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