Enjoy Festivities and not Feasting.

                    

   Enjoy Festivities and not Feasting.

Festivals are to celebrate with people. 

So, Enjoy preparing snacks, sweets together and enjoy eating together.

            Food in the festival is a symbol of elders' love and god's blessings, so respect it and share it.

Healthy eating guidelines for the festive season:

#Balance is the key.

Planning our day/week - if any parties are scheduled in a day or on weekends, we should plan other meals accordingly to create balance in terms of calories, sugar, salad and proteins intake.

# Do Sampling

If there are more than 3-4 snacks, sweets and beverages on offer, take 1-2 spoons of each delicacy rather than overstuffing ourselves.

# Self Talk

Ask ourselves that do we really need it because most of the time we overeat in the feeling of that we never ever going to get that taste/food again.

#Eat slowly

Enjoy its aroma, it's taste, identify all ingredients, discuss it's the recipe.

In short, take time to eat food slowly. Enjoy every bite of it as it takes 20+ minutes for our brain to get the signal that we are actually full.

# Follow the sequence

Start with dry fruits/ nuts....drink sips of water to reduce hunger which thereby helps to avoid overeating.

#Avoid late-night snacking, avoid too much and repetitive deep fry food - it causes indigestion, gases, acidity and bloating.

( So then we wonder why newly stitched blouse/trousers are not fitting and why looking dull even after that facial and makeup)

# Stay away from snacks with artificial colours and preservatives

# Do not store excess sweets, chocolates at home to avoid in between temptation.

Nutrition is the key over empty calories to make snacks and sweets:

- use dates, jaggery, cardamom powder, nutmeg powder, dry fruits powder, saffron, honey over refined sugar.

- use ragi, semolina, whole wheat flour, rice flour, shingada flour instead of the only maida.

- use milk powder/ chakka/ paneer instead of only khoa.

- use ghee instead of vanaspati/ dalda.

Follow Healthy Lifestyle:

# keep it up with daily exercise.

# stay well hydrated.

# sleep well.

# please avoid air and noise pollution.

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Write up by Dietitian Prachi M. 

(P.G. Dietetics and certified sports nutrition with 13+years professional experience.

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Food Guide for High Altitude Holiday:Trekking/Skiing

  

As oxygen availability drops down as you go above 3000metres from sea level, less oxygen is delivered to body tissues. Inadequate nutrition on top of this leads to feeling fatigued and breathlessness.

At low climatic temperature, as per body homeostasis heat generation accelerates, so requirements for calories increases than usual.

Fitness Planning

* Focus on cardio Exercise. 

* If there are any trails or treks, focus on leg strengthening exercise. 

* Do not go directly on attitude of 11,000 feet abv sealevel. 

* Ascend step by step. After altitude of 9000- 10,000 feet above sea level, start staying overnight or two for Acclimatization. 

* Do bhramari pranayam, Aummm chant to calm down heartbeat in between. 

* Do not Overexert unnecessary. Walk slow for sightseeing. 

Key Points

- consume adequate calories

- need more carbohydrates as body fuel

- combination with protein and fats for satiety

- hydration

- iron-protein-vitamin B complex-water to maintain blood volume

Foods to be kept in bag pack:

*Nutty Mix- easy munching option and rich in fat-protein-micronutrients

*Iron-rich Jaggery and Dates

*Protein bars- easy to carry and eating options

*Energy drink- caffeine drink for instance mental energy 

*Electrolyte Tetrapack- instant energy supply when feeling drowsy/ weak or get exhausted.

*Chewing gum (it's not food but useful at these locations)- helps to inhale more oxygen

Eating At Dhaba/ Homestay:

*Puri and Potato bhaji

*Paneer /Potato paratha and Curd

*Roti made of Local grains

*Boiled Eggs/egg omelette with Bread

*Tandoori Chicken

*Local Dal and Rice with ghee

*Lassi

*Hot chocolate Milk

*Dryfruits Milk

Write up By Prachi M

Definition of Health

If you are one of those who have made a New Year resolution for improving health. This write-up may be helpful to understand pointers on being truly healthy. If we remember from our science school book about Definition health by WHO (World Health Organization), It says, Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

                         When I revisited this definition I just sat and thought that in my journey I have rarely seen people who are truly healthy in all three areas. In my experience, most of us have forgotten about this concept and started feeling healthy just because we don’t have major illnesses.

                    This write up is all of us to understand checklist of each area, so we all can take conscious steps to create a healthy body, minds and inter as well as intra personal relations.

Physical Health            

 We all have an idea of what "fit" should look like. For some people, it means having a sleek Hollywood body, while others want to have massive muscles or a perfect hourglass figure.

But fitness isn't defined by appearance! There are five components of physical fitness you need to consider:                                        

 1. Muscular Strength

this is the "power" that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it. The way to increase strength is to train with heavyweights.

2. Muscular Endurance

Endurance is the ability of the muscle to repeatedly exert force against resistance. Exercises by using both body weight (squats/pushups) and free weights (biceps curl /leg extension) help to improve muscles endurance.

3. Cardiovascular Endurance

Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods. 

  4. Flexibility

Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness. The sit and reach test (sitting on the floor and reaching toward your toes) is another good way to assess your flexibility. The more flexible you are, the closer you will come to touching your toes and beyond.

5. Body Fat Composition

Body fat composition refers to the amount of fat on your body. (Men < 15% & Women <20 %). Another important parameter is ideal waist circumference (For Men: 94 cm /37 inches and Women: 80 cm / 31.5 inches). Role of Diet is significant in maintaining normal body fat%.

Mental Health                

 Mental well-being is about how we all think, feel, behave and function with our self and with others. 

Connect – connect with the people around you as well as to nature. 

Give to others – even the smallest act can count whether it's a smile, a thank you or a kind word. 

Be mindful – be more aware of the present moment, including your thoughts and feelings, your body and the world around you. It can positively change the way you feel about life and how you approach challenges. 

Learning – learning new skills can give us a sense of achievement and new confidence. Invest in value-adding Reading books/ watching video/ listening audios that uplift or inspire you.

Approach – Be solution/opportunity oriented.

Social Health                

 According to WHO, Social wellbeing refers to a healthy society. Although we should have a positive expectancy to have harmony in society/ city/ country /world we live, certain things are beyond our control. For our social wellbeing, we should consciously choose our association with Social Media/ Mass Media/ Social Club as well as our quantity and quality association with our Colleagues / Friends / Family. This is a very important decision because Research has shown that we eventually become a dress, think, talk and act like the people we surround ourselves with. We need to be clear on exactly what we want to achieve in our life, what our values and principles and associate with those who support or have similar characteristics.

Write up by Prachi M (Dietitian) 

prachi.managute@gmail.com

FastNotes on Healthy Fasting Rituals

Navratri starts when the season changes. Change in the season has different effects on our physical, mental and spiritual levels. 

Scientifically, during this change of season, our immune system becomes weaker and the body becomes more vulnerable to toxins. Observing fast during this time balances our energy and connects us to the Mother Goddess.

As per modern language, fasting is like a “detox diet”, removing toxins, giving rest and making our body equip for internal and external changes. 

But during fasting days, malnutrition conditions occur. For example, sudden dropping calories calories per day can lead to uncomfortable hunger pangs and irritability, and can make it harder to concentrate and complete tasks. On the other hand overconsumption of empty calories like tea/ coffee, soda, fried snacks results in acidity, indigestion, water retention, overweight. Both can hamper organs like the brain, liver and thyroid functioning.

Few Suggestions/Guidelines to follow fast: 9 Principles to Consider while Following Fast

 Remember that god lies in our body only. So focus should be on the nourishing body rather than starving.

 It’s a good opportunity to chose Satvik food (literally means which has sattva – nutrients, moderate quantity and simple to digest) and abstains from rajasic (a stimulant) and tamsik (sedative) foods.

 In short, we should have high nutritive foods like fresh and local fruits, fresh milk and homemade dairy products, local grains, and veggies. And avoid meat, egg, onion, and garlic, and alcoholic beverage, spicy and stale food.

 Although you're fasting, it is important to take care of regular meal timings. Fruits/ dry fruits – Nuts – Milk & milk products – Veggies – Grains should be equally placed as meals/snacks at equal hours gap.

 During fast people prefer fasting grains (kuttu, rajkeera, sama/vari, singhara, rice, sago), potato, sweet potato and vegetables to be eaten only once a day. You may prefer to make combinations like Potato peanut vegetables, Sama khichadi with curd, Sweet potato milk porridge, Raw banana paneer Tikki or simply just Dal rice at this meal. This helps to create satiety and avoids hunger pangs later. 

 Mostly it is observed that people completely forget to eat veggies and salads on the fasting menu. Pumpkin, bottle gourd, raw papaya, cucumber are considered in the fasting food list so remember to include them every day.

 Liquids like coconuts water, lime water, buttermilk and plain water are a must to include. It will help to avoid dehydration and exhaustion.

 Nuts, Coconut pieces are the best fasting snack option than deep fry foods like farali chivada, sabudana vada, rajgira puri, wafers. Fried food creates bloating, and gases which erase the purpose of fast.

 As you are eating satvik food for nine days, it should never be broken suddenly next days by eating heavy meal including meat, bread, processed foods, spicy food, alcohol) because these heavy foods put a severe strain and shock on the digestive organs which have been resting throughout the fast. Eating too heavily after a fast can produce serious discomfort (stomach cramps, nausea, vomiting and weakness) and can nullify the physical benefits of fasting. Introducing these foods should be gradual and need to exercise watchful self-control.

Remember the main purpose of fasting is to win mastery over our senses (like food pleasure, negative reactions) and focuses our mind on inner wellbeing.

*** These are generalized guidelines. Planning out Meal Plan as per your health, lifestyle needs and fasting rituals should be done under Dietitian.

Write up By Dietitian Prachi A. Managute

Whatsaap no- 9869418158

www.amtopmfitness.com

super seeds

Don’t judge food by its size: These tiny super seeds are packed with essential nutrients like protein, fibre, iron, and omega-3 fatty acids

Ajwain

Ajwain is used as a medicinal plant in traditional Ayurvedic medicine; primarily for stomach disorders such as indigestion, flatulence. Carom seeds are very essential to cure kidney stones. They can also be useful to treat and reduce pain due to kidney disorders. 

Consuming carom seeds with warm water give instant relief from cold and expel cough and mucus from the body.

Tulsi seeds

The tulsi plant has many medicinal properties. The leaves are a nerve tonic and also sharpen memory. Extraction of the leaves mixed with honey and ginger is an effective remedy for bronchitis, asthma, influenza, cough and cold.

Sabja

Interestingly, these seeds of the basil plant contain no calories. Sabja seeds are rich in antioxidants including omega3 help in controlling diabetes and is also good for your skin. Usually, sabja seeds are consumed during the summer time as it is one of the best body coolants.

It is also full of fibre, so keeps your stomach satisfied for longer and prevents unwanted cravings. You can add it to a bowl of yoghurt or sprinkle some in a fruit salad as a pre-meal snack to control appetite.

Methi seeds

Include fenugreek in your weight loss diet by chewing soaked methi seeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek can swell and fill the stomach thereby suppressing your appetite and aiding your weight loss goals. Using fenugreek as a part of your diet or as a paste to directly apply on your hair makes your hair shiny and black. Massaging your head everyday with boiled fenugreek seeds soaked overnight in coconut oil can be an excellent remedy for thinning of hair and hair fall.

Garden cress seeds 

Garden cress is a high-nutrient food containing substantial content of vitamins A, C and K and several dietary minerals.

Benefits 

Garden cress seeds are used for treating patients suffering from iron deficiency anaemia. Consumption of these seeds helps to boost the haemoglobin level over time.

Flaxseeds

Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods. Fibre. Flaxseed contains both the soluble and insoluble types.

Chia Seeds 

Deliver a Massive Amount of Nutrients with Very Few Calories. South American prized chia seeds for their ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”Despite their ancient history as a dietary staple, only recently chia seeds became recognized as a modern-day superfood. In the past few years, they have exploded in popularity and are now consumed by health-conscious people all over the world. Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fibre, protein, Omega-3 fatty acids and various micronutrients.

Black Sesame Seed

Black sesame seeds are a good source of energy due to the high-fat content. They contain healthy fats like polyunsaturated fatty acids and Omega-6. They also contain fibre, iron, calcium, magnesium and phosphorus.”If you soak these seeds overnight it aids in the absorption of calcium and minerals from the seeds. 

Aside from eating seeds in raw form, you can also mix an ounce of the seeds in your cold or hot beverage or sprinkle them over salads and other food servings Stay healthy, stay happy!!

Write up By

Dietitian Prachi M. 

prachi.managute@gmail.com

Be Executive of Your HEALTH!

                          

 The executive leads a very different lifestyle than most other employees, which often ends up taking a toll on their health. Travelling excessively, living in hotel rooms, entertaining clients, not getting much sleep, skipping meals and consuming a high-fat diet is a common daily recall when they are consulted by dietitians. 

                        Healthier professionals are more productive than non-healthy ones.

 Don’t start the second inning of your life with bigger waist, Diabetes, Blood Pressure, heart disease or spondylosis. How wonderful life would be if we pack our bag without a medicine box. And it’s only possible by our decision to adopt daily healthy disciplinary that can be followed for long-term and applies to every day whether working in the office or on the field. It starts with planning your month/ week before. 

                  Take a food shopping list from your dietitian to buy healthy foods to keep along with you. The monthly shopping list may include different nutritional nuts and seeds which are known as superfoods, healthy grains & flours to give you minerals and fibre, vegetable oils which balance our blood lipid profile. Perishable foods like lean meat, eggs, dairy products, vegetables and fruits come in your weekly shopping list. If you and your spouse’s busy lifestyle don’t allow going shopping personally, it’s always better to educate domestic helper to buy these stuff for you or online shopping is the best option to practice. 

You can also plan out your weekly menu pack your meals along with you. Don’t step into your car without carrying easily to eat in-between snacks like fruits, buttermilk, protein powder, carrots in your food basket which can be eaten when you feel hungry. Fresh lime juice, barley water without sugar is best to stress buster to keep along with you.

                I know real tragedy comes when you need to eat out and have long hour meetings with clients. Before heading to these meetings have your lunch and if lunch is not possible, have some protein snacks.  If lunch or dinner meeting is scheduled, then choosing clear soups with either starter or main course helps to control calories. Choosing Protein-rich menu over carbohydrates is a sensible choice. 

                  People those who are staying alone, away from their family for them hiring a cook at home or hiring home-cooked meal services is the best investment. 

                 Many executives say that they live only on cigarettes, biscuits, tea and coffee for the entire day. Don’t let this be your image. You may have a maximum of two cups of tea or coffee without sugar or natural sweetener can be used. Learn exercise which can fix in your schedule and can be performed at a convenient place.  Depending on your convenience and budget, Personal trainer can meet you once / twice/ thrice a week to teach and plan out your weekly exercise schedule. 

               As a professional, stress and frustration build up throughout the day when everything doesn’t seem to go as we plan out. Stopping for 15-20 minutes to just shut your eyes and focus on deep breathing, it will do wonders for your stress levels. As you are already expert in planning your job let’s get best to plan out for your health.

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Write-Up By Prachi M(Dietitian) 

prachi.managute@gmail.com

How Dietary Discipline helps to control PCOS

 

Polycystic ovary syndrome (PCOS) is a condition that prevents the ovaries from working properly. Symptoms include irregular periods, reduced fertility, acne and weight problems.

The condition is said to affect up to 10 per cent of women aged between 15 and 50.

1.Correlation between Insulin – SHBG - Testosterone – PCOS.

Sex hormone-binding globulin (SHBG) plays a very important role in hormonal balance. It is a protein that binds testosterone. There is an INVERSE relationship between SHBG and testosterone. If the SHBG is low then there is high bioavailable testosterone which may lead to signs/symptoms of androgen excess, such as irregular menses, hirsutism or acne.

Research also shows the INVERSE relationship between serum insulin and SHBG which indicates that insulin controls SHBG synthesis. Obesity raises insulin levels and lowers SHBG levels. During weight loss (reduces insulin), SHBG levels increased therefore reduces testosterone.

In young women with PCOS, high insulin levels can cause the ovaries to make more androgen hormones such as testosterone. This can cause increased body hair, acne, and irregular or a few periods.  

Above correlation shows, if we reduce insulin level in the blood, it can help to reduce blood testosterone therefore PCOS. In other words, High SHBG controls PCOS.

Eat foods that are high in lignans. It increases the level of sex hormone-binding globulin (SHBG) and improves ovarian function. Lignans are prevalent in high-fibre foods like flaxseed and sesame. 

Omega3 and chromium-rich food help to control insulin resistance.

Follow a low glycemic diet to keep insulin level at low.

Increase lean protein consumption. Hormonal balance depends on adequate protein intake.

Low levels of vitamin D have been linked to insulin resistance, PCOS and obesity. Taking this supplement can contribute to the normal development of ovarian follicles, improve insulin sensitivity and stabilize mood.

2.Increase antioxidants intake: 

 Chronic inflammation is the root of many health conditions and women with PCOS have been shown to suffer from high levels of inflammation. Inflammation increases pain as well as the risks of other diseases such as heart disease and diabetes. Research confirms that antioxidants can  reduce  inflammation

3.Blood pH: 

Since our blood is slightly alkaline (optimal pH levels are between 7.35 and 7.45) organs function at their optimal at this pH. Acidity breeds cyst, stones and different diseases. An alkaline food plan promotes fertility and also keeps your skin healthy.

Diet Disciplinary considering the above principles is easy and long term solution to control PCOS. 

Contact: 

Dietitian Prachi M. 

prachi.managute@gmail.com