Which is a healthier choice? Multigrain atta or Whole grain atta

By harpreetsdiet / 322 views

Multigrain" and "whole grain" are two different attas. If you were under the impression that eating multigrain was healthy, you were wrong.

In Whole grain atta all parts of the grain kernel, bran, germ and endosperm are used. The germ is rich in essential fatty acids and b-vitamins; the endosperm, which is mostly starch; and the bran, which, of course, is high in fiber.

In contrast, multigrain atta means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Mostly refined grains i.e. devoid of their natural nutrients and fibre and consisting of only the endosperm.

So how do you choose the right flour?

In order to make sure you are actually getting a whole grain product, look for 100% whole wheat or 100% whole grain. The first ingredient on the ingredient list should be a whole grain.

For e.g. Wheat flour, Barley, Bajra.

Posted by Harpreet Dietclinic at 20:42 No c

Read More: Which is a healthier choice? Multigrain atta or Whole grain atta

Wheat Grass

By harpreetsdiet / 312 views

What is it: The young grass of sprouted wheat, which can be harvested and then further dried to form a powder to ground fresh to produce a juice form which most people are familiar with. It is said to be native to Asia and the Mediterranean.

What are the benefits?

  • It has been demonstrated to have anticancer properties.
  • Found to be helpful in treatment of thalessmia major (reduces the intervals between transfusions)
  • Rich in chlorophyll, minerals such as magnesium, potassium, selenium, zinc plus.
  • High levels of antioxidants such as Vit A, C and E help in fight early sings of ageing and skin related issues.
  • It also boasts a abundance of anti-anemic factors such as Vit B12, Iron, Folic Acid and B6.
  • Has been found to be therapeutic for treatment of ulcerative colitis, burns and wound healing.
  • Some studies have shown effectiveness in treating diabetes and cholesterol.

How to use it?

  • You can purchase whole unroasted wheat at your local shop or grocers or online if you wish to sprout your own. Or lese you may purchase it online in pills, powdered or liquid form (wherever possible opt for certified organic)
  • To sprout the seeds measure the quantity required and rinse in a colander. Soak in a bowl of cold water for 10 hours or overnight. Next hang in a damp cloth until it begins to sprout. Once sprouted put in a prepared tray and allow to grow until reaches 7 inches in height. It is now ready to harvest
  • Once harvested you may immediately wash and grind this into juice or if preffered dry the leaves and grind to powder.
  • You can try adding this powder to your vegetable juices, or having on its own with water lime and honey.
  • Lastly you can try adding the fresh cut harvest in your salads.
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Ways to Start Losing Weight Today

By harpreetsdiet / 276 views

Most of us in the life try to lose weight with our own methods. Are you also one of them who wants to lose weight but aren't sure how to start? Worry no more. Follow my five easy steps to weight loss today. No more delays. No more waiting until Monday or the New Year. Follow these simple and effective steps and you'll get started losing weight today, and keep it off tomorrow.

  1. Carry a notebook and a pen.

Make sure you write in that notebook!
Every single thing that you swallow should be written in your notebook, preferably as soon as you swallow it. If you finish your daughter's leftover porridge at breakfast, write it down. Sample a cake at friends place? Write it down. Just a 'taste' of the curry you're making for dinner? Write it down! Writing down what we eat and drink forces us to be aware of what we're putting in our mouth. It also gives us an easy way to track our intake and decide what changes we want to make.

  1. Ask 'why?'

Every time you start to eat or drink, ask yourself one word: Why? Why am I eating this? Am I hungry, tired, bored, stressed, lonely? The correct answer is simple: hunger. If you're not hungry, don't eat. Figure out what you need to do to satisfy that emotion: Take a nap, read a book, yell at your spouse, call a friend -- just don't eat if you're not hungry.

  1. Eat to lose.

That's right; if you skip meals you won't lose weight. Why not? Because then you'll get so hungry that you snack, or eat more than you want to, or end up feeling miserable and quit right away. Everybody needs to eat and deserves to eat three meals per day. Snacks, too (if, of course, you eat right kind). Wrong ways of dieting just leave you feeling hungry and unsatisfied. A meal should include whole grains, fruit and vegetables, protein and even a small amount of fat.

  1. Remember your favorite things.

If you've ever tried to completely avoid your favorite food, then completely lost
control and devoured the entire bag of cookies, you know what I'm talking about. Stuck on chocolate? Eat one delicious, exquisite piece of high-quality chocolate every evening. Savor that chocolate. Sit down, relax, and do nothing but enjoy the flavor, texture and experience of eating the chocolate. Eat slowly, enjoying every bite. And whatever you do, don't feel guilty. A small portion of your favorite food will keep you satisfied and happy -- and losing weight.

  1. Find a part of your body that moves (not your mouth) and move it.

Everyone can move something. If you have bad knees you can still exercise your arms or even do water exercises in a pool. Take up line dancing or karate. Walk the dog in the morning before work, take the kids for a bike ride after school, or listen to favorite music while using your treadmill. Even housework can become exercise if you move vigorously enough. There simply are no excuses for not moving.

There you have it: five simple, easy-to-start steps toward weight loss and long-term weight management. Start right now.

Read More: Ways to Start Losing Weight Today

Tone your body by toning your diet

By harpreetsdiet / 344 views

We all know that working out is a great way to getting that fantastic chiselled body. However, a common error is to assume that just working out will give you the desired results. Studies indicate that in order to achieve a healthy body only working out is not the solution. You need to eat right as well. Diet plays a vital role in reaching a weight loss goal. Research proves that weight loss is 70 % diet and 30% exercise. So if you are thinking that an hour in the gym qualifies a generous chunk of red velvet cake, then you will be spending many hours in the gym with little effect.

Know your facts!

Your body’s metabolism is a complex series of biological interactions which systematically break the food into food chains and components with enzymes and reactions. You need the right amount of proteins, carbohydrates, fats, vitamins and minerals in order to make your body work for you. While exercise can help in speeding metabolism, increasing lung capacity, and strengthening muscles, it will not be able to do much if you are not eating right to make the change happen in your body. In fact it may have an adverse effect as a result of excessive intake of sugar, binge eating, and cause serious deficiencies and dehydration.

Healthy workouts

Exercise is a fabulous way to tone your body and to improve stamina. Exercising smartly can have umpteen benefits that will give you an overall feeling of wellness. While exercising you must keep in mind that you are not meant to lose weight through exercise but you are meant to tone up and lose fat. Too much exercise can have adverse effects such as loss of muscle, decreased bone density, and ultimately lead to injuries. It is vital that you top up all the nutritional loss during exercise with the right foods. Healthy food choices will give your body the energy it requires to burn the fat and make it function more efficiently. Giving in to the misconception that you can eat whatever you like as you will burn it in the gym will only lead to disappointment and heartache. An hour on the treadmill will burn approximately 300 calories, so think twice before you indulge in a slice of pizza which roughly contains about 600 calories. Irresponsible eating, especially after exercise, is a sure shot way to put on extra weight.

Eat right to look great

When you decide to embark on the journey to wellness, you need to factor in two of the most important components – balanced diet and moderate exercise. Sticking to just one will only make the journey harder, longer, and more frustrating. Every body is different with its own unique requirements depending on genetics, lifestyle, and composition. What you required as a child is very different from what you require in your middle age. Similarly an athlete’s dietary requirements are far different from a corporate employee. Therefore it is imperative to get a good dietician who will be able to identify your unique set of requirements and put you on a diet plan that caters to your specific needs.

The right diet will get you there

There is no contesting the fact that the right diet plan can work wonders for your body. A balanced and nutrition filled diet will give your body the fuel it needs to work harder, become stronger and eliminate the toxins and fats it has been storing all this while. When you are working towards losing weight you need to eat the right kinds of food that will work for your body rather than those that will get stored up as fat. A dietician will prescribe a set of foods that act as power foods or super foods that actively aid in weight loss by fooling your system into thinking it is full and keep your metabolism working even after you have stepped off the treadmill.

Read More: Tone your body by toning your diet

The Untold Truth About Ketogenic Diet

By harpreetsdiet / 359 views

Going on a diet has become an unshakable trend of the 21st century. After GM diet, Atkins diet, there is another diet that has been making the rounds in today’s world i.e. the most popular Ketogenic diet. Ketogenic diet was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic.

Let’s understand more about Ketogenic diets.

What is Ketogenic diets?

Ketogenic diets is a high fat diet focusing on high fat with adequate amount of protein and low carbohydrate which puts the body into a metabolic state known as ketosis. Ideally as per nutrition standards, a balanced diet should consist of 20-25% fat. Ketogenic diet comprises of 70-80% fat. Thus confusing the body to change its way to use energy i.e. from carbohydrate to fat. The excess fat is then converted to fatty acids and ketone bodies in the liver. These diets are also known to lower glucose levels and improves insulin resistance.

Process of ketosis

Our body depends on glucose for the main source of energy. However, when glucose isn’t readily available in the bloodstream (usually due to carbohydrate restriction), the body must get its energy from your adipose tissue (fat stores). Through a process called lipolysis, the body liberates fatty acids so they can be sent to the liver and oxidized for energy. As a result of this process, ketone bodies are created.

Three Types of Ketone Bodies

There are three main types of ketone bodies your body produces:

  •       Acetate
  •       Acetoacetic acid/Acetoacetate (AcAc)
  •       Beta-hydroxybutyrate (BHB)

These ketone bodies can be used as an alternative source of energy by many tissues in the body, thus putting your body under ketosis.


Why was it designed?

Ketogenic diet is one of the medically accepted treatment for chronic seizures in epilepsy and other epileptic disorders, including Lennox-Gastaut syndrome and Dravet syndrome. Research has shown that it helps reduce the frequency of seizures in children.

Does it work for weight loss?

Yes it does provide drastic weight loss results as it jerks the body, putting the body in an unhealthy mode by eliminating one food group and eating excess of another food group. You'll experience rapid weight loss, but you're not actually losing any fat; instead, you're using your body's stored supply of energy and muscle.

Is it the right way to lose weight?

Putting your body and organs through it all will eventually respond with the following side effects, such as irritability, hair loss, bad breath, cravings tiredness and lethargy, depression and eating disorders, anemia, osteoporosis and damage to the brain, kidney, heart and other vital organs. The natural way for your body is break down carbohydrates for energy but when your body switches to using fat for energy, it will definitely show major side effects especially in the first week.


Side Effects

  •     Short term side effects

Excessive thirst, frequent urination, leg cramps, cravings, flu, fatigue, hunger, confusion, anxiety and / or irritability, tachycardia, light headedness & shakiness, sweating & chills

  •    Side effects on long term
  • Kidney stones, high cholesterol and triglyceride levels, Dehydration, constipation, slowed growth or weight gain (in kids, bone fractures (kids), women experience amenorrhea or other disruption.


Should I do it?

Answer these questions to figure out?

  •    Will you be able to sustain this diet for lifelong i.e. live without rice/roti/bread for your entire lifetime?
  •    Do you want to live with problems like hair fall, depression, hormonal imbalance etc?
  •    Will you be fine with drastic change in your blood parameters? i.e kidney or liver profile?
  •    Are you okay with unavoidable cravings, bad breath, anxiety etc?
  •    Are you okay with losing your health as well as gaining your weight back after stopping with ketogenic diet?

You’re smart and we trust you will make the right decision.

Read More: The Untold Truth About Ketogenic Diet

The Real Side of So-called “Diet” Foods

By harpreetsdiet / 208 views

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.

Read More: The Real Side of So-called “Diet” Foods

The interrelation between the gut bacteria and losing weight

By harpreetsdiet / 253 views

There is a symbiotic relationship between the host and the bacteria which leads to weight gain or weight loss.

The average human body contains 37.2 trillion cells and 10 times as many microbes. We are host to somewhere between 300-1000 different species of bacteria.

Function of gut bacteria:

  • Aids in digestion of food
  • Protects the body from invading organisms
  • Strengthens immune system
  • Creates neurotransmitters
  • Create and synthesize vitamins
  • Influence our mood and temperament

Gut bacteria and weight loss

A recent study by Michael Edwards, 2014 showed a direct correlation between a high or low level of bacterium in the gut and the subjects' weight. A high level of bacterium and a high level of diversity were linked to a healthy weight, whereas overweight individuals show a correlation to a much lower number of bacterium in the gut.                                                                                 

To increase health inducing and weight reducing bacterium in the gut

  • Focus on a diet rich in prebioticsfor e.g. raw vegetables and fruit. Prebiotics provides the healthy bacterium in our gut with the food it needs to thrive.
  • Probiotics or Fermented foods such as kombucha, sauerkraut, kimchi, raw or organic apple cider vinegar etc help to increase healthy bacterium in the gut.
Read More: The interrelation between the gut bacteria and losing weight

Superfoods for Superkids

By harpreetsdiet / 182 views

Children grow fast and they need healthy foods to grow strong.

Let’s face it, feeding children can sometimes be a herculean task. Parents are always worried whether or not the children (including fussy eaters) are getting enough nourishment for their mind and body. There’s a constant battle between what is healthy and what is tasty.

But, nutrition can be fun for kids too, if you make them participate in the kitchen and the weekly menu planning. Educate kids about benefits of different food groups, and encourage them to always try something new before rejecting it. Allow them to come up with creative ways to eat, for e.g., fruits on sticks, fruit smoothies, or a sandwich shaped like their favourite animal.

Let’s look at some Superfoods to fuel the nutritional requirements in your kids:

Essentials for Sharp Memory - Nuts and seeds such as almonds, walnuts, cashew nuts, sunflower seeds, pumpkin seeds, etc. are tasty and high in omega 3 & 6 fatty acids, and vitamins which help in cognitive development. Fish such as salmon, sardines and mackerels contain essential fatty acids which boosts memory. Eggs can be cooked in many delicious ways, and also helps the brain perform better. Other brainpower foods include avocados, berries and virgin coconut oil.

Immunity Boosters: Ragi contains iron, amino acids and protein which help in fighting anaemia and it keeps the metabolism active.  Healthy fats such as desi ghee and coconut oil are anti-viral in fighting infections. Kids can enjoy ghee topped on their dals or vegetables.  Introduce your kids to the spice cabinet – turmeric and cumin helps in fighting diseases and maintaining good digestion. Even herbs (tulsi leaves, coriander, and mint) are health boosters.

Taller & Stronger:  To match the rapid growth in kids, include soya beans, whey water and a variety of dals in your menus. These foods help provide the necessary protein requirement to assist height and growth. Non vegetarian sources of protein include eggs, chicken and fish.

Eye Health: Foods rich in omega 3 fatty acids, vitamin C, zinc and vitamin E will ensure good eyesight for a lifetime. Orange, red and yellow pigmented fruits and vegetables such as carrots, pumpkin, watermelon, oranges etc. are filled with beta-carotene which reduces muscular degeneration around the eye. A handful of nuts and seeds (almonds, walnuts, pumpkin seeds, flaxseeds) provide sufficient omega 3 and vitamin E.

Healthy Bones & Teeth: Even children are aware that calcium is important for strong bones. Milk and milk products such as paneer, curd, and yogurt are good sources of calcium. Add some green leafy vegetables like spinach, kale and cauliflower in soups, cutlets or pizzas. Eating Fish can assist in bone strengthening as it contains vitamin D and protein.

Read More: Superfoods for Superkids

SPORTS NUTRITION FOR CHILDREN

By harpreetsdiet / 144 views

Children who are in sports require healthy, well-balanced meals and snacks and other essential nutrients to perform well in sports. Focusing on the right nutrients is important for sports performance as it can assist with energy levels and recovery. A common issue experienced in sports people is not consuming the required amount of energy from food.

The following points should be considered with regards to excelling at sports:

 

  • Super foods such as Medium chain triglycerides, Essential Fatty Acids and Antioxidants: These foods help to reduce inflammation and swelling, promote protein synthesis in the muscles, improves performance and stamina. Eg ragi, coconut oil, turmeric, herbs, pumpkin seeds, chia seeds, dates, sattu powder, goond gatira drumstick, zucchini, eggs etc
  • Include fruits and vegetables: Make sure to include different colored fruits and vegetables daily as this will boost your energy levels and help you perform better.
  • Include nuts and seeds: Nuts and seeds have essential fatty acids and good quality proteins that will help in muscle building and aid in recovery.
  • Include Stamina Boosters: Feed your children a well-balanced diet and encourage them to eat nutritious food. Eating well can help to improve a child's endurance.

Stamina Boosters: Complex carbohydrates (whole grains, fresh fruits and vegetables), iron rich foods (pulses and legumes, nuts and seeds, non-vegetarian foods etc)

  • Include Immunity Boosters: Immunity is critical for children into sports.  Focusing on the right foods will strengthen the immune system and will ensure that the child does not fall sick that often.

Immunity Boosters: Super foods such as Ragi, Coconut oil, Spices (Haldi, Cinnamon), Herbs (Coriander leaves, Holy basil) and Nuts and Seeds (Almonds, Poppy seeds, Chia seeds).

  • Include a pre-practice snack:Make sure you are eating something before training/match, as this will ensure your energy levels are up throughout the match and your muscles will be able to work better. E.g. of pre-practice snack: Sweet potato/banana/peanut butter sandwich etc.
  • Include post practice snack:It is very important to include a post-match snack as it aids in recovery and reduces muscle damage. Good post-practice snacks such as curd, nuts and seeds, milk, eggs, kala chana etc.
  • Breathing exercise: Breathing exercises really help to keep you mentally and physically fit in terms it help you stay active.
  • Avoid junk foods: Foods like pizza, burgers, chips, cold drinks, pasta will only affect your performance for e.g. you won’t be able to run faster, you will feel tired and sluggish and you won’t be able to concentrate on your coaches instructions.
  • Hydration: It is very important to keep yourself hydrated. Drink at least 10-12 glasses of water daily. If you are not well hydrated, you can feel tired and giddy. Make sure you carry a bottle of water during the match/training and sip on it during the break.

Healthy Options: Water, Coconut water, buttermilk, milkshakes etc.

  • Sleep well:Resting is very important so that you are refreshed in the morning and you can concentrate and play better the next day.
Read More: SPORTS NUTRITION FOR CHILDREN

Natural Foods To Increase Platelet Count In Dengue

By harpreetsdiet / 311 views

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.
Read More: Natural Foods To Increase Platelet Count In Dengue