Blog | Dietician Priyanka Khandelwal\'s Diet Planet


  • Learn about SUGAR in Nutrition, its scope and effects on your health

    In Health Tips On 28 December 2016

    Chemically and in simple layman language sugar is basically simple form of carbohydrate. Sugar is basically compound known as Glucose. Its derived from various sources like sugarcane, milk, fruits etc. This blog discusses on SUGAR in Nutrition and its effects on our day to day eating habits and, not sugar commonly known as a disease and the ways of detection of medical condition due to imbalance in blood sugar levels. Sugar in blood is not a disease but, imbalance of sugar in blood can cause metabolic diseases.   Why Sugar is important Nutrition.? The compound Sugar in our food is instant source of energy for body and the only simple form of fuel for our brain as Glucose and, an alternate source of energy for other organ systems and muscles.                 The brain needs glucose to burn and use it as single and only source of energy and, actually brain is a very sensitive and important organ which needs instant energy to keep it up and working. What happens in body systems when sugar is consumed in excess? Sugar is the trigger to most of the normal medical condition or metabolic diseases an adult faces in present times but sugar is indispensable when it comes to sweetening your drinks and desserts.  When consumed outside limits of moderation it causes Glucose imbalance in body, commonly known as High blood sugar. We all know that packaged sugar is available in 2 marketed packs types  - White and Brown . The White one is majorly used while Brown is a little more not as a usual / daily routine. If not administered in monitored proportions or high intake of dietary sugar is not only harmful for adults, but can pose severe threats to the health of a child and teenager as well. When consumed outside limits of moderation it causes Glucose imbalance in body. See below points on how sugar affects your body: 1. Sugar can lead to a fatty Liver: Fatty liver is a troubling issue faced by many across the globe. It is wrong to think only alcoholics are subjected to fatty liver health condition. People who exercise little and consume huge amounts of fructose are also exposed to the threat of this disease. When a person doesn't do enough to burn up the existing amount of glycogen in his or her liver and take in fructose repeatedly, the liver turns that fructose into fat and thus impairing ones liver capabilities to a great extent. 2. Sugar may make you resistant to Leptin: Leptin is a hormone released by your fat cells. The hormone is particularly necessary as it sends signals to your brain telling it you are full and won't be requiring any more food. Fat people have more number of fat cells and thus additional Leptin too. The Leptin becomes inactive due to the effects of high blood triglycerides and insulin, both of which counter its functioning. 3. Sugar is addictive and there lies the key to temptation: Sugar is enormously addictive. If you like sweetened products, you will find it hard to resist your cravings for cakes, cookies or chocolates. Sugar accelerates dopamine secretion; this hormone makes a person feel good. Dopamine is the hormone released on the consumption of drugs such as cocaine. Researches reveals sugar is 8 times more addictive than cocaine. 4. Calories in sugar are not balanced out with any mineral or vitamin: Because of its lack of nutrient value, sugar is said to have empty or free calories. Food items rich in sugar tend to make a person lethargic and slackened while depriving them of essential minerals and vitamins. It is therefore, best to not allow children to have pastries, chocolates or puddings in excess. 5. Sugar leads to extensive tooth decay:  Sugar can accumulate on your teeth if you are having too many sweetened food items. This causes your teeth enamel to wear away, making it more prone to cavities and dental caries. 6.  Regular excessive consumption of sugar can cause dehydration and is known for causing puffy eyes and dry skin: The dehydration of skin leads to formation of dark circles under your eyes and, if you try reduce your consumption of sugar by half it will help you in rejuvenating your skin. 7. Excessive sugar consumption has always been linked to inflammation of skin and as a result it causes rashes and redness on skin: Even the most basic form of dermatitis or skin infection is attributed to excess consumption of sugar, specially from sources such as sweetened carbonated beverages, etc. Also, processed foods should be completely removed from diet as they contain lots of sugar. The excessive consumption of sugar is known to cause imbalance in the body and results in the secretion of insulin hormone and IGF-1. It causes the sebum gland on your skin to become over productive and results in excess secretion of oil, which leads to clogging of pores and in turn aggravates acne. Reducing the intake of sugar will have a significant impact and will help in reducing acne. While sugar is known to cause many ailments of the skin, such as hyper pigmentation or discoloration of the skin, very few people know that it can also cause wrinkles on your skin. Sugar consumption can lead to a process known as glycation, which is the binding of protein with blood sugar, which then results in the formation of excessive collagen thus, making your skin brittle. Excessive consumption of sugar has been linked to inflammation of the skin mainly contributing to skin diseases such as psoriasis. When blood glucose level rises in the body due to excessive consumption of sugar, it disrupts the absorption or the flow of oxygen into the skin thus, reduces antioxidants and causes inflammation. Reduced intake of sugar will reduce the symptoms of psoriasis.   What is a more natural form of sugar, White or Brown .? There are 2 forms of sugar available in marketed packs the WHITE and, the BROWN colour sugar. There is manufacturing difference between brown sugar and white sugar and lets try to understand here. The usual process of manufacturing sugar involves extracting the juice from sugar cane, which then is centrifuged to form finer granules. Unlike white sugar, brown sugar goes into some more steps in processing brown sugar to be blended with molasses.  Blending with molasses enhances the natural constituency of the sugar, this minimal processing step that goes into making brown sugar enhances its nutritive value. Advantages of brown sugar over white sugar : As brown sugar is granulated sugar with molasses, so it contains greater amount of minerals and consequently is recommended over white sugar. Brown sugar has decent quantities of calcium, magnesium, iron and potassium. Molasses, being a more natural constituent, so it scores over health benefits in comparison to white sugar. While white sugar includes synthetic flavors which may cause further damage to your health. As against this, brown sugar is slightly more beneficial. Compared to white sugar, brown sugar supplies a fairly reduced amount of calories. Brown sugar has more health enzymes than plain sugar.   Healthy food habits one can take care in consumption of sugar : Sugary foods are temptation giving and are addictive ! The first thought that comes to your mind when you see a chocolate pastry or a strawberry cheesecake is an immediate urge to eat it. However, these foods are filled with excessive empty calories and unhealthy fats that do not contribute positively to your health in any manner whatsoever. Basically, you need to control those taste buds in order to remain healthy and moderation is the key to keep control over excessive consumption. As some examples here are some common foods that may be enjoyable but are surprisingly bad for you: 1.  A chocolate cookie is something that you would love to eat anytime. These cookies are delicious to eat and thus, very difficult to stay away from. They contain calories in large amounts which are mainly from simple carbohydrates. They tend to raise your blood sugar immediately, thus leading to fat accumulation. 2.  Ice creams are high in calorie content and fat. Most of the calories are from simple sugar and saturated fat that raise your risk of heart disease. Regular consumption of Ice creams increases body weight in no time.   Some messages by World Health Organisation (WHO, International ) - - Reduced consumption of sugary drinks means lower intake of free sugars and calories overall, improved nutrition and fewer people suffering from overweight, obesity, diabetes and tooth decay. Free sugars refer to monosaccharides (such as glucose or fructose) and disaccharides (such as sucrose or table sugar) added to foods and drinks by the manufacturer, cook, or consumer, and sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates.   - Consumption of free sugars, including products like sugary drinks, is a major factor in the global increase of people suffering from obesity and diabetes,says Dr Douglas Bettcher, Director of WHO Department for the Prevention of NCDs.   - Nutritionally, people dont need any sugar in their diet. WHO recommends that if people do consume free sugars, they keep their intake below 10% of their total energy needs, and reduce it to less than 5% for additional health benefits. This is equivalent to less than a single serving (at least 250 ml) of commonly consumed sugary drinks per day, says Dr Francesco Branca, Director of WHO Department of Nutrition for Health and Development.   - According to the new WHO report, national dietary surveys indicate that drinks and foods high in free sugars can be a major source of unnecessary calories in peoples diets, particularly in the case of children, adolescents and young adults. - Source of information is WHO website

  • All You Need to Know about Ghee or Clarified butter

    In Health Tips On 08 December 2016

    Fat is an important part of your diet, but figuring out how much to eat can be confusing for many. Over the last few decades, every day and recommendations have gone from moderate-fat to low-fat, based on recommendations from Health Organizations (HO) worldwide. However, the new HO Dietary Guidelines no longer specify an upper limit for how much total fat you should consume. Along with protein and carbs, fat is one of the three macronutrients in your diet. Fat performs a number of functions and provides several health benefits: Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram. Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism. Brain function: Adequate fat intake is important for brain health, including mood. Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed. Flavor and fullness: Adding fat to foods makes them tastier and more filling. Lets try to understand a bit of chemistry behind fats. We consume fat in the form of triglycerides molecules. A triglyceride molecule is made up of three fatty acids attached to a glycerol backbone. The fatty acids contain chains of carbons, hydrogen and oxygen molecules. One way fats are classified is by the length of their carbon chains: Short-chain fatty acids: Fewer than 6 carbons. Medium-chain fatty acids: 6 to 12 carbons. Long-chain fatty acids: 13 to 21 carbons. Very-long-chain fatty acids: 22 or more carbons. Most of the fats we eat are long and medium chain fatty acids. Short-chain fatty acids are mainly produced when bacteria ferment soluble fiber in your colon, although milk fat also contains small amounts only. Long-chain and very-long-chain fats are absorbed into the bloodstream and released into the body cells as needed. However the short-chain and medium-chain fats are taken up directly by the liver to be used as energy. This blog focuses discussion on Ghee or Clarified butter a form of Fat we use in our Diet and the benefits we can realise out of it. We see that Ghee is a religion matter in Indian Kitchens since ages. The pleasant smell of Ghee as the tadka on dal or a spoonful of ghee on the hot simmering pulav or khichadi or even a dash of it on phulkas or rotis works tastefully as a daily indulgence. Ghee is also known as Clarified Butter internationally and is an essential ingredient in many Ayurvedic medicines also. Just because Ghee is all fat and no nutrients as it is a dairy produce, its Clarified butter with no milk residue and thus assumptions are made that its unhealthy choice of food. But the truth is that its one of the good sources of Medium chain Fatty acids (MCFA) & Short Chain Fatty Acids (SCFA)  which helps the body to loose weight by using the MCFA & SCFA for boosting energy than converting into fat cells. Conjugated Linoleic Acid (CLA) helps in burning the stubborn fat in your body, but remember moderation is the key. Also its good source of conjugated Linoleic Acid and Butyric Acid and Omega 3 fatty acids which work as antioxidants and protect the cells from degenerative disease like Diabetes and various types of Cancer etc. Some of the most impressive benefits of ghee include its ability to protect your gastrointestinal system, balance your cholesterol levels, provide additional energy, reduce inflammation in the joints, eliminates certain allergy concerns, protect you from various chronic disease, improve your eye health, strengthen your immune system, and even prevent certain types of cancer. Ghee keeps your immune system at its best to fight off any infection in the body. Ghee is rich in fat soluble Vitamins A, D, E and K and helps in improving immunity and thus given to new born and feeding mothers as a healthy supplementary role in food. The Butyric Acid in Ghee works as anti inflammatory in the body especially in the gastric track /lining as it has been seen that people suffering with peptic ulcers or ulcerative colitis have been benefited & seen less of symptoms over time . Caution: Ghee has numerous health benefits, people with heart disease, high blood cholesterol, diabetes should avoid or reduce the intake of ghee to prevent further health complications. The combination of saturated fat and cholesterol can increase the risk for heart disease.  Recipe for Nutritional Enhancement of homemade Ghee: So next time you are making ghee at home from white butter/ milk cream or malai collected from milk daily, then try to below recipe. During boiling the cream on heat / stove, add 4-5 leaves of Tulsi & 1 pinch of salt and 2 Bettlenut (Pan) leaves to make it extra aromatic and golden in colour and above all purely organically nutritious Now we know the facts that Ghee serves a number of important body support functions, along with making foods taste better and helping you feel satisfied. Eating the right amounts can go a long way toward reducing disease risk and enhancing your overall health. Then why should people be blaming Ghee as unhealthy..? So start having small amount of Ghee daily say 2 tea spoons or like 10 grams quantity a day,  will help you go long miles and support your body system functioning and processes in numerous ways. Opposed to than just adding the empty calories or bad fat through other forms of bad fat that you consume in junk food, fried stuff or bakery stuff. And, always remember the Golden Rule,Moderation is the Key to keep yourself Healthy and Fit.   Sharing is Caring, if you like this blog please share it with your friends and known tos ):        


    In Health Tips On 29 November 2016

    Since child hood we have learned from our parents educating us to make a habit of eating fruits daily or, to have an Apple or a Chiku daily. Fruits are very nutritious and loaded with variety of micronutrients like vitamins and minerals, these micronutrients play a vital role in maintaining and securing body systems vitality, endurance and strength and to keep us in optimal health state. We do agree on it and eat fruits regularly to some extent or, maybe we know the benefits but still dedicatedly can%u2019t be able to keep habit of eating eat fruits. Fruits are nature%u2019s beautiful and wonderful gift. Indeed they are life-enhancing food stuffs packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant produced micronutrients and compounds). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body keep good health avoid chronic disease to better extent possible and keep good life vitality and energy levels. But have we ever thought what time would be the best to have the fruits.? And, How we can have it in the best possible way or, how it helps support our body systems when taken in a certain way.? Let%u2019s read out below and explore to find out the benefits and best possibilities of eating fruits the right way. Almost all fresh fruits are high in fiber (roughage), vitamin C, and water. Regular consumption of fruit is generally associated with reduced risks of several diseases, better digestive health, better hair, skin and nails and above all delaying the ageing process. Fruits also help to reduce the risk of chronic / lifestyle induced disease like heart related, obesity, gastro intestinal (gut) and Type 2 diabetes. Fruit has been recognized as a good source of vitamins and minerals, Fruit are important sources of many micro nutrients with profile ranging from potassium, fiber, vitamin C, folate (folic acid) etc... We must try incorporating blueberries, citrus fruits, cranberries or strawberries which contain majorly folic acid and other phytonutrients and colour pigments that are well studied and documented for added health benefits and preventing hair loss.  You can have 1 to 2 fruit servings each day, to secure optimal health benefits. The best time to eat fruits is the first thing in morning after a glass of water or in between the meals as mid-meal i.e. post 2-3 hrs of any main meal as then the body can absorb the best possible nutrients it has and also helps the digestive system to be stronger. Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either and, also adds to the calorie content of the whole meal which may not be good for people who want weight loss or to even maintain healthy body weight. Also the fruits may get digested late because of other foods in the gut which may cause fermentation & formation of gas, feeling of acidity or bloating etc in the gut. Undoubtedly eating fruits is good for our health but, always remember Moderation is Key.Fruits should not be consumed before going to sleep as fruits are loaded with sugary compounds, this will increase your energy levels and thus can disturb your sleep cycles. Also we should not replace diet with a heavy fruit meal option on a regular basis, this habit will deprive your body of a broad range of nutritive value coming from meat, dairy products and vegetables. To avoid infectious disease fruits should be washed thoroughly and methodologically before consumption and assure it is clean and hygienic. The idea is to wash away wax and microbes from fruits which are contaminated by insects and flies sitting on fruits grown in orchard or storage at outlets. Especially sweet fruits with skin/ peel on it should be washed properly by dipping them in water for 3-4 hours or overnight or, you can also wipe the fruits with mild alcohol like ethanol and vodka soaked in small piece of cloth. Alcohol kills microbes instantly and leaves no smell or odour as it evaporates. If you cant wash properly better peel off the fruit skin and consume the inner stuff of fruit. This practice will help you get benefits and ease of consuming fruits with skin like mango, apple, chiku etc.. Fruits should be cut or can be have whole. For taste you can sprinkle dash of salts like Sendha namak (rock salt) and Kala namak (black salt) or black pepper powder as will add on the nutritive value and feel your taste buds happy. Fruits when consumed in whole is a more healthy way. But, at times you can try out fresh fruit juices, smoothies and shakes also as a replacement. Thats how eating fruits helps you look and feel beautiful and young inside out!

  • Great Ways To Reach Optimal Health

    In Health Tips On 03 September 2015

                                             1st week of September is celebrated as “nutrition & hydration week”so here I will be giving you great ways on how to attain Optimal Health & Nutrition from your day to day eating & lifestyle habits which will ensure maintaining good health, healthy weight & prolongation of outset of hereditary & lifestyle disease like B.P.,Cholesterol,Diabetes, Arthritis, Obesity  and so on…… Try to work these daily habits for achieving good nutrition into your routine: Define good nutrition: Learn about what good nutrition really is. It’s not just about carbs (read Carbohydrates), fats & proteins. It’s about all nutrients required by the body for different life process. Micronutrients or vitamins & minerals like B-vitamins, zinc, chromium, copper, vit C, sodium, potassium, calcium, iron etc… they all play a very important role in maintaining good health and may also help people who want loss weight. Think about making calories count ?: Rather than labeling foods good or bad and calorie wise. Consider the protein, good fats, vitamins, minerals, and fiber available in foods. Always have water available: Make sure that there\'s always water ready and waiting for you to drink. To make this more fruitful you can download apps on your best buddy that’s your android smart phones which will remind you to have water at timed intervals’ .Apps like water my body or aqua fit are really wonderfull. Set reasonable goals: Setting goal is not always for weight loss it could be for reaching good fitness level or optimal health or controlling your different lab blood tests. Start making small changes you can live with. Like having fruit daily, go for a walk, start having breakfast. Such small goals will help in long run Be optimistic about food: Think about food as nourishment and fun. And not a task to be completed or because you will feel better after eating it as sense of gratification for different moods. Consider supplementing: Although you may be trying to reach all of your nutritional goals through diet but it may be deficient for many vital nutrients. So a vitamin &mineral supplement can help ensure that you\'re getting everything you need to run your body efficiently in a way which will help you to minimize any general aches & pains, hair fall, acidity, dryness of skin, general lethargy, drained out feeling at the end of the day, not achieving proper weight loss even after following different things. Always opt for natural origin& chemical process free nutritional supplements which are of good origin, high quality & also non-habit forming, giving you maximum absorption of nutrients and realisation of maximum benefits. Be Patient: Instead of settling for food with immediate gratification, take your time and enjoy what you eat. Whatever change you make in your eating habits or lifestyle, follow it at least for  22 days. Researchers have proved that it takes 22 days for a change to become a habit so patience is the key. Indulge: Even if you are a very conscious eater or hard core gyming person don’t forget to allow yourself to indulge when appropriate. As it will help you to adhere to your regime more easily & you will not have the guilt of overdoing later which will vanish the goals attained. Plan ahead: Whenever you know there is a party to be attendedor outside eating plan, you work-out a little extra to burn off the extra calories eaten & manage meals by making healthy choices like grilled andbaked non-veg items, paneer preparations for vegetarians, fruit & milk based desserts. The more you plan, the better you can control your nutrition. Eat frequently: Becoming frequent eater i.e. 5-6 meals per day will allow you to eat more often in smaller portions. Which may help keep your metabolism geared up the whole day and also may help you lose some weight. Get a better night\'s sleep: Try to have 7-8 hrs of sound sleep. When you\'re well rested, you\'re less likely to turn to junk or comfort foods. Find a tip a day: Get a tip a day nutrition calendar, or sign up for email alert every day. Stick to serving sizes: Read the nutrition facts to find out the proper serving size for the food you\'re eating.   If   YOU  like this BLOG, I have two favors to ask. First, please write a review at below link : Because reviews play a huge role in helping other people discover useful blogs there. Second, please tell your family, friends, known to’s and colleagues about it. There is no bigger compliment you can give an Author than to recommend their work to others.

  • Foods To Tackle Depression as happy GUT will give a happy MIND

    In Health Tips On 18 July 2015



    In Health Tips On 10 July 2015

    The monsoons have officially arrived. With the cold and damp weather all around, nothing brings back the warmth like a piping hot dish. The season gives you a perfect opportunity to indulge yourself in some hot, tasty and filling preparations... Then what to eat and what not to eat. Don`t get confused here I give you the list of foods that you can have in Rainy Season  which will help you manage your weight plus are Nutritious too  so let us all welcome monsoons with healthy snack options

  • Power Foods That Boost Immunity

    In Health Tips On 07 July 2015



    In Health Tips On 30 June 2015

                       Red Amaranth Consumed in the form of  soups,salads,dals,curries and semi-dry dishes with rice Its one of the best source of vitamin K & Proteins Its also a rich source of  vitamins C & E, folate,iron,magnesium,phosphours & potassium Its calcium content is more than milk which makes it a super food for lactose intolerant, helps reduce risk of osteoporosis Also good for pregnant & lactating women’s   Kokum Consumed as sherbet,solkadi,syrups & added to fish curry This super berry is nutrient packed with nutrients like vitamin C,fiber,anti-oxidants & low in fat & calories This tangy fruit’s active ingredient,garcinol is an anti-oxidant with anti-carcinogenic properties Helps in diagestion,relifes flatulence  & heat strokes It’s a natural & effective food preservative   Coconut water Helps replenish lost fluids in the body due to dehydration 100ml of water contains 250mgs potassium  & 105 mg sodium Its low cal& fat –free with the benefit of simple sugars, electrolytes & full of essential minerals which makes for a good and healthy weight loss beverage   Bitter Gourd This summer produce is a natural remedy for liver Also helps in stabling blood sugar level Helps to increase cellular uptake of glucose and improves glucose tolerance It contains a phytonutrient -polypeptide-P that has been called a plant insulin & is known to lower blood sugar levels   Pumpkin Best consumed as curry,stir-fry,raita& desserts Rich in vital antioxidants and vitamins Benefits organs like stomach, spleen & pancreas Natural sweetness helps keep blood sugar stable Helps repair skin tissues as it a good source of beta-carotene 100gms of pumpkin seeds have 559 calories & 30 gms protein

  • Cooling Homemade Popsicls For Summer

    In Health Tips On 25 June 2015

                                              BE COOL AND ENERGIZED WITH THESE  SUMEER COOL POPSICLE / ICE POPS   GREEN TEA & MUSKMELON CANDY YOU WILL REQUIRE Ginger – 1 inch piece peeled & sliced Muskmelon- 1 Cup Pureed Coconut water – ½ Cup Water – 2 Cups Green tea bags -2 no. Honey-2 Tbsp Lime juice -4 tsp          Method   Boil ginger with 2 cups of water Remove from heat & add green tea bags, steep for 3 mins Mix honey,limen juice, pureed muskmelon & coconut water Add to the tea mix & freeze for 6 hrs in stick candy molds   MANGO ELICHI CANDY YOU WILL REQUIRE Mango – 1 ½  cup chopped Elichi/Cardamom powder-2tsp Sugar- 2Tbsp Ice cubes -15 no. Method Blend all the above ingredients until smooth Place in a stick mould and freeze for 2hrs. Enjoy the ice pops in comfort of your home and made at home by you..      

  • The Most Promising Health Apps for You... PART-3

    In Health Tips On 25 May 2015

                    In this Health App series of blogs today I share with you the Part-3. I will be suggesting you free Android app for Drinking optimal amount of water which is very important for vital physiological running of the body & its functions.  Here are some Qs to ask to yourself honestly- Do I drink enough water? Do I always forget to drink water regularly? First let me share with you some importance of the Key Diet Component - WATER in the body which will help you to keep yourself motivated to have drink optimal amount of water in this scorching summer heat!! Human Body\'s Major Component - Water On average, the body of an adult human being contains 60% water. Most of the water in the human body is contained inside our cells. In fact, our billions of cells must have water to live. The total amount of water in our body is found in three main locations: Within our cells (two-thirds of the water), In the space between our cells and In our blood (one-third of the water). For example, a 70-kg man is made up of about 42L of total water. Actually, the amount of water a body contains varies according to certain contexts: The body of a newborn is composed of more water (75%) than that of an elderly person (50%). The more muscular a body is, the more water it contains.  Conversely, the more fat in the body, the less water the body contains as body fat has little water. Also, all our vital organs contain different amounts of water: the brain, the lungs, the heart, the liver and the kidneys contain a large quantity of water between 65 to 85% depending on the organ, while bones contain less water (but still 31%!). Dehydration is a Common Problem                              Based on clinical trials on adults, scientists have identified that dehydration has an impact on Physical and Mental performance. Consequences of mild dehydration (a loss of 1-2% of body weight) include: Thirst, Tiredness, Headaches and Decrease in alertness, concentration and memory Loss of endurance and sport skills. Staying Hydrated is the key!   Dehydration can be avoided by drinking the recommended daily amount of water. Don\'t wait until you are thirsty to drink, When we feel thirsty, dehydration has already set into a certain degree.  So, everyone should drink regularly throughout the day, before they even feel thirsty. Prioritize WATER ! Water has no calories and is to be privileged as the first source of hydration when you want to manage your weight as among public health issues, obesity is soaring. Drinking water is a simple solution to manage daily calorie intake. Combined with physical activity, drinking water would also help to increase fat oxidation. It will also help keep your Hair, Skin & Nails healthy, glowing & beautiful. When you drink more water your eyes wouldn\'t get pain when you work continuously sitting before PC or laptop. This is why water should be considered as the primary source of hydration. From the above mentioned FACTS ,Water is quite essential for your body and have been suggested that a normal human being should drink at least 8 - 10 glasses of water daily.              The rules stays intact but we human forgets to meet the minimum requirements and our near or dear ones pressure us to drink more water. Are you among those who constant can\'t make it 8 - 10 glasses per day? Here\'s the simple, quick and affordable way of increasing your water intake through you very best friend your CELL PHONE!!! Yes, rightly understood its the free Android App   Water Your Body   Now, I think you might not forget to meet those requirements as here\'s available the Android application which will always stay close by you thereby reminding you from time to time. This App reminds you to drink water every day and with timed intervals and tracks your Water Drinking Habits. You only need to enter your current weight and this App   will help you to determine how much water your body needs everyday. When you have finished drinking a cup of water, you will need to add a cup in the App. Your next cup will be remained. Benefits of drinking water: You stay in shape, As it\'s calorie free You can clear up your skin You keep your skin and nails healthy Features include: Cozy reminders that will remind you the water you need to drink in the rest of the day Quantities are displayed in customized cup and Imperial (oz) or Metric (ml) units Customized starting and ending time to drink water within a day  Graph and logs of date record Stay healthy and drink enough water! Water Your Body is a reminder for you to drink the water every day and track your habits. The more you drink water, the healthier you get and your Skin and Fitness would be at best. The application is interesting straightaway as you install and run it for the first time as the cozy pouring water sounds comes out when you launch it. Interesting and I liked it.  You will also love it, get set and install it... For all those reasons, Water is Life. If   YOU  like this BLOG, I have two favors to ask. First, please write a review at below link : Because reviews play a huge role in helping other people discover useful blogs there. Second, please tell your family, friends, known to\'s and colleagues about it. There is no bigger compliment you can give an Author than to recommend their work to others.

  • The Most Promising Health Apps for You... PART-2

    In Health Tips On 20 May 2015

                   In this Health App series of blogs today I share with you Part - 2. I will be suggesting you free Android apps for Women health as these are helpful for the female population to stay fit & Conscious of their menstrual cycle & for other\'s to enjoy their Pregnancy through different stages. Keeping track of your period is important for a number of reasons, primarily health-related. When a regular menstrual cycle becomes irregular, it may indicate a hormone and/or thyroid issue, menopause, liver function problems, irritable bowel syndrome, diabetes or PCOD (Polycystic Ovarian Disease) and host of other health conditions. Women also commonly miss periods or experience menstrual changes when adopting a new exercise routine, gaining or losing a significant amount of weight, or simply going through a time of extreme stress. One late, early or missed period isn\'t necessarily cause for alarm, but if the menstrual irregularity is coupled with other symptoms, you should visit a Gynecologist without any more overdue. For many women, a missed period is the first indication of Pregnancy. On the other end of the spectrum, women trying to conceive can use period tracking to learn when they are most fertile. This may boost the chances of conception significantly. That fact alone is reason enough for sexually active women to keep track of their monthly cycles. Always, using a birth control method may not be possible for unplanned pregnancy so ,the rhythm  method  of  birth control can be used . In which a woman avoids sex during her most fertile days to prevent pregnancy and this relies on accurate period tracking. If you\'re trying to get pregnant now, or planning to in the future, it\'s wise to identify any potential risk factors you or your partner may have We know that lifestyle choices during pregnancy can have a big effect on the health of your baby, but can the choices we make before getting pregnant like too much caffeine or having a high-stress job affect fertility? While some of the factors are beyond one\'s control (such as age, time trying, and previous pregnancies), others are more possible to control. Particularly, identifying your fertile window and focusing intercourse within that time can dramatically increase your conception probabilities. Here a few of the more common health factors that can affect a woman\'s ability to ovulate, conceive, or carry a pregnancy to term. Being overweight: Body fat levels that are 10 to 15 percent above normal can overload the body with estrogen, throwing off the reproductive cycle. Being underweight: Body fat levels 10 to 15 percent below normal can completely shut down the reproductive process. Woman\'s body mass index (BMI) 20-30 have more chances of conceiving than females with Woman\'s of BMI < 20 or > 30 Having a hormonal imbalance: Irregularities in the hormone system (characterized by irregular menstrual cycles or short, long, or heavy periods) can affect ovulation. Having an autoimmune disorder: Diseases such as lupus, diabetes, thyroid disease, and rheumatoid arthritis can interfere with fertility. Taking medication: Antidepressants, antibiotics, painkillers, and other drugs used to treat chronic disorders may cause temporary infertility. Using tobacco or alcohol: Smoking may increase the risk of infertility in women; and even moderate alcohol consumption (as few as five drinks a week) can impair conception. Being exposed to occupational or environmental hazards: Prolonged exposure to high mental stress, high temperatures, chemicals, radiation, or heavy electromagnetic or microwave emissions may reduce a woman\'s fertility. Your age- Woman aged under 30 years have better chances of conceiving than  Women aged over 35 years The timing and frequency of intercourse relative to ovulation The length of time trying to conceive - Less than three years trying to conceive have more positive chances of conceiving than people trying for more than this Whether or not you have been pregnant before Getting Adequate Nutrition- This is one of the most important key for a women who wants to conceive as the lifestyle nowadays is to busy & stressful so it takes a toll on health which is shown by the body in the form of nutritional  deficient of  basic nutrients like vit c,folic acid, iron, calcium and many other vital co-enzymes and vitamins  & minerals which hinder the pathway to conceive You should also tell your doctor if you\'ve had a history of multiple miscarriages, painful menstrual cycles that require medication for pain relief, or abnormal Pap smears that have resulted in surgical treatment, as these factors can also affect fertility. Additionally, thanks to technology, it\'s easier than ever to keep track of not just your menstrual cycle, but your moods, physical symptoms and even food cravings at specific times of the month. Along with your fitness app if you need a Good Diet Plan to cope with Obesity or something else which is hindering your way to Pregnancy OR,  You wish to plan Healthy Pregnancy for good health of your sibling and yours check out the link to website below for an expert Dietician advice - Good Nutrition can help solve many problems getting in way to your Pregnancy problems or, may be even getting you healthy status towards Healthy Pregnancy.         Period Tracker     Period Tracker, the easiest way to track your periods is now on Android! Press a button at the start of your period every month. Period Tracker logs your dates and calculates the average of your past 3 months\' menstrual cycles to predict the start date of your next period.  View your current and future period dates, ovulation and fertile days, your moods and your symptoms in a simple month-view calendar. Decorate your phone with an icon that looks great on your home screen and that\'s discreet. It reads simply \"P Tracker.\" Period Tracker is FILLED WITH FEATURES Take daily notes of moods, symptoms, and intimacy. Easily view the number of days until next period or number of days late. Know when you\'re fertile with flowers that show on your home screen during your predicted ovulation and eight day \"fertile window.\"              My Pregnancy Today     Expecting? Get the must-have pregnancy app for every parent-to-be. Brought to you by BabyCenter, the parenting resource trusted by over 100 million moms worldwide. Simply enter your baby\'s due date and My Pregnancy Today will turn your phone into an expert guide for each day of your pregnancy. Feel more prepared for your baby\'s birth, and get the answers you need, whenever you need them. My Pregnancy Today features:   Pregnancy day by day: Learn how your body\'s changing, what\'s ahead, and how to cope  Fetal development images: See in breathtaking detail what your baby looks like each week Award-winning videos: Watch babies grow in the womb, and see moms giving birth Bumpy photo tool: Take a selfie every week and see your beautiful bump grow Contraction timer: Time your contractions and we\'ll calculate their length and time apart Baby registry: Find out what you need for your baby and personalize your registry checklist Wish list: Keep track of all the gear you\'re thinking about in one place  Kick tracker: Easily keep track of your baby\'s movements Birth clubs: Connect with other moms-to-be due at the same time  Countdown: Anticipate your big day with weekly notifications Due date calculator: Quickly determine your due date, if you don\'t know it yet Search BabyCenter: Find the answers you need with our integrated search tool  Birth preferences tool: Learn more about your options for labor and beyond All health information is approved by the BabyCenter Medical Advisory Board.   If   YOU  like this BLOG, I have two favors to ask. First, please write a review at below link : Because reviews play a huge role in helping other people discover useful blogs there. Second, please tell your family, friends, known to\'s and colleagues about it. There is no bigger compliment you can give an Author than to recommend their work to others.

  • The Most Promising Health Apps for You .... PART-1

    In Health Tips On 18 May 2015

    Today there\'s an app for just about anything, whether it\'s losing weight, working there\'s an Android app that can help. Owning an Android device won\'t do these are the best Android fitness apps and workout apps.  motivated and on track for becoming the version of yourself you want to be. reminder to check your progress, stay the course, and keep your will power strong. seven-minute power workout in your living room, fitness apps can help.  They operate as tracking tools, in which you log your workouts or simply drinking are a combination of all these things. Most of these apps can pair with an activity all, the best fitness apps let you set your own goals and maintain a pace that\'s right If you need a good Diet Plan to go along with your fitness app, check out the In today\'s part I will be suggesting you free Android apps that  will help you to   group activity with your friends or mates for 3week ,plus with an advantage on                                                                            you do it right!        quick \'n\' fit anytime anywhere, it only takes 7 minutes. This 7 minute workout is highlighted by the New York Times \"Maximum Results With Minimal  that was proved the most \"safe, effective, and efficient\" way to improve your workout and make yourself  healthie.The app offers a step-by-step guide to both 7-and audio cues to help you get the most out of your seven minutes. exercises to be done for 30 seconds, with 10 seconds breaks between each exercise. This must your first choice for office workout or home quick fit workout for The 7 Minute Workouts now supports \'Google Fit\' minutes abs workout can strengthen your core and tone your abs, with videos on 10 Daily Exercises  This app helps you to exercise daily. The app contains the ten most common jacks, high knees, bench dips, lunges, squats, basic crunches, leg-up crunches, Doing the workout will make you feel stronger, healthier, improve energy and equipment for the workout. Complete daily workout with log to keep honest check. Free and Simple Workout Log Difficulty levels  Daily Cardio  Daily Cardio Workout is a great 5 to 10 minute daily cardio routine for men and comfort of your own home. These proven exercises, demonstrated by a certified The routine\'s simple interface, complete with video and timer, allows you to easily FEATURES:  Great for both men and women Developed by a certified personal trainer No internet required to do the workouts their work to others. Sharing is Caring if you like this blog share it with your friends and known to's

  • Summers are Cool– Benefit from Goodness of WATERMELON!

    In Health Tips On 26 April 2015


  • The “Complementary Relation” of Calcium and the Vitamin D- “The Sunshine Vitamin”

    In Health Tips On 16 April 2015

                    Healthy bones are essential for you to achieve a life filled with enjoyment, activity and vitality. for all of this you will require good amount of Calcium combined with good amount of Vit. D ( popularly known as the sunshine vitamin) Without vitamin D, consuming the FDA recommended amount of Calcium will not allow our body getting enough Calcium abosrbed. Only through the combination of Vit. D and Calcium the body will be able to use and uptake Calcium properly and stimulate bone growth and maintenance. Without, sufficient Calcium absorption the body begins to lose the Calcium stored in the skeletal bones thus result in weakening of bones and putting you at greater risk for osteoporosis/ weak and less density in bones. Getting sufficient Calcium and vit. D is essential for building strong, dense bones when you\'re young and to keep them strong and healthy as you grow older.The information presented here will help you know all about Calcium and Vitamin D - the two most important nutrients for bone health. CALCIUM The most abundant mineral in the body is Calcium, and greater than 99 percent of it is stored in bone tissue. Although only 1 percent of the Calcium in the human body is found in the blood and soft tissues and it is here that it performs the most critical functions. Greater mineralized bone tissue corresponds to a greater Bone Mass Density (BMD), and to greater bone strength. Calcium is an important mineral for multiple body functions. Functions of Calcium The most important function of calcium in relation to Vitamin D is to Stimulate hormone secretion. Blood Calcium level is closely regulated by the hormones parathyroid hormone (PTH), calcitriol, and calcitonin.  Calcitriol is the active hormone produced from vitamin D. Parathyroid hormone and calcitriol act in a concert to increase Calcium levels in the blood .It not only increases Calcium release from bone tissue, but also it increases the absorption of Calcium in the small intestine and increases Calcium re-absorption by the kidneys. No hormone will work unless accompanied by the other. Vitamin D regulates PTH secretion and PTH regulates vitamin D activation to calcitriol. Adequate levels of vitamin D allow for a balance of the Calcium between what is released by bone tissue and what is incorporated into bone tissue, so that bone health is not compromised. Calcitriol and PTH function together to maintain Calcium homeostasis. Calcitonin does the opposite and decreases blood Calcium level. Besides the above functions Calcium also helps in building bones and teeth and keeping them healthy. Calcium also helps in blood clot, transmission of message in nerves and muscles contraction .It, also plays significant role in diseases like Diabetes, Cancer, Blood pressure, Kidney stones etc.. Recommended daily Allowance for Calcium Women Men Age 50 & Younger 1,000 mg daily Age 70 & Younger 1,000 mg daily Age 51 & Older 1,200 mg daily Age 71 & Older 1,200 mg daily       Calcium  Sources                                                                                                 Calcium is obtained mostly from dairy products, primarily from low-fat and non-fat milk, yogurt and cheese, paneer (cottage cheese) Broccoli, kale, mustard greens, and Brussel sprouts are excellent sources. Other sources are spinach, beets, cashews, and peanuts. fortified ready –to-eat cereals, beet greens, soy beverages, sardines, tofu, turnip greens, oatmeal, white beans, cowpeas, okra, kale. If you drink soymilk or another liquid that is fortified with Calcium, be sure to shake the container well as Calcium can settle down to the bottom of container. A good way to add calcium to your diet is to use non-fat milk powder to a number of preparations. Calcium Supplements The amount of Calcium you need from a supplement depends on the amount of Calcium you get from food. Calcium is absorbed best when taken in amounts of 500 – 600 mg or less at a time. You can take most Calcium supplements with food this debunks the myth that Calcium could only be taken empty stomach. Stomach produces acid that helps your body absorb most Calcium supplements. The one exception to the rule is Calcium citrate, which can absorb well when taken with or without food. Vitamin D  Nearly  69% Indians have inadequate levels of Vitamin D, despite the plentiful sunshine. one of the reason is that many of us are spending most daylight hours indoors. Do you ever wonder about an increased risk for skin cancer by spending too much time in the sun? Don’t worry  less than thirty minutes of sun exposure to the arms and legs will increase blood levels of vitamin D3 more than orally taking 10,000 IU (250 micrograms) of vitamin D3. However, it important to remember that the skin’s production of vitamin D3 is a regulated process, so too much sun do causes vitamin D toxicity. Vit. D refers to a group of fat-soluble vitamins derived from cholesterol. Vit. D2 and D3 are the only ones known to have biological actions in the human body. Although, Vit. D3 is called a vitamin, the body can actually synthesize vitamin D3. When exposed to sunlight, a cholesterol precursor in the skin is transformed into vitamin D3. However, this is not the bioactive form of vitamin D. It first must be acted upon by enzymes in the liver and then transported to the kidney where vitamin D3 is finally transformed into the active hormone, calcitriol (1,25-dihydroxy vitamin D3) where calcium plays a important role!   A person’s vitamin D status is determined by measuring 25-hydroxy vitamin D3 levels in the blood serum because it reflects both the vitamin D obtained from production in the skin and that from other diet sources. Functions of Vitamin D Activated vitamin D3 (calcitriol) regulates blood Calcium levels in concert with parathyroid hormone. The effects of calcitriol on Calcium homeostasis are critical for bone health Recommended daily Allowance for Vitamin D Women & Men Under Age 50 400-800 international units (IU) daily Age 50 & Older 800-1,000 international units (IU) daily   Sources of Vitamin D   There are three ways to get vitamin D: Sunlight Food Supplements Sunlight Your skin makes vitamin D from the ultra-violet light (UVB rays) in sunlight. Your body is able to store the vitamin and use it later. The, amount of vitamin D your skin produces depends on time of day, season, latitude, skin pigmentation and other factors. Depending on where you live, vitamin D production may decrease or be completely absent during the winter. Because of concerns about skin cancer, many people stay out of the sun, cover up with clothing and use either sunscreen or sunblock to protect their skin. The use of sunscreen or sunblock is probably the most important factor that limits the ability of the skin to make vitamin D. Even an SPF 8 type of sun block lotion drastically reduces the production of vitamin D by 95%. Food Vit. D is naturally available in only a few foods, including fatty fish like wild-caught mackerel, salmon and tuna. Vit. D is also added to milk and to some brands of other dairy products, orange juice, soymilk and cereals. Check the food label to see if vit. D has been added to that particular product. One eight ounce serving of milk usually has 25% of the daily value (DV) of vitamin D. The DV is based on a total daily intake of 400 IU of vitamin D. So, a serving of milk with 25% of the DV of vitamin D contains 100 IU of the vitamin. When building your plate to maximize vitamin D, consider mushrooms – they’re the only source of vitamin D in the produce aisle and one of the few non-fortified food sources. In fact, the  Institute of Medicine (IOM) recognizes them as the exception to the rule that plant foods don’t naturally contain vitamin D.You can boost the D in them by simply placing them on a sunny windowsill, just 20 minutes can significantly raise the fungi’s level of vitamin D. Supplements If you aren\'t getting enough Vit. D from sunlight and food, consider taking a supplement in consultation with your Dietician. But, before adding a Vit. D supplement, check to see if any of the other supplements, multivitamins or medications you take also contains Vit. D.Many Calcium supplements also contain Vit. D. There are two types of Vit. D supplements. They are a) Vitamin D2 (ergocalciferol) and b) Vit. D3 (cholecalciferol). Both, types are good for bone health. Vitamin D supplements can be taken with or without food. While your body needs Vit. D to absorb Calcium. Always add Vit. D supplement to milk or curds to have better absorption.   Talk with your healthcare provider or Dietician about best possible options for your requirement for Calcium supplements & Vitamin D Supplements to maintain good health.  


    In Expert Diet Tips On 30 March 2015

                                                Who doesn’t at least occasionally crave a sweet treat? May be it’s  morning biscuits or some sweet delicacy of India as yummy Jalebis, a midafternoon Cola, or to wind things down, aChocolate Fudge Brownie Overload with Caramel Swirl Ice Cream. Regardless of your favorite confectionary indulgences, we’re actually born with a sweet tooth. This might explain why the food industries came up with the magic bullets“Artificial Sweeteners”.Understanding, our desire for sweet flavors the food industry has developed and supplied sugar free alternatives designed to satisfy our cravings, referred to as sugar substitutes / artificial sweeteners or non-nutritive sweeteners. “While they are not magic bullets, smart use of non-nutritive sweeteners could help you reduce added sugars in your diet, therefore lowering the number of calories you eat. Reducing calories could help you attain and maintain a healthy body weight, and thereby lower your risk of heart disease and diabetes”. Too much of sweet can lead to problems such as dental cavities, tooth decay,obesity, and the health complications related to being overweight and obese (for example, type 2 diabetes, hypertension, hypertriglyceridemia, and heart disease). Problems such as osteoporosis and vitamin and mineral deficiencies can also occur when high-sugar foods replace more nutritionally balanced foods If you\'re trying to reduce the sugar and calories in your diet, you may be turning to artificial sweeteners or other sugar substitutes. You aren\'t alone. The villain of the piece is sucrose. Sucrose or cane sugar is the direct table sugar that one uses daily, it is a disaccharide made up of glucose and fructose and it provides four calories per gram. Hence, sweeteners are very important as they provide fewer calories than sugar. A sweetener is a food additive which duplicates the effect of sugar on taste. Therefore they are also called ‘Sugar substitutes’.You may be familiar with various product names for example Equal® (which can contain aspartame), or Splenda® which contains sucralose, or Truvia™, which contains Stevia Most sugar substitutes are many times sweeter than sugar. It takes a smaller amount of these sugar substitutes to provide the same level of sweetness. Some sugar substitutes are low in calories, while others have no calories. There are two types of sweeteners, nutritive and non-nutritive: Nutritive sweeteners The nutritive sweeteners provide same or fewer calories than sugar. Examples are fructose,maltose, lactose, honey,polyols like sorbitol,  xylitol,lactitol,mannitol,erythritol,isomalt,maltodextrins,polydextrose, hydrogenated starch hydro lysate. Non-Nutritive sweeteners These provide negligible calories. They are also required in minute quantities to provide the same sweetness as sugar. Examples are saccharin, aspartame, sucralose, acesulfame-K, stevioside, and Cyclamate. The artificial sweeteners have to be classified according to the concept of safety levels. Generally they are designated as food additives which are expressed as accepted daily intake (ADI).this reflects an amount hundred times less than the maximum level at which observed adverse effects occur in animal or human studies. Accepted daily intake is usually expressed as mg/kg body weight/day Sugar substitutes are regulated as food additives by the U.S. Food and Drug Administration (FDA). This means that the FDA reviews scientific evidence to be sure that a sugar substitute is safe before it can be used in foods and drinks. The following sugar substitutes are FDA-approved as food additives in the United States: Acesulfame K (brand names: Sunett and Sweet One) Aspartame (two brand names: Equal and Nutrasweet) Neotame (brand name: Newtame) Saccharin (two brand names: Sweet ‘N Low and Sweet Twin) Sucralose (brand name: Splenda) According to the FDA, highly purified stevia extracts called “steviol glycosides” (two brand names: Pure Via and Truvia ,stevi o cal) and monk fruit extracts (two brand names: Monk Fruit in the Raw and PureLo) are sugar substitutes that are “generally recognized as safe” (GRAS). This means that qualified experts agree the available scientific evidence about these products shows they are safe for use in foods and drinks. Sugar alcohols are another class of sweeteners that can be used as sugar substitutes.  Examples include mannitol, sorbitol, and xylitol. The FDA has determined that sugar alcohols are generally recognized as safe for use in foods and drinks.Artificial sweeteners are attractive alternatives to sugar because they add virtually no calories to your diet. In addition, you need only a fraction compared with the amount of sugar you would normally use for sweetness. Commercial use of artificial sweeteners The commercial availability of sweeteners is of practical importance. In India, Aspartame and saccharin are widely used. Fructose and other non-nutritive sweeteners are used as tabletop sweeteners Sorbitol, sucralose, acesulfame-K, are used in baked products as they can withstand high temperature cooking. Confections, candy, lozenges and chewing gum mainly contain polyols like sorbitol, xylitol, lactitol ,and erythritol. Saccharin and Aspartame are mainly used in cold beverages as they cannot withstand high temperatures. Diabetic foods mainly contain sorbitol, sucralose, and saccharin. Polyols and fructofibers essentially are used as bulking agents or diluents with many sweeteners. Many hygiene products such as toothpaste, mouthwashes contain polyols and sucralose as sweeteners. They are also used in cosmetic industries and pharmaceutical industries. Sugar substitutes are used for a number of reasons, including: To assist in weight loss – some people choose to limit their food energy intake by replacing high-energy sugar or corn syrup with other sweeteners having little or no food energy. This allows them to eat the same foods they normally would while allowing them to lose weight and avoid other problems associated with excessive caloric intake. Dental care – sugar substitutes are tooth-friendly, as they are not fermented by the microflora of the dental plaque. An example of a sweetener that can benefit dental health is xylitol. Xylitol works to prevent bacteria from adhering to the tooth surface, thus preventing plaque formation and eventually decay. The carbohydrates and sugars consumed usually adheres to the tooth enamel. Bacteria can feed upon this food source allowing them to quickly multiply. As the bacteria feed upon the sugar, they convert it to acid waste that in turn decays the tooth structure. Xylitol cannot be fermented by these bacteria, so the bacteria have difficulty thriving, thus helping to prevent plaque formation. Diabetes mellitus – people with diabetes have difficulty regulating their blood sugar levels. By limiting their sugar intake with artificial sweeteners, they can enjoy a varied diet while closely controlling their sugar intake. Also, some sugar substitutes do release energy but are metabolized more slowly, potentially allowing blood sugar levels to remain more stable over time.                   You might be surprised that “sugar-free” doesn’t automatically equal “carbohydrate- or calorie-free.” If you have diabetes, don’t expect sugar substitutes to save the day. Think of mile-high piles of mashed potatoes or unlimited restaurant bread and tortilla chip baskets and you’ve probably already exceeded your carbohydrate intake.                   Although limited in number, studies generally show that simply using sugar substitutes alone without reducing carbohydrate from sugary, starchy foods (such as bread, rice or pasta) or fat (oils, high fat meat and dairy products) will probably not help control your blood sugar or blood fat levels. If you have diabetes, find a registered dietitian who can help you fit your favorite sweet indulgences into your diet Cost – many sugar substitutes are cheaper than sugar. Alternative sweeteners are often low in cost because of their long shelf-life and high sweetening intensity. This allows alternative sweeteners to be used in products that will not perish after a short period of time. Here are the most common sources of sugar found on food labels:                    Brown sugar, Corn sweetener, Corn syrup, Dextrose, Fructose, Fruit-juice concentrate, Glucose, High-fructose corn syrup (HFCS), Honey, Invert sugar, Lactose, Maltose, Malt syrup, Molasses, Raw sugar, Sucrose, Syrup After reading the above information you will be having different questions in your mind like I’ve heard that sugar substitutes can cause cancer or other serious health problems. Is that true? According to the National Cancer Institute, there is no evidence that the sugar substitutes approved for use in the United States cause cancer or other serious health problems. Medical research studies have shown that these sweeteners are safe for most people when used in moderation. The American Dietetic Association concludes that there is a fair amount of evidence to confirm the safety of sweeteners at levels consumed within the Acceptable Daily Intake level How much of sugar substitutes can be consumed without adverse effects? Find out below: (Formula: Pounds/2.2 X ADI sweetener (mg) divided by amount sweetener (mg) in can beverage or pkg of sweetener) Acceptable Daily Intake (ADI) of Common Sugar Substitutes (Based on an 150 Pound Adult) Sweetener Number of 12 oz cans diet soda to reach the ADI Number of artificial sweetener packets to reach the ADI Acesulfame-K 25.6 20.4 Saccharin 2.4 8.6 Sucralose 4.8 68.2 Aspartame 17 97.4                      These amounts of sweetener would need to be consumed over a person’s lifetime! The ADI also includes a 100 fold safety factor, which means the FDA takes the minimum amount considered to be without adverse effects and then takes one-hundredth of that amount to establish the ADI. Moderation is  the key with sugar substitutes                When choosing sugar substitutes, it pays to be a savvy consumer. Get informed and look beyond the hype. While artificial sweeteners and sugar substitutes may help with weight management, they aren\'t a magic bullet and should be used only in moderation.                  Just because a food is marketed as sugar-free doesn\'t mean it\'s free of calories. If, you eat too many sugar-free foods, you can still gain weight if they have other ingredients that contain caloriesi.e carbohydrates and fasts/oils. And, remember that processed foods which often contain sugar substitutes generally don\'t offer the same health benefits as do whole foods such as fruits and vegetables.    

  • Rajgira and Sama/ Vari ki Idli - Recipe

    In Health Tips On 27 March 2015

    Sama or samvat or vari is also commonly called as vrat ke chawal these are not a kind of rice variety or even associated with rice. basically they are from the millet family.  It is nothing but a seed of a grass which commonly grows between the paddy fields as it requires damp or waterlogged soil. It is a weed of sorts. Instead of killing or removing this weed  the farmers harvest it. the english name for sama ke chawal is barnyard millet. the other indian names for barnyard millet is vari, varai, sanwa, samwa and swang Sama/vari contains a good amount of carbohydrates, proteins and fats, and thus comprises a balanced meal It is rich in calcium and some amount of phosphorus is also present, it has good dietary fibre and therefore has a low glycemic index and hence considered to be benficial for diabetics It has good amounts of Arginine, Tryptophan and Phenylalanine, which are essential amino acids required by the body.                              ‘Kuttu ka atta’ is really very nutritious. It is a fruit and not a grain .But, it is equally rich in the nutrients it possesses. Buck Wheat is especially high in fiber.Fiber is important for our body to clean out all the toxins making detoxification of body easy and weight loss. More fiber, better digestion and better we is very rich in its proteins content and B vitamins apart from minerals like phosphorus, magnesium, iron, zinc, copper and manganese.also rich in essential fatty acids for our body which keeps our skin soft and glowing from the inside. It lowers blood pressure, cholesterol and manages diabetes as it is low in glucose. ​I am writing below a rajgira recipe, which helps to keep all the health benefits of rajgira ​Ingredients Rajgira ka atta sieved-1 cup Varai (cleaned, washed)-1/2 cup Kuttu ka atta- ½ cup Buttermilk - 6 cups Green chilies paste-1 teaspoon Peppercorns crushed (optional)-1 teaspoon Rock salt (sendha namak) to taste Method Soak one cup sifted rajgira atta, half cup kuttu and half cup sama in six cups of buttermilk for four to five hours. Add green chilli paste ,crushed black peppercorns, rock salt to taste and mix well. Boil sufficient water in an idli steamer. Grease the dents in the idli stand, pour the batter into each dent till half full. Place the stand in the steamer and steam for fifteen minutes. Serve hot with coconut chutney    

  • Navratra Apple Paratha Recipe

    In Health Tips On 26 March 2015

                                                                                        This healthy Navratri fasting recipe will keep you energetic whole day. As it has the goodness of apple and the rajgira atta which makes it a complete and a nutritious dish at this fasting time.                                            Rajgira or Amaranth (in english) means “immortal” or “everlasting” in Sanskrit because it contains more than three times the average amount of Calcium which reduces one’s risk of osteoporosis, and is also high in iron, magnesium, phosphorus, potassium and Vit E and  it is the only grain which contains Vitamin C. Rajgira also has far more lysine, an essential amino acid, which the body does not manufacture/Produce, compared to other grains. Lysine is needed to metabolise fatty acids, absorb calcium, and is essential for strong, thick hair. Rajgira  improve one’s eyesight and  complexion . Amaranth is also easy to digest because of the presence of amino acids.                                 Apple contains impressive list of phtyto-nutrients, and anti-oxidants these compounds help the body protect from deleterious effects of free radicals. The fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut and also helps in prevention of cancer .Also contains Vitamin C, B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin) B6  Altogher  help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the human body. Ingredients you Require: Boiled and Mashed Potato  –  1 bowl Grated Apple  –  1/2 bowl Coriander Leaves  –  1 bowl Green Chillies  –  2 pieces Chopped Ginger  –  1 spoon Ghee  –  15gm Sindha Namak ( Salt)  –  As per taste Black Pepper ( Kali Mirch)  –  As per taste Rajgira ka aata  –  150gm Jeera ( cumin seeds)  – 1 spoon Method to Prepare: Pour some Ghee in a frying pan, Add cumin seeds in it. Grind coriander leaves, green chilies, ginger in mixer and make their paste. Pour 1 tbsp. paste in the frying pan. Now add grated apple, mashed potatoes, sindha namak and black pepper in it. Mix them well and take it out in a big bowl. Add rajgira ka aata in the mixture. Pour some lukewarm water(if needed) in the mixture and make dough. Now make small balls of that dough and make their parathas. Take a tawa and pour some ghee on it. Cook parathas on medium or low flame till they get brown. Yummy and healthy apple parathas are ready to serve with curd or coriander chutney

  • Black Beauty

    In Health Tips On 25 March 2015

                 This is a very tasty and nutritious combination of  Black grapes and curds .Black Grapes are high in amino acids  i.e  the building blocks from which proteins are made and also they contain powerful nutrient known as proanthocyanidins. Ingredients:- Black grapes -75 gms Dahi/curds-175 ml Sugar –if needed Method:-     Churn the above ingredients together to make a delicious and refreshing drink   Note:- A variation to the above drink can be made by adding 100gms grapes to  125ml water, extract the juice strain it and add chilled water and ½ lemon n serve.

  • Peanut Yogurt

    In Health Tips On 24 March 2015

    Peanut Yogurt               It’s a good choice to have peanut yogurt than our normal curds in these fasting time as it is rich in B-complex  vitamins like Riboflavin (B2) and Niacin (B3) and of  course  protein and calcium. You will require Peanuts -20 gms Water-130 ml Starter curd/yogurt-as required Method Soak peanuts in water for 4-5 hours Discard the water and  griand the peanuts into a paste Add water and mix well Squeeze the milk out of the paste through a cloth Heat the milk for about 5 Add yogurt starter and set the milk Put yogurt in fridge once set. Add black salt/rock salt and sugar and serve.

  • Vrat/Fasting Cutlet Recipe

    In Health Tips On 24 March 2015

                                      Navratri is the one of the auspicious festival of India, which is dedicated to the worship of the Hindu deity Durga/ Goddess Shakti.                                  \"Nava\" mean nine and \"ratri\" means night in sanskrit. Each of these nine nights a different form of Goddess Shakti is worshipped. We keep 9 days fast and some people even do not eat onion and garlic during Navratri  So,here I will be sharing with you recipes regularly which u can have during this auspicious festival. Today you can enjoy the all-time favorite vegetable cutlets with a added advantage of health as it is good in proteins and calcium as it has paneer in it and also Singhare Ka Atta is a perfect food for those who want to lead a healthy life as it is almost fatless as half a cup contains only 0.1 g fat and an excellent source of potassium and also have cooling properties just perfect to beat the summer heat. Vrat/Fasting Cutlet Recipe Ingredients you Require: • Jeera ( cumin seeds) – 1 spoon • Coriander Leaves – 1 bowl • Green Chilies – 3 pieces • Chopped Ginger – 1 spoon • Ghee – 2 Tbsp • Singhare ka atta ( Flour) – 50gm • Boiled and mashed potatoes – 200gm • Lemon Juice – 1 spoon • Coconut powder – 2 Tbsp • Kaju– 10 no. • Raisins – 10 no. • Paneer – 50gm • Sindha Namak ( Salt) – As per taste • Black Pepper ( Kali Mirch) – As per taste Ghee for frying Method to Prepare: • Take a frying pan ( Kadai) and put Ghee in it. • Add cumin seeds in it. • Grind coriander leaves, green chillies, ginger in mixer and make their paste. • Pour 1 tbsp paste in the frying pan. • Now add singhare ka aata in that paste and mix it well. • Add all other ingredients leaving coconut powder in the mixture. • Cook it for 5 min. • Now take out that mixture in a plate and keep it aside for few minutes so that it can become cool. • Take some mixture in your hand and make cutlet shapes of it. • Wrap the cutlets in coconut powder. • Now pour Ghee in a frying  • When it gets heated up, put the cutlets in the frying them and fry them till they get brown and crispy. • Healthy Navratri Fasting/vrat Cutlet recipe is ready to serve. You can serve it with Dahi (curd) or fresh coriander chutney

  • Do we Need Supplements to maintain Optimal Health ?

    In Expert Diet Tips On 19 March 2015

    One out of five people consume multi-nutrient supplements daily and others consume single nutrient supplements most commonly vitamin C, vitamin E, iron and calcium. A Nutritional/dietary supplement is intended to provide nutrients that may otherwise not be consumed in sufficient quantities. Supplements as generally understood includes vitamins, minerals, fiber, Co-Enzymes, fatty acids like Omega-3 or amino acids, among other substances. Our eating habits/dietary habits plus the toxic soil, air, water around combined with our stressful lifestyle and the degenerative changes happening in the body makes our bodies unable to utilize or synthesize nutrients at optimal pace/way or in other words when circumstances make healthful eating a challenge. Here comes in the role of High Quality Nutritional/Dietary supplements for good maintenance of our bodies or to fight the deficiencies or lack of any co-enzyme for the chains of reactions taking place in body for optimal digestion, absorption etc.It’s like providing right amount of fertilizer to the land/farm to cultivate good crops after repetitive use the soil is deficient in many minerals, similarly our bodies also need High quality Nutritional/Dietary supplements from outside besides the food we eat to keep it in good and healthy  condition as over the years the bodies get deficient in many many micro nutrients because of continuous degenerative changes happening in the body which is the cause of early onset of ageing and numerous medical conditions like high cholesterol ,cancer ,diabetes ,cardiovascular diseases, obesity ,vision problems ,general weakness  or lethargy. “The fact is an apple a day won’t keep the doctor away; today you need to supplement your apple and the rest of your well-balanced diet or dietary habits with High Quality Nutritional/Dietary Supplement”  High Quality Nutritional/Dietary Supplement may help the following: •  People with a normal/ micro nutrient deficiency;  •  People who consistently do not eat the recommended amount of calories per day •  People who have special needs as pregnant women’s ,lactating women’s, sportsman  or,  people who have diseases, infections, or injuries  • Who have undergone surgery that interferes with the intake, absorption, metabolism, or excretion of nutrients like chemotherapy, colonoscopy etc..     Combining healthy diet ,Regular exercise and High Quality Nutritional/Dietary Supplement will give your body the best of chance to protect your health or to redeem it after its been lost from ageing ,mental stress ,oxidative stress , or Degenerative Disease. A High quality Vitamin or mineral or a multivitamin supplements may offer benefits that are both effective and safe, if taken under proper guidance from Dietician/Nutritionist or a Doctor for a limited period of time. But, one should be mindful to consume Nutritional/Dietary  Supplements of plant or natural origin rather than chemically synthesized one’s which does not get absorbed by the body in optimal manner. “Be wise in selection of good quality Nutritional/Dietary supplements and to follow the appropriate dosage time length. Its, better to consult with a Nutritionist/ Dietician whose advise helps you realize good, great and exciting about your health and wellbeing.    Health tip   Your body is least likely to store food as “FAT” if you eat only when you are “physically” hungry and not when your “mind” is.  Dry cough – Add a gram of turmeric to a tea spoon of honey and have it 2-3 times a day.

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