Dt. Lata Sharma

Best Dietitian / Dietician in east delhi, New Delhi, India

http://idiets.zest.md

About Me

As a Dietician / Dietitian by profession, I firmly believe that by making minute changes in living patterns one can lead a healthy lifestyle. I aspire to reach new heights by excelling in the field of “Nutrition & Changing. Lifestyles”.


Dt Lata Sharma is one of the best dietitian  in New Delhi near Nirman Vihar ,laxmi nagar ,preet vihar, Swasthya Vihar, Priyadarshini Vihar and nearby area in East Delhi. Dt  Lata Sharma is one of the best & well known dietician known for weight loss programme in india. She  has 12 years of experience in  helping people to reach to their health related goals with her diet & Healthy lifestyle. Online Diet consultation , online diet charts,online diet plans provided for many services like weight loss, diabetes management (diabetic diet), weight gain 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 Nirman Vihar,laxmi nagar,preetvihar (East Delhi). Best Dietician in Nirman Vihar new Delhi. Weight Loss Expert / Diet Consultant in East delhi.

My Blogs

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    Herbs,spices and condiments to keep you warm in winters

    By: Lata Sharma

    Herbs, spices and condiments to keep you warm in winter  Herbs, spices and condiments: incorporate ginger, garlic, cinnamon, pepper, clove, methi seeds, saffron, turmeric and cloves into one’s daily diet. Besides generating heat, spices like cinnamon, ginger, turmeric, garlic, cloves and pepper also contain phytochemicals that act as decongestants, are anti-microbial and anti-inflammatory. Ginger and garlic especially are great decongestants and improve blood circulation. In specific how can you use this spices n condiments in day to day cooking:- • Garlic & Ginger: You can have it in chutney or add it to soups or cooked vegetables. Ginger tea also tastes great. • Cinnamon: Pulaos and biryanis taste awesome when you add cinnamon sticks to them. • Saffron: Add it to your milk or pulaos. The rich taste will get you hooked! • Cumin seeds: Add to flavour green veggies or simply garnish rotis with it. • Pepper: It is excellent for asthmatics; add to soup, salads or you can simply sprinkle some on your breakfast omelette, sandwiches. • Clove: A great mouth freshener and it is also known for its antiseptic abilitie, add it to ur daily dal, steamed rice. • Fenugreek: Have one teaspoon of pre-soaked methi seeds early morning, or add a few to your dals, soups. Watch out next for nuts and oilseeds

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    New year Resolution

    By: Lata Sharma

    Personalised Weight loss! idiets.zest.md personalised diet plans,Regular call reminders,dedicated dietician who keeps track of your diet intakes and your proress

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    5 ways stress may be making you fat

    By: Lata Sharma

      Have you been trying to lose weight, but you just can’t seem to make the scale budge, no matter how much you exercise or control what you eat? If you’ve been burning the midnight oil every night, that could have something to do with it. Chronic stress â€“ the kind we get from worrying over family obligations or the constant work we have to do in the ever limited amount of time that we have – can undermine our weight loss efforts and impact our health in a number of ways. Here’s how chronic stress may even be making you fat: 1) Slows Your Metabolism Your metabolism is essentially a cocktail of various hormones in your body. When all the hormones are there in the right combinations, your organs and your bodily processes – like digestion and sugar regulation – work the way they need to for optimal health. Chronic stress can throw your hormones out of balance, slowing yourmetabolism. Adrenaline and cortisol flood your body during periods of stress, and they can slow your body’s ability to burn calories, fats and sugar. 2) Messes with Hunger Cues Hormones are also responsible for your hunger cues. Ghrelin is the hormone responsible for making you feel hunger, and leptin is the hormone that makes you feel full. When you are under a state of stress, your body suppresses leptin levels and increases ghrelin levels, making you want to eat more but not feeling sated. You end up taking in far more calories than your body needs, putting on fat.  3) Increases Cravings   Chronic stress doesn’t just make you feel hungry, it also makes you want to eat foods that are high in fat and sugar. Stress triggers intense cravings, which can cause you to eat more unhealthy junk foods that will make you gain fat. Once you eat these foods, you will also get a rush of feel-good hormones, which will pacify your stress, creating a response that you will try to replicate when you are feeling stressed again later. It creates a cycle that can be hard to break. 4) Wrecks Blood Sugar Levels Insulin is the hormone that regulates your blood sugar. When you are underchronic stress, your body is not able to regulate insulin, as well, which can cause a number of problems. Insulin sensitivity can lead to more storage of fat in the body. It can also create swings in blood sugar, which causes you to eat more junk foods that are high in calories and fat. All of this can make it hard for you to lose weight, and may actually make you gain weight instead. 5) Encourages Abdominal Fat High levels of cortisol released during chronic stress can have a number of harmful side effects. One nasty byproduct that impacts your weight is the storage of fat around the abdomen. Even if you are able to lose weight, high cortisol levels can cause fat to cling to your abdominal area, creating an unsightly pooch or love handles. If you have been trying to lose weight for some time without success, it may be time to look beyond your diet and exercise program. Chronic stress can undermine your weight loss goals and may even be contributing to your weight gain. Look for ways to reduce or eliminate stress in your life and you may be surprised to find that the pounds just melt off.  

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    soups are intergal part

    By: Lata Sharma

            Suitable for any occasion, soups can be as simple or exotic as you would like them to be.  They could be a light starter to a main course or be a filling nourishing meal.  They enjoy a special place in a weight watchers diet as they have been found to have immense satiety     value. The calorie & nutritional value of a soup could vary largely depending on its ingredients and mode of preparation.   Soups can be classified as homemade soups, carton/ tinned soups & dried packet soups.  Among the home made soups, they can be further classified as light or clear soups, thick, rich & creamy soups, one pot - meal soups.  Carton & tinned soups do not contain preservatives, retain most of their nutrients & are the next best to fresh soups. However they may contain large amounts of salt.  Dried packet soups generally contain fewer nutrients and more additives than tinned ones. In addition to dried food, they contain thickening agents, salt, coloring & flavourings as well. Thickened soups also contain MSG (monosodium glutamate) & wheat (as thickening ) may also be present.  Therefore, people with gluten intolerance should check the labels.   Commercial stock cubes are made with highly concentrated extracts of meats, mushrooms or mixed vegetables.  They can also include many other ingredients such as monosodium glutamate, high salt, sugar, yeast extracts, herbs, spices and thickeners.  MSG is no longer on the carcinogenic list !  However, it is very high in its sodium content.  For those on salt /sodium restriction, should avoid soups made from soup cubes.   Home-made soups can be made with almost any ingredient according to availability & the nutritional needs of the family. A number of low fat, easily digestible & whole some meal soups can be produced by using a combination of healthy ingredients.  If using a soup to replace a meal make sure it has plenty of vegetables, good source of proteins & whole grains.     Tips to make a healthy soup   1.      Avoid thickening with cornstarch, refined flour or cream.  Prefer any of the following as soup thickeners: whole wheat flour, oats, brown rice flour, barley, millets or low fat milk.  2.      Improve protein content of soups by adding daals, pulses, paneer, tofu, chopped chicken or fish, egg, sea food or seeds like pumkin, sunflower, flaxseeds etc  3.      Special health boosters such as bean or daal sprouts, wheat germ, herbs, spices and dehydrated vegetables, garlic or ground nuts.   Toasted herbs, croutons, chopped scallions or parsley can give the perfect finish to soups.  

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    sesame seeds

    By: Lata Sharma

    SESAME SEEDS (TIL)                               Sometimes, small seeds can sprout large health benefits. This can certainly be said about til (sesame seeds). In addition to their popular use in making crunchy til ladoos, gajjaks, as dips or as a garnish for breads and desserts, these seeds are abundant in lesser known health promoting properties. Lets have a look at its health benefits. Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? Just 100 gm of white sesame seeds provides approximately 1,000 mg of calcium. In addition to being an excellent dietary source of calcium, sesame seeds are also a good source of manganese, copper, magnesium, zinc, iron, phosphorus, vitamin B1 (thiamin), zinc, vitamin E, healthy protein, and fiber. Sesame seeds contain methionine and tryptophan â€” two important amino acids that most other vegetarian foods such as peas, groundnuts, rajhma, chowli and soya bean are deficient in. These fine quality amino acids are essential for growth, especially in children. Sesame seeds are rich in EFA’s(essential fatty acids) that are of help to prevent dry skin, mood swings, PMS, pain and inflammation. Black and red sesame seeds are particularly rich in iron, folic acid and are effective in treating anaemia. 100 g of sesame contains 97 mcg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in expectant mothers during peri-conception period, it may prevent neural tube defects in the baby. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

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    lead healthy life

    By: Lata Sharma

    Lead happy and Healthy life 40 Tips for Happy Health Life - MUST READ & SHARE~ Health: 1. Drink plenty of water. 2. Eat breakfast like a king, lunch like a prince and dinner like a beggar. 3. Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants. 4. Live with the 3 E’s — Energy, Enthusiasm, and Empathy. 5. Make time for prayer and reflection 6. Play more games. 7. Read more books than you did in 2012. 8. Sit in silence for at least 10 minutes each day. 9. Sleep for 7 hours. Personality: 10. Take a 10-30 minutes walk every day —- and while you walk, smile. 11. Don’t compare your life to others’. You have no idea what their journey is all about. 12. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. 13. Don’t over do; keep your limits. 14. Don’t take yourself so seriously; no one else does. 15. Don’t waste your precious energy on gossip. 16. Dream more while you are awake. 17. Envy is a waste of time. You already have all you need. 18. Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness. 19. Life is too short to waste time hating anyone. Don’t hate others. 20. Make peace with your past so it won’t spoil the present. 21. No one is in charge of your happiness except you. 22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime. 23. Smile and laugh more. 24. You don’t have to win every argument. Agree to disagree. Community: 25. Call your family often. 26. Each day give something good to others. 27. Forgive everyone for everything. 28. Spend time with people over the age of 70 & under the age of 6. 29. Try to make at least three people smile each day. 30. What other people think of you is none of your business. 31. Your job won’t take care of you when you are sick. Your family and friends will. Stay in touch. Life: 32. Do the right things. 33. Get rid of anything that isn’t useful, beautiful or joyful. 34. Forgiveness heals everything. 35. However good or bad a situation is, it will change. 36. No matter how you feel, get up, dress up and show up. 37. The best is yet to come. 38. When you awake alive in the morning, don’t take it for granted – embrace life. 39. Your inner most is always happy. So, be happy. Last but not least: 40. Enjoy life.  

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    Pomegranates for overall Health

    By: Lata Sharma

      Pomegranate is known to be a popular superfood because it is packed with anti-oxidants and vitamins. Also known for its medicinal properties,pomegranates help ease stomach upsets, hot flashes, haemorrhoids, conjunctivitis and several other ailments. Here are some of its benefits... -Experts say that pomegranate peel is good for your heart and blood vessels. -Pomegranate juice is especially beneficial for diabetics since it contains fructose but doesn\'t elevate blood sugar levels as other fruit juices do. -If you suffer from high blood pressure, make sure that pomegranates are a regular part of your diet. The fruit\'s juice is known to reduce lesions and inflammation of blood vessels in those suffering from heart problems. It also keeps blood from coagulating and forming blood clots and acts as a blood thinner. -Suffering from an upset stomach? Pomegranate juice will sooth your tummy when you suffer from indigestion because it helps in the secretion of enzymes, which aids proper digestion. -Anaemia is caused when there is a deficiency of red blood cells in your body. Pomegranates contain high levels of iron that help increase red blood cells. -Experts say that pomegranate juice is excellent for pregnant women since it contains a number of vitamins and minerals including folic acid — absolutely essential for expecting mothers. The juice ensures a healthy blood flow, which is important for the overall development of the foetus.

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    Reasons to Have Brown Rice

    By: Lata Sharma

    Brown rice is healthier since the refining process only removes the hull of the rice kernel, leaving its nutrition intact Packed with natural oils, brown rice is extremely heart-friendly. Due to its fibrous concentration, brown rice facilitates healthy bowel movement and promotes weight-loss. A cup of brown rice fulfils about 80 per cent of the daily requirement of manganese in the body. Manganese helps in the formation of healthy cholesterol.  Brown rice improves metabolism and keeps you feeling fuller for a long time.  

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    7 Health Benefits of Meditation

    By: Lata Sharma

                        It\'s a piece of advice yogis have given for thousands of years: take a deep breath and relax. Watch the tension melt from your muscles and all your niggling worries vanish. Somehow we all know that relaxation is good for us. Now the hard science has caught up: a comprehensive scientific study showing that deep relaxation changes our bodies on a genetic level has just been published. What researchers at Harvard Medical School discovered is that, in long-term practitioners of relaxation methods such as yoga and meditation, far more \'\'disease-fighting genes\'\' were active, compared to those who practised no form of relaxation. In particular, they found genes that protect from disorders such as pain, infertility, high blood pressure and even rheumatoid arthritis were switched on. The changes, say the researchers, were induced by what they call \'\'the relaxation effect\'\', a phenomenon that could be just as powerful as any medical drug but without the side effects. \'\'We found a range of disease-fighting genes were active in the relaxation practitioners that were not active in the control group,\'\' Dr Herbert Benson, associate professor of medicine at Harvard Medical School, who led the research, says. The good news for the control group with the less-healthy genes is that the research didn\'t stop there. The experiment, which showed just how responsive genes are to behaviour, mood and environment, revealed that genes can switch on, just as easily as they switch off. \'\'Harvard researchers asked the control group to start practising relaxation methods every day,\'\' says Jake Toby, hypnotherapist at London\'s BodyMind Medicine Centre, who teaches clients how to induce the relaxation effect. \'\'After two months, their bodies began to change: the genes that help fight inflammation, kill diseased cells and protect the body from cancer all began to switch on.\'\' More encouraging still, the benefits of the relaxation effect were found to increase with regular practice: the more people practised relaxation methods such as meditation or deep breathing, the greater their chances of remaining free of arthritis and joint pain with stronger immunity, healthier hormone levels and lower blood pressure. Benson believes the research is pivotal because it shows how a person\'s state of mind affects the body on a physical and genetic level. It might also explain why relaxation induced by meditation or repetitive mantras is considered to be a powerful remedy in traditions such as Ayurveda in India or Tibetan medicine. But just how can relaxation have such wide-ranging and powerful effects? Research has described the negative effects of stress on the body. Linked to the release of the stress-hormones adrenalin and cortisol, stress raises the heart rate and blood pressure, weakens immunity and lowers fertility. By contrast, the state of relaxation is linked to higher levels of feel-good chemicals such as serotonin and to the growth hormone which repairs cells and tissue. Indeed, studies show that relaxation has virtually the opposite effect, lowering heart rate, boosting immunity and enabling the body to thrive. \'\'On a biological level, stress is linked to fight-flight and danger,\'\' Dr Jane Flemming, a London GP, says. \'\'In survival mode, heart rate rises and blood pressure shoots up. Meanwhile muscles, preparing for danger, contract and tighten. And non-essential functions such as immunity and digestion go by the wayside.\'\' Relaxation, on the other hand, is a state of rest, enjoyment and physical renewal. Free of danger, muscles can relax and food can be digested. The heart can slow and blood circulation flows freely to the body\'s tissues, feeding it with nutrients and oxygen. This restful state is good for fertility, as the body is able to conserve the resources it needs to generate new life. While relaxation techniques can be very different, their biological effects are essentially similar. \'\'When you relax, the parasympathetic nervous system switches on. That is linked to better digestion, memory and immunity, among other things,\'\' Toby says. \'\'As long as you relax deeply, you\'ll reap the rewards.\'\' But, he warns, deep relaxation isn\'t the sort of switching off you do relaxing with a cup of tea or lounging on the sofa. \'\'What you\'re looking for is a state of deep relaxation where tension is released from the body on a physical level and your mind completely switches off,\'\' he says. \'\'The effect won\'t be achieved by lounging round in an everyday way, nor can you force yourself to relax. You can only really achieve it by learning a specific technique such as self-hypnosis, guided imagery or meditation.\'\' The relaxation effect, however, may not be as pronounced on everyone. \'\'Some people are more susceptible to relaxation methods than others,\'\' says Joan Borysenko, director of a relaxation program for outpatients at Beth Israel Deaconess Medical Centre in Boston. \'\'Through relaxation, we find some people experience a little improvement, others a lot. And there are a few whose lives turn around totally.\'\'   7 Health Benefits of Deep Relaxation  The next time you tune out and switch off and let yourself melt, remind yourself of all the good work the relaxation effect is doing on your body. These are just some of the scientifically proven benefits … 1. INCREASED IMMUNITY Relaxation appears to boost immunity in recovering cancer patients. A study at the Ohio State University found that progressive muscular relaxation, when practised daily, reduced the risk of breast cancer recurrence. In another study at Ohio State, a month of relaxation exercises boosted natural killer cells in the elderly, giving them a greater resistance to tumours and to viruses. 2. EMOTIONAL BALANCE Emotional balance, means to be free of all the neurotic behavior that results from the existence of a tortured and traumatized ego. This is very hard to achieve fully, but meditation certainly is the way to cure such neurosis and unhealthy emotional states. As one’s consciousness is cleansed of emotionally soaked memories, not only does great freedom abound, but also great balance. As one’s responses then are not colored by the burdens one carries, but are instead true, direct and appropriate. 3. INCREASED FERTILITY A study at the University of Western Australia found that women are more likely to conceive during periods when they are relaxed rather than stressed. A study at Trakya University, in Turkey, also found that stress reduces sperm count and motility, suggesting relaxation may also boost male fertility. 4. RELIEVES IRRITABLE BOWEL SYNDROME When patients suffering from irritable bowel syndrome began practising a relaxation meditation twice daily, their symptoms of bloating, diarrhoea and constipation improved significantly. The meditation was so effective the researchers at the State University of New York recommended it as an effective treatment. 5. LOWERS BLOOD PRESSURE A study at Harvard Medical School found that meditation lowered blood pressure by making the body less responsive to stress hormones, in a similar way to blood pressure-lowering medication. Meanwhile a British Medical Journal report found that patients trained how to relax had significantly lower blood pressure. 6. ANTI-INFLAMATORY Stress leads to inflammation, a state linked to heart disease, arthritis, asthma and skin conditions such as psoriasis, say researchers at Emory University in the US. Relaxation can help prevent and treat such symptoms by switching off the stress response. In this way, one study at McGill University in Canada found that meditation clinically improved the symptoms of psoriasis. 7. CALMNESS The simple difference between those who meditate and those who do not, is that for a meditative mind the thought occurs but is witnessed, while for an ordinary mind, the thought occurs and is the boss. So in both minds, an upsetting thought can occur, but for those who meditate it is just another thought, which is seen as such and is allowed to blossom and die, while in the ordinary mind the thought instigates a storm which rages on and on.   How to switch off stress  How can you use relaxation\'s healing powers? Harvard researchers found that yoga, meditation and even repetitive prayer and mantras all induced the relaxation effect. \'\'The more regularly these techniques are practised, the more deeply rooted the benefits will be,\'\' Jake Toby says. Try one or more of these techniques for 15 minutes once or twice a day. Body Scan: Starting with your head and working down to your arms and feet, notice how you feel in your body. Taking in your head and neck, simply notice if you feel tense, relaxed, calm or anxious. See how much you can spread any sensations of softness and relaxation to areas of your body that feel tense. Once your reach your feet, work back up your body. Breath Focus: Sit comfortably. Tune into your breath, follow the sensation of inhaling from your nose to abdomen and out again. Let tension go with each exhalation. When you notice your mind wandering, return to your breath. Mantra Repetition: The relaxation response can be evoked by sitting quietly with eyes closed for 15 minutes twice a day, and mentally repeating a simple word or sound such as \'\'Om\'\'. Guided Imagery: Imagine a wonderfully relaxing light or a soothing waterfall washing away tension from your body and mind. Make your image vivid, imagining texture, colour and any fragrance as the image washes over you.

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    7 Benefits of olives

    By: Lata Sharma

                  Olives straight off the trees are hardly edible. They have a sharp bitter taste that turns most people off. So, how come these oval-shaped fruits found their way to favorite dishes? Thanks to food processing, now we can enjoy the tangy and pleasantly bitter taste of olives. You can even pop one straight into your mouth but this time, from a jar. The unique and zesty taste of olives makes them a flexible ingredient in cooking. Both green and black olives can complement practically anything – salads, pasta, chicken, dips, appetizers, and even drinks. Here are 7 great reasons to snack on olives regularly Cardiovascular benefits When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it\'s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. Cancer prevention Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell\'s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil. Skin and hair health Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing. Bone and connective tissue The anti-inflammatory abilities of the monounsaturated fats, vitamin E and polyphenols in black olives may also help dull the asperity of asthma, osteoarthritis, and rheumatoid arthritis. Most of the suffering in having one of these three bone maladies is brought about by high levels of free radicals. Olive oil also contains a chemical called oleocanthal, which acts as a painkiller. Research has found that oleocanthal inhibits inflammation by the same means that drugs like Ibuprofen do. Digestive tract health Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil\'s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system. Good source of iron Black olives are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don\'t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron. Eye health One cup of black olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.   Helps women going through menopause Olives can help reduce the intensity and frequency of hot flashes menopausal women experience.   Green Olives and Black Olives Nutrition Facts There seems to be a debate when it comes to green and black olives. Which one tastes better? Some people prefer the sour and salty taste of green olives while others love the soft texture and slightly sweet taste ofblack olives. Below is the nutritional chart for both green and black olives. Take a look at the amount of calories and sodium present in a 4 medium-sized green or black olives. Nutrients (4 medium Olives) Green Olives Black Olives Calories 60 25 Calories from fat 60 20 Sodium 460mg 230mg Green and black olives are high in monounsaturated fat and Vitamin E. They also contain polyphenols andflavonoids which have anti-inflammatory properties. The combination of these health boosting elements allows olives to: “Good things come in small packages.” This definitely holds true for olives. Who would have thought that these little bulbous green and black colored fruits hold so much goodness within? Green and black olives are not only loved for their unique flavor but they are also hailed as one of today’s most celebrated health foods. However, I find that clients often eat olives and think that they are very healthy and can eat as many as they want. They need to remember that olive oil comes from pressed olives.Therefore, olives are pure fat. Sure, a few a day is great but do not sit down with a bowl of olives for a snack.  olives are extremely high in sodium. Those people with hypertension should enjoy them as a condiment not as a snack.   The Differences Between Olives and Olive Oil Here’s one big difference between olives and olive oil: Oil is virtually 100% fat, while whole olives are only about 20% fat.  As a result, a serving of olive oil (1 tablespoon) contains 120 calories while a serving of olives (about 10 medium) has only 40. There are a few other distinctions: Olives, which have to be cured or pickled in order to be edible, usually contain a lot of sodium while olive oil is virtually sodium free. The curing process removes a lot of the polyphenols in olives whereas these are largely preserved in extra virgin olive oil. (Polyphenols are phytonutrients thought to protect against disease.) Whole olives provide some fiber; olive oil does not. Some olives are processed with natural fermentation, meaning that they would be a source of beneficial bacteria; olive oil is not.      

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    EAT IT

    By: Lata Sharma

    After Reading This, You’ll Never Look At A Banana In The Same Way       This is interesting. After reading this, you’ll never look at a banana in the same way again.     Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.  Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.  But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet. DEPRESSION  According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.  PMS:  Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. ANEMIA  High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.  BLOOD PRESSURE:  This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke. BRAIN POWER  200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. CONSTIPATION  High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. HANGOVERS  One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. HEARTBURN  Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. MORNING SICKNESS  Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.  MOSQUITO BITES:  Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. NERVES  Bananas are high in B vitamins that help calm the nervous system..  Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. ULCERS  The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. TEMPERATURE CONTROL  Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

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    6 Ways to make a good habit

    By: Lata Sharma

                  1. Know What You Want — and Really Want It   The odds of hanging on to a new habit improve when you’re motivated by self-interest. For example, think about how flossing leaves your mouth feeling clean and your teeth debris-free. It might even save you stress and money, with fewer trips to the dentist and smaller bills.   2. Make it Easy Going from zero to 60 is tough. Break down your goal, especially if you’re starting from scratch. Rather than declaring you’re going to run a 10-kilometre race this summer, decide to do 15 minutes of exercise every morning. Up the ante when your new habit becomes old.   3. Create a Chain Think of your new routine as a link in a chain. Hitch it to something you already do automatically, such as walking the dog, having a coffee or coming home from work. Make the sequence natural and tie related tasks together.  4. Hold Yourself Accountable Once you’ve set a goal, spread the word. Meet a buddy for coffee to practice your French. If eating more fresh fruit is your aim, join forces with a co-worker to buy each other produce on alternate weeks. Social media and smart-phone apps can offer added support by cheering your success.   5. Reward Yourself Developing a good habit doesn’t need to be a chore. Reward yourself immediately and you’ll improve your chances of repeating the behaviour. Each time you go for a run, stick a gold star on your calendar. After a dozen, schedule a manicure or a massage, or contribute to your running-gear fund.    6. Don’t Get Discouraged A recent study found that a new pursuit took an average of 66 days to take hold. Researchers also found that missing a day shouldn’t scuttle your attempt at change. Just pick up where you left off.    

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    Teaching Your Child Good Eating habits

    By: Lata Sharma

    Teaching Your Child Good Eating Habits     How can you possibly teach your child the value of good nutrition? She is constantly being tempted by less nutritious food items in television commercials and packaging gimmicks to try the newest candy or cookie. In the face of these temptations, teaching your child about good nutrition may undoubtedly be a struggle. It is important to remember, however, that this is a struggle that can be won, and the rewards will benefit your child the rest of her life. Here are some tips for turning your child into a nutrition-savvy tot: Make Your Home a Haven of Healthy Foods While you can’t control everything that your child may eat when she is with others, you can control what she eats when she is at home. When grocery shopping, limit the number of foods that are sugar-filled and loaded with fat. Stock your pantry instead with a variety of foods from all of the food groups. Inform Caregivers of Your Child’s Nutritional Requirements If other people will be caring for your child, let them know what foods are acceptable for her to eat. This isn’t to say that she shouldn’t be allowed to have a cupcake at a special friend’s birthday party, but it should be made clear that these types of food should be the exception, not the norm. Make Healthy Eating Appealing to Your Child Keep snacks on hand that are both delicious and nutritious, such as raw vegetables and sliced fruit. If your child grows accustomed to regarding these types of food as tasty snacks, she may be less inclined to request sugary candy and cookies at snack time. Be a Good Role Model for Your Child Children learn by example. Let your child see you choosing from a variety of healthy foods for your mealtime choices. Let her know that good nutrition is important for the entire family, not just her. Make Exceptions It is unrealistic to expect your child to never eat sweets or other unhealthy snacks. It would be better to allow her to sample these foods on occasion than to ban them entirely. Doing this may help curb her curiosity about these foods without undermining the values of good nutrition you have instilled in her.

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    Pasta salad with capsicum

    By: Lata Sharma

            Ingredients- 200gms Whole wheat pasta 2 med size Tomatoes chopped square shape 2 Cups cooked French beans 3 large –capsicum coarsely chopped 3 tablespoons chopped fresh basil 1-cup spring onions cut into diamond 2 teaspoons extra-virgin olive oil 1 tsp fresh thyme(ajwain leave) & 1 tbsp limejuice ¼ tsp salt/black ground pepper each Method- Cook pasta according to pkg directions. Reserve 1/4-cup pasta water. Drain pasta and rinse with cold water. In large bowl, combine pasta, reserved pasta water and tomatoes, basil, thyme, beans, spring onions, salt and pepper, mix well Add limejuice at last moment, toss well and serve chilled.  

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    Weight gain while travelling

    By: Lata Sharma

            Weight gain and travel seems to go hand in hand. Remember tasting all of those regional culinary delights that you can’t get at home? Can you hear the food calling you now? “You will never get this chance again! Eat, eat it all!” Few Things you should be knowing - 1. Balance your meals. Indulging in rich foods three or more times as day is one way to guarantee weight gain. Instead, pick one meal to splurge on then monitor your indulgences the rest of the day. It’s not as hard as it looks. Skip the toast at breakfast, eat a locally inspired salad a lunch then dig in at dinner or, depending up on your itinerary, reverse the order and eat a light dinner. 2. Watch your alcohol. Did you know margaritas can be loaded with as much as 750 calories – in one drink! Try the “drink water in between” alcoholic beverages or opt for light beers instead of those calorie-packed foo-foo cocktails. Better yet, just opt for water. You can’t go wrong staying hydrated and you won’t wake up hungover. No, seriously. I double dare you. 3. Take the stairs. While on the cruise my sister and I avoided the elevator the entire time and now when my family  [On Deck Princess Cruises] travels we only use the elevator when toting our luggage to and from our guest room. The rest of the time it’s the stairwell, baby! 4. Use good judgment.You know what’s good for you and what’s not. I don’t need to tell you to opt for baked instead of fried or tomato-based sauce instead of cream sauce. Just because you’re on vacation doesn’t mean calories are free. Trust me. They’re not. Don’t let your brain go to mush and make bad choices. You don’t have to be perfect, just try your best. 5. Go green. This is obvious, but it works whether you’re on a cruise or camping. Try your best to fill up on veggies at every meal. Think salads or veggies sides or add veggies to your campfire burrito. 6. Look for exercise opportunities.  You can stay healthy on the road with a little planning. Just take it one meal at a time and do your best. Every vacation will get easier and easier.  

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    No More Excuses

    By: Lata Sharma

    No More Excuses: 6 Ways to Start Adopting Healthy Eating Habits If you have vowed to adopt healthy eating habits, with no more excuses, here are six tips for bringing your new vision to life. Healthy eating habits will help you achieve your desired weight, sustain good health and gain greater mental clarity. 1. Eat Breakfast When you reach a no more excuses stage in life, it\'s time to look closely at the eating habits that have led to weight gain and health issues. One of the most important aspects of healthy eating is making sure to eat breakfast every morning. When you skip breakfast, you increase your chances of overeating later on in the day. The tendency to reach for unhealthy late-morning snacks is also greater when you skip breakfast. Choose a healthy breakfast of whole grains, fruit, nuts and yogurt to energize you and to keep you full until lunchtime. 2. Go Grocery Shopping One reason that people eat out so much is that there is nothing to eat in the fridge. Adopt a habit of grocery shopping at least once a week. Make a grocery list and be sure to prioritize the purchase of the healthier foods, such as fish, fruits, vegetables, nuts and seeds. Find simple and healthy recipes and make sure to include the ingredients in your weekly grocery list. 3. Pack Healthy Snacks Once you have purchased healthy snacks from the grocery store, be sure to pack them into plastic baggies to take with you to work or to eat in the car in between running errands. Packing on extra pounds sometimes comes with feeling hungry and reaching for snacks from the company vending machine, or stopping at the corner store for cookies or chips. When you plan ahead and have a stash of nuts, granola bars, trail mix or dried fruit with you, there are no more excuses for eating unhealthy snacks. 4. Avoid Late-Night Eating Many people tend to overeat late at night while watching television or working on the computer. Although eating late at night doesn\'t lead to weight gain in and of itself, the tendency at night is to overeat while engaging in sedentary activities. Tell yourself that you will not eat for the several hours leading up to bedtime. If you do eat, choose healthy low-calorie snacks that are also low in sugar and fat. 5. Exercise Regularly One of the ways to adopt healthy eating habits is to exercise more. When you exercise, your energy level increases and your mood is enhanced. This often leads to a decrease in emotional eating. 6. Get Enough Sleep At first glance, getting enough sleep may not seem related to healthy eating habits. In reality, studies show that when you don\'t sleep enough, your body produces hormones that increase your appetite and decrease your ability to feel full. This means that you will often eat more without feeling full. Getting adequate rest each night will help you to achieve the proper balance of hormones that translate into healthy eating habits.

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    Celebrate Oral Health day

    By: Lata Sharma

      World Oral Health Day World Oral Health Day (WOHD) is celebrated every year on 20 March. The theme is “World Oral Health Day 2014, Celebrating healthy smiles”- because having a healthy mouth is cause for celebration! highlighting the enjoyable things we can do when we have a healthy mouth and a healthy smile: Eat, laugh, kiss, brush, whistle, rinse, chew… for a healthy mouth! Quick global facts on oral healthcare and diseases 90% of the world’s population will suffer from oral disease in their lifetime, ranging from caries, periodontal diseases and tooth decay to oral cancer. Only 60% of the world’s population enjoys access to oral healthcare. 60%-90% of school children worldwide have dental caries. Toothache is the number one reason for absenteeism from schools in many countries. Although the burden of oral diseases is decreasing in developed countries, gum complications are becoming more common, especially in older people. Major risk factors such as tobacco and alcohol use and a diet high in fat, salt and sugar contribute to a range of chronic diseases including oral disease. The first line of oral health care is with the individual through prevention, especially twice-brushing daily with a fluoride toothpaste and regular check-ups. source :-http://www.fdiworldental.org/events/world-oral-health-day/2014.aspx    

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    3 Time Management Tips That Will Improve Your Health and Productivity

    By: Lata Sharma

          Time management can be difficult. What is urgent in your life and what is important to your life are often very different things. This is especially true with your health, where the important issues almost never seem urgent even though your life ultimately hangs in the balance. No, going to the gym today isn\'t urgent, but it is important for your long-term health. No, you won\'t die from stress today, but if you don\'t get it figured out soon, you might. No, eating real, unprocessed foods isn\'t required for you to stay alive right now, but it is will reduce your risk of cancer and disease. Is there anything we can do? If we all have 24 hours in a day, how do we actually use them more effectively? And most importantly, how can we manage our time to live healthier and happier, do the things that we know are important, and still handle the responsibilities that are urgent? I\'m battling with that answer just like you are, but in my experience there are three time management tips that actually work in real life and will help you improve your health and productivity. 1. Eliminate half-work at all costs. In our age of constant distraction, it\'s stupidly easy to split our attention between what we should be doing and what society bombards us with. Usually we\'re balancing the needs of messages, emails, and to-do lists at the same time that we are trying to get something accomplished. It\'s rare that we are fully engaged in the task at hand. I call this division of your time and energy \"half-work.\" Here are some examples of half-work... You start writing a report, but stop randomly to check your phone for no reason or to open up Facebook or Twitter. You try out a new workout routine. Two days later, you read about another \"new\" fitness program and try a little bit of that. You make little progress in either program and so you start searching for something better. Your mind wanders to your email inbox while you\'re on the phone with someone. Regardless of where and how you fall into the trap of half-work, the result is always the same: you\'re never fully engaged in the task at hand, you rarely commit to a task for extended periods of time, and it takes you twice as long to accomplish half as much.   Half-work is the reason why you\'re able to get more done on your last day before vacation (when you really focus) than you do in the 2 weeks previous (when you\'re constantly distracted). Like most people, I deal with this problem all of the time and the best way I\'ve found to overcome it is to block out significant time to focus on one project and eliminate everything else. I pick one exercise and make it my only focus for the entire workout. (i.e. \"Today is just for squats. Anything else is extra.\") I carve out a few hours (or even an entire work day) to deep dive on an important project. I\'ll leave my phone in another room and shut down my email, Facebook, and Twitter. This complete elimination of distractions is the only way I know to get into deep, focused work and avoid fragmented sessions where you\'re merely doing half-work. How much more could you achieve if you did the work you needed to do, the way you needed to do it, and eliminated the half-work, half-wandering that we fill most of our days with? 2. Do the most important thing first. Disorder and chaos tend to increase as your day goes on. At the same time, the decisions and choices that you make throughout the day tend to drain your willpower. You\'re less likely to make a good decision at the end of the day than you are at the beginning. I\'ve found that this same trend holds true in my workouts as well. As the workout progresses, I have less and less willpower to finish sets, grind out reps, and perform difficult exercises. For all of those reasons, I do my best to make sure that if there is something important that I need to do, then I do it first.   If I have an important article to write, I grab a glass of water and start typing as soon as I wake up. If there is a tough exercise that I need to do, then I do it at the beginning of each workout. If you do the most important thing first, then you\'ll never have a day when you didn\'t get something important done. By following this simple strategy, you will usually end up having a productive day, even if everything doesn\'t go to plan. 3. Reduce the scope, but stick to the schedule. I\'ve written previously about the importance of holding yourself to a schedule and not a deadline. There might be occasions when deadlines make sense, but I\'m convinced that when it comes to doing important work over the long-term, following a schedule is much more effective. When it comes to the day-to-day grind, however, following a schedule is easier said than done. Ask anyone who plans to workout every Monday, Wednesday, and Friday, and they can tell you how hard it is to actually stick to their schedule every time without fail. To counteract the unplanned distractions that occur and overcome the tendency to be pulled off track, I\'ve made a small shift in how I approach my schedule. My goal is to put the schedule first and not the scope, which is the opposite of how we usually approach our goals. For example, let\'s say you woke up today with the intention of running three miles this afternoon. During the day, your schedule got crazy and time started to get away from you. Now you only have 20 minutes to workout. At this point, you have two options. The first is to say, \"I don\'t have enough time to workout today,\" and spend the little time you have left working on something else. This is what I would usually have done in the past.   The second option is to reduce the scope, but stick to the schedule. Instead of running three miles, you run one mile or do five sprints or 30 jumping jacks. But you stick to the schedule and get a workout in no matter what. I have found far more long-term success using the this approach than the first. On a daily basis, the impact of doing five sprints isn\'t that significant, especially when you had planned to run three miles. But the cumulative impact of always staying on schedule is huge. No matter what the circumstance and no matter how small the workout, you know you\'re going to finish today\'s task. That\'s how little goals become lifetime habits. Finish something today, even if the scope is smaller than you anticipated.

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    Waste of Time exercises

    By: Lata Sharma

    ‘I am doing aerobics, so my lower body is fine; now I don’t know what to do for my upper body’. Another one who is still under the belief that it really is possible to lose ‘fat’ or at least ‘inches’ from a specific area by doing ‘spe­cific’ exercises for that area. It’s the same logic as crunches for the stomach, side-kicks for the outer thigh, side-bends for the waist, etc. But remember what Hindi movies taught us? Ladki patana hai to chocolate uske nephew / niece / kutte / cousin ko do. Aerobics, running, swimming, cycling are all activities that help you mobilise fatty acids from all over your body. Fat is incapable of contraction or taking part in the activity, be it aerobics, weight training or anything else. Irrespective of the activity, where your body burns fat from is the body’s own cho­ice. Your body makes this choice based on many factors. Broadly, these are genetics, exercise history,  pre-workout meal, choice of activity, intensity and volume of exercise. Your choice of exercise will not dec­ide the place from where fat is being burnt but the intens­ity of your exercise will decide how much fat is being burnt. The higher the intensity, the more fat is burnt, not just from your place of choice, but from all over the body. So should you not do cru­nches or leg lifts or work your sides? Of course, you should. But it can’t be the only thing you do in the gym. You can do two or three sets of ten-­twe­nty reps once in a week or two weeks. That way it will serve the purpose of mov­ing muscles in that spec­ific angle and not overl­oad your joints or your gym time.

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    Tips for summers

    By: Lata Sharma

              Here are some other useful lifestyle tips you can follow to beat the summer heat. 1. Water is the best option to quench thirst. It is a key ingredient in keeping the body cool. With high humidity levels, sweat will not evaporate quickly. This prevents the body from releasing heat in an efficient manner. This is why it is necessary to hydrate and drink water, even when you are not thirsty. Increase water intake regardless of your activity levels. 2. Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar. All these drinks contain preservatives, colours and sugars. They are acidic in nature and act as diuretics. They cause loss of fluids through urine. Many soft drinks contain diluted phosphoric acid, which damages the inner linning of the digestive tract and, therefore, affects its functions. An excessive intake of soft drinks increases phosphorous levels in the blood. This separates calcium from the bones and moves it into the blood. This calcium displacement from the bones makes them porous and brittle. It also causes plaque on the teeth, kidney stones, arthritis and bone spur. Soft drinks also reduce mineral levels in the body to such an extent that enzymes are unable to function well, resulting in indigestion. 3. Do not drink very chilled liquids. They do not really help cool you down in summers, though they make you cool for some time. Drinking really cold liquids when feeling hot may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is not advisable when trying to cool down. 4. Limit all strenuous activity. 5. Eat light, nutritious and non-fatty meals. 6. Reduce intake of heaty vegetables and fruits, like spinach, radish, hot peppers, onions, garlic, beetroot, pineapple, grapefruit and ripe mangoes (if you cannot resist mangoes, soak them overnight in water). 7. Minimise the intake of dried fruits. Increase the intake of fresh fruit. 8. Use sabza (tulsi seeds) in your drinks -- this has very cooling effect on the body. 9. Include lots of fruits and vegetables in the form of salads and fresh juices, preferably without sugar, in your diet. 10. Drink lemon juice, coconut water and thin buttermilk, to replenish the fluids that are lost in sweat. 11. Avoid sugary foods, especially honey and molasses, and stick to natural sugars available from fruits and veggies. 12. Minimise the intake of hot, spicy foods and extremely salty foods. The body retains salt in the organic form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body. And this is why you need to drink water! 13. Cut the intake of fried foods, like vadas, samosas, chips, bhajias, farsans, etc. Fat has a thermal effect. 14. Maintain good hygiene levels. Since the sultry heat of summer increases with each degree rise in the mercury, by rooting ourselves to nature\'s provision of healthful food choices we can experience the bloom of our health and vitality.  

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    Drink orange juice to boost your haemoglobin levels

    By: Lata Sharma

      Drink orange juice to boost your haemoglobin levels   Orange contains Vitamin B6 which accelerates production of hemoglobin in the system. The juice thereby prevents any cell damage and is beneficial for anyone suffering from anemia. It pumps iron into the blood stream. Additionally, it is a source of calcium, which promotes bone and teeth health. It also helps to lower bad cholesterol levels and protects against inflammation. Tip: Have at least two glasses of fresh orange juice regularly (preferably unstrained), with the pulp. Avoid adding any sugar. This dose of Vitamin C will help do away with iron deficiency in the system. 

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    Eat tomatoes to curb diseases after 40

    By: Lata Sharma

    Eat tomatoes to curb diseases after 40 Once you hit 40, your body starts to change and you are likely to encounter health problems you’ve not had before. Not only will you be more prone to lifestyle diseases but also have a longer recovery time. It is therefore essential to take extra measures to make sure you are hale and hearty.  Eating tomatoes can come in handy to keep several diseases at bay. This is because they are an excellent source of the antioxidant lycopene. Tomatoes protect one against the formation of cancer cells in the body. They also protect the walls of the arteries from thickening. This prevents heart diseases.

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    Eat healthy............Be healthy...........

    By: Lata Sharma

    Eat Healthy..........live healthy............... Send me your query regarding your health and diet...........I will solve your problems... FREE OF COST............

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    Be Smart..... Eat Smart

    By: Lata Sharma

      Ask to me....... I will tell you the food which your body will love................

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    Lose weight after pregnancy...

    By: Lata Sharma

    After pregnancy......................trying to lose weight...........   End your struggle now....................   Consult with idiets to solve your problem.....

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    Lose two kilos by the 9th Navratras

    By: Lata Sharma

        Fasting or feasting?  Amid the entire hullabaloo of going lighter and eating less during the Navaratris, we often go overboard and stuff our lunch packs with all the wrong stuff. The perception that substituting roti (carbohydrate) with endless servings of vrat ka khana, characterized by fried potatoes, sabudana papads, crispies, sweets, fruits etc will help in losing weight is a myth. Explains Delhi-based dietician Aishwarya, \"Navratri food is generally starchy and needs a lot of oil to be cooked, which leads to constipation, since the body is not used to so much of starch. So, the solution lies in changing the way you cook. For instance, potato can be taken as a mash rather than in fried form.\"  Apart from eating wrong stuff, another common crime is \'not eating at all\'. In the greed of knocking down a few kilos, people usually go for just one big meal in the evening, which is an absolute no-no, says dietician Shikha Sharma, adding, \"It is detrimental to metabolism and in the bargain you only get fat, a bloated feeling and constipation.\"  As a solution, \"One should keep having light and watery fruits and vegetables like cucumber, watermelon etc to keep hydrated rather than being on an empty stomach.\"  Here are some cool tips to follow to feel lighter by the end!  - Substitute fried potatoes and chips with grilled potato cutlets, potato mash and aloo chaat. One can add veggies like cucumber, tomato, mint and coriander to add taste and volume.  - Kutu or singhara is the most favoured food of the season. Rather than having it in the form of those oil dripping puris, make vegetable chillas (pancakes) out of the same. This will require far lesser amount of oil.  - Soups can be prepared out of vegetables allowed during the fasts and taken as a small mid meal. Soups are considered to be natural diuretics so they\'ll help you ward off constipation.  - Sitaphal is not only mean to make halwa but can also be tried as soup.  - Vrat rice made in desi ghee tastes yummy but are a big source of calories. Instead, try eating them cold with curd and they can be a oil free treat for the season.  - One can also powder them to make pancakes.  - Avoid sweets.  - Sweet potato can be roasted and eaten as chaat.  - Paneer is another healthier option if taken grilled rather than fried.  - Keep a track of your water intake. Remain hydrated with water in different forms like soups, nariyal pani, butter milk, nimbu pani and fruit shakes.  Follow these simple steps and enjoy the benefits of the nine days of detoxification!  And don\'t forget to get on the weighing scale! 

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    How to Stay Motivated to Lose Weight Even When it Seems Impossible

    By: Lata Sharma

                  Having trouble staying motivated with your weight loss? Motivation levels decrease over time. Here are 15 ways to keep your motivation sky high. Don’t Over Restrict Your Food Choices Lack of food variety and taste bud stimulation is a major motivation killer. Aim to eat a variety of different foods and also include “fun” foods in moderation. Keep the latter to 20% of your calories and you’ll have no issues reaching your goals. Schedule Plenty of Rest Days Nothing can burn you out faster than intense workout sessions 6-7 days a week. If you love it, great! But if you’re starting to loathe your next workout, it might be time to cut back on the workout frequency. Intense workouts 3-4 times a week are just as effective. Write Down Your Motivation Take out a pen and write down your reasons for wanting to lose weight. Write down exactly the way you feel, both good and bad. What are you trying to accomplish and why? When you feel your motivation dwindling, take out that piece of paper and give yourself a reminder. Take Progress Measurements Every one to two weeks weigh yourself, take body fat measurements, measure your body parts with a tape measure, or take progress pictures. When you see yourself in the mirror several times a day it’s hard to notice the little changes. These measurements are great motivators when you question your progress, or lack thereof. Focus on How Far You’ve Come, Not How Far You Have to Go It can be discouraging to realize we still have a long way to go before we hit our goal weight. Six months in the future can seem like a long time and a lot of work. Instead, look back at all that you’ve accomplished so far. If you’ve done it once, you can do it again. Take Advantage of Available Social Support Good social support is one of the best motivators for weight loss. Support can come in many ways. There’s friends, family, online fitness communities like forums and blogs, or fitness classes. There really is power in numbers. Watch Fitness Videos Ever watched a movie and felt inspired? Fitness videos can achieve the same effect. Head over toYouTube.com and do a search for various workout videos. The music and impressive physiques will motivate you every time. Engage in Exercise You Enjoy Doing When you feel like you’re forced to do something you don’t want to do, you’re definitely not going to be doing it for long. Exercise is meant to be enjoyable. If you don’t like what you’re doing – change it! Staying active in any way possible is the key to long term weight loss.   Set a Realistic Weight Loss Time Horizon Set too optimistic a goal at the beginning and you’ll be setting yourself up for failure right from the start. What do you think is going to happen if you think you’re going to lose 8 to 10 kgs the first month and then never reach that goal? Your motivation is going to get squashed. Here’s a fat loss time planning calculator to use to get perspective. Pay Attention to the Way You Feel Have you ever noticed how good you feel after a good workout or after eating a healthy meal? Remember that feeling the next time you’re feeling unmotivated. Focusing on the good feelings can be enough to keep the drive alive. Make a Vision Board I’m a huge fan of vision boards. Get out some sticky notes and write down your goals. Print out motivational pictures from the internet of what you want to accomplish. That might be a 5k or it might be a six pack. Put it all up on a board and put it where you’ll see it every single day. Your visions become a reality. Start a Competition A little friendly competition never hurt anybody, or has it? Regardless, competition adds a little extra spark to keep the fire alive. Don’t make it about who loses the most weight. Try things like eating the most servings of veggies or tracking calories the longest. Keep it healthy. Focus on Intrinsic Motivation There’s intrinsic motivation, which is based on wanting to accomplish things for “inner” reasons. Then there’s extrinsic motivation, which focuses on outside factors. The latter encompasses things like wanting to lose weight because you don’t want to be teased. Intrinsic is the more effective and includes situations like wanting to lose weight because you want to be healthy. Focus on intrinsic. Create Goals Other Than Weight Loss While your goal is to lose weight, getting too caught up on the number on the scale can lead to motivation issues when that number isn’t budging. Weight fluctuates – a lot. It sometimes won’t move for weeks at a time. Keep in mind that each good choice you make is making you healthier on the inside, and you’ll be much more likely to stick with your weight loss program. The longer you keep at it the greater your chance of success.  

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    Wonder Seeds for weight loss

    By: Lata Sharma

      Pumpkin seeds are a good source of protein; a single ounce of pumpkin seeds provides 5 g of protein. Protein can help you manage hunger, which is important when you’re trying to lose weight. The stomach takes longer to process protein than it does to digest carbohydrates or fats, which is why protein-rich foods are satisfying. Sunflower seeds contain a wide range of nutrients.1 oz. serving contains 3.1 g of fiber. Fiber is an essential dietary component, as it benefits your heart and helps keep you full. A serving also has a whopping 5.48 g of protein, another satiating nutrient. Sunflower seeds offer vitamins A, B1, B2, B3, B6 and E. The seeds also pack in a number of minerals, including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc. Flax seeds are also used for weight loss. It is proven to reduce blood sugar levels, and may even help to prevent type 2 diabetes! Healthy blood sugar levels are critical to achieving, and maintaining, a healthy weight. Flaax seeds also have a whole host of other nutrients that make them a true superfood. They are known for their anti-inflammatory and anticancer abilities. So use flaxseed for weight loss–you’ll get lots of additional benefits! Sesame seeds are high in healthy fat, which has health benefits beyond potentially aiding weight loss efforts.unsaturated fats help the body’s immune system function properly; enable cell membranes to maintain their structure; and encourage absorption of essential vitamins, minerals and nutrients. Fatty foods also promote satiation, which means you may consumer fewer net calories and stay full longer when you eat them.  

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    Seven healthy habits for all working women

    By: Lata Sharma

            A must do list for you beautiful working women out there  Move every 30 minutes: If you sit in one place for more than 30 minutess, make peace with a bulging stomach, weak back and pain in the neck. Don’t like that? Move, or atleast stand at the end of every 30 mins. If even that is not possible, assume the cross-legged posture; this will ensure good blood circulation to the legs which sitting in chairs disrupts, leading to all those aches and pains. Sip on water throughout the day: This will prevent headaches, acidity and bloating. It may seem too simple to bother about, but dehydration can cause you a lot of trouble including body odour, stinking breath and flatulence. Hydration can save you from all these too. While we\'re on the subject of hydration, we must reiterate that drinking tea/coffee (including decaf versions) with biscuits, cause dehydration; so does that red wine. Thirsty? Drink water! Workout NOW: Don’t wait for a cousin to get married or until next Monday to commit to exercise. It only takes 150 mins of exercise per week to keep your hormones happy, so just do it! And no, chocolate pastry doesn’t make them happy, it just sends them on a roller coaster ride from feeling thrilled to feeling messed up, in less than a minute. Be a Yogi: Yoga is not about doing 100 Suryanamaskars, nor is it about kapalbhati and pranayama. It\'s about discipline–the discipline to learn the right technique of performing an asana, practicing with patience and not being swayed by the promise of weight loss. Do not diet: Cereal and milk for breakfast, sandwich for lunch and grilled chicken breast for dinner is not ‘dieting’. It\'s being silly and it doesn’t just lead to weight loss but loss of sanity too—when everything you lose seems to pile back creepily over the sides of your hips, under your bra and over your arms. Eat food that you grew up eating and don\'t let the gaps between meals get too long—other than this, there is no shortcut to losing weight. Avoid delegating to machines: Pick up atleast one activity that you have currently delegated to a machine–be it washing clothes or doing the dishes or simply heating up your own food. Climb stairs instead of letting electricity lift your weight for you. Eating right, working out and sleeping on time are things you owe yourself. Fitness makes you efficient and will bring you closer to achieving your potential. This is not a path for the weak. The notion that women should be thin or of a certain weight for a certain height is a regressive idea. Fitness is the opposite of compliance, it is freedom. Freedom from the weighing scale, boredom and dullness. Don\'t you think you deserve to free?  

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    HOW TO MAINTAIN YOUR WEIGHT LOSS?

    By: Lata Sharma

      Want to lose weight? But dreadful about the thought of starting a perfect diet plan? Following a strict diet for few days is not the only solution for this. One should focus more on having long term results rather that getting short term one’s. It is unrealistic to say that everyday has to be the Perfect day as per your diet chart. So one should just maintain the balance between the food you eat and the amount of activity you do. Here are the 5 important tips for sustainability: Watch portion sizes:  Most people wrongly interpret the portion sizes. Ask your dietician to explain you correct portion sizes with the help of commonly used measurings like bowl or spoons instead of grams/kgs. Limit the portions of cereals like Rice, pastas, noodles or Maida products etc. Even avoid eating extra sugar and oil intake. And increase fruits and vegetables portions. Divide your meals :  Instead of having only 3 big meals, space out these calories in 3 big plus 2 small meals. Skipping any meals or too long gap between two meals have negative impact on your metabolism with slowing down the rate. Increase Fruits and Vegetables : Fruits and vegetables are boon for your weight loss. Having as much as portions of fruits and vegetables will give you lots of Fibers, Vitamins and minerals along with antioxidants which boosts up your immunity levels. Fiber from fruits and Vegetables is beneficial in weight loss as well as managing your cholesterol and sugar levels. Another advantage is when you fill up your plate with more of veggies then you tend to eat less yet you feel satisfied. Eat only when you are hungry: Our body has its own mechanism for maintaining weight. Start listening and following your inner cues and stop when your body indicates that you are full. Most of the times we eat post the feeling of fullness and all those calories gets stored in the form of fat which adds up in your weight. Avoid eating due to frustration or for time pass. Exercise regularly:  Exercise should be a very important part of your weight management program. Just as diet helps you in not adding up fat and weight, exercise helps you in burning present stored fat and weight.  It is important to perform Aerobic as well as weight bearing exercises regularly. As aerobic exercise burns out your fat while weight bearing exercises increases your metabolic rate and boosts up your fat loss. 

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    benefits of walking

    By: Lata Sharma

            Benefits of walking regularly Walking is an exercise that people have enjoyed for centuries. It is safe, and the risk of injury or strain is lower than it is with other types of exercise. The cost involved in walking is low, because you just need a pair of comfortable shoes, or you may even walk barefoot. Walking for 40 minutes a day yields numerous benefits, and you can begin to experiencing  these...  

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    Avoid eating out of boredom

    By: Lata Sharma

      Some simple way to avoid eating Out of the boredom For many of us, one of the biggest barriers to weight loss can be controlling our frequent urges to eat. In some cases, even simple boredom can make us feel hungry when in truth our appetite is just fine. Thankfully, this problem can be easily remedied by following a few simple practices when you feel the sudden urge to eat. Next time you feel hungry and suspect the cause is boredom; keep some of these tips in mind: Identify your patterns: Start to pay careful attention as to when you eat and why, and figure out if your hunger occurs during specific instances in which you are bored. From there, decide if there are ways to minimize your boredom during this period of the day. Go for a walk: It doesn’t matter where you are, just try to take a short walk when you feel yourself becoming hungry. You may find that after five minutes of non-strenuous physical activity you no longer feel the need to eat anymore; and your initial boredom may be gone as well. Drink water: In many cases simply getting water can distract us long enough to take our boredom induced appetite away. It is also important to note that sometimes being dehydrated can also make us feel hungry. Chew on gum: Gum is low in calories and can be chewed on for an extended period of time. Simply having something to munch on can in many cases can be enough to control your appetite. Call a someone: Talking to a friend or family member while you are bored gives you something to do, possibly taking your hunger away in the process as well.    

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    No more excuses

    By: Lata Sharma

    I want to write a book. I want to lose weight. I want to make more money. I want to change the world. I want to…. Most of us have a list of “I want to’s” but far fewer of us go any further than that. Why? It’s not because we can\'t, although sometimes we like to tell ourselves that. It’s really because we don\'t want to bad enough. “If it’s important you’ll find a way. If it’s not, you’ll find an excuse.” It’s time to take inventory and decide. Who do you want to become? What do you want to achieve? There’s no better day than today to start turning those “I want to’s” into “to do’s.” It might not be easy and it probably won\'t happen overnight but your life, your mission, whatever it is you were called to do is too important for you to settle. Don\'t keep putting it off. Don\'t keep wishing and dreaming. Start doing. And, when you want to give up… read this again and keep going. Every success comes at a price (time, effort, attention). You just need to be willing to pay it.    

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    No more excuses

    By: Lata Sharma

        I want to write a book. I want to lose weight. I want to make more money. I want to change the world. I want to…. Most of us have a list of “I want to’s” but far fewer of us go any further than that. Why? It’s not because we can\'t, although sometimes we like to tell ourselves that. It’s really because we don\'t want to bad enough. “If it’s important you’ll find a way. If it’s not, you’ll find an excuse.” It’s time to take inventory and decide. Who do you want to become? What do you want to achieve? There’s no better day than today to start turning those “I want to’s” into “to do’s.” It might not be easy and it probably won\'t happen overnight but your life, your mission, whatever it is you were called to do is too important for you to settle. Don\'t keep putting it off. Don\'t keep wishing and dreaming. Start doing. And, when you want to give up… read this again and keep going. Every success comes at a price (time, effort, attention). You just need to be willing to pay it.  

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    Lose Weight - Aim for Excellence, But NOT Perfection

    By: Lata Sharma

      This famous quote, attributed to Voltaire, is a useful reminder when we embark on doing something new. Because no mindset works against us more when we start something new than the perfectionist\'s mindset.  Know a perfectionist? You probably do. We all know somebody who decided to do something new, hard, and noble -- quit smoking, learn how to play an instrument, or eat from a new diet. It is all that person would talk about. She or he talked about it all the time because she was obsessed, and also because she was trying to keep herself true and perfect to adopting this new thing in her life.  What happened then when she made one little mistake? When she lit up a cigarette after being good for 3 and not having one, or when she did not pick up the guitar for 2 days after being good about strumming it daily for two weeks, or when she ate a sandwich after swearing off bread and being good about avoiding it for a week?  This perfectionist, after one such small mistake, she quit her noble cause. Why? Because she put way too much pressure on herself. She created way too high expectations for herself on being able to follow through this new thing perfectly. And thus, she set herself up to fail.  So what then is the best mindset when doing something new, hard, and noble, like adopting new foods into what you eat everyday and letting go of old favorites to lose weight and become healthier?  The answer is the mindset that let\'s you feel okay failing on occasion. In fact, build failure into your diet. Use Pareto\'s principle of 80/20, where you do things right 80% of the time, and 20% of the time you give yourself leeway to do the wrong thing.  If you plan to eat the right foods and not any bad ones for 4 weeks, I encourage you on 1 day to eat all the crap food you like. For 6 days, eat the right food. And if on one of those weeks, you eat the wrong food on 2 days, be okay with it. Just go back to eating right 6 days a week. The wrong mindset tells you to try eating right for all 7 days a week, all 4 weeks a month,. The pressure and expectations to follow through everyday is much too high for our human nature, so you will quit doing the right thing altogether. Try to be perfect, and oddly enough, you will be far from achieving your goal of losing weight and become healthier versus if you tried to perfect most of the time and imperfect on a day or two each week.  So the Healthy Indian knows this well: Aim to be almost perfect, but never perfect, when doing something new, hard and noble like eating better food and not the old crap food you liked so much, in order to achieve success.

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    How To Avoid Weight Gain in Winters

    By: Lata Sharma

      Five winter food rules   Avoid weight gain and stay healthy all season long with these simple and effective tips. What\'s your game plan for when those winter cravings kick in?  best food tips for staying slim over the chilly period.   Choose your white foods carefully It is tempting to reach for comforting \"white\" carbohydrate foods in winter such as cakes, cookies, white pasta, rice and breads. These refined foods promote weight gain as they are digested quickly and cause your blood-sugar and insulin levels to spike. Making the switch to wholesome wholegrain varieties will help you maintain a healthy weight and keep you full for longer, as they are rich in fibre and help keep your blood-sugar levels balanced. Nutritious wholegrain choices include whole oats, quinoa, brown rice, buckwheat, wholegrain pasta and grainy breads. Other \"white\" foods to avoid include cream, butter and cheese – they are heavy on calories and rich in saturated fats. Instead, go for dishes made with antioxidant-rich tomato or vegetable-based sauces.   Drink two litres of water a day We often forget to keep our water intake up during winter, yet it is important to drink plenty of water all year round for good health. Don\'t forget air conditioning and heaters can be very dehydrating. Try to drink at least two litres a day. Herbal teas count too. There are many wonderful health-promoting teas to choose from such as ginger (great for improving circulation), green (a powerful antioxidant and can help promote weight loss), rosehip (rich in vitamin C), peppermint (good for digestion) and chamomile (helps calm your nerves).   Eat protein with every meal One of the best ways to maintain a healthy weight is to eat good-quality, low-fat protein at each meal. Protein foods have a low GI and help to stabilise blood-sugar levels, which in turn will help curb sugar cravings and prevent you snacking on sugary carbohydrate foods. A good guide is to keep protein servings to the size and thickness of your palm. Some healthy protein choices include nuts, seeds, legumes (and legume-based foods such as hummus), eggs, fish, lean meat, chicken, low-fat dairy and soy products. Protein foods also help to create a feeling of fullness, preventing you from overeating.   Fill half your plate with fruit and veg At least half of your diet should be made up of fresh fruit and vegetables (including legumes). Fruit and vegetables are an excellent source of important vitamins and minerals including vitamins A and C, folate, iron and calcium. Purple, red and orange varieties are particularly high in potent health-promoting antioxidants. However, if you are watching your waistline, don\'t overdo higher-GI vegies such as potato, sweet potato and pumpkin. Aim to have about three pieces of fruit a day. Try adding fruit to your porridge, and make stewed fruit to have with muesli or natural yoghurt in the morning.   Start your dinner with soup Have a small bowl of low-calorie soup before your main meal to help manage your weight. Doing this is not only a great way to increase your vegetable intake, it can help reduce the amount of food and calories you consume in a meal. To save time, make a healthy vegetable-based soup at the beginning of the week and freeze portions. Don\'t forget to add immune-boosting ingredients such as garlic, ginger, onion  to help protect yourself from colds and flu.

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    Keeping Your New Year\'s Fitness Resolution

    By: Lata Sharma

    Did you make any 2015 New Years resolutions? Every January we make a list of several different goals we would like to achieve in the upcoming year. Sometimes we meet them, sometimes we don\'t. But we always try.    This year let,s resolve to continue improving our  lifestyle (meaning it will need to last for the rest of  life, not just this year), which will include; eat even more healthy less-processed and organic foods, exercise more regularly, travel, work on becoming a Yogi (one who practices Yoga), learn something new, hike more, run a couple of 5K\'s, drink tons of water, do something kind every day, and laugh more. Sounds like pretty manageable goals, don\'t you think? You can totally be that one person standing at the end of the year (see the little green person above that feels accomplished and proud). work it out with us visit idiets.zest.md      

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    NEW YEAR....... NEW YOU.....

    By: Lata Sharma

    Is one of your goals to eat healthier or lose weight this year?   We all know that diet is a key factor in getting healthy & losing weight.  Right now, idiets is offering several weight-loss friendly options.........

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    5 Reason to give up dieting this year.....

    By: Lata Sharma

    It’s the New Year.  Time to make those resolutions. Another promise to yourself to get healthy.  Another promise to go on that diet. Right? What if I told you that you are better off not dieting?  Would I be your new best friend?  I’m here to share with you today 5 Reasons to Give Up Dieting This Year. The diet industry is a mutli-million dollar industry in this country.  Gym memberships sky rocket this time of year.  Someone is promising that they have the next “miracle” diet that will solve all of your health and weight issues.  But I am here to let you off the hook this year.  Dieting is NOT good for you.  It actually is unhealthy, and I urge you to resolve to give up dieting for your New Year’s resolution.  And here are 5 reasons why: #1 Dieting damages our metabolism:  Having a healthy, nourished metabolism is crucial for every function in your body, including healthy hormonal balance.  It is not uncommon for folks who have dieted for long periods of time to suffer from insomnia, poor digestion, thyroid issues, adrenal fatigue, and hormonal imbalances.  #2 Dieting actually increases weight gain in the long run: Long term deprivation and restriction leads the body to believe it is “starving” and triggers it to hold on for dear life to those extra pounds.  A study in Finland showed that dieting itself, independent of genetics, is significantly associated with accelerated weight gain and increased the risk of becoming overweight. And that feeling of hunger that arises from restrictive dieting is actually your body signaling you that you are deprived of essential nutrients.  No wonder binge eating is common during times of dieting. #3 Counting calories is useless in achieving AND maintaining a healthy weight:  Your body knows what it needs.  When we eat nutrient dense, whole foods with adequate amounts of good quality fats, carbs, and protein the body receives all the essential vitamins, minerals, and nutrients it needs.  You will feel full and satisfied and not have the urge to over eat.  The opposite is true, as well.  With a diet of processed foods lacking in enough fats, carbs, protein, and calories, the body will feel hungry.  Your brain knows that your nutrient requirements have not been met.  Counting calories leads to this restrictive kind of eating and in the long run is NOT a sustainable way of eating.  A calorie is NOT realistic or useful way to measure the value of food. It does not tell you whether the food contains essential vitamins and minerals to nourish the body.  Healthy eating is about quality, not quantity.  Focus on real food that is unprocessed and nutrient dense.  Your body will thank you. #4 Dieting creates an unhealthy relationship with food:  Eating is supposed to be enjoyable.  It involves the sense of taste, smell, and sight.  When we get into a cycle of guilt and punishment around the foods we eat, our relationship with the foods we eat is altered.  Feeling a sense of shame or stress around food can lead to digestive issues and increases in stress hormones that can lead to other health issues.  Imagine if we were OK with eating fats and carbs.  Read more HERE about why saturated fats are actually good for you. And we haven’t even discussed the issue of body image that plagues most women in our culture.  What would it be like if every woman could love her body?  What would it be like if the standard of beauty was not an unrealistic ideal?  Read more HERE about learning to love your body. #5 Dieting only addresses one part of the equation when it comes to vital living:  Dieting makes food the focus of maintaining a healthy weight.  Yes, what you eat has an impact on weight loss.  But what about exercise, stress management, and proper sleep? Being healthy involves a lifestyle change, not the next miracle diet.  Taking a look at all the factors that affect our bodies is key.  Did you know that you will die from lack of sleep before you die from starvation?  How many of us get the recommended 7-9 hours of sleep on a regular basis.  Did you know that stress increases your risk for putting on the pounds?  Increased stress hormones like cortisol are associated with increased appetite, cravings for sugar, and weight gain.  What do you do in your life to manage stress?  And are you moving your body?  Regular, moderate exercise decreases blood pressure, relieves stress, reduces body weight, improves mood, and builds self-confidence.  Need some resources to getting healthy without dieting? Visit- www.idiets.zest.md

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    6 Tips To Fit Exercise Into Busy Schedule

    By: Lata Sharma

          We work hard to lead a good life. Exercising and being physically active is key to living healthy. But being busy makes it tougher for us to stay fit. How is it that we can prevent our lifestyle from taking a toll over our health. Can we not even spare a few minutes a day to get started? Did you know even the most successful people take out time to exercise, Infact that is what helps them be more successful. If they can take out time, so can you! There is a way which is simple and practical and all it takes is some planning & prioritizing. We will tell you how you can do the same and fit exercise into your busy schedule. Here are 6 tips to help you get more active without spending too much time or money. Start Small: The number one reason why people’s resolutions fail is because of unrealistic goals setting. Goal setting is a great way to get motivated. A better strategy is to start small and then work your way up. Start with dedicating 3 minutes of your mornings with simple equipment free cardio exercises at home like: jumping jack, spot jogging, scissor kick  & air bike. This low impact cardio workout is an ideal starting point for beginners. These exercises are great to get started as they promote cardio vascular health while causing minimal stress to the joints. Plan ahead: Being consistent & achieving your goal takes planning. The more you plan, the easier it’ll be to make exercising a true lifestyle change. For eg: end your day with thinking about the 3 exercises you will do first thing in the morning before you take a shower. Then set a target number of repetitions you are going to do per exercise. This kind of simple planning will not only help you stay motivated but help clear your schedule to exercise for atleast 3 minutes every day! You can then extend this planning to longer duration of exercise. Find things that help you stay motivated: Motivation helps the best of us stick to our target goals. Similarly to be more regular with exercise you need to add factors that keep your motivated and make them happen. The motivation can start from rewarding yourself to buying your favorite gadget or clothes to looking at images of super fit people to help stay inspired . Start with setting small miles stones for eg if you exercise 3 minutes for 5 days a week you can treat yourself to the new gadget you have been eyeing. Repeat often so that it becomes a habit: Exercising regularly is difficult not because we are too busy but because we don’t do it often. Therefore what you should focus on is doing it often so that it becomes habit. An effective way to get started is target a 3 mintue workout just before your shower. Repeat this every single day. Doing this everyday at the same time will help you develop a habit over a period of time. Latest search says that repeating an action for 66 days help you breakout from the old habit and acquire a new one. Once you form this habit of exercising regularly it will be easier for you to get more exercise and hence get fitter over time. Get friends & family to join with you: Getting your friends or family to exercise with you helps with accountability and positive reinforcement. Next time try catching up with your friends over a walk instead of a latte! If you cant manage to get your social group together then sign up for one of the apps that workout with you for company to help you be motivated!  Have a Plan B: Just incase on a day when you can’t squeeze in those 3 minutes before the shower you should have alternatives to help you stay on the plan. For eg: go for a walk after all your meals, you can do the same exercises 15 minutes before your dinner or pack in some easy stretches just before bed to help you get a better night’s sleep. Now you know how to get started, so stop making excuses and get more active. Remember that is the only way you can lead a longer & a disease free life  

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    Feeling Always Tired/ The food is the key

    By: Lata Sharma

    Feeling Always Tired? The Food is the Key Because of the rapid pace of life and hard work, many people are under great stress feeling always tired. The most common reaction of most people when they feel tired and have low energy is consumption of coffee, energy drinks or sweets and sweet meals to be able to get a little more energy and fix their mood. But what very few people know is that the consumption of these products in the long run instead to provide energy and better mood it will certainly contribute to weight gain, anxiety and lack of additional energy. What is needed to get in practice when we feel tired and irritable is the use of well balanced diet by consuming more vitamins, minerals and other macro nutrients. Because of the rapid pace of life and hard work, many people are under great stress feeling always tired. The most common reaction of most people when they feel tired and have low energy is consumption of coffee, energy drinks or sweets and sweet meals to be able to get a little more energy and fix their mood. But what very few people know is that the consumption of these products in the long run instead to provide energy and better mood it will certainly contribute to weight gain, anxiety and lack of additional energy. What is needed to get in practice when we feel tired and irritable is the use of well balanced diet by consuming more vitamins, minerals and other macro nutrients. 1. Vitamin C Regular consumption of vitamin C offers a number of health benefits. Vitamin C primarily acts as an antioxidant and reduces inflammation, then it has an important role in the absorption of iron in the body and improves the digestive tract. During exercises, a number of studies suggest that the consumption of larger quantities of vitamin C plays an important role in the reduction of the hormone cortisol, also known as the stress hormone, which is the main reason for the development of many diseases. Vitamin C can be found many different fruits and vegetables such as lemon, orange, kiwi, strawberries, red peppers, tomatoes, peas, cauliflower and broccoli.   2. Vitamin B12 Vitamin B12 is necessary for the production of red blood cells, to maintain proper metabolism of fats and carbohydrates, for proper protein synthesis and maintenance of a healthy nervous system. Meat, eggs, milk with dairy products and fish contain a great amount of this vitamin. Lack of this vitamin may contribute to the occurrence of megaloblastic anemia and paralysis of the nervous system.   3. Vitamin B9 (Folic Acid) Vitamin B9 a.k.a. folic acid is required in the production of red blood cells, the production of DNA and protein synthesis. All these processes are important and necessary for the normal functioning of the body to maintain the proper power level. This vitamin can be found in unprocessed vegetables such as spinach, beans, broccoli, parsley and asparagus. 4. Iron (very important micro-nutrient) Iron is one of the most important and necessary micro nutrients, needed for the production of hemoglobin. When the level of iron in our body is very low, red blood cells can not carry enough oxygen to the cells resulting in an overall fatigue of the body. The following products are easily accessible and rich in iron: red meat, eggs, dark leafy vegetables, almonds, Brazil nuts, pumpkin seeds. 5. Magnesium Magnesium is an important mineral required for tge ATP synthesis (the main molecule for production of energy in the body). Magnesium also helps regulate other essential micro-nutrients such as calcium, zinc, copper, vitamin D and potassium. Furthermore magnesium acts as an antioxidant and has anti-inflammatory properties. Foods rich in magnesium are some of the following products: orange, avocado, kiwi, mango, grapefruit, seeds, nuts, broccoli and legumes. 6. Zinc The zinc is an essential mineral that improves immune system, provides the right balance of hormones in the body, plays an important role in protein synthesis and regulates the level of sugar in the blood. Foods containing zinc and vitamin B are excellent for increasing energy and mood improvement. The following products contain great amounts of zinc: mushrooms, beans, cocoa, dark chocolate, nuts, pumpkin, spinach and seafood.    

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    Three Bean salad

    By: Lata Sharma

    Three bean Salad Recipe Preparation Time: 5 minutes Cooking Time: nil Servings: 3 Ingredients: Kidney beans (rajma): 1/4 cup, boiled White chick peas (Kabuli chana): 1/2 cup, boiled Green Beans: 1/2 cup Spring onions: 2, chopped Tomato: 1, cubed Iceberg lettuce: 1 cup, torn into pieces For Dressing: Tomato ketchup: 1 tsp Olive oil: 3 tbsp Dried oregano: 1 tsp Salt: to taste Freshly ground pepper: to taste Blend all the ingredients together and refrigerate to chill. Method: 1. Combine all the ingredients in a salad bowl and toss well. 2. Chill for at least 2 to 3 hours. 3. Just before serving, toss the dressing in the salad. Nutritive Value ( 1 Serving) :- Calories –     62.2 kcal Protein –      3.49gm Fat -15.3 gm 

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    9 Stress Side Effects That Are Worse Than What You\'re Worrying About

    By: Lata Sharma

      Stress really sucks. It sucks up your energy, sucks up your desire to get to the gym, and even sucks the life out of your libido. And while some stress can help you rise to a challenge when your body goes into fight-or-flight mode, daily stress can mess with your mind and body in serious ways. Check out these freaky symptoms of stress, and follow our pointers for how to mitigate these nasty side effects.   It makes you exhausted Aside from the fact that your anxiety might be keeping you up at night, freaking out triggers your brain to release the hormone cortisol into your bloodstream. This helpful chemical quickens your heartbeat, gives your brain more oxygen, and releases extra energy to help your body deal with that stress. But frequent stress can cause your brain to limit the amount of cortisol it sends into your bloodstream, which can make you feel like you\'re dragging butt all day, every day. The good news is that about three hours a week of working out should keep those hormone levels in check. So what are you waiting for? Get moving!   It messes with your libido It\'s not a secret that when your mind is some place else, it can be hard to get in the mood to get busy. But that\'s not the only way stress impacts what\'s going down (or not) between the sheets. Chronic stress can impact your body\'s production of estrogen, which keeps your reproductive system in working order. When that happens you could feel a dip in your sex drive. Womp womp all around. In times of stress, concentrate on eating a healthy diet and cutting back on processed foods to help ease this symptom.   It upsets your digestion Those knots in your stomach could me more than just an uneasy feeling. Chronic stress can impact the hormones released by your thyroid glands, which regulate your metabolism among other things. If these hormones get off track, it can lead to constipation. When you\'re feeling this symptom, head to the gym, drink lots of fluids, increase your fiber intake, or take a laxative if you need to.   It makes you break out When you\'re really freaking out, the level of sex hormones called androgens in your body spike, causing acne to flare up. You can try using birth control to keep breakouts in check or using topical treatments when they occur. In addition to zits on your face, stress can also show up on other parts of your skin in the form of rashes. That\'s because anxiety wreaks havoc on your immune system, which can makeeczema act up or cause skin infections like staph. Visit the drug store for topical treatments to help with those issues or speak with your doctor if those don\'t help or symptoms get worse.   You can\'t remember anything Traumatic stress, meaning stress that occurs when you feel a threat to your life or a loved one\'s life and feels like intense fear or helplessness, seriously impacts your hippocampus, the area of your brain where your memories are stored. This kind of stress causes the hippocampus to actually shrink, making it tough to remember facts, lists, the entirety of an event, or long gaps of time (from minutes to days). Plus, damage from stress can make it hard to create new memories.   It screws up your manicure If you have a nasty habit of picking or biting your cuticles, it might be how your anxiety is rearing its ugly head. And besides ruining your perfectly manicured tips, picking at your fingers can lead to a nasty infection since you use your hands for pretty much everything. To keep this anxious habit from affecting your nails, make sure you\'re moisturizing frequently and wearing bandages on your fingers to minimize the damage. It makes you gain weight Health conscious people who learned stress-management tactics were more successful at losing weight than dieters who didn\'t. The connection between reducing stress and losing weight could be that it helps cut back on stress-related binge eating.   women who were constantly stressed out metabolized fat and sugar differently than those who weren\'t anxiety-ridden.   You could lose some hair Just as a spike in androgens can cause your skin to break out, it can also cause your hair to shed more than usual, usually three to six months after a super stressful situation. The good news is that this unfortunate side effect should only be temporary, and a balanced diet can help the cells in your hair follicles heal back to normal.   It makes your back ache When you\'re stressing, your heart rate and blood pressure rise and your body pumps out hormones to help with your fight-or-flight response. This combo can cause your muscles to tighten up and amplify the aches you get from sitting at a desk all day. You can combat stress-related back pain by standing up every hour and stretching.

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    5 must-have nutrients for women\'s health

    By: Lata Sharma

      Here are five nutrients that may help protect women from heart disease, as well as lower the risk of other chronic conditions such as osteoporosis, diabetes, breast cancer and high blood pressure, as she ages. As women age, they must stash themselves with five nutrients to stay in top shape As women age, their risk of developing health problems such as heart disease and stroke increases. This hap pens because women have a limited amount of oestrogen once they go through menopause. Once they\'re oestrogen-deficient, they\'re at risk for heart disease. Heart disease, which could include having a heart attack or heart failure, is the leading cause of death among women, and stroke is the third leading cause of death, according to medical science. Therefore, women need to satiate themselves with enough nutrients that\'ll protect their immune system. Here are five nutrients that may help protect women from heart disease, as well as lower the risk of other chronic conditions such as osteoporosis, diabetes, breast cancer and high blood pressure, as she ages. NUTRIENT: VITAMIN D Women who don\'t get enough Vitamin D could develop brittle bones, or even worse, osteoporosis, as the nutrient helps the body absorb calcium, which helps keep aging bones strong. A study published in the New England Journal of Medicine found taking high doses (800 international units) of Vitamin D daily could reduce the risk of hip fractures in older women by 30 per cent. Source: There are three ways of getting Vitamin D: from the skin, from your diet and from vitamin supplements. Unfortunately, as the skin ages, it has less ability to produce Vitamin D in response to sun exposure. But women can boost their Vitamin D intake by increasing their dairy products such as milk, yoghurt, cottage cheese, and hard cheese. NUTRIENT: FOLIC ACID (VITAMIN B9) While folic acid, or folate, is a B-complex vitamin is a vital nutrient for expectant mothers, a daily dose is necessary for older women, as it is also cardio-protective, so it helps build new tissue. Signs of low folic acid levels include anaemia, weight loss, weakness, headaches and high levels of homocysteine in the blood, a risk factor for heart disease. Sources: Women must consume the recommended daily allowance of 400 micrograms of folic acid a day, which can be found in leafy green vegetables, citrus, berries, nuts and olive oil. NUTRIENT: CALCIUM Calcium helps the body make new bone cells, and as women approach menopause, the ability to make new bone cells decreases. Sources: Drinking milk does not provide enough calcium to make up the difference. Besides dairy products, calcium can also be found in tofu, cereals, soy and rice beverages, vegetables such as kale, broccoli and Chinese cabbage, and fish with soft bones such as sardines and salmon. NUTRIENT: OMEGA-3 FATTY ACIDS Eating a higher amount of fish and Omega-3 fatty acids is linked with a lower risk of heart disease among women. Omega-3 fatty acids are a form of polyunsaturated fat. This healthy fat may also help slow down the growth of plaque build-up in the arteries and lowers blood pressure. Research has shown that Omega-3 fatty acids can increase the good cholesterol, and decrease the bad one. Sources: Several studies have found that fish oil supplements reduced triglyceride levels by 20 to 50 per cent. Eat fatty fish like salmon, tilapia or codfish -at least twice a week. Olive oil, which contains monounsaturated fatty acids, has also shown health benefits. NUTRIENT: VITAMIN B12 Low levels of vitamin B12 tend to occur in women as they age. Older adults may not have enough hydrochloric acid in their stomach to absorb the vitamin. Women who don\'t get enough of B12 can experience fatigue, weight loss, poor memory, dementia and depression. According to a study, postmenopausal women who lack nutrients in their diets, including vitamin B12, have an increased risk of becoming anaemic. Sources: The recommended daily amount of B12 is 2.4 micrograms daily for adults, and the vitamin can be found in foods such as fish, meat, poultry, eggs, milk and fortified breakfast cereals.

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    Can food make your child smarter and more intelligent?

    By: Lata Sharma

    These days, kids love to eat junk food such as burgers, pizzas, soft drinks, pastries, etc. Parents too oblige as these are affordable, easily available and tasty too. But did you know your kid’s food choices could affect their intelligence levels? By giving your child unhealthy foods, you are risking not just their physical health but also their brain development. Junk food has excess calories but hardly any nutrition.        Does the food kids eat impact their intelligence? Yes, a child’s eating habits greatly affect his brain development and intelligence. Slow memory, lack of concentration, lethargy, sleepiness – are all a result of a child’s eating habits. As rightly proven, food can make or break an individual. Good nutrition comes from good eating habits. It fuels the brain and keeps it active enough to function optimally throughout the day. Also, the right nutrition promotes optimal growth of brain cells, nerves and tissues in turn enhancing a child’s concentration, memory and intelligence. What foods promote better brain growth? For healthy brain development and nervous system, make sure your kid eats the following foods regularly: Natural sugars like honey, dried fruits, banana, custard apple Nuts like almonds, walnuts, cashews, peanuts Milk and milk products like yoghurt, paneer and cheese Green leafy vegetables like spinach, methi, spring onions Turmeric Seafood Ghee and fresh white butter Which foods affect brain growth adversely? Artificial sweeteners, white sugar and other commercially used sweeteners directly impact the development of brain and nervous system. Overdose of candies, chocolates, desserts, sweets, sugary cereals, aerated beverages, packaged juices, sherbets are shown to cause loss of memory, lethargy, irritability in children. Also read how India’s top junk food joints are ruining your kid’s health. How can one make sure their kids are not eating these foods? The trick to get children to eat healthy is to ‘minimise and not avoid’. Always restrict harmful/junk foods to once a week so that they do not develop a craving for the same. Another way is to substitute packaged foods with equally interesting home-made goodies. Baked potato wedges made at home v/s French fries or home-made jaggery-whole wheat cake v/s store-bought cakes or fresh fruit juice v/s packaged drinks – the options are endless. Here are 4 healthy recipes for kids. What should be included in a kid’s daily diet to ensure the development of their brain is on the right track? Banana + walnut + honey smoothie during exams work wonders for many children. Include almond milk on a daily basis to boost your child’s brain development. Include a mid-meal snack of fruit + nuts. Add green leafy veggies to roti/paratha and use ghee for cooking pulses/rotis/parathas.

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    Surprising benefits of walking a 100 steps after dinner

    By: Lata Sharma

    If watching TV or sitting in front of the computer is your daily routine after eating your dinner, replace it with a healthy habit – walk for 15 minutes. Experts believe that walking at least 100 steps after eating your dinner improves your overall wellbeing. This includes proper digestion, burning calories, better control of blood sugar levels and triglycerides in the body. Here’s how a 15-minute walk after meals can transform your health and prevent various health complications. Aids digestion The process of digestion is initiated soon after a person has consumed his meals. The gastric juices and enzymes responsible for digestion are stimulated in the mean time. However, if a person walks after eating his dinner, the process of gastric emptying of the meal is accelerated leading to better digestion. This is turn, prevents various stomach complications such as acidity or indigestion that people usually complain after having their meals. Boosts metabolism Apart from caloric intake and pattern of eating, leading an active physical life is one of the key reasons to boost metabolism. Hence, people are advised to go for a walk after having their dinner as it stimulates the metabolic process and influences the functioning of other organs in the body. Induces sleep The habit of going to bed after having dinner is definitely not good for health. However, a few minutes of walking in the lawn or in your house can do wonders to your health. It not only improves the blood circulation in the body but also relieves stress. This is the reason, why people walking around 100 steps after dinner enjoy a good night’s sleep. Improves blood circulation A 15-minute walk after eating your dinner not only lowers blood levels of fat (triglycerides and cholesterol) but also enhances blood circulation to various parts of the body. This is mainly due to the fact that walking ensures proper supply of oxygen and nutrients to the heart which in turn causes better blood circulation. Maintains blood sugar levels People suffering from type 2 diabetes are benefitted by regularly walking after having their meals. After eating dinner the blood sugar levels spike up due to breakdown of food components. But when you walk after having dinner, the body is physically active which uses the excess glucose present in the blood thereby controlling sugar levels. Helps in Weight loss Although a 15-minute walk after dinner is a must to lead a healthy life, it plays a key role in weight loss. It is one of the most effective and simple ways to maintain a healthy weight as walking not only burns calories but also improves your overall health.

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    12 superfoods that boost immunity in children

    By: Lata Sharma

          Being a mum makes you anxious about your child’s diet. Is your child having healthy food? Is he getting his quota of proteins? What about the antioxidants and vitamins? Now it’s too much work to sit and select food meticulously. So here is a list of super foods that should surface in your child’s diet one way or the other to meet all the nutritional needs, help in growth and development and of course boost immunity. Eggs: Boiled, poached, scrambled – eggs are very versatile superfoods. ‘Eggs are the source of first class proteins. Even the yolk is a storehouse of vital vitamins and minerals and essential for your child’s consumption. You get a lot of antioxidants from the yolk too,’  Salmon: More reasons to have fish on the plate. Salmon is rich in omega 3 fatty acids which help in brain development, vision and also have a host of other health benefits. Nuts: Include all variants – pistachios, walnuts, raisins, dates, dried figs etc. ‘Offer your child a handful. If your child refuses to munch on them, give them a dried fruit or nuts chicki as a snack,’  Berries:Size doesn’t matter. These small and cute little colourful berries are actually high on nutritional content. ‘Pick them up and add them to your child’s fruit salad platter. Strawberries, blueberries, mulberries – the more the merrier,’  Berries also have other hidden benefit Oysters: Zinc is essential in helping boost immunity, building protein, cell functioning and also DNA repair. Oysters offer you zinc in abundance. Sea food lovers, rejoice.  Coloured fruits: Don’t just restrict your child’s fruit menu to apples, bananas and oranges. ‘Remember deeper and darker the colour of the fruit the better,’ So go ahead and choose from a variety of berries, melons, pomegranate, peaches and more.  Green veggies: Spinach and fenugreek are rich sources of folic acid and zinc and also provide traces of vitamins. Explore the other greens too. Greens are like immunity boasting foods that helps in DNA repair also.  Cruciferous veggies: Don’t forget the cabbage family which includes cauliflower, broccoli, red cabbage. ‘Apart from having anti-cancer properties, they are also known for strengthening the immune system,’  Colourful veggies: It’s important for your child to have the greens and eat them too. But don’t just restrict to greens when it comes to veggies. Be more creative. ‘Add carrots, beetroots, red and yellow pepper, tomatoes, sweet potatoes to your child’s plate. They are rich sources of antioxidants,’  Whole grains: â€˜Instead of offering your child rotis just made of wheat or jowar flour, try a multi-grain preparation,’ . This ensures better fiber and nutrition intake. Yoghurt: If plain curd doesn’t interest your child try the flavoured one. ‘Yoghurt is full of probiotics. The good bacteria fights and stops colonization of bad bacteria in the stomach and helps keep your child off stomach infections and in good health,’  Garlic & onions: Even though they create a little havoc adding to the bad breath in the oral cavity, but garlic and onions can help fight H.pylori bacteria in the stomach. ‘In India an H.pylori infection in the stomach is very common so encourage your child to take them,’ . Ask your baby to rinse the mouth or brush afterwards. This way you also instill good oral habits. 

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    Fruits a kick start of your day

    By: Lata Sharma

    The sweet taste of ripe fruit is just a promise that your brain and muscles will be supplied with the glucose your body needs. Always start your day with fruit or fruit juice. If you don\'t, you willstart your day by waking up your \'junkie-receptors\' - making it extremely difficult to maintain a diet for the entire day that consists of fruit and very little prepared foods. Eating fruit the first thing in the morning will provide your body with energy; Every color found in fruits and vegetables focuses on building the immune system in its own way; it’s essential to select a variety of colors to get a full range of phytochemicals (beneficial plant chemicals) in our daily diet.

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    Control hair loss with these diet tips

    By: Lata Sharma

    Hair loss is not just due to external factors like dandruff, sun exposure and so on. It is also a result of an unhealthy diet. When you deprive your body of essential nutrients, many of which are needed for normal hair growth, you are likely to suffer from hair fall. If nothing’s done about it for a prolonged time, you are likely to near baldness. In order to control this situation, it is best to feed your locks a healthy diet, high on the nutrition scale. Here’s what your hair needs to remain healthy. Vitamin B-Complex: This is required to help the haemoglobin supply oxygen to the scalp and hair follicles. More oxygen promotes hair growth and a healthy mane. The lack of vitamin B-Complex can lead to weak, undernourished and damaged hair. You can either get this from natural sources like chicken, tuna and salmon, or eat vitamin tablets if you have its deficiency . Zinc: Our scalp contains oil glands which need to function adequately to produce enough oil, the lack of which can lead to a dry scalp, dandruff and eventually hair loss. Eat foods like nuts, whole grains, lentils, meat and seafood to provide enough amounts of zinc to your hair. Copper: Haemoglobin is needed by our body to supply enough oxygen and blood to various organs including our hair. Copper helps in the formation of more haemoglobin. Lack of it can result in weak, brittle hair which will lead to hair loss. Good sources of copper include sesame seeds, soya, cashew nuts, meat, and seafood. Iron: Iron is very essential for men and especially women as they lose out blood and iron during their menstrual cycle. Even pregnant and lactating women need a high dose of iron as it helps produce haemoglobin. The lack of iron can weaken your hair right from the roots which will cause them to break very soon. Losing more than a 100 strands a day is a sign of hair loss. In order to avoid its deficiency, eat spinach, soybeans, dal, red kidney beans, chicken, meat, eggs and fish. Iron from animal sources is more easily absorbed into our system.  Vitamin C: Collagen production is very important to hold the hair tissues together in place and vitamin C helps do the needful. A lack of this can lead to frequent split ends, hair fall and brittle hair. Include fruits like oranges, lemons, berries, sweet lime, watermelon and tomatoes in your diet. If you are a smoker, you need more amounts of vitamin C so cut down on smoking and eat more fruits. Protein: A very important nutrient which acts as the building block of every tissue in our body including the hair and scalp, protein is highly essential for us. It helps in the production of new hair to replace the ones lost. A lack of protein can lead to thinning of hair, dry and brittle hair as well as eventual hair loss. Get your protein intake from foods like beans, nuts, grains, milk, cheese, fish, eggs, chicken. Eating right can help control hair fall to a large extent as your diet makes your mane stronger from within. Instead of relying on just shampoos and serums, make sure you are getting an adequate dose of these nutrients from the food you eat.

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    Encourage kids to Eat Healthy

    By: Lata Sharma

              When was the last time your child sat down at the dinner table and said, “Gee, thanks for this delicious plate of healthy food! Can I have seconds?” We can’t promise these tips will convert your picky eater into a fruit and vegetable fan, but they should make good food choices more attractive for everyone. Get them involved If you involve kids in planning meals, going grocery shopping, and preparing food, they will become interested in the process and more likely to eat. Even toddlers too young to make grocery lists can help you make choices (pears or nectarines? cheddar or swiss?) along the way. Simple, no-cook recipes like frozen yogurt sandwiches or fruitsmoothies are an excellent way to get young chefs interested in healthy cooking and eating. Go to the source Teach kids where their food comes from. Rather than limiting yourself to the weekly supermarket run, take your family to a local farmer’s market (or to the farm itself) and meet the people who grow the food. Visiting a dairy farm can teach children where their milk comes from (and why we should care about what goes in it). Planting tomatoes and melons in the garden may tempt a child to try the fruits of her labor. Make healthy snacks available If you stock the kitchen exclusively with healthy treats, children will eat them. As your children grow, stock good snacks in cabinets and shelves that they can reach without your help. Some kids eat more when they’re in the car than when they’re at the table simply because active play isn’t a viable alternative when you’re strapped in. Make sure you’re prepared with nutritious snacks whether you’re driving the carpool or going to soccer practice. Good choices include sliced apples, carrot sticks, whole grain crackers, light popcorn, raisins and water bottles. Give them freedom of choice Like the rest of us, kids want to have it their way. But no parent wants to be a short order cook, making four different meals for four different family members. Instead try the fixings bar approach. Kids like choices at snack time too, so consider packing an insulated lunch bag full of good snacks so they can make their own smart choices (and you can avoid hearing “I don’t want THAT!”). Drink to that Remember that your child doesn’t have to just eat five servings of fruits and vegetables a day he can also drink them. Smoothies and mixed fruit drinks likewatermelon slush and mango lassi can be a fun way to introduce new fruits. Be a role model A recent study found that young children’s food tastes are significantly related to foods that their mothers liked and disliked. Letting your child see you order a fresh salad rather a burger and fries at the drive-through may encourage her to do the same. Don’t give up Studies show that most children need multiple exposures (between 5 and 10) to try new foods. This isn’t to say that showing your child the same papaya or avocado five nights in a row will win her over, but rather to suggest that you shouldn’t give up the first time she rejects something. Teach healthy eating habits early Use meal and snack times as teachable moments to help even the youngest children make wise food choices. You’ll find some great tips and strategies for helping babies and toddlers develop healthy eating habits .

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    Instant Oats Uthappam – healthy low calorie and high fibre recipe

    By: Lata Sharma

    Oats as everyone knows is very healthy. It has a good amount of dietary fibre and is also low on calories hence making a good option for both breakfast and dinners. It is a quick option for dinners too where you need not ferment anything, you can simply prepare instant batters and mix in some curd for easy yet healthy dinners. This recipe of uttappams using oats is a very tasty one and the use of lots of vegetables in it makes it more healthier. This goes well with any chutney or sambar and also besan or bombay chutney. Oats can be made for idly, dosa, curries like my oats cabbage kofta curry and oats-stuffed mirchicurry. You can also make patties out of it like I have shown in oats patties for burgers. Makes: 8-10 Preparation time: 30 mins Cooking time: 15 mins Ingredients Rolled oats/quick-cooking oats – 1 cup (blended to a fine powder) Cracked wheat rava/broken wheat/godhuma rava/daliya – ½ cup Semolina/sooji/upma ravva – ¼ cup (you may skip the broken wheat and use ¾ cups suji too) Yogurt/curd/buttermilk – ¼ cup Salt – to taste Oil – 1 tbsp Carrot (grated), capsicum (finely chopped), onion (finely chopped), tomato(finely chopped) – ½ cup combined. Coriander leaves – 2 tbsp (very finely chopped) Green chili – 1 (very finely chopped) Cumin seeds – 1 tsp Cumin/jeera powder – 1 tsp, optional Procedure: In a large mixing bowl, mix together the oats, cracked wheat rava, suji, curd, vegetables, coriander, chili, cumin seeds and powder, ½ cup water and give a good mix till there are no lumps. Then add water accordingly to make uttappam batter consistency and also add salt. Mix well and let it rest for atleast 30 minutes. After 30 minutes, the batter would have thickened a bit (as the broken wheat absorbs moisture), so you may have to add another ¼ cup water if needed. Then heat a tawa/flat pan and add a tsp oil. Pour a ladle of batter and roast it on both sides. Serve the uttappams hot with any chutney or sambar. Note: The broken wheat is a healthy alternative to reduce the amount of suji. The recipe works well for unflavored and flavored oats too. make with savours or quacker oats. Make sure you make the uttappams slightly thick rather than a dosa type. You can skip the suji altogether and increase the broken wheat quantity too.  

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    Top 10 exam-friendly healthy food options

    By: Lata Sharma

    Your kids must be either busy preparing for exams or in the midst of it by now. As a parent, you are constantly wondering how you can keep them healthy during this phase as they don\'t seem to care much about eating. Here are the top healthy food options for them. Banana: An excellent exam-day snack, it stimulates the release of various neurochemicals, which boost the brain. Apart from this, the nutrients present in this fruit will make your child more alert and improve concentration level. Dried fruits: Is your child at tuitions all day? Well, pack a handful of dried fruits like prunes, raisins, apricots, dry figs and dates to munch on during breaks. As these are packed with natural sugars. Dry fruits act as a great on-the-go snack for exams. Lemon juice (Nimbu paani): Add a pinch of rock salt and some sugar to a glass of nimbu paani and give this drink to your child while they are studying. This will not only activate the brain but also make them feel revived and energized. Vegetable sandwich: If your child craves a mid-day or mid-evening snack, grab some fresh veggies and make a sandwich. Apart from being a wholesome meal, this will not only satiate hunger but will also act as a fuel, helping your child carry on with the study session. Coconut water: Give your child a glass of fresh coconut water during exam time to fulfil their dose of nutrients to stay active. Due to its high potassium and mineral content, this drink replenishes mineral levels and keeps your child refreshed over a long period of time. Also, coconut flesh or malai is a great food for the brain. Nuts: If your child feels hungry while studying, give them a handful of nuts (pistachios, almonds, cashew nuts and walnuts) to munch on. As they are rich in Vitamin E, zinc and omega-3 fatty acids, nuts literally feed the brain and boost its power, thereby improving the brain\'s functioning. Smoothies: With temperatures soaring high, a glass full of nuts and fruits with yoghurt, smoothie,will help your child relax and stay focussed while studying. Yoghurt not only calms the nerves and activates the brain but also provides loads of energy. Peanuts: Another healthy yet amazing brain-boosting snack for your child is peanuts. Being rich in vitamin B3, niacin, eating peanuts in-between your studies boost memory. Additionally, a flavonoid called reservatol can help in improving blood flow to the brain by 30%, boosting concentration. Fruits: Kids can consume fruits before their exams as they have low GI or glycemic index. This is because, they not only shoot up the blood sugar levels very quickly but also prevent sluggishness in children, which is common during exam time. So, pack a box of cut fruits for your child to activate the brain during exams. Seed mixture: Munching on a mixture of seeds such as sesame seeds, pumpkin seeds, flax seeds and sunflower seeds will provide your child healthy fats and proteins, which in turn keeps the brain active and improves brain function.  

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    Navratri Special Recipe: salad

    By: Lata Sharma

           Today\'s recipe. One quick tip is to pressure cook the channa dal with very little water and for only 2 whistles. Even better, not to pressure cook, but to par boil them till cooked but not mushy in a large pan with salted boiling water. In fact, unlike otherSundals , this does not require any soaking time at all. Sundal made for naivedyam (offering to God) is sans Onion and garlic. But if you are prefer, do add it while making it at home. Prep time : 10 mins. Cooking time : 20 mins. Serves : 2 Ingredients:    Channa Dal - 100 gms Salt - to taste Turmeric powder - a dash Asafoetida - a generous pinch Grated coconut (fresh) - 2 TBSP Curry leaves + fresh coriander Tempering: Mustard seeds, urad Dal, Green chillies (2), Grated Ginger (1 tsp) Method: 1) Wash and pressure cook Channa Dal (Bengal gram) in as little water as possible for 2 whistles only with a pinch of turmeric. Else, boil them till al dente in a large pan with a pinch of salt too. Drain thoroughly. 2) In a skillet, heat oil. Splutter mustard and other tempering ingredients. Saute till ginger is slightly fried. Add the boiled Channa Dal, grated coconut, asafoetida and coriander-curry leaves and give it a quick stir. 3) Take care not to turn it very mushy !          

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    Lose 2 kilos by the 9th Navratra!

    By: Lata Sharma

    Simple alterations in your eating habits which will help you weigh lighter on the scale on the ninth day of fasting. Wasn\'t this on your mind before you pledged to go fasting?  Fasting or feasting?  Amid the entire hullabaloo of going lighter and eating less during the Navaratris, we often go overboard and stuff our lunch packs with all the wrong stuff. The perception that substituting roti (carbohydrate) with endless servings of vrat ka khana, characterized by fried potatoes, sabudana papads, crispies, sweets, fruits etc will help in losing weight is a myth. \"Navratri food is generally starchy and needs a lot of oil to be cooked, which leads to constipation, since the body is not used to so much of starch. So, the solution lies in changing the way you cook. For instance, potato can be taken as a mash rather than in fried form.\"  No food, no weight!  Apart from eating wrong stuff, another common crime is \'not eating at all\'. In the greed of knocking down a few kilos, people usually go for just one big meal in the evening, which is an absolute no-no, says dietician Shikha Sharma, adding, \"It is detrimental to metabolism and in the bargain you only get fat, a bloated feeling and constipation.\"  As a solution, \"One should keep having light and watery fruits and vegetables like cucumber, watermelon etc to keep hydrated rather than being on an empty stomach.\"  Here are some cool tips to follow to feel lighter by the end!  - Substitute fried potatoes and chips with grilled potato cutlets, potato mash and aloo chaat. One can add veggies like cucumber, tomato, mint and coriander to add taste and volume.  - Kutu or singhara is the most favoured food of the season. Rather than having it in the form of those oil dripping puris, make vegetable chillas (pancakes) out of the same. This will require far lesser amount of oil.  - Soups can be prepared out of vegetables allowed during the fasts and taken as a small mid meal. Soups are considered to be natural diuretics so they\'ll help you ward off constipation.  - Sitaphal is not only mean to make halwa but can also be tried as soup.  - Vrat rice made in desi ghee tastes yummy but are a big source of calories. Instead, try eating them cold with curd and they can be a oil free treat for the season.  - One can also powder them to make pancakes.  - Avoid sweets.  - Sweet potato can be roasted and eaten as chaat.  - Paneer is another healthier option if taken grilled rather than fried.  - Keep a track of your water intake. Remain hydrated with water in different forms like soups, nariyal pani, butter milk, nimbu pani and fruit shakes.  Follow these simple steps and enjoy the benefits of the nine days of detoxification!  And don\'t forget to get on the weighing scale!   

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    Perfect Weight loss drink — chilled jaljeera recipe

    By: Lata Sharma

    With the onset of summer, it is advisable to keep yourself hydrated to save yourself from the health risks of dehydration. While water quenches thirst, this refreshing low-cal drink can be perfect for summers. Jaljeera is also helpful in digestion. Here are 9 tips to prevent dehydration during summer. Ingredients: 1 tbsp cumin seeds (roasted and powdered) ½ tbsp mint leaves paste ½ tbsp coriander leaves paste 1 tsp dry amchurpowder ½ tsp black salt ½ tsp sugar Juice of ½ lemon 1 glass cold water Salt to taste Method: Mix all the above ingredients. Add cold water and stir. Add coriander and mint leaves for garnishing. Serve chilled with ice.  

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    10 Healthy Drinks for Weightloss

    By: Lata Sharma

      The smouldering summer heat can leave you feeling fatigued, lethargic, dehydrated and thirsty. Quench your thirst in a healthy and tasty way by having these 10 summer drinks.  Aam Panna Aam panna is a very popular drink more so because mangoes are in season only a few months of the year. This refreshing drink is made using raw mangoes which are a rich source of vitamin C and also contain antioxidants which prevent us from several diseases. In addition to this, the drink has a cooling effect on the body and prevents one from a heat stroke and dehydration. This makes it quite healthy and tasty too. The spAam panna is a very popular drink more so because mangoes are in season only a few months of the year. This refreshing drink is made using raw mangoes which are a rich source of vitamin C and also contain antioxidants which prevent us from several diseases. In addition to this, the drink has a cooling effect on the body and prevents one from a heat stroke and dehydration. This makes it quite healthy and tasty too. The spices added further enhance the flavour. Aam panna is best enjoyed which it is chilled. Here’s a recipe to of aam panna.  Buttermilk or chhaas Chhaas or buttermilk is another digestive and soothing drink for the summer months. Usually had after meals, it is made using curd, water and spices like pepper, salt, ginger, jeera, etc. The reason it is extremely good for summers is because it fights dehydration. It also helps soothe your stomach after eating anything too spicy.  Barley water Barley is rich in fibre and other nutrients which makes it healthy for our body. It also has zinc, copper, phosphorous and selenium in it which help protect our body against various diseases including cancer. All you need to do is boil some barley seeds in water and then keep taking sips of this drink throughout the day. it helps keep the body cool, prevents constipation and gall stones. Lemonade or nimbu paani Perhaps the cheapest summer drink but lemonade is surely very effective in beating the summer heat. Apart from being a ric  rich source of vitamin C, lemon also has vitamin B, riboflavin and minerals like calcium, phosphorus, magnesium. Just take some chilled water and squeeze a lemon in it and you have your lemonade. Many people even add sugar or salt to enhance the taste of this drink but keeping it simple will also do your body good. Watermelon juice This juicy fruit in itself is a summer treat but the juice is not bad either. If you do not like getting seeds in your mouth, you should consider making watermelon juice. It has a host of health benefits. Watermelon helps you lose weight as is 90% water and a 100g will only give you 30 calories. It also relives post-workout muscle soreness and is good for your kidney, eyes and heart. Add some mint leaves and rock salt to lessen the sweet taste if you want. Mango milkshake/lassi Mango isn’t called the king of fruits without a reason. It has several health benefits such as increasing one’s immunity, controlling blood pressure, preventing anemia and many more. When mixed with milk or curd, you can make it even more nutritious. Both make for a yummy summer drink and are quite popular amongst kids. These ingredients are good sources of protein and can be had as a post-workout drink. Jaljeera An appetising summer drink, jaljeera is quite popular in north India. It is has a sweet and spicy taste to it which makes it so palatable. It is a concoction of cumin seeds, tamarind, black pepper, mint and water. Many people even add boondi (tiny fried balls) to it. These days, you can buy packaged jaljeera powder from the market and simply mix it with chilled water to make this drink. Sugarcane juice Prevent a heatstroke by drinking sugarcane juice in the summer. It packs a punch of instant energy and also helps fight common infections. Apart from this, sugarcane juice is rich in potassium, glucose, antioxidants, calcium and magnesium. It is also good for instant hydration. Make sure the water and ice added to it is hygienic and you have a wonderful summer drink.  Coconut water Want to refuel for body? Have some coconut water. Extremely cooling and pure, coconut water is something which can be found on the streets of India. It has so many nutrients such as amino acids, B vitamins, zero cholesterol and it also a diuretic. Coconut water helps you recover from diarrhea, adds a glow in your skin and also reduces one’s risk of a kidney stone. The good thing is, you can directly drink it from the coconut fruit.  Water While all these drinks are good, don’t underestimate the power of water. It is highly essential in the summer as you lose so much of it due to the heat, sweat, etc and loss of water can lead to severe dehydration. Make sure you drink ample amounts to keep your body, skin and mind healthy. it gets rid of toxins from our body, maintains body temperature, helps in digestion and other essential body functions.           

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    How Sleep can affect weight loss

    By: Lata Sharma

    Could lack of sleep be causing you to gain weight? Think about it: If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family -- no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep. It’s a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health Sleep debt is like credit card debt.. “If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.”   Well, this is upsetting: Forty percent of Indians get just six hours of sleep or fewer per night. And groggy mornings and a cranky attitude aren\'t the only side effects of insufficient shut-eye, either—missing out on sleep can also lead to weight gain. In fact, an analysis by researchers found that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight! If you\'re trying to slim down or shape up, hitting the sack is just as important as sweating at the gym. These six reasons are your best excuses to hit the snooze button and get more sleep. It Stops Late-Night Snacking The longer you’re awake, the more likely you are to consume calories you don’t need, which can cause you to gain up to kgs a week. The researchers in the study believe that sleep restriction can lead to an increase in the hormone ghrelin, which stimulates the appetite. It Helps You Burn More Calories Not only do you have more energy to take on the day after a good night’s sleep, but your body also torches calories, even when you’re not working out. A study from the American Journal of Clinical Nutrition found that normal sleepers\' resting energy expenditure—the amount of calories burned when you’re not moving—was five percent higher than their tired counterparts. They also burned 20 percent more calories after a meal versus sleep-deprived people. It Boosts Fat Loss Even if you eat the exact same diet as your friend, if you’re not getting the sleep your body needs, you won’t drop as much fat as them. It Helps You Shop for Healthier Food Never go grocery shopping when you’re hungry—or exhausted. In a study published in the journal Obesity, sleep-deprived men bought nearly 1,300 calories in food more than well-rested men. And this was independent of hunger because all the participants (sleep-deprived or not) had been fed a standardized breakfast before the test. It Encourages Portion Control In a Swedish study, well-rested and sleep-deprived participants were asked to complete a computerized \"ideal portion size\" task where they could manipulate their serving size on a screen. Their findings: Sleep-starved people added 35 additional calories in snacks to their digital “plate” compared to well-rested participants. It Keeps Your Brain Focused Your brain functions differently without sleep. Researchers at Harvard Medical School performed brain scans on people who reported high daytime sleepiness and measured their brain activity in response to high-calorie foods. The scans revealed reduced activation in the ventromedial prefrontal cortex—an area of the brain involved with inhibition and behavior control. Translation: Lowered inhibitions indicate a tendency to overeat when you\'re tired.    

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    7 ways to boost your will power

    By: Lata Sharma

        You can lose weight if you set your mind to it! Are you ready to take action to achieve the body of your dreams? The biggest barrier you face is actually your self-discipline and willpower.     You may have fallen into a vicious cycle. The cycle starts with eating a poor diet full of fats, carbs, and processed foods. These are the kinds of foods that make you feel tired and lethargic all the time. Then, because your body lacks proper energy, you don’t feel much like exercising. What’s the end result? You end up with a huge loss of willpower and you feel miserable and hopeless. But there is hope! You can make the change! If you truly want to lose weight, you first have to build the willpower to make it happen. Here’s a list of things to consider when boosting your willpower: 1. Don’t Wait For Something Bad To Happen. Your willpower is within you and you don’t want something bad to happen in order to find it. We’ve all heard the stories about someone suffering a severe trauma, like a heart attack, and how that life event leads to a permanent change in their habits. You don’t need this to happen to you in order to get motivated! 2. Watch Your Portion Size. This is one tip that can allow you to start small. It’s hard to muster up the willpower if you’re trying to go from one extreme to another. Decide that you’re going to have the same meal tonight that you would normally eat - but give yourself a smaller portion size. The trick is to use smaller plates so the plate visually appears full. 3. Give Yourself A Cheat Day. It’ll be an easier transition for you if you allow yourself some fun once in awhile. Tell yourself that next Saturday you can enjoy that pizza for dinner or that chocolate cake for dessert. You’ll be less likely to give up knowing that you can eat some pizza next Saturday instead of “never.” Your “cheat” day doesn’t mean “over-eat” day. Savor the flavors of your food, even if it means having a smaller piece than you’re used to. Once you’ve finished your piece, your willpower should kick in and say “no more!” 4. Take Photographs. You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph. Keep a picture with you and look at it when you feel like giving up. Update your photo often and compare them as you start to lose weight. 5. Make A Food List. Write down all the foods you enjoy eating, then evaluate whether or not these items are healthy. Chances are there are at least some healthy foods that you actually enjoy eating - such as fruits and vegetables. Make sure you start buying these foods for your home. 6. Exercise In Moderation. Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30 minute walk, three times a week.   7. Set Small Goals No matter how you choose to approach your weight loss, it’s important to take small steps and remain in good spirits. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week. By focusing on the smaller, more attainable goal, you’ll actually see results far more quickly.   In the end, remember to reward yourself for a job well done. After all, you deserve it! Once you have mustered the willpower to succeed at weight loss, you can succeed at anything in your life!    

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    Health Benefits of The Watermelon Seeds

    By: Lata Sharma

        Most people are not familiar with the benefits of the watermelon seeds. Practically, their properties are almost not used since many people throw the seeds away. The ones who consume the seeds not knowingly improve their digestion and the clean the digestive tract by discarding the intact. The seeds themselves are rich in iron, manganese, polyunsaturated and mono saturated healthy fats, antioxidants, calcium, magnesium and vitamins A, B and C. One of the antioxidants they contain is the citrulline which helps to widen blood vessels, helps with angina pectoris and high blood pressure as well as with arteriosclerosis. They also contain diet fibers needed by the digestive tract in order to function normally and help in case of intestinal parasites. Additionally, the fibers are essential for the treatment of guided diseases, inflammation in the body and treating jaundice. However, in order to use the healing properties of the seeds you need to crush, boil or bake them and get to the precious content.   The seeds can be consumed as a snack or in the form of tea. Using them in whichever form you choose to, you will improve your memory and concentration, give luster and tightness to your skin and enhance the function of the heart and the muscles. Additionally, the watermelon seeds are considered to be effective in boosting potency and libido of men as well as for treating diabetes type 2.   Protein Watermelon seeds are very high in protein, with 1 cup of dried seeds containing 30.6g, which is 61 percent of the daily recommended value. The protein in watermelon seeds consists of several amino acids, one of which is arginine. While the body produces some arginine, MedlinePlus states that some health conditions may benefit from additional arginine. Some of the health benefits of arginine include regulating blood pressure and treating coronary heart disease. Several other amino acids make up the protein in watermelon seeds, including tryptophan, glutamic acid, and lysine.   B Vitamins Watermelon seeds are also loaded with several of the B vitamins. The American Cancer Society reports that B vitamins are necessary for converting food into energy and other important bodily functions. The most prevalent B vitamin in watermelon seeds is niacin, with 1 cup of dried watermelon seeds containing 3.8mg, which is 19 percent of the daily value. Niacin is important for maintaining the nervous system, digestive system and skin health. Other B vitamins in watermelon seeds include folate, thiamin, riboflavin, vitamin B6 and pantothenic acid.  

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    Get most out of your Healthy Meals

    By: Lata Sharma

      Never Smoke After/During Meals: Never Smoke after meals it leads to poor absorption of the nutrients. Don’t Eat Fruits: Don’t eat fruits/vegetables after meals. If you eat, They stuck in the stomach along with the meals contents, and cannot reach the intestines. Give an at least 1 hour gap to eat fruits after meals. Eating vegetables/fruits with empty stomach in the early morning is the Best time. Eating Fruits in the early morning gives you the needed nutrients and helps you to start the day actively! Don’t Drink Tea: Don’t Drink Tea immediately it  leads to digestion problems. You must give an hour gap after the meals. Don’t Bath:  If you bath after meals, the Blood circulation will increase especially in the hands, legs and body and simultaneously, decreases in the stomach. It leads to digestion problems Don’t Do Exercises/Walking/Works: Walking after meals is really a dangerous attitude. It results to acid reflux and indigestion. Walking after 30-60 minutes of time is really good for you. Don’t Sleep:  If you sleep immediately after the meals, the food contents we eat will not digest properly . Don’t Loosen your Belt    

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    What to eat in Monsoon

    By: Lata Sharma

          What to eat in Monsoon With the rains just around the corner, one needs to eat healthy food so as to avoid falling sick in monsoons. It is important to have a perfectly healthy body and for that, one needs to keep a check on what to eat and what not to eat. Well, here\'s a quick guide on what one should eat and what should be avoided in monsoon - Skip eating outside Try to avoid eating from outside as much as possible. Street foods like pani puri, bhel puri, sandwiches and pakoras. Consume Seasonal fruits and  veggies They have a good amount of nutrients that will keep you fit during this season. Do not have watermelon or mangoes during this season. Consumption of bitter vegetables like karela is good. Wash all vegetables and fruits properly Eat steamed salads instead of raw vegetables as they contain active bacteria and virus that cause bacterial and viral infections. Stay hydrated It is extremely important to drink lots of water during the monsoons, so that your system is clean. You can alternate tea and coffee with herbal drinks like jasmine tea, chamomile tea or green tea. It keeps you healthy and fight against infections. Avoid drinking too much coffee as it dehydrates your body. Use ginger,kali mirch,garlic,turmeric more in your food. Eating watery foods like lassi, watermelon, rice, muskmelon,tamarinds creates bloating.So, better opt for foods which are drying in nature like corn, gram flour, chick pea etc. Foods such as brown rice, oats, and barley are the best foods one could have in this monsoon. Opt for yogurt, curd and almonds in your diet instead of milk. Shower immediately after getting wet to protect against infections. Avoid too much of fish and meat this season and heavy curries and non- vegetarians should go for light meat preparations like stew and soups. Keep your house clean and pest-free Exercise regularly Drink Boiled Water Following these guidelines helps you to stay safe and healthy during monsoons. Always binge on nutritional food. Have a safe and healthy monsoon.

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    Why childhood obesity is on the rise

    By: Lata Sharma

                    When we think of obesity or being fat, we rarely think of children in that category thinking fat is cute. But what we fail to realise is that fat can be very dangerous for your child.  What is childhood obesity? Obesity is defined as a 20% excess of calculated ideal weight for age, sex and height of a child. A child is said to be obese when there is an excess of accumulated fat in the subcutaneous tissue (below the skin) and other areas of the body.   Situation in India Studies show that in India, nearly 15 to 20% of children are overweight and 30% are in the risk of falling in this category. It is these statistics that ring major alarm bells. In India, many studies have shown that the prevalence of overweight among adolescents varies between 10% and 30%. Another important concern is that as high as 60 to 70% may continue to be overweight or obese in adulthood. So how can parents handle this situation ·         Discipline your child and enforce some restrictions regarding their diet. ·         Give them tasty and fresh home-made foods than outside, readymade food. ·         Keep a balance in time spent on studies and playing. ·         Encourage physical activities as a family like going for swimming, badminton, etc together. ·         Let them take part in sports too and not only be focussed on academics. ·         Avoid feeding them with excess butter, ghee and other fatty foods hoping that their child will become healthy.He/she should not consume more             than 3-4 tsp oil per day. ·         Give them salads before lunch and dinner. ·         Include healthy mid-meal snack options like sprouts, eggs, sandwiches.  

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    Ways to boost up your weight loss progress

    By: Lata Sharma

              After a great start , do you find yourself stuck up the scale? You are wondering why you have stopped loosing weight, given you have been following the same diet and exercise regimen daily. Hitting a plateau is a common for anyone on a weight loss plan. Here’s five ways to help you overcome it: You are eating too much or too little       Eating the correct amount of calories is very important. you need to re evaluate portion sizes to ensure you are not eating more than you should by         measuring your food again. If you have cut calories drastically you may not be getting the minimum calories your body requires. your metabolism           will slowdown to conserve energy and you will loose less weight.   You are not getting enough protein       Protein keeps the metabolism high, helps burn fat and leaves you feel fuller.It helps you lose fat without losing muscle.   Your body has adapted to your workout      If  you do the same exercise daily , your body adjusts and burn fewer calories. To beat that, change your routine atleast every six weeks and change      it completely once every three months.   You may be gaining muscles    If the weighing scale isnot moving but your clothes feel looser, your fat is getting replaced with muscle.   You are not getting enough sleep     Research says that missing just 30 minutes of sleep can disrupt your metabolism and lead to weight gain.  

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