#_author:Dr. Geetanjali

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Why Japanese Live Long?

The people in the land of rising sun live longer and we are going to reveal secret behind it. Japan has one of the lowest life expectancies post world war II.Here are some of the secrets which help Japanese people live longer.

Eating vegetables:As lame as it sounds but it is absolutely true. Eating vegetables is something which most of the people do not like. Japanese people eat more vegetables. Japanese people have loads of rice, vegetables and fish. There is one more thing which is very famous in Japan, i.e. fermented soy and seaweed. This makes sure that there is no lack of vitamins, minerals and other phytochemicals. Increase in western habits, breads, sweets and refined sugars are some of the reasons which has deteriorated the healthy aspect of Japanese nutrition.

Different ways of cooking:Steaming, grilling, broiling, stir frying, fermenting and slow cooking are some of the methods that Japanese use for cooking. One bowl of soup is the most essential aspect of their meals. They couple veg and fish intake with rice generally which increases fiber content of their meals.

Drinking a lot of tea: Tea is the most commonly drunk beverage in Japan and an important part of Japanese food culture. Various types of tea are widely available and consumed at any point of the day. Green tea is the most common type of tea, and when someone mentions "tea" (, ocha) without specifying the type, it is green tea to which is referred. Green tea is also the central element of the tea ceremony. There is a tea culture in Japan which is one of the factor in ageless population. Most varieties of Japanese tea contain more antioxidants than coffee. More antioxidants help keeping the skin fresh and ageless.

Fresh food: In Japanese cuisine ingredients used are very fresh. It is said that in Japanese market the food is dated by hours instead of days. Eating fresh and seasonal is a secret of being ageless all over the world.Smaller Plates:In Japan you are supposed to eat only 80% of the capacity of your stomach. Using small plates is the etiquette of Japanese culture. Appropriate use of chopsticks and only little garnishing is given more importance. One of the most important aspect of living young is that Japanese stick to their culture.

#Article Written by #Dietician Geetanjali Ahuja (Mengi) #ClinicalNutritionist

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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7 Rules of Skincare

Five senses that human body has, one of most important sensory organ is skin. If you protect your skin internally and externally, it enhances the look and gives confidence.

Here are 7 golden rules of skincare that you will swear by

Hydration: Keeping the skin moist is the first among the golden rules. The skin is 64 percent water, so drinking plenty of water increases blood flow to the skin improving circulation making the skin look radiant. Knowing the type of your skin also helps to understand whether to hydrate it more than usual.

Oily fish like salmon or tuna:If you want to look million bucks have oily fish like salmon or blue fin or yellow fin tuna. All protein and very less fat would lit up your skin like never before.

Green Tea: Pollution, stress and smoke harms the skin to no bounds. Cleansing before sleeping, consuming a lot of antioxidants help keeping skin fresh and healthy. Consuming green tea is a secret behind that glowing skin.

Chia Seeds: The latest craze about chia seeds is totally worth it. With chia seeds, you can get awesome skin. 1 teaspoon of chia seeds has 2 gm of protein. Protein helps skins rejuvenation.

Sweet Potato:This is a holy grail of having good skin tone. Sweet potato has ample fibre keeping your bowel clean. It has vitamin C and folate which would help your skin get a dash of freshness. Forget about dosage of iron and potassium, sweet potato has it all. Giving you the best for your skin.

Yogurt: A probiotic, yogurt helps prevent wrinkles. With all the probiotic bacteria help your gut function better hence keeping the skin shiny and clean.

Chocolate: Chocolate is said to be having flavonoids which help protecting the skin from ultraviolet rays.Article written by #Dietician #Clinical #Nutritionist Geetanjali ahuja (Mengi) #Skincare

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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10 Best Foods for Improving Hair Quality

Man or a woman, a lustrous mane spells a lot about their health. Having long and strong hair is every ones wish and yes there are numerous products in the market which help you get there in some days. But it is equally important to nourish your hair internally.

The very first step to be taken for getting the best quality of hair is to include the following food items in your food lists right away.

Spinach- Spinach is packed up with nutrients like vitamin A, beta carotene, folate, vitamin C and iron. No wonder they work for maintaining good scalp and improve hair quality.

Guava-A super fruit, guava is locally available everywhere. It is full of vitamin C, which protects the hair from being brittle.

Sweet Potatoes-Sweet potatoes are loaded with beta carotene. Our body converts beta carotene to Vitamin A. Your dry and dull hair turns beautiful by eating this simple tuber regularly.

Eggs- Eggs are rich in Vitamin B called biotin which helps for hair growth. Eggs nourish your hair internally.

Lentils- Folic acid is needed for the body to bring back the health of red blood cells. These red blood cells improve oxygen supply to scalp. Eating plenty of lentils will result in ample folic acid in the body, leading to long lustrous hair.

Amla- Native fruit to India, gooseberry is attributed to the health of hair from generations.

Almonds- Indians use almond oil for oiling hair. Internally almonds provide magnesium to the body which helps in growing healthy hair.

Walnuts-Omega 3 fatty acids in walnuts help grow hair well. Two walnuts a day creates magic with your hair.

Carrots-Carrot prevent hair loss, it helps hair grow faster and also aid in getting thick hair.

Flax Seeds and Sunflower Seeds-These seeds are rich in zinc, protein, potassium, selenium, biotin, iron, copper, vitamin E, Vitamin B, Magnesium and Calcium.

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Role of Dietitians Today

With the whole world running towards a fitter and healthier tomorrow, dietitians and nutritionists have become sudden super stars. There are many nutritional clinics that are cropping up in every corner of our country and claim to change our lifestyle and us for the better. These clinics are supremely attractive for all those who would love to lose their weight and look trim as they offer a number of effective programs.

Junk food and fast food has become a way of life for most of us, but the past few years have seen an adverse change in lifestyle by many. The awareness for healthy eating is spreading like wildfire and thousands of people are changing their eating habits for the better every day.

Diet is something that differs for every individual. It is not advisable to download some diet plan from the internet and follow it without any guidance.

Every one of us have different metabolism, lifestyle, calorie requirement and activity level. All these factors have to be analysed in depth before a diet plan is drawn out. This shows the importance of a professional dietitian or a clinical nutritionist.

Sometimes even if the conditions for two people are similar their diet plans might vary according to the environment they belong to. It is always advisable to eat food that is cultivated in your ecosystem. Hence a professional, well experienced dietitian is a must when we start a diet.

Today, well certified online nutritionists are present who can help us have a personalised diet plan after analysing our body requirements and medical history.

Eating healthy is not a standard plan for all. We should eat right. Hence it is essential for us to take help from qualified people and make ourselves fit and healthy

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Health Benefits of Olive & Lemon

Olive plants grow mainly in the Mediterranean basin and olive oil is extracted from the fruit. It has a wide range of beneficial uses. It is used as a cooking oil, as a pharmaceutical, as a cosmetic, in soaps and creams, and as a fuel. This wonderful extract has worked magic in attaining a healthy living and can also cure you of certain disorders. Let us peek into the world of this lipid legend!

Health benefits of Olive Oil

Olive oil is advised to be incorporated in the daily diet to control cholesterol, relieve constipation and aid in weight loss. It is also known to work as an aphrodisiac. The oil improves bone quality, nail growth and helps in development and lustre of hair.

Benefits for the skin

It is used as an ingredient in makeup removers, soaps, and scrubs for better outcomes. Olive oil contains anti-ageing properties that are searched for by almost every middle-aged woman in a population. They are also used as moisturisers and for enhancing the skin quality.

How does it work against diseases?

Olive oil is rich in antioxidants like vitamin E, phytonutrients (which act as anti-inflammatory agents), and it works as a preventive agent against cancer, heart disease, high blood pressure, obesity, osteoporosis, and similar diseases.

Health Benefits of Lemon

Lemon is another all-time favourite citrus fruit, found in Asia in large quantities and qualities. It has many health benefits as well. Lemon is also a choice of the general population in both culinary and non-culinary units.

Why are lemons favourable?

Lemons are rich in vitamin C, which is much more than the daily consumable value. They are also packed with flavonoids, iron, magnesium, calcium, potassium, vitamin B6, copper, and folates. Modestly, it can be assured that they work as anti-toxic and anti-infectious substances.

How lemons contribute to a healthy lifestyle?

Lemons help in breaking down free radicals, which, when more in number, can cause serious damage to blood vessels and cause cholesterol formation.

Its citrus quantity helps prevent acne, resulting in a healthy, glowing skin.

It helps in iron absorption due to its high content of vitamin C.

It relieves problems related to indigestion and constipation.

It is used in hair care.

It can treat dandruff, hair loss, and provide additional shine to the hair.

It is also good for throat infections, due to its functions as an antibiotic.

These two gifts from nature are so common to the human eye that we fail to provide them the importance they deserve. Nature has provided many such gifts to us. Open your eyes and start searching for more!

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Respect Your Intestine by Having Right Food

Every organ is extremely essential for the proper functioning of our body. The digestive system is one of the biggest networks in our body that plays a vital role in the absorption of nutrients and minerals. We have the large and small intestines which enable the absorption of nutrients and disposal of waste from our system.

The small intestine is present below the stomach and right above the large intestine and 90 percent of the digestion and absorption takes place here.

After the mechanical digestion of the food, chemical digestion of it takes place in the small intestine where the proteins, lipids and carbohydrates are absorbed by it.

The large intestine on the other hand absorbs the remaining water from the already digested food and throws the useless waste material out of the body.

As the intestines play a very important role in the digestive process, it is our duty to take care of them in the best way possible for Gastrointestinal Diseases. Certain food items help us maintain a good digestive system and gut health.

Probiotic foods are the most recommended of them all. Yoghurt, especially unsweetened yoghurt that has live active cultures is recommended for a healthy intestine.

Food rich in fibre content also helps us have an excellent digestive system and for this we should start eating whole unprocessed food items. We should also start cultivating good bacteria that will help in fighting all intestine related disorders.

Fat is a nutrient that most of tend to avoid to reduce weight. But this is one of the major mistakes we do when we diet. Good fat is an essential part of our human body and we should never eliminate any nutrient from our body totally.

Hence a balanced diet and good exercise will help us in having a perfect digestive system and intestinal health.

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Keep PCOS at Bay

Polycystic Ovary Syndrome is one of the most common diseases that are faced by the women of today and the major reason for this is the lack of healthy balanced diet. PCOS is a disease that prevails most commonly in obese or overweight women. Women with PCOS have higher level of insulins than normal and this causes your ovaries to produce excess androgens.

The PCOS diet consists of food high in fibre and protein. High fibre food can help combat insulin resistance by slowing down digestion and reducing the effect of sugar on the blood. High fibre food includes beans, lentils, leafy vegetables, almonds and sweet potatoes. Lean protein plays a crucial part in the PCOS diet as it ensures that it is filling and is a health dietary option for women. Lean Protein is concentrated in food such as tofu, chicken and fish. The diet should also include food reducing inflammation such as tomatoes, kale, spinach and almonds and olive oil.

There are certain food items that should be avoided if you have PCOS. They include foods with refined carbohydrates such as white bread, snacks and drinks with high sugar levels and inflammatory food such as red meat. PCOS like many other diseases is positive to proactive lifestyle. Weight loss dietitians state that a healthy diet along with daily exercises would keep PCOS at bay.

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Rice - Good or Bad?

Is rice good or bad? this has been a million dollar question for the past few years.

Rice is not a bad thing. But the bad thing is when we mindlessly gobble huge portions of it. A humble dal-chawal meal is so satiating, that it makes us eat slower and increases our chances of eating the right quantity. This promotes good health and proper digestion, which are the cornerstones of an accelerated metabolism.

HEALTH BENEFITS OF RICE:

Provides Energy:

All forms of activities require energy. Carbohydrates are the quickest source of energy and rice is packed with carbohydrates. Skipping this important component in your meal will make you feel sluggish.

Promotes muscle growth:

Rice contains important amino acids, and when served with a meat dish, the diet is almost complete in terms of muscle mass. Rice is a good option for vegans and vegetarians seeking to develop their physique. The protein content in rice is important for muscle development and preserves lean body mass.

Prevents gastrointestinal distress:

Rice has low fibre content and is therefore beneficial for people suffering from diarrhoea, colitis or morning sickness. The low sodium content present in rice makes it a good choice for those with high blood pressure and kidney diseases.

Other benefits:

Rice has mild diuretic properties and serves as a good digestive aid and natural anti-inflammatory. The manganese component present in rice helps to boost the immune system. Thiamine present in rice is an important component for cognitive processes.

RICE DIET

Despite the recent negative press about rice, it still remains the staple food for most of the worlds population. Many cultures consume rice, several times a day. Though rice is produced through a refining process, which eliminates the inherent nutrition, it still provides us with various health benefits through diet. The rice that we consume is not bad, but what matters is what is served along with it. Rice is actually packed with nutrients and has more advantages over other carbohydrates.

HEALTH RISKS OF EATING RICE:

Rice contains high glycemic index and is considered to be a fast carb. Rice is rapidly broken down into sugar in our body. This in turn contributes to insulin resistance and glucose spikes. Studies show that consuming white rice in large quantities, five times a week increases the risk for type-2 diabetes.

CONSIDERATIONS:

Brown rice is low on the glycemic index and decreases the risk of diabetes when ate in moderation.

White rice lasts longer than brown rice and can be stored for a longer period of time.

All types of rice are low in terms of allergic risk. But white rice is a great choice for people who are allergic to wheat and wheat products.

Parboiled versions of rice take longer to cook, but retain more nutrients.

One serving of cooked rice has about seventeen percent of the daily allowance of carbohydrates.

White rice is high in carbohydrates but low in fibre. It does not contain a large amount of vitamins or minerals and is easily digested.

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Diwali - 6 Tips to Help You Balance Your Craving for Sweets and Snack

Finally! Its Diwali, the festival of lights. The festivities have already started and you have let your guard down by happily munching on sweets and festive savouries. While your cravings are satisfied, its a different story for your body. Calories are getting piled up with almost little exercise, unhealthy habits are playing havoc with your metabolism. You might just see yourself 3-5 kilos heavier post Diwali.

The usual source of high calorie food during Diwali are the sweets that you eat. Laden with sugar and ghee, they are a recipe for disaster. So the question here is, how do you control the craving and keep away from calories?

Follow these tips and you shall thank us later:

Drink up:No! Not the beer. It is very important that you drink at least 2-3 liters of water regularly. Dehydration can make you crave for sweets as the body may get confused between thirst and hunger. This also means that you need to avoid carbonated beverages such as sodas and other soft drinks.

Load up on protein: Eat protein based foods such as chickpeas and cottage cheese to fill up your protein quotient. Protein keeps your metabolism elevated and also makes you feel fuller. Try this: eat a protein rich snack before you head out as it will help reduce your appetite thus, helping you to avoid binge eating.

Choose sweets wisely:If you must eat sweets, then make sure you dont overindulge. Stick to one or two sweets; also pick sweets that are less sugar laden. For example; choose the rasgulla instead of the gulab jamun and squeeze the rasgulla before eating it in order to avoid the sugary juice within it.

Smile at the sight of nuts:Nuts such as cashews and almonds contain heart healthy fats that are good for you. Keep the portion size small as they are high calorie food, eat them regularly as they promote satiety; which means your chances of gorging on sweets considerably reduce.

Never forget to exercise:If you did not pay much heed to what you had, make sure you burn those extra calories off. Go for a run, swim or even a game of football; anything that keeps your heart rate elevated to the fat burning zone for 30-40 minutes.

Be aware of what you eat: Being aware of what you are eating is the most important tip that you can ever get. You need to be conscious about the type of food you eat and also how much of that you consume. Eating healthy does not mean you can eat too much, as they still contain calories.

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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How to Lose Weight the Right Way

In our everyday eat-and-run, huge-portion-sized culture, maintaining a healthy weight can be a challenge, and losing weight can be a massive challenge. While there is no easy fix to weight loss, there are plenty of steps that you can take to develop a healthy relationship with food, curb emotional triggers to overeating, and achieve long-lasting safe weight-loss. Here are a few safe options to lose weight the right way.

CUT OUT HIGH-CALORIE CONDIMENTS, SUGARS AND REFINED CARBS:

In spite of aiming to cut down on carbs, most of us consume way more sugar and refined carbohydrates than we actually plan to. Eliminating candy and desserts from our diet is not the only solution, though. Sugar is hidden in foods as diverse as bread, canned soups, pasta sauces, margarines and many foods labelled low fat. All this hidden sugar quantifies to nothing but a lot of empty calories.

Plump for low sugar products and use fresh ingredients instead of canned goods whenever possible. By slowly reducing sugar in your diet, you will give your taste buds time to adjust to the change and will be able to wean yourself off the craving for sweets.

In order to avoid insalubrious spikes in blood sugar, avoid refined carbs like white bread, white rice or pasta, and go for their whole-grain counterparts instead.

HOOF IT UP

Exercise is the key to weight loss. Recent studies show that people who manage to exercise at least one fifty minutes per week are more successful with weight loss. People who do not have time to exercise can make a few small lifestyle changes, like taking the stairs instead of the elevator or parking the car a bit farther from the destination, so that they will have to walk.

DRINK IT DOWN

Water can be considered as liquid gold when it comes to weight loss. Water powers your workouts, boosts your energy and increases your metabolism. It also helps you heed your hunger cues and keeps you from drinking other things. Drinking more water may decrease calorie intake and reduce the risk of long-term weight gain and obesity. Drinking water before meals will reduce appetite and intake, thus leading to weight loss.

TRY THE VEGGIE-LOADED PLATE METHOD

Many best nutritionist recommend using your plate to guide your food selection and portion sizes. You can fill one half of your plate with vegetables and the other half can be split between protein and starchy carbohydrates. And if you decide to go for a second serving, it better be all vegetables. Studies have shown that people who consume five or more servings of fruits and vegetables per day are more successful with weight loss.

WORK FLAX SEEDS INTO YOUR ROUTINE

One of the easiest and safest things you can do to speed up your weight loss is to incorporate at least two tablespoons of flax seeds into your daily food regime. You can add it to your morning oatmeal, blend it with your smoothie or sprinkle it over your soup or salad. Flax seeds are the epitome of nutritional benefits and a great source of soluble fibre. They help in lowering cholesterol levels and make you feel fuller for a longer time.

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Prevent Osteoporosis Through Your Diet

World Osteoporosis Day 20 October 2016

Osteoporosis is a medical condition in which the bones become brittle and start thinning due to the loss of tissues. Doctors advise food rich in calcium, vitamin D and vitamin C to help maintain healthy bones as well as to reduce the risk of this condition. Regular muscle-strengthening exercises are also helpful in preventing osteoporosis. According to recent studies, the following foods help prevent osteoporosis and relieve painful symptoms.

MILK

It is no big surprise that the superstar of foods for osteoporosis is milk. Milk brims with bone strengthening calcium which is a crucial nutrient for healthy bones. Milk is packed with Vitamin D, which is important for the absorption of calcium in the body, improves bone health and also boosts the immune system. If you are worried about the weight gain factor, go for low-fat or skimmed milk.

FISH

A perfect osteoporosis diet should always include fish as it is an impeccable source of calcium. Fish, especially Salmon is packed with vitamin D, an important nutrient which helps the body absorb and process calcium. Sardines are also a rich source of calcium. The calcium in fish helps maintain bone mass and also maintain bone structure.

ALMOND

Almonds are a great source of Vitamin E, manganese, calcium and riboflavin, and are an inseparable part of the osteoporosis diet plan. It supports bone health in many ways. Almonds are a chock-full of essential nutrients that help build strong and healthy bones. For people suffering from osteoporosis, it is must to incorporate a handful of almonds in their daily diet plan.

EGGS

An ideal diet for osteoporosis is never complete without eggs. Eggs are packed with Vitamin D, Vitamin K, Vitamin E, Vitamin A, phosphorous, folate and selenium. They are one of the best natural sources of protein which protects our bones and promotes healthy hair and nails. The phosphorous in the eggs is an important component for healthy bones and aid in strong bone formation.

YOGURT

Yogurt is one of the most noted food items that can be incorporated in your diet to reduce the problems of osteoporosis. Yogurt is a milk product and is a great source of animal protein. It also contains several other nutrients like calcium, potassium, Vitamin B2, Vitamin 12, Vitamin D and magnesium. In women, during their menopause, there is a notable decrease in the estrogen levels which in turn can cause thinning of bones, yogurt restores the estrogen levels and ensures bone health.

BANANAS

Bananas are very nutritious fruits and one of the most effective foods to prevent osteoporosis. One of the main reasons to incorporate bananas into the osteoporosis diet plan is its high potassium content. Regular intake of banana helps the body to absorb calcium and other essential bone healthy nutrients that ensure bone health and lowers the risk of osteoporosis.

CABBAGE

Cabbage is one of the best foods for osteoporosis and ensures strong, healthy bones. It is a great source of fibre, vitamin B6, vitamin D, folate, iron, magnesium, calcium and potassium. Folate plays a pivotal role in carrying out many bodily functions like bone repair and bone maintenance. Cabbage also helps in the process of bone metabolism.

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Side Effects of Late Night Binging

With an increase in health issues every day, we are beginning to hear a lot about the importance of eating early and the cons of late night binging. Eating late at night is usually blamed for obesity, but it also contributes to various other health complications. Calories that are consumed at night are not processed as efficiently as those consumed during the day. The habit of late night binging usually starts with skipping breakfast, eating a petite lunch, and by 8 pm you want to eat everything in sight or even wake up at midnight with food cravings.

WEIGHT GAIN

One of the most important reasons to avoid late night eating is the possible risk of weight gain associated with this habit. While most people are aware of the fact that late night gorging may contribute to weight gain, they are not always aware of how it can happen. This is basically caused by the changes in the rate at which our metabolism functions during our sleeping hours versus our waking hours. At night, our metabolism slows down and the food that we consume is metabolized and digested at a much slower rate. This may contribute to increased weight, and thus obesity. So people trying to lose weight should eat at least 2 hours before bed. If you must eat late due to unavoidable reasons, then choose foods that that are low in calories and rich in fibre.

FLUCTUATIONS IN SLEEP CYCLE

Another important reason to avoid late night eating is due to the effect it can have on your sleep cycle. Studies have shown that the digestive process can have serious implications on your sleep cycle, cause you to wake up more often, and give you a hard time falling asleep at the first place. One of the worst foods that can disrupt your sleep cycle are sugary foods such as chocolates, cookies or other baked goods. These foods may also cause grogginess the following day. In contrast, chamomile tea or some warm milk may actually help you to fall asleep at night.

HEART BURN AND ACID REFLUX

Acid reflux is a condition in which the stomach acid trickles up into the oesophagus after eating. It is often accompanied by heartburn, or a burning sensation in your lower or mid-chest. Though occasional acid reflux and heartburn symptoms are rarely a cause for alarm, recurrent symptoms can indicate chronic digestive disorder or GERDgastro oesophageal reflux disease. Going to bed immediately after eating can trigger acid reflux or other GERD symptoms. Overeating or eating high-fat acidic foods at night heighten these risks.

TIPSTO AVOID LATE NIGHT BINGING-

Eat a big breakfast and a moderate lunch.

Have a satiating dinner before 7 PM.

When you resort to late-night eating, opt for nutritious foods, such as whole grains, fruits or vegetables.

Try not to watch TV while eating. Studies have shown that it might subconsciously trigger the desire for more food.

Create a new night time ritual of taking a brisk walk after dinner.

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Look Perfect on Your Wedding Day

Every bride wants to look stunning on her wedding day and therefore many brides today try to lose weight within a brief span of time using shortcuts.

The stress that sometimes accompanies the desire to lose weight instigates many brides-to-be to go on a crash diet or use harmful and untested diet pills.

While the results in the short run may be desirable, it is the long term health which ultimately suffers. To top this, many brides binge eat after their wedding and in the process pile on more weight than they had initially lost, as their metabolism rate has been affected. So here are a few tips to look like a million dollars on your big day.

SLEEP WELL

Most brides-to-be do forget what sleep is once they get engaged! It is understandable that so many emotions must be going through your mind, as you get busy with your wedding preparations, but if you want to look stunning on your big day, you should remember that sleep is the only time when your body recovers from all the stress it goes through during the day. And an added benefit is that good sleep is an important factor in the process of weight loss as well. It stabilises your hunger hormones and helps control your appetite.

ENROLL IN A GYM OR A FITNESS CLASS

If you can motivate yourself to workout at home or go for a brisk walk for an hour, then well and good. But if you are one of those girls who keep pushing back their workout sessions, then you better enroll yourself in a gym or a zumba class or any other fitness class.

DRINK PLENTY OF WATER

Water is a brilliant solvent that flushes away all the toxins from your body and leaves you with glowing skin, lustrous hair and a fit body. Water powers your workouts, boosts your energy and increases your metabolism. It also helps you heed your hunger cues and accelerates weight loss as well.

EAT SMALL MEALS EVERY 2-3 HOURS

With all the shopping excitement and rushing around for wedding preparations, eating frequent meals could be a challenge. But all you need to do is to plan your day smartly and carry your meals with you wherever you go. This would also help you satiate your hunger pangs and skip the junk when you are out shopping. Besides, frequent meals improve your metabolism and helps burn fat faster.

CUT OUT THE UNNECESSARY FATS AND SWEETS

Avoid all the high calorie condiments, sugars, refined carbs and unnecessary fats like butter, cheese, cakes, pastries, fried foods, etc as they ultimately ditch your efforts to lose weight. Moreover, sweets can give you mood swings and sugar cravings which you definitely dont need at this point of your life. Plump for low sugar products and use fresh ingredients instead of canned goods whenever possible. By slowly reducing sugar in your diet, you will give your taste buds time to adjust to the change and will be able to wean yourself off the craving for sweets.

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Beware of False Dietician

In the past decade, people have become exceptionally conscious about their weight and thus dieticians have become an integral part of their lives. Dieticians not only help us reduce our weight but also lead us to a healthy body and life. However, choosing the right dietician is very important. Nowadays, information on all the diets to be followed is available on the internet. Hence,anyone can call himself or herself a dietician by reading up stuff on the net. Online dieticians are rising exponentially and their authenticity cannot be totally trusted. It is in our hands to not entrust all the dieticiansand to be safe from Quakers.

Obesity or overweight is the cause of many health issues. Every body type requires a different kind of diet and weight reduction program. Analyzing the medical reports of the person and then suggesting a diet plan that provides all the required supplements for the person is very essential.Fake dieticians have a set of present diet plans that they subscribe to all their clients irrespective of the medical background or work out regime.A well-qualified dietician examines the medical reports of their clients and if there are any nutritional deficiencies or diseases, the diet chart will include food that will be helpful for them too. The calorie intake should be directly proportional to the number of calories we burn every day. Starving is not the right way to reduce weight.

A properly qualified and practicing dietician would never allow their clients to starve or to follow a crash diet.Dieticians are made over the counter by running them through crash courses like drugs prescribed over the counter, both can be risky as they are not based on scientific knowledge and evidence.The world today has become fast and people have no patience at all for anything. They want everything to be done on a fast-track basis including a natural process like weight loss. Fake and immature dieticians take advantage of this and try to lure them into their ideas of quick weight loss. These weight loss plans may work immediately but they have long-term effects on our body.

Hence, for a healthy and flawless body, one should always remember the three Ps- Patience, Perseverance, and Persistence.

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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26 Benefits of Banana That Would Blow Your Mind

Bananas, the neat fruit packed in a bright yellow or green jacket, can offer you more than just a natural fruit sugar rush for increased energy.

Rich in potassium.

High infiber.

Natural ulcer remedy.

Naturalfatand cholesterol free.

Adds a good amount ofvitaminC.

Having a banana at breakfast every day adds many nutrients to your body.

Relieve from constipation.

Helps in curing Piles.

Bananas are good for yourheart.

They are packed with potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating.

Banana before work outs is a pack of energy punch and sustain your blood sugar.

Banana after workouts adds potassium lost from the body in sweating to boost muscle health.

BANANA IMPROVES YOUR MOOD- Bananas make you happy.

Eating bananas will help preventkidneycancer, protects the eyes against macular degeneration and buildsstrongbonesby increasing calcium absorption.

If you are looking for a food that can help you lose FAT, bananas being rich in SOLUBLE FIBRE are a perfect choice.

Improves Nerve Function and Enhances Brain Power.

Helps Recovering from Hangover.

Banana contains a generous amount of Vitamin C that helps maintaining the natural and youthful glow of the skin.

Nutrients in banana help in fighting wrinkles and keeps the skin youthful.

Help in softening the hair and protects the hairs natural elasticity, preventing split ends and breakage.

Bananas help createhealthycells.

Bananas fight anemia protects teeth from weakening.

Increase and enhancebrainpower.

Banana helps to quit smoking as banana contains potassium, magnesium, B6, and B12, all these helps to recover and reduce the level of nicotine.

Hydrates and moisturizes dehydratedskin.

Fights acne causing germs.

You can eat a banana to stop bingeing betweenmeals, as it acts as a full meal in itself.

The local names of bananas in India are kela (Hindi), Arati Pandu (Telugu), Vazhai Pazham (Tamil), BaleHannu (Kannada), Ethapazham (Malayalam), Kella / Kela (Punjabi), Kele / Kel (Marathi), Keda (Gujarati), Kollaa (Bengali)

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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Watery Secrets to Health and Weight Loss

Weight gain is a notorious virus that can plague people of any age bracket anywhere in the world. Theres but one way to tame its notoriety: alongside your diet, you need to deal with lifestyle changes with deft hands. Make those little tweaks to your schedule where you wake up an hour early to exercise and kick start your day with a healthy breakfast and where you drink water (like plenty of it) to keep weight gain at bay.

No. Water is not a magic bullet that dissolves in your body and helps you shed those extra pounds. But that is not to undermine the crucial role of water in weight loss in any way. Water is a bewildering fluid with no calories that keeps you hydrated and satisfied.

Here are some wonders that water can do to boost up your weight loss.

Kick starting you day with a glass of water.

Right after you wake up; treat yourself to a glass of water. It works as a flush for your body, draining it of the toxins accumulated overnight. To rev up your weight loss, begin your day with a glass of lukewarm water and squeeze half a lemon in it.

Drink water prior to all your meals.

There goes an innocent trick you could pull on yourself to manage your portions. Water acts as a suppressant for your appetite. How effortlessly it curbs down the amount of food you will now eat for your meal!

Drink plenty of water to rev up your metabolism.

Dehydration is a devilish foe while you are on weight loss. Without sufficient water, your body ceases to function normally. It slows down the body metabolism. Now that your body has gotten a little indolent, it does not burn as many calories as it was supposed to.

Drinking water keeps you full.

Its a funny thing the brain does at times. It mixes up the thirst signals with the hunger ones. So sometimes your oddly timed hunger pang is actually a cue for you to drink more water. For such times you could keep a water bottle nearby instead of snacking up on whatever is at hand.

Replace your soft drinks and sodas with plain water.

Water is a bewildering fluid totally capable in itself of quenching thirst and keeping you hydrated, and that too at zero calorie consumption. Now is the time to make that slight yet significant tweak in your lifestyle that we had talked about. Replacing your sugar-saturated sodas and soft drinks with water is a significant way of jumpstarting losing weight.

Drinking enough water takes care of your overall health.

Water is the conveyer of body fluid. It helps to balance the fluids and eases the passage for them as they flow from one end to another inside your body. These fluids are responsible for several vital body functions like absorption, circulation digestion, and movement of bowel and maintenance of body temperature.

To sum it up, the list of benefits of water in losing and managing weight is somewhat exhaustive. Moreover, it generously contributes to an overall well-being and paves the way for a much more beautiful, effervescent, youthful you.

So, drink up fellas. Bottoms up!

This article was originally published on Practo Health Feed by Dr. Geetanjali, Dietitian/Nutritionist

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