Dt. Madhulika gandhi

Nutritionist in Salt Lake City, Kolkata, Kolkata, India

http://madhulika.zest.md

About Me

I believe taking care of your body is very important as it is the only place you have to live in . Staying  healthy and fit, will automatically make you a more confident, happy and independent person. It will shape you and your life. Eat well be well eat better feel better. I graduated in finance  from st. xaviers college kolkata, and then became a Chartered Accountant from The Institute of chartered accountants of india . But my consciousness about health and fitness was so much that out of passion and interest  i took up a course on dietetics in VLCC Institute there after. I enjoyed the course so much because it taught me good food, good health and good nutrition is the key to our overall wellbeing. I stood first in all my semesters, it was so interesting  that I professionally took it forward and specialised in weight management .

 

My Blogs

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    GROW YOUR OWN SPROUTS

    By: Madhulika gandhi

    Sprouts are very nutritious, as they contain all the elements that a plant needs for life and growth.  The simple process of sprouting brings out many enzymes in germinated seeds, legumes, and grains, making them easier to digest.  It also increases the amounts and bioavailability of protein, vitamins and minerals, transforming them into nutrition powerhouses.  Overall, sprouts provide excellent quality nutrients and, by weight, are the rich sources of an array of vitamins, minerals and anti-oxidants. Sprouting grains increases many of the key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in milled grains, such as lysine. Sprouts is a simple, easy to make and a very cost friendly super food, it can be eaten anytime during the day. 1 bowl of sprouts will make you feel full and at the same time give u satiety feeling. It is ameal in itself. 

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    ZERO TO HERO - LOW CALORIE FOODS

    By: Madhulika gandhi

    Zero Calorie or Negative Calorie foods are those that burn more calories than they contain. They are foods with 25-60 calories per REASONABLE serving. The word reasonable is important , just because a particular food item has almost no calories does not mean that we can consume just any amount of it. The calories keep on adding , REMEMBER THAT. Vegetables like cucumber, leafy greens, red bell pepper,asparagus, mushroom,brocolli , cauliflower,beetroot,tomato are great options . Fruits like water melon, citrus fruits,strawberry, blueberry, apricot are variety to choose from. Include these food in your diet and see the difference.

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    WATER IS A SUPER DRINK- ITS A SAVER

    By: Madhulika gandhi

    Our body is 70 % water so you must be drinking water just not for your skin or thirst but also for your body. Water is the best detoxifier. Some tips- 1 glass of water after waking up helps to activate the internal organs. 1 glass of water 30 minutes before a meal aids digestion. 1 glass of water before taking a bath lowers your blood pressure. 1 glass of water before going to bed avoids stoke and heart attack.

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    MODERATE ALCOHOL CONSUMPTION- is friendly

    By: Madhulika gandhi

    Moderate alcohol consumption has very good efffects in our body- Raise HDL ("good") cholesterol in the bloodstream . Decrease blood pressure, a major risk factor for heart disease . Lower the concentration of fibrinogen in the blood, a substance that contributes to blood clots  resveratrol, a compound found in the skin of red grapes, can improve memory  phenols have a higher antioxidant content which aids weight loss Moderate comsumption would mean 16 ml of alcohol per day.

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    HAVE YOUR IDLY WITH COCONUT CHUTNEY- its healthy

    By: Madhulika gandhi

    Why do we avoid coconut chutney with idly or dosa, For your knowledge coconut in the chutney adds fat to the carbohydrate rich idli or dosa, thereby actually lowering its glycemic index and the rate at which it gets converted to fat. Coconut is rich in medium chain triglycerides( MCT), which helps in digestion and improves metabolism. MCT are used as fat loss and edurance building supplements because they are readily burned as energy and not stored as fat. So eat your idli with the chutney. 

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    HIGH PROTEIN DIET FOR WEIGHT LOSS- GOOD OR BAD

    By: Madhulika gandhi

    If you ask me its a comlplete NO NO. It aids weight loss for sure but you lose other things as well. For protein to work as it is supposed to for growth, repair, maintenance, gene expression, the body should get its supply of carbohydrates and fat. Without these nutrients , protein is a waste. When too much of protein is consumed at one time, it doesnot get stacked away for future use, instead it is converted to fat by process called deamination.  It will just load the liver where it will get broken dowm to glucose Whatever source you choose, veg or non veg or a supplement, without a balanced diet , protein by itself will only lead to irritability, sleeplessness, constipation, mood swimgs and muscle wasting. High protein diet does lead to weight loss- When the body is given only protein and very little or no carbohydrate, the body first gets rid of its glycogen stores (glucose or sugar stored in the liver and muscles) and loses water. After that, it actually attracts the muscle tissue itself, burning the amino acids for energy. The result is muscle catabolismand lean masss loss. Accordingly, regular exercise and a smart use of carbohydrates in the diet lead to protein sparing.

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    LOW CARB OR NO CARB IS A COMPLETE NO NO !!

    By: Madhulika gandhi

      If you care about your health eat your carbs , because in the absense of carbs FAT CANNOT BE UTILISED FOR ENERGY. Carbs help you burn fat, keep your bowels clean, reduce bloating and aids metabolism as they provide all important vitamin B responsible for converting food to energy. Choose slow carbs that retain fibre as their GI is low (The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels). The low GI foods are jowar, barley, bajra, nachni, legumes,dals,wholewheat.  Remember your body can take high GI food only after exercise when your body needs instant sugar.  If you care about your health eat your carbs , because in the absense of carbs FAT CANNOT BE UTILISED FOR ENERGY. Carbs help you burn fat, keep your bowels clean, reduce bloating and aids metabolism as they provide all important vitamin B responsible for converting food to energy. Choose slow carbs that retain fibre as their GI is low (The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GIvalue (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels). The low GI foods are jowar, barley, bajra, nachni, legumes,dals,wholewheat.  Remember your body can take high GI food only after exercise when your body needs instant sugar. 

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    PREGNANCY & MOTHERHOOD : BABYFUL DIET

    By: Madhulika gandhi

    Being pregnant is carrying a blessing in the body. Its a beautiful feeling of joy and glory where infinite love blooms in the heart. Pointers for what to eat during pregnancy- - Eat a fruit along with a handful of dry fruits within ten minutes of walking up - Have a homemade nutritious breakfast one hour after the fruit . Avoid bread, pickles and sauces at this time. - Have lunch between 11 a.m. to max 1 p.m. Dont delay this meal. - Eat a variety of cereals ( like whole wheat, jowar, bajra, rice, nachni etc) for lunch along with with fresh veggies and dal. - Have curd or chaas post lunch after a two hour gap. Avoid adding salt and sugar, but feel free to add fresh black pepper or jeera - Preferably cut down on chai/coffee to not more than one cup a day (also made at home ) - Include cheese, paneer, peanut butter, white butter (homemade )for a snack  or early dinner      by 6-7 p.m.. This meal could be similar to lunch but with one of the above mentioned     options. - Eat seasonal sabzi or steamed veggies with a small bowl of khichdi by 9.pm. - Stay active during the day and walk around as much as possible. Avoid sitting in one place for a long time. - Drink plenty of water and keep yourself hydrated throughout the pregnancy and post delivery stage. -  Be regular with your vitamin and mineral supplements

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    OH MY GOD! I ATE ALOT DURING MY VACATIONS!!!! - POST VACATION DETOX

    By: Madhulika gandhi

    A systemic cleansing and detox is definitely the way to go after each holiday. It is the key to fight high blood pressure, heart disease, cancer, and other health-related illnesses. DETOX DRINK WILL INCLUDE- 1. 9 cups of water  2. 9 leaves of mint leaves 3. 1  tsp of grated giner 4.1 slice of lemon  5. 1 slice of cucumber with peel Soak it overnight and strain the next morning , drink in sips the whole day . Follow it three times in the week after the vacation and feel the difference. You not just loose that extra weight but also cleanse your body, mind and soul . With the detox drink you can enjoy the following food- Fruits: any and all fresh fruit Vegetables: any and all fresh vegetables Fish: fresh, canned in water or olive oil Lean red meat, chicken (without the skin). Limit to two serves per week. Legumes: dried or canned, such as kidney beans, chickpeas, lentils Eggs: preferably organic Olive oil (preferably extra virgin), Coconut oil (unprocessed) Nuts: raw unsalted almonds, walnuts, macadamias and cashews Seeds: raw unsalted sesame, pumpkin and sunflower seeds Green tea, white tea, weak black tea (decaffeinated) Water: from one to three litres of water per day Foods to avoid- Alcohol Cigarettes Milk products (except ? cup unsweetened yoghurt with acidophilus each day) Sugar, honey, maple syrup, artificial sweeteners Coffee Grains: wheat (bread, biscuits, cakes, pasta), rye, barley, oats, spelt and rice Dried fruit Note: Don't detox if you are pregnant, breastfeeding, elderly, are underweight or if its  against your health practitioner's recommendation.  

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    PRE OPERATIVE DIET FOR BARIATRIC SURGERY

    By: Madhulika gandhi

    BARIATRIC SURGERY - PRE-OPERATIVE DIET Before your weight loss surgery, it is essential that you follow a special pre-operative diet for two weeks. This diet is to help shrink the liver so the surgeon can operate more easily and increases the chances of your surgery being performed laparoscopically (by keyhole). This diet is not optional and is only intended for before surgery. It should not be followed after surgery or by anyone else. Why do I need to follow this diet? This diet is low in carbohydrate and fat. It will, therefore, reduce the glycogen stores (glycogen is a form of sugar stored in the liver and muscles for energy). This results in the liver shrinking in size and softening. When performing bariatric surgery laparoscopically, the surgeon will have to lift the liver to access the stomach. If the liver is heavy, fatty and immobile, it is much more difficult for the surgeon to see and get access to the stomach. This could be a reason for changing to open surgery. Open surgery means a larger abdominal scar, which results in longer recovery and increased risks. By following this diet, you are likely to lose weight before surgery but, more importantly, your liver will shrink and you increase your chances of having a safe operation. It is important to stick to the diet for the full two weeks before your operation. Do not be tempted to have a special or larger meal before surgery, as this will reverse the liver-reducing effects of the diet.   Special note for patients with diabetes If you have diabetes and are treated with insulin or a sulphonylurea tablet (gliclazide, glibenclamide, tolbutamide, glimepiride, glipizide), you will need to adjust your insulin or medication. Please contact your Diabetes Specialist Nurse/Practice Nurse/GP before starting the preoperative diet. Pre-operative diet- This diet allows between 800 - 1000kcal a day and gives you approximately 100g of carbohydrate a day. It is low in fat and moderate in protein. It is recommended you take a multivitamin and mineral tablet. If you choose a chewable tablet, this can be also used after surgery. Examples are Chewable Centrum Complete, Principle Healthcare Multivitamin, and Mineral A - Z). The following shows some menu suggestions for a typical day: Breakfast (15g carbohydrate) Choose one of the following: - 3 tablespoons breakfast cereal or dry porridge oats -1 Shredded Wheat -1  Weetabix - 1 medium sliced toast with scraping of margarine   Lunch (15 %u2013 20g carbohydrate) Choose one of the following: - 1 slice medium sliced bread/ toast - 2 crispbreads - 1  bagel - 2  pitta bread  With one of the following: - 2 eggs - 60g/2oz cheese (2 x matchbox size) - 8 thin packet slices of ham, chicken or turkey - small chicken breast without skin - 4 rashers of grilled back bacon - 100g/4oz meat (with fat cut off) - 2 grilled sausages - 100g/4oz fish -100g/4oz tofu or quorn with vegetables/salad. If using a dressing, choose low fat options.   Evening Meal (20g carbohydrate) Choose one of the following: - 2 average old potatoes (boiled or mashed) - 4 egg-sized new potatoes with skin - 2 tablespoons of cooked rice  -2 tablespoons of cooked pasta With one of the following - 2 eggs - 60g/2oz cheese (2 x matchbox size)  - 8 thin packet slices of ham, chicken or turkey  - small chicken breast without skin  - 4 rashers of grilled back bacon  -100g/4oz meat (with fat cut off) - 2 grilled sausages - 100g/4oz fish - 100g/4oz tofu or quorn With vegetables/salad. If using a dressing choose low fat options.

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    HOW DO DIETS VARY ACCORDING TO THE BLOOD GROUP- LETS FIND OUT

    By: Madhulika gandhi

      Could eating a diet based on your blood type - O, A , B , AB - help you trim down and get healthier?That's the idea behind the Blood Type Diet. If you follow a diet designed for your blood type, your body will digest food more efficiently. You'll lose weight, have more energy,vitality, better metabolism and help prevent disease and stay healthy. BLOOD GROUP O DIET: O is the oldest blood group, so people with this type feel best and stay slimmest on the " hunter type diet like our ancestors" . Os tend to be high achievers with lots of energy and are very organised. DROP A dress size: Follow a high protein diet being vegetarian will mean yoy are always hungry and snack on carbs, causing problems with blood sugar and metabolism. FOODS to eat freely: Lean meats, fish,  FOODS to avoid: too much dairy or carbs PERSONAL EXERCISE plan: An hour of cardio a day and workout in the morning rather than the eveining. Jogging, cycling, swimming or brisk walking are also perfect.   BLOOD GROUP A DIET: This blood group evolved later than O , when people farmed more than hunted, so you need less protein and more grains. Group as tend to be highly creative, good problem -solvers and can be very sensitive. DROP  a dress size: Eat less meat and more vegetables,wholemeal crabs. FOODS to eat freely :nuts, seeds, cereals, fruits, vegetables. FOODS to avoid: Dairy if prone to allergies, too much meat. PERSONAL EXERCISE plan: Group As are often less active than Os, needing just 30 minutes of gentle exercisea day. Yoga, Tai chi , walking and an outdoor lifestyle suit as best.   BLOOD GROUP B DIET: No blood type epitomises the evrything in moderation expression more than B. It evolved at a time when people travelled more, so meat, vegetables and grains were eaten in a more balanced way . You have a strong , healthy constitution and tend to be very down to earth and practical DROP a dress size: Combining the O and A diet - A bit of everything . Lucky type Bs generally find it easiest to lose weight. FOODS to eat freely: Meat , fish, coffee, vegetables and wheat free grains . FOODS to avoid : Processed food PERSONAL EXERCISE plan: You're drawn to moderate exercise, which uses your brain as well as your body. Team sports such a netball or dancing classes , two to three times a week are perfect   BLOOD GROUP AB DIET: A combination of type A and B you have dietary components of both and can eat just about anything . ABS have a canny knack of being creative , having a good head for bisiness and getting on with people. DROP a dress size: Avoid too much meat, Pack your diet with vegetarian foods and treat meat as a treat. FOODS to eat freely: Fish, vegetables, carbs and grains FOODS to avoid: Too much meat PERSONAL EXERCISE plan: Mix it up by appealing to your calm side with yoga or pilates once a week and a couple of sessions of something more intense such as light jogging.

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    WORLD ARTHRITIS DAY - 12 TH OCTOBER

    By: Madhulika gandhi

    WORLD ARTHRITIS DAY - 12 TH OCTOBER NATURAL WAYS TO TREAT ARTHRITIS - EXERCISE FOR AT LEAST AN HOUR - GET MORE VITAMIN D -LOSE WEIGHT -DON'T SMOKE

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    HAVE YOU BINGED TOO MUCH THIS DIWALI??

    By: Madhulika gandhi

    NOW ITS TIME TO GET BACK ON TRACK WITH A POST DIWALI DETOX 1. Lesser portion, frequent meals. 2.Cut down sugar, refined flour and animal fat  3.Consume lots of water  4. 2 cups of green tea 5.Eat lots of fresh fruits and veggies 6.Exercise atleast for 40 mins 7.Dont starve or skip meals 8. No alcohol 9. No smoking

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    CAN I START MY DAY WITH A DESSERT?????? DESSERT LOVERS!!!!

    By: Madhulika gandhi

    SUJI HALWA Suji halwa is the most loved as well as the most avoided breakfast option.But of u ask me.....i would say it is the best way to start your day, if you are a sweet lover. The richness of homemade ghee, blended well with semolina and sugar will give you a nutriet dense meal- all your essential fats MUFA along with the B- complex vitamins. Essential fats will help lubricate your joints, lower your sweet cravings, improve your fat metabolism , reduce your stubborn fat stores, give you a feeling of satiety and will calm your nerves and senses. B-complex vitamins will help improve your carbohydrate metabolism , improve the utilisation of carbs , proteins and fat from your meal.( Even though suji halwa is not high in fibre, the ghee present in it acts as a natural laxative and promotes peristalsis as well )   NUTRITIVE VALUE- CALORIES (Kcals) - 360 PROTEIN (g)- 1.56  CHO( g) - 30 FAT(g) - 20.12  

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    I EAT FAT FREE, SUGAR FREE BLAA BLAA.....I AM HEALTHY ...

    By: Madhulika gandhi

    I am sure that you will want to argue with me saying that you buy only fat free products and never compromise on the health of your family. But allow me to clear this misconception. Sugar , artificial ingredients and chemicals are often used to replace the flavour that is lost when fat is removed .  FAT FREE DOES NOT MEAN CALORIE FREE. So all so called fat free , light, low fat , reduced fat products are still loaded with calories( mostly with more carbs) which directly target your insulin. But the greater concern with insulin is not the spike or rise but the drop that follows a spike which leaves us feeling tired and hungry and wanting to eat more. Unfortunately the drop , makes us want to eat something else with high sugar content. And when we do so , the cycle starts all over again .The chemicals they use create a hormonal imbalance , and in fact , makes losing weight much more difficult for us !

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    EAT YOUR FRUITS AND JUICE YOUR VEGGIES

    By: Madhulika gandhi

    Fruits are naturally laden with fibre and saturated with natural sugars which are in the form of fructose. When we eat the fruit as a whole , the fibre is eaten along with the juice which in this case , acts as a buffer, helping to introduce the sugar slowly into the bloodstream. But when we make fruit juice , the fibre which contains essential vitamins and minerals, is lost. Fruit juice that has been robbed off its fibre is basically just a concentrated source of sugar minus the supportive nutrients that are required to help digest and metabolise it. So you are basically pumping a whole lot of sugar into your body in one go.  Fruit juice elevates blood sugar more quickly than a whole fruit because the level of sugar that can be obtained from a fruit juice is higher than the level found in a whole fruit. 1 glass of natural fruit juice , without added sugar has an equivalent of about 6 teaspoon of sugar, way beyond the recommeded or normal intake.  Fruits especially with the skin , are a very important part of our diet but not fruit juices because fruits are an important source of fibre while the juice alone has reduced vitamins and benefits. If you want , you can have a fruit juice when you are feeling weak to regain some energy. But orange , grapefruit or watermelon juice are exceptions as you can easily squeeze out the juice without the help of a juicer or mixer , and therefore the fibre  is not lost. Additionally do not cut the fruit into too many pieces as a lot of natural juices are wasted in the process. Instead have to whole or cut into big pieces. When it come to vegetables its a different case altogether,  Vegetables contain a lot of vitamins, oxidants and juicing vegetables basically gives you all the benefits in one shot. Consuming 2 to 3 types of raw vegetables as a snack in one go can be difficult. Instead you can make a juice  of all of them together to make the most of the nutritional godness that they have. If you tried to eat the same amount of vegetables as you consume in a glass of vegetable juice, you will notice it is tiresome to eat them as they have a lot of fibres. So make vegetable juice part of your daily diet. Make sure it is home made and not canned because canned juices have salt and other preservatives. Here are some of my favourite juices that you can try- 1. juice of 2-3 cucumbers + a bit of celery 2. juice of 3 carrots + a bit of lemon juice  3. juice of 2-3 carrots + 1 beetroot 4. juice of 3-4 tomatoes 5. juice of 2-3 tomatoes + a bit of broccoli 6. juice of 1-2 tomatoes +1-2 cucumbers 7. juice of 2 carrots +some spinach  DO TRY THESE HEALTHY OPTIONS        

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    THE RESTAURANT GUIDE FOR CHILDREN

    By: Madhulika gandhi

    ITALIAN- FEED THIS- -CHICKEN OR FISH- either grilled , baked or broiled with lemon sauce on the side -PASTA is one of the best ways to sneakily incorporate vegetables and any pasta like penne , spaghetti in tomato or marinana sauce will be appropriate for your children . To get the best nutritional results out of it , ensure that the pasta dish has an equal  proportion of pasta and vegetables. You can also add chicken , fish if your child likes it. -CLAY OVEN PIZZA work well too. Not only do they give your child what they like , they also help you incorporate all the vegetables you want. You can order the pizza  with tomato sauceand your choice of vegetables, chicken, seafood   LESS THAT -RAVIOLI/CANNELLONI/LASAGNA are high in fat , which is not surprising because they use cream and cheese -EGGPLANT/CHICKEN PARMIGIANA. Parmigiana is pretty much the same as parmesan -GELATO -TIRAMISU. It is rich in liqueur and mascarpone cheese   CHINESE FEED THIS- -CHICKEN/PRAWN/VEGETABLE SUI MAI -SEAFOOD OR VEGETABLE CHEUNG FUN -PRAWN/CHICKEN/VEGETABLE DIM SIM -STEAMED BREADOR MUSHROOM/CHICKEN BUN -WONTON SOUP -CHICKEN/VEGETABLE SOUP -STEAMED RICE -FRIED RICE -AMERICAN CHOPSUEY -SOFT STEWED RICE WITH VEGETABLES -SOFT STEWED NOODLES -STEAMED PRAWNS IN LEMEN SAUCE -STEAMED FISH IN SOYA ,GINGER AND SPRING ONIONS -CHICKEN/PRAWN/EXOTIC VEGETABLES IN HUNAN SAUCE OR OYSTER SAUCE. However do ask the chef to ensure the vegetables ,chicken or fish are boiled , sautéed and not fried   LESS THAT -FRIED WONTONS -PORK BUNS -SALT AND PEPPER FRIED CHILLI PRAWNS -FRIED CHILLY CHICKEN -SESAME PRAWN  TOAST -CHICKEN/PRAWN/VEGETABLE MANCHURIAN -KUNG PAO CHICKEN /POTATO -CHOW MEIN -CRISPY CHICKEN SPINACH -SPRING ROLLS -BUTTER GARLIC PRAWNS/CHICKEN/VEGETABLES   NORTH INDIAN FEED THIS -TANDOORI ROTI OR NAAN ( WITHOUT BUTTER) -ROOMALI ROTI -PLAIN /STUFFED PARATHA, ROTI -PULAO, BIRYANI -PALAK PANEER -STEAMED RICE -YELLOW DAL, but ask for less tarka -TANDOORI OR GRILLED MUSHROOM/BABYCORN/CAULIFLOWER/PANNER, request for no basting with butter on top -TANDOORI CHICKEN/FISH/PRAWN TIKKA , request for no basting after being removed from the tandoor -GREEN SALAD, KACHUMBER OR RAITA -MASALA CHAAS - ROASTED PAPAD -GREEN CHUTNEY OR WATER BASED PICKLE   LESS THAT- -SAMOSA AND PAKORA -BUTTER CHICKEN/ PANEER -MALAI KOFTA, METHI MATTAR MALAI -FRIED MASALA PAPAD -OILY AACHAR AND SWEET CHUTNEY -CHICKEN OR VEGETABLE JALFREZI/ ACHARI -FISH KOLIWADA OR ANT FRIED FISH -DAL MAKHANI, DAL FRY   SOUTH INDIAN FEED THIS -IDLI -SAMBHAR -RAVA IDLI -SADA DOSA, RAVA DOSA, NEER DOSA, RAGI DOSA -TOMATO UTTAPAM -APPAM -CURD RICE, LEMON RICE ,TAMARIND RICE -RAWA UPMA -PONGAL   LESS THAT- -GHEE IDLI, KANCHIPURAM IDLI, FRIED IDLI -MEDU VADA, DAHI VADA, DAL VADA, SAMBHAR VADA, RASAM VADA -PURI KORMA/ BHAJI -SHEERA -SANDWICH UTTAPAM WITH CHEESE                                

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    PHYSICAL BIOMARKERS AND WHAT THEY MEAN

    By: Madhulika gandhi

    DRY FACIAL SKIN: Dehydration and low antioxidants in the diet , lycopene from tomatoes with olive oil would do the trick ROUGH SKIN ON THE ARMS ALSO KNOWN AS ALLIGATOR SKIN AND ACNE ON THE BACK- Requires more omega nutrition THICK , DRY SKIN AROUND THE ELBOWS- The liver is becoming fatty and not sloughing off dry skin fast enough. Nutrient – dense colourful foods, healthy cardio, almonds, pumpkin, seafood, fist sized serving of protein at each meal. NAILS: Firm cuticles signify protein adequacy. White spots could mean zinc deficiency, small amounts of roasted cashew nut or cashew butter with fruit could help. Brittle nails and hair could imply an iron deficiency . Lean poultry and fish have the best type of iron , the type that is absorbed by the human body . Vegetarians can add lime juice or tomato to their regular meals to better absorb iron from vegetarian sources.  

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    WEDDING SEASON IS HERE – CALORIE RINGING!!!

    By: Madhulika gandhi

    FOOD IN RICE AND DAL TANDOORI ROTI WITH VEGETABLES RICE WITH CURD/RAITA NOODLES WITH VEGETABLES OR CHICKEN PASTA WITH VEGETABLES THAI CURRY WITH RICE STUFFED KULCHAS WITH DAL OR YOGURT TANDOORI CHICKEN OR PANEER   FOOD OUT FALOODA KULFI CAKES AND PASTRIES JALEBIS AND GULAB JAMUNS FRIED SAMOSAS AND PAKORAS FOODS CONTAINING AJINOMOTO /MSG. You may have to ask the host if MSG has been added to the food. Foods which contain too much added food colour . Again , you may need to ask the host if the food contains food colour. Pre cut fruits and salads ,when fruit is cut and left exposed to air , it gets oxidized and loses its nutritive  value. Also raw foods at room temperature spoil faster and may cause gastrointestinal discomfort.

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    SPORTS DAY NUTRITION

    By: Madhulika gandhi

    HOW TO PREPARE YOUR SPORTSTAR ON THE DAY OF THE EVENT A high carb, moderate protein, low fat meal two hours before the activity. High fat and high fibre foods take longer to digest and can upset the stomach A lighter meal or snack if your child is eating less than two hours before the game . This could be easily digestible carbohydrate like fruit , bread or biscuits . Feed then carbohydrate thirty minutes before a high intensity event and then again two hours post the event, because your child ‘s body is rebuilding muscle tissue and restoring energy and fluids up untiltwenty four hours post the activity . It is better to replenish with healthy proteins , fats and carbs  rather than unhealthy snacks. Don’t forget to pack lots of water.  

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    VACATION !FOOD! AND HEALTHY ME!!

    By: Madhulika gandhi

    EAT THIS- LOW FAT MILK WATER WHITE MEAT/TURKEY SANDWICHES WITH VEGETABLES SMALL HAMBURGER WITH VEEGTABLES BROILED OR GRILLED CHICKEN SANDWICH BAKED POTATOES PIZZA WITH VEGETABLES TOPPINGS OR CHEESE OR BOTH FRUITS AND VEGETABLES LOW FAT FROZEN YOGURT LOW FAT OR FAT FREE SALAD DRESSSING SMOOTIES JUICES BAGEL WITH AVOCADO FILLLING AVOID THIS COLAS, CARBONATED BEVERAGES AND FRUIT DRINKS SAUSAGES, PEPPERONI AND HOT DOGS ANYTHING FRIED, IF POSSIBLE LIKE FRIED CHICKEN NUGGETS, POTATOES OR FRENCH FRIES ONION RINGS BACON SALADS WITH MAYONNAISE HIGH FAT SALAD DRESSINGS LIKE THOUSAND ISLAND HIGH FAT EXCESS SUGAR FOODS  

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    HOW TO INCREASE YOUR FIBER SUPPLEMENTS?

    By: Madhulika gandhi

      Instead of drinking fruit juices, opt for a whole fruit. Eat the peel, where possible. Start any meal with a portion of salad. This usually takes you 10 minutes to eat, so you can limit your intake of food by eating a salad. Further, as you eat you will realize that it takes 20 minutes for your brain to realize that your stomach is full. Refrain from eating refined flour, but choose whole grains such as whole wheat flour. This means saying a big NO to biscuits, though you can eat oatmeal cookies and whole grain biscuits as they are high in fiber. Add a dash of soaked almonds or walnuts, or flax seeds or fenugreek seeds to your meals to increase your fiber content.  Drink vegetable drinks or soups before a meal, and eat green leafy vegetables to enhance your intake of fiber. Adding bran to your flour will act as a natural fiber supplement. If you love eating white bread, say goodbye to it and instead opt for brown bread, whole grain pasta, and oats. You don’t have to sacrifice taste for health but use both judiciously and innovatively so that you get the double benefit of good taste and good food. While it is always great to increase the amount of fiber you consume daily, it is always advisable to check with your dietitian first. They will be able to guide you so that you get much better results.

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    Can People with Diabetes Consume Rice?

    By: Madhulika gandhi

        Rice is the staple grain for most Indians. In many parts of the country, eating food is synonymous with eating rice. But the big question is, can people with diabetesconsume rice?  The epidemic of diabesity (diabetes and obesity) has risen rapidly; over 60 million people reportedly suffer from diabetes and the prevalence numbers of obesity and overweight is growing too. It is a belief that rice could make them fat and eating rice can lead to diabetes or high blood sugar levels. So in light of this current diabesity epidemic, should one banish rice from the diet? The answer is simple, eat rice which is unpolished or minimally polished. The whole grain brown rice is a nutritious grain but the processing lowers its nutritive value and makes it undesirable for health conditions like diabetes. Unpolished brown rice is the whole grain of rice with just the outer cover, the hull or the husk removed. Brown rice has three layers the outer bran, germ layer and the endosperm. Traditionally rice was either hand pound or parboiled. These minimal processing techniques retained most of the nutrients.  The rice we commonly consume nowadays is milled to remove the germ and the bran layer. The milled white rice is further polished to a smooth finish removing the aleurone layer that contains healthy fats. This layer is removed to increase the shelf life of rice. As a result, the polished white rice contains mostly starch and has lost many of the brown rice benefits originally present Nutritional Difference between Brown Rice and White Rice- When brown rice is milled and polished to yield white rice, a majority of the micronutrients are lost. For example, 80% of vitamin B1, 67% of B3 and 90% of B6 is lost in the milling process. Minerals that are vital for our body functions like iron, magnesium, phosphorous, selenium are destroyed almost in the same measure; 60% of iron, 50% of magnesium and phosphorous are lost. Brown rice is a source of important mineral selenium, which is an antioxidant and supports thyroid health. It is one of the best sources of the mineral manganese, which helps in maintaining a healthy nervous system. Manganese also aids in the production of an antioxidant enzyme called superoxide dismutase. All if them beneficial for digestion of starch and preventing diabetes in the long run. An Indian study found that with an increase in the rate of polishing of whole grain brown rice, the content of dietary fiber, proteins, essential fatty acids, vitamin E, minerals, γ-oryzanol, lignans and other polyphenols have decreased. Fiber Content in Milled Rice and its role in Diabetes- Both white and brown rice have the same amount of total carbohydrate content but there is a huge difference in the fiber content. One cup of cooked brown rice has 3.5 grams of fiber while the same quantity of white rice has only 0.6 grams. The six times higher fiber content in brown rice helps in making you feel full for a longer period and releasing the carbohydrates more gradually thereby stabilizing the blood sugar levels and preventing diabetes. Whole grain brown rice is a nutritious grain, which can be consumed by all age groups and conditions. Replace polished white rice with brown rice in the daily meals and in all rice-based preparations like idli, dosa, Pongal, khichdi etc. This simple swap can improve the nutritional quality of your meal and can lower the risk of diabetes and obesity.

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    Quick Weight loss tips-

    By: Madhulika gandhi

    1.    Don’t skip meals. 2.    Eat more frequently. 3.    Go for home-made foods. 4.    Stock healthy foods in your kitchen and refrigerator. 5.    Include all food groups in your diet plan. 6.    Choose smaller plates and bowls, this helps in eating less. 7.    Have some food at home before leaving for any party. 8.    Avoid added sugar as well as salt. 9.    Add fruits and vegetables to your dishes whenever possible. 10. Avoid zero carb or restricted diet plans.

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