Friday, 13 April 2018

Lentils should be part of daily food Yes or No?




RIGHT or WRONG! ?

They are a great source of protein and good for the body only if they suit your gut.
If you feel uneasy in your gut after eating bit gassy or feel bloated, These are all signs that it doesn’t suit your gut!

The other problem with lentils is that they inflame your gut and have “lectins” that create havoc with the permeability of your gut lining.  Does that mean we shouldn’t eat pulses ? But  we Love Dhal rice, rajma Chawal, usad, idli snags.. so here’s what I want you to do the next time you or your family eats lentils! ( at least at home)

1. Soak them for 4-5 hours before cooking.

2. Overcook the Dhals a bit. Use spices like ginger, hing, haldi. They will aid in better digestion.

3. Cooking Dhals in ghee will make it easy to digest.

4. Use organic Dhal/ Rajmah/ channa.

All of the above will help your gut and protect it from the lectins in lentils.
 Do you feel the bloat after eating a bowl of lentils?
Let me know in your comments below #nutrition_gyan  #guthealth

Friday, 6 April 2018

World Health Day.


A very happy world health day to all of you. Every year world health day is celebrated so as to reach mass of people to create awareness about the importance of global health and this year universal health coverage is been taken into consideration so as to provide all the people the basic health facilities were people get it without facing any financial hardships.

Health is not based on just being absent from disease but also being mentally, socially, physically and spiritually healthy, were diet plays 80 percent of the role. Well all of us are mostly aware of the General nutrition guidelines and most of the people are implementing it in their daily life, however there are a few pointers which an individual should keep in mind so as to lead a better life.

1. Avoid use of artificial sweeteners.
Sugar is been linked to cause so many lifestyle disease be it cholesterol, diabetes, hypertension, inflammatory diseases and so on. While this was for awareness,people also started replacing this and went for Artificial sweeteners. This is not only more sweeter than the natural sugar but also has its downfalls. It not only disrupts ones gut flora which Lowers one immunity and leads to inflammation but also causes Allergies,Bladder cancer,Breast cancer,Headaches,Hypertension,Weight gain/obesity and so on.

2. Select the right source of food.
While we know that proteins are good we need to know the right source.e.g. the broiler chicken variety is injected with hormones so is the milk which we get from Jersey cow. This hormones in turn are consumed by us which leads to hormonal imbalances, lowers our immunity, cause inflammation in our body. So opt for country chicken and A2 quality milk which is a healthier choice. While we are all aware about the curd health benefits that is good for our gut health that not only improves ones immunity, but also helps in the absorption of nutrients and so on. But it depends also upon the kind of curd you consume the curd available  in market actually contain artificial colours, flavors and sweeteners (including artificial sweeteners), as well as thickeners such as pectin.hence one should opt for homely made curd. Opt for fruits and vegetables that are available locally or grow it on your own so as to keep yourself away from the harsh preservatives that has bad effect on health.

3. Don't go overboard with healthy foods.
While we all got aware and conscious about the health some started overdoing nutrition. While fibre is good for health but having in excess leads to bloating, and prevents the absorption of minerals such as iron, zinc, magnesium, and calcium.proteins being good for increasing muscle mass and optimum functioning of hormones,having too much can put a load on the kidney,Nuts and seeds has anti-ageing properties, prevents atherosclerosis but in excess it can increase ones cholesterol levels.

4. Avoid taste makers,ready made masalas.
Ready made masala and taste makers are high in sodium and give rise to inflammatory  diseases,high blood pressure and so on.to avoid this one can opt for the traditional spices and home made masalas to enhance the flavor of the food.

Friday, 30 March 2018

Gut Recharge Guidelines.



Supercharge your gut with our guidelines.

These guidelines have to be followed for minimum 5 days. These guidelines will help in reducing inflammation around the gut and improve efficiency to digest, assimilate and absorb the nutrients, which will improve your immunity, reduce cravings, bloating, water retention and much more.

Here are our Nutribullets for the next few days:

1.   Include Prebiotic Foods:
Banana, homemade ghee and white butter, coconut oil, boiled potato,  rice, sweet potato in your diet.
Suggest start your day with banana, cook only in ghee or white butter.
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2.   Include Probiotic foods:
Home-made curd, water-based pickles, traditional buttermilk, carrot kanji, idli, dosa , dhokla, sanna’s, handvo and any fermented food products for next 5 days. Make sure not to use eno or baking soda in dhokla or idli.
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3.   Include anti-inflammatory foods such as turmeric, ginger, fatty fish or fish oils, walnuts, coconut oil, beetroots, celery (less than 5cm stalk more than 5 will aggravate), basil seeds (sabja), chia seeds. a
4.   Avoid Highly Processed / Packaged Foods- anything factory made or that comes out of a packet.
(Such as Sausage, Deli-Meats – pepperoni, ham, salami, Pasta, Biscuit, chips, Namkeens, even diet bhels, sevs etc.)
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5.    Avoid Sugars and Artificial Sweeteners. a
6.    No Milk – however fermented milk products such as buttermilk, dahi or any other variants are allowed. a
7.    Avoid Alcohol. a
8.    Avoid Chicken. a
9.    Avoid unnecessary Antacids/ Supplements. a
10. No raw foods post 4pm this includes salads, raw veg and fruit. Instead eat yourvegetables stewed or steamed.

Tuesday, 27 March 2018

Banana tree nature’s gift for good.


Banana tree unlike other trees have advantages of different parts of it. To know about it, Keep Reading to check out what It has got….

 To know about this keep scrolling….

1.       Banana Magic/ Eatsome Banana
Contains Potassium which Supports heart health, Energy booster for post work out session, being rich in fibre it is Good for digestive health, contains tryptophan and helps increase serotonin levels (i.e. a feel good hormone) that helps overcoming depression.

You can simply have it naturally or use it in sweet dishes such as sheera, cakes, fruit salads etc.

2.       Budding Floret/Banana Flower/Banana Blossom
Wards of infection, reduces menstrual flow, reduces free radical activity, boosts moods , reduces anxiety, increases milk content of nursing mothers or improves lactation of Nursing mothers, keeps sugar levels in check, cures Anaemia, good for weight loss.

Culinary Use:
Can be used in salads, soups, one can also make sabji, use it in stirred fry veggies or simply make a decoction of it.

3.       Banana leaf
From a serving plate to much more…

In some parts of the world it is a tradition to serve food on Banana leaf, you can also use this Nature’s Natural food wrapper instead of synthetic man- made plastic closed containers, foils etc. furthermore you can this leaf for cooking purpose one of the most famous dish called as “Macher Paturi” is a traditional Bengali dish were usually betki fish pieces are marinated in a spiced mustard paste, wrapped in banana leaf individually and then slow cooked till tender. Hence, becomes good recipe to keep the oil away from cooking. So you can try this with your own fish choice which along with a healthy cooking choice gives a distant essence to the food.

Giloy – The Supernatural Herb/ Wonder herb – Giloy


Being prestigiously known as “Amrita” which means (root of immortality), Giloy is also known as giloya/Guduchi in Hindi, and comes with a lot of curative properties… let us understand which are the one’s…

To know keep reading/scrolling….

1.       Immunity : The warrior
Removes toxins, blood purifier, fights bacteria that causes diseases and combats liver diseases and UTI.

2.       Tummy friendly
Improves digestion and treats bowel related issues such as gastritis, intestinal colic, chronic diarrhoea.

3.       Fever cure
Reduces signs and symptoms of several fevers such as dengue, swine flu, Malaria.

4.       Sweet beat
Keeps blood sugar levels in control.

5.       Mind Tonic!!
Reduces anxiety and stress as well as boosts memory

6.       Breathe in…
Being Anti –inflammatory it reduces respiratory problems such as cold, cough, tonsils

7.       Flawless ageing
Helps reduce dark spots, pimples, fine lines and wrinkles. 

8.       Sparkling Eyes…
It helps boost vision clarity

9.       Healthy joints
Reduces inflammation thereby reducing the signs of pain in Rheumatoid arthritis, gout, arthritis.


GILOY DECOCTION RECIPE

Ingredients:
Giloy leaves: Few
Water : 400ml

Method:

Take few Giloy leaves, wash it properly. Now Boil around 400 ml of water in a vessel, once it boils turn off the gas and add the leaves and keep it for 5-10 minutes with a closed lid, Filter the decoction and have 10-15ml of this twice daily.

Monday, 12 February 2018

Lent Diet Plan



Lent is magnificent religious observance in the Christian ceremonial calendar that begins on Ash Wednesday and ends approximately six weeks later, before Easter Sunday and is carried out for 40 days. This event is practiced by AnglicanEastern OrthodoxLutheranMethodist, and Roman Catholic Churches and involves of huge lifestyle change in a person right from Doing confessionRepentance of sins, Giving some offerings such as clothes, food to a poor etc. ,selflessness up till avoiding certain foods such as meat, beef, chicken, fish, Egg, Desserts, Spicy Foods were the aim is to Have Simple Meals.

 Diet Dr Clinic have come up with a Clean Diet Plan to help you detox your body from the toxins, boost up your Immunity and lose those extra Inches and Kilos. As Lent emphasizes on simple eating, Also try avoiding Dead Foods such as Chips, Biscuits, outside foods that are full of additives instead opt for real foods like Bhel(without sev), roasted grams, milk, buttermilk, Nuts, Seeds. So, Stay healthy this lent with our diet care plan so as not to miss on your essential nutrients.

LENT DIET PLAN

Time
Diet Plan with Quantity
Early Morning
Warm Water – 1 Glass
After 30 minutes a seasonal fruit – 1 No
Breakfast
Oats + Milk  - 2 Tbsp. + 1 Cup
OR
Chapatti + Bhaji (tomato or mix bhaji) - 1 No. + 1 Bowl
OR
 Ragi porridge -1 Bowl
Mid-morning
Seasonal Fruit - 1 No.
Pre. Lunch
(5 Minutes before Lunch)
1 Bowl Of Salad + ½ Bowl Curds
Lunch
Dal + Rice – 1 Bowl
OR
Chapatti + pulse curry -1 No. + ½ Bowl
Evening
Coconut water – 1 Glass + Sprouts
OR
Green Tea – 1 Cup +Trail Mix
Dinner
Chappati + Veg Bhaji
OR
Sprouts +Veg Bhaji + wheat Bread
Bedtime
Glass of warm water

GUIDELINESS:
1.      Children, The elderly, Pregnant and nursing mothers, Those who are frail, “Individuals of unsound mind”, Manual labourers who need to eat to have the strength to work, People who cannot fast or abstain for health reasons can exempt to follow lent.
2.      Make sure to keep yourself enough hydrated. Drink atleast 10-12 glasses of water.
3.      Incase your Feeling Hungry try having A glass of milk, 1 seasonal fruit, Roasted grams handful,  sprouts 1 bowl ,nuts  fistful, bhel (avoid adding sev).
4.      Try to Avoid Strenuous exercise and try Exercising 180-200 minutes in form of swimming/yoga/walk
5.      Always select locally grown seasonal Fruits However, Avoid Fruits such as watermelon in winter and orange in summer.



Saturday, 3 February 2018

Cancer: Prevention is Better than Cure


More and more these days we all seem to have a friend or a relative who’s been afflicted with cancer, with India’s 2nd highest death rate accounting for it, Cancer has become a leading mortality cause not only right here at home but also worldwide. While the exact cure is still unknown, several factors have been linked to its cause such as genetics, improper diet, excessive smoking and alcohol intake to name a few.
In order to cut – off the risk of developing cancer, lets understand each of this aspects and Also what you can do to curb your chances of courting this deadly disease, as preventing it is definitely better than curing it.

1. Food Risks:
Recently more and more research is pointing to a “Strong cancer and diet” related link. The following are the possible food risk factors:
  • Production of Conventional Animal and Dairy Products: The problem being with hormones and antibiotics being rampantly used despite FDA regulations.
    Our tip to you:  Source it right by being careful. Whenever possible buy pasture fed or locally raised animal and dairy products.

  • Use of pesticides in industrial farming practices.
    Our tip to you:  Stay away from this whenever possible, Buy from small vendors who have more likely grown their own produce locally without access to commercial pesticides etc.
  • Use of Artificial sweeteners: such as aspartame, saccharine and sucralose.Our tip to youOpt for natural sugars such as jaggery, palm sugar, cane sugar and raw organic honey.

  • Use of Food Additives: Nitrates, sulphites, food dyes, colouring and MSG have shown a strong link in not only promoting cancer but also accelerating the rate of growth and spread.
    Our tip to youRead food labels while buying packaged foods and minimise processed meats. Examples of processed meats include hot dogs, ham, bacon, sausage, and some deli meats/cold-cuts.

  • Use of Pasteurised Milk: These are typically treated with high heat process that destroys nutrients and generates free radicals in the body which puts you at a risk of cancer.Our tip to you:  Try and source local A2 variety diary. Humped Indian holy cows are the source for A2 milk.

  • Infant Cereal based formulas: contains Arsenic according to consumer reports.
    Our tip to youChoose to give home- made cereal porridges to your babies to ensure the best future possible.

  • Fried, Burnt and overly-Cooked foods: Acrylamide is mainly found in highly-cooked plant foods like potato and grain products such as French fries, potato chips, and to some extent coffee. The chemical reaction occurs when certain starchy foods are cooked above about 250° F.
    Our tip to youStick to boiled potatoes or sautéed potatoes.

  • Water:  These days it could be contaminated with arsenic, which in turn can increase a person’s risk of lung, skin and bladder cancers.
    Our tip to you:  Ensure to regularly check your water source by having it tested with your local government body. State health departments do offer this service on provision of a sample at a very minimal fee. If not, instead opt for filtered water.


2. Life style Factors:           
  • Smoking: Acrylamide is found in things like cigarette smoke and is a proven carcinogen.
  • Alcohol: Has shown to put you at a cancer risk due to the below reasons: Colon and rectum contains bacteria that can convert alcohol into large amounts of acetaldehyde, a chemical that has been shown to cause cancer. It leads to folate deficiency which has shown to play a role in the risk of some cancers, such as breast and colorectal cancer. Also it can increase levels of estrogen that has put women at a risk of breast cancer.
    Our tip to you: Lower your alcohol intake to moderate use this would be defined as 1 or 2 drinks a day for a man or 1 drink a day for a woman.

  • Excess calories than required contributes to overweight or obesity and is known to increase the risks of many types of cancer.
    Our tip to you : Try and maintain a healthy weight for your gender, height and ethnicity.


3. Vitamin-D:

While this vital vitamin helps promote a healthy immune system, being insufficient in this vitamin D can compromise immune function which in turn leads to cancer.
Our tip to you: Get checked it today! Vitamin D is a silent epidemic with symptoms being so unambiguous that it very easily goes unchecked.


4. Toxin Overload
:

Other than this, few of the other reasons associated with cancer are electromagnetic waves emitted by most commonly used cell phones, TV’s, computer screens, microwaves, Commercial health and beauty products, household cleaners, unnecessary medication, plastics.
Our tip to you: Go green whenever possible, by using BPA free plastics, organic household cleaners etc. Avoid over use and sleeping with electronic devices.

If all else fails, try our top picks of Anti-Cancer Foods. While, they cannot prevent cancer or its spread, but they can help combat your chances of succumbing to it. Ensure you consult with your general health practioner and nutritionist before undertaking new dietary patterns or foods:
  • Turmeric
  • Fruits and vegetables
  • Mushroom
  • Herbs and spices
  • Nuts and seeds
  • Salmon, sardine fish


Tuesday, 16 January 2018

Clean Eating Diet Plan




Here's our  " Clean Eating Diet Plan"


This plan is jam packed with simple, fresh, locally sustainable foods that are rich in antioxidants and double your daily dose of nutrients through a combination of natural foods and our "desi khanna".
The meal plan will remove toxins, give glowing skin and hair , make you lose inches and kilos.
All the best 

Lots of Love

Nutritionist Harpreet Pasricha