Tuesday, 14 November 2017

Healthy Kids Are Happy Kids

Ms. Harpreet with Diet Dr Clinic team at Navy Children School

Peer pressure and TV commercials for junk food can influence your kids to great extent.
Switching to a healthy diet can have a profound effect on children’s health, helping to stabilize their energy, sharpen their minds, and even out their moods.

Healthy Happy Kids at Ardee School

Healthy eating can help children maintain a healthy weight, avoid certain health problems, stabilize their energy, and sharpen their minds. A healthy diet can also have a profound effect on a child’s sense of mental and emotional wellbeing. Eating well can support a child’s healthy growth and development into adulthood.

The Winning team at Don Bosco

It’s important to remember that your kids aren’t born with a craving for French fries and pizza and an aversion to broccoli and carrots. This conditioning happens over time as kids are exposed to more and more unhealthy food choices. However, it is possible to reprogram your children’s food cravings so that they crave healthier foods instead. The sooner you introduce wholesome, nutritious choices into your kids’ diets, the easier they’ll be able to develop a healthy relationship with food that can last them a lifetime.

A short Talk by Ms. Harpreet Pasricha at
Shree Damodar College of Commerce & Economics

Here are list of foods that can improve child’s immunity, height, vision and digestion.

  • For Sharp Memory: Nuts and seeds (almonds, walnuts, cashew nuts, sunflower seeds, pumpkin seeds), Fish (salmon, sardines, mackerels), eggs, avocado, berries and virgin coconut oil.
  • For Improved Immunity: Ragi, healthy fats (coconut oil, desi ghee), Spices (turmeric), Herbs (tulsi leaves, coriander, mint)
  • For Height Boost : Vegetarian (whey water, soya beans, dhals) and Non vegetarian (eggs, chicken and fish)
  • For Better Vision: Orange, red and yellow pigmented fruits and vegetables (carrot, pumpkin, watermelon, orange etc) and nuts and seeds (almonds, walnuts, pumpkin seeds, flaxseeds)
  • For Strong Bones and teeth: Milk and milk products (paneer, curd, yogurt), green leafy vegetables (spinach, kale, cauliflower), fish (salmon, sardines, mackerels)

Saturday, 7 October 2017

For Sargi
Sargi platter: 1 Roti/Parantha + Nuts + Makhana kheer/pheni + 1 Glass pomegranate juice.

  • Instead of deep fried snacks such as mathri or poori, consume lower fat- complex carb options that give a slow release of energy e.g.: whole wheat roti, parantha. Oily and spicy additives such as pickle which can cause acidity or sodium/potassium imbalance.
  • Include good fats from unsalted nuts (walnuts/almonds) or even a teaspoon of desi ghee on your roti/ parantha. Fat digests slowly and are laden with energy so they both satisfy and super charge you.
  • While making vermicelli kheer/pheni, reduce the amount of sugar or prepare it with brown sugar/ jaggery. You could also make it with makhana.
  • Instead of including kaju khatli or barfi, stick to simpler sweets such as rasgulla or paneer shrikand.
  • Including a glass of pomegranate juice at the end of the meal will prevent you from feeling thirsty during the day.

Evening  Options
  • Instead of brewing tea- have tea bag chai to control acidity.
  • Instead of coffee try having cold coffee.
  • Don’t drink tetra pack juices. Opt for nariyal paani that contains the right balance of sugars and electrolytes to replenish thirst.

Break your Fast Bonus Tips

  • Post-fast have a rasgulla or milk based barfi as a healthier alternative to sugar laden mithai.
  • The body can confuse thirst for hunger; replenish your system with antioxidants and vitamins by breaking your fast with a batch of infused water. Muddle together desi rose petals, pomegranate, mint and lime wedges with cold water and leaving to infuse in a fridge.
  • Don’t eat oily/ fried foods devoid of nutritive value, instead choose light easy to digest options that don’t stress your digestive system e.g.: dal or sabzi.
  • Avoid mixing too many foods in your meal post fast such as rice and chapatti; try to opt for either one, not both.

Post Fast- First Bite: 1 milk based mithai
Followed by: 1 fruit + infused water
Post Fast Meal:  ½ katori Dal + ½ katori rice/ 1 roti + 1 katori sabzi

Tuesday, 29 August 2017

Natural Foods To Increase Platelet Count In Dengue

Dengue fever can reduce one’s platelet count. Here are some foods that can help in increasing the count: 1. Papaya leaf juice/papaya extract: Has the ability to increase platelet production in bone marrow. Wash the leaves, take out the centre vein and crush leaves in a grinder. Add a little bit of water and consume every six hours, daily. Having half a cup of the extract, thrice a day is also good enough. 2. Wheatgrass: Is rich in chlorophyll which helps increase the count of red blood cells, white blood cells and platelets. Drink a cup of wheatgrass juice in order to increase the low platelet count. 3. Sesame Oil: The cold-pressed sesame oil is beneficial in increasing platelet count naturally. It reduces free radical damage, inflammation in the body and helps improve blood circulation. One tsp of high quality unrefined sesame oil twice a day can be consumed. 4. Amla: Indian goose berry or Amla is a rich source of vitamin C which helps increase platelet count. It is also very effective in improving one’s immunity. It is advisable to drink Amla juice twice a day. 5. Omega-3 fatty acids: These are found in foods like fish, eggs, walnut, flax seed and flax seeds oil, tuna, and wild salmon. Omega-3 fatty acid foods boost the immune system and can naturally increase one’s platelet count. 6. Pumpkin: Is vital in order to boost low platelet count. It is rich in vitamin A that helps support proper platelet development. It also regulates the proteins produced in cells which are important to raise the platelet level. One can have pumpkin soup or juice once a day. 7. Beetroot: Being high in natural antioxidant and haemostatic properties, beetroot can not only raise haemoglobin levels but also platelet count in a few days. 8. Aloe Vera: Aloe Vera gel stimulates macrophages that combat viruses and other foreign bodies. The antioxidants in aloe vera make it an effective remedy when looking to increase low platelet count. 9. Giloy: the fresh stem is more effective than the dry one. The decoction of the fresh stem should be taken in an ounce 3 times a day. 10. Kiwi: There is scientific evidence to support those consuming 2-3 kiwis for 28 days can increase the efficiency of platelets as it contains 20 essential nutrients for platelet function. It also includes B6 which plays a vital role in increasing immune system functioning.

Monday, 31 July 2017

The Real Side of So-called “Diet” Foods

Many of these “Diet” Foods actually contain hidden health risks. Most of these products highlight one “healthy” feature and hide their unhealthy aspects behind the word “Diet” in the labels and fine print.

Diet Coke:  Although they may contain less calories, studies have found links between consuming diet coke and obesity, type-2 diabetes, and even heart disease and even failure. Artificial sweeteners are upto 2000 times stronger than regular sugar, this it can cause unnatural sugar cravings.

Diet namkeens/ Bhel: Baked or Roasted “Diet” Namkeens may CUT DOWN on the oil absorption but it doesn’t eliminate it altogether. To increase their palatability, they also still contain many additives and preservatives, which can cause sodium and potassium imbalances that lead to bloating, acidity and water retention.

Diet Biscuits: these biscuits may boast the benefits of whole grain flours but they are often used in very small proportions. In an effort to make these biscuits have an appealing texture and taste companies may use higher amounts of saturated fat and high fructose corn syrup. A single digestive biscuit might have up to 4 times the calories of a regular biscuit as a result of this.

Thursday, 6 July 2017

Common Weight Loss Myths Debunked by the Diet Expert

You come across your best friend skipping lunch to lose weight and you wonder is it this the real deal, is this what it takes to lose weight?

If you're thinking about adopting some of their "healthy" habits, think again. Read on to separate fact from fiction. Here are some common misbelieved myths that are debunked by Celebrity Nutritionist Harpreet Pasricha

1.   To lose weight, should I skip dinner or should I just have a fruit and milk for dinner?
Answer: Salt free dinner or skipping dinner might give weight loss but the bitter truth is it's temporary. It will only slow down metabolism and will result in an increase of fat% in the body with which the weight will bounce back. This will also lead to deficiencies of vitamin B, vitamin C, zinc, magnesium and many more which will cause cravings, hormonal imbalances, hair fall and so on.    
2.   I want to lose weight, should I give up foods like Mango, Rice, Sweets etc.?
 Of course not! You should not deprive yourself from all your favourite foods. Deprivation will lead to overeating. Giving up on foods will not help, eating the right foods at the right time with the right combinations will help in weight loss.  Rather you should keep away yourself from dead foods like biscuits, cereals, nankeens and eat real foods. Mango, rice, homemade butter are real foods rich with nutrients which will rather help in weight and fat loss.

3.   Are flavoured yoghurts less fattening than ice-cream?
 Yoghurts have gained a lot of popularity because of its probiotics. But not all yoghurts are made the same way and not all yoghurts are as healthy as you might think. Most of the readymade yoghurt are laden with sugar, artificial sweeteners, preservative and additives which will prevent weight loss. I would recommend the use of homemade yoghurt (Dahi) to the ones available in the market. You can flavour by using seasonal fruits like mango, strawberry etc.
4.   Does warm water make you lose weight?
 Body would eventually convert the temperature of the water to the ideal body temperature. Though warm water doesn’t help in weight loss, it can help a bit in digestion. However warm water or cold water is an individual’s choice and may not affect weight loss.

5.    Does drinking lemon juice water in the mornings help in weight loss?
 No waters whether it is lemon or cucumber or ginger water will act as miracle drink and melt away all the fat magically from your body. These waters do acts as a diuretic and throws excess water out of your system hence making one feel lighter, but remember it's not melting away your fat. The right way to lose fat and weight is by eating right proportion of
carbohydrate, protein and fat.

  1. Is it true to lose weight one should eat less and workout more?
    Answer: This formula only works for a few kilos, before the body stops losing weight. Desperately slashing calories or exercising TOO much, disrupts the hormone cycle in your body. It reacts by overcompensating, creating cravings that force you to overeat. It slows your metabolism to compensate for the decrease in calories. Both these processes will happen together because cutting calories plummets your leptin levels. Leptin is the hormone that helps regulate your weight (by controlling hunger and your metabolism).
In other words, if you’re PUNISHING your body to lose weight, you’re picking a fight you can’t win with Leptin, as it’s the most powerful hormone related to weight loss.

Wednesday, 21 June 2017

Eat less, Workout more: Breaking down the old school weight loss method.

To lose weight - one should eat less and workout more?            

Theoretically, it should work out that way, but the human body is far more complex than that.  Frenzied workouts while starving yourself will only work for few kilos. It’s a temporary solution to a permanent problem.

What happens next is the body stops losing weight. When you desperately slash calories, or exercise TOO much, it disrupts the hormone cycle in your body. Making your body feel its survival is under threat.

 Your body inherently reacts by overcompensating. It creates irresistible cravings that force you to overeat (many times even when you’re not even hungry!). This is the body’s survival response which in prehistoric times would have ensured continued existence. As a result, it beats up your metabolism to compensate for the drastic decrease in calories, because it’s worried about starvation.

 Both the cravings and the sluggish metabolism will happen together because cutting calories too much plummets your leptin levels. Leptin is the hormone that helps regulates your weight (by controlling hunger and your metabolism).

 In other words, if you’re PUNISHING your body to lose weight by starving yourself and overtraining, you’re picking a fight you can’t win.  Leptin both fortunately and unfortunately is one of the most powerful hormones in your body related to weight loss, there are no two ways about that.

Tuesday, 14 February 2017

Give your Spouse the Gift of Health

There are so many emotions surrounding Valentine’s Day.

Valentine’s Day is a good time to celebrate the most important relationship of all – the one we have with our spouse and his/her health. Valentine’s Day is not just about gifts, chocolates and dating but loving care for your spouse’s health and nutrition. It is important to support your spouse in his quest for a healthier lifestyle, body image and overall health.

This Valentine’s Day, couples should make a commitment to improve their relationship with each other and their health in general.

Some dietary tips for couples:

  • Encourage each other to lose weight the right way: Be supportive of one another in making healthy choices when it comes to diet, regular exercise and nutrition.

  • Motivate each other to stay on an effective weight loss program: Middle age tends to contribute to problems like pot bellies, double chins and other unsightly issues.
    Motivate each other to eat right, stay on the right diet plan and look healthy.

  • Make Healthy Food choices while Eating Out: When eating out choose salads, fruits and nuts and avoid extra dressing, garnishing and stuff that will add to your weight woes. Exercise regularly to maintain a healthy weight.

Sunday, 1 January 2017


Is your new year’s resolution weight loss too?

Are you following an old method to lose weight by eating less calories and exercising more?
In the past, in order to lose weight fast, people would follow a low calorie diet.  There are many medical practitioners and dieticians that are still following the low calorie method. Due to this concept, many people started downloading the calorie app to keep track of their calorie intake in order to lose weight.

The truth

Studies have documented that 95% of the people who ate fewer calories did not lose weight. To lose weight you have to eat right. Eating less or low calorie which is not nutritive or wholesome will make you gain weight for e.g. A diet coke has zero calories as compared to an apple which has 80 calories, now if you go by calories, diet coke would be a great option in comparison to apple. But in reality, the apple will not only provide you good nutrients but will also lead to weight loss due to negative calories (as the apple requires more food energy to be digested than it provides)

How do I lose weight right way? Is this what you are thinking?

The solution

Do not follow low calorie, crash diets, fad diet and rigorous exercises. In order to lose weight, firstly focus on the nutrients required by your body.

The mantra is to focus on the right proportion of Carbohydrates, Protein, Fats, Minerals and Vitamins.
a)      Complex digestible carbohydrates such as grain products (preferably whole grains) such as bread, rice, cereal as well as fruits, vegetables and low fat dairy foods.
b)      Fats: Mainly essential fatty acids (omega 3 and omega 6) E.g. Nuts (almonds, walnuts), seeds (chia, hemp, flaxseeds), sardine, salmon, soyabean etc. Good fats such as coconut oil, desi ghee, avocado and egg yolks.
c)      Protein: Complete and High biological value such as Fish, poultry, whole egg.

·         Secondly, hormones play an important role with regards to our weight. Some foods release fat burning hormones and some foods release fat storing hormones. One of the most important foods that play a role in regulating hormones is fat. Many of us think that by eliminating fat or eating boiled food we are one step closer to our weight loss target. But the truth is one has to eat fat to burn fat. You need to incorporate the right type of fat in order to move the stubborn fat. Fat is good for you and for your metabolism.  Good fat in nuts and seeds [restricted amounts] will not make you fat and cause weight gain.

·         And lastly, one can only lose weight if their body is in happy state. You all must be wondering what does that mean. It’s very simple "happy state of body" is when there are no deficiencies or diseases. One can lose weight and fat percentage only if these two factors are absent. Before working on your weight loss resolution, make sure to check your parameters regularly like Vitamin D3, Vitamin B12, Calcium, Haemoglobin, Blood Pressure, Diabetes etc. These parameters decide if your body is in a healthy and happy state. In order to respond to the attempt of right weight and fat loss, your body therefore needs to be disease and deficiencies free.

So before working on your new year’s resolution, make sure to focus on these 3 important things for a drop in waist size.