the food that is suitable for each system may vary and its better to follow a customised diet plan from an experienced nutritionist. You should observe your body and note the changes after eating a particular food,if the same reason persisting,after 5-10 times with the same food you need a consultation. But more than 50% complaints relating to food ,depends on one\'s suggestions like \"hot food\",\"cold food\" and we Indian have a lot of unsientific believes that followed by generation. I respect our traditional system of medicine,If you are the one who follow the ayurvedic principles in life and not eating any food,or packet foods from outside,never had any allopatic treatments in your life,then its its the best. But the nutrition is based on allopatic system and according to the principles anyone can eat food at anytime according to their conditions and the food that is good for your stomach may be a poison for the other. There are some food that are proved to have some beneficial effects on our stomach and overall health. As we know ,due to anti-biotic treatments,one may loss the healthy bacterias in the stomach,which may causes several discomforts like gastric problems diarrhea etc. So its essential to take B-complex tablets and food rich in B-vitamins . Prebiotics and probiotics have a good effect.Probiotics are the live bacteria that are present in the yogurt and other dairy products. .Prebiotics are the specialised  plant fiber that helps to nourish the good bacteria that is already in the large intestine.It is effective to prevent irritable bowel syndrome,ulcerative colitis,cancer etc. Recommended daily intake of fiber should be 40mg,but due to modern lifestyle and fast food trend we are getting less than 10 gm/day. The food that is rich in fiber are plant foods like whole grains,rice flakes,oats,beans,vegetables,pop corn ,nuts etc. Dont miss the prasadam we get from temple,its a good source of fiber as well as other nutrients. Even if the fibers are good for preventing diseses like cancer,but one should reduce the intake if having problems like ulcer.So a diet plan is always necessary  to get all the nutrients for your daily needs. Foods that helps to improve the functions of stomach are : 1.Water -- 2-2.5 liters of water needed for a healthy man-drink 2 glasses of water early morning,to reduce constipation,as it make the stool soft and easier to pass.Add half tsp-1tsp(5ml) of ghee to jaggery coffee which is a good source of minerals like iron,zinc  and drink early morning,which is a good remedy for constipation during pregnancy. 2.Yogurt/Curd -- We Indians have the culture of taking curds and buttermilk daily. Instead of antacids,try half glass of curd with half glass water,which is effective for indigestion and fullness.It is proved that daily intake of yogurt ,which contain probiotics which   helps to prevent diseases and it improve the skin tone.Instead of using other soft drinks ,drink buttermilk daily to reduce heat,as it provide enough nutrients like protein and B-vitamins.A glass of yogurt a day to keep the gut healthy. 3.Oats,nuts,vegetables -- It contain soluble fibers which helps to prevent diseases and good for stomach. .Fenugreek contain soluble fiber .It  is good for diabetic patients as well as cholestrol patients.  Fiber present is beans is effective for diabetic patients. 4.Brown rice -- Instead of white rice,use brown rice which contain more fibers and B -vitamins. 5. Pop-corn -- It contain a good source of fiber so ideal as a snack than other chips.Frozen sweet corn ,available in the market can be used for making curries,snacks etc. If there is diarrhea, try arrowroot drink,which give a soothing effect and reduce the symptoms.Boil mustard seeds in water , add some sugar and drink.It gives a sudden effect.  So a well balanced diet with all the nutrients especially vitamin A,B-comlex vitamins ,fiber and water essential to keep away diseases and gut health.  

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    anti-aging and nutrition

    By: Gayathri Asokan

    Healthyaging  is living a longer and healtier life.Studies proved that healthy diet plan plays a major role in preventing chronic diseases and  aging.A balanced diet with adequate vegetables n fruits helps to prevent aging.There are supplements  with  fruit blend which is a good source of antioxidants n polyphenols hepls to prevent aging and improve vitality.The most important antioxidant that helps in anti aging is vitamin E,skin vitamin,and other antioxidants include vitamin A,and VItamin C.Research has shown that those with higher levels of vitamin D are more likely to have longer telomeres, and vice versa. This means that people with higher levels of vitamin D may actually age more slowly than people with lower levels of vitamin D.OTHER KEY NUTRIENTS FOR LIFE EXTENSION ARE VITAMIN b-12,ZINC,OMEGA 3 FATTY ACIDS,MAGNESIUM,FOLATE  etc.Probiotics/fermented food also play a great role in improving skin  and polyphenols in green tea,cocoa,grapes  etc also hepls.Last but not the least curcumin in our turmeric,helps a lot ,which act as a immune booster and anti-inflamatory which prevent cancer and artritis also.So after reading this ,you will understand why in Indian,our ancestors used all these ingredients.Especially during lactation period,we Keralities use a lot of ayurvedic preparations made with turmeric,its a powerful antioxidant,which help to reduce aging and cure all the wounds.

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    WHEAT GRASS- nutrient rich magic grass

    By: Gayathri Asokan

      Wheat grass is nothing but the germinated wheat,which can be cultivated easily with or without soil,better after sprouting.It is a magic grass with lots of vitamins and minerals  especially proteins,vitamin K, fiber,vitaminA, vitamin C,vitaminE,vitaminK,B1,B2,B3,B6,iron,,copper,zinc,magnesium,selenium,pantothenic acid etc.Here in India about 75%children,51% women and 81% pregnant women are anaemic.So wheat grass can be recommended and it is  the cheapest source of nutrients . For a normal and healthy maintenance 1-4 ounce daily and for therapeutic purposes 4-8 ounce can be used.It ia a good source of antioxidants thus helps in antiageing,reduce cancer risks,liver detoxifieng  etc.The main functions of wheat grass  is its alkaline propertity which restores alkalanity of blood,increase RBC.It contain about 70% chlorophyll and studies proved that 4-5 days administration of chlorophyll helps to reverse RBC count to normal.It also stimulates digestion and metabolism,improve the growth of friendly bacterias in stomach which may be lost during antibiotic overuse  .Recent studies  point out  that it helps in reducing risk of  peptic ulcer,colon cancer,ulcerative colitis,constipation .It fights tumours and neutralise toxins,and protect from pollutions and carcinogens.It is a good disinfectant and  effective in treating skin problems like itching,wounds,blemishes,acne,eczema and psoriasis  .The vitamin C properties helps to tighten the gums,reduce bleeding and act as a good mouth freshner..the anti-oxidant property helps in  reducing the age and improve the skin vitality and overall health.Wheatgrass helps to reduce the effects of radiation too.It restrores fertility and promote growth.Another effect is improving the blood glucose level.It removes the heavy metals from the body and lots more. Try 3-4 ounces of wheat grass juice early morning and for overall health and vitality..After all prevention is better than cure,economical. 

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    Agra peda - the food that make my soul happy..

    By: Gayathri Asokan

    Happy Vinayakachathurthi!! How can I advice you to avoid sweets when I love sweets..Have a sweet today ..Most Indian sweets are made with  good flour and besan ladoo is the speciality today..Cut one chapathi and have a sweet you love I love food a lot and eat what all that make my soul happy:) :) but not 24 hours a day or 7 days a week.     As always ,sweets come first in the priority list.It helps me to consider the likings of others while planning a diet.After all we don\'t know how long we live,so have to consider the mind and don\'t let that smile fade.Everything depends on god\'s plan and we live with a purpose to learn and understand life.. Agra peda is made from ash gourd ,a vegetable which is better than  maida sweets available. During my childhood I had it once from a friend\'s house and I didn\'t forget that taste.After marriage when we settled here in Kochi, I again saw Agra peda in bakeries and I was so happy to taste it again after so many years.. A few days back when I checked my weight it was 51kg,(due to a little more added sweet intake )usually it never go above 50kg. After two days of lowering the calories it came to normal..     Sweets in limit is good as it change our mood instantly.But major portion of calories should come from complex carbohydrates.One tsp of sugar give as 20kcal and itsp of fat is 45kcal ,were as 1 iddli give only 50kcal..

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    Tips for Navratri Fasting

    By: Gayathri Asokan

    Happy to note that many of my clients are on Navaratri fast.. Navarathri is the time of deleting unwanted stuff and refreshing the body ,mind and soul. It is the symbol of good winning over evil. A light meal with easily digestible food give complete rest to the body and better metabolism.I was on a fruit blend /smoothie fast two times a day and dinner as veg soup.It was found that this fast bring more energy and nutrients than a water fast or single fruit diet .Last time when I took a water fast ,i lost all energy and end up in vomiting..Fasting is not only to loss extra fat but also to give rest to our whole system. As always meditation helps to erase the unwanted thoughts and refresh !! For a navratri weight loss tip contact Nutritionist Gayatri Asokan, Kochi at 9656806312

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