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  • overcome stress with proper nutrition

    In Health articles On 10 April 2017

    Overcome stress with proper nutrition Food satisfies hunger but did you know that it can combat %u2018stress%u2019 as well? It is proved that you can handle stress better when you are as healthy as possible, so eating nutritiously is a good defense against stress. The kind of %u2018Food%u2019 you eat is critical, as the right kind of food can reduce stress but the wrong one can create it. While most of us know stress as a risk factor for heart disease, high blood pressure, or stress induced diabetes but may not recognise its association with obesity and weight gain. Stressful events raise our cortisol levels and thus eating behaviour gets altered with stress, which prompts overeating, mindless eating, or eating undesirable comfort foods rich in sugar and fat. Stress affects our hormones in several ways setting up the stage for easy weight gain and associated complications.  stress has become an unavoidable part of our daily lives. Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental and emotional responses. These changes can hamper our daily progress.  To combat %u2018Stress%u2019 one should avoid or limit caffeine. Coffee, tea, some sodas, and chocolate contain caffeine. Caffeine causes you to feel "wound up," which can make stressful situations seem more intense. Drinking access alcohol can also cause stress. Mealtimes should be calm and relaxed. Try not to skip meals or eat on the run. Skipping meals can make stress-related symptoms worse. The best way is to avoid eating to relieve stress. Some people turn to food to comfort themselves when they are under stress. This can lead to overeating and guilt. If this is a problem for you, try to replace eating with other actions that relieve stress, such as taking a walk, playing with a pet, or listening to relaxing music. Discover the secret of good health.

  • Put a break on your hunger and accelerate with these 6 amazing fillers.

    In Health articles On 09 February 2016

      Fillers are the food that helps to fulfil the nutritional requirement during that particular time to avoid cravings for empty calorie foods. They can be carried along wherever you go whether it is your office or you travelling, or at home. It requires less preparation so can be used in day to day hectic schedules.     Roasted Makhana:               Lotus seeds also known as fox nuts are a great munching options. Makhana is harvested without fertilizer and pesticides so it is naturally organic nut. Makhana is rich in antioxidant which reserves the adverse effect of free radical in the body. They are low in sodium and high in potassium so regulates blood pressure. They are low in calories, fat and high n fibre so can be food for diabetic and weight loss. It is suitable for arthritis, relives numbness.   Mixed nuts: Mixed nuts are the great option when the urge for afternoon snack hits and can be a good substitute to those bags of chips, cookies. Mixed nuts can be almonds, pista walnuts, raisins. Nuts are pack of protein, omega fats, vitamins, minerals and antioxidants. Crunchy, delicious nuts are nature’s gift to nourish our body. Nuts are storehouse of antioxidants such as carotenes, reserveratol. They offer protection against cancer, heart diseases, and degenerative nerve diseases. It contains good amount of Vit E which is required for maintaining integrity and protecting from free radicals.     Roasted soyabeans: Dry roasted soyabeans or soynuts are highly calorie dense and hence can be used as good filler in snack time. Dry roasted soyabean are source of complete or high quality plant protein. It provides almost all essential amino acids. Soyabean are best natural source of isoflavones that lowers blood pressure and cholesterol. Soy isoflavones reduces menstrual symptoms. Dry roasted soyabean are high in calcium, folate, copper, manganese and zinc.     Chia seeds:                               Chia seeds are excellent source of fiber and omega 3 fats. It also contains protein and minerals including iron, calcium, magnesium and zinc and is loaded with antioxidants. Chia seeds lower LDL cholesterol and triglycerides and increases HDL cholesterol. Chia seeds can be sprinkled on salad, lemon water, and yougurt or in plain water. It can also be added to your sandwiches and fruit juices or milk shakes.     Fruits:                                            Cut up an apple or peel and have a banana at any time during your work day; it\'s an anytime snack. Most fruits have an 80 percent content of water that will keep you hydrated. Make sure to consume seasonal fruits. EAT A FRUIT DONT DRINK IT. So say no to fruit juices.        Curd: Curd or dahi is a part of Indian meal throughout the country. Curd a pre-digested food is aids better absorption of nutrients particularly calcium and vitamin B. A bowl of curd as a mid meal will make you filling which helps in fat loss. Curd also is restorative, soothing, anti-fungal, probiotic food with special healing properties.

  • Desi ghee: Indian wonder food

    In Health articles On 30 August 2015

    Desi Ghee: Indian wonder food Ghee considered as a food of god is one of the most misunderstood food in India. The Reason being marketing vegetable oils as healthy oil. Modern science has finally gotten around to proving the physical and mental health benefits of eating ghee that our ancestors figured out centuries ago. Desi ghee is 65% saturated and 32% MUFA (monounsaturated fatty acids). Nutritional benefits of ghee: Ghee is rich in antioxidants, conjugated linoleic acid (CLA) and fat soluble vitamins A, D and riboflavin as well as minerals such as calcium, magnesium, phosphorus, and potassium. It\'s a saturated fat, yes, but with such a unique structure of short chain fatty acid which can be digested easily. This nature also helps to break fat. Ghee is excellent for joint health as it lubricates muscles and joints Ghee does not contain lactose; hence it is safe for lactose intolerant people. Vitamins A, D, E, and K present in Ghee are fat-soluble. This means Ghee absorbs the vitamins from the food it is added to, hence making the vitamins available to the body. Ghee is rich in conjugated linoleic acid (CLA), a fatty acid that protects against plaque, cancer and diabetes.  The butyric acid in ghee also promotes immunity, It rejuvenates the skin from inside and increases its glow Ghee helps improve digestion.   It is recommended to have 4 teaspoons of fat per day, hence add a teaspoon of ghee in the cooking.  Apply it on your rotis or parathas or top it on your khichadi. Remember regular exercise and the right fats give better health and a stronger heart. The key for good health is to maintain moderation.  

  • Monsoon special Nutri-Pancake

    In Health articles On 11 August 2015

    Monsoon special Nutri-Pancake   Ingredients: Jowar flour- 1 cup Rice flour - ½ cup Besan - ½ cup Wheat flour -1Tbsp Cucumber -1no. Onion- 2 medium Green chillies Sesame seeds( til)-1tsp Ginger-garlic paste-1tsp Corriander-1cup Oil-2tsp     Method: Mix all the flour in a bowl. Add shredded cucumber, finely chopped onions and chillies, ginger-garlic paste, coriander, salt and oil. Add water in it and make it a batter of thick consistency. Brush the pan with oil, now spread 1 scoop of the batter evenly on the pan. Sprinkle sesame seeds on it Cook it till golden brown on both the side. Serve it with curd.    

  • Groundnuts_ The power nuts

    In Health articles On 16 July 2015

    Groundnuts- The power nuts                    As soon as monsoon strikes we get to see fresh groundnuts which our local farmers sell on the roadside. We all are blessed with life where we get fresh, local food cooked with love.             Groundnuts have got lot of ignorance in this healthy world, but groundnuts good source of monounsaturated fats are great inclusion in heart-healthy diet.            These nuts have many health benefits from stabilizing blood sugar, improving lipid profile, to increasing good cholesterol.          Groundnuts are packed with vitamins and minerals. They are good sources of vit-E, niacin, folate copper and phosphorus. Peanuts containing Reserveratol an antioxidant promotes heart protective and ant-aging effects.         Boiling these nuts enriches their nutritional and antioxidant profile. And Roasting removes the aflatoxin present so don’t forget to roast these fresh groundnuts before enjoying it.       As good filler in mid-morning or mid-evening snacks theses nuts will suppress hunger and also prevent weight gain by increasing satiety.     So enjoy fresh, locally produced groundnuts this monsoon without any guilt.  

  • Shine with Vitamin D

    In Health articles On 28 May 2015

    Shine with vitamin D                              With increase in modernization in todays life, deficiencies and health problems have triggered. One of the most common deficiencies seen now a days is vitamin D deficiency.                                         Vitamin D also called as sunshine vitamin is created in the body with the exposure of sunlight. The modern lifestyle does not incorporate sun exposure. Running with our daily schedule, we go from home to work in cars and then are lost in office works for hours, or in shopping complexes. We come out of the office bills when sun is about to dawn. there is no chance our body would expose to sunlight.                 Vitamin D is essential for overall good health. It is essential for calcium absorptions and also plays important role in functioning of muscles, brain and heart. It also supports immunosuppressive functions and anti-tumor activities. it maintains blood brain barrier and regulate gene expression. Along with enzymes and hormones it works to ensure skin care and bone development. Helps support healthy immune system.                                          Exposure to sunlight is the only reliable way to generate vitamin D. It is also found in animal products such as dairy foods, liver,eggs,fish and fish oils. Now-a- days  fortified foods such as cereals,milk, etc are also available.                                                                                           people who don\'t get exposed to sunlight and are deficient in vitamin d need to take supplements. As age increases body\'s  ability to convert vitamin D into a form decreases hence supplement is necessary at old age. Recommended dietary allowances for vitamin D are; Infants birth to 12 months: 400 IU (adequate intake) Children 1 - 18 years: 600 IU (recommended dietary allowance) 19 - 50 years: 600 IU (recommended dietary allowance) 70 years and older: 800 IU (recommended dietary allowance) Pregnant and breastfeeding females: 600 IU (recommended dietary allowance)         Too much is always bad and applies to vitamin D as well.when vitamin D deficiency is a problem there are disadvantages of too much vitamin d as well. Most people do not commonly experience side effects with vitamin D, unless too much is taken.  An excess may cause health problems such as dehydration, vomiting, kidney damage and kidney stones.                 15-20 minutes of exposure to sunlight is enough to achieve healthy vitamin levels. So proper diet with physical outdoor activities will give new ray of sunshine in ones life.  

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Komal Patel

Nutritionist/ Diabetic educator Ahmedabad, India 

Dietician / Nutritionist and diabetic educator  based in ahmedabad, focuses on diets that provide optimum health and nutrition.In our modern lifestyle culture, we have lost the art of eating well. we struggle with eating healthy and acess to good nutrition. But we have great opportunity to get on the right side and think differently about the way we eat and the way we approach food.Here we will treat diet-related problems in which one can improve their health by adopting healthier eating habits and promote well being by increasing awareness between food and health to prevent future problems.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; 'Dietitian Komal Patel's Diet Clinic' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet in Gota or for dietitian in Ahmedabad ? Interested in excellent weight loss service online or in Ahmedabad ? Then contact me. You can view my reviews and experience of my clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated  claimes! Dietician Komal’s diets aims at overall nutritional correction with comprehensive individual assessment,  simple and practical  with long term results and  benefitsDietitians, Dieticians, Dietitian in Ahmedabad, Dietitian in Ahmedabad, Nutritionist in Ahmedabad, Nutrition expert in Ahmedabad.
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